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Make Wise Food Choices Most of the Time

What you eat has a big impact on your health. By making wise food choices, you can help control your body weight, blood pressure, and cholesterol.

    * Take a look at the serving sizes of the foods you eat. Reduce serving sizes of main courses (such as meat), desserts, and foods high in fat. Increase the amount of fruits and vegetables.


    * Limit your fat intake to about 25 percent of your total calories. For example, if your food choices add up to about 2,000 calories a day, try to eat no more than 56 grams of fat. Your doctor or a dietitian can help you figure out how much fat to have. You can also check food labels for fat content.


    * Limit your sodium intake to less than 2,300 mg (about 1 teaspoon of salt) each day.


    * Talk with your doctor about whether you may drink alcoholic beverages. If you choose to drink alcoholic beverages, limit your intake to one drink (for women) or two drinks (for men) per day.


    * You may also wish to reduce the number of calories you have each day. People in the DPP lifestyle change group lowered their daily calorie total by an average of about 450 calories. Your doctor or dietitian can help you with a meal plan that emphasizes weight loss.


    * Keep a food and exercise log. Write down what you eat, how much you exercise—anything that helps keep you on track.


    * When you meet your goal, reward yourself with a nonfood item or activity, like watching a movie.

 


  


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