Calorie balance

One of the new messages from the 2010 Dietary Guidelines for Americans is to maintain calorie balance to achieve and sustain a healthy weight. Here are some ways to help us meet that guideline.

1. Consume food and drinks to meet, not exceed, calorie needs. If you don't know your calorie needs, use the personalized plan on the Mypyramid website. You can also weight yourself and adjust your food/drink intake and physical activity based on any weight changes.

2. Plan ahead to make better food choices. Do your grocery shopping ahead of time and prepare meals to bring to work or for children to take to school. Have healthy snacks available at home and quick snacks for on-the-go activities.

3. Track food and calorie intake. Use the Mypyramid tracker to assess your food intake. Use the Nutrition Facts label to determine serving sizes and nutrient information. Use an online calorie counter if food has no label. Pay attention to hunger signs and only eat when hungry and stop when full. Avoid mindless eating, like in front of the television.

4. Limit calorie intake from solid fats and added sugars (SOFAS). Choose foods with little or no added sugar or fats. Choose more unprocessed whole foods like whole grains, fruits, vegetables, lean meat, beans, nuts, and low fat or fat free milk products. Use My Food-a-pedia to compare calories and see SOFAS for foods. If you do choose foods with SOFAS, choose small portions and choose them less often.

5. Reduce portions, especially of high-calorie foods. Use smaller plates or portion out small amounts of foods.

6. Cook and eat more meals at home, instead of eating out. Prepare and cook meals together, as a family. Include more unprocessed foods and those that have many nutrients. Experiment with healthy recipes and recipe substitutions.

7. If you do eat out, choose healthy options. Choose a smaller meal, share your meal, or take part of the meal home. Check the posted calorie information or check it online before you go. Choose more vegetables, fruits, and whole grains as part of your meal. Avoid foods that contain the words: creamy, breaded, fried, battered, buttered. Keep portions of dressings and sauces limited.

If you are interested in reading more, you can view the 2010 Dietary Guidelines for Americans information online.