Health & Safety Guidelines  »  Staying Well

Use for a fun and easy guide for healthy eating. At this website, create a profile for your specific needs. Enter your age, sex, and physical activity level.

  1. How many calories you should eat each day.

  2. How much to eat from basic food groups, subgroups, and oils, to meet your calorie needs. Serving sizes are given in cups, 1/2 cups, etc.

  3. How to plan, analyze, and track the foods and beverages you eat and drink and the physical activities you do.

  4. Facts about foods from MyFood-a-pedia.

  5. Nutrition tips and sample menus and recipes.



6 ounces / day

  1. Make half your grains whole

  2. Aim for at least 3 ounces of whole grains a day

Here is a “My Daily Food Plan” for a 19 year old female who exercises less than 30 minutes a day.


2-1/2 cups / day

  1. Vary your veggies

  2. Aim for these amounts each week:

  3. -Dark green veggies = 2 cups

  4. -Orange veggies = 1-1/2 cups

  5. -Dry beans & peas = 2-1/2 cups

  6. -Starchy veggies = 2-1/2 cups

  7. -Other veggies= 5-1/2 cups


2 cups / day

  1. Focus on fruits

  2. Eat a variety of fruits

  3. Go easy on fruit juices


3 cups / day

  1. Get your calcium-rich foods

  2. Go low-fat or fat-free when you choose milk, yogurt, or cheese

Meat & Beans

6 ounces / day

  1. Go lean with protein

  2. Choose low-fat or lean meats and poultry

  3. Vary your protein routine – choose more fish, beans, peas, nuts, and seeds

Find your balance between food and physical activity. Be physically active for at least 150 minutes each week.

Know your limits on fats, sugars, and sodium. Your allowance for oils is 6 teaspoons a day. Limit extras – solid fats and sugars – to 260 calories a day. Reduce sodium intake to less than 2,300 mg a day.

Your results are based on a 2000 calorie pattern. This calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your calorie intake.

Healthy Eating Tips

  1. Choose whole-grain products and fruits and vegetables daily. These give vitamins and minerals, fiber, and other substances that are important for good health. Have 20 to 35 grams of dietary fiber per day.

  2. Choose fats wisely. Keep intakes of saturated and trans fats very low. How do you do this?

  3. -Limit animal fats. This means meat fat and full-fat dairy products.

  4. -Strictly limit trans fats which come from hydrogenated oils. These are in stick margarine, cookies, snack crackers, vegetable shortening (and foods fried in this).

Read food labels to find out the grams of saturated fat and trans fat an item has per serving. Aim to have less than 2 grams of trans fat a day. Use only monounsaturated and polyunsaturated fat for added fats.

(These are mostly liquid at room temperature.)

  1. Canola, olive, and peanut oils

  2. Natural fat in avocado

  3. Fat in almonds, peanuts, pecans

Monounsaturated Fats - Preferred

(These are mostly liquid at room temperature.)

  1. Safflower, corn, sunflower, soybean, and sesame seed oils

  2. Soft tub margarine

  3. Fat in walnuts, sunflower and pumpkin seeds

  4. Mayonnaise

Polyunsaturated Fats – Preferred

  1. Reduce salt (sodium) and increase potassium. Limit sodium to 2,300 milligrams (mg) per day; 1,500 mg if you have high blood pressure, are African American, or are middle-aged and older. This is from all sources: Salt added in cooking and at the table; salt in processed foods; and sodium that occurs naturally in foods. Read the Nutrition Facts on food labels for sodium content.

  2. Keep foods safe to eat. (See the Prevention section in Food Poisoning.)


Eat Smart, Play Hard™ Healthy Lifestyle!