• Six ounces or less of poultry, fish or lean meat. (This is a daily allowance, so consider intake at all meals.)

• At least ½ cup to 1 cup of vegetables as part of the meal and a medium-size piece of fruit or ½ cup of fruit salad. Eat a total of at least five servings of fruit and vegetables a day.

• Whole-grain breads and cereals.

• Low-fat soups seasoned with a small amount of salt.

• Healthy fats. Examples include vegetable oils (such as olive, peanut, soybean and canola oils), avocados, nuts and trans fat-free, soft, low-fat margarine. You may include these healthy fats in moderate amounts.

• A small-size modest dessert, as an occasional treat. Split large desserts with family or friends.

Be sure to balance your physical activity and food intake. Aim for 30 minutes of physical activity a day at least five days a week.

Watch your serving size. Many portions--in both restaurant and home cooked meals--are too large. Use these visuals to help you judge a usual portion size:

• A ½ cup of vegetables or fruit is about the size of your fist.

• A medium apple is the size of a baseball.

• A three-ounce portion of meat, fish or poultry is about the size of a deck of cards.

• A single-serving bagel is the size of a hockey puck.

• 1 1/2 ounces of low-fat or fat-free cheese is the size of a pair of dice.

• One tablespoon of peanut butter is about the size of the tip of your thumb.

• When eating out, eat half your entree and save the rest for lunch the next day. If you have dessert, split it with a friend. Think about having an appetizer and soup or salad as your meal.

• At home, serve appropriate portion sizes, and store the rest for leftovers. Avoid eating directly out of a bag or carton; think about buying foods packaged in individual serving sizes to help you control portions

--AHA, ADA, and ACS