• The U.S. Department of Agriculture's new MyPlate guide (left), half of which is fruit and vegetables, is a far cry from the average grain- and protein-heavy American diet.
     
     
     
     
    Balancing Calories
      * Enjoy your food, but eat less.
      * Avoid oversized portions.
     
      Foods to Increase
      * Make half your plate fruits and vegetables.
      * Make at least half your grains whole grains.
      * Switch to fat-free or low-fat (1%) milk.
     
      Foods to Reduce
      * Compare sodium in foods like soup, bread, and frozen meals \ and choose the foods with lower numbers.
      * Drink water instead of sugary drinks.
     
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