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Calories are fuel you need to work and play. Remember, calories are all about balance; if you choose a dish higher in calories for one meal, make sure to choose a dish lower in calories for the next. A daily 2,000 calorie diet is used as the basis for general nutrition advice; however, individual calorie needs may vary.Close
Try to replace foods high in saturated fats (e.g., butter, fatty meats, whole milk, and regular cheese) with foods containing monounsaturated and polyunsaturated fats (e.g., vegetable oils, nuts, avocados, and seafood). The Dietary Guidelines for Americans, 2010 recommends consuming less than 10 percent of calories from saturated fat.Close
Try to select dishes that have less than 600 mg per serving. The Dietary Guidelines for Americans, 2010 recommends reducing daily sodium intake to less than 2,300 milligrams (mg). If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.Close