How many times have you heard something like this:

“According to the U.S. government recommendations, your diet should include …” or “According to the Dietary Guidelines for Americans, losing more than 2 pounds a week may lead to …”

Many times, right? But have you ever actually read the Dietary Guidelines for Americans? Here is a quick-and-dirty summary:

Aim to maintain a healthy weight. As we age, the body needs fewer calories, but it is easier to gain weight because your metabolism slows down. Excess weigh at any age is often associated with a number of unpleasant medical conditions.

Try to be physically active each day. You can’t separate eating (calories in) from activities (calories out).

Eat a variety of whole grains daily. People who eat at least three servings of whole grains daily are at a lower risk for heart disease and diabetes. Eat a variety of fruits and vegetables daily, the more variety the better.

Choose a diet that is low in saturated fat, but not necessarily in total fat. Studies show that fats found in olive, canola and fish oils are beneficial to our health. Completely avoid products that contain trans fat.

Choose foods and beverages that minimize your sugar intake. Lately, more of our calories are coming from sugar, especially in soft drinks. These provide no nutrition, just calories. Think of them as “belly fat.”

Buy and prepare foods with less salt. Reducing sodium, along with eating more fruits and vegetables, is a good way to control blood pressure. Losing weight is another.

Drink alcoholic beverages in moderation. “Moderation” means up to one drink a day for a woman, two for a man. Alcohol may raise levels of beneficial HDL cholesterol, which carries LDL, or “bad” cholesterol, out of the body.

It also inhibits the formation of blood clots that can cause heart attack and stroke. Red wine may have extra benefits. Its dark-red pigments are rich in antioxidants that prevent the oxidation of LDL, making it less likely to stick to artery walls.