Fruits and vegetables: At least five ½ cup servings

Calcium: 1,000mg or 1,200mg if over 50

Fibre: 21g to 38g

Protein: 0.8g to 1.5g of high-quality protein per kilogram (2.2lb) of body weight

Saturated fat: No more than 16g Trans fats: No more than 2g Sugar: Keep calories from added sugars under 100 (24g or 6 teaspoons) for women and under 150 (36g or 9 teaspoons) for men

Sodium: No more than 1,500 to 2,300 mg (one teaspoon of salt)