According to the USDA, young adults should aim for 4-5 servings of fruits and vegetables per day.

Fish is a good source of lean protein and omega-3 fatty acids, which are beneficial for heart health.

The American Heart Association recommends that young adults limit their added sugar intake to 25 grams per day for women and 36 grams per day for men.

Milk, yogurt, and cheese are all good sources of calcium, which is essential for strong bones and teeth.

The USDA recommends that young adults consume 5 servings of whole grains per day.

Oatmeal is a good source of fiber, which is important for digestive health and can help lower cholesterol levels.

Young adults should aim to drink around 3 liters of water per day to stay hydrated.

Oranges, grapefruit, and strawberries are all good sources of vitamin C, which is important for immune function and skin health.

The American Heart Association recommends that young adults limit their saturated fat intake to 13 grams per day.

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

The American Heart Association recommends that young adults limit their sodium intake to 2,300 milligrams per day.

Bananas, potatoes, and sweet potatoes are all good sources of potassium, which is important for regulating blood pressure and muscle function.

The USDA recommends that young adults consume 1,000 milligrams of calcium per day.

Sunlight, fatty fish, and eggs are all good sources of vitamin D, which is important for bone health and immune function.

The USDA recommends that young adults consume 30 grams of fiber per day.