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Step 1
Eat 4-6 servings of vegetables per day. It's best if you mix it up and eat veggies of several different colors - white, yellow, green, purple, etc. If this sounds too hard, just add one serving of vegetables to your diet and work up from there.
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Step 2
Eat 4-6 servings of fruit per day. Try a variety of fruits for maximum health benefits. Start small if you need to and add just one serving of fruit to your diet.
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Step 3
Eat 4-6 servings of fruit per day. Try a variety of fruits for maximum health benefits. Start small if you need to and add just one serving of fruit to your diet.
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Step 4
Eat 6-12 Servings of grains per day. (Your amount will vary depending on your caloric needs. If you're eating 1,600 calories a day, stick more to the low end. If you need up to 3,000 calories a day, aim for the high end.) Try to make most of these whole grains.
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Step 5
Eat 2-4 dairy products per day. This can include milk, yogurt, cottage cheese, cheese, and kefir.
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Step 6
Eat 2-3 servings of lean meat and fish per day. A serving of meat is about 4 ounces, or the size of a deck of cards.
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Step 7
Eat 3-6 servings of nuts, seeds, and legumes per week.
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Step 8
Eat 2-4 servings of fats and sweets per day. To make your diet even healthier, try to make some of your fats "good fats," which includes olive oil and avocados, among others.
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Step 9
Take steps to lower your salt intake. You can do this by preparing your meals from scratch rather than consuming boxed foods, fast food, or processed food.
