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They are: Eat a variety of foods Balance your eating with physical activity Choose a diet with plenty of grains, fruits and vegetables Choose a diet low in fat Choose a diet low in sugars Choose a diet low in salt Dietary Guidelines for Americans: Dietary Guidelines for Americans Remember, these suggestions consider all of the things you eat over time – not just in one day. But, the more often you follow them, the healthier your eating habits are. Good eating habits you develop now will stay with you throughout your lifetime. Eat a Variety of Foods: Eat a Variety of Foods Remember, you need over 40 different nutrients for good health. A nutrient is a part of food that the body can use like: Protein Carbohydrates Fats Vitamins Minerals Water Fiber Eat a Variety of Foods: Eat a Variety of Foods A person should eat a little bit of lots of different types of foods for good health since no one food has everything in it that your body needs. “Variety is the spice of life.” -William Cowper Balance your Eating with Physical Activity: Balance your Eating with Physical Activity If you balance how much you eat with how much you burn it off with exercise, you will have a good chance of keeping at a good weight throughout your lifetime. Remember, many health problems in life are related to an unhealthy weight. Balance your Eating with Physical Activity: Balance your Eating with Physical Activity Some things that help decide your healthy weight are: Your age Whether you are a boy or a girl How much body fat and lean muscle you have Whether your family members have trouble with unhealthy weight Choose a diet with plenty of grains, fruits and vegetables: Choose a diet with plenty of grains, fruits and vegetables Grains, fruits, and vegetables are very healthy for you to eat. They give you: Carbohydrates Vitamins Minerals Water Fiber Choose a diet with plenty of grains, fruits and vegetables: Choose a diet with plenty of grains, fruits and vegetables Here are some ways to get more grains, fruits and vegetables into your diet: Have fruit juice to drink Put vegetable toppings on your pizza Eat fruit like an apple or banana for a snack Try whole grain breads, muffins, and cereals Put lettuce and tomato on your hamburger Choose a diet low in fat: Choose a diet low in fat Fat is one of the nutrients that our body needs. It gives us energy. It also makes foods taste better. But, eating too much fat is unhealthy. It can cause many health problems. Many fats are hidden in foods like cake, pie, chocolate and potato chips. One type of fat in the diet is cholesterol – a fat found in animal foods like beef, pork and eggs. Choose a diet low in fat: Choose a diet low in fat Try these ideas to lower the fat in the foods you eat: Drink skim or low fat milk Eat less meat Cut off chicken and turkey skin Eat less high-fat junk foods like cookies, cakes and chips Eat frozen yogurt instead of ice cream Choose a Diet Low in Sugars: Choose a Diet Low in Sugars Many popular foods like ice cream, candy, and breakfast cereals have large amounts of sugar in them. Eating too many sweets fills you up quickly and you don’t have room for more healthy foods. Gaining weight is also a possibility. Choose a Diet Low in Sugars: Choose a Diet Low in Sugars Try these ideas to lower the sugar in the foods you eat: Eat less sugary cereals for breakfast Try sugar-free gum Drink diet drinks or water Cut back on cakes, cookies and candy Choose a Diet Low in Salt: Choose a Diet Low in Salt Try these ideas to lower the salt in the foods you eat: Taste your food before you salt anything Don’t put the salt shaker on the table Cut back on salty snacks like chips and pretzels Cut back on packaged foods like canned soup and frozen pizza Choose a Diet Low in Salt: Choose a Diet Low in Salt Most people salt their food before they even taste it. Most Americans eat much more salt than they need. Sodium is a type of salt found in many packaged foods. Something to Think About: Something to Think About A 12 ounce can of soda has 12 teaspoons of sugar in it! More Information: More Information Click on the following link for more information about dietary guidelines for healthy Americans . 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