A Simple Framework for Balanced, Everyday Eating
Eating well doesn’t have to be complicated. A healthy eating pattern is built around consistent, balanced choices that support energy, overall health, and long-term wellness. Small, realistic changes over time can make healthy eating easier to maintain.
Core Food Groups to Include Daily
Vegetables
Aim to fill a large portion of your plate with vegetables whenever possible.
- Fresh, frozen, or canned (choose low-sodium options when available)
- A variety of colors and types supports overall nutrition
General goal: ~2½ cups per day
Fruits
Fruits provide fiber, vitamins, and natural sweetness.
- Fresh, frozen, canned, or dried (watch added sugars)
- Whole fruits are preferred over juice when possible
General goal: ~2 cups per day
Whole Grains
Choose grains that are less processed and higher in fiber.
- Brown rice, oats, barley, quinoa
- Whole-grain breads, cereals, and pasta
General goal: ~3–6 servings per day (portion size matters)
Protein Foods
Protein supports muscle health, immune function, and satiety.
- Lean meats and poultry
- Fish and seafood
- Eggs
- Beans, lentils, nuts, seeds, and soy foods
General goal: ~1–2 servings per day, depending on individual needs
Dairy or Dairy Alternatives
These foods can support bone health when chosen wisely.
- Low-fat or fat-free milk
- Yogurt
- Fortified dairy alternatives
General goal: ~3 servings per day
Healthy Fats and Oils
Fats are part of a healthy diet when used in moderation.
- Olive oil, canola oil, avocado oil
- Nuts and seeds
General guideline: Use small amounts daily (about 2–3 tablespoons of oils)
Foods to Limit or Minimize
Try to reduce intake of foods that add calories without much nutritional value:
- Sugary beverages and sweets
- Highly processed snack foods
- Fatty or heavily processed meats
- Foods high in sodium or added sugars
Foods to Avoid as Much as Possible
- Foods containing trans fats or partially hydrogenated oils
- Fried foods
- Ultra-processed foods with long ingredient lists
Healthier Swaps to Try
- Replace sugary drinks with water, sparkling water, or unsweetened tea
- Choose home-prepared meals more often than packaged options
- Swap refined grains for whole-grain versions when possible
Daily Habits That Support Healthy Eating
Enjoy:
- A wide range of foods from all food groups
- Plenty of fruits and vegetables
Maintain:
- Healthy routines even when eating away from home
- Consistent meal timing when possible
Remember:
Food should support your energy and well-being — not leave you feeling sluggish or deprived.
Helpful Reminder:
Healthy eating is not about perfection. It’s about patterns over time. Focus on progress, not pressure.
Sources:
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.