No dietary restrictions

This page addresses the food needs for people without a chronic disease who want to eat healthy.

The United States Department of Agriculture (USDA) and the Academy of Nutrition and Dietetics recommend a balanced diet that includes vegetables, fruits, whole grainslean proteins, low fat dairy, reduced salt levels, and plenty of water.

The USDA daily recommendations are:

  • 3-5 servings of fresh or frozen vegetables
  • 1-2 servings of fresh or frozen (not in syrup) fruits
  • About 8 ounces (~56 grams) of lean protein for the average man* OR
    • 6 to 7 ounces (~46 grams) of lean protein for average woman*
  • 1 cup of low fat dairy (milk, yogurt, cheese)
  • Eight 8-ounce glasses of water a day (a total of 64 ounces)
  • 30 minutes of some sort of physical activity every day

This may seem like a lot to track but a good way to know if you are getting the right amount of these foods is by looking at your plate.

Your plate should consist of:

*Average male: 5’10” a healthy weight range is between 129 and 174 pounds. A weight of 155 pounds (BMI 22.2) was used for all protein recommendations.

*Average female: 5’4” a healthy weight range is between 108 and 145 pounds. A weight of 130 pounds (BMI 22.3) was used for all protein recommendations.