Good eating guidelines

bell peppers

Make each bite count

The Dietary Guidelines for Americans developed by the U.S. Department of Agriculture (USDA) can help you make smart food choices for a healthier life.

How much should I eat?

The amount you should eat depends on your age, activity level, and whether you're trying to gain, maintain, or lose weight. The USDA's ChooseMyPlateKaiser Permanente is not responsible for the content or policies of external Internet sites, or mobile apps. can help you pick the foods and amounts that are right for you.

Look for the nutrition facts label on packaged foods to tell you how many calories, fat grams, and other nutrients are in each serving of food.

USDA Key Elements of Healthy Eating

Healthy eating includes:

  • A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
  • Fruits, especially whole fruits
  • Grains, at least half of which are whole grains
  • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
  • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
  • Oils

Limit saturated fats and trans fats, added sugars, and sodium (salt).

Reviewed by Kaiser Permanente in 2018

Eating better together

Join a healthy eating class in your area.

Need support? Find a wellness coach.

Fresh produce and exciting flavors

Explore your healthy eating lifestyle at a farmers market near you.

Your eating-well toolkit