Diet Information
Healthy Diet Plan: Food Composition and Servings: Dietary Approaches to Stop Hypertension (DASH) Diet, USDA Food Guide

Guide to a Healthy Diet

Diet Information

Healthy Diet Plan

Every five years, the US government issues its Dietary Guidelines outlining the composition of a healthy diet, meaning, what people should eat in order to maintain good health and a healthy weight. In 2005, the Dietary Guidelines specifically cited two healthy diet plans or patterns of eating which exemplified their diet advice: the Dietary Approaches to Stop Hypertension (DASH) Diet and the USDA Food Guide.

DASH - Healthy Diet Plan

Food Group 1600 Calorie Diet Plan 2000 Calorie Diet Plan
Fruits 4 servings 4-5 servings
Vegetables 3-4 servings 4-5 servings
Grains 6 servings 7-8 servings
Dairy Foods (low-fat, or fat-free) 2-3 servings 2-3 servings
Meat, Poultry, Fish (lean choices) 1-2 servings 2 or less servings
Seeds, Nuts, Beans 3-4 servings 4-5 servings
Fats and Oils (27 percent of calories as fat)
2 servings 2-3 servings
Sweets 0 servings 5 servings per week

USDA Food Guide Healthy Diet Plan

Food Group 1600 Calorie Diet Plan 2000 Calorie Diet Plan
Fruits 1.5 cups 2 cups
Vegetables 1.5 cups 2.5 cups
Grains 5oz 6oz
Lean Meat, Poultry, Fish, Beans 5oz 5.5oz
Dairy Foods 3 cups 3 cups
Fats and Oils 22 grams 27 grams
Discretionary Calorie Allowance 132 calories 267 calories

Food Choices For a Healthy Diet Plan

Healthy eating means choosing foods with a good nutritional content, and with a lower sugar/saturated-fat content. Here are some basic food options for a healthy diet.

Eat whole grain cereals, whole wheat bread, brown rice, basmati rice, whole wheat pasta.

Eat any variety of veggies, especially leafy green vegetables or brightly colored varieties - fresh or frozen.

Eat citrus fruits, plus any other variety, including frozen fruits.

Dairy Food
Eat any lower-fat milk, yogurt or cheese. Or soy milk or yogurt.

Meat, Poultry and Fish
Eat lean chicken, turkey, or very lean beef, pork or lamb. White fish or oily fish is especially healthy.

Seeds, Nuts, Beans
Eat pumpkin seeds, Brazil nuts, walnuts, lentils, soy beans, or any dry beans.

Fats and Oils
Choose plant oils like canola oil, extra virgin olive oil.

See also: Healthy Diet, Healthy Eating Plan, Healthy Diet Meals and Dietary Guidelines 2005

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