Food provides energy and nutrients that are essential for your health. These include proteins, carbohydrates, and fats (called macronutrients), and vitamins and minerals (called micronutrients). Having a balanced diet helps ensure you get all the nutrients your body needs.

The Dietary Guidelines for Americans offer guidance on what a balanced diet looks like. These recommendations are based on the latest scientific information about nutrition.

The guidelines are updated every five years because our understanding of what’s healthy continues to grow. Scientists are working to learn more about how different nutrients affect the body. They’re also looking for better ways to personalize nutritional recommendations.

Finding Nutritious Foods

Macronutrients make up the bulk of the calories you eat each day. They provide the nutrients that your body needs to make energy. They also give your cells important building blocks needed for all their different functions, like fighting diseases.

Your body needs only small amounts of each micronutrient. But they are critical for healthy development and disease prevention.

Experts advise adults to stay within their recommended calorie limits while choosing food and drinks that are rich in nutrients. The guidelines suggest getting 10% to 35% of your calories from protein; 25% to 35% from fat; and 45% to 65% from carbohydrates.

To find the amounts of different nutrients in a food, look at the Nutrition Facts label.

Meeting Your Body’s Needs

Your body still might be able to function when it’s not getting enough of the different macronutrients, says Samantha Adas, a nutritionist at NIH, “but that doesn’t mean it’s optimal.”

Proteins are needed for cells to perform critical functions in your body. They’re broken down by your body into amino acids. Amino acids are used by cells to build muscle, skin, and organs; break down toxins; and do many other critical jobs.

Proteins can also be used for energy. “They give a stronger sensation of fullness than carbohydrates,” says Dr. Christopher Lynch, the acting director of the NIH Office of Nutrition Research.

But, explains Adas, “carbohydrates are the body’s preferred source for energy because they provide energy right away.”

Your body turns carbohydrates into glucose, a type of sugar. Nearly every cell in your body uses glucose as its main fuel source.

There are three different types of carbohydrates: simple carbohydrates (sugars), complex carbohydrates (starches), and fiber.

Simple carbs are made of one or two sugar molecules. Your body digests and absorbs these quicker than complex carbohydrates. Complex carbs are larger chains of sugars, so they take longer to break down and move into your blood.

Simple carbohydrates may raise your blood glucose higher and faster than complex carbs. Having blood sugar levels that are too high over time can lead to many health problems.

Limiting how much added sugar you eat to no more than 10% of your daily calories can help lower your health risks. So can choosing more complex carbohydrates, like whole grains, beans, legumes, and starchy vegetables. Complex carbs can help you get more fiber, too. Fruits and vegetables are also a great source of fiber and are rich in micronutrients.

“If you eat a meal that is high in fiber, you feel fuller longer,” says Dr. Katherene Anguah, a nutrition researcher at the University of Missouri. This can help you better control your calories.

Most Americans aren’t getting the recommended 14 grams of fiber for every 1,000 calories. Anguah is studying the health benefits of consuming a fiber-rich diet.

Foods rich in fiber are important for gut health. They can also lower the amount of fat and cholesterol (a waxy, fat-like substance) in your blood. Fat and cholesterol buildup can lead to heart disease and stroke. High-fiber foods may help protect against these and other health conditions, like diabetes.

Although too much fat can cause trouble, you still need some in your diet. Fats are broken down into fatty acids. Your body uses these to make energy, build certain cell structures, absorb certain vitamins, and protect your organs. Some organs, like your heart, prefer to use fat as fuel.

Experts recommend limiting a certain type of fat called saturated fats to less than 10% of your daily calories. Saturated fats are solid at room temperature, such as the fats in red meats, lard, and full-fat milk and dairy products. Meanwhile, fats found in nuts, seeds, vegetable oils, and fatty fish have been shown to be beneficial for heart health.

“Healthy fats have a place in the diet, but within reasonable calorie limits,” says Dr. Alison Brown, a nutrition scientist at NIH. It’s important to watch how much of them you eat. Fats have more than twice as many calories per gram as protein or carbohydrates, so can add extra calories to your day. Eating too many calories can lead to weight gain. Excess weight and obesity can increase your risk for many serious diseases.

Getting Personal

Our genetic makeup interacts with our diet and may affect how each person’s body breaks down food. Scientists are now digging deeper to better understand these differences. NIH has launched a precision nutrition study to learn more about how various food components affect people differently. The study is enrolling 10,000 people to learn what factors predict how people’s bodies will respond to different types of foods.

The researchers hope to learn how to tailor what you eat based on your genes, culture, and environment to improve your health.

Get Better Nutrition

• Stay within your recommended daily calorie limit. How many calories you need depends on many factors, including your sex, height, age, and activity level.
• Choose a healthy mix of foods: vegetables, fruits, whole grains, proteins, low-fat or fat-free dairy, and oils.
• Limit saturated fat to less than 10% of daily calories. Replace foods containing it (like butter or lard) with healthier unsaturated fat options, like plant oils.
• Limit salt to no more than 2,300 mg per day.
• Limit added sugars to less than 10% of daily calories.
• Vary your protein sources. Include lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products.
• Replace highly processed or high-fat meats (e.g., hot dogs, sausages, bacon) with healthier protein sources.
• Eat plant-based foods. Plants often contain healthy fats and important vitamins and minerals.

To eat well, it’s best to choose a mix of nutrient-dense foods every day. Nutrient-dense foods are foods that have a lot of nutrients but relatively few calories. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

What Foods Should I Eat?

Plan your meals and snacks to include

• fruits and vegetables
• grains, especially whole grains
• low-fat or fat-free dairy products
• seafood, lean poultry and meats, beans, eggs, and unsalted nuts
• limited amounts of solid fats. Consume less than 10 percent of calories from saturated fats. Keep intake of trans fats as low as possible.
• limited amounts of cholesterol, salt (sodium), and added sugars.

Benefits of Vegetables, Fruits, and Grains

Vegetables, fruits, and grains offer important vitamins and minerals to keep your body healthy. Most of these foods have little fat. They also have no cholesterol. Fruits, vegetables and grains are also a source of fiber, and eating more fiber may help with digestion and constipation and may lower cholesterol and blood sugar.

Vegetables, fruits, grains and beans also give your body phytochemicals. Phytochemicals are natural compounds such as beta-carotene, lutein and lycopene. Like vitamins, minerals, and fiber, phytochemicals may promote good health and reduce the risk of heart disease, diabetes, and some cancers. Research is underway to learn more about these natural compounds.

Eat a Variety of Vegetables Daily

Eat a variety of colors and types of vegetables every day.

• Broccoli, spinach, turnip and collard greens, and other dark leafy greens are good choices.
• You might also choose red and orange vegetables, such as tomatoes, carrots, sweet potatoes, pumpkin, red peppers, or winter squash.

Vegetables may be purchased raw or cooked, frozen, canned, or dried/dehydrated. They may be eaten whole, cut-up, or mashed.

Enjoy a Variety of Fruits

Eat a variety of fruits every day. To make sure you get the benefit of the natural fiber in fruits, choose whole or cut-up fruits more often than fruit juice. Fruits may be purchased fresh, canned, frozen, or dried and may be eaten whole, cut-up, or pureed.

Get Your Grains

Any food made from wheat, rye, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Grains fall into two main categories: whole and refined. Foods made from whole grains are a major source of energy and fiber.

When choosing grain foods, try to make at least half your grains whole. In other words, at least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains. Include whole grains in your diet every day.

Why Whole Is Better

Whole grains are better sources of fiber and nutrients than refined grains, such as white flour or white rice. Refined grains have had both the bran and germ removed and don’t have as much fiber or as many nutrients as whole grains. Most refined grains are enriched, with some B vitamins and iron added back in after processing. However, fiber is not replaced.

Whole grain foods, such as whole wheat bread, are made with the entire seed of a plant, including the bran, the germ, and the endosperm. Together, they provide lots of vitamins, minerals, antioxidants, carbohydrates, and fiber.

Try whole wheat pasta instead of regular pasta or use brown rice in a casserole in place of white rice. Look for “whole wheat” or “whole oats” rather than just “wheat” or “oats” on the ingredients list of packaged goods to make sure you’re getting whole grains.

Choose Dairy Every Day

Low-fat or fat-free dairy products should be among the foods you choose every day, too. These products provide calcium and vitamin D to help maintain strong bones. They also provide protein and potassium. Low-fat or fat-free milk, cheese, and yogurt are good options.

If you don’t drink milk, be sure to have other products that contain the nutrients that milk provides. Some cereals and juices are fortified with extra calcium and vitamin D. Salmon, sardines and mackerel are good sources of vitamin D.

If Lactose Is a Problem

If you avoid milk because of its lactose (milk sugar) content, you can get needed nutrients from lactose-reduced or low-lactose dairy products. You might also drink small amounts of milk several times a day or take tablets with the enzyme lactase (available in most drugstores and grocery stores) before consuming dairy products. Other sources of calcium include foods such as hard cheese, yogurt, canned fish like salmon or sardines, and calcium-fortified tofu or soy beverages.

Eat Protein Every Day

Protein helps build and maintain muscle and skin, and you should include protein in your diet every day. Seafood, meats and poultry are sources of protein, B vitamins, iron, and zinc. When buying meats and poultry, choose lean cuts or low-fat products. They provide less total fat, less saturated fat, and fewer calories than products with more fat.

For instance, 3 ounces of cooked, regular ground beef (70% lean) has 6.1 grams of saturated fat and 230 calories. Three ounces of cooked, extra-lean ground beef (95% lean) contains 2.9 grams of saturated fat and 164 calories.

Vary Your Protein Choices

Consider varying your sources of protein. Try replacing some meat and poultry with seafood or with bean, tofu, or pea dishes. These foods tend to be low or lower in saturated fats, and beans and peas provide fiber. Pinto beans, kidney beans, black beans, chickpeas, split peas, and lentils are all healthy options. Look for ways to add unsalted nuts and seeds to your meals and snacks too, but keep amounts small since these foods are high in calories.

Some Fats Are Better Than Others

Fats are a source of energy and help maintain healthy organs, skin and hair. Fats also help your body absorb vitamins A, D, E, and K. It’s okay to include some oils and fats in the foods you eat, but be aware that fat contains more than twice as many calories as protein or carbohydrates. Try to choose foods that are low in fat or fat free.

Choose polyunsaturated and monounsaturated fats when possible.

Sources of better fats include vegetable oils such as soybean, corn, canola, olive, safflower, and sunflower oils. Polyunsaturated fat is also in nuts, seeds, and fish. Walnuts, flaxseed and salmon are examples of foods with polyunsaturated fat.

Drink Liquids, Especially Water

Be sure to consume plenty of liquids, especially water. You need to replace the fluids you lose every day. This may help prevent constipation and dehydration. Besides water, other good choices are unsweetened tea, low-fat or fat-free milk, and 100 percent fruit juice. You can also increase your intake of water by eating vegetables and fruits, which have a high moisture content.

Read Food Labels

Read the food labels on packaged foods and canned goods to learn what’s in the products you buy. All food labels contain a list of ingredients and nutrition information. Ingredients are listed in order by weight, which means that the ingredient present in the largest quantity is listed first and the ingredient present in the smallest quantity appears last. Nutrition information is found on the Nutrition Facts label.

Consider the DASH Eating Plan

Another balanced eating plan is the DASH eating plan. DASH stands for Dietary Approaches to Stop Hypertension. It is designed to help prevent or manage high blood pressure, or hypertension. The plan suggests which foods to eat and how much to eat. Your doctor may recommend other eating plans to help manage health conditions that occur as you get older.

The Best Way to Get Nutrients

Wholesome foods provide a wealth of vitamins, minerals, and other nutrients you need to stay healthy. Eating properly is the best way to get these nutrients. However, if you have concerns that you are not eating as well as you should, you should talk to your doctor about taking a multivitamin and mineral supplement.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what vegetables to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Start your day with vegetables

Add leftover cooked vegetables to your omelet or breakfast wrap. Or, add spinach to a morning smoothie and enjoy a burst of flavor and nutrition!

Add variety to salads

Make your salad pop with color and flavor by including corn kernels, radish slices, or diced red onions. Include seasonal vegetables for variety throughout the year.

Try a stir-fry

Stir-fry vegetables like carrots, shredded cabbage, greens, and low-sodium jarred mushrooms for a quick meal. Add some tofu as a protein source.

Spruce up your sandwich

Add spinach or some thinly sliced sweet onions to your favorite sandwich or wrap for extra flavor and a little crunch.

Go for a dip or a dunk

Enjoy baked potato wedges, cucumber slices, or cauliflower pieces with a homemade Italian dressing or dunked into a low-fat dip or hummus.

Take vegetables on the go

Carry along some crunchy carrot, celery, or jicama sticks. A small container of cherry tomatoes or sugar snap peas also make an easy snack.

The benefits of healthy eating add up over time, bite by bite.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what fruits to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Include fruit at breakfast

Top cereal with your favorite seasonal or frozen fruit, add bananas or chopped apples to pancakes, or mix raisins into hot oatmeal.

Take fruit on the go

Fruits like oranges, bananas, and apples are great portable snacks. You can also bring along a can of mandarin oranges or pineapple chunks packed in water.

Make your own trail mix

Combine one or two favorite breakfast cereals with dried cranberries and raisins. Bring for a snack in a small sealable bag or container.

Enjoy fruit as a snack

Make fruit kabobs using melon chunks, bananas, and grapes. Top with a light yogurt sauce for a fruity snack or side dish.

Add fruit at dinner

Chop up a combination of tropical or seasonal fruits to make a fruit salsa to top fish or chicken, or add fruit like grapefruit sections, apple wedges, or grapes to a tossed salad.

Keep fruit on hand

Cut up fruit and place in a bowl in the refrigerator. Put the bowl at the front of the shelf so that it’s the first thing you see when you open the door.

The benefits of healthy eating add up over time, bite by bite.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what grains to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Have whole grains at breakfast

Enjoy a whole grain hot cereal. Oatmeal is a favorite, but consider trying a grain that’s new to you, like buckwheat or millet. You might find a new breakfast favorite.

Enjoy a multigrain bowl

Create a one-dish meal by layering a mixture of grains like barley or wild rice with some colorful veggies and some low-fat cheese. Add your favorite protein and a dash of hot pepper sauce.

Swap your sandwich bread

Look for sandwich-type breads made with whole grains. Pita, tortillas, naan, sliced breads, and rolls are all available as whole grains.

Choose whole grain takeout

Ask about whole grain options when dining out or ordering take-out food. For example, make a switch to whole-wheat pasta or brown or wild rice.

Experiment with a new grain

Cook a new grain like quinoa, amaranth, or millet. You can find cooking tips and recipes online. Grains are pretty versatile and also have lots of important nutrients.

Switch up pizza night

Create individual, homemade pizzas on whole-wheat English muffins or tortillas. Or, make a traditional pizza using a pre-made whole-wheat flour. Don’t forget the veggie toppings.

The benefits of healthy eating add up over time, bite by bite.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what dairy or fortified soy items to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Include dairy in the morning

Enjoy a bowl of unsweetened cereal with low-fat or fat-free dairy milk or soy beverage. Or, top plain low-fat or fat-free yogurt with a serving of fruit and nuts to include two more food groups.

Look for calcium sources

If you don’t consume milk, look for calcium-fortified foods – some breads and orange juices, and soy products like tofu and soy yogurt. Some leafy green vegetables, like kale and collard greens, also also good sources of calcium.

Fit dairy into meals

Prepare oatmeal and canned condensed soups with low-fat or fat-free dairy milk or fortified soy beverage instead of water. Adding milk or soy beverage to smoothies, quiche, and mashed potatoes is another good idea.

Create your own dressing

Blend plain low-fat or fat-free dairy yogurt, lemon juice, and dried or fresh herbs such as basil and parsley for a salad dressing. This can also be a quick and healthy veggie dip.

Drink up!

Grab a glass of milk. A cup of low-fat or fat-free dairy milk or fortified soy beverage is an easy way to drink a healthy calcium snack.

Snack on homemade cheese spread

Blend low-fat ricotta cheese with herbs such as oregano and dill, and sprinkle on some chopped green onions. Serve with whole grain crackers.

The benefits of healthy eating add up over time, bite by bite.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what protein foods to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Include protein in your snack

Try peanut or nut butter as a dip for apple or celery slices, or as a spread on whole grain crackers. A hard-cooked (hard-boiled) egg with a dash of pepper also makes a good protein snack.

Keep seafood on hand

Canned seafood, such as salmon, tuna, or crab, is quick to prepare and enjoy. Canned items also store well.

Add protein to your salad

Grilled chicken or shrimp adds tasty protein to a salad of mixed greens. Chickpeas or black beans are delicious, budget-friendly options, too.

Take protein on the go

Pack a mixture of unsalted nuts and sunflower seeds for a crunchy snack. Add some dried fruit like raisins, cranberries, or chopped dates for a touch of sweetness.

Get creative with beans, peas, and lentils

Make chili or stews with kidney or pinto beans, have a bowl of split pea soup for lunch or dinner, or enjoy lentils as a side dish. Check online for recipe ideas.

Serve up lean meat

Broil lean beef cuts like sirloin, top round, or flank steak. Sliced into strips, they’re great over greens, in a sandwich, or as is.

The benefits of healthy eating add up over time, bite by bite.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Check the label first

Read the Nutrition Facts label on packaged foods. Choose products that are lower in saturated fat, since these types of fat are less healthy.

Eat foods with healthy fats

Eat nuts, seeds, and fatty fish like tuna, salmon, and sardines. These foods, as well as vegetable oils like olive and canola, are good sources of unsaturated fat – a healthier fat option.

Limit saturated fat

Build meals around protein foods that are naturally low in saturated fat such as beans, peas, and lentils, as well as soy foods, skinless chicken, seafood, and lean meats.

Skimp on "solid fats"

"Solid fats" such as butter, shortening, and fat from meats are high in unhealthy saturated fats. Switch to olive or canola oil for cooking and trim the fat when possible.

Swap the spread

Switch from butter and cream cheese on your toast to a nut butter or a spread of avocado and a squeeze of lemon. These spread options contain healthier fats.

Customize your order

Order baked or steamed options instead of fried foods, especially deep-fried foods. A dash of hot sauce or a spoonful of salsa adds flavor without adding fat.

The benefits of healthy eating add up over time, bite by bite.

At every age, what you drink can be as important as what you eat. When deciding what to drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start Simple with these tips today:

Drink water

Drink water instead of sugar-sweetened beverages. Regular soda, energy or sports drinks, and other sweetened drinks usually contain a lot of added sugars.

Encourage kid-friendly drinks

Make water, low-fat or fat-free dairy milk, or unsweetened seltzer the go-to options for your kids. Serve 100% juice only on occasion.

Compare food labels

Use the Nutrition Facts label when shopping for beverages. Check and compare calories, amounts of added sugars, and servings per container.

Cut coffee calories

Skip the whipped cream and chocolate or caramel drizzle. Go with low-fat milk and a sprinkle of cinnamon or nutmeg for a lower calorie coffee.

Grab a bottle and go

Carry a clean, reusable water bottle in your bag to fill up throughout the day. Tap water is usually easy to find.

Jazz up your drink

Perk up your plain water or seltzer water with lemon, lime, or orange slices. Maybe even try some fresh mint leaves or a few fresh or frozen berries.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Think about your drinks

Balance your meal by drinking water instead of sugary drinks like soda, lemonade, or sports drinks. Try some sparkling water with a lemon wedge or a small piece of fresh fruit.

Enjoy a sprinkle or two

Skip the sugar and top your coffee with a dash of cinnamon, nutmeg, or cocoa powder instead. This adds a little variety to the flavor of your coffee.

Satisfy your sweet tooth

Indulge in a naturally sweet dessert – fruit! Enjoy a fresh fruit salad, baked apples with cinnamon, or a piece of fruit right out of the fridge.

Split the sweets

Share dessert with a friend. Half a pastry or slice of cake means only half the added sugars (and calories) for each of you.

Pick lower-sugar options

Choose packaged foods that have less or no added sugars such as plain low-fat or fat-free yogurt, unsweetened applesauce, or canned fruit packed in its own juice or water.

Check the label

Added sugars are now prominently displayed on the Nutrition Facts label of packaged foods. Use this information to compare added sugars on similar products. Keep in mind that there are many names for added sugars, such as fructose, dextrose, maple syrup, and cane juice.

The benefits of healthy eating add up over time, bite by bite.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Read the label

The Nutrition Facts label shows you how much sodium is in packaged foods. Choose lower sodium foods – especially if you have high blood pressure, diabetes, or kidney disease.

Eat fruits and veggies

Enjoy a variety of fresh and frozen fruits and vegetables – almost all of them are naturally low in sodium. Look for canned vegetables labeled “no added salt.”

Look for cue words

Items that are “pickled,” “brined,” or “cured” tend to be high in sodium. Include these foods in your meals sparingly.

Put together meals at home

Making your own meals gives you more control over the salt you eat. Taste your food before adding salt from the shaker.

Go easy on the sauce

Be mindful of how much sauce, gravy, salsa, ketchup, soy sauce, marinade, or dressing you're using. The sodium from these can add up quickly.

Spice it up

Flavor your foods with fresh or dried herbs and spices instead of salt. Pick spice blends that do not list salt or sodium on the ingredient list.

The benefits of healthy eating add up over time, bite by bite.