Find out what you need
Get personalized nutrition information based on your age, gender, height, weight, and physical activity level. Calculate your calorie level, shows foods and beverages you need, and tracks progress toward your goals.
Enjoy your food but eat less
Use a smaller plate at meals to help control the amount of food and calories you eat. Take time to enjoy smaller amounts of food.
Strengthen your bones
Choose foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy milk to help strengthen bones. Be sure your morning coffee includes fat-free or low-fat milk.
Make half your plate fruits and vegetables
Add fruit to meals as part of main or side dishes. Choose red, orange, or green vegetables.
Sip water with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk.
Eat whole grains more often
Choose whole grains like brown rice and whole- grain pastas and breads more often. High-fiber food can help feel full and also provide key nutrients.
Learn what is in foods
Discover both composition and nutrition levels in your food.
Cut back on some foods
Cut calories by cutting out foods high in solid fats and added sugar. Limit ribs, bacon, and hot dogs. Choose cakes, cookies, candies, and ice cream as just occasional treats.
Be a better cook
Try out healthier recipes that use less solid fat, salt, and sugar. Eat at home more often so you can control what you are eating.
Be active whenever you can
Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total.
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