Cardiovascular endurance

Muscular strength

Flexibility

Reaction time

At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week

At least 30 minutes of moderate-intensity aerobic activity or 15 minutes of vigorous-intensity aerobic activity per day

At least 60 minutes of moderate-intensity aerobic activity or 30 minutes of vigorous-intensity aerobic activity per day

At least 90 minutes of moderate-intensity aerobic activity or 45 minutes of vigorous-intensity aerobic activity per day

Reduced risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer

Improved mental health and well-being

Stronger bones and muscles

Increased risk of injury

2-4 servings of fruits and 3-5 servings of vegetables

4-6 servings of fruits and 5-9 servings of vegetables

6-8 servings of fruits and 9-13 servings of vegetables

8-10 servings of fruits and 13-19 servings of vegetables

Lean meat

Fish

Poultry

Processed meats

6-8 glasses

8-10 glasses

10-12 glasses

12-14 glasses

Thirst

Dry mouth

Headache

Increased urination

6-8 hours

7-9 hours

8-10 hours

9-11 hours

Improved mood and cognitive function

Reduced risk of chronic diseases such as heart disease, stroke, and type 2 diabetes

Stronger immune system

Increased risk of injury

6 teaspoons

9 teaspoons

12 teaspoons

15 teaspoons

Whole grains

Fruits

Vegetables

Refined grains

Less than 10% of total calories

Less than 15% of total calories

Less than 20% of total calories

Less than 25% of total calories

Olive oil

Canola oil

Avocado oil

Palm oil

2,300 milligrams

2,000 milligrams

1,500 milligrams

1,000 milligrams

Reduced risk of high blood pressure

Reduced risk of heart disease and stroke

Improved kidney function

Increased risk of dehydration