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The Easy Way to Eat Healthy

A healthy eating pattern is about smart choices.  The ľ¹ÏÖ±²¥ 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
• Oils – polyunsaturated 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.

• 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 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.

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The Easy Way to Eat Healthy (PDF)