Use fewer high-sodium condiments. Use less added sugar. Choose fruits and fruit juices without added sweeteners or syrups. Choose cereals without added sugars. Choose fewer snack foods, bakery items, and desserts because they are high in added fat and sugar.
Helpful Tips Make changes gradually.
Do not try to do everything at once. It may take longer to accomplish goals, but the changes made will be permanent. Set short-term realistic goals. If weight loss is the goal, try to lose two pounds in two weeks, not five pounds in one week. Walk two blocks at first, instead of two laps around the track.