What is a healthy diet? Recommended Serving Infographic
What is a healthy diet and how much should you eat? A healthy eating pattern is about smart choices. The American Heart Association suggests these daily amounts.*
The Easy Way to Eat Healthy
A healthy eating pattern is about smart choices. The American Heart Association suggests these daily amounts.*
- Vegetables – canned, dried, fresh & frozen; 5 servings or 2.5 cups
- Fruits – canned, dried, fresh & frozen; 4 servings or 2 cups
- Whole grains – barley, brown rice, millet, oatmeal, popcorn and whole wheat bread, crackers & pasta; 3-6 servings or 3-6 ounces
- Dairy – low fat (1%) and fat-free; 3 servings or 3 cups
- Proteins - eggs, non-fried fish, lean meat, legumes, nuts, skinless poultry & seeds; 1-2 servings or 5.5 ounces
- Oils – polyunsaturated and monounsaturated canola, olive, peanut, safflower & sesame oil; 3 Tbsp
Food should give you energy– not weigh you down!
With a few simple changes, you can make eating healthy your easiest habit.
- Limit – sugary 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 away from home
*Servings are based on AHA’s Healthy US-Style Eating Pattern for 2,000 calories/day. Your calories needs may be different. Servings equivalent may depend on form of food. More info on serving sizes is at heart.org/servings.
Learn more at heart.org/healthyforgood
Last reviewed 5/2018
Recommended Dietary Pattern to Achieve Adherence to the American Heart Association/American College of Cardiology (AHA/ACC) Guidelines, 2016 http://circ.ahajournals.org/content/134/22/e505, Table 2
Copyright © 2018 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood