Take Control of Your Weight

For most people, getting to a healthy weight and staying there can be a struggle. In this section you can find tips on making smart choices that can help you stay at a weight that's healthy for you.

Restaurant Eating Tips

You'll find ideas here for eating delicious restaurant foods without blowing your diet.

Snacks and Dashboard Dining

You grab a cinnamon roll for the morning commute, chips from a vending machine for the mid-afternoon slump, a few cookies before bed... and you may have consumed more calories from "snacks" than from the day's meals.

Understanding Food Terms

If you're trying to control your weight, you need to watch what you eat. That means reading food labels.

Controlling Portion Sizes

It seems like everything these days is "super-sized." Cutting back on sugar, fat, and calories can be as simple watching your portion sizes, especially of foods high in fat and sugar.

Cut Calories and Fat, Not Flavor

Most of your favorite recipes can be easily changed to increase the vegetables, fruits, and fiber, and lower the sugar, saturated fat, and calories.

Low Fat Foods

Watching the amount of fat you eat is important because diets high in fat tend to be high in calories, and can contribute to weight gain.

Meet your diet and activity goals

The USDA's My Plate Supertracker has free tools to help you set goals for managing your weight, eating right, and getting enough physical activity.