Water is important

• Drink at least 8 glasses (64 oz.) per day
• Drink before you feel thirsty

Manage Energy

• Eat smaller, more frequent meals (every 3 hours or so) to maintain energy
• Limit hunger
• Body uses less energy when starving and lowers calorie burning
• Quit eating when satisfied and limit hunger

Eat Breakfast

• Breakfast is the most important meal of the day
• Eat protein at breakfast to protect muscles from breakdown and to have longer lasting energy
• Better breakfast gives better mental fitness in the morning

Practice portion control and use the healthy plate method

• Use a 9 inch instead of 13 inch plate
• ½ fruits and vegetables
• ¼ protein
• ¼ carbohydrates

Exercise

• 20-30 minutes per day for everyone
• 60 minutes per day to maintain weight in adulthood
• 60-90 minutes for weight loss
• Exercise is critical for long-term weigh loss success

Fiber is your friend

• Choose fruits, vegetables, beans
• Choose whole grains; limit refined flours, white rice and sugars
• Fiber moderates blood glucose
• Fiber helps maintain a healthy digestive system
• Need 28-35g per day

Limit total fats in the diet

• Total fat <30% of total calories
• Saturated fat <10% of total calories
• Eliminate trans-fat from the diet
• Choose lowfat dairy products
• Add good fats (omega – 3) from fish, olive oil and nuts and seeds

Consume less than 1 tsp of salt each day

• Limit salty snacks
• Don't add salt to food
• Use herbs and spices to add flavor
• Choose foods high in potassium and low in sodium

Eat a varied, colorful diet full of fruits and vegetables

• Colorful fruits and veggies contain important vitamins
• Each color category (green, yellow-orange, blue, white, and red) contain unique important supportive dietary compounds

Take a multivitamin every day