Eat enough calories but not too many.
Keep your total fat intake at or below 30 percent of your total daily calories.
Avoid the Bad Fats and Choose the Good Fats
* Keep total fat intake to 20-35% of calories
* Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
* Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
* Limit cholesterol to 300 mg per day, less if you have diabetes.
Eat a wide variety of foods.
Different foods make different nutritional contributions. Keep portions moderate.
Eat plenty of fruits, vegetables, grains, and legumes
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Limit sugary foods, salt, and refined-grain products.
Besides contributing to tooth decay, sugar is a source of "empty" calories, and many foods that are high in sugar are also high in fat. Enjoy sweets as an occasional treat, but keep sugary soft drinks to a minimum – they are an easy way to pack calories and chemicals into your diet without even noticing it. And just because a soda is sugar-free doesn’t make it healthy.
If you drink alcohol, do so in moderation.
Drink no more than the equivalent of one once of pure alcohol per day. This is the amount in two twelve-ounce beers, two small glasses of wine, or one and a half ounces of spirits.
Get moving.
Regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time.
Focus on and take action on one food group or food fact at a time.
Keep your total fat intake at or below 30 percent of your total daily calories.
Avoid the Bad Fats and Choose the Good Fats
* Keep total fat intake to 20-35% of calories
* Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
* Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
* Limit cholesterol to 300 mg per day, less if you have diabetes.
Eat a wide variety of foods.
Different foods make different nutritional contributions. Keep portions moderate.
Eat plenty of fruits, vegetables, grains, and legumes
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.Limit sugary foods, salt, and refined-grain products.
Besides contributing to tooth decay, sugar is a source of "empty" calories, and many foods that are high in sugar are also high in fat. Enjoy sweets as an occasional treat, but keep sugary soft drinks to a minimum – they are an easy way to pack calories and chemicals into your diet without even noticing it. And just because a soda is sugar-free doesn’t make it healthy.
If you drink alcohol, do so in moderation.
Drink no more than the equivalent of one once of pure alcohol per day. This is the amount in two twelve-ounce beers, two small glasses of wine, or one and a half ounces of spirits.
Get moving.
Regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time.
Focus on and take action on one food group or food fact at a time.
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