Get enough nutrients within your calorie needs. Eat and drink a variety of foods that are high in nutrients. Choose from within and among all the basic food groups (vegetables and fruit, grain products, milk and alternatives, and meat and alternatives) while choosing foods that limit your intake of saturated and trans-fats, cholesterol, added sugars, salt, and alcohol.
To stay at a healthy weight, balance calories from foods and drinks with the number of calories you burn. To prevent gradual weight gain over time, make small decreases in calories from foods and drinks, and increase activity.
Clean your hands, surfaces that come into contact with food, and fruits and vegetables. Do not wash or rinse raw meat and poultry. Washing or rinsing meat and poultry makes it more likely that bacteria may spread from the meat or poultry to kitchen utensils, countertops, and ready-to-eat foods. Do not prepare fruit and vegetables on the same cutting board that you use for raw meat.
Choose lean meat and alternatives made with little or no added fat or salt. Choose meat alternatives such as beans, lentils, and tofu often. Eat at least two Food Guide servings of fish such as char, herring, mackerel, salmon, sardines, and trout each week.