Foods That Optimize Health.

Fresh Fruits. (3-4 servings per day). Vegetables. (6-9 servings per day). Whole Grains. (5-12 serving per day). Nuts and Seeds. (2 servings per day) Healthy Fats. (1-2 servings per day). Healthy Sweets. (optional)

Nutrition
1. Follow a healthy eating pattern across the lifespan. Eating patterns are the combination of foods and drinks that a person eats over time.
2. Focus on variety, nutrient-dense foods, and amount.
3. A variety of vegetables: dark green, red and orange, legumes (beans and peas), starchy and other vegetables.
4. Fruits, especially whole fruit.
5. Grains at least half of which are whole grain.
6. Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
7. A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds.
8. Oils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados.

Foods and Food Components to Limit
1. Salt. Adults and children ages 14 years and over should limit sodium to less than 2,300 mg per day, and children younger than 14 years should consume even less.
2. Saturated and trans fats. Less than 10% of your daily calories should come from saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil.
3. Added sugars. Less than 10% of your daily calories should come from added sugars. Which are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those consumed as part of milk and fruits.

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