Eat more fruits and vegetables, and get outside and exercise more.

Your mother's mantra of long ago has been strongly endorsed by the federal government in its new Dietary Guidelines for Americans 2005, a science-based list of recommendations issued every five years to help consumers make better choices when it comes to health and nutrition.

Considered the "gold standard" of nutrition advice, the most recent Guidelines emphasizes reducing calories by eating more low-fat and non-fat foods, as well as more high-fiber foods, fruits and vegetables. It also spells out the amount of exercise time needed for controlling weight, losing weight and staying healthy.

Written by a panel of leading nutrition experts and researchers, the Guidelines reiterates some of the same suggestions from the past, while adding specifics on how to achieve weight control, better dietary habits and balanced nutrition to help prevent chronic diseases such as heart disease, diabetes and some cancers, and avoid the growing problems of obesity and physical inactivity.

"The Guidelines are similar to what we as physicians tell our patients," said Dr. Manisha Chandalia, assistant professor of internal medicine in the Center for Human Nutrition. "They stress a low-fat and balanced diet from various food groups, lower cholesterol and more physical activity."

The report advises Americans to eat more fruits and vegetables a day - equivalent to 2 cups of fruit and 2 cups of vegetables for a 2,000-calorie daily diet - as well at least three servings each of whole-grain foods and dairy products, while decreasing trans-fat and sodium intake. It also suggests an increase in daily exercise routines to 60 minutes to prevent weight gain and to between 60 to 90 minutes to sustain weight loss.

While the new recommendations may seem a bit daunting at first glance, physicians and nutritionists say they offer good suggestions that, with planning and careful food selection, aren't difficult to accomplish.

"Will people follow it? That's the major question," Dr. Chandalia said. "People don't stick to fad diets for the long term. This stresses selecting from all food groups in correct quantities, so it's more likely to be followed over a longer period of time."

Educating the young regarding making proper nutritional decisions is paramount, says Dr. Abhimanyu Garg, professor of internal medicine in the Center for Human Nutrition. "If we can implicate these habits in children, it could go a long way," he said. "By the time we're grown, we have our own particular likes and dislikes. If you haven't eaten broccoli by the time you're 45, you probably won't."

"But if we start teaching nutrition at a younger age and introducing more fruits, vegetables and whole grains at an earlier age, then maybe we can make a life-long impression."

One of the primary objectives of the Guidelines, a joint project of the Departments of Health and Human Services and Agriculture, is to serve as the basis of federal food programs and nutrition education programs around the country.

"The average American on the street may not care about the new Guidelines," said Dr. Jo Ann Carson, professor of clinical nutrition in the Center for Human Nutrition. "But, I think healthcare professionals will pay attention. The Guidelines act as an underlying guidance system for people who broadcast nutritional messages to the public."

Highlights of the new Guidelines include:

To reduce the risk of chronic disease, participate in at least 30 minutes of moderately intense physical activity most days of the week.

To prevent weight gain, participate in 60 minutes of moderate- to vigorous-intensity physical activity most days of the week.

To sustain weight loss, participate in 60 to 90 minutes of daily moderate-intensity physical activity.

Eat between 2 to 6 cups of fruits and vegetables, depending on daily calorie intake. For a 2,000-calorie diet, 2 cups of fruit and 2 cups of vegetables per day are recommended.

Select vegetables from all five subgroups - dark green, orange, legumes, starchy and others.

Eat three or more servings daily of whole-grain products, such as whole-wheat breads, oatmeal, some cereals, popcorn, brown rice and barley, corn tortillas and whole-grain crackers.

Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

Consume less than 10 percent of calories from saturated fat and less than 300 milligrams of cholesterol.

Keep transfat consumption as low as possible.

Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyun-saturated and monounsaturated fat such as fish, nuts and vegetable oils.

Choose lean, low-fat or fat-free meats, poultry, dry beans, and milk and milk products.

Consume less than 2,300 milligrams of sodium (approximately one teaspoon of salt) daily.

Drink alcoholic beverages in moderation - defined as up to one drink per day for women and up to two drinks per day for men.

According to Dr. Scott Grundy, director of the Center for Human Nutrition, the Guidelines are adjusted every five years in an effort to counter Americans' adverse eating trends. "As obesity has come to the fore, the quality of the diet must be modified to make certain that it meets all of the nutritional requirements with fewer calories," he said.