Find 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 or teenagers should be physically active for 60 minutes every day, or most days

Grains: Make half your grains whole

Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice or pasta every day.

1 oz. is about one slice of bread, about one cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta.

Vegetables: Vary your veggies

Eat more dark-green veggies like broccoli, spinach and other dark, leafy greens.

Eat more orange vegetables like carrots and sweet potatoes.

Eat more dry beans and peas like pinto beans, kidney beans, and lentils.

Fruits: Focus on fruits

Eat a variety of fruit.

Choose fresh, frozen, canned, or dried fruit.

Go easy on fruit juices.

Know the limits on fats, sugars, and salt (sodium)

• Make most of your fat sources from fish, nuts and vegetable oils.
• Limit solid fats like butter, margarine, shortening and lard, as well as foods that contain these.
• Check the Nutrition Facts label to keep saturated fats, trans fats and sodium low.
• Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.

Milk: 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.

Meat & Beans: 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.