Nutrition

See how choosing a variety of foods provides the assortment of nutrients your body needs to maintain good health.

Our bodies need some fat to function properly. See which kinds of fats are best for you for providing energy and building hormones and cells, and which ones should be avoided.

Learn about choosing healthy carbohydrate foods for providing energy for your heart, brain and muscles.

Understand the important role protein plays in your body and the healthiest options for including it in your meals.

Learn how to make healthy choices in the amounts of calories, salt and alcohol we consume.

The body needs calcium to work properly but doesn't produce it, learn about how you can get calcium from the foods you eat.

Sometimes we eat too much when we're distracted from our food. Learning strategies that help you to snack and eat meals with more focused attention can increase your eating enjoyment, and help you manage your weight.

Changing our eating habits, or behaviors, takes time. See how making small changes in these behaviors, can help you reach your goal of healthy eating - for life.

Learn what to do when faced with obstacles that sometimes get in your way of making healthy eating choices.

Learn which foods contain fiber and the importance of including them in your meals and snacks to help reach your daily fiber goals and to gain the health benefits from fiber.

Learn strategies for making healthy food options readily available to help you make healthy choices every day.

Watch this video to learn about the health benefits of a low carb diet.

Watch this video to learn how to add flavor to your meals without using salt.

A low-fiber diet means eating foods that don't have much fiber. They are easy to digest. Learn why your provider may put you on this kind of diet-and what foods you can and can't eat.

You've been told that you have celiac disease. This means that you are sensitive to a protein called gluten. Gluten is found in certain grains. When you ingest gluten, your immune system causes harm to your small intestines. The treatment for celiac disease is to stay away from foods and products that contain gluten. This sheet gives you the basics about a gluten-free diet.

A vegan diet is a type of vegetarian diet. It includes only foods that come from plants. It includes fruits, vegetables, beans, grains, seeds, and nuts.

A Mediterranean-style diet is a healthy way of eating, not a specific diet to lose weight. It includes a lot of foods from plants such as vegetables, fruits, and whole grains, plus olive oil and seafood.

Cholesterol is a waxy substance that travels in your bloodstream. When you have high cholesterol, it builds up in the walls of your blood vessels. This makes the blood vessels narrower and blood flow decrease. Then you could have a heart attack or a stroke.

Most people with heart problems, including high blood pressure, need to eat less salt, or sodium. Here are some ideas on how to do that.

Eating less fat is one of the best things you can do for your heart. Start by finding out which fats are better to use. Then always try to use as little as you can.

Some foods are weighed in ounces. Some are measured in spoons or cups. Others, like fruits, are based on an average, or medium, size. Here are some serving sizes and tips to help you judge what 1 serving looks like.

Here are some ideas for low-salt foods you can easily prepare yourself.

Changing the way you eat can improve your health. But your diet doesn't have to be bland and boring to be healthy. Just follow these 5 steps!

Fiber is what gives strength and structure to plants. Most grains, beans, vegetables, and fruits contain fiber. Foods rich in fiber are often low in calories and fat, and they fill you up more. They may also reduce your risks for certain health problems.

There are different kinds of fats in the foods you eat. Fats can be saturated or unsaturated. Planning meals that are low in saturated fat helps reduce the level of cholesterol in your blood. A healthy goal is to have less than 30% of your daily calories come from fat. Instead of fats, eat more fruits, grains, and vegetables.

Too much cholesterol in your blood can lead to blocked arteries. Eating foods that contain cholesterol can raise your blood cholesterol. Planning meals that are low in cholesterol and saturated fat helps reduce the level of cholesterol in your blood. Try to eat less than 200 mg of cholesterol a day.

We need vitamins to live. We also need certain minerals. Together, these substances, which are naturally found in food, help our bodies grow and function. At times, adding vitamins and minerals to your diet can give your body a boost. But supplements alone cannot provide all that you need to stay healthy.

Calcium is a mineral that helps us make strong bones and teeth. Most of the calcium in our bodies is in our bones. We spend almost half of our lives (30 to 35 years) building to a peak bone mass. Taking in enough calcium helps younger people build strong bones. Maintaining a safe calcium level helps older people limit bone loss.

Vitamin C is also called ascorbic acid and ascorbate. This vitamin has many benefits. Vitamin C is an antioxidant. This means that it fights cell damage in the body. Damaged cells increase the risk of cancer and heart disease. Vitamin C may help you resist these diseases. But does it help cure the common cold? Probably not.

Studies have shown that folic acid can prevent certain birth defects. And it now seems that this vitamin may even reduce the risk of heart disease.

"Iron helps the blood cells carry oxygen. When you don't get enough iron, you may feel tired and lack energy. Anemia ("tired" blood) is a health problem that can occur when the body's iron levels are very low. Our bodies don't make iron, so we must get it from foods or supplements."

Vitamin E has more than one form. The natural ones are found in fats and oils. Man-made versions also exist. The vitamin E compound that is most useful in the body is called alpha-tocopherol. This is also the most common form of vitamin E. It can occur naturally or be man-made. No matter which form of E you take in, this vitamin offers benefits.

To test your nutrition knowledge, answer the questions below as either True or False.

Follow these tips to help you eat healthy all day long. Plus, a quick guide to understanding nutrition labels.

"Need to eat on the run? This often means grabbing ""junk"" or fast food full of fat, salt, sugar, and cholesterol. But being in a rush doesn't mean that you can't eat healthy. Try these ways to get good nutrition, fast."

How much do you know about cholesterol? Mark each of the following statements True or False.

What you eat has a big effect on your body's cholesterol level. Eating certain foods can raise your cholesterol. Other foods can help you lower it. Watching what you eat can help you get your cholesterol level under control.

Food poisoning is usually caused by how food is prepared or stored. Germs (bacteria) can grow in food if it is not handled right. Germs can also grow on any surface, including cutting boards and sponges.

Here is an explanation of how food moves through your body and what each part of your digestive tract does.

Fresh fruits and vegetables are great quick food choices. Here are questions to test your knowledge about fruits and veggies.

The body's fuel typically runs out within 4 to 6 hours after eating a meal. If you don't eat, you'll feel your energy level drop and your performance dwindle. Try packing snacks to bring with you to work, school, or wherever your busy schedule takes you. Otherwise, you'll end up relying on vending machines or convenience stores, where the selection is limited and many of the choices are high in fat and low in nutrients.

Foodborne disease occurs when foods aren't cooked, handled, or stored properly and become contaminated with harmful bacteria, viruses, parasites, or toxins (poisons). Foodborne disease can cause severe vomiting, diarrhea, and stomach cramps. Symptoms may not appear for 24 to 48 hours.

You have been prescribed a soft diet (also called a gastrointestinal soft diet or bland diet). Read on for details about what this means.

A clear liquid diet may be prescribed before or after certain surgeries or tests. This sheet can get you started.

Certain conditions may require that you follow a full liquid diet for a period. This sheet will give you the basics.

Getting enough fiber is important for everyone. But more so if you have high blood sugar, high cholesterol and certain other conditions.

People with low blood levels of potassium and those with high blood pressure may be prescribed a high-potassium diet. This sheet can get you started.

If you have Wilson's disease, you may be prescribed a low copper diet. This sheet can help you get started.

People who have certain kidney problems may be told to follow a low-potassium diet. This sheet can help you get started.

Certain conditions, such as high blood pressure, make it necessary to eat a diet low in salt or sodium. This sheet can get you started.

Certain conditions can make it necessary to limit the amount of fluids you drink. This sheet can help you take in the right amount of fluid each day.

If you have a weak immune system, you may be told to eat a low-bacteria or neutropenic diet. Follow these tips.

Gout is a painful form of arthritis caused by an excess of uric acid. This is a waste product made by the body. It builds up in the body and forms crystals that collect in the joints, bringing on a gout attack. Alcohol and certain foods can trigger a gout attack. Here are some guidelines for changing your diet to help you manage gout.

Calories are a measure of the energy you get from food. If you eat more calories than you use, you will gain weight. If you eat fewer calories than you use, you will lose weight.

A vegetarian diet is based on plant foods. It includes fruits, vegetables, beans, grains, seeds, and nuts. Some vegetarians also eat dairy foods and eggs.

Getting started with a heart-healthy diet.

Caffeine is a regular part of life for many, but some people may need to limit or cut out caffeine.

Learn tips for shopping and navigating the supermarket to locate and choose healthier foods.

Preparing food in healthful ways helps to keep its nutritional value. Learn the best cooking methods for reducing fat and calories.

Controlling how much we eat is as important as what we eat. Learn strategies to help measure appropriate serving sizes for snacks and during meals.

Healthy home-cooked meals don't have to be a burden. You can make this recipe in less than 20 minutes! Here's all you need to make this healthy dinner: 2 whole wheat English muffins, split in half, 4 tablespoons frozen chopped spinach, thawed and drained, 6 tablespoons jarred pizza sauce, 2 ounces low sodium deli style ham, 1/2 cup reduced fat, shredded mozzarella cheese. Preheat oven to 425 degrees F. Top each English muffin half with 1tbsp spinach, 1 1/2 tbsp pizza sauce, 1/2 oz ham, 2 tbsp low-fat cheese. Bake pizzas for 8 minutes or until cheese is golden brown.

Cooking with less fat may mean learning some new ways to cook. But it doesn't mean eating bland, boring food. And it doesn't mean spending hours in the kitchen. There are lots of ways to cook and season foods using less fat.

Comparing labels will help you choose foods that are low in fat, cholesterol, sodium (salt) and calories.

Here are some tips for quick and nutritious food preparation. These methods will save you time and help to cut down on fat.

Spices and herbs add two important ingredients to your meals: taste and aroma.

Here are some questions to test your knowledge about herbs and spices.

There are endless ways to add more variety and flavor to your diet, without using salt or high-fat ingredients.

You don't have to go to cooking school to be a creative cook. Try these tips for creative, healthy, delicious meals.

Herbs and spices add flavor to cooking without adding fat or sodium.

Learn simple strategies for making healthy food choices in Italian, Mexican, and Chinese restaurants.

Watch several examples of the strategies you can use to help make healthy food choices at fast food restaurants.

Learn the strategies you can use to manage your calorie intake and portion sizes when faced with food in social situations.

On any menu, some choices will be better for you than others. Check off some of the healthy choices listed here. Keep them in mind the next time you go out to eat.

You don't have to give up eating out to cut down on fat, cholesterol, and salt. You just need to think about what you order. Many menus highlight low-fat and low-sodium dishes. But if you can't find what you want, ask.

When making a meal out of fast food, the key is not to overdo it. To begin with, don't get into a rut when you order. Balance high-fat foods with low-fat choices. Try the following trade-offs.

Be creative when eating out. Most restaurants don't demand that you stick exactly to the menu. Read on for some helpful tips.

Eating healthy when you are traveling can be tough. It is helpful to plan ahead. Below are strategies to help you.

Follow these tips when eating out to stick to your healthy eating plan.

Learn the recommended servings of fruits and vegetables that you should eat every day.

Learn how many milk and milk products are recommended each day, according to the MyPlate nutritional guidelines.

Understand the recommended types of proteins and learn the appropriate serving sizes.

See the difference between the healthy and unhealthy fats, and learn which you should be including in the foods you eat each day.

Understand the importance of physical activity, and see examples of how much activity you should aim for, in order to achieve your weight management goals.

Once you are familiar with the parts of MyPlate, watch to see how it can be used to make the most of your healthy food choices.

MyPlate is a nutrition tool you can use to help choose healthy meals for yourself and your family.

Your calorie needs are about 1,000 calories a day. These are the U.S. Department of Agriculture (USDA) guidelines for your daily recommended amount of each food group.

Your calorie needs are about 1,200 calories a day. These are the U.S. Department of Agriculture (USDA) guidelines for your daily recommended amount of each food group.

Your calorie needs are about 1,400 calories a day. These are the USDA guidelines for your daily recommended amount of each food group.

Your calorie needs are about 1,600 calories a day. Here are the USDA guidelines for your daily recommended amount of each food group.

Your calorie needs are about 1,800 calories a day. These are the USDA guidelines for your daily recommended amount of each food group.

This worksheet tells you how many servings you should get each day from each food group in order to follow a 2,000 calorie diet. Use this as you plan your meals throughout the day.

Your calorie needs are about 2,200 calories a day. These are the USDA guidelines for your daily recommended amount of each food group.

Your calorie needs are about 2,400 calories a day. These are the USDA guidelines for your daily recommended amount of each food group.

Your calorie needs are about 2,600 calories a day. These are the USDA guidelines for your daily recommended amount of each food group.

Your calorie needs are about 2,800 calories a day. These are the USDA guidelines for your daily recommended amount of each food group.

Your calorie needs are about 3,000 calories a day. These are the USDA guidelines for your daily recommended amount of each food group.

Your calorie needs are about 3,200 calories a day. These are the USDA guidelines for your daily recommended amount of each food group.

The USDA has guidelines to help you make healthy food choices. These are called MyPlate. MyPlate shows the food groups that make up healthy meals using the image of a place setting.

Like vegetables, fruit contains fiber and plenty of vitamins. But the great thing about fruit is its flavor. If you have a sweet tooth or just want a little treat, fruit is the healthiest way to indulge.

Grains (also known as starches) make up foods such as bread, pasta, rice, cereal, and tortillas. Grains provide iron, B vitamins, and other nutrients the body needs to function. And they give your body fiber, which helps your digestion.

Wherever your family goes, healthy eating can still be easy for you and fun for your kids. Here are tips to make smart choices while you're out.

This group includes foods that are high in protein. Protein helps the body build new cells and keeps tissues healthy. Most Americans get enough protein without even trying. It can be harder for vegetarians, but plenty of nonmeat foods are rich in protein, too.

The dairy group includes foods that are made from milk and are also high in calcium (a nutrient that builds strong bones). If you're lactose-intolerant or allergic to milk, there are other ways to get calcium too. Read on for more details.

Oils are fats that are liquid at room temperature. This food group includes oils you cook with, plus foods that are mostly oil, such as mayonnaise and salad dressing. Read on to learn more about oils.

Vegetables are a major source of fiber. They're also packed with vitamins needed for health and growth.

Watch this video to learn how to make this healthy recipe Amish Potatoes with Lima Beans.

Watch this video to learn how to make this healthy meal: Basmati Rice with Kale and Butternut Squash.

Watch this video to learn how to prepare the Enlightened Crab Cakes recipe.

Watch this video to learn how to prepare the recipe Chicken Salad Blues.

Watch this video to learn how to prepare a healthy vegetable recipe: Sauteed Peas and Carrots.

Watch this video to learn how to make the healthy snack Do It Yourself Trail Mix.

Watch this video to learn how to make an Individual Fruit Cup, a healthy dessert for your loved ones to enjoy.

Watch this video to learn how to make this healthy snack: Dark Chocolate Chip Oat Bars.

Watch this video to learn how to make this refreshing drink: Pitcher-Perfect Iced Tea.