You are what you eat

Balance Calories to Maintain Weight

Improve your eating habits, exercise daily. 

Consume fewer calories from snacks and beverages.

Food Components to Reduce

Reduce daily sodium intake to less than 2,300 mg.

Consume less than 10% of calories from saturated fatty acids (replace with monounsaturated and polyunsaturated fatty acids).

Consume less than 300mg of cholesterol. 

Limit consumption of refined grain.

Foods and Nutrients to Increase

Eat more fruits and vegetables.

Consume whole grains.

Increase intake of fat-free or low-fat dairy products.

Choose variety of protein foods (lean meat and poultry, eggs, beans, soy, etc).

Use oils to replace solid fats. 

Eat more fiber, calcium, Vitamin D, and potassium (major concern for Americans).