The recently released 2005 update of the federal dietary guidelines has the most specific directions federal officials have ever issued on what to eat and how much to exercise. For the past 25 years, these guidelines have been the scientific basis for nutrition and physical-activity recommendations for schools and nutrition programs. This year, the guidelines made headlines across the country because they call for big increases in the amounts of fruits and vegetables we eat and for at least 60 minutes of moderate exercise most days to avoid weight gain. Here's more information about the new guidelines and how to follow them.

Plan for produce. Spend more of your time at the grocery store in the produce section, because the new guidelines almost double the current recommendation of five servings of fruit and veggies per day to nine total servings. Instead of "servings," which can be a little hazy, the new guidelines recommend consuming 4.5 cups of produce per day.

Go for grains. All grains are no longer lumped into the same category. Instead, the emphasis is on whole grains ‑- those bread, cereal, cracker, rice and other grain products that are less processed and contain more of their natural nutrients. A minimum of three servings of whole grains per day is recommended.

Skip the sugar. Sugar has been elevated to the role of major bad guy, with the guidelines suggesting we limit our intake of sweets, sweetened beverages and other sources of added sugar.