Things To Consume To Eat Balanced
Updated: Oct 8
Think of this guide as a simple starting point for making sure you’re giving your body the nutrients it needs each day. The amounts listed provide a general guideline for many adults, but your needs may be higher or lower depending on your age, body size, activity level, health, and goals. Children and teens have different nutrition needs, so consult a registered dietitian for personalized guidance.
Protein:
Aim for at least 3 servings per day
Try to include at least one serving at each meal.
One serving can be:
3 to 4 oz cooked chicken, turkey, fish, or lean meat
2 eggs
¾ to 1 cup Greek yogurt
¾ cup cottage cheese
½ to 1 cup beans or lentils
3 to 4 oz tofu or tempeh
1 oz nuts or seeds plus another protein source
Prioritize more often:
Fish, poultry, beans, lentils, soy foods, eggs, and lower-fat dairy.
Why:
Protein supports muscle, fullness, immune function, and tissue repair.
Vegetables:
Aim for at least 3 servings per day
Try to include at least one serving at each meal.
One serving can be:
1 cup raw vegetables or leafy greens
½ cup cooked vegetables
1 cup vegetable-based soup
Choose a variety of colors throughout the week.
Why:
Vegetables provide fiber, potassium, folate, vitamin C, vitamin K, and many other beneficial plant compounds.
Fruits:
Aim for at least 2 servings per day
Try to include at least one serving at snack time.
One serving can be:
1 medium apple, orange, pear, or banana
1 cup berries, melon, or chopped fruit
½ cup dried fruit
Choose whole fruit most often. Juice can fit, but whole fruit provides more fiber.
Why:
Fruit provides fiber, potassium, vitamin C, folate, and other beneficial plant compounds.
Healthy Fats:
Aim for at least 2 to 3 servings per day
Try to include at least one serving at each meal.
One serving can be:
1 tsp olive, avocado, or canola oil
1 tbsp nuts or seeds (almonds, walnuts, chia, flax)
¼ avocado
3 oz fatty fish (salmon, sardines, mackerel)
Why:
Unsaturated fats support heart and brain health, reduce inflammation, and help your body absorb the fat-soluble vitamins A, D, E, and K.
High-Fiber Carbohydrates:
Aim for at least 2 to 3 servings per day Try to include at least one serving at one meal in the day.
One serving can be:
½ cup cooked oats, brown rice, quinoa, or another whole grain
1 slice whole-grain bread
1 small whole-grain tortilla
½ cup beans or lentils
1 small potato or sweet potato
1 cup high-fiber, minimally sweetened cereal
Why:
Carbohydrates provide energy, while higher-fiber choices support digestion, blood sugar regulation, heart health, and fullness.
Calcium:
Aim for at least 2 to 3 servings per day
One serving can be:
1 cup milk or fortified soy milk
¾ to 1 cup yogurt
1½ oz cheese
1 cup calcium-fortified plant milk
Calcium-set tofu
Sardines or canned salmon with edible bones
Adults generally need 1,000 to 1,200 mg of calcium per day depending on age and sex.
Why:
Calcium supports bones, teeth, muscle function, nerves, and other normal body functions.
Vitamin D:
Aim for 600 IU (15 mcg) per day for most adults; 800 IU (20 mcg) after age 70 at minimum
Vitamin D is difficult to get from food alone. Ways to support your levels include:
15 to 30 minutes of midday sun exposure on bare skin several times per week (when possible and safe for your skin type)
Including fatty fish (wild-caught salmon, mackerel, rainbow trout) 2 to 3 times per week
Considering a vitamin D supplement, especially in the winter months or if you have limited sun exposure
Food sources include:
Salmon, trout, tuna, and other fatty fish
Fortified milk
Fortified plant milks
Fortified cereals
Egg yolks
Why:
Vitamin D helps your body absorb calcium and supports bone, muscle, and immune function.
Note on Vitamin D foods:
Wild .vs. Farmed
Wild-caught salmon contains more vitamin D than farmed (sometimes 2 to 3 times more).
Canned
Canned sardines, salmon, and mackerel retain their vitamin D and are often more affordable than fresh.
Bones
When eating canned fish with edible bones (sardines, salmon), you also get a nice dose of calcium.
Mercury
Smaller fish (sardines, herring, mackerel) are lower in mercury than larger fish (tuna, swordfish).
(Your individual needs may depend on your diet, sun exposure, risk factors, and blood levels. If your vitamin D levels are low, your doctor may prescribe more than the standard amount to help boost your levels, and then scale down to a maintenance dose long-term.)
Fluids:
6 to 8 cups of fluid per day
Try to include at least cup at each meal.
Water should make up most of your fluid intake.
Your individual needs may be higher or lower depending on body size, activity, climate, medications, and health conditions.
Why:
Fluids support hydration, digestion, temperature regulation, circulation, and normal body function.
Variety of Plant Foods
Aim to include a variety of plant foods throughout the week
Use herbs, spices, nuts, seeds, beans, whole grains, fruits, and vegetables regularly.
Examples:
Garlic
Ginger
Turmeric
Cinnamon
Basil
Oregano
Cilantro
Parsley
Chia
Flax
Walnuts
Beans and lentils
Why:
Different plant foods provide different fibers, vitamins, minerals, and protective plant compounds. Variety matters more than eating any one particular "superfood."
Try 30 different fruits, vegetables, herbs, and more in a week!
The 2018 American Gut Project study found that individuals who consume 30 or more different types of plant-based foods per week have significantly higher gut microbe diversity, and a healthier, more resilient immune system, than those eating fewer than 10. The ultimate goal is to diversify your "gut garden" to reduce inflammation and improve overall health. Click here to read more about the study →
Daily Checklist
Protein: 3 servings
Vegetables: 3+ servings
Fruit: 2 servings
High-fiber carbohydrates: 2 to 3 servings
Healthy fats: 2 to 3 servings
Calcium-rich foods: 2 to 3 servings
Vitamin D-rich or fortified foods
Fluids: 6 to 8 cups
Variety: Did I eat different foods today?
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