Eat the Right Amount for You
How many calories you need isn’t one-size-fits-all—it depends on things like your age, sex, height, weight, and how active you are. That’s why paying attention to portion sizes really matters, especially when it comes to foods and drinks that are higher in calories.
And let’s not forget hydration. Staying well-hydrated is one of the simplest ways to support your health. Water—whether still or sparkling—is always a smart choice, and unsweetened drinks are great options too.
Prioritize Protein Foods at Every Meal
Protein is one of the building blocks of good health, and it’s worth choosing wisely. Aim for high-quality, nutrient-dense sources as part of your daily routine. Mix it up—enjoy animal-based options like eggs, poultry, seafood, and lean cuts of meat, alongside plant-based favorites such as beans, lentils, nuts, seeds, and soy.
How you cook matters too. Instead of deep-frying, try baking, roasting, grilling, stir-frying, or broiling for flavor without the extra grease. And when it comes to meat, keep it simple—skip the added sugars, refined carbs, and chemical additives. Seasoning with salt, herbs, and spices can go a long way.
As a general guide, most people benefit from about 1.2 to 1.6 grams of protein per kilogram of body weight each day, though your exact needs depend on your overall calorie requirements.
Consume Dairy
Dairy can be a powerhouse in your diet—packed with protein, healthy fats, vitamins, and minerals. When you include it, go for full-fat options without added sugars to get the most benefit.
As a general guide, three servings a day fit well into a 2,000-calorie plan, though your exact needs may vary depending on your lifestyle and calorie requirements.
Eat Vegetables & Fruits Throughout the Day
Fruits and vegetables are at the heart of a healthy diet, and variety is key—different colors bring different nutrients. Whole produce in its natural form is best, so give it a good wash before eating raw or cooking.
Frozen, dried, or canned options can also work well, as long as they’re free from or have limited amounts of added sugars. To keep things tasty, season with herbs, spices, or a little salt. One-hundred percent fruit or vegetable juice can fit in too, but keep portions small or dilute it with water.
As a general guide, a 2,000-calorie plan includes about three servings of vegetables and two servings of fruit each day, though your needs may shift depending on your individual caloric requirements.
Incorporate Healthy Fats
Healthy fats are an important part of a balanced diet, and you’ll find them plentiful in many whole foods like meats, poultry, eggs, omega-3–rich seafood, nuts, seeds, full-fat dairy, olives, and avocados.
When cooking or adding fats to meals, olive oil is a great go-to thanks to its essential fatty acids, though butter or beef tallow can also be used in moderation. The key is balance; saturated fat should generally stay under 10% of your daily calories, and cutting back on highly processed foods makes that easier.
While research is still evolving on which fats best support long-term health, choosing nutrient-dense, minimally processed options is always a smart move.
Focus on Whole Grains
Whole grains are a smart choice for lasting energy and better health. They’re naturally rich in fiber, which helps keep you full and supports digestion.
Try to cut back on highly processed carbs like white bread, packaged breakfast foods, flour tortillas, and crackers, since they don’t offer the same benefits. As a general guide, aim for about two to four servings of whole grains each day if you’re following a 2,000-calorie plan, adjusting as needed to fit your individual caloric requirements.
Limit Highly Processed Foods, Added Sugars, & Refined Carbohydrates
Highly processed, ready-to-eat foods—like chips, cookies, and candy—often come loaded with added sugars and salt, making them best to avoid. Instead, focus on nutrient-dense choices and home-prepared meals, and when dining out, look for healthier options.
It’s also smart to limit foods and drinks with artificial flavors, dyes, preservatives, or low-calorie non-nutritive sweeteners, and skip sugar-sweetened beverages such as sodas, fruit drinks, and energy drinks. While added sugars aren’t considered part of a healthy diet, keeping them under 10 grams per meal is a practical guideline.
For snacks, follow FDA limits: grain-based options like crackers should stay under 5 grams of added sugar per ¾ ounce whole-grain equivalent, while dairy snacks like yogurt should stay under 2.5 grams of added sugar per ⅔ cup equivalent.
Limit Alcoholic Beverages
Cutting back on alcohol is one of the simplest ways to support better overall health. Some people should avoid it entirely, such as pregnant women, anyone recovering from alcohol use disorder or struggling to control their drinking, and those taking medications or managing medical conditions that don’t mix well with alcohol.
If you have a family history of alcoholism, it’s also wise to be extra mindful of how much you drink and the risks of addictive behaviors.
For the full text, see the U.S. Department of Agriculture website.
The 2025–2030 Dietary Guidelines for Americans offer a clear roadmap toward better health, but meaningful change begins with everyday choices. If you have questions about nutrition, supplements, or personalized health strategies, speak with a healthcare professional who can guide you. Small, consistent steps today can lead to lasting improvements in your long-term well-being.
If you’re ready to take practical steps toward healthier living, Myerlee Pharmacy is here to support you with compounding services tailored to your needs. Call Myerlee Pharmacy at (239) 482-3022 or contact us online to learn how we can support your wellness journey today.
References
- U.S. Department of Agriculture. 2025–2030 Dietary Guidelines for Americans