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The following tips are designed to help people eat healthier and lose weight. This plate technique is designed to help people find a way to eat healthier.

1. Fill half the plate with vegetables for lunch and dinner. This allows you to decrease fat, increase fiber and still feel full.

2. The rest of the plate can be divided into 2 parts. One for grains and the other part is for meat. This will help limit the portion size of meat to a normal serving size.

3. Red meat should be limited to no more than 2 times per week. Also, food should not be fried. Foods should be baked or steamed.

4. Foods high in fat not only make us gain weight, but also contribute to higher risks of diabetes and cardiovascular disease. Limit the following foods: Whole milk, sour cream, lard, back fat, cream cheese, mayonnaise, oil and French fries.

5. Eating more fiber can help you feel fuller for longer. This means you will not feel hungry after you eat! Foods that are high in fiber are: fresh/dried fruit, vegetables, whole grain bread, whole grain pasta, beans, nuts and oatmeal.

6. We often consume too many calories through our drinks and this just adds to weight gain! Limit: Juice, soda, Kool-aid, Gatorade and sweet tea

7. Eating a lot of salt can increase the risk for high blood pressure. Do not add salt to your food while cooking or at the table. Also, foods that come in a box, bag or can usually have a lot of salt, try to avoid these foods.

8. Avoid foods that are high in fat and sugar…a double whammy!! Both fat and sugar can make you gain weight. Limit chocolate and ice cream.

9. Get more exercise!! Physical activity is a great way to release stress, lose weight and decrease blood pressure. It can also help to prevent diabetes, high blood pressure and weight gain. Why not give it a try?

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