Box.

The PURE Healthy Diet score translated into a healthy eating pattern

Eat More	Amount a,b	What counts as a serving?
Fruits and vegetables	4 to 5 servings daily	1 medium apple, banana, pear; 1 cup leafy vegs; 1/2 cup other vegs
Legumes	3 to 4 servings weekly	1/2 cup beans or lentils
Nuts	7 servings weekly	1 oz., tree nuts or peanuts
Fish	2 to 3 servings weekly	3 oz. cooked (pack of cards size)
Dairy	14 servings weekly	1 cup milk or yogurt; 1 ½ oz cheese
Whole grainsc	Moderate amounts (e.g. 1 serving daily) can be part of a healthy diet	1 slice (40 g) bread; ½ medium (40 g) flat bread; ½ cup (75–120 g) cooked rice, barley, buckwheat, semolina, polenta, bulgur or quinoa
Unprocessed meatsc	Moderate amounts (e.g. 1 serving daily) can be part of a healthy diet	3 oz. cooked red meat or poultry

Amounts shown are based on intakes among people in the upper quintile category of the PURE Healthy Diet score (i.e. a diet score of 5 or higher).

Median daily intake values of food components in the overall PURE cohort are: Fruit, 145 g; vegetables, 250 g; legumes, 38 g; nuts, 9 g; fish, 12 g; dairy, 113 g; whole grains, 35 g; and unprocessed red meat or poultry, 58 g.

When red meat or whole grains are included in the diet score in a sensitivity analysis, the findings were similar (neither stronger nor weaker) (Appendix 9), indicating that a moderate amount of whole grains or unprocessed meats can be part of a healthy diet. To this end, a healthy diet can be achieved in a number of ways which does not necessarily require either including or excluding any specific food category.