The document provides tips for healthy eating and weight management, including watching calories and portion sizes, eating a variety of fresh fruits and vegetables, drinking water, limiting salt and sugar, balancing calorie intake with expenditure, avoiding overeating, and maintaining a balanced diet.

2.  To watch one’s calories;
 To provide yourself with a great
variety of food;
 To moderate portions;
 To eat more fresh
vegetables, fruits, grains and
legumes;
 To drink as much water, as
possible;
 To limit food containing
salt, sugar;

3.  Balance calorie intake
and calorie expenditure;
 Do not surfeit;
 The average daily
allowance: 1200-1800
calories;

4.  Vary your diet with
fruits, vegetables, grains, legumes;

5.  Don’t order anything
Supersized;
 Do not gorge a heavy meal;

6.  Flush your system;
 Water helps to control calories;

7.  Sugar is added to a vast array of foods;
 In a year just one daily can of soda can
increase your weight by 16 pounds;

8.  Have a balanced diet;