Consuming Healthy Food and Beverages

Being aware of food portion size, the kinds of foods and beverages you consume, and how often you have them may be a step to help you make healthier food choices.

What kinds of foods and drinks should I consume?

Visit MyPlate.gov to learn more about what kinds of food and drinks to consume and what kinds to limit so you can have a healthy eating plan.

Consume more nutrient-rich foods. Nutrients—like vitamins, minerals, and dietary fiber—nourish our bodies by giving them what they need to be healthy. Adults are encouraged to consume some of the following foods and beverages that are rich in nutrients

• fruits and vegetables
• whole grains, like oatmeal, whole-grain bread, and brown rice
• seafood, lean meats, poultry, and eggs
• beans, peas, unsalted nuts, and seeds
• sliced vegetables or baby carrots with hummus
• fat-free or low-fat milk and milk products

If you’re sensitive to milk and milk products, try substituting

• nondairy soy, almond, rice, or other drinks with added vitamin D and calcium
• lactose-reduced fat-free or low-fat milk
• dark leafy vegetables like collard greens or kale

Fruit, colorful veggies, beans, fish, and low-fat dairy products are rich sources of nutrients that give our bodies what they need to be healthy.

Consume less of these foods and beverages. Some foods and beverages have many calories but few of the essential nutrients your body needs. Added sugars and solid fats pack a lot of calories into food and beverages but provide a limited amount of healthy nutrients. Salt does not contain calories, but it tends to be in high-calorie foods. Adults should aim to limit foods and drinks such as

• sugar-sweetened drinks and foods
• foods with solid fats like butter, margarine, lard, and shortening
• white bread, rice, and pasta that are made from refined grains
• foods with added salt (sodium)
• whole milk

Easy snack ideas. Instead of sugary, fatty snacks, try

• fat-free or low-fat milk or yogurt
• fresh or canned fruit, without added sugars

Making better choices, like baking instead of frying chicken, can help you cut down on the added sugars and solid fats you consume.