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

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