Dietary Guidelines

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Food & Fitness: Build a Healthy Lifestyle
Dietary Guidelines 2000: Aim, Build, and Choose

AIM FOR FITNESS.
Aim for a healthy weight.
Be physically active each day.
In other words, follow these guidelines by combining regular physical activity with sensible eating.

To maintain a healthy weight and reduce disease risk, you need at least 30 minutes of physical activity almost every day of the week. If your schedule does not allow a 30 minute break, split the time up in to two 15-minute sessions or three 10-minute sessions. Pick activites you enjoy, for example:

Walk the dog
Take a brisk stroll at lunch
Play basketball or tennis with a friend
Bicycle
Dance
Work around the yard or garden
Mow the lawn

BUILD A HEALTHY BASE.
Let the Pyramid guide your food choices.
Use the number of serving sizes recommended by the Food Guide Pyramid to help you make healthy food choices.

CHOOSE SENSIBLY.
Choose a diet low in saturated fat and cholesterol, and moderate in total fat.
Make low fat choices when possible:

Drink skim milk
Consume lean meats
Choose foods made with little or no added fats or creams
Eat baked or broiled foods instead of fried items

Choose beverages and foods that limit your intake of sugars.
Drink water or unsweetened iced tea instead of soda or fruit juices from concentrate.

Choose and prepare foods with less salt.
Limit fast food and taste foods before adding additional salt. Many times you will already be satisfied with the flavor and spare yourself the excess sodium.

If you drink alcoholic beverages, do so in moderation. Alcohol intake should be limited to two drinks a day for men and one drink a day for women.

These guidelines help you to make better food choices, reducing your risk for some chronic disease. Remember, it is okay to include fat, sugar, and salt in your diet, as long as it is in moderation.

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