Americans need to watch what they eat and get more exercise, federal officials say. The government released new dietary guidelines this week aimed at helping people do just that.

"Nearly two-thirds of Americans are overweight or obese, and more than 50% of us do not get the recommended amount of physical activity," said Health and Human Services (HHS) Secretary Tommy Thompson in announcing the new guidelines. "The dietary guidelines give Americans the information they need to make the right choices each and every day."

Crafted by HHS and the US Department of Agriculture (USDA), the Dietary Guidelines for Americans 2005 offer dozens of pointers for living healthier. Among the key recommendations:

• Eat more fruits, vegetables, and whole grains
• Limit salt, sugar, cholesterol, and saturated and trans fats
• Choose lean meats, poultry, or fish
• Drink only a moderate amount of alcohol if you drink it at all
• Get at least 30 minutes of exercise most days of the week to lower the risk of chronic disease
• Get around 60 minutes of exercise most days if trying to prevent weight gain
• Get 60-90 minutes of exercise every day if trying to maintain weight loss

The new guidelines will be followed in all federal nutrition programs like food stamps, school lunch programs, and the Women, Infants, and Children (WIC) program, and will serve as the basis for a redesigned Food Guide Pyramid.

The American Cancer Society, the American Heart Association, and the American Diabetes Association issued a joint statement praising the new focus on healthier eating and physical activity. The three groups have a campaign called Everyday Choices for a Healthier Life that promotes the same goals.

"We are encouraged by this new information from the federal government, as the new guidelines are consistent with the recommendations of our own organizations to help Americans lower their risk of cancer, diabetes, heart disease, and stroke through better diets, more physically active lifestyles, and improved weight management," they said.

ACS guidelines advise eating at least 5 servings of fruits and vegetables each day, choosing whole grains over refined ones, and limiting red meat in favor of other protein sources like poultry, fish, and beans. They also recommend getting at least 30 minutes of exercise or more on most days.

Like ACS recommendations, the new federal dietary guidelines also emphasize balancing calorie intake with calorie output -- that is, not eating more calories than you burn through everyday activities and exercise. The ultimate goal is staying at a healthy weight, since excess weight can raise the risk of cancer, diabetes, and other chronic illnesses.

"We have a real problem [with weight] in this country, and we have to do a better job controlling our individual weight," Thompson said. "Every American is looking for [the National Institutes of Health] to come up with that pill. It's not going to happen. It always comes back to eat your fruits and vegetables, watch your calorie intake, and get exercise."

Making the right food and exercise choices is important, said Colleen Doyle, MS, RD, director of nutrition and physical activity for ACS. But creating environments that encourage those healthy choices is equally important.

"The evidence is very clear that individual responsibility isn't enough," Doyle said. "You can tell people to eat more fruits and vegetables, but if they're too expensive, if they're not available, or if the only ones in the store are rotting, you're not going to eat them."

For this reason, the ACS in 2001 issued a Recommendation for Community Action along with its nutrition and exercise guidelines. It calls on communities to make better food choices available in schools, workplaces, and neighborhoods -- by offering healthier snacks in vending machines, for instance. And it urges communities to provide safe ways for people to get exercise -- such as sidewalks and parks.