Twenty-five years after the Department of Health and Human Services (HHS) and the Department of Agriculture began issuing dietary guidelines to keep us healthy and fit, nearly two-thirds of Americans have become overweight or obese. So in the 2005 edition of the guidelines--on which school lunch menus are based--the HHS Secretary toughened the message, providing specific limits on fat and salt and urging us to eat our vegetables and exercise regularly.

What to Eat and Do

FRUITS AND VEGETABLES Five servings of fruits and vegetables a day--the old standard--aren't enough anymore if you want to maintain good nutrition and prevent disease. The new goal is nine servings of about half a cup each, split between four servings of fruit per day and five of vegetables or legumes.

WHOLE GRAIN Look for whole kernels of wheat or other grains in your bread and cereals. Whole-grain goods are packed with more nutrients than bagels, white bread or cakes and muffins made from refined flours.

EXERCISE If you've been inactive, try walking briskly or gardening for at least 30 min. most days of the week. To drop pounds, according to the guidelines, you may need to hit the gym for 60 min. to 90 min.

What to Avoid

SODIUM For the first time, the government recommends a target for salt intake--no more than 1 tsp. a day--to keep blood pressure from rising.

FATS Limit your total fat to 35% or less of daily calories, and keep consumption of trans fats (found in processed foods) to a minimum.

SUGAR It's everywhere, but it's most appealing in sweet sodas. In another first, the guidelines suggest switching to low-fat milk, water or any other beverage that is low in sugar.

ALCOHOL Use common sense and moderate your intake of beer, wine and liquor. Recent studies support the benefits of red wine for the heart, but only if you drink one to two glasses a day.

By ALICE PARK www.time.com