Statistics show that over 60 million Americans are overweight. With the fat-free craze, the Atkins diet, and Metabolife, we still haven't solved the age-old problem of how to lose weight and keep it off. The United States Department of Agriculture (USDA) recently released their Dietary Guidelines 2000, proposing three main goals to help us with our war against weight:

1. Aim for fitness
2. Build a healthy base
3. Choose sensibly

So, what do these mean and how do we follow them?

1. Aim for fitness simply means try to be physically active on a daily basis, and maintain a "normal" weight. Being physically active is an integral part of keeping your weight from climbing. Americans are less active now than ever, spending a lot of their time in front of the computer and television, and working at primarily sedentary jobs. We have to find physically challenging things to do (i.e. exercise classes, jogging, biking, etc.) and fit them into our schedules because for most of us, our daily work simply does not include this.

2. Build a healthy base tells you to utilize the food guide pyramid in order to eat a healthy diet full of fruits, vegetables and whole grains. Eating fruits and vegetables will add more fiber, vitamins, and minerals to your diet, in addition to lowering your caloric intake. Did you know that one serving of a vegetable (1 cup raw) is only about 25 calories? And a serving of fruit, for instance one medium apple, is only about 60 calories. These are excellent snacks to eat between meals or after exercising. It is recommended that we try to eat at least five servings of fruits and vegetables daily. Doing so may help to decrease your risk for certain chronic diseases such as cancer, heart disease, diabetes, stroke, and osteoporosis.

3. Choose sensibly is reminding you to make the right food decisions — choose foods that are low in saturated fat, salt, and sugar. Drink alcohol in moderation only. Yes, you can splurge every once in a while, but just keep it to a minimum. Educate yourself by reading food labels — if there is a lot of saturated fat in a food item, consider skipping it or maybe buying it once in a while. The point is moderation — don't eat a lot of anything that isn't good for you.

The USDA feels very strongly that all Americans should follow these guidelines in order to maintain a healthy lifestyle. If you have a family history of chronic diseases (i.e. cancer, diabetes, stroke, heart disease, osteoporosis, or others) the USDA strongly recommends that you change your habits now, in order to improve your health and prevent problems later on.

Nutitionist Bonnie Nasar, RD, graduated from New York University with a Bachelors of Science in Nutrition and Food Studies. She completed her dietetic internship at Harlem Hospital in NYC. In addition to a private practice, Bonnie also works as a consultant to a nursing home in Red Bank, New Jersey. Ms Nasar has also worked at American Health Magazine.