Know what to say yes to, what to moderate, and what to go easy on. Say yes to 5 or more servings of fruits and vegetables a day to get vitamins, minerals, dietary fiber, and anticancer substances. Dietary Fiber Dietary fiber comes from plant foods only. Animal foods have no fiber. Aim to get between 20 and 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 1000-1500 milligrams of calcium a day for adults. Calcium-fortified juices, cereals, breads, etc. Use Sugar, Salt, Sodium, and Alcohol in Moderation Sugar - Many foods that contain large amounts supply calories, are limited in nutrients, and can contribute to tooth decay. The recommended amount of sodium is 2400-3000 milligrams per day.