Consume a variety of foods balanced by a moderate intake of each food . Balanced: do not overeat any single type of food. Comparison of kcal content with weight of food: high in kcals but weights very little, low energy dense foods usually have a lot of water content and ber, energy density and body weight. Current recommendations- promote health and avoid chronic disease: dietary reference intakes, dietary guidelines for americans, myplate, food labels. Health canada and the dogs and nutrient board of the institution of medicine. Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender ---- the food and nutrition board of the national academy of sciences . Ranges: 45-65% kcals from carbohydrates, 20-35% kcals from fat, 10-35% kcals from protein. Focuses on healthy eating patterns: focus on a healthy eating pattern across the lifespan, include: fruits, vegetables, protein, dairy, grains, oils.