Nutrition 101: Back to Basics

If you're feeling sluggish and tired even after eating, you're not alone. Instead, you may not be getting sufficient amounts of nutrients you need daily.

According to the U.S. Department of Health and Human Services, the Dietary Guidelines for Americans provide science-based advice to promote health and reduce risks of major chronic diseases through diet and physical activity. Although the department is currently working on their health report for 2010, the 2005 guidelines are still in effect.

Among the highlights from those reports:

• People need at least 2,000 calories each day to be in accordance with the Nutrition Facts Panel. Recommended calorie, nutrient, vitamin and mineral intakes will differ depending on each person's age, gender and activity level. Although this might seem like a lot of calories, it is not. Additionally, people who eat nutrient-dense foods may fulfill their daily nutrition requirement without maxing out their calorie allotment.


• One of the best ways to get the nutrients you need is to consume a large number of fruits and vegetables on a daily basis. Two cups of fruit and two and a half cups of vegetables each day are recommended. In order to get these servings in, you should vary the fruits and vegetables among dark green, orange, legumes, starchy and other.


• You should also consume three or more ounce equivalents of whole grain products each day. Adults should also consume three cups of fat-free or low-fat milk or equivalent products each day.

Consuming the right foods is one step in the right direction toward a healthy, happy life.