Balance caloric intake for weight management

Control total caloric intake to manage body weight

Increase physical activity and reduce time spent doing sedentary activities

Maintain appropriate caloric balance during childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age

Prevent or reduce overweight and obesity by improving eating and physical activity behaviors

Reduce intake of less healthy foods

Get less than 10 percent of calories from saturated fatty acids; avoid consuming trans fatty acids

Limit alcohol consumption to no more than one drink per day in women and two drinks per day in men

Limit consumption of foods with refined grains

Reduce daily sodium intake to < 2,300 mg; or < 1,500 mg in persons who are black, older than 50 years, or who have hypertension, diabetes mellitus, or chronic kidney disease

Reduce intake of calories from solid fats and added sugars

Increase intake of healthier foods and nutrients

Choose a variety of protein foods; replace those higher in solid fats with proteins lower in solid fats

Choose foods that provide more potassium, fiber, calcium, and vitamin D

Consume at least one-half of grains as whole grains

Increase intake of vegetables, fruits, and fat-free or low-fat dairy products; eat a variety of vegetables

Increase the amount and variety of seafood in diet

Use oils in place of solid fats, when possible

Build healthy eating patterns

Account for all foods and beverages consumed to assess overall healthy eating pattern goals

Follow food safety recommendations

Make sure eating pattern meets appropriate nutrient and caloric needs