Quick Reference for Healthy Eating

Nutritional Goals

  • Calories - match energy (calorie intake) to energy needs to achieve and maintain a healthy weight
  • Fat - 25-35% of total calories from fat, less than 7% of total calories from saturated fat
  • Cholesterol - less than 200 mg per day
  • Carbohydrates - 50-60% of total calories
  • Fiber - 20 - 30 grams per day
  • Protein - approximately 15% of total calories
  • Sodium - less than 3,000 mg per day
  • Calcium - 1,200 - 1,500 mg per day

    Foods to favor
  • Grains (at least 6 servings/day; try to make 3 servings whole grains)
  • Fresh foods, legumes and vegetables, especially deep green and yellow-orange colors (at least 3 - 5 servings/day)
  • Fruits (at least 2 - 4 servings/day)
  • Nonfat or 1% dairy products
  • Fish (2 or more servings/week)