FATS OILS AND SWEETS - sparingly
Fatty and sweet snacks should be consumed the least. However, the typical American diet tends to over-consume. The average diet is high in simple sugar and saturated fat. This includes potato chips, pies, cakes, etc. Again, you do not have to cut out snacks and fats completely, consume in moderation.
Look for:
* Baked or low-fat alternatives 
* Try fat-free dressings 
* Nutrition statement such as "no added sugar", "reduced sugar", "reduced fat, "low fat", "low saturated fat" 
* Oils high in monounsaturated and polyunsaturated fat.

You don't have to throw everything you have in your pantry away. Try new foods. Experiment with new cooking techniques. Ease into your new way of eating. Include a serving of grains and breads group with each meal. Make a list of the servings of each of the five food groups you have had each day. Keep the serving sizes in mind while eating and preparing meals. We have a tendency to over-consume each meal.

Here is a list of serving sizes that equal one serving: 
1 slice of bread
1/2 cup of cereal, rice or pasta
1 ounce ready to eat cereal
1/2 bagel
1 roll, biscuit, or muffin
1 cup raw leafy vegetables
3/4 cup vegetable or fruit juice
1 apple, orange, or banana
1/2 cup canned fruit
1/4 cup dried fruit
1 egg
2 tablespoons peanut butter
1/2 cup legumes
1/2 cup cooked vegetables
1/2 grapefruit
2 to 3 ounces of meat

Use the food guide pyramid it is here for your benefit. By applying these methods, you decrease your families risk of heart disease and cancer: As well as, increasing your quality of life. Eat Happy, Eat Healthy, and Eat Smart!

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