Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: A healthy eating plan is one that:l

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
• l Includes  lean meats, poultry, fsh, beans, eggs, and nuts.

“I can lose weight while eating whatever I want.”

To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key.

Try eating smaller amounts of food and choosing foods that are low in calories.Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Low-fat or fat-free means no calories.

A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product.

But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, four, or starch thickeners to improve favor and texture after fat is removed.

These ingredients add calories.

Tip: Read  the Nutrition Facts on a  food package  to fnd out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating. For more information about reading food labels, visit the U.S. Food and Drug Administration online at