- 1. Maintain a healthy weight throughout life.
• Balance caloric intake with physical activity.
• Avoid excessive weight gain throughout the lifecycle.
• Achieve and maintain a healthy weight if currently overweight or obese.
- 2. Adopt a physically active lifestyle.
• Adults: engage in at least 30 minutes of moderate-to vigorous physical activity, above usual activities, on 5 or more days of the week. Forty-five to 60 minutes of intentional physical activity are preferable.
• Children and adolescents: engage in at least 60 minutes per day of moderate-to-vigorous physical activity at least 5 days per week.
- 3. Consume a healthy diet, with an emphasis on plant sources.
• Choose foods and beverages in amounts that help achieve and maintain a healthy weight.
• Eat five or more servings of a variety of vegetables and fruits each day.
• Choose whole grains in preference to processed [refined] grains.
• Limit consumption of processed and red meats.
- 4. If you drink alcoholic beverages, limit consumption.
• Drink no more than one drink per day for women or two per
day for men.
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