WASHINGTON - Move over, meat. The latest government advice on what to eat is a veggie lover's delight. Remember five a day? No longer. Adults should eat anywhere from seven to 13 servings a day of fruits and vegetables.

Those are among the recommendations of the 2005 Dietary Guidelines for Americans, which shape everything from what's served in the school lunch program to what's in the Food Guide Pyramid (a new version is expected later this year).

With two-thirds of Americans overweight, the new advice places even more emphasis on weight control, physical activity and eating healthy food that's low in calories and high in nutrients.

Here's a look at some of the changes. Servings when given are based on a 2,200-calorie diet. (Check the guidelines online to find out what calorie level is appropriate for your age and level of activity at www.cnpp.usda.gov. A 2,200-calorie daily diet, for instance, is recommended for sedentary men ages 35 to 55.)

<b>Whole grains.</b> Skip the white bread and rice and try whole-wheat pasta, brown rice, popcorn or oatmeal instead. Eat at least 3 ounces a day to reduce the risk of heart disease and type 2 diabetes and to help with weight management.Fruits. Pile four servings (2 cups) of oranges, blueberries and other fruits on your plate to reduce the risk of some cancers, heart disease and stroke. Whole fruits, rather than juices, are best for getting more fiber.Vegetables. Recommended daily servings have increased from four to six (that's 3 cups), particularly of dark green leafy vegetables like romaine lettuce and spinach; bright orange vegetables such as carrots, sweet potatoes and winter squash; and dried beans.Milk. Drink 3 cups of skim milk daily. Don't drink milk? Substitute a nonfat or low-fat alternative such as yogurt. The extra cup helps strengthen bones and adds such nutrients as calcium, magnesium, potassium and Vitamin D.

<b>Salt.</b> Limit sodium to 2,300 milligrams daily. Blacks, middle- and older-aged adults and those with high blood pressure should try to consume even less. If you're having trouble reducing salt, eat more potassium-rich foods such as sweet or white potatoes, dairy products and dried beans to lessen its damaging effects on blood pressure.<b>Trans-fatty acids.</b> Keep these artery-clogging fats as low as possible. Unfortunately, food manufacturers don't have to list them on product labels until next January, although some already do. Common sources: crackers, cookies, waffles, microwave popcorn and cake mixes, fried foods and baked goods.<b>Total grains.</b> Although the guidelines call for boosting whole grains, they reduce the total recommended grain servings for most age groups.

<b>Saturated fats.</b>Keep the damaging fats, found in whole milk, fatty meat and butter, to less than 10 percent of total calories.<b>Added sugars.</b> Cut back on food and drink with added sugars, such as sweetened beverages.<b>Alcohol.</b> Moderate consumption - one drink a day for women, two for men - may help guard against heart disease. A drink is a 12-ounce beer, 5 ounces of wine or 1.5 ounces of liquor.

<b>Exercise.</b> The new guidelines call for at least 30 minutes on most days. Some adults may need 60 to 90 minutes to prevent weight gain. Children and teens should get 60 minutes of moderate to vigorous physical activity daily. (Walking at a brisk pace, about three to four miles an hour, is considered a moderate activity. Vigorous activities include jogging, walking more than 4½ miles an hour and aerobic dancing.)

<b>Discretionary calories.</b> One of the guidelines' key concepts, these are the calories left after fulfilling nutrient needs. For most Americans, there won't be many. A sedentary man or active woman who can consume up to 2,200 calories daily has 235 calories to play with. Lest ideas of Twinkies start dancing about, consider that discretionary calories include all cheeses and even low-fat milk, which contains some fat, as well as alcoholic beverages, butter, margarine and a burger made with ground chuck rather than lean beef.<b>More total fat.</b> It's OK to get up to 35 percent of your daily calories from fat, as long as saturated fat and trans fats are kept low. Previous guidelines recommended no more than 30 percent of daily calories from fat. The new guidelines say 20 to 35 percent. Carbohydrates can provide 45 to 65 percent of daily calorie needs. Protein should be 10 to 35 percent of total calories.For more information on the 2005 Dietary Guidelines for Americans, check out the follow Web site: www.cnpp.usda.gov.