This pamphlet provides guidance on proper nutrition and healthy eating. It recommends choosing quality nutrients found in lean meats, fish, vegetables and whole grains while avoiding foods high in saturated fat, sugar and sodium. Small changes to diet are emphasized, such as cutting soda consumption gradually. Nutrition labels should be examined closely, paying attention to serving size and limiting ingredients like high fructose corn syrup. Meals should consist of balanced portions of protein, vegetables, dairy, fruit and grains according to guidelines from ChooseMyPlate.gov.