Try to eat vegetables at least three times a day, and eat at least two fruits a day. Eat a variety of fruits and vegetables, including green leafy vegetables. Fruits and vegetables are high in healthy nutrients and low in calories, providing a steady source of energy throughout your day. Eat fresh and local when you can, but frozen or canned vegetables are also good.
Work toward a goal of no more than 2 hours a day of television watching. This is especially important for children and youth. Avoid snacking and try to be as active as possible while watching television. When you're done watching a show or event you really want to watch, turn off the TV and be more active. Do house or yard work, work on hobbies, go for a walk or bike ride, work out at a gym, garden, spend quality time with family, or engage in any other activity you enjoy.
Current guidelines for physical activity recommend that all children and youth get at least an hour day of physical activity, at least five days a week. This is a good goal for adults as well, especially if you are overweight. If you haven't been active, start with 10 or 20 minutes of activity a day, and gradually increase your activity until you reach your goal.
Sugar-sweetened beverages, such as sodas, sweet tea and fruit-flavored drinks, are high in calories and sugar and contain almost no nutrients. Just four sugar-sweetened drinks per day could be half of your recommended calorie intake. Eliminating these drinks can reduce calories and help you maintain or lose weight. People with diabetes or pre-diabetes should completely eliminate sugar-sweetened drinks. Try to substitute more water, flavored water, or unsweetened juices.