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Learn if you are at a healthy weight.

The Dairy Farmers of Canada launched a website, www.yourhealthyweight.ca, which provides an assessment of an individual's weight and eating and physical activity habits.

Based on this assessment, weekly goals and tips are established to help people attain and maintain a healthy weight.

The program is based on the latest research on nutrition and physical activity and was developed by a team of nutritionists. It combines recommendations from Canada's Food Guide as well as Health Canada's guidelines on physical activity.

"Achieving a healthy weight is about more than being thin or numbers on a scale," said Melanie Olivier, registered dietitian, in a release. "It's about feeling better and improving your overall well-being."

Olivier said people often try to lose weight by cutting out entire food groups, but this is unhealthy.

"When it comes to a healthy diet, it's important to eat foods from the four food groups that provide important nutrients, especially milk products and vegetables and fruits, which are the most under consumed by Canadians."

Canadians can visit www.yourhealthyweight.ca to access the healthy weight program. They can also use the site to order a free copy of Healthy Weight

Healthy Ways, a 52-page booklet developed in partnership with the Canadian Obesity Network.