Research shows that adults should eat two cups of fruit and 2.5 cups of vegetables each day, fish twice per week, plus additional lean protein, oils rich in unsaturated fats and whole grains, registered dietitian Barbara Quinn writes. For better health, reduce consumption of saturated fats and cured or smoked meats, drink plenty of water and avoid foods with more calories than nutrients, such as desserts and junk food, Quinn writes.

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