Nutrition

"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."

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.

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.

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.

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.

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.

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.

Getting started with a heart-healthy diet.

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.

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.

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.

Changing our eating behaviors can be challenging. Learn how making just one change can add to a healthier future.

Watch this to learn some ways to help control your portion sizes.

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-fat diet will help you lose weight. It also can lower cholesterol and prevent symptoms of gallbladder disease. Here's a list of foods to eat more of, as well as those to stay away from.

A high-fiber diet helps food move through your intestinal tract. It also reduces your risk of colon cancer, lowers blood cholesterol, and prevents high blood sugar in people with diabetes. Here's how to add more fiber to your diet.

A low-salt diet removes foods that are high in salt. It also limits the amount of salt you use when cooking. Read on to see what foods and drinks you can have on this diet.

The normal adult diet usually contains 2,000 mg to 4,000 mg of potassium per day. If you need more of this nutrient in your diet, include these high-potassium foods.

Food is an important tool that you can use to control diabetes and stay healthy. A registered dietitian can help you plan healthy meals and snacks. Here are some general guidelines to get you started.

A full liquid diet is a middle step between a clear liquid diet and eating solid foods. This diet allows you to have anything that is liquid at room temperature.

Familiarize yourself with MyPlate, a nutrition tool you can use to help choose healthy foods for yourself and your family.

Learn why whole grains are an important part of the foods you should eat every day.

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.

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.

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.

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.