What they do: Fruits are great for hydration and they’re a fantastic source of fiber, which aids in digestion and helps prevent heart disease, as well as potassium, which is important for proper organ function. Fruits are also an amazing source of antioxidants. How much? Two or more servings per day What’s a serving? 1 medium-sized, fresh fruit, 1 cup cut-up fruit Best sources: Apples, oranges, blueberries, blackberries, bananas Tip: Starting your day with a fruit smoothie is a great way to get your daily servings of fruit.


What they do: Vegetables are pretty much the healthiest foods on the planet. They provide beta carotene, which your body turns into vitamin A. It is important for good vision and immune function. Vegetables also provide vitamin C, which creates collagen, a protein that makes skin, joints, and bones strong. They also contain a host of cancer-fighting phytochemicals. How much? Four or more servings per day What’s a serving? ½ cup cooked vegetables,1 cup raw vegetables, ½ cup vegetable juice Best sources: Kale, broccoli, spinach, romaine lettuce, peppers, cabbage Tip: Eat the rainbow! The varying, vibrant colors in vegetables exist because of the thousands of healthful phytonutrients.


What they do: Nuts and seeds provide protein and iron, as well as zinc, which supports a healthy immune system. Omega-3 fatty acids, found in walnuts, flax seeds, and chia seeds, aid in healthy brain function. How much? One to two servings per day What’s a serving? ¼ cup nuts, 2 Tbsp seeds, 1 Tbsp nut or seed butter Best sources: Pumpkin seeds, peanut butter, tahini, flax seeds, walnuts, almonds Tip: Try some tahini in your salad dressing to add creaminess or a handful of almonds as a satisfying, midday snack.


What they do: Legumes and soyfoods provide a hefty amount of protein, the basic component of all living cells that supports growth, maintenance, and repair. Many of these foods are also rich in calcium, which is vital for strong and healthy bones, and iron, an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to the rest of your body. How much? Three or more servings per day What’s a serving? ½ cup cooked beans, ½ cup tofu, ½ cup tempeh, 1 cup fortified soy milk Best sources: Kidney beans, tofu, tempeh, lentils, peas Tip: Make sure to buy calcium-set tofu so you not only get a healthy dose of protein, but calcium as well.


What they do: Grains are a great source of fiber and iron, and they also contain some protein. They are rich in B vitamins, which are important for metabolism and nerve function. How much? Five or more servings per day What’s a serving? ½ cup cooked rice, pasta, or quinoa, 1 sweet potato, 1 ounce ready-to-eat cereal, 1 slice whole wheat bread Best sources: Brown rice, whole wheat pasta, oatmeal, sweet potatoes, yams Tip: Throw a dash of quinoa into your salad to add some bulk and additional flavor.


The best way to get your daily dose of healthy fat is through whole foods like nuts, seeds, nut butters, and avocados, paying close attention to foods rich in omega-3 fatty acids: flax seeds, hemp seeds, and walnuts. Other sources of fat, such as plant-based mayonnaise, margarine, or oils, should be kept to a minimum—one or two servings a day.


Important for bone health and helps protect against many illnesses, from cancer to autoimmune disease. Your body can synthesize vitamin D when it gets adequate sun exposure, but many of us live in climates in which that’s just not possible. Make sure you’re getting sufficient amounts from fortified foods or a supplement.


While it finds its way into animal foods, this bacteria-borne vitamin doesn't get into plants. So, it is important that we supplement B12. The good news is that lots of foods, including non-dairy milks, many cereals, and nutritional yeast, are fortified with B12. Even so, buy a B12 supplement from your local pharmacy and take it regularly.