A healthy eating pattern is about making smart choices every day. The American Heart Association suggests consuming these daily amounts for vegetables, fruits, grains, dairy, proteins and oils.*

• Vegetables: canned, dried, fresh and frozen; 2½ cups
  • Examples: broccoli, bok choy, cabbage, carrots, corn, okra, tomatoes, onion and winter squash
• Fruits: canned, dried, fresh and frozen; 2 cups
  • Examples: banana, grapefruit, kumquats, papaya, pear, pineapple and watermelon
• Whole grains: at least half whole-grain choices; 6 ounces
  • Examples: barley, brown rice, oatmeal, popcorn, sorghum and whole-wheat bread
• Dairy: low fat (1%) and fat-free; 3 cups
  • Examples: cheese, milk and yogurt
• Protein: lean choices, especially from plants and seafood; 5½ ounces
  • Examples: beans, eggs, fish, legumes, nuts, poultry, seeds and tofu
• Oils: nontropical plant sources; 2 tablespoons
  • Examples: canola, corn, olive, peanut, safflower and sesame

Food should give you energy rather than weighing you down. With a few simple changes, you can make eating healthy your easiest habit.

• Limit sugary drinks, sweets, fatty meats and salty foods.
• Avoid partially hydrogenated oils, tropical oils and mindless eating.
• Replace highly processed foods that are high in saturated and trans fats, added sugar and sodium with unprocessed or minimally processed options.
• Enjoy a variety of nutritious foods from all the food groups — especially fruits and vegetables.
• Keep healthy habits even when you eat away from home.

*These recommendations are daily goals based on a 2,000-calorie/day eating pattern, which may not be appropriate for everyone. Servings equivalent may depend on form of food. For more information on serving sizes, visit heart.org/servings.