1. USDA Dietary Guidelines

2. BUILD A HEALTHY PLATE

3. Build a Healthy Plate Make half your plate fruits and vegetables Eat red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and spinach Switch to skim or 1% milk Same amount of nutrients but less calories Make at least half your grains whole Vary your protein choices Keep meat and poultry small and lean Twice a week exchange fish for your protein Eat beans as a source of protein

4. CUT BACK ON FOODS HIGH IN FAT, SUGAR, AND SALT

5. Cut back on foods high in fat, sugar, and salt Choose drinks with little to no added sugar A 12 oz. can of soda contains about 10 packets of sugar Choose 100% fruit juices Look out for foods with added salt (sodium) Limit processed foods Use other spices Eat fewer foods high in solid (saturated) fats Choose lean meats like turkey, chicken, venison, fish, and buffalo/bison

6. EAT THE RIGHT AMOUNT OF CALORIES

7. Eat the right amount of calories Enjoy your food but eat less Avoid oversized portions Stop eating when you are satisfied not full Use smaller dishes When eating out, choose lower calorie menu options Choose dishes with vegetables, fruit, and lean meat Share a dish a portion sizes are usually large Write down and keep track of what you eat

8. BE PHYSICALLY ACTIVE

9. Be physically active F – Frequency 4-6 days per week I – Intensity Choose moderate to vigorous activity T – Time 60 min. for weight management 90 min. for weight loss T – Type Do things you enjoy Weight training