The panel emphasized the importance of eating an array of fruits and vegetables—from dark, green leafy vegetables to citrus fruits—in order to get all the vitamins, minerals, fiber and health-promoting antioxidants they have to offer. It also pointed out that eating fruits and vegetables in place of higher-calorie foods might help control weight.

Eat Fish Twice a Week

The panel recommended eating fish rich in heart-healthy omega 3 fatty acids, such as salmon and trout, twice a week. However, women who are pregnant or nursing and children are advised to avoid eating fish with a high mercury content.

Drink Your Milk

The federal advisers highlighted the key role calcium-rich low-fat and non-fat milk and milk products like yogurt play in keeping bones healthy. They said Americans should consume three cups each day.

A recent study found that drinking at least three eight-ounce glasses of milk helped people lose more weight than dieters who drank little or no milk.

Other Key Findings

The panel also advised that alcoholic beverages should be consumed in moderation and emphasized the importance of food safety.

A primary takeaway was to consume a veriety of foods within and among the basic food groups, while staying within energy needs.

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