3.  Balance calories  Enjoy your food, but eat less  Avoid oversized portions  Foods to eat more often  Make half your plate fruits and vegetables  Switch to fat-free or low-fat (1%) milk  Make half your grains whole grains  Foods to eat less often  Compare sodium in foods  Drink water instead of sugary drinks

4.  Think before you eat – is it worth the calories?  Use smaller plate, bowl, and glass  Stop eating when you are satisfied, not full.  Cook more often at home, where you are in control of what’s in your food  When eating out, choose lower calorie menu options  Choose dishes that include veggies, fruits, and/or whole grains  Order a smaller portion or share when eating out

5.  Make major sources of saturated fats – cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs – occasional choices; not everyday foods  Select lean cuts of meats or poultry and fat- free or low-fat milk, yogurt, and cheese  Switch from solid fats to oils when preparing food

6.  Beef, pork, & chicken fat  Butter, cream, and milk fat  Coconut, palm, and palm kernel oils  Hydrogenated oil  Partially hydrogenate oil  Shortening  Stick margarine

7.  Canola oil  Corn oil  Cottonseed oil  Olive oil  Peanut oil  Safflower oil  Sunflower oil  Tub (soft) margarine  Vegetable oil

8.  Think fresh  Enjoy home-prepared foods  Fill up on veggies and fruits – they are naturally low in sodium  Choose dairy and protein foods that are lower in sodium  Adjust your taste buds  Skip the salt  Read the label  Ask for low-sodium foods when you eat out  Pay attention to condiments  Boost your potassium intake

9.  Serving size  Amount of calories  Fats = 9 kcal/gm  Proteins = 4 kcal/gm  Carbohydrates = 4 kcal/gm  Limit total fat, cholesterol, sugar, & sodium  Get plenty of dietary fiber, Vitamin A, Vitamin C, Calcium, and Iron  Look at the highs and lows  Look at the percentage of daily value and daily values  5% or less low, 20% or more high

10.  Build a healthy plate  Cut back on foods high in solid fats, added sugars, and salts  Eat the right amount of calories for you  Watch out for empty calories  Be physically active