||Move more! Lose more!
|Eat fewer calories
||Follow the DASH eating style
Eat 9 to 12 servings fruits and vegetables every day
Eat 2 to 3 servings of low-fat dairy foods every day
Eat 25% or less of total calories from fat
Exercise a total of 180 minutes each week (e.g., 30 minutes on 6 days per week).
Add this moderate-intensity physical activity in addition to daily routine
|Eat a low-sodium diet
|Record daily food intake and physical activity
||Limit alcohol consumption
Women: Drink no more than 1 drink per day
Men: Drink no more than 2 drinks per day (1 drink = 12 ounces beer, 5 ounces wine, or 1 jigger [½ ounce]of 80-proof liquor)
|Be an active study participant