Sound nutrition involves wise choices and moderation in calorie consumption - about 1,800 calories per day for the average adult.

1. The majority of food intake should be grains, fruits, and vegetables that provide carbohydrates (source of calories) and micronutrients such as vitamins and minerals.

2. Meat, fish, dairy, legumes, and nuts provide proteins.

3. Some fats are necessary, though saturated (mostly animal) fats and trans fats should be avoided.

4. Empty calories from refined carbohydrates should be minimized - excess calories lead to over-nutrition.