Food Guidelines

Food Guidelines

Don't be overwhelmed

Depending on where you are on the healthy food continuum, you may have a lot of work to get from where you are now to where you want or need to be. 

In fact, many people give up on the whole concept, because they are overwhelmed by the amount of change that is required.

However, you can pick just one change that you are going to make today that will help you toward your goal of eating well. When you have accomplished that one change, then choose another—maybe adding some colorful fruits and vegetables, or some Omega-3 foods like walnuts or flax seed. If you continue in this way—gradually limiting or eliminating the less healthy foods and adding the ones that help your body function well, before you know it, you will have achieved your goal.

The important thing to remember is that anything you do to improve your diet and lifestyle is better than not doing anything at all.


To help you reach you healthy eating goals, here is a list of some basic dietary guidelines.

Click here for a printable copy of this list.

Eat a variety of fresh, whole foods, including selections from the five food groups—Vegetables, Fruits, Grains, Meat and Legumes and Milk.

(1) Include at least 5 servings of fruits and vegetables each day, with an emphasis on vegetables.

(2) Include a serving of low-fat versions of good quality protein with each meal and snack.

(3) Eat good carbs such as whole grains most, if not all of the time.

(4) Choose unsaturated fats such as olive oil, avocado, nuts and seeds.

(5) Include fiber foods with each meal so that you get a total of 25-30 grams of fiber each day.

(6) Eat a balanced diet with a ratio of 40-30-30 of good carbs, low-fat protein and good quality fats respectively.

(7) Eat colorful foods for their phytonutrients.

(8) Choose low-fat versions of dairy products and leaner meats.

(9) Stay away from empty calories that provide calories but little nutrition.

(10) Limit your intake of foods with added sugar and salt.

(11) Limit prepackaged foods and fast foods, which are generally over-processed, full of preservatives and high in sodium.

(12) Drink 6-8 glasses of filtered water each day, while avoiding soft drinks and limiting fruit juice.


Start by eliminating soft drinks from you diet and replace them with water and perhaps some green tea.


For more information on the USDA approach to food guidelines, click on this link. My Plate.

For an anti-inflammatory approach click on this link. Dr. Weil Anti-Inflammatory diet

Click here to go from Food Guidelines page to Healthy Eating Nutrition page.




Bright Hope Kids

Bright Hope International brings hope to those living on less than $1 a day.

Click on this link to help feed the hungry children of the world.

Every little bit you can give will help these kids toward a healthy future. Thank you in advance for you kindness and generosity.


Sign up to receive emails of my blog

Healthy Eating Blog

�ª Grab this Headline Animator

Enter your email address:

Delivered by FeedBurner


Most Recent Articles

  1. Other Names for MSG

    Feb 17, 17 12:19 PM

    A discussion of other names for msg, including a printable list that you can use when reading the food labels of the foods you buy.

    Read More

  2. What do vegetarians eat? It's more than "rabbit food!"

    Feb 16, 17 09:29 AM

    An answer to the question, what do vegetarians eat, including different types of vegetarianism and recipe ideas.

    Read More

  3. Sources of Iron - Foods that help you get enough of this important mineral

    Feb 15, 17 09:09 AM

    A list of good food sources of iron to help you be sure to get enough of this important mineral in your diet to keep you feeling well.

    Read More

Have a question about eating healthy?

Get answers to your healthy eating questions.