- Use up at least as many calories as you take in.
- Aim for at least 30 minutes of physical activity for adults but for young kids who are not fully grown 60 minutes
- Eat a diet rich in vegetables and fruits.
- Choose whole-grain, high-fiber foods.
- Eat fish at least twice a week.
- Limit how much saturated fat, trans fat and cholesterol you eat.
- Select fat-free, 1 percent fat, and low-fat dairy products.. but for children less than 2 they should get 2% milk unless they are a newborn
- Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
- Cut back on beverages and foods high in calories and low in nutrition, such as soft drinks and foods with added sugar.
- Choose and prepare foods with little or no salt.
- If you drink alcohol, drink in moderation.
National Dietary Guidelines - More
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