The pyramid calls for eating a variety of foods from each group to get the nutrients you need. Key Nutrition Issues Balance is the key. Know what to say yes to, what to moderate, and what to go easy on. Say yes to five or more servings of fruits and vegetables a day to get vitamins, minerals, dietary fiber and anticancer substances. Say yes to dietary fiber Dietary fiber comes from plant foods only and is the part that goes undigested and unabsorbed.
Animal foods have no fiber.
Aim to get 20 to 35 grams of dietary fiber per day. Food labels list the grams of dietary fiber per serving. It is needed to strengthen bones and teeth, to help guard against osteoporosis, and to help your heart beat, your blood clot, your muscles flex and your nerves react. Health experts recommend 800 to 1500 milligrams of calcium a day for adults. Calcium-fortified juices, cereals, breads, etc.