People are not eating as well as they should be.

Corporate America spends billions of dollars a year trying to get you to buy what you think are quick, cheap and healthy foods.

These products may not be as healthy as you think. The federal government acknowledges that poor eating habits have longterm health consequences.

More obesity and health concerns are occurring with our youth and adults in our country. Please take a moment and think about your eating habits.

I was very surprised to find out how much the U.S. Department of Agriculture wants the public to eat nutritious foods and tells you how.

There is no better way to reinforce what you have already heard before than by reminding you of it.

These points do work in making you and your family healthier. There are some really great items on the website USDA.gov. Find the link “Food, Nutrition and Consumer Services.”

Another website, choosemyplate.gov, gives many helpful tips for eating right and staying fit. Some of their tips include the following:

• Before you eat, think about what goes on your plate or in your cup or bowl. Foods such as vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories.

Make half your plate fruits and vegetables. Eat red, orange and dark-green vegetables, such as tomatoes, sweet potatoes and broccoli, in main and side dishes.

Eat fruits, vegetables or unsalted nuts as snacks. They are nature’s original fast foods. Switch to skim or one percent milk. They have the same amount of calcium and other essential nutrients as whole milk but have less fat and calories.

Make at least half of your grains whole grain. Choose 100 percent whole grain cereals, breads, crackers, rice and pasta.

Check the ingredients list on food packages to find whole-grain foods. Vary your protein food choices. Twice a week, make seafood the protein on your plate.

Eat beans, which are a natural source of fiber and protein. Keep meat and poultry portions small and lean.

• Cut back on foods high in solid fats, added sugars and sodium (salt).

Many people eat foods with too many solid fats, added sugars and salt. Added sugars and fats load foods with extra calories you don’t need. Too much salt may increase your blood pressure. Choose foods and drinks with little or no added sugars.

Drink water instead of sugary drinks. There are about 10 packets of sugar in a 12-ounce can of soda. Select fruit for dessert. Eat sugary desserts less often. Choose 100 percent fruit juice instead of fruit-flavored drinks.

Look out for salt in foods you buy - it all adds up. Compare sodium in foods like soup, bread and frozen meals, and choose the foods with lower numbers. Add spices or herbs to season food without adding salt. Eat fewer foods that are high in solid fats.

Make major sources of saturated fats, such as cakes, cookies, ice cream, pizza, cheese, sausages and hot dogs, occasional choices and not everyday foods. Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt and cheese.

Switch from solid fats to oils when preparing food. Examples of solid fats include beef, pork and chicken fat, butter, cream, and milk fat, coconut, palm and palm kernel oils, hydrogenated oil, partially hydrogenated oil, shortening and stick margarine.

Examples of oils include canola oil, corn oil, cottonseed oil, olive oil, peanut oil, safflower and sunflower oil, tub (soft) margarine and vegetable oil.

• Eat the right amount of calories for you. Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight.

People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie.

Enjoy your food, but eat less. Get your personal daily calorie limit at choosemyplate.gov and keep that number in mind when deciding what to eat. Think before you eat…is it worth the calories? Avoid oversized portions; use a smaller plate, bowl and glass; and stop eating when you are satisfied, not full.

Cook more often at home, where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

Check posted calorie amounts. Choose dishes that include vegetables, fruits and/or whole grains. Order a smaller portion or share when eating out. Write down what you eat to keep track of how much you eat.

If you drink alcoholic beverages, do so sensibly. Limit to one drink a day for women or two drinks a day for men.

• Be physically active your way. Pick activities that you like and start by doing what you can, at least 10 minutes at a time.

Every bit adds up, and the health benefits increase as you spend more time being active.

As a note to parents, what you eat and drink and your level of physical activity are important for your own health but also for your children’s health. You are your children’s most important role model.

Your children pay attention to what you do more than what you say. You can do a lot to help your children develop healthy habits for life by providing and eating healthy meals and snacks. For example, don’t just tell your children to eat their vegetables - show them that you eat and enjoy vegetables every day.

Use food labels to help you make better choices. Most packaged foods have a nutrition facts label and an ingredients list.

For a healthier you, use this tool to make smart food choices quickly and easily.

Check for calories, and be sure to look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories.

Choose foods with lower calories, saturated fat, trans fat and sodium.

Check for added sugars using the ingredients list. When a sugar is close to first on the ingredients list, the food is high in added sugars. Some names for added sugars include sucrose, glucose, fructose, high fructose corn syrup, corn syrup and maple syrup.

The Dietary Guidelines for Americans 2010 are the best science-based advice on how to eat healthy.

The guidelines encourage all Americans to eat a healthy diet and be physically active. Improving what you eat and being active will help to reduce your risk of chronic diseases such as diabetes, heart disease, some cancers and obesity.

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This information was taken from choosemyplate.gov, USDA Publication number: Home and Garden Bulletin No. 232-CP HHS Publication number: HHS-ODPHP-2010-01-DGA-B June 2011.

For more information on healthy life choices, visit dietaryguidelines.gov, health.gov/paguidelines and healthfinder.gov.