The food and physical activity choices made today—and everyday—affect your health and how you feel now and in the future. Eating right and being physically active are keys to a healthy lifestyle.
If you eat 100 more food calories a day than you burn, you’ll gain about 1 pound in a month. That’s about 10 pounds in a year. The bottom line is that to lose weight, it’s important to reduce calories and increase physical activity.
Make smart choices from every food group
Give your body the balanced nutrition it needs by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.
A healthy eating plan:
Emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs and nuts.
Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
Get the most nutrition out of your calories
Choose the most nutritionally rich foods you can from each food group each day—those packed with vitamins, minerals, fiber and other nutrients but lower in calories.
Variety is the Spice of Life!
The best way to be sure your family is getting nutritious meals is by including variety into the meals you prepare. A well-balanced meal includes all of the food pyramid food groups. Select foods low in added sugars, low in saturated, hydrogenated and transfat, and high in fiber. Finally, be sure that your portions all fit onto a 10 inch dinner plate. Use a divided picnic plate to guide your portion sizes. The protein and starch or grain should each be a quarter of the plate. The fruits and vegetables should be the other half of the plate. Serve your dairy in a glass or bowl to the side. Family mealtime allows parents to role model healthy food choices and eating patterns, proper manners, and light family conversation. It also allows children to develop a healthy relationship with food and their parents.