What is a healthy diet? Recommended Serving Infographic
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)
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