The American Heart Association recommends a healthy dietary pattern that includes fruits, vegetables, whole grains, beans, legumes, fish, skinless poultry, nuts, and fat-free/low-fat dairy products, and limits sodium, saturated fat, red meat and added sugars.
This table shows the suggested number of servings from each food group based on a daily intake of 1,600 or 2,000 calories.
There is a right number of calories for you, depending on your age, physical activity level and whether you are trying to lose, gain or maintain your weight. Use our Fats and Sodium Explorer tool to get your personal daily calories.
| Food Type | 1,600 Calories | 2,000 Calories | Examples of One Serving |
|---|---|---|---|
| Grains At least half of your servings should be whole-grain. | 6 servings per day | 6-8 servings per day |
|
| Vegetables Eat a variety of colors and types | 3-4 servings per day | 4-5 servings per day |
|
| Fruits Eat a variety of colors and types | 4 servings per day | 4-5 servings per day |
|
| Fat-free or low-fat dairy Products | 2-3 servings per day | 2-3 servings per day |
|
| Lean meats, poultry, and seafood | 3-6 oz (cooked) per day | Less than 6 oz per day |
|
| Fats and oils Use liquid vegetable oils and soft margarine most often | 2 servings per day | 2-3 servings per day |
|
| Nuts, seeds, and legumes | 3-4 servings per week | 4-5 servings per week |
|
| Sweets and added sugars | 0 servings per week | 5 or fewer servings per week |
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