It’s not who, but what. Find your balance between food and physical activity. Try to get more nutrients in the calories you consume. The less active you are the more important this is so you can avoid gaining weight.

Discretionary calories are the extra calories you can eat, once you have fulfilled your nutrient needs, without gaining weight. If you are not active, you have fewer discretionary calories to spend, so be more physically active.

Adults should all get at least 30 minutes of moderately intense physical activity on most, preferably all, days of the week., This means above your normal activity level. To prevent gradual weight gain up to 60 minutes a day may be needed. To maintain weight loss, if one has been previously overweight, 60 to 90 minutes a day is recommended. You can break up the sessions into 10-20 minute periods if that is more convenient. Just be sure they add up to the total amount needed each day.

For more information on physical activity, click:
www.mypyramid.gov/physical_activity_tips.html

Look for foods that naturally contain lots of nutrients, such as vegetables, fruits, lean proteins, fat-free or low-fat milk products, and whole grains, without excess fats and sugars.

Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.

Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.

Consider convenience when shopping. Buy pre-cut packages of fruit (such as melon or pineapple chunks) for a healthful snack in seconds. Choose packaged fruits that do not have added sugars.

Include milk as a beverage at meals. Choose fat-free or low-fat milk.

For more tips on eating naturally nutrient rich foods click:
www.mypyramid.gov/tips_resources/