A diet panel recommended that Americans take off the excess pounds by eating a wider variety of healthy foods and exercising more. On the menu are fish and fiber, and off the menu are fatty red meats and refined grains like white bread.

The Dietary Guidelines Advisory Committee recommended having two servings a week of fish like salmon or tuna. Fish contain heart-healthy omega-3 fatty acids. The committee suggested adding fiber to the diet by eating more whole-grain foods, fruits and vegetables. Adults should limit their salt intake to less than 2,300 milligrams a day, or about 1 teaspoon. Salt intake is linked to high blood pressure.

The advisers said that adults should exercise moderately or vigorously for 30-60 minutes on most days. They also said people should watch less TV.

The advisers were actually instructed by the Agriculture Department to shift the focus from healthy diet to losing weight.

Obesity is becoming a serious health problem in the United States. Two-thirds of adults are overweight and childhood obesity is growing at an alarming rate. Each year, more than 400,000 people die from poor diet and lack of physical activity. At that rate, they may soon overtake smoking as the top cause of preventable death.

The panel’s recommendation is from draft guidelines that will be used by the Agriculture Department to update the famous Food Guide Pyramid. The panel will meet again in August to finalize their findings. Once approved by the government, the recommendations will be issued in 2005.