Good nutrition is essential for a healthy lifestyle. Eating a variety of nutrient-rich foods and beverages is the key to getting the essential vitamins, minerals, proteins, fats, water and carbohydrates that the body needs.
Fruits
, vegetables, whole grains, low-fat and low-fat dairy products, fish and seafood, lean, unprocessed meat and skinless poultry, nuts and legumes are all excellent sources of nutrition. Calcium, potassium, dietary fiber, vitamin D and iron are particularly important dietary components for public health.Health professionals can use these lists to help Americans identify the foods and beverages they like that also meet their needs for food groups and nutrients. Fruits are naturally rich in vitamins and minerals. Citrus fruits such as oranges, lemons and grapefruits are high in vitamin C. Bananas are a great source of potassium. Apples are high in fiber.
Berries such as strawberries, blueberries and raspberries are packed with antioxidants. Other fruits such as mangoes, papayas and avocados are also excellent sources of nutrition. Vegetables are also an important part of a healthy diet. Leafy greens such as spinach, kale and Swiss chard are high in vitamins A and C. Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts are high in fiber.
Root vegetables such as carrots, beets and potatoes are high in potassium. Other vegetables such as mushrooms, peppers and tomatoes are also excellent sources of nutrition. Whole grains provide essential vitamins and minerals as well as dietary fiber. Oats are high in fiber and B vitamins. Brown rice is a great source of magnesium.
Quinoa is high in protein. Barley is high in iron. Other whole grains such as buckwheat, millet and bulgur wheat are also excellent sources of nutrition. Low-fat dairy products provide essential vitamins and minerals as well as protein. Milk is a great source of calcium and vitamin D.
Yogurt is high in protein and probiotics. Cheese is high in calcium and B vitamins. Other dairy products such as cottage cheese and kefir are also excellent sources of nutrition. Fish and seafood provide essential vitamins and minerals as well as omega-3 fatty acids. Salmon is a great source of omega-3 fatty acids.
Tuna is high in protein. Shrimp is high in iron. Other fish and seafood such as cod, mackerel and crab are also excellent sources of nutrition. Lean meats provide essential vitamins and minerals as well as protein. Chicken is a great source of protein.
Turkey is high in B vitamins. Beef is high in iron. Other lean meats such as pork, lamb and bison are also excellent sources of nutrition. Nuts and legumes provide essential vitamins and minerals as well as dietary fiber. Almonds are a great source of vitamin E.
Peanuts are high in protein. Lentils are high in iron. Other nuts and legumes such as walnuts, cashews, chickpeas and black beans are also excellent sources of nutrition. For more detailed resources on vitamins, minerals and supplements, visit the Nutrition Center at Nutrition.gov or explore the history of dietary guidance at the USDA's Research Education & Economics (REE) mission website.