Choose foods for good nutrition with our dietitians’ guide to a healthy daily eating plan

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

With all the choices out there, do you wonder what foods for good nutrition it really takes to create a healthy eating plan? Follow our guide to meet your nutrition needs with a balanced diet of tasty foods.

A healthy eating plan includes foods for good nutrition

Healthy eating is so much more than calories in and calories out—the foods you choose to eat daily are essential to your health, satisfaction, and feeling your best.

Although the details vary from one eating plan to another, there are fundamental principles of healthy eating that remain consistent. First, focus on consuming a wide variety of foods from all food groups, paying particular attention to choosing fresh, seasonal, and less processed foods. This approach will help you get enough essential nutrients while minimizing added sodium and sugar.

The chart below gives examples of daily targets for different calorie levels. A basic understanding of these targets is a great way to develop menus that incorporate foods for good nutrition. Of course, your targets may vary based on your food preferences and health needs. Consult a registered dietitian for expert guidance if you need a more personalized plan.

Below, learn more about these food groups—the nutrient-packed cast of characters keeping your body running like a well-oiled machine. (Spoiler: serving sizes are often surprisingly small.)

Grains and starchy vegetables

Key nutrients: Carbohydrates, fiber, folate, iron, magnesium, niacin, riboflavin, thiamin, vitamin B6, and zinc.

Serving sizes:

• 1 ounce (28g) sliced bread
• 1 ounce (28g) dry cereal
• 1 small tortilla
• 1/3 cup cooked rice, pasta, or quinoa
• 1/2 cup cooked oats
• 1/2 cup potato, corn, or peas
• 1 cup winter squash, such as butternut or acorn squash
• 3 cups popcorn, popped
• 1/2 cup cooked or canned beans, lentils, or split peas

Tips:
Starchy veggies like potatoes, corn, peas, and beans are included because their calorie and carbohydrate content is similar to that of grains.

Focus on whole grains for higher fiber and better nutritional value.

Vegetables (non-starchy)

Key nutrients: Fiber, antioxidants, folate, magnesium, potassium, riboflavin, vitamins A, B6, C, E, and K. Basically, everything your body loves!

Serving sizes:

• 1/2 cup cooked veggies
• 1 cup raw veggies
• 6 fluid ounces (177 ml) vegetable juice

Tip:
Choose a variety of dark green, orange, and other colorful vegetables every day.

Fruits

Key nutrients: Carbohydrates, fiber, folate, magnesium, potassium, and vitamin C.

Serving sizes:

• 1/2 cup canned fruit
• 1 small whole fruit
• 4 fluid ounces (118 ml) 100% fruit juice
• 2 tablespoons dried fruit
• 1 cup melon
• 1/2 medium banana

Tip:
Choose whole fruits instead of juice for extra fiber and satisfaction.

Milk and milk substitutes

Key nutrients: Carbohydrates, protein, calcium, magnesium, phosphorus, potassium, riboflavin, thiamin, vitamins A and B12.

Serving sizes:

• 1 cup milk
• 1 cup milk substitute, such as soy milk, almond milk, or coconut milk
• 6 ounces (170g) yogurt

Tips:
Choose lower-fat, lower-sugar products if you are trying to limit calories.

Milk and yogurt naturally contain carbohydrates. Note that we include cheese as a protein (below) because it has almost no carbohydrates.

Meat and meat substitutes

Key nutrients: Protein, iron, zinc, niacin, phosphorus, and vitamin B12

Serving sizes

• 1 ounce (28 g) cooked meat/poultry/fish
• 1/2 cup cooked dried beans or peas
• 1 ounce (28 g) cheese
• 1/4 cup cottage cheese
• 1 egg
• 1 tablespoon peanut butter
• 1/2 cup tofu

Tips:
Aim for two servings of fish per week for heart health.

Beans and peas serve double duty, providing healthy protein and carbs.

Fats and oils

Key nutrients: The essential fatty acids alpha-linolenic acid and linoleic acid, plus omega-3s, and vitamin E

Serving sizes:

• 1 teaspoon oil or butter
• 1 tablespoon nuts or seeds
• 1 tablespoon peanut butter
• 1/8 avocado
• 1 tablespoon cream cheese
• 1 tablespoon salad dressing

Tip:
Choose primarily plant-based oil sources, such as olive oil, avocado oil, nuts, and seeds, for optimal heart health.

Sweets and alcohol

Key nutrients: Sadly, none

A healthy eating plan limits added sugars and alcohol, yet they are not off-limits. If you follow the servings suggested for your calorie goal, you will have some "leftover” calories to spend on occasional treats.

Build a plan your body will love

Following a daily eating plan helps you obtain the necessary nutrients to feel strong and energized. It may even help your body bounce back more easily from illness, overindulgence, or life's little surprises.

And remember: healthy eating isn't about perfection. It's about balance, flexibility, and foods that make you feel good—inside and out.

When you use a daily eating plan as your general outline for regularly consuming foods for good nutrition, your body will thank you. It may even be more resilient when met with illness, occasional overindulgence, and other bumps in your health journey.

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