- Reduce daily fat intake to 30 percent of calories or less.
- Increase fiber to 20-30 grams/day, with an upper limit of 35 grams.
- Include a variety of fruits and vegetables in the daily diet.
- Avoid obesity.
- Minimize consumption of salt-cured, salt-pickled, and smoked foods.
- Eat a variety of foods.
- Balance the food you eat with physical activity and maintain or improve your weight.
- Choose a diet low in fat, saturated fat, and cholestrol.
- Choose a diet with plenty of grain products, vegetables, and fruits.
- Choose a diet moderate in sugars, salt & sodium.
- If you drink alcoholic beverages, do so in moderation. Children, adolescents, and pregnant women should abstain.
Some countries advise their citizens to loose weight, or stay fit, in this way:
- Britain's number-one dietary guideline is: "Enjoy your food."
- Japanese dietary advice includes "Avoid too much salt," and furthermore: "Happy eating makes for happy family life. Sit down and eat together and talk. Treasure family taste and home cooking."
- The Norwegian government tells its people that "food and joy equal health."
- Vietnam advocates preparing "a healthy family meal that is delicious" and to serve it "with affection."
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