What is a healthy diet?

The basis of a healthy diet is eating a wide variety of foods. Every day, you should try to eat:*

• 6 to 11 servings of bread, cereal, rice, or pasta. One serving equals one slice of bread, about 1 cup of ready-to-eat cereal, or 1/2 cup cooked cereal, rice, or pasta.
• 3 to 5 servings of vegetables. One serving equals 1 cup of raw leafy vegetables, or 1/2 cup of other vegetables, cooked or raw.
• 2 to 4 servings of fruit. One serving equals one medium apple, banana, or orange; 1/2 cup of chopped, cooked, or canned fruit; or 3/4 cup of fruit juice.
• 2 to 3 servings of milk, yogurt, or cheese. One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese (such as Cheddar), or 2 ounces of processed cheese (such as American). Choose low-fat or fat-free products most often.
• 2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts. One serving equals 2 to 3 ounces of cooked lean meat, poultry without skin, or fish. You should eat no more than 5 to 7 ounces per day. One half cup of cooked dry beans, one egg, or 1/2 cup of tofu counts as 1 ounce of meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of lean meat.

The larger number of servings is for active men. Eat a smaller number of servings if you are a woman, inactive, or trying to lose weight.

* Servings and serving sizes are from the U.S. Department of Agriculture/Department of Health and Human Services Food Guide Pyramid

You can not always measure your food. Here are some ways to help you estimate serving sizes.

1/2 cup of rice or pasta = size of ice cream scoop

1 cup of salad greens = size of a baseball

1/2 cup of chopped fruit or vegetables = size of a lightbulb

1 1/2 ounces of cheese = size of four dice

3 ounces of meat or fish = size of a deck of cards or cassette tape

2 tablespoons peanut butter = size of a ping pong ball

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Tips for healthy eating

• Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you think and learn.

• Choose whole grains more often. Try whole wheat breads and pastas, oatmeal, brown rice, or bulgur.

• Select a mix of colorful vegetables each day. Different colored vegetables provide different nutrients. Choose dark, leafy greens such as kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.

• Choose fresh or canned fruit more often than fruit juice . Fruit juice has little or no fiber.

• Use fats and oils sparingly. Olive, canola, and peanut oils, avocados, nuts and nut butters, olives, and fish provide heart-healthy fat as well as vitamins and minerals.

• Eat sweets sparingly. Limit foods and beverages that are high in added sugars.

• Eat three meals every day instead of skipping meals or eating a snack instead of a meal.

• Have low-fat, low-sugar snacks on hand at home, at work, or on the go, to combat hunger and prevent overeating.

Quick breakfast ideas

• low-fat yogurt sprinkled with low-fat granola
• oatmeal with low-fat or fat-free milk, or soy-based beverage
• whole wheat toast with thin spread of peanut butter
• fruit smoothie made with frozen fruit, low-fat yogurt, and juice
• low-sugar cereal with soy-based beverage

Easy snack ideas

• low-fat or fat-free yogurt
• rice cakes
• fresh or canned fruits
• sliced vegetables or baby carrots
• dried fruit and nut mix (no more than a small handful)
• air-popped popcorn sprinkled with garlic powder or other spices
• low-sugar cereal