Healthy eating
- Moderation
- Variety
- Balance

Be food friendly
- Never skip meals - skipping meals leads to overeating later
- Plan ahead so you can make healthier food choices
- Enjoy your favorite foods in moderation

Energy balance
- Calories = Energy in the body
- Exercise = Energy out of the body
- Excess calories = Fat storage

All foods fit
- Always (fruits, vegetables, whole grains, lean meats, water)
- Frequent (granola bars, baked chips, nuts)
- Sometimes (french fries, fried meats, candy)

Beverages
- Water is the best drink
- Sodas, sweetened iced tea, energy drinks, fruit drinks, and alcohol should be kept to a minimum

Things to keep in mind
- Eating is temporary (I know some foods taste amazing and you want to eat as much as you can, but in a few minutes it's gone and in a few hours it's really gone)
- Let go of the "you must eat everything on your plate" guilt trip (you're not a kid anymore and the only growing you're doing is sideways)
- Don't feel obligated to finish someone else's food (maybe they didn't finish it for a good reason)
- Stop eating until you feel full (research has shown that it takes 20 minutes for your brain to get the message from your stomach to stop eating because you're full)
- Restaurant portions in the United States are huge (you don't have to be)
- When you eat less, you save money (that's a good thing)
- Get an accountability partner (it will help to keep you on the right track)
- Fat-free foods usually add more sugar to make it more flavorful (and vice-versa)

Eating out tips
- Drink a glass of room temperature water before eating (many people confuse thirst sensations with hunger). Also, your stomach will be filled with water,
  leaving less room for food.
- Skip the appetizer
- Limit your bread intake
- Order a salad and ask for a light dressing on the side (so you can control how much you use)
- Make your plate colorful. Ask for extra servings of vegetables and eat all of them. They will fill you up quickly because of fiber. Some think that eating
  vegetables helps with weight, not just because of the fiber content, but also because they are filled with vital vitamins. This helps with feeling satisfied
  because your body isn't frantically looking for more food trying to get the vitamins it needs. Junk food has little nutritional value and this may be why some
  people overeat.
- If you're eating with someone, share an entrée
- If you're eating alone, eat half or a third of your entrée (depending on the size)
- Ask for a to-go box when you get your meal and get the excess food off of your plate before you start eating
- If you're ordering a dessert, follow the entrée guidelines
- If you're going to eat fast food, print out the nutritional information off their website first. It's good to have the nutritional information handy in your car of
  any restaurants that you frequent. A good rule of thumb is to try and stay around 500 calories for the whole meal.

Helpful links
mypyramid.gov
eatright.org
nutrition.gov
5aday.com

What do pigs eat, anyway?
Pigs are omnivores (they eat a diet of animal and plant origin) and they were originally kept on the farm to make good use of the feed scraps from the household, barnyard and fields.
Today’s commercially raised pigs are fed grain-based, nutritionally balanced rations that are often in a pelleted form, similar to dog kibble. These complete rations are typically based on corn, soybean and barley with vitamins and minerals added to balance dietary requirements for each stage of growth and reproduction.
Weanling pigs will consume approximately ½ kg (1.1 lb.) of pelleted feed every day, while market hogs (growing pigs) will eat approximately two kg (4.4 lb.) per day. A pig going to market will eat 280 kg (617 lb.) of feed in its lifetime, which translates to 3.7 kg (8.2 lb.) of feed for every one kg (2.2 lb.) of pork on your plate.
A pig will drink between five to seven liters (1.3 to 1.8 gal.) of water every day (about the same amount it takes to brush your teeth if you leave the tap running.)
One pig will produce about 3.5 liters (about 1 gal.) of manure each day, which provides valuable nutrients to be recycled back to the land as a natural fertilizer for the next field crop. (Source: farmissues.com)