Gold Standard: The Dietary Guidelines for Americans 2005

Recommended for adults: 

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  Eat two cups of fruit and 2-1/2 cups of vegetables per day for a person with a 2000-calorie intake, with higher or lower amounts depending on calorie level.  Eating whole fruits (fresh, frozen, canned, dried) rather than fruit juice for the majority of the total amount is suggested to ensure adequate fiber intake.
  
  
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  Choose a variety of fruits and vegetables each day.  Select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week. 
  
  
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  Make half your grains whole grains, with the rest of the recommended grains coming from enriched or whole-grain products. Whole grains contain the entire grain kernel- the bran, the germ and the endosperm.  Examples include whole wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice, whole rye, whole-grain barley, wild rice, buckwheat, triticale, millet, quinoa, sorghum

This will help you Achieve a Healthy Weight.  Whether your weight is "healthy" depends on how much of your weight is fat, where in your body the fat is located, and whether you have weight-related medical problems, such as blood pressure, or a family history of such problems. See if your weight is within the range suggested in the table for persons of your age and height (attached).  If not, set reasonable weight goals and try for long-term success through better habits of eating and exercise.

The Dietary Guidelines are for the general public over 2 years of age.  The Guidelines describe a healthy diet, not a diet for people with health conditions that require a special diet.  If you have any chronic health conditions talk to your doctor before making any changes in your diet.