Meal Planning for a Healthier Body & Healthier Weight

For a healthy body, eat LESS saturated and trans fats, LESS sodium, FEWER calories and MORE fiber. Less saturated and trans fats Some fats, like saturated fats and trans fats, are more likely to contribute to the risk of health problems.

Saturated fats, for example, are usually found in animal foods, such as meat, milk, cheese and butter. They're also in foods with palm and coconut oils. Trans fats are commonly found in cakes, cookies, crackers, margarine, shortening, and fried potatoes.

• When eating fats, consume mostly monounsaturated and polyunsaturated types, such as that found in fish, nuts, and vegetable oils.
• Less sodium Eating less sodium can help lower some people's blood pressure.
Check with your healthcare provider to determine if lowering sodium intake is right for you. Sodium is needed in our diets, but only in small amounts. So, read food labels. • Stay under 2300 mg sodium per day, and try not to use salt at the table.
• Fewer calories When we eat more calories than we need, we gain weight. Being overweight can increase the risk for health problems such as diabetes, heart disease and cancer. When we eat fewer calories than we need, we lose weight.
•  Combining a reduced calorie diet with increased exercise is the best way to achieve weight loss, rather than just focusing on diet. (Note: Consult a healthcare provider before placing a child on a weight-reduction diet.)
• More fiber: Many Americans are only getting about half the fiber they need. Eating fiber from fruits, vegetables and whole grains may help lower your chances of disease.
• Fiber helps fill you up without calories, too. Adults should aim for at least 14 grams of fiber for every 1,000 calories consumed. That means for a typical 2,000-calorie/day diet, 28 grams of fiber is the goal.