USDA Resources And Information (II)

Eat Healthy And Stay Within Daily Calorie Limits
Eat healthy by having nutrient-packed meals daily that include a variety of different foods. Eat balanced meals where possible. And, don't forget to avoid excesses by staying within your calorie limits. If you eat more, you will need to increase physical activity to break even. Eating less may optimize the impact of your physical activities program on your health.

The healthy eating plan recommended by the FDA is:

   - Emphasize fruits, vegetables, whole grains, and fat-free
     or low-fat milk and milk products. 
   - Include lean meats, poultry, fish, beans, eggs, and nuts. 
   - Prefer foods low in saturated fats, trans fats, cholesterol,
     salt (sodium), and added sugars.
Know your personal dietary limits on fats, salt, and sugars. To help you with this always read the "Nutrition Facts" label on foods. Prepared foods that are low in fat are often high in calories from refined carbohydrates and sugars. Foods low in carbohydrate are often high in salt or fat. Look at labels on dietary fats to emphasize foods low in saturated fats and trans fats. Limit the dietary fat when choosing choose prepared foods and beverages, and choose those with as little salt (sodium) and/or added sugars (caloric sweeteners) as possible.


Seek Your Balance Between Calories And Physical Activities
Physical activities can offset larger calorie intakes by burning the extra calories to achieve a balance. Physical activity is important for fitness and heart health. In addition, the amount of physical activity may be increased or adjusted to burn extra calories that are occasionally consumed. This can help to create a balance that will avoid weight gain. The USDA recommends the following:
   - Be physically active for at least 30 minutes most days of the week.
   - Increasing the intensity or the amount of time that you are physically
     active can have even greater health benefits and may be needed to control
     body weight. About 60 minutes a day may be needed to prevent weight gain. 
   - Children and teenagers should be physically active for 60 minutes every
     day, or most every day.
A regular pattern of physical activity is much healthier than sporatic activity. Choose the frequency and intensity that matches your lifestyle.


Small Daily Calorie Excesses Add Up!
If you eat just 100 more food calories a day than you burn, you'll gain about 1 pound each month. Over a year that swells to about 10 pounds. One must understand the bottom line of losing weight is that it's important to reduce calories and increase physical activity. Super charge your efforts by using our product to remove excess fat calories and maximize your weight loss efforts.



Other Resources
Other excellent resources exist on health, diet, nutrition, and weight loss. We will try to provide additional information and links from time to time.