Healthy eating plan

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Are you too lost in the food jungle? This guide will help you put together and menu and make good choices in the grocery store.

The table is shows the amount of servings depending on you recommended calorie intake. A general rule for adults are; a female who is moderately active physically needs around 2000 calories, a man who is moderately active physically needs around 2500 calories. If you want to loose weight or only do light physical activity in your day-to-day life you need less.

Food Groups	1,600 Calories	2,000 Calories	2,600 Calories	3,100 Calories	Serving Sizes	Examples and Notes	Significance of Each Food Group to the DASH Eating Plan
Grains	6 servings	6-8 servings	10-11 servings	12-13 servings	1 slice bread, 1 oz dry cereal, 1/2 cup cooked rice, pasta or cereal	Whole wheat bread, English muffin, pita, bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels, and popcorn	Major sources of energy and fiber
Vegetables	3-4 servings	4-5 servings	5-6 servings	6 servings	1 cup raw leafy vegetable ½ cup cut-up raw or cooked vegetable ½ cup vegetable juice	Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, green beans, lima beans, sweet potatoes	Rich sources of potassium, magnesium, and fiber
Fruits	4 servings	4-5 servings	5-6 servings	6 servings	1 medium fruit ¼ cup dried fruit ½ cup fresh, frozen, or canned fruit ½ cup vegetable juice	Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines	Important sources of potassium, magnesium, and fiber
Fat-free or low-fat milk and milk products	2-3 servings	2-3 servings	3 servings	3-4 servings	1 cup milk 1 cup yogurt ½ oz cheese	Fat-free or low-fat milk or buttermilk, fat-free or low-fat regular or frozen yogurt, fat-free, low-fat, or reduced fat cheese	Major sources of calcium and protein
Lean meats, poultry and fish	3-4 servings	6 or less servings	6 servings	6-9 servings	1 oz cooked meats, poultry, or fish 1 egg	Select only lean; trim away visible fats; broil, roast, or boil instead of frying; remove skin from poultry	Rich sources of protein and magnesium
Nuts, seeds, and legumes	3-4 servings/ week	4-5 servings/ week	1 serving	1 serving	1/3 cup or 1½ oz nuts; 2 Tbsp peanut butter; 2 Tbsp or ½ oz seeds; ½ cup cooked dry beans or peas	Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils	Rich sources of energy, magnesium, potassium, protein, and fiber
Fat and oils	2 servings	2-3 servings	3 servings	4 servings	1 tsp soft margarine 1 Tbsp mayonnaise 2 Tbsp salad dressing 1 tsp vegetable oil	Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (such as olive, corn, canola, or safflower)	The DASH study had 27 percent of calories as fat (low in saturated fat), including fat in or added to foods
Sweets	0 servings	5 or less servings/ week	2 or less servings	2 or less servings	1 Tbsp sugar 1 Tbsp jelly or jam ½ cup sorbet and ices 1 cup lemonade	Maple syrup, sugar, jelly, jam, fruit-flavored gelatin, hard candy, fruit punch, sorbet and ices	Sweets should be low in fat

Source: APPENDIX A. EATING PATTERNS Dietary Guidelines for Americans 2005. The table is updated to reflect 2006 DASH Eating Plan

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Comments

5 Responses to “Healthy eating plan”

MrRobby on August 18th, 2007 11:20 am

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Carolin on August 20th, 2007 4:20 am

Email me on: contact@yournaturalwellness.com
Lara from health and colon cleansing on September 30th, 2009 9:59 pm

Thanks for the table in healthy eating plan. It will be a big help for me who is starting to become a health conscious individual.

After I suffered from a major colon disease last year, I started to change my diet. I also kicked my smoking and drinking habits. I realized that real happiness is from within us.

I want to make friends with people who are dedicated to live a healthy life, and to the people who are advocating a healthy way of living.

Another fun part of my decision to live healthy is that I finally learn how to cook, and to cook delicious healthy meals for my loved ones.
Lara @ health and colon cleansing´s last blog ..Colon Cleanse a Super Colon Cleanse Program
Carolin on October 2nd, 2009 10:23 am

Hi Lara,
That is wonderful! You get so much positive out of a healthy lifestyle. I hope you will find lots of new friends and inspire people around you to live a healthier life.
/Carolin
How To Develop A Healthy Eating Habit : YourNaturalWellness.com on October 27th, 2009 5:31 pm

[...] STEP 2: Make an eating plan for the whole week. Google “healthy foods” and “healthy meals” to find ideas for your meal plan. Make sure you pick good foods and meals that you can easily prepare yourself without too much trouble. If you feel lost in the food jungle, here’s a simple guide to make a healthy eating plan. [...]