The Dietary Guidelines for Americans(link is external) encourages you to choose a variety of nutrient-dense foods and beverages to help achieve recommended nutrient intakes. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean proteins can help you get the nutrients you need without excess calories.You can avoid excess calories by limiting your consumption of foods high in added sugars and solid fats, and alcoholic beverages; these provide calories but are poor sources of essential nutrients. See USDA's MyPlate(link is external) to learn more about choosing nutrient-dense foods.
Finally, because calorie intake must be balanced with physical activity to control weight, stay active. If you are thinking about being more active, the WIN's Climb These Steps to a Healthier You!(link is external) offers four steps to help you make healthy habits a part of your daily routine.