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Achieving and maintaining a healthy weight means including a balance of healthy food choices at each meal along with regular physical activity.

A healthy diet includes foods from each food group: Grains, Fruits, Vegetables, Protein, and Dairy.

Enjoy Nutrient Rich Foods - encourages consumption of fruits and vegetables, lean meats, fish and eggs, whole grains, beans and nuts, and fat-free and low-fat dairy for better health. It also means choosing healthy oils and fats and limiting your intake of empty calories, such as solid fats and added sugars.

For specific recommendations about how much of each food group you should eat each day to maintain a healthy diet, check out the USDA's Choose My Plate website.


Energy In/Energy Out - describes the concept of energy balance, the key to weight control. The key to maintaining a healthy weight is choosing a lifestyle that includes healthy eating, regular physical activity and balancing the number of calories you consume each day with the number of calories you burn each day.

Staying in control of your weight contributes to good health now and as you age.

Each meal should include a variety of foods. A healthy diet includes foods from each food group:

Grains (bread, cereal, rice, pasta)

Start smart with breakfast - look for whole grain cereals and breads. Search the ingredients list to make sure the first word is "whole" like "whole wheat". Just because bread is brown doesn't mean it is whole grain!

Fruits

Fruits are nature's treats - sweet and delicious. Go easy on the juice though, and make sure it's 100%!

Vegetables

Color your plate with all kinds of great-tasting veggies. Go dark green with broccoli and spinach, or go orange with carrots and sweet potatoes.

Protein (poultry, fish, beans, eggs, nuts)

Eat lean or low-fat meat, chicken, turkey and fish. Ask for it baked, broiled or grilled, but not fried! Nuts, seeds, peas, and beans are all great sources of protein too!

Dairy (low-fat milk, yogurt, and cheese)

Move to the milk group to get your calcium, protein and other essential nutrients, all of which are important to build strong bones and healthy bodies.

Limit added fats and sugars – they contribute unneeded calories to your diet.