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 grains, lean 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.