The Dietary Guidelines describe a healthy diet as one that
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
- Includes lean meats, poultry, fish, beans, eggs, and nuts; and
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Following the 2005 Dietary Guidelines until the 2010 are published, below are some recommendations to keep in mind.
Choose a variety of fruits and vegetables each day. 2 cups of fruits and 2.5 cups of vegetables are recommended for a 2,000 calorie diet.
Consume 6 or more ounce-equivalents of grains, half of which should be whole grains.
Consume 3 cups of fat-free or low-fat milk per day.
Limit sodium intake to less than 2,300 mg, or about 1 teaspoon.
Keep Total Fat intake to 20-35% of calories, coming from unsaturated sources such as fish, nuts, and vegetable oil.
Carbohydrates should come from fiber-rich fruits, vegetables, and whole grains.
Links to special topics:
Food Allergies and Related Health Issues (Celiac’s, Intolerances)
What is a Healthy Diet?
MyPlate-track and analyze your intake of foods
Recipies and Tips for Healthy and Thrifty Meals (.pdf) from Penn State in cooperation with the USDA
Nutrition and Health Issues-information and resources on a variety of health topics and how diet plays a role