Knowing your calorie needs can help you achieve and maintain a healthy weight. You can track what you eat using a food journal or diary. An online food planner is available at ChooseMyPlate.gov. Tracking your calories will help you become more aware of how many calories you eat.

Other ways you can maintain calorie balance:
1. Read the Nutrition Facts label, especially the calories and servings in each package.
2. When eating out, go online before you go to check calorie information from that restaurant. Some restaurants now post calorie information on-site on menu boards and menus.
3. Choose smaller portions. This is important when eating out and eating at home.
4. Choose smaller portions especially of high calorie foods or foods with added sugars and solid fats. Go to My Foodapedia at www.choosemyplate.gov to identify the calories from added sugars and solid fats in foods.
5. Drink water instead of soft drinks, fruit drinks, or sweet tea.
6. Switch your dairy. Choose fat free milk, fat free or low fat yogurt, and low fat cheese to get the calcium you need while keeping the calories in check.
7. Prepare food at home. When you prepare foods at home YOU are in control. You control the fat and sugar that is added as well as the portion size.
8. Include more vegetables, fruits, and whole grains in your diet - they help you feel full with few calories.
9. Limit mindless snacking. If you want to snack, serve yourself a small portion and put the rest of the package back in your cupboard. Eating directly from the box often means eating more calories than you need
10. Get moving! If you are already active, increase the amount you do each day. If you are not currently active, start with 10-minutes of physical activity a few days a week and increase over time.