The 2005 Dietary Guidelines for Americans

Adequate Nutrients within Calorie Needs

Consume a variety of foods within and among the basic food groups while staying within energy needs.

Increase daily intake of fruits, veggies, whole grains, nonfat or low-fat milk and milk products or alternatives.

Choose fiber-rich fruits, veggies and whole grains often. Limit intake of added sugar.

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Limit intake of fats and oils high in saturated fat, trans fats and cholesterol. < 10 saturated fat/day; < 300 mg cholesterol/day.

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Consume < 2,300 mg (< 1tsp) of sodium a day. Eat more potassium rich foods.

Make small decreases in food and beverage calories. Increase physical activity.

30-minutes/day - adults; 60 minutes/day - kids; 60 minutes/day - to maintain weight; 60 -90 minutes/day -to keep weight off.

Cleans hands, food contact surfaces and fruits and veggies.

If you drink, do so in moderation. Women: 1drink/day; Men: 2 drink/day. Children and adolescents should not drink.