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    Eat Smarter

    Instead of “dieting,” come up with a healthy eating plan you can stick to – and include healthy foods you enjoy.

    Use these tips to develop your healthy eating plan.

    • “Budget” enough but not too many calories each day. Talk with your doctor or use an online calculator to find out how many calories your body needs each day.
    • Keep track of the calories you eat each day. And don’t go over your “budget.”
    • Eat a varied diet to get all the vitamins and minerals you need.
    • Focus your eating plan on fruits and vegetables. These foods are low in calories, high in nutrients, and can help you feel full.
    • Choose whole grains and fat-free or low-fat milk and milk products like cheese and yogurt.
    • Eat lean protein like chicken, turkey, fish and lean beef and pork. Grill or bake meats to keep them healthy.
    • Read food labels carefully. Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
    • Don’t drink your calories. Drink water or low-fat milk instead of soda, sweet tea and other sugary drinks. Sweetened drinks can be high in calories.

    Even small changes can make a big difference.
    If you are struggling to make and stick to a healthy eating plan, start small by making little changes every day. 

    • Make half your grains whole grains. Eat whole grain bread instead of white bread. Try brown rice or whole wheat pasta in dishes.
    • Eat a green salad with dinner every night. Add color by adding fresh carrots, tomatoes, or other fresh vegetables.
    • Keep fruits on-hand for a sweet snack or even dessert.
    • Limit sugary drinks like soda and sweet tea. Drink water or low-fat milk instead.

    Gradually increase your healthy choices over time and you’ll be on your way to a healthy weight for life!

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