Eating Healthy

Eat a variety of foods
Foods contain combinations of nutrients and other substances you need for good health. No single food or group of foods can supply all the nutrients your body needs.

Balance food and exercise
Your body uses calories from food to function. To maintain a healthy body weight, balance your calorie intake with physical activity.

Choose a diet with plenty of grain products, vegetables and fruits
Most of your calories should come from whole grains, fresh or frozen vegetables, and fresh fruits. These foods supply vitamins, minerals and complex carbohydrates.

Choose a diet low in total fat, saturated fat and cholesterol
High levels of saturated fat and cholesterol are linked to high blood cholesterol and an increased risk for heart disease. Choose olive or canola oil for cooking.

Choose a diet moderate in sugars
Sugars are high in calories, but provide little nutritional value. A diet high in sugar can lead to tooth decay. Limit soft drinks, sweet desserts, and candy.

Choose a diet moderate in salt and sodium
For some people, a high sodium diet can increase the risk of high blood pressure. In general, it is best to limit sodium intake to 2,400 milligrams a day (about 1 teaspoon). Stay away from convenience foods and processed foods such as canned soups and frozen dinners.

If you drink alcohol, do so in moderation
Alcohol is high in calories and provides little or no nutrients. Drinking alcohol is also the cause of many health problems. Men should have no more than two drinks a day. Woman should have no more than 1 drink per day. Twelve ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits equals one drink.

• Drink at least 8 glasses of water a day
• Don't skip breakfast
• Eat your favorite high calorie foods in moderation
• Wait 10 to 15 minutes before reaching for seconds
• Don't worry about cleaning your plate

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