What is a healthy diet? Recommended Serving Infographic

The Easy Way to Eat Healthy

A healthy eating pattern is about smart choices.  The ÃÛÑ¿´«Ã½ suggests these daily amounts. *

  • Vegetables – canned, dried, fresh & frozen; 2 ½ cup equivalent
  • Fruits – canned, dried, fresh & frozen; 2 cup equivalent
  • Whole grains – barley, brown rice, millet, oatmeal, popcorn and whole wheat bread, crackers & pasta; 6 ounce equivalent
  • Dairy – low fat (1%) and fat-free; 3 cup equivalent
  • Proteins - eggs, fish, lean meat, legumes, nuts, poultry & seeds; 5 ½ ounce equivalent
  • Oilspolyunsaturated and monounsaturated canola, olive, peanut, safflower & sesame oil; 29 grams (2 â…“ TBSP)

Food should give you energy– not weigh you down! With a few simple changes, you can make eating healthy your easiest habit.

  • Limitsugary drinks, sweets, fatty meats and salty or highly processed foods
  • Avoid – partially hydrogenated oils, tropical oils and excessive calories
  • Replace – highly processed foods with homemade or less-processed options
  • Enjoy – a variety of nutritious foods from all the food groups, especially fruits & veggies
  • Keep – healthy habits even when you eat from home

*Servings are based on the 2020-2025 Dietary Guidelines for Americans for 2,000 calories/day. Your calorie needs may be different. Servings equivalent may depend on form of food. For more information on serving sizes, visit heart.org/servings.

The easy way to eat healthy

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Heart-Healthy Recipes

This super simple Balsamic Glazed Fish recipe needs just a handful of ingredients plus it's easy to prep. You'll have the fish in the oven in no time.

View Balsamic Glazed Fish recipe 

Lipton

Nationally Supported by
Lipton

Egg Nutrition Center

Nationally Supported by
Egg Nutrition Center

Eggland's Best

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Eggland's Best