Vary Your Veggies: Eat more dark green veggies like brocoli, spinach and other dark leafy greens. Eat more orange vegtables like carrots and sweet potatoes. Eat more dry beans and peas like pinto beans, kidney beans and lentils. Eat 2.5 Cups Every Day
Focus on Fruits: Eat a variety of fruit. Choose fresh, frozen, canned or dried fruit. Go easy on fruit juices. Eat 2 Cups Every Day
Get Your Calcium Rich Foods: Go low-fat or fat-free when you choose milk, yogurt, and other milk products. If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages. Get 3 Cups Every Day
Go Lean With Protein: Choose low-fat or lean meats and poultry. Bake it, broil it or grill it. Vary your protein routine – choose more fish, beans, peas, nuts and seeds.
Find your balance between food and physical activity
- Be sure to stay within your daily calorie needs.
- Be physically active for at least 30 minutes most days of the week.
- About 60 minutes a day of physical activity may be needed to prevent weight gain.
- For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
- Children and teenagers should be physically active for 60 minutes every day, or most days.
Know the limits on fats, sugars and salt
- Make most of your fat sources from fish, nuts and vegtable oils.
- Limit solid fats like butter, stick margarine, shortening and lard as well as foods that contain these
- Check the Nutrition Facts label to keep saturated fats and sodium low.
- Choose food and beverages low in added sugars