Nutrition basics

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    Nutrition Facts: A guide to food labels

    Use this guide to decipher the new Nutrition Facts label and break the code on healthy eating.

    Article

    Tap water or bottled water: Which is better?

    Drinking tap water is less expensive, but is it as safe as drinking bottled water?

    Answer

    6 ways to reduce your sugar intake

    If you're already reducing high-sugar items from your diet, you're likely still consuming more added sugar than you realize from some everyday foods.

    Article

    Pyramid or plate? Explore healthy eating plans

    Healthy eating plans come in many shapes. Explore the options to find a plan that works for you. Or mix and match for more variety.

    Article

    Alkaline water: Better than plain water?

    Health claims about alkaline water abound, but plain water is usually best.

    Answer

    Healthy-eating tip: Don't forget fiber

    Whether you're just starting a healthy-eating plan or you've been following a healthy diet for years, sticking to the plan can be challenging. To make sure you're getting enough fiber, experiment with new foods and combinations. Add wheat bran to your morning yogurt or smoothie. Add chickpeas or black beans to your favorite soups or salads. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.

    HealthTip

    Limit bad fats, one step at a time

    You don't need to eliminate all fat from your diet. But for good health, try to replace foods high in saturated fat with foods that include healthier monounsaturated and polyunsaturated fats. Start by using oil in place of solid fats. For example, try olive oil for sauteing and canola oil for baking.

    HealthTip

    Time to cut back on caffeine?

    That morning cup of coffee or early afternoon soda is probably OK. But more than 400 milligrams of caffeine a day, or more than about four cups of coffee, can cause insomnia, restlessness, headaches and other problems. Start paying attention to how much caffeine you're getting from foods and beverages. Check labels. If you decide to cut back, do it gradually. For example, drink a smaller cup of coffee each day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.

    HealthTip

    Eat more of these key nutrients

    The typical American diet is low in fiber, vitamin D, calcium, iron and potassium. For this reason, they're listed on the Nutrition Facts label to encourage Americans to choose foods rich in these important nutrients.

    HealthTip

    Is there more to hydration than water?

    Water is a great choice for staying hydrated, but it isn't your only option. Beverages such as milk, juice and herbal tea can also help you meet your daily fluid needs. Foods also contribute to your daily fluid needs. Many fruits and vegetables, such as watermelon and spinach, are 90 percent or more water by weight.

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