Checklist for a Healthy Diet

Think of the lists below as your nutritional foundation. These foods represent the bare bones of a healthy diet. They don't have to be the only foods you eat. If you want to supplement them with a bowl of pasta, that's fine. There are no limits on quantity for the foods listed in the first three categories, but as always, keep an eye on your portions if you're concerned about your weight. (See Portion Control on page 4.)

At Least Once a Day
These foods provide the necessary fiber and essential nutrients — especially vitamin C, calcium, omega-3 fatty acids, folic acid, and other antioxidants — often in short supply in American diets.

4 slices whole-grain bread

1 cup whole-grain cereal

1 apple, orange, or wedge of melon, or 1/2 cup berries

1 peach, pear, or banana, or 1/2 cup grapes

1 tomato or 1/2 sweet pepper

1/2 cup carrots, green beans, or peas

1/2 cup spinach, kale, asparagus, or broccoli

3 cups low-fat milk or yogurt, or 3 ounces semihard cheese, such as Jarlsberg, Swiss, or Cheddar

2 tablespoons peanuts, cashews, walnuts, flaxseed, or peanut butter

8 cups water

At Least Three Times a Week
These are either high-protein or high-fiber carbohydrate foods (to build and fuel muscles) or foods that pack a nutritional bonus.

4 ounces lean beef, pork, or lamb

4 ounces skinless chicken

4 ounces fish, such as tuna, shrimp, salmon, halibut, or cod

1 egg

1 cup brown rice, cracked wheat, or other whole grain

1/2 cup winter squash or sweet potatoes

1/2 cup potatoes (not fried)

1/2 cup wine (optional)*

*The American Heart Association says that up to one drink of wine (or any other alcoholic beverage) a day may be beneficial to heart health.

At Least Once a Week
Round out the three-times-a-week list with these nonmeat protein sources. The extra dairy boosts calcium intake.

4 ounces tofu or other soy food

1/2 cup hummus or 1 cup cooked legumes, such as lentils or beans

2 cups low-fat milk or yogurt, or 2 ounces hard cheese, such as Parmesan or Romano

Less Than Once a Week
Allow yourself an occasional splurge on these items, but no more than one serving. These are foods loaded with artery-clogging saturated fats and hip-widening empty calories.

Pizza

Tacos, burritos, hamburgers, ground beef

Full-fat salad dressing

Cheese spreads

Doughnuts, pastries, pie

Whole milk, premium ice cream

Hot dogs, salami, sausage, bacon

Fried foods and snack foods

Soft drinks