Practice

First, read the following excerpt from the USDA's Dietary Guidelines for Americans, 2010.

Many Americans do not eat the variety and amounts of foods that will provide needed nutrients while avoiding excess calorie intake. They should increase their intake of vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, and oils. These food choices can help promote nutrient adequacy, keep calories in control, and reduce risks of chronic disesase. Consuming these foods is associated with a health benefit and/or with meeting nutrient needs. They should be emphasized to help Americans close nutrient gaps and move toward healthful eating patterns. They provide an array of nutrients, including those of public health concern: potassium, dietary fiber, calcium, and vitamin D. It is important that while increasing intake of these foods, Americans make choices that minimize intake of calories from solid fats and sugars, which provide few essential nutrients.

from Dietary Guidelines for Americans, 2010. [Washington, D.C.]: U. S. Dept. of Health and Human Services, U. S. Dept. of Agriculture, 2012. Print.