“Then God said, Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food.”1(NLT).“Every moving thing that lives shall be meat for you.”2“He causeth the grass to grow for the cattle, and herb for the service of man: that he may bring forth food out of the earth…These wait all upon thee; that thou mayest give them their meat in due season.”3“The eyes of all wait upon thee; and thou givest them their meat in due season.”4
God made an initial, generous provision of plant- and animal-based healthy diets for humanity before and after humanity’s fall through disobedience. God causes vegetables to grow, and humanity cultivates the land to produce food. God caused the river to flow out of Eden to water the garden, which split into four rivers (Pishon, Gihon, Tigris, Euphrates), providing abundant fresh water for humanity’s consumption and hydration at creation. Ultimately, humanity absolutely depends on God for daily sustenance and on His perfect timing in providing it.
A healthy diet is a major component of a healthy lifestyle. We define a healthy lifestyle as a way of living that individuals intentionally adopt, maintain, and practice daily to prevent and control disease, improve their physical, mental, emotional, social, and spiritual well-being, and enhance their quality of life.
Adopting, maintaining, and continually making healthy choices for a healthy lifestyle requires behavioral change. According to the Institute of Medicine (IOM,2001), “Behavior can be changed, and those changes can influence health. However, “Initiating and maintaining behavior change is complex and difficult” (Pellmar, Brandt, and Baird, 2002). According to DiClemente et al (2019), “Before behaviors can change, the determinant(s) of behavior, the nature of the behavior, and motivation for the behavior must be understood.” There are several behaviors change theories and models that can be applied at multiple levels of influence on human behavior, using a socioecological approach: which states that “human behavior shapes and is shaped by multiple levels of influences.” Such levels of influence include intrapersonal (individual), interpersonal (family, friends, peer groups), organizational, community, and public policy.
WLT provides the fundamental truth, rooted in God’s word, for behavior change that promises benefits in this life and in the life to come. This truth brings profound change to individuals’ hearts and minds, transforming their character, behavior, attitudes, beliefs, and knowledge, enabling them to easily adopt, maintain, and continually make healthy daily choices. When individuals adopt a healthy lifestyle, they serve as a model for other family members, including children, and for the broader community. Many diseases, injuries, disabilities, and premature deaths from heart diseases, strokes, cancers, and diabetes can be prevented or reduced with behavior change.
WLT uses evidence-based information and interventions from The Community Guide, the Promising Interventions from the Dietary Guidelines for Americans 2025-2030, CDC.gov/nutrition,and Truth from the Holy Bible to help you acquire the knowledge, attitudes, skills, and beliefs you need to adopt, sustain, and continually make healthy daily choices to live a healthy lifestyle. The following are considered healthy diets and beverages. First, we cover the benefits of healthy diets, then macronutrients and micronutrients.WLT informs and empowers individuals to take action to experience these benefits by consuming the healthy diets and beverages presented below.
(cdc.gov/nutrition)
A macronutrient is a nutrient, such as carbohydrate, protein, fat, or oil, that must be consumed in relatively large quantities because it provides energy—healthy nutrition requires an appropriate amount of food each day, including a variety of nutrients.
“Eat the right amount for you. The calories you need depend on your age, sex, height, weight, and level of physical activity. Pay attention to portion sizes, particularly for foods and beverages higher in calories.”
The following food groups and subgroups are considered: vegetables, fruits, grains, proteins, dairy, and oils.
Dark-green vegetables: All fresh, frozen, and canned dark-green leafy vegetables and broccoli, cooked or raw, including amaranth leaves, bok choy, broccoli, chamnamul, chard, collards, kale, mustard greens, poke greens, romaine lettuce, spinach, taro leaves, turnip greens, and watercress.
Red and Orange vegetables: All fresh, frozen, and canned red and orange vegetables or juice, cooked or raw: for example, calabaza, carrots, red or orange bell peppers, sweet potatoes, tomatoes, 100% tomato juice, and winter squash.
Beans, Peas, Lentils: All cooked from dry or canned beans, peas, chickpeas, and lentils: for example, black beans, black-eyed peas, Bayo beans, chickpeas (garbanzo beans), edamame, kidney beans, lentils, lima beans, mung beans, pigeon peas, pinto beans, and split peas. Does not include green beans or green peas.
Starchy Vegetables: All fresh, frozen, and canned starchy vegetables: for example, breadfruit, burdock root, cassava, corn, jicama, lotus root, lima beans, plantains, white potatoes, salsify, taro root (dasheen or yautia), water chestnuts, yam, and yucca.
Other Vegetables: All other fresh, frozen, and canned vegetables, cooked or raw: for example, asparagus, avocado, bamboo shoots, beets, bitter melon, Brussels sprouts, cabbage (green, red, napa, savoy), cactus pads (nopales), cauliflower, celery, chayote (mirliton), cucumber, eggplant, green beans, kohlrabi, luffa, mushrooms, okra, onions, radish, rutabaga, seaweed, snow peas, summer squash, tomatillos, and turnip.
All fresh, frozen, canned, and dried fruits and 100% fruit juices: for example, apples, Asian pears, bananas, berries (e.g., blackberries, blueberries, currants, huckleberries, kiwifruit, mulberries, raspberries, and strawberries); citrus fruit (e.g., calamondin, grapefruit, lemons, limes, oranges, and pomelos); cherries, dates, figs, grapes, guava, jackfruit, lychee, mangoes, melons (e.g., cantaloupe, casaba, honeydew, and watermelon); nectarines, papaya, peaches, pears, persimmons, pineapple, plums, pomegranates, raisins, rhubarb, sapote, and soursop.
o Vegetables: 3 servings per day
o Fruits: 2 servings per day
(from the DGA-2025-2030)
Grains are a specific food group containing carbohydrates. Carbohydrates account for almost half of all energy consumed by Americans. High-quality carbohydrate foods include minimally processed vegetables, berries and other fruits, whole grains, and beans.”
All whole-grain products and whole grains used as ingredients: for example, amaranth, barley (not pearled), brown rice, buckwheat, bulgur, millet, oats, popcorn, quinoa, dark rye, whole-grain cornmeal, whole-wheat bread, whole-wheat chapati, whole-grain cereals and crackers, and wild rice. • Refined grains: All refined-grain products and refined grains used as ingredients: for example, white breads, refined-grain cereals and crackers, corn grits, cream of wheat, barley (pearled), masa, pasta, and white rice. )Carbohydrates
Carbohydrates are a macronutrient that must be consumed in large quantities because they provide the body with energy. Energy in food is measured in units of calories. The number of calories an individual needs each day varies with age, sex, body size, activity level, and climate. Carbohydrates are chains of sugars found in cereal grains like maize, rice, and wheat; starchy roots such as potatoes and yams; and fruits and vegetables. The complex carbohydrates found in whole-grain products such as whole-wheat bread and oatmeal consist of long chains of sugars that are digested more slowly.
“Fiber is a nondigestible complex carbohydrate found in unprocessed plant-based foods, and it is essential for healthy digestion because it provides bulk that moves food material through the intestines.”(Jacobson 2024)
(DGA 2025-2030)
Protein is a macronutrient. It is a chain of amino acids. Amino acids are organic compounds that contain carbon, hydrogen, oxygen, and nitrogen. In the body’s cells, amino acids are broken down and reassembled to form new proteins such as keratin, which makes up hair and nails; hemoglobin in the blood that transports oxygen; antibodies that help the immune system recognize and fight infection; actin and myosin that contract and relax muscles; and collagen in ligaments, tendons, and skin. Amino acids that are recognized as critically important for human biochemistry are about twenty different kinds. Nine of the amino acids are described as essential amino acids because the human body cannot produce them and must be derived from foods. The essential amino acids are required for the “synthesis of enzymes, hormones, and neurotransmitters; for immune defense; and for the continual renewal of muscle, bone, and other tissues. Because there is no dedicated storage pool for amino acids, regular dietary intake is necessary to sustain tissue repair and metabolic balance. Adequate protein intake may help preserve lean mass, regulate appetite, and maintain metabolic health—factors that influence long-term well-being, weight management, and physical function. Requirements increase during periods of growth, pregnancy, lactation, and aging, when the efficiency of protein utilization declines.”
Meat, poultry, seafood, eggs, and dairy are concentrated sources of high-quality protein with complete essential amino acid profiles and high digestibility. These foods provide substantial shares of nutrients often underconsumed in U.S. diets, including vitamin B12, vitamin D, calcium, heme iron, zinc, and choline.
Seafood, which includes fish and shellfish, provides high-quality protein and long-chain omega-3 fatty acids that support cardiometabolic and neurocognitive health. Because mercury, in the form of methylmercury, occurs in varying amounts across species, the FDA and the Environmental Protection Agency provide joint guidance to help limit exposure, particularly for women who are or may become pregnant, those who are lactating, and young children. Seafood varieties lower in methylmercury—such as salmon, anchovies, sardines, Pacific oysters, and trout—are encouraged. Tilapia, shrimp, catfish, crab, and flounder are also commonly consumed species that are lower in methylmercury.
Eggs supply complete protein and choline, an essential nutrient for brain and liver function. Dairy foods provide protein along with calcium, potassium, and vitamin D. Whole-fat and low-fat dairy products are acceptable in nutrient-dense diets.
Legumes, pulses, nuts, seeds, and soy products provide plant-based pathways to meet protein needs while increasing fiber and phytochemical intake. Compared with animal sources, plant proteins have a lower essential amino acid density but offer other benefits, such as higher levels of magnesium and folate. Pulses, soy, nuts, and seeds provide complementary nutrients, including fiber, folate, magnesium, and phytonutrients, but have lower essential amino acid density and reduced mineral bioavailability. Nutrient gaps can occur in fully plant-exclusive diets (notably vitamin B12, iron, zinc, iodine, and calcium) and should be addressed through fortified foods or supplementation.
Protein • Prioritize high-quality, nutrient-dense protein foods as part of a healthy dietary pattern. • Consume a variety of protein foods from animal sources, including eggs, poultry, seafood, and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, seeds, and soy. • Swap deep-fried cooking methods with baked, broiled, roasted, stir-fried, or grilled cooking methods. • Consume meat with no or limited added sugars, refined carbohydrates or starches, or chemical additives. If preferred, flavor with salt, spices, and herbs. • Protein serving goals: 1.2–1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements.
(DGA2025-2030)
Fat is a lipid of animal origin that is solid at room temperature, such as butter and lard. A lipid is a fatty acid, which is a hydrocarbon chain with other chemical groups at the end of the chain. Fat is an essential macronutrient. It provides energy, regulates metabolism, forms cell membranes, and supports hormonal and signaling functions vital for human health. “Not all fatty acids are equally healthy. The relative healthiness of lipids is related to the amount of hydrogen they contain.” An unsaturated fatty acid contains at least one double bond in the carbon chain. Both monounsaturated fatty acids (MUFAs), such as those found in olive oil, avocados, and nuts, and polyunsaturated fatty acids (PUFAs), such as those in cold-water fish like salmon (which contain omega-3 fatty acids), seem to be protective against heart disease. Americans consume an estimated 0.8% of energy from the plant-derived omega-3 alpha-linolenic acid (ALA). 133 Rich sources of ALA include flaxseed, chia seed, walnuts, soy products, and soybean and canola oils. Seafood, which includes fish and shellfish, provides preformed long-chain omega-3 fatty acids.”(DGA2025-2030).The three principal fatty acid classes—saturated, monounsaturated (MUFA), and polyunsaturated (PUFA) occur naturally in a variety of foods such as meat, dairy, nuts, and fish, and appear in more concentrated forms when refined into cooking oils, frying oils, salad dressings, and other processed food ingredients.
An oil is a plant-derived lipid that is liquid at room temperature, such as corn oil and olive oil. Oils are important to consider in a healthy dietary pattern because they provide essential fatty acids. Commonly consumed oils include canola, corn, olive, peanut, safflower, soybean, and sunflower oils. Oils are also naturally present in nuts, seeds, seafood, olives, and avocados. The fats in some tropical plants, such as coconut oil, palm kernel oil, and palm oil, are not included in the oils category because they contain a higher percentage of saturated fat than other oils. Strategies to shift intake include cooking with vegetable oil instead of high-saturated-fat fats, such as butter, shortening, lard, or coconut oil. However, some foods, such as desserts and sweet snacks made with oils rather than saturated fats, are still high in added sugars and thus not nutrient-dense.
All fluid, dry, or evaporated milk, including lactose-free and lactose-reduced products and fortified soy beverages (soy milk), buttermilk, yogurt, kefir, frozen yogurt, dairy desserts, and cheeses. Most choices should be fat-free or low-fat. Cream, sour cream, and cream cheese are not included due to their low calcium content
Healthy fats are plentiful in many whole foods, such as meats, poultry, eggs, omega-3–rich seafood, nuts, seeds, full-fat dairy, olives, and avocados. • When cooking with or adding fats to meals, prioritize oils with essential fatty acids, such as olive oil. Other options can include butter or beef tallow. • In general, saturated fat consumption should not exceed 10% of total daily calories. Significantly limiting highly processed foods will help meet this goal. More high-quality research is needed to determine which types of dietary fats best support long-term health.
( DGA 2025-2030)
When consuming dairy, include full-fat dairy with no added sugars. Dairy is an excellent source of protein, healthy fats, vitamins, and minerals. • Dairy serving goals: 3 servings per day as part of a 2,000-calorie dietary pattern, adjusting as needed based on your individual caloric requirements.(DGA2025-2030).
Water is not a nutrient but a critical part of the diet. Blood volume is a function of the amount of water in the body. When a person has inadequate blood volume, blood pressure decreases, making it difficult for the body’s cells to function. A person who loses a lot of blood due to an injury or a lot of water due to excessive vomiting or diarrhea can go into hypovolemic shock caused by too little blood volume. Water also helps the body regulate its temperature through sweating and eliminate waste through urination and defecation. An adult loses about 2-3 quarts of water per day through urination, sweating, and exhaling humidified air. More may be lost in hot climates, during intense physical activity, or when a person has diarrhea. This lost water must be replaced to avoid dehydration. Severe dehydration can cause an acid-base imbalance in the blood and lead to organ failure, such as the kidneys, and death. (Jacobson 2024). When choosing beverages as part of a healthy dietary pattern, both the calories and the nutrients they provide are important considerations. Beverages that are calorie-free—especially water—or that contribute beneficial nutrients, such as fat-free and low-fat milk and 100% juice, should be the primary beverages consumed. Coffee, tea, and flavored waters are also options.
Nutrient-dense foods and beverages provide vitamins, minerals, and other health-promoting components and have little added sugar, saturated fat, and sodium. Vegetables, fruits, whole grains, seafood, eggs, beans, peas, and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry—when prepared with no or little added sugars, saturated fat, and sodium— are nutrient-dense foods.”(DGA 2025-2030)
“It is the combination of foods and beverages that constitutes an individual’s complete dietary intake over time. This may be a description of a customary way of eating or a description of a combination of foods recommended for consumption.”For example, selecting a variety of nutrient-dense foods in the right quantities and proportions, and eating them together, provides greater health benefits than the individual components do.
A micronutrient is a nutrient that the body requires in small amounts. Micronutrients include both minerals and vitamins. About 30 vitamins and minerals have been identified as essential components of the human diet. (Jacobson, K.H., 2024).
A mineral is an inorganic chemical element. It consists of macrominerals, also called major minerals, and microminerals, also called trace minerals. Macrominerals are needed in relatively large quantities. They include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur.
Microminerals are required in very small amounts. They include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc. As with any nutrient, either a deficiency or an excess of minerals (such as an overdose of supplemental minerals) can be harmful. (Jacobson, K.H., 2024)
Sodium is an essential mineral that regulates extracellular fluid balance, blood pressure, and neuromuscular function. It occurs naturally in small amounts in foods and is added as salt (sodium chloride) for preservation and flavor. Most people in the U.S. exceed current dietary sodium recommendations, in part due to consumption of highly processed and prepared/restaurant foods. Healthy eating patterns limit sodium to the Chronic Disease Risk Reduction (CDRR) levels defined by the National Academies: 1,200 mg/day (ages 1–3), 1,500 mg/day (ages 4–8), 1,800 mg/day (ages 9–13), and 2,300 mg/day (ages ≥14). Highly active individuals or those with heavy sweat loss may require additional fluid intake to maintain hydration and prevent hyponatremia.
Sodium and electrolytes are essential for hydration. The general population aged 14 and above should consume less than 2,300 mg of sodium per day. Highly active individuals may benefit from increased sodium intake to offset sodium losses through sweat. Highly processed foods that are high in sodium should be avoided. (DGA 2025-2030)
A vitamin is an organic compound that typically cannot be synthesized by the body. Vitamins consist of water-soluble vitamins and fat-soluble vitamins.
A water-soluble vitamin is easily dissolved in the body but cannot be stored in body tissues. They include thiamine-vitamin B1, riboflavin-vitamin B2, niacin-vitamin B3, pantothenic acid-vitamin B5, pyridoxine-vitamin B6, biotin-vitamin B7, folate-vitamin B9, cobalamin-vitamin B12, andvitamin C-ascorbic acid.Water-soluble vitamins must be consumed daily for maximum health, and any excess amounts ingested in a day are excreted in the urine. B vitamins and vitamin C are water-soluble vitamins that are necessary for regulating energy use and critical cellular functions. (Jacobson, K.H., 2024)
A fat-soluble vitamin can be stored in body tissues. The fat-soluble vitamins-vitamin A [retinol], beta-carotene, vitamin D [cholecalciferol], vitamin E [tocopherol], and vitamin K- contribute to bone health, vision, and other important body functions. People with insufficient dietary fat and those with disorders that limit intestinal fat absorption may develop deficiencies of fat-soluble vitamins. People who consume too many fat-soluble vitamins, usually by overdosing on supplements, may accumulate elevated levels of these vitamins in their bodies. (Jacobson, K.H., 2024)
Vitamins A, C, D, E, B12, and niacin, and minerals including potassium, magnesium, iron, calcium, and zinc, must be obtained through diet or supplementation for normal growth and metabolism and to prevent deficiency-related diseases. Minimally processed foods tend to have higher amounts of vitamins and minerals than their highly processed counterparts. Healthy individuals eating omnivorous diets can generally meet their nutritional needs by selecting a variety of nutrient-dense foods and limiting highly processed foods.
During young adulthood, the brain continues to mature. Young adults’ diets should align with established dietary guidelines and emphasize whole, nutrient-dense foods, including protein sources, dairy, vegetables, fruits, healthy fats, and whole grains. Non-pregnant, non-lactating women of reproductive age have higher iron needs due to menstrual blood loss, making iron-deficiency anemia common. Adequate iron intake from animal sources, fortified foods, and vitamin C–rich plant foods is essential to prevent deficiency. Women planning pregnancy should ensure sufficient folate intake through diet or supplements to reduce the risk of neural tube defects. Those with limited intake of animal foods—such as vegetarians and vegans—may require fortified foods or supplements for iron, folate, iodine, and vitamin B12 under medical guidance.
Men seeking to maintain healthy testosterone levels should focus on a balanced diet rich in healthy fats. Avoiding strict low-fat diets is important, as research consistently shows that very low-fat intake is associated with modest reductions in serum testosterone. Conversely, weight loss in overweight or obese men—regardless of dietary composition—typically results in increased testosterone concentrations. Evidence also suggests that DHA-rich fish oil supplementation may further support testosterone production in this population. While adequate protein intake is beneficial, very high-protein diets exceeding 3.4 g/kg/day should be avoided, as they may suppress testosterone levels. Certain supplements, such as zinc and vitamin D (particularly when deficient), may offer modest benefits but are best used as supportive measures rather than primary interventions. Finally, maintaining regular physical activity and a healthy body weight is strongly associated with higher testosterone levels in men. Overall, dietary and lifestyle strategies should be personalized to emphasize overall health, nutritional balance, and long-term sustainability.(DGA2025-2030).
Following the Dietary Guidelines will support optimal health during this period, including reducing the risk of the onset or progression of chronic disease and supporting other aspects of health. The brain continues to mature during young adulthood. While the most significant increases in bone density occur during adolescence, optimizing bone health to achieve peak bone mass and peak bone strength is essential. Additionally, following the Dietary Guidelines can support reproductive health for both women and men, with special emphasis on healthy fats, iron, and folate for women and healthy fats and protein for men. (DGA2025-2030)
Pregnancy significantly increases nutrient needs to support both maternal health and fetal growth. Iron, folate, and iodine are top priorities—iron needs rise by about 50% to prevent anemia, adequate iodine intake during pregnancy is critical for normal fetal brain development, and folate is essential before and during early pregnancy to prevent neural tube defects. Protein, choline, vitamin B12, and omega-3 DHA are also vital for fetal brain development. Pregnant women should consume a variety of nutrient-dense foods, including iron-rich meats; folate-rich greens and legumes; choline-rich eggs; calcium-rich dairy; and low-mercury, DHA-rich seafood. Prenatal supplements, taken under medical guidance, are recommended. Pregnant women should completely avoid alcohol.
Pregnancy increases nutrient needs to support maternal health and fetal growth, with iron, folate, and iodine as top priorities. • Pregnant women should consume diverse nutrient-dense foods, including iron-rich meats, folate-rich greens and legumes, choline-rich eggs, calcium-rich dairy, and low-mercury omega-3–rich seafood (e.g., salmon, sardines, trout). • Women should talk to their health care professional about taking a daily prenatal vitamin during pregnancy. (DGA2025-2030)
Lactation increases energy and nutrient requirements to support milk production and maternal health. Key nutrients such as vitamin B12, iodine, vitamins D and A, DHA, and choline depend on the mother’s diet and are essential for infant brain development. Breastfeeding women should consume a diverse range of nutrient-dense foods, particularly animal-source foods rich in these nutrients, along with folate-rich legumes and vitamin A–rich vegetables. When dietary variety is limited, supplements or fortified foods under medical guidance may be necessary.
Lactation increases energy and nutrient needs to support milk production and maternal health. Breastfeeding women should consume a wide variety of nutrient-dense foods, including vitamin B12–rich protein sources such as meats, poultry, eggs, and dairy; omega-3–rich seafood; folate-rich legumes; and vitamin A–rich vegetables. • Women should talk to their health care professional about whether dietary supplements may be needed while breastfeeding. (DGA2025-2030)
Older adults require fewer calories but equal or greater amounts of key nutrients such as protein, vitamin B12, vitamin D, and calcium. Aging can impair nutrient absorption—especially of vitamin B12—while adequate vitamin D and calcium are crucial for bone health, and protein supports muscle maintenance. Nutrient-dense foods such as fortified dairy, lean meats, seafood, eggs, legumes, and whole plant foods should be emphasized. When dietary intake or absorption is insufficient, fortified foods or supplements may be necessary under medical supervision. For individuals at risk of calcium oxalate kidney stones, dietary oxalate should be monitored by avoiding foods such as spinach, chard, and rhubarb; limiting intake of potatoes, chocolate, nuts, beets, and bran; and ensuring adequate calcium consumption with meals.
Some older adults need fewer calories but still require equal or greater amounts of key nutrients such as protein, vitamin B12, vitamin D, and calcium. To meet these needs, they should prioritize nutrient-dense foods such as dairy, meats, seafood, eggs, legumes, and whole plant foods (fruits, vegetables, whole grains, nuts, and seeds). When dietary intake or absorption is insufficient, fortified foods or supplements may be needed under medical supervision. (DGA2025-2030)
Follow us on our website, blog, social media platforms, and at conferences, seminars, workshops, community spiritual events, as we use evidence-based health education and health promotion interventions from the sources mentioned above to provide equitable opportunities to acquire the knowledge, attitudes, skills, and insights needed to adopt and sustain healthy lifestyles and lead purpose-driven, transformative lives.