A Perfect Diet Chart

The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals.

Eat roughly the same amount of calories that your body is using. A healthy weight is a balance between energy consumed and energy that is 'burnt off'.

Limit intake of fats, and prefer unsaturated fats to saturated fats and trans fats.

Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains and nuts.
Limit the intake of sugar. A 2003 report recommends less than 10% of calorie intake from simple sugars.
Limit salt / sodium consumption from all sources and ensure that salt is iodized.

Other recommendations include:

Essential micronutrients such as vitamins and certain minerals.
Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances.
Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs).

United States Department of Agriculture

The Dietary Guidelines for American by the United States Department of Agriculture (USDA) recommends three healthy patterns of diet, summarized in table below, for a 2000 kcal diet.[8]

It emphasizes both health and environmental sustainability and a flexible approach: the committee that drafted it wrote: "The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet. This pattern of eating can be achieved through a variety of dietary patterns, including the “Healthy U.S.-style Pattern,” the “Healthy Mediterranean-style Pattern,” and the “Healthy Vegetarian Pattern”.[9] Food group amounts per day, unless noted per week.
Food group/subgroup (units)/ Healthy US patterns/Healthy Vegetarian patterns /Healthy Med-style patterns
Fruits (cup eq)                2 2 2.5
Vegetables (cup eq)        2.5 2.5 2.5
Dark green                     1.5/wk 1.5/wk 1.5/wk
Red/orange                    5.5/wk 5.5/wk 5.5/wk
Starchy                          5/wk 5/wk 5/wk
Legumes                       1.5/wk 3/wk 1.5/wk
Others                           4/wk 4/wk 4/wk
Grains (oz eq)               6 6.5 6
Whole                           3 3.5 3
Refined                        3 3 3
Dairy (cup eq)             3 3 2
Protein Foods (oz eq) 5.5 3.5 6.5
Meat (red and processed) 12.5/wk -- 12.5/wk
Poultry                       10.5/wk -- 10.5/wk
Seafood                      8/wk -- 15/wk
Eggs                           3/wk 3/wk 3/wk
Nuts/seeds                 4/wk 7/wk 4/wk
Processed Soy (including tofu) 0.5/wk 8/wk 0.5/wk
Oils (grams)              27 27 27
Solid fats limit (grams) 18 21 17
Added sugars limit (grams) 30 36 29
American Heart Association / World Cancer Research Fund / American Institute for Cancer Research

The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research suggests a diet that includes mainly of natural vegetable foods, with focus a wide range of whole grains, beans, and non-starchy veggies and fruits. This healthy diet is full of an extensive collection of various non-starchy vegetables and fruits, that provide various colors consisting of red, green, yellow, white, purple, and orange. They note that tomato grilled with oil, allium veggies like garlic, and cruciferous vegetables like cauliflower, supply some defense against cancer. This healthy diet is low in energy occurrence, which may protect in opposition to weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including “fast foods” and red meat, and staying away from processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of serious disease and cancer.[

In kids less than 25 gms of extra sugar (100 calories) is recommended per day.Other recommendations include no extra sugars in those under 2 years old and less than one soft drink per week.
Harvard School of Public Health