Simple Recommendations
to Stay Balanced

• Stay within your calorie allowance, or cut back by up to 500 calories if you need to lose weight. See Getting Started.
• Eat an abundance of vegetables and fruits.
• Eat whole grains instead of refined grains.
• Choose heart-healthy unsaturated fats from plant sources.
• Reduce your intake of saturated fats.
• Consume seafood high in omega-3 fatty acids at least twice a week.
• Eat nutrient-dense, low-fat soy protein, such as tofu or soy yogurt.
• Always choose the leanest white and red meats, and watch portion sizes.
• Take a multivitamin with minerals daily.
  If you drink alcoholic beverages, do so in moderation - up to one drink per day for women and up to two drinks per day for men.
• Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.
• Avoid foods that contain trans fats (partially hydrogenated oil) such as processed foods.
• Make daily exercise a priority.