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Eat Well, Exercise Well, Be Well: Dietary and Fitness Guidelines
Calories, Calories, Calories
- Eat a lot of vegetables and fruits. Fresh fruits and vegetables are lower in calories compared to processed foods. Focus on color when eating fruits and vegetables. Dark green, red, and orange vegetables are especially packed with good-for-you nutrients. When preparing a meal, try and fill half your plate with fruits and vegetables.
- Eat a lot of whole grains. Examples of whole grains are brown rice, oatmeal, bulgur, and whole-wheat pasta.
- Drink more milk. Focus on low-fat or fat-free milk, cheese, and yogurt.
- It is okay to eat certain fats. Some fats are okay to consume in moderation. These are monosaturated or polyunsaturated fats, which are found in foods like nuts and fish.
- Power up on protein. Seafood, lean meats, poultry, beans, and soy products are good sources of protein. Be sure to choose protein foods that are low in saturated fat and calories.
- Limit refined grains. Examples of refined grains are white bread, corn flakes, grits, regular pasta, and white rice. These foods tend to be high in calories and sugar but low in fiber.
- Limit foods containing added sugars. This includes sugar-sweetened drinks.
- Limit foods high in saturated fats. This includes certain kinds of meat and dairy products (eg, whole milk, cream, and butter). Less than 10% of calories should come from saturated fats.
- Keep trans fat consumption as low as possible. You can do this by limiting foods containing solid fats and partially hydrogenated oils, such as margarine and baked goods.
- Limit foods that are high in cholesterol. Guidelines suggest that Americans limit their cholesterol intake to less than 300 milligrams (mg) a day, 200 mg per day for those at high risk for heart disease.
- Limit salt intake. Too much of it can increase your risk for high blood pressure, which can lead to kidney damage, heart disease, and stroke. On a daily basis, adults should consume no more than 2,300 mg of sodium. The amount is much less—1,500 mg—if you are 51 years older or older; African-American; or have chronic kidney disease, diabetes, or high blood pressure.
- If you drink alcohol, try to minimize the amount you drink. Women should consume no more than one alcoholic drink a day, while men should consume no more than two drinks a day. Also, keep track of the calories in each drink. Mixed drinks tend to have higher calories.
Preparing Your Plate
- Fill half your plate with fruits and vegetables.
- When eating grains, make sure half your grains are whole grains.
- Choose fat-free and low-fat (1%) milk products.
- Avoid oversized portions.
- Enjoy your food, but be mindful of how much you are eating. Eat less.
- Drink water instead of sugary drinks.
- When cooking, limit the amount of salt you add to the recipe. And when sitting down for a meal, limit the amount you sprinkle on your food.
Academy of Nutrition and Dietetics http://www.eatright.org
United States Department of Agriculture Choose My Plate http://www.choosemyplate.gov
Dietitians of Canada http://www.dietitians.ca
Health Canada http://www.hc-sc.gc.ca
Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed June 12, 2013.
Dietary recommendations for cardiovascular disease prevention. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated June 7, 2013. Accessed June 12, 2013.
Food groups. US Department of Agriculture ChooseMyPlate website. Available at: http://www.choosemyplate.gov/food-groups. Accessed June 12, 2013.
Physical activity guidelines. US Deparment of Health and Human Services website. Available at: http://www.health.gov/paguidelines. Updated March 29, 2013. Accessed June 12, 2013.
Weight management.US Department of Agriculture ChooseMyPlate website. Available at: http://www.choosemyplate.gov/weight-management-calories/weight-management.html. Accessed June 12, 2013.
- Reviewer: Michael Woods, MD
- Review Date: 06/2013
- Update Date: 06/12/2013