Fight fat. The guidelines for fat intake have become more complex. Instead of a blanket recommendation to limit total fat intake to no more than 30 percent of calories, the 2005 guidelines recommend fat intake of 20 to 35 percent of calories, with an emphasis on healthier sources of fat such as fish, nuts and vegetable oils. Saturated and trans fats continue to be limited as much as possible to reduce risk of heart disease.

Get ready to sweat. The new guidelines recommend at least 60 minutes of moderate-intensity exercise most days of the week to lose weight, and 60 to 90 minutes of exercise to maintain a healthy weight. (Strange as it may seem, 60 to 90 minutes is needed to maintain weight loss, as backed up by numerous studies.) Since as a nation we continue to gain weight, this stronger message is considered necessary to stem the tide of health problems associated with obesity, such as diabetes, heart disease and some types of cancer.

The food pyramid, the visual guide to the dietary guidelines, will be revised, or potentially completely revamped, to reflect these latest nutrition and activity guidelines. Expect to see the new visual sometime this spring!

More tips for following the new dietary guidelines:

• Fill half your plate with veggies at both lunch and dinner, include fruit with breakfast and include fruit and veggies as part of your daily snacks.
• Look for the word "whole" on every grain product you purchase. Opt for brown rice, whole wheat pasta and whole grain breads and cereals.
• Clear your fridge (and office, car, etc.) of sweetened beverages. Instead enjoy tap, bottled or mineral water, flavored waters that aren't sweetened with sugar and 100 percent fruit juice instead of sweetened "fruit" drinks.
• To decrease saturated and trans fat intake, avoid fried and crispy snack foods as much as possible. Instead, snack on nuts and seeds for healthier types of fat.
• Face it -- most of us are sedentary. That means we have to make time in our lives for purposeful exercise and activity. Try a funky new exercise class, take ballroom dancing lessons or walk or bike for 30 minutes in the evening. Make it fun, and make it a daily habit.