From the Guidelines
A healthy diet consists of vegetables, fruits, whole grains, lean proteins, and healthy fats, with limited intake of saturated and trans fats, added sugars, and sodium, as recommended by the 2015-2020 Dietary Guidelines for Americans 1. To achieve this, focus on consuming:
- A variety of vegetables, including dark green, red, orange, legumes, and starchy vegetables
- Fruits of all types
- Grains, with at least half being whole grains
- Lean proteins, such as lean meat and poultry, seafood, eggs, and legumes
- Fat-free or low-fat dairy products
- Healthy oils, such as those found in olive oil, avocados, and fatty fish It is also important to limit:
- Saturated fats to less than 10% of daily calories
- Added sugars to less than 10% of daily calories
- Sodium intake to less than 2,300 mg per day
- Alcohol consumption to one drink per day for women and two drinks per day for men of legal drinking age, if consuming alcohol at all 1. By following these guidelines, individuals can support their overall health and well-being, while also reducing the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer.
From the Research
Definition of a Healthy Diet
A healthy diet is continually shifting to reflect the evolving understanding of the roles that different foods, essential nutrients, and other food components play in health and disease 2.
Key Components of a Healthy Diet
- Greater consumption of health-promoting foods, such as:
- Plant-based foods
- Fresh fruits and vegetables
- Whole grains
- Legumes
- Seeds
- Nuts
- Limited intake of unhealthier options, such as:
- Animal-based foods, particularly fatty and processed meats
Regional Diets and Dietary Patterns
Certain regional diets, such as the Mediterranean diet, or constructed dietary patterns, like the Dietary Approaches to Stop Hypertension (DASH) or Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets, have been shown to promote health and prevent disease 2.
Disease Prevention
Evidence from epidemiological studies and clinical trials indicates that these types of dietary patterns reduce risks of non-communicable diseases (NCDs), including: