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Healthy Eating Guidelines for 2023

Key Principles

Follow these five principles for balanced nutrition:

  • Consume 5+ servings of fruits and vegetables daily
  • Limit added sugars to no more than 25g per day
  • Avoid trans fats entirely
  • Choose whole grains over refined grains
  • Stay hydrated with water first

Sample Meal Plan

MealRecommended FoodsPortion
BreakfastPorridge, eggs, spinach300-400kcal
SnackYogurt with berries150kcal
LunchGrilled chicken, quinoa, broccoli450kcal
SnackCarrot sticks with hummus100kcal
DinnerFish, sweet potato, green beans400kcal

Recommended Foods

Vegetables: Spinach, kale, broccoli, bell peppers

Proteins: Salmon, lentils, tofu, eggs

Grains: Oats, brown rice, barley, bulgur

Scientific References

  • World Health Organization (2022). Dietary Guidelines
  • Journal of Nutrition, Vol. 153, Issue 5 (2023)
  • National Academy of Sciences (2021). Food Recommendations

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