Julie Miller Jones, PhD, CNS, LN

When deciding what to eat:

• Consider nutrient content. If a food provides 20% of your daily calories, try to have it deliver 20% of several nutrients. Fruits, vegetables and whole grains are nutrient-rich foods.
  
  
• Select foods with less than 140 milligrams of sodium, less than 3 grams of fat, less than 1 gram of saturated fat, and very low to zero trans fats in each serving.
  
  
• Choose low fat or fat free yogurts, cheeses, milk, and other dairy products.
  
  
• Select fish, dry beans and lean meats more often.
  
  
• Be sure portions are "right-sized" and that many interesting, great-tasting fruits and vegetables accompany the main course.
  
  
• Emphasize whole grains, and enjoy California Raisins in bread and on cereals.
  
  
• Eat a wide variety of foods in moderation, and exercise, everyday.