Healthy eating plan for women

The eating plan listed below is based on a 2,200-calorie eating plan for moderately active women.

Fruits (whole fruit = 1 cup): 2 cups

Example: 1 apple, 1 orange

Vegetables: 3 cups

Example: 1 cup of black beans, 1½ cups of leafy salad greens, 6 baby carrots

Proteins: 6 ounces

Example: ½ cup of baked beans or 1 small steak (5½ ounces), ½ ounce of almonds

Grains (at least half should be whole grains): 7 ounces

Example: 1 cup of cereal, 2 slices of bread, 1 cup of pasta, 1 mini bag of unbuttered microwave popcorn

Dairy: 3 cups

Example: 1 cup of low-fat milk, 1 8-ounce container of yogurt, 1½ ounces of cheese, or equal amounts of calcium-fortified dairy-free products

Fats/Oils: 29 grams, or about 6 teaspoons

Example: 1 tablespoon of canola oil, ½ medium avocado

The eating plan listed below is based on a 2,200-calorie eating plan for moderately active women.

Fruits (whole fruit = 1 cup): 2 cups

Example: 1 cup of grapes, 1 mixed fruit cup

Vegetables: 2½ cups

Example: 1 cup of cooked broccoli, 1 large sweet potato, ½ chopped red bell pepper

Proteins: 5½ ounces

Example: 2 eggs, ½ cup of baked beans, 1 small steak

Grains (at least half should be whole grains): 6 ounces

Example: 1 cup of cereal, 2 slices of bread, ½ cup of pasta, 1 mini bag of unbuttered microwave popcorn

Dairy: 3 cups

Example: 1 cup of low-fat milk, 1 8-ounce container of yogurt, 1½ ounces of cheese, or equal amounts of calcium-fortified dairy-free products

Fats/Oils: 27 grams, or about 5 teaspoons

Example: 1 tablespoon of peanut butter, 1 ounce of almonds, 1 teaspoon of olive oil

The eating plan listed below is based on a 1,800-calorie eating plan for moderately active women.

Fruits (whole fruit = 1 cup): 1½ cups

Example: 1 banana, 1 snack container of applesauce

Vegetables: 2½ cups

Example: 1 cup of cooked green beans, 1 medium potato, ½ baked acorn squash

Proteins: 5 ounces

Example: ½ chicken breast, 1 tablespoon of peanut butter, ¼ cup of black beans

Grains (at least half should be whole grains): 6 ounces

Example: 1 cup of cereal, 2 slices of bread, ½ cup of pasta, 1 mini bag of unbuttered microwave popcorn

Dairy: 3 cups

Example: 1 cup of low-fat milk, 1 8-ounce container of yogurt, 1½ ounces of cheese, or equal amounts of calcium-fortified dairy-free products

Fats/Oils: 24 grams, or less than 5 teaspoons

Example: 1 tablespoon of peanut butter, 1 ounce of almonds

Start small with just one goal, and once you’ve figured out how to meet that goal most days of the week, pick another small goal. You’ll have a healthy eating plan in place before you know it!

• Buy one piece of whole fruit at the grocery store for each day of the week.
• Add at least one vegetable to one of your meals each day.
• Switch your favorite yogurt for a plain yogurt with whole fruit.
• Drink water with lemon rather than sugar-sweetened beverages.
• Add a premade salad to your dinner most nights of the week.
• Buy one less treat or splurge food at the store (chips, cookies, ice cream, etc.) than you normally would.
• Ask for brown rice instead of white rice when you order Chinese food.
• Put out a bowl of whole fruit on your kitchen counter.
• Buy seafood instead of beef or pork for one dinner a week.
• Plan a meatless meal using beans or tofu once a week.
• Switch a sugary breakfast item (sugary cereal, muffin, doughnut, etc.) with a whole-grain or protein item like oatmeal, whole-wheat toast, or an egg.
• Ask friends or family for their favorite healthy recipes.
• Order thin-crust or whole-wheat pizza.
• Buy healthy snacks (nuts, dried fruit, whole-wheat crackers, low-fat cheese, precut vegetables, whole fruit, etc.) to have ready when you get hungry.
• Go grocery shopping with a list of healthy options.
• Use the salad bar at work, school, or restaurants to get more vegetables that day.
• Switch from using butter to cook to using olive oil or other healthier oils.

U.S. Department of Agriculture. (2016). Dietary Guidelines for Americans, Tables A2-1 and A3-1.