—Fruits: 3 average-sized fruits daily
—Vegetables: 2 cups cooked or 4 cups raw vegetables daily
—Nuts/seeds: 5 1-ounce servings per week — about 20 nuts per serving
—Whole grains: 2 ½ daily servings
—Polyunsaturated fats, found in many vegetable oils: 11 percent of daily calories
—Seafood: about 8 ounces weekly
"Bad" ingredients
—Red meat: 1 serving weekly — 1 medium steak or the equivalent
—Processed meat: None recommended
—Sugary drinks: None recommended
—Salt: 2,000 milligrams daily — just under a teaspoon.