The following information is from the Dietary Guidelines for Americans. American households must prioritize diets built on whole, nutrient-dense foods – protein, dairy, vegetables, fruits, healthy fats and whole grains.
Some tips include:
- Eat the Right Amount for You
- Prioritize Protein Foods at Every Meal
- Consume Dairy
- Eat Vegetables & Fruits Throughout the Day
- Incorporate Healthy Fats
- Focus on Whole Grains
- Limit Highly Processed Foods, Added Sugars & Refined Carbohydrates
- Limit Alcoholic Beverages
Nutrition Resources
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Make half of your plate fruits and vegetables.
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Vary your vegetable intake and include nutrient-dense vegetables.
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Make at least half your fruit intake whole fruits and the rest 100% juice without added sugars.
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Make at least half your total grain intake nutrient-dense, whole grains, such as 100% whole wheat bread and brown rice.
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Include fat-free and low-fat, low-lactose and lactose-free, or fortified soy dairy products.
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Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets.
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Aim to keep your intake of added sugars and saturated fat to under 10% of calories per day and your sodium intake to less than 2,300 milligrams per day.
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Alcohol increases your overall risk of death from various causes. Individuals who choose to drink are encouraged to limit their intake of alcoholic beverages to two or less in a day for men, or one drink or less for women.
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Replace processed or high-fat meats with seafood, beans, peas, or lentils.
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Learn how to read a food label.
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Read this infographic to learn how to make every bite count. (Accessible Version)
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Customize your diet with the Dietary Guidelines framework. (Accessible Version)
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Reducing portion size is encouraged to help you make choices that will better fit within your calorie needs.
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Prepare meals at home to have more control over the types of food ingredients in your meal.
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Try a variety of options from each food group.
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Establish an ongoing pattern of healthy eating habits.
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Satisfy your sweet tooth in a healthy way:
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Try creating a fruit parfait with Greek yogurt and fresh fruit layers. Add unsalted nuts/seeds/whole grain cereal for a crunch.
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Cut ½-inch banana slices, dip in melted chocolate, and freeze.
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Frozen grapes.
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Substitute frozen sorbet or frozen yogurt for a scoop of ice cream.
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Make a fruit smoothie with fresh fruit, 100% fruit juice, low-fat milk, and ice.
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Chocolate milk is a great way to fit in a hint of sweetness. It’s also an effective post-workout recovery drink, too.
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Nutrient-dense foods and beverages provide vitamins, minerals, and other health-promoting components and have little added sugars, saturated fat, and sodium. Vegetables, fruits, whole grains, seafood, eggs, beans, peas, and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry – when prepared with no or little added sugars, saturated fat, and sodium – are nutrient-dense foods.
Vegetarian Diets:
Gluten-Free Diet for Celiac Disease
Diabetic Diets
Cholesterol & Blood Pressure
Updated: January 15, 2026