Recommended Nutrient Intake (RNO and Recommended Dietary Allowances (RDA) are guidelines established by the governments of Canada and the United States, respectively, through extensive research by the scientific community and health professionals. The recommended amounts of food in these guides will satisfy the eating requirements for 97.5% of the population for maintaining optimal health, free from disease. The Canada Food Guide and/or the Food Pyramid are practical tools which have translated these nutritional requirements into food groups.

The cornerstones of these guidelines which will provide for optimal nutrient and energy intakes include:

* eating a variety of foods from all four food groups: Breads and Cereals, Fruit and Vegetables ,Milk and Milk Products, Meat, Fish, Poultry and Alternatives.

*meeting your energy requirements for an active lifestyle. * limiting fat intake. * eating regularly and consistently. *drinking adequate amounts of water.