Food portions can be a challenge, but choosing sensible amounts of all food is important for achieving and maintaining a healthy weight. The best way to achieve and maintain a healthy weight is to make small, long-term changes in what you eat and drink, along with getting daily physical activity.

Follow the MyPlate healthy eating food plan, myplate.gov:

• Make half your plate fruits and vegetables—think variety and make it colorful.
• Make half your grains whole grains.
• Choose low-fat and fat-free dairy products.
• Vary your protein—poultry, seafood, meat, eggs, nuts, and beans.

Other helpful tips:

• Avoid portion distortion—read labels, measure, and place servings into containers or baggies.
• Record the amount of food you eat with a three- to five-day food journal—you might be surprised!
• Use smaller bowls and plates at mealtime.
• Choose foods with less saturated fats, sodium, and added sugar.
• Cook more often at home to control the ingredients in your food.
• When dining out, look at nutritional information before ordering.
• Drink water or low-calorie beverages with meals.
• Get the recommended 150 minutes of moderate-intensity physical activity each week.

Set realistic and achievable goals for your health. Remember, if you slip up one day don’t dwell on it, just press on with your health goals in mind. Download Key Nutrients from the Extension Store, store.extension.iastate.edu/product/4184, for additional information.