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Vegetables
Fill Half Your Plate
Make vegetables and fruits the foundation of your meals. Aim for variety in colors to ensure a broad range of nutrients.
Your trusted federal resource for nutrition guidance, meal planning, and healthier living. Science-backed recommendations for every American.
Our updated nutritional framework reflects the latest scientific research. Build your meals from the bottom up, focusing on whole foods and balanced portions for optimal health.
Download Full Guide →Simple, actionable guidance from federal nutrition experts to help you make better food choices every day.
Make vegetables and fruits the foundation of your meals. Aim for variety in colors to ensure a broad range of nutrients.
Choose water over sugary drinks. Proper hydration supports digestion, energy levels, and cognitive function throughout the day.
Weekly meal planning reduces food waste, saves money, and makes healthy eating more convenient and consistent.
Caloric needs vary based on age, sex, and activity level. Generally, adult women need 1,600-2,400 calories daily, while adult men need 2,000-3,000. Use our personalized calculator for a precise recommendation based on your individual profile.
Unsaturated fats (found in olive oil, nuts, and fish) support heart health. Saturated and trans fats (in processed foods and some animal products) should be limited. Aim for fats from whole food sources rather than processed foods.
Start with serving size, then check calories. Focus on limiting sodium, added sugars, and saturated fat. Look for foods high in fiber, vitamins, and minerals. Our label-reading guide breaks down every section in detail.
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