Nutrition Basics 5 Things Everyone Should Know About Nutrition By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Updated on May 26, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Amanda Baker Lemein, MS, RD Medically reviewed by Amanda Baker Lemein, MS, RD LinkedIn Amanda Baker Lemein, MS, RD, is a registered dietitian and nationally-recognized food and nutrition expert, regularly featured in major media outlets. Learn about our Medical Review Board Print We know that readers have lots of questions about what foods to eat, what types of diets to follow and what nutrients are responsible for what. Conversations about nutrition shouldn't feel so complicated. We're going to simplify it for you—here's what you need to know. Fad Diets Don't Work Long Term Fad diets eliminate entire food groups or have extremely strict rules. They may result in some weight loss at the beginning (if you can stand it), but the vast majority of the time, people gain the weight back after they discontinue the diet. Eating a balanced diet with the right number of calories is the best way to manage your weight. Why Are Fad Diets Bad? How to Follow a Low-Calorie Diet Ten Reasons to Eat a Healthy Balanced Diet How Many Calories Do I Need? You Probably Need More Fiber According to the 2020-2025 USDA Dietary Guidelines, the average person doesn't get enough fiber. You need fiber for healthy digestive system function, and some types of fiber can help regulate cholesterol. Increase your fiber intake by eating whole grains, legumes, fruits, and vegetables. What Is Dietary Fiber? 5 Fabulous Foods for Fiber 14 Ways to Increase Your Fiber Intake You Probably Need More Fruits and Vegetables This one goes right along with fiber. Few people regularly eat a sufficient amount of fruits and vegetables, which is sad because they're low in calories, high in fiber and very high in various vitamins, minerals and phytochemicals. Add more fruits and vegetables to your diet by eating more salads, snacking on fresh fruits, trying out different vegetable preparation methods, and nibbling on raw veggies instead of chips. Getting More Fruits and Vegetables in Your Diet 4 Fresh Ideas for Serving Fruit Serving Sizes for 18 Fruits and Vegetables How Many Cups of Vegetables Do You Need Per Day? Food Packaging Labels Can Be Misleading All processed and packaged foods must have Nutrition Facts labels, which can help you decide if you want to buy the product. The labels describe the calorie count and nutritional content per serving of food, but you need to be careful to note the serving sizes—you may be consuming two or three servings in one sitting. You also need to be cautious with the claims that may be on the front of the packaging. These claims are used to market the product, and while they're technically accurate, they can be deceiving. How to Read Nutrition Facts Labels Don't Let Tricky Food Labels Fool You Organic Foods and Labeling Requirements How to Curb Your Portion Sizes You Should Be Careful With Dietary Supplements Dietary supplements may seem harmless enough because you can buy them in almost any store. And generally, they are safe as long as you follow the label directions. But since they're not regulated tightly or standardized, you may not be getting the dosage you expect. And some supplements, like iron, vitamin A, and vitamin B-6 can cause problems if you take too much. Play it safe and speak with your health care provider before taking any dietary supplements beyond simple multivitamins. 5 Tips for Buying Dietary Supplements Dietary Supplement Safety, Regulation, and Standardization Benefits and Risks of Dietary Supplements Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 0 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Heart Association. No-Fad Diet Tips. Updated July 11, 2015. National Institutes of Health, Office of Dietary Supplements. Dietary Supplements. Updated June 24, 2011. The United States Food and Drug Administration. Food Labeling Guide. Updated July 1, 2016. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020 – 2025 Dietary Guidelines for Americans.