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How can I get enough nutrients without consuming too many calories?

How can I get enough nutrients without consuming too many calories?

The Dietary Guidelines for Americans encourages you to choose a variety of nutrient-dense foods and beverages to help achieve recommended nutrient intakes. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods can help you get the nutrients you need without excess calories. Avoid excess calories by limiting consumption of foods high in added sugars and solid fats, and alcoholic beverages; these provide calories but are poor sources of essential nutrients. See USDA's ChooseMyPlate.gov to learn more about choosing nutrient-dense foods. And, because calorie intake must be balanced with physical activity to control weight, stay active. See the NIH Weight-Control Information Network's Tips to Help You Get Active.