New Diet Guidelines: A Recipe for Weight Loss and Health continued...
3. To keep your weight the same, don't eat or drink more calories than you burn. Maintain a balance of calories -- what you eat to those you burn. To lose weight over time, eat a little less -- and exercise a little more -- every day.
4. Get regular exercise. It's good for your body and good for your mind:
- Get at least 30 minutes of physical activity most days of the week.
- For maximum benefit, most people can get vigorous or longer-duration exercise.
- To lose weight, get about 60 minutes of moderate or vigorous exercise most days of the week. Don't offset this by eating more.
- To keep weight off, get 60 to 90 minutes of moderate-intensity physical exercise most days. Examples include exercises such as walking briskly, swimming recreationally, or bicycling 5-9 mph on level terrain.
5. Recommended foods:
- Get 2 cups of fruit every day
- Get 2.5 cups of vegetables every day
- Eat a variety of vegetables
- Get 3 ounces or more of whole-grain foods every day
- Get 3 cups of fat-free or low-fat dairy foods every day
6. Avoid fats:
- Fewer than 10% of your calories should come from saturated fats.
- Keep cholesterol consumption below 300 milligrams per day.
- Avoid trans fats as much as you possibly can.
- The fats you do eat should mostly come from fish, nuts, and vegetable oils. Keep total fats between 20% to 35% of your total calories.
7. Carbs aren't all bad. You should:
- Choose fiber-rich fruits and vegetables and whole grains.
- Choose foods with as little added sugars or sweeteners as possible.
- Avoid sugary and starchy foods and beverages.
8. Avoid salt, increase potassium:
- Get less than 1 teaspoon of salt a day. Note: Most of the salt we eat comes from processed foods.
- Eat lots of potassium-rich fruits and vegetables, such as bananas, prunes, raisins, or potatoes with skins.