Reduce Sugar
- Limit ordering beverages and foods with added sugar or sugar syrup.
- Consider water or unsweetened tea instead of soft drinks.
- Share your dessert with others.
- Choose sugar substitutes instead of granulated sugar.
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Reduce Salt
- Request for less salt and no MSG in your dish.
- Have condiments on the side.
- Avoid preserved and cured food products.
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Reduce Fat & Oil
- Ask to have less oil in your dish, and have it prepared with liquid vegetable oil.
- Order foods prepared by steaming, blanching, roasting, grilling or broiling.
- Choose lean meats.
- Choose fat-free or low-fat milk.
- Eat less products with butter, lard, or trans fat.
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Increase Fiber
- Choose brown rice instead of white rice.
- Choose whole wheat bread instead of white bread.
- Order more vegetable dishes or dishes with vegetables mixed in.
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Other Tips
- Watch Serving Sizes. Instead of trying to clean your plate, ask to have the leftovers packed up to take home.
- Be Physically Active Every Day. Get at least 30 minutes of physical activity every day. Try walking, swimming, cycling or house cleaning.
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