Eat Right to Maintain a Healthy Weight, Eat Right, NHLBI, NIH

<!DOCTYPE html PUBLIC "-//W3C//DTD HTML 4.01 Transitional//EN" "http://www.w3.org/TR/html4/loose.dtd"> <html lang="en"> <head> <title>Eat Right to Maintain a Healthy Weight, Eat Right, NHLBI, NIH</title> <link rel="shortcut icon" href="/favicon.ico" type="image/x-icon"> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8"> <meta http-equiv="content-language" name="language" content="en"> <link rel="stylesheet" href="/styles/globalstyle.css" media="screen" type="text/css"> <link rel="stylesheet" href="/styles/global-print.css" media="print" type="text/css"> <link rel="stylesheet" href="/styles/header-footer.css" media="screen" type="text/css"> <link rel="stylesheet" type="text/css" href="/styles/footer.css" /> <link href='https://fonts.googleapis.com/css?family=Lato' rel='stylesheet' type='text/css'> <meta name="Keywords" content="childhood obesity, child obesity, obesity in children, overweight, healthy weight, childhood obesity prevention, obesity help, nutrition, healthy eating, eating healthy, diet, healthy diet, how to eat, what to eat, healthy food choices, we can, we can program, wecan, nhlbi, nih"> <meta name="Description" content="Learn how to eat healthy and make better food choices for your family to maintain a healthy weight">  <meta name="editor" content="Ogilvy, bennettg"> <meta name="owner" content="mcgowanm, kelleym"> <meta name="approver" content="croomm"> <meta name="branch" content="DARD"> <meta name="Last.Revised" content="02/13/2013"> <meta name="Audience" content="Public"> <meta name="Date.Published" content="05/08/2012"> <meta name="Language" content="English"> <style type="text/css">  </style>  <link rel="stylesheet" type="text/css" href="/styles/header.css" /> <script src="//assets.adobedtm.com/073614e3197b/1c82765d3a26/launch-888908c4ba6f.min.js"></script>  <script async="" type="text/javascript" id="_fed_an_ua_tag" src="https://dap.digitalgov.gov/Universal-Federated-Analytics-Min.js?agency=HHS&subagency=NIH"></script> </head> <body lang="en"> <script> var section="public_inactive"; </script> <link href="/inc/css/uswds.css" rel="stylesheet"> <link href="/inc/css/navigation.css" rel="stylesheet"> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8" /> <section aria-label="Official government website" class="usa-banner"> <div class="usa-accordion"> <header class="usa-banner__header"> <div class="usa-banner__inner"> <div class="grid-col-auto"><img alt="U.S. flag" class="usa-banner__header-flag" src="/inc/img/us_flag_small.png" /></div> <div class="grid-col-fill tablet:grid-col-auto"> <p class="usa-banner__header-text">An official website of the United States government</p> <p aria-hidden="true" class="usa-banner__header-action">Here's how you know</p> </div> <button aria-controls="gov-banner-default-default" aria-expanded="false" class="usa-accordion__button usa-banner__button" type="button"><span class="usa-banner__button-text">Here’s how you know</span></button></div> </header> <div class="usa-banner__content usa-accordion__content" id="gov-banner-default-default"> <div class="grid-row grid-gap-lg"> <div class="usa-banner__guidance tablet:grid-col-6"><img alt="" aria-hidden="true" class="usa-banner__icon usa-media-block__img" role="img" src="/inc/img/icon-dot-gov.svg" /> <div class="usa-media-block__body"> <p><strong>Official websites use .gov</strong><br /> A <strong>.gov</strong> website belongs to an official government organization in the United States.</p> </div> </div> <div class="usa-banner__guidance tablet:grid-col-6"><img alt="" aria-hidden="true" class="usa-banner__icon usa-media-block__img" role="img" src="/inc/img/icon-https.svg" /> <div class="usa-media-block__body"> <p><strong>Secure .gov websites use HTTPS</strong><br /> A <strong>lock</strong> ( <span class="icon-lock"><svg aria-labelledby="banner-lock-title-default banner-lock-description-default" class="usa-banner__lock-image" focusable="false" height="64" role="img" viewbox="0 0 52 64" width="52" xmlns="http://www.w3.org/2000/svg"> <title id="banner-lock-title-default"></title> <desc id="banner-lock-description-default">A locked padlock</desc> <path d="M26 0c10.493 0 19 8.507 19 19v9h3a4 4 0 0 1 4 4v28a4 4 0 0 1-4 4H4a4 4 0 0 1-4-4V32a4 4 0 0 1 4-4h3v-9C7 8.507 15.507 0 26 0zm0 8c-5.979 0-10.843 4.77-10.996 10.712L15 19v9h22v-9c0-6.075-4.925-11-11-11z" fill="#000000" fill-rule="evenodd"></path> </svg> </span>) or <strong>https://</strong> means you’ve safely connected to the .gov website. 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Public</a> » <a href="/health/educational/index.htm">Educational Campaigns & Programs</a> » <a href="/health/educational/wecan/index.htm"> <span class="wordmark">We Can!</span></a> » Eat Right </div> <div id="inner-wrapper"> <div class="column sidebar"> <div id="left-nav"> <a href="/health/educational/wecan/"><img src="/health/educational/wecan/images/wecan-menu-logo.gif" alt="We Can!, Ways to Enhance Children's Activity and Nutrition"> <span style="position:absolute; top: 110px; left: 18px; font-family: Georgia, Times New Roman, Times, serif; font-size: 14px; font-style: italic; color: #334455 !important; text-decoration:none;">Ways to Enhance<br>Children's Activity<br>& Nutrition</span> </a> <ul id="wecan-nav"> <li><a href="/health/educational/wecan/about-wecan/index.htm">About <span class="wordmark">We Can!</span></a> <ul> <li><a href="/health/educational/wecan/about-wecan/background.htm">Background</a></li> <li><a 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href="/health/educational/wecan/healthy-weight-basics/healthy-weight.htm">What Is a Healthy Weight</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/balance.htm">Balance Food and Activity</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/body-mass-index.htm">Calculate Body Mass Index</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/get-started.htm">Get Your Family Started</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/maintain.htm">Maintain a Healthy Weight for Life</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/obesity.htm">Why Obesity Is a Health Problem</a></li> </ul> </li> <li class="current index"><a href="/health/educational/wecan/eat-right/index.htm">Eat Right</a> <ul> <li><a href="/health/educational/wecan/eat-right/choosing-foods.htm">Choosing Foods for Your Family</a></li> <li><a href="/health/educational/wecan/eat-right/eating-out.htm">Eating Healthy When Eating Out</a></li> <li><a href="/health/educational/wecan/eat-right/smart-food-shopping.htm">Food Shopping Tips</a></li> <li><a href="/health/educational/wecan/eat-right/fun-family-recipes.htm">Fun Family Recipes</a></li> <li><a href="/health/educational/wecan/eat-right/healthy-cooking.htm">Healthy Cooking and Snacking</a></li> <li><a href="/health/educational/wecan/eat-right/sample-plans.htm">Healthy Eating Plans</a></li> <li><a href="/health/educational/wecan/eat-right/limit-fat-sugar.htm">Limit Fat and Sugar</a></li> <li><a href="/health/educational/wecan/eat-right/distortion.htm">Serving Sizes and Portions</a></li> <li><a href="/health/educational/wecan/eat-right/portion-distortion.htm">Portion Distortion</a></li> <li><a href="/health/educational/wecan/eat-right/tips-eating-right.htm">Tips for Eating Right</a></li> <li><a href="/health/educational/wecan/eat-right/nutrition-facts.htm">Use the Nutrition Facts Label</a></li> </ul> </li> <li><a href="/health/educational/wecan/get-active/index.htm">Get Active</a> <ul> <li><a href="/health/educational/wecan/get-active/activity-plan.htm">Everyday Ideas to Move More</a></li> <li><a href="/health/educational/wecan/get-active/family-active-time.htm">Make Family Time Active Time</a></li> <li><a href="/health/educational/wecan/get-active/physical-activity-guidelines.htm">Physical Activity Guidelines</a></li> <li><a href="/health/educational/wecan/get-active/getting-active.htm">Tips for Getting Active</a></li> </ul> </li> <li><a href="/health/educational/wecan/reduce-screen-time/index.htm">Reduce Screen Time</a> <ul> <li><a href="/health/educational/wecan/reduce-screen-time/tips-to-reduce-screen-time.htm">Tips to Reduce Screen Time</a></li> </ul> </li> <li><a href="/health/educational/wecan/community/index.htm">In Your Community</a> <ul> <li><a href="/health/educational/wecan/community/find-a-program.htm">Find A Program Near You</a></li> </ul> </li> <li><a 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alt="external disclaimer"></a> </div> </li> </ul> </div> </div>  <div class="column" id="content"> <h1>Eat Right</h1> <img src="/health/educational/wecan/images/header.eat-right.jpg" alt="Girl holding fruit cup" title="Girl holding fruit cup" width="515" height="360" class="header-banner"> <p>Eating right is important to staying at a healthy weight and keeping an <a href="/health/educational/wecan/healthy-weight-basics/balance.htm">energy balance</a>, the balance between the calories in what you eat and drink, and calories you burn when moving. </p> <div style="margin: 0 auto; text-align:center;"> <p><strong>The same amount of ENERGY IN (calories consumed) and ENERGY OUT <br> (calories burned) over time = weight stays the same </strong></p> <p><strong> More IN than OUT over time = weight gain<br> More OUT than IN over time = weight loss</strong></p> </div> <p>The best way to make sure you have <em>energy balance</em> is to make better choices <em>before</em> you or your family sit down to eat. Make sure to: </p> <ul> <li><strong>Choose foods that are lower in fat and have fewer calories</strong> <ul> <li><a href="/health/educational/wecan/eat-right/smart-food-shopping.htm">Shop "smart" at the grocery store</a>. Learn to read the <a href="/health/educational/wecan/eat-right/nutrition-facts.htm">Nutrition Facts Label</a> on packaged foods. Choose healthy foods more often.</li> <li>Use the <a href="/health/educational/wecan/downloads/go-slow-whoa.pdf"><strong>GO, SLOW, and WHOA foods</strong> chart<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (136 KB) to learn which foods are better for you. <ul> <li><strong>GO foods</strong> are good for you; eat them just about anytime</li> <li><strong>SLOW foods</strong> should be eaten in smaller amounts</li> <li><strong>WHOA foods</strong> should only be eaten rarely, or on special occasions</li> </ul> </li> <li>Show your family the GO, SLOW, and WHOA chart called <a href="/health/educational/wecan/downloads/urwhateat.pdf" title="U R What U Eat">U R What U Eat<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (2.3 MB). Help them understand how to make good choices. </li> </ul> </li> <li><strong>Review dietary guidelines</strong> <ul> <li>Check out <a href="http://www.choosemyplate.gov" title="ChooseMyPlate.gov">http://www.choosemyplate.gov<img src="/files/images/external-link.png" alt="external disclaimer"></a>. The information on this website comes from the <em>Dietary Guidelines for Americans</em>, which are issued by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture every five years. The guidelines can help you make healthy choices that can reduce your chances of getting some diseases, like heart disease and diabetes.</li> <li>Look at some <a href="/health/educational/wecan/eat-right/sample-plans.htm">healthy eating plans</a>. The USDA Food Patterns and the DASH Eating Plan can help you figure out how much of each food group (for example, fruits, vegetables, grains, meats) you should eat each day.</li> </ul> </li> <li><strong>Cook smart</strong> <ul> <li>Read about some <a href="healthy-cooking.htm">easy ways to cook foods</a> that can help you make recipes healthier by lowering the calories. They'll be better for you and will still taste great.</li> </ul> </li> <li><strong>Eat smaller portions</strong> <ul> <li>In many cases, the amount of food that appears on your plate when eating out has nearly doubled over the past 20 years. And that has affected the way we look at and serve food at home, too. Learn more about what we call <a href="/health/educational/wecan/eat-right/distortion.htm">"portion distortion"</a> and about the difference between a portion and a serving.</li> </ul> </li> <li><strong>Make better choices when you eat out</strong> <ul> <li>Eat smaller portions and try to find items on the menu that are lower in fat and added sugar. And don't forget you can always ask for <a href="/health/educational/wecan/eat-right/eating-out.htm">healthier options</a> if you don't see them on the menu.</li> </ul> </li> <li><strong>Know your calories</strong> <ul> <li>Remember that whether calories come from a soda, sweet potato, or steak, they're still calories. And calories do count for adults and children. <a href="/health/educational/wecan/eat-right/limit-fat-sugar.htm">Read more about calories from fat and sugar.</a></li> </ul> </li> </ul> </div>  <div id="main-top-right" class="column sidebar"> <div style="position: relative"> <div id="rc-other-lang"> <a href='/health/educational/wecan/espanol/comasaludable.htm' title="Español">Español</a> </div> </div> <div class="link-feature" id="right-column"> <div id="right-bubble-eat-right"> <p class="right-bubble-text">Packing a healthy lunch every day vs. eating out can save you money and calories.</p> </div> <div class="rcSectionTtl"> Related Resources </div> <div> <p> <a href="/health/educational/wecan/eat-right/nutrition-facts.htm">Use the Nutrition Facts Label</a><br> Make smarter food choices using the Nutrition Facts label </p> </div> <div> <p> <a href="/health/educational/wecan/eat-right/healthy-cooking.htm">Healthy Cooking and Snacking</a><br> Ideas for healthy snacks and tips for reducing fat and sugar when you cook and bake </p> </div> <div> <p> <a href="/health/educational/wecan/tools-resources/nutrition.htm">Nutrition Tools and Resources</a><br> Tools to help you and your family eat healthy and understand the important role nutrition plays in maintaining a healthy weight </p> </div> <div> <p> <a href="/health/educational/wecan/tools-resources/healthy-habits.htm">Healthy Habits, Healthy Families</a><br> Learn fun ways to support your family in eating right, getting active, and reducing screen time </p> </div>  </div>  </div> <p id="lastmodified">Last Updated: February 13, 2013</p> </div>  </div>  <div id="wecan-footer"> <div style="width:1000px; 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line-height: 15px; color:#333333;"> <strong><em><span class="wordmark">We Can!</span> Ways to Enhance Children's Activity & Nutrition, <span class="wordmark">We Can!</span></em></strong>, and the <span class="wordmark">We Can!</span> <a href="/health/educational/wecan/tools-resources/logo-guidelines.htm">logos</a> are registered trademarks of the U.S. Department of Health & Human Services (HHS). </div> </div> <div style="width:1000px; height:780px; background: #006192; background-image:url('/health/educational/wecan/images/footer-2-1.jpg'); background-repeat:no-repeat; background-position:left bottom;"> <div style="float:left; width:220px; margin:12px 20px 20px 0;"> <ul> <li><a href="/health/educational/wecan/about-wecan/index.htm"><span class="section-title">About <span class="wordmark">We Can!</span></span></a></li> <li><a href="/health/educational/wecan/about-wecan/background.htm">Background</a></li> <li><a href="/health/educational/wecan/about-wecan/strategies.htm">Strategies</a></li> <li><a href="/health/educational/wecan/about-wecan/founding-sites.htm">Founding Sites</a></li> <li><a href="/health/educational/wecan/about-wecan/program-publications.htm">Background Materials</a></li> </ul> <ul> <li><a href="/health/educational/wecan/eco-social/index.htm"><span class="section-title" style="white-space: nowrap;">Get Started With <span class="wordmark">We Can!</span></span></a></li> <li><a href="/health/educational/wecan/eco-social/eco-you.htm">Resources for You</a></li> <li><a href="/health/educational/wecan/eco-social/eco-family.htm">Resources for Your Family</a></li> <li><a href="/health/educational/wecan/eco-social/eco-organization.htm">Resources for Your Organization</a></li> <li><a href="/health/educational/wecan/eco-social/eco-programs.htm">Resources About Public Programs and Policy</a></li> </ul> <ul> <li><a href="/health/educational/wecan/healthy-weight-basics/index.htm"><span class="section-title">Healthy Weight Basics</span></a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/healthy-weight.htm">What is a Healthy Weight</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/body-mass-index.htm">Calculate Body Mass Index</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/get-started.htm">Get Your Family Started</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/balance.htm">Balance Food and Activity</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/maintain.htm">Maintain a Healthy Weight<br>for Life</a></li> <li><a href="/health/educational/wecan/healthy-weight-basics/obesity.htm">Why Obesity Is a Health Problem</a></li> </ul> </div> <div style="float:left; width:220px; margin:12px;"> <ul> <li><a href="/health/educational/wecan/eat-right/index.htm"><span class="section-title">Eat Right</span></a></li> <li><a href="/health/educational/wecan/eat-right/choosing-foods.htm">Choosing Foods for Your Family</a></li> <li><a href="/health/educational/wecan/eat-right/limit-fat-sugar.htm">Limit Fat and Sugar</a></li> <li><a href="/health/educational/wecan/eat-right/distortion.htm">Portion Distortion and Serving Size</a></li> <li><a href="/health/educational/wecan/eat-right/sample-plans.htm">Healthy Eating Plans</a></li> <li><a href="/health/educational/wecan/eat-right/smart-food-shopping.htm">Food Shopping Tips</a></li> <li><a href="/health/educational/wecan/eat-right/nutrition-facts.htm">Use the Nutrition Facts Label</a></li> <li><a href="/health/educational/wecan/eat-right/fun-family-recipes.htm">Fun Family Recipes</a></li> <li><a href="/health/educational/wecan/eat-right/healthy-cooking.htm">Healthy Cooking and Snacking</a></li> <li><a href="/health/educational/wecan/eat-right/eating-out.htm">Eating Healthy When Eating Out</a></li> <li><a href="/health/educational/wecan/eat-right/tips-eating-right.htm">Tips for Eating Right</a></li> </ul> <ul> <li><a href="/health/educational/wecan/get-active/index.htm"><span class="section-title">Get Active</span></a></li> <li><a href="/health/educational/wecan/get-active/physical-activity-guidelines.htm">Physical Activity Guidelines</a></li> <li><a href="/health/educational/wecan/get-active/activity-plan.htm">Everyday Ideas to Move More</a></li> <li><a href="/health/educational/wecan/get-active/family-active-time.htm">Make Family Time Active Time</a></li> <li><a href="/health/educational/wecan/get-active/getting-active.htm">Tips for Getting Active</a></li> </ul> <ul> <li><a href="/health/educational/wecan/reduce-screen-time/index.htm"><span class="section-title">Reduce Screen Time</span></a></li> <li><a href="/health/educational/wecan/reduce-screen-time/tips-to-reduce-screen-time.htm">Tips to Reduce Screen Time</a></li> </ul> </div> <div style="float:left; width:220px; margin:12px;"> <ul> <li><a href="/health/educational/wecan/community/index.htm"><span class="section-title">In Your Community</span></a></li> <li><a href="/health/educational/wecan/community/find-a-program.htm">Find A Program Near You</a></li> </ul> <ul> <li><a href="/health/educational/wecan/partner-with-us/index.htm"><span class="section-title">Partner with Us</span></a></li> <li><a href="/health/educational/wecan/partner-with-us/local-community-programs.htm">Local <span class="wordmark">We Can!</span> Community Programs</a></li> <li><a href="/health/educational/wecan/partner-with-us/national-partners2.htm">National Partners</a></li> <li><a href="/health/educational/wecan/partner-with-us/training.htm">Training</a></li> </ul> <ul> <li><a href="/health/educational/wecan/health-professionals/index.htm"><span class="section-title" style="white-space: nowrap;">For Health Professionals</span></a></li> </ul> <ul> <li><a href="/health/educational/wecan/tools-resources/index.htm"><span class="section-title">Tools & Resources</span></a></li> <li><a href="/health/educational/wecan/tools-resources/promotional-materials.htm">Promotional Materials</a></li> <li><a href="/health/educational/wecan/tools-resources/programming-materials.htm">Programming Materials</a></li> <li><a href="/health/educational/wecan/tools-resources/weight-management.htm">Weight Management</a></li> <li><a href="/health/educational/wecan/tools-resources/nutrition.htm">Nutrition</a></li> <li><a href="/health/educational/wecan/tools-resources/physical-activity.htm">Physical Activity</a></li> <li><a href="/health/educational/wecan/tools-resources/tools-reduce-screen-time.htm">Reduce Screen Time</a></li> <li><a href="/health/educational/wecan/tools-resources/parent-tip-sheets.htm">Parent Tip Sheets</a></li> <li><a href="/health/educational/wecan/tools-resources/child-teen-resources.htm">Materials to Share With Children and Teens</a></li> <li><a href="/health/educational/wecan/tools-resources/curricula-toolkits.htm">Curricula and Toolkits</a></li> <li><a href="/health/educational/wecan/tools-resources/opcc-campaign.htm">New PSA Campaign</a></li> <li><a href="/health/educational/wecan/tools-resources/trivia.htm"><span class="wordmark">We Can!</span> Challenge Trivia</a></li> <li><a href="/health/educational/wecan/tools-resources/logo-guidelines.htm">Logo Guidelines</a></li> </ul> </div> <div style="float:left; 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