var quotes = new Array;

quotes.push("Did you know if you consume 100 fewer calories per day you could lose 10 pounds in a year? If you burn another 100 calories every day through exercise, you could lose up to 20 pounds per year.");

quotes.push("Along with a well-balanced eating plan, exercise is important for losing weight and maintaining your overall health. With planning, you can easily fit 30 to 60 minutes of aerobic activity into your routine most days of the week.");

quotes.push("There’s truth in the time-honored adage that an apple a day keeps the doctor away.  Enjoy a crunchy, medium-sized apple with its peel on, and get the benefits of about 4 grams of dietary fiber in just 80 calories. That’s about 15 percent of the amount advised daily for adults. An apple’s mostly soluble fiber may help lower blood cholesterol levels by binding to fatty substances and promoting their excretion. Its insoluble fiber helps waste move through your intestinal tract faster.");

quotes.push("Fast-food restaurants have been making strides in creating nutritious meal options, so if you frequent fast-food places, here are suggestions to help you make healthful choices:  It’s okay to say no. Think before you answering the question, “Would you like fries with that?”; The “Value Meal” isn’t always the best bargain, especially if you’re getting more food than you’re going to eat; Get fat-free or low-fat condiments like mustard, ketchup and salsa; Ask for salt-free fries; Skip “special sauces” and garnishes.  All foods fit in a healthful eating plan, just learn to make the right choices.");

quotes.push("Along with everything else, children learn their eating and physical activity habits from role models: their parents, older siblings or other caregivers. Whether you intend it or not, role modeling may be the most powerful, effective way for you to help your child eat smart and be physically active!");

quotes.push("Think of avocados and the first word that probably comes to mind is “guacamole.” But an avocado is a fruit with much more to offer.  Avocados are also known for being high in unsaturated (or “good”) fat. And an avocado contains vitamin C, thiamin, riboflavin and beta carotene, which forms vitamin A.  The rich, buttery taste of an avocado goes with everything from salsas to soups and salads to steak. Avocados discolor rapidly once cut, so add it to your dish at the last minute with a touch of lemon or lime juice to prevent discoloration.");

quotes.push("Make it your uncompromising rule that you will track your food intake. Doing so forces you to plan. Knowing how much you overshot your goal also gives you valuable feedback for planning your next day. Plan your work, then work your plan.");

quotes.push("Never go shopping when you are hungry. Make and take a shopping list and stick to it. If you don't buy it, you can't eat it.");

quotes.push("Since it takes about 20 minutes for your brain to notice you've eaten, prolong the duration of your meal. Try chewing each bite 20 times or more. Put the fork down after each bite. Swallow each bite before taking another. Drink plenty of water.");

quotes.push("SMART goals are Specific, Measurable, Attainable, Realistic, and Trackable.");

quotes.push("Always ask for butter, gravy, sauces and salad dressings on the side. This permits you to control how much fat you choose to eat. Take low-fat dressings with you to restaurants if you can.");

quotes.push("Don't starve yourself in anticipation of a restaurant visit. Eating sensibly throughout the day makes it easier to stay in control at the dinner table.");

quotes.push("As you reduce the amount of fat in your foods, learn to use spices to help add flavor and interest to the foods you eat. Spices are also a good way to reduce the amount of fat or sugar in a recipe. Experiment!");

quotes.push("It is the official position of the American Dietetic Association that if food is consumed in moderation with appropriate portion size and combined with regular physical activity, all foods can fit into a healthful diet.");

quotes.push("Drinking three cups of milk a day is a good way to consume the calcium you need for strong bones and teeth. New research indicates consumption of dairy products may aid in weight loss.");

quotes.push("A recent survey of parents and children by the American Dietetic Association Foundation showed that parents are kids’ top role model when it comes to nutrition and healthy eating.");

quotes.push("Healthy American adults should eat less than 2,300 milligrams of sodium a day. This is about 1 teaspoon of salt.");

quotes.push("Saturated fatty acids are the main culprit in raising blood cholesterol, which increases your risk of heart disease. Trans fats also raise blood cholesterol.");

quotes.push("Most women should aim to consume between 1,000 and 1,200 milligrams of calcium each day. Women should ask their physicians about how much calcium they need in their diets. Fatfree milk and low-fat dairy products are recommended. They're excellent sources of calcium.");

quotes.push("Eat to live, and not live to eat. Benjamin Franklins");

quotes.push("Great changes may not happen right away, but with effort even the difficult may become easy. Bill Blackman");

quotes.push("Do not go where the path may lead, go instead where there is no path and leave a trail. Ralph Waldo Emerson");

quotes.push("Discipline is the bridge between goals and accomplishment. Jim Rohns");

quotes.push("The race is not always to the swift, but to those who keep on running.");

quotes.push("You will come to know that what appears today to be a sacrifice will prove instead to be the greatest investment that you will ever make.  Gorden B. Hinkley");

document.write(quotes[(Math.floor(Math.random() * quotes.length))]);