To follow are key recommendations from the Guideline's nine chapters:

1. Adequate Nutrients within Calorie Needs
Consume a variety of nutrient-dense foods and beverages from the basic food groups.

2. Weight Management
To maintain body weight in a healthy range, balance calories from foods and beverages with calories burned. To prevent gradual weight gain over time, make small decreases in calories and increase physical activity.

3. Physical Activity
Engage in regular physical activity and reduce sedentary activities to promoto health, psychological well-being and a healthy weight.

4. Food Groups to Encourage
Consume a sufficient amount of fruits and vegetables while staying within energy needs.

5. Fats
Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.

6. Carbohydrates
Choose fiber-rich fruits, vegetables and whole grains often.

7. Sodium and Potassium
Consume less than 2,300 mg of sodium per day (approximately 1 tsp. of salt). Choose and prepare foods with little salt. Consume potassium-rich foods, such as fruits and vegetables.

8. Alcoholic Beverages
Those who choose to drink alcoholic beverages should do so sensibly and in moderation-defined as the consumption of up to 1 drink per day for women and up to 2 drinks per day for men.

9. Food Safety
To avoid microbial food-borne illness, clean your hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing or storing foods. Cook foods to safe temperature to kill microorganisms. Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices and raw sprouts.

To read the guidelines in their entirety, visit www.health.gov/dietary guidelines.

For further assistance in understanding the 2005 Dietary Guidelines for Americans, call North Oaks Nutritional Services at (985) 230-6548.