A healthy eating pattern includes:

  • A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
  • Fruits, especially whole fruits
  • Grains, at least half of which are whole grains
  • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
  • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
  • Oils

 

A healthy eating pattern limits:

  • Saturated fats
    • Consume less than 10% of calories per day from saturated fats
  • Trans fats
  • Added sugars
    • Consume less than 10% of calories per day from added sugars
  • Sodium
    • Consume less than 2,300 milligrams (mg) per day of sodium
  • If alcohol is consumed, it should be consumed in moderation – up to 1 drink per day for women and up to 2 drinks per day for men