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How much of what?
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There is not one eating plan for all to follow. The types and amount of food depend on a person’s age, gender, weight, level of physical activity and medical condition. The point is to choose wisely from each food group ― maximize consumption of fruits, vegetables and whole grains while minimizing fatty meats, dairy products and unhealthy fats. It is also important to balance the intake of calories with the calories the body uses daily. Healthy eating should be combined with moderate exercise ― 30 minutes a day at least five days a week.
Below is an example of a healthy eating plan based on roughly 2,000 calories a day. It shows the recommended number of daily servings for each food, examples of serving sizes and correlating health benefits. Although not listed, two servings of fat, such as a teaspoon of vegetable oil, are allowed each day. Just remember that your particular plan will change according to personal taste, lifestyle and health care needs. |
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Whole grains
6 servings
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Vegetables
2 1/2 cups
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Fruit
2 cups
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Sample serving
1 slice whole wheat bread
1/2 cup brown rice
1 cup dry cereal
1/2 cup cooked oatmeal |
Sample 1 cup equivalent
1 cup collard greens
1 cup vegetable juice
1 ear of corn
2 cups lettuce
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Sample 1 cup equivalent
1 large banana
1 large orange
1/2 cup raisins
1 small wedge
watermelon |
Nutrients
Fiber,
vitamins,
minerals |
Nutrients
Fiber, vitamins,
minerals,
phytochemicals* |
Nutrients
Fiber, vitamins,
minerals,
phytochemicals* |
Health benefits
Lowers bad cholesterol, helps prevent constipation |
Health benefits
Reduces risk of heart disease and stroke, controls high blood pressure, may prevent some cancers, guards against cataracts and macular degeneration, may help avoid diverticulitis — buildup of bacteria in pouches in the colon |
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*Naturally occurring health-protecting substances in fruits and vegetables
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Dairy
Products
2 servings
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Lean meats, poultry, fish
6 ounces or less
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Legumes, nuts,
seeds
4 servings a week
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Sample serving
1 cup non- or low-fat milk
1 cup non- or low-fat yogurt
1 1/2 ounces cheese |
Sample serving
1 to 6 oz. skinless chicken
1 to 6 oz. sirloin steak
1 to 6 oz. salmon
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Sample serving
1/3 cup nuts
1/2 cup black-eyed peas
2 tablespoons peanut butter or seeds
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Nutrients
Calcium, protein |
Nutrients
Protein |
Nutrients
Protein, fiber |
Health benefits
Builds strong bones
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Health benefits
Builds strong bones
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Health benefits
Builds strong bones, reduces risk of heart disease
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