|Eat a variety of fruits and vegetables. Choose 5 or more
servings per day.
|Eat a variety of grain products, including whole grains.
Choose 6 or more servings per day.
|Include fat-free and low-fat milk products, fish, legumes
(beans), skinless poultry and lean meats.
|Choose fats with 2 grams or less saturated fat per serving,
such as liquid and tub margarines, canola oil and olive oil.
|Balance the number of calories you eat with the number you
use per day. (To find out that number, multiply the number of pounds you
weigh now by 15 calories. This represents the average number of calories
used in one day if you are moderately active. If you get very little
exercise, multiply by 13 instead of 15. Less-active people burn fewer
|Maintain a level of physical activity that keeps you fit
and matches the number of calories you eat. Walk or do other activities for
at least 30 minutes on most days. To lose weight, do enough activity to use
up more calories than you eat every day.
|Limit your intake of foods high in calories or low in
nutrition, including foods like soft drinks and candy that have a lot of
|Limit foods high in saturated fat, trans fat and/or
cholesterol, such as full-fat milk products, fatty meats, tropical oils,
partially hydrogenated vegetable oils and egg yolks. Instead choose foods
low in saturated fat, trans fat and cholesterol.
|Eat less than 6 grams of salt (sodium chloride) per
day(2,400 milligrams of sodium).
|Have no more than alcoholic drink per day if you're a woman
and no more than two if you're a man. ("One drink" means it has no
more than 1/2 ounce of pure alcohol
|Every minute men eat:
|7,398 hot dogs|
|12,989 pounds of beef|
|40 pounds of tofu|
|1,500 Dunkin' Donuts|