Walnut-crusted chicken breasts

Even though the chicken is sauteed, a serving of this walnut-crusted chicken has only 331 calories. (Susan Tusa/Detroit Free Press/MCT)

Shake the salt habit, especially in processed foods.

Eat more seafood, fruits and vegetables, and choose fat-free or low-fat dairy.

And please, get moving.

These are nuggets from the Dietary Guidelines for Americans released by the U.S. Departments of Agriculture and Health and Human Services.

The guidelines have consumer-friendly but straight-to-the-point messages, like "enjoy your food, but eat less."

"It's more on weight management and balancing calories" to manage weight, says Bethany Thayer, a registered dietitian and wellness manager at Henry Ford Health System and national spokeswoman for the American Dietetic Association.

The guidelines, released every five years, offer nutritional help to promote health and healthy lifestyles.

So, how are you measuring up?

Are you eating your two cups of fruits and 2 1/2 cups of vegetables a day? Have you curbed your sodium intake, keeping it below 2,300 milligrams (1,500 if you're 51 or older, African American or have hypertension)?

Do you include more seafood as a lean source of protein?

With warmer weather approaching, it's a fine time to spring into action with nutrition advice on reaching the guideline goals.

The ADA's main message is "Eat Right with Color." The focus is on learning how to meet dietary needs by grouping healthy foods by color and knowing their nutritional value.

For example, green fruits such as avocados, apples, grapes and kiwis have antioxidant properties that may help promote healthy vision and reduce some cancer risks. You can find more examples from the ADA of eating the right colors at www.eatright.org.

"A rainbow of foods provides a variety of different nutrients with health benefits," Thayer says. "And it makes your plate more colorful, and it's fun and prettier to look at."

Walnut-crusted chicken breasts

Serves: 4
Preparation time: 20 minutes
Total time: 35 minutes

2 slices 100 percent whole-wheat bread, dried