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Plan eating occasions

Take This Action Commit to this action for yourself to help overcome the obesity epidemic.

You'll find it's easier to make better choices when you have a good variety of nutritious foods available in the places where you eat.

Planning Meals

  • Meals at home36
    • Planning meals is a good place to start improving your food choices. Taking the time to plan a healthy evening meal can help you avoid a less healthful "drive-through" dinner.
    • Start by making a list of all your favorite meals. It may help to talk to your family or thumb through a favorite healthy cook book or bookmark your favorite healthy recipes website.
    • Once you've planned your meals, make a grocery list. Take time on your visit to the grocery store to choose lower-calorie ingredients.
  • Meals on the go
    • For places where you might need to grab a snack or have a meal on the go (such as the car or at your desk), make sure you have nutritious snacks available. It helps to keep a supply of good choices at home that you can take with you. For example:
      • "Grab-and-go" fruits: apples, oranges, bananas
      • Washed and chopped fresh vegetables: celery, carrots, cucumbers, peppers
      • Low-fat and fat-free milk products: yogurt without added sugars, milk, and low-fat cheeses
      • Protein-rich choices such as low-fat deli turkey slices or hummus
      • Non-perishable foods: fruit canned in water or juice, raisins and other dried fruits, whole-grain crackers, baby carrots, almonds and other nuts and seeds
Read the Disclaimer

The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice.


If you skip meals you are more likely to overeat later in the day. Rather than a couple of big meals each day, eat smaller meals or snacks about every 4 to 5 hours.