basic guidelines for healthy eating
All foods can fit into a healthy diet! Studies show
that an eating pattern that includes a variety of
nutrient-dense foods with limited added sugars,
saturated fat, and sodium helps to promote health
and prevent disease.
Use this handout as a guide when deciding what to eat
and drink. Choose whole or minimally processed forms
of the foods listed most of the time. Modify as needed
to allow for taste and cultural preferences, various eating
approaches, and the occasional sweet treat!
Fruits & Veggies
Provide a variety of nutrients
and antioxidant plant compounds
Nuts & Seeds
Compact sources of nutrients including
protein, fiber, and unsaturated fats
Lean Meat, Poultry, Eggs
& Meat Alternatives
Contain protein, essential
B vitamins, and minerals
Whole Grains
Contain more nutrients and
fiber than refined grains
Seafood
Provides anti-inflammatory
omega-3s in varying amounts
Liquid Oils
Provide mostly unsaturated
fats that support heart health,
especially if replacing solid fats
Water
Carries nutrients to cells
and hydrates the body
Beans, Peas & Lentils
Budget-friendly options that
deliver plant protein plus
vitamins, minerals, and fiber
Dairy & Fortified
Soy Alternatives
In addition to calcium, fermented
options, such as yogurt and kefir,
have bacteria that support gut health
feel your best
basic guidelines for healthy eating
Basic Guideline What’s a Serving?
Fruits & Veggies
5 or more servings per day
(aim for a mix of colors)
• 1 cup raw, cooked, canned or frozen
• 1 large piece or 2 small pieces fresh fruit
• 2 cups leafy greens
• ½ cup dried fruit
• 1 cup 100% juice
Whole Grains
3 or more servings per day
(make half your grains whole
grains)
• 1 slice of bread
• 1 cup ready-to-eat cereal
• ½ cup cooked whole grains, pasta or cereal
Dairy & Fortified
Soy Alternatives
3 servings per day
• 1 cup milk or fortified soy beverage
• 1 cup yogurt, fortified soy yogurt or kefir
• 1 ½ oz. of cheese
Nuts & Seeds
About a handful each day
• ¼ cup nuts or seeds
• 2 Tbsp nut butter
Seafood
2 or more servings per week
• 4 oz. cooked seafood; includes fresh,
frozen, and canned
Beans, Peas & Lentils
3 or more servings per week • ½ cup cooked
Lean Meat, Poultry,
Eggs & Meat
Alternatives
5 servings per day, ideally
divided between two or more
meals (limit or avoid red and
processed meats)
• 1 oz. cooked lean beef, pork, chicken or turkey
• 1 oz. tempeh
• ¼ cup tofu (about 2 oz.)
• 1 egg
Liquid Oils
Use in place of solid fats
• Includes olive, canola, safflower, sunflower,
avocado, soybean, grapeseed
Water
• Needs vary based on age,
gender, activity level, and c
limate. Most healthy adults c
an use thirst as a guide.
• Choose unsweetened options such as still or
sparkling water, fruit, veggie or herb infused
water, tea, and coffee
These guidelines are intended for adults and are based on the 2020-2025 Dietary Guidelines for Americans and the Mediterranean Diet.
If you have a specific dietary need or a medical condition, check with your doctor to see if these guidelines are suitable for you.
feel your best
