A healthy diet for middle-aged individuals should prioritize nutrient-rich foods and limit the intake of processed and sugary items.

According to dietary guidelines, adults should aim for 5-9 servings of fruits and vegetables per day to maintain a healthy diet.

Fish and seafood are excellent sources of lean protein, providing essential nutrients and omega-3 fatty acids.

The American Heart Association recommends limiting added sugar intake to less than 6 teaspoons per day for women and 9 teaspoons per day for men.

Brown rice is a whole grain that provides dietary fiber, essential for digestive health and maintaining a healthy weight.

Adults should aim to drink 8-10 cups of water per day to stay hydrated and support overall health.

Yogurt is a dairy product that provides calcium, essential for maintaining strong bones and teeth.

The American Heart Association recommends limiting sodium intake to less than 2,300 mg per day to maintain a healthy blood pressure.

Salmon is a fatty fish that provides vitamin D, essential for bone health and immune function.

Saturated fat intake should be limited to less than 10% of total daily calories to maintain a healthy heart.

Bananas are a good source of potassium, an essential mineral for maintaining a healthy blood pressure.

The American Heart Association recommends limiting cholesterol intake to less than 300 mg per day to maintain a healthy heart.

Fish and seafood are excellent sources of omega-3 fatty acids, which are beneficial for heart health and brain function.

Adults should aim for 25-30 grams of fiber per day to support digestive health and maintain a healthy weight.

Red meat is a good source of iron, an essential mineral for carrying oxygen throughout the body.