BALANCE YOUR DIET

Do you know what you should be eating? In 2011, The Department of Agriculture's MyPlate nutrition guide replaced the food-pyramid approach to nutrition, offering advice to all Americans on how to balance their diets. While serving sizes can change based on your age and gender, the percentages of your total consumption should remain constant at the following rates:

Vegetables: 40 percent of your diet. These powerful plants should comprise the bulk of your diet. Eat them raw or cooked, or drink vegetable juice to sneak in additional nutrition.

Grains: 30 percent of your diet. The incudes bread, pasta, rice and other cereals. At least half of all the grains eaten should be whole grains, which contain the entire grain kernel and have been minimally processed.

Protein: 20 percent of your diet. All foods made from meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts, and seeds are considered part of the protein food group. Select a variety in order to improve your nutrient intake.

Fruits: 10 percent of your diet. Any fruit or 100 percent fruit juice counts. Fruits may be fresh, canned, frozen or dried, and may be whole, cut-up or pureed.

Dairy: One to two servings per day. Dairy is considered to be any liquid milk product and most foods made from milk. These should generally be limited in your diet, and most dairy group choices should be fat-free or low-fat.

With more overweight and obese Americans than ever before, it's critical to your long-term health and well-being that you manage your diet properly. For more information on eating a well-balanced diet and measuring servings, visit www.choosemyplate.gov.

AVOID THE EXTRA POUNDS THIS HOLIDAY SEASON

The holiday season brings thoughts of family, friends, fun and food. Enjoy your favorite foods, just in smaller portions. Consider the following healthy tips to enjoy all your holiday parties—while also staying in control of your eating:

• Prevent overeating by eating a small, healthy snack before a party; do not leave the house on an empty stomach.
• Don't feel obligated to eat or drink everything offered to you.
• Eat plenty of vegetables throughout the season to help you feel fuller and to control your appetite.
• Eat slower and take time to enjoy your food.
• Go easy on gravy, sauce and dressing.
• When baking or cooking, make healthy swaps, such as choosing low- or non-fat dairy and using lean cuts of meat when possible.
• Focus on the people and activities, rather than the food.
• Don't forget to be active! Try to fit some extra activity in to counteract the additional treats you've consumed.

Moderating your holiday indulgences is an excellent way to position yourself for a great new year!