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.
| 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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