A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.
Food Group Amounts for 1,800 Calories a Day for Ages 14+ Years
Focus on whole fruits
Focus on whole fruits that are fresh, frozen, canned, or dried.
Vary your veggies
Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices.
Make half your grains whole grains
Find whole-grain foods by reading the Nutrition Facts label and ingredients list.
Vary your protein routine
Mix up your protein foods to include seafood; beans, peas, and lentils; unsalted nuts and seeds; soy products; eggs; and lean meats and poultry.