What is a "Healthy Diet"?



  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;

  • Includes lean meats, poultry, fish, beans, eggs, and nuts; and

  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

What Should I Eat?

  • Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

  • Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

  • Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.

  • Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.