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Health & Safety Guidelines  »  Staying Well

Being overweight increases your risk for high blood pressure, high blood cholesterol, heart disease, stroke, diabetes, certain types of cancer, arthritis, and breathing problems.

Ways to Control Your Weight

1. •Get regular physical activity to balance calories from the foods you eat.
   

2. •Eat 5 to 9 servings of vegetables and fruits a day. Eat whole grains with little added fat or sugar.
   

3. •Eat at regular times.
   

4. •Choose sensible portion sizes. Limit high calorie foods (e.g., cookies, cakes, french fries, fats, oils, and spreads). Don’t buy high calorie snack foods. Limit second helpings.
   

5. •Don’t drink sweetened beverages.
   

6. •Eat when you are truly hungry, not as a response to emotions.
   

7. •Reduce total calories. Choose low-fat foods.
   

8. •When you eat out, avoid all-you-can-eat restaurants. Choose ones with low-fat foods.
   

9. •Eat slowly. Take at least 20 minutes to eat.
   

10. •Don’t follow crash diets. Don’t use ones with excessive protein (from foods or supplements) unless supervised by your doctor.
    

11. •Only take over-the-counter medicines and weight loss aids with your doctor’s okay.

Video - Part 2

Resources

ChooseMyPlate.Gov

www.choosemyplate.gov

Go Ask Alice

www.goaskalice.columbia.edu