Healthy Eating > Healthy Eating > Healthy Eating Tools > Healthy Eating Planner

Healthy Eating Planner

Improve Your Health Through Good Nutrition

In three easy steps, learn how small changes can lead to healthier habits and big results over time.

Red asterisk indicates required fields (*)
About Me
This tool is designed for adults 19 years and older.
(feet)* (inches)*
If you are pregnant, enter your pre-pregnancy weight

My Activity Level*

Focusing My Plan

My top health goal is to:


Assessing My Habits
  • Do I often skip breakfast?
  • Do I eat most meals out rather than preparing foods at home?
  • Do I feel like I often overeat?
  • Do I buy organic or local food because I think it is better for the environment?
  • Do I drink a lot of empty-calorie beverages (sports drinks, sodas, alcohol)?
  • Is one of my top priorities to keep food costs low?
  • Do I wish to be more physically active?

Food Intake*

In one day I usually eat the following amount from each food group:

Cups dairy
See pictures of serving size examples

Foods that are in the Dairy group:more

Milk: Milk (fat-free, low-fat, 2% and whole), Chocolate milk, Lactose-free milk, Acidophilus.
Cheese: Shredded cheese, Cheddar cheese, Mozzarella cheese, Parmesan cheese, String cheese, Ricotta cheese, Swiss cheese, American cheese, Cottage cheese.
Dessert: Frozen yogurt, Hot chocolate*, Ice cream, Milk shake, Pudding*.
Cooking: Buttermilk, Condensed milk, Evaporated milk.
* made with milk

Cups vegetables
See pictures of serving size examples

Foods that are in the Vegetables group:more

Dark-Green: Bok choy, Broccoli, Collard greens, Kale, Mustard greens, Romaine, Spinach, Turnip greens.
Orange: Acorn squash, Butternut squash, Carrots, Pumpkin, Sweet potato, Winter squash.
Starchy: Corn, Green peas, Lima beans, Potato.
Other: Artichokes, Asparagus, Avocado, Beets, Cabbage, Cauliflower, Celery, Cucumber, Eggplant, Green beans, Iceberg lettuce, Mushrooms, Onions, Peppers, Summer squash, Tomato, Zucchini.

Cups fruits
See pictures of serving size examples

Foods that are in the Fruits group: more

Berries: Blueberries, Raspberries, Strawberries.
Melons: Cantaloupe, Honeydew melon, Watermelon.
Tropical Fruit: Banana, Guava, Kiwi, Mango, Papaya, Pineapple, Plantain, Star fruit.
Dried: Cranberries, Dates, Figs, Prunes, Raisins.
Citrus: Grapefruit, Lemon, Orange, Tangerine.
Other: Apple, Apricot, Avocado, Cherries, Grapes, Nectarine, Peach, Pear, Plum, 100% Fruit juice.

Servings grains
See pictures of serving size examples

Foods that are in the Grains group: more

Choose whole grains whenever possible. Examples of whole grains are whole-wheat bread, oatmeal and brown rice. Examples of refined grains are white bread and white rice.
Bagels, Barley, Bread, Breadsticks, Buckwheat, Bulgur, Buns, Cereal, Crackers, Cornbread, Couscous, Graham crackers, Granola and granola bars, Grits, Muffins (English), Pancakes and waffles, Oats and oatmeal, Pasta (spaghetti, macaroni), Pita bread, Pizza crust, Popcorn, Pretzels, Quinoa, Rice, Rolls or biscuits, Taco shells, Tortillas (corn or flour).

Ounces protein
See pictures of serving size examples

Foods that are in the Protein group: more

Meat: Beef, Chicken, Ham, Lamb, Pork, Sausage, Turkey, Luncheon or deli meats.
Eggs: Eggs
Fish: Catfish, Cod, Halibut, Salmon, Sardines, Tilapia, Trout, Tuna (steak or canned).
Shellfish: Clams, Lobster, Mussels, Scallops, Shrimp.
Beans: Baked beans, Black beans, Falafel, Garbanzo beans, Hummus, Kidney beans, Lentils, Pinto beans, Refried beans, Soybeans (edamame), Split peas, Tofu, Tempeh.
Nuts + Seeds: Almonds, Peanut butter or other nut butter, Peanuts, Pine nuts, Sunflower seeds, Walnuts, Cashews.

Empty-Calorie foods
See examples of empty-calorie foodsmore

Almost done!
Additional Nutrition Needs

Want to know more about this tool? | Click here for our Disclaimer