Discover how simple changes to your diet can transform your health and wellbeing
What we eat affects not just our physical health, but also our mental wellbeing, energy levels, and longevity. Healthy eating doesn't have to be complicated or restrictive—it's about feeling great, having more energy, and stabilizing your mood.
In this guide, we'll explore practical nutrition tips, essential food groups, and interactive tools to help you make better food choices every day.
Click on each food group to learn about its health benefits and recommended servings:
Fruits are packed with vitamins, minerals, fiber and antioxidants. They help reduce the risk of many diseases and support digestive health.
Recommended: 2 servings daily (1 serving = 1 medium fruit or 1/2 cup chopped)
Best choices: Berries, citrus fruits, apples, bananas, and melons
Vegetables provide essential nutrients and are low in calories. They support immune function and reduce inflammation.
Recommended: 3-5 servings daily (1 serving = 1 cup leafy greens or 1/2 cup cooked)
Best choices: Leafy greens, broccoli, carrots, bell peppers, and sweet potatoes
Whole grains provide fiber, B vitamins, and minerals. They help maintain energy levels and support heart health.
Recommended: 6-8 servings daily (1 serving = 1 slice bread or 1/2 cup cooked)
Best choices: Whole wheat, brown rice, quinoa, oats, and barley
Proteins are building blocks for muscles and tissues. They help repair cells and make enzymes and hormones.
Recommended: 5-6.5 oz equivalents daily
Best choices: Lean meats, poultry, fish, beans, nuts, and seeds
Dairy products provide calcium, vitamin D and protein for strong bones and teeth.
Recommended: 3 servings daily (1 serving = 1 cup milk or 1.5 oz cheese)
Best choices: Low-fat milk, yogurt, kefir, and cheese
Select your preferences to generate a healthy meal plan:
Staying hydrated is essential for digestion, energy levels, and overall health. Track your daily water intake:
Recommended: 8 glasses (about 2 liters) per day. Adjust based on activity level and climate.