Basic Nutrition Facts

• If you are an average adult, you need about 2,000 calories per day. In addition to calories, you'll get vitamins and minerals from eating a variety of foods. There are five basic groups of foods: fruits, vegetables, fats, carbohydrate (starch) and protein.
  
  

Food Recommendations

• Recommended servings of foods from the different categories include six to 11 servings of whole-grain carbohydrates per day, two to three of fruit, three to five of vegetables and two to three of protein. Fats (from healthy sources, such as olive oil) and refined carbohydrates, including simple sugar, should be consumed sparingly.
  
  

Food and Activity Level

• Tailor the recommended serving amounts to your individual activity level. The more active you are, the more calories your body will require. You may need to eat more servings from each food group.
  
  

Best Foods

• The best foods for health are dark-green and brightly colored vegetables, fruits, whole-grain carbohydrates and lean proteins. Examples are carrots, spinach, peppers, apples, berries, whole-grain breads, eggs, soy, fish, chicken, low- or nonfat dairy products and red meat with fat trimmed off. Generally, the ;ess processed a food is, the healthier it is.
  
  

Benefits

• Good nutrition is crucial to achieving and maintaining a healthy weight. It also lowers your risk for certain diseases, such as cancer and diabetes, reduces the effects of aging on your body and may extend your lifespan.