Key Recommendations

Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.
A healthy eating pattern includes:
• A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other;
• Fruits, especially whole fruits;
• Grains, at least half of which are whole grains;
• Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages;
• A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products;
• Oils.

A healthy eating pattern limits:
• Saturated fats and trans fats, added sugars, and sodium.
Key Recommendations that are quantitative are provided for several components of the diet that should be limited. These components are of particular public health concern in the United States, and the specified limits can help individuals achieve healthy eating patterns within calorie limits:
• Consume less than 10 percent of calories per day from added sugars;
• Consume less than 10 percent of calories per day from saturated fats;
• Consume less than 2,300 milligrams (mg) per day of sodium.