Good nutrition is the foundation for sustaining a healthy body. Sensible eating habits increase your energy level, boost your immune system, help maintain desired body weight, and can provide an overall feeling of well being. Consistently following a healthy diet and maintaining that commitment long term is essential for meaningful results. With proper calorie consumption and an appropriate balance of the six essential nutrients: protein, carbohydrates, fat, vitamins, minerals, and water, you will be able to achieve your wellness goals. Providing your body the nutrients it needs at the proper time and in the proper amounts will allow it to function at peak efficiency.

Dietary Guidelines For Americans (2000)

Aim for fitness

Aim for a healthy weight
Be physically active each day
Build a healthy base

Let the pyramid guide your food choices

Choose a variety of grains daily, especially whole grains
Choose a variety of fruits and vegetables daily
Keep food safe to eat

Choose sensibly

Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
Choose beverages and foods to moderate your intake of sugars
Choose and prepare foods with less salt
If you drink alcoholic beverages, do so in moderation
Consult a reliable source, such as your doctor, our web site, the American Heart Association, American Cancer Society, American Medical Association, or American Dietetic Association for your nutritional information.

Remember the importance of water!

Adults need six to eight 8-ounce cups of water or liquid a day. Sources of liquid, in addition to water, are fruit and vegetable juices, milk, and some decaffeinated beverages.

The pyramid was also developed by the U.S. Department of Agriculture and represents the latest guidelines for food groups and serving sizes. It emphasizes variety, balance, and moderation of food sources.

The Food Guide Pyramid

The pyramid was also developed by the U.S. Department of Agriculture and represents the latest guidelines for food groups and serving sizes. It emphasizes variety, balance, and moderation of food sources.

Fats, Oils & Sweets: Use Sparingly

Milk, Yogurt & Cheese Group: 2-3 Servings

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group: 2-3 Servings

Vegetable Group: 3-5 Servings

Fruit Group: 2-4 Servings

Bread, Cereal, Rice & Pasta Group: 6-11 Servings

How Much Is Enough

Estimating Daily Calorie Needs:

Everything you eat or drink can either positively or negatively affect your nutritional success. Both the type and amount of food you consume each day is important. Unfortunately, most Americans today over eat or under eat and fail to provide the body with adequate nourishment. "Calories do count" and an awareness of daily caloric intake compared to daily caloric expenditure is the answer to weight management. Use the formula below to estimate your daily calorie needs.

Even if weight loss is one of your goals, avoid lowering your calorie intake too far. Creating a calorie deficit greater than 500-700 calories on a daily basis causes the body to slow down its metabolic rate (burn fewer calories), and makes it difficult to maintain lean body mass (muscle). Keeping calories slightly below the amount needed for maintenance, will help ensure that metabolism and energy levels remain high.

Beware of fad diets that promise quick results or rapid weight loss. Despite their creative marketing, these simply don't work because of inadequate nutrition and a failure to change exercise and eating habits for life. In fact, less than 5% of "dieters" are able to keep the weight off long term.

Estimated Energy Requirements for Each Age/Gender Group at Three Levels of Physical Activity.

(These levels are based on Estimated Energy Requirements (EER)¹ from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002. See the notes for additional information.)

Gender	Age	SEDENTARY	MODERATELY ACTIVE	ACTIVE
		Activity Level²
Child	2–3	1,000	1,000–1,400³	1,000–1,400
Female	4-8 9-13 14-18 19-30 31-50 51+	1,200 1,600 1,800 2,000 1,800 1,600	1,400–1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,800	1,000–1,800 1,800-2,200 2,400 2,400 2,200 2,000-2,200
Male	4-8 9-13 14-18 19-30 31-50 51+	1,400 1,800 2,200 2,400 2,200 2,000	1,400–1,600 1,800-2,000 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400	1,600–2,000 2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800

Notes:

¹EERs are the Estimated Energy Requirements from the IOM Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. "Reference size," as determined by IOM, is based on median height and weight for ages up to age 18, and median height and a weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.

²SEDENTARY means a lifestyle that includes only the light physical activity associated with typical day-to-day life.

MODERATELY ACTIVE means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

ACTIVE means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

³The calorie ranges shown are to accommodate needs of different ages within the group. For children and adolescents, more calories are needed at higher ages. For adults, fewer calories are needed at higher ages.

Consult with your physician or health-care provider before starting any new exercise, nutrition, or supplementation program, particularly if you use prescription or over-the-counter medicines, or if you are being treated for any medical condition.