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
Meal | Recommended Foods | Portion |
---|---|---|
Breakfast | Porridge, eggs, spinach | 300-400kcal |
Snack | Yogurt with berries | 150kcal |
Lunch | Grilled chicken, quinoa, broccoli | 450kcal |
Snack | Carrot sticks with hummus | 100kcal |
Dinner | Fish, sweet potato, green beans | 400kcal |
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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