5 Things Everyone Should Know About Nutrition

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 eliminate entire food groups or have extremely strict rules. You may lose some weight at the beginning (if you can stand it), but the vast majority of dieters gain the weight back after they discontinue the diet. Eating a balanced diet with the right number of calories is the best way to watch 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?

According to the Dietary Guidelines for Americans, 2015-2020, 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

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 (watch the high-calorie dressings), snack on fresh fruits, and nibble 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?

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

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. 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 multiple vitamins.

• 5 Tips for Buying Dietary Supplements
• Dietary Supplement Safety, Regulation, and Standardization
• Benefits and Risks of Dietary Supplements
• 5 Things to Know About Dietary Supplements for Children

_Sources:

American Heart Association. "No-Fad Diet Tips​." Updated July 11, 2015. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/No-Fad-Diet-Tips_UCM_305838_Article.jsp#.WJyRdLYrJ0t.

_{National Institutes of Health, Office of Dietary Supplements. "Dietary Supplements." Updated June 24, 2011. http://ods.od.nih.gov/factsheets/DietarySupplements-HealthProfessional.}

_{United States Department of Agriculture and United Stated Department of Health and Human Services. "Dietary Guidelines for Americans, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.}

_{The United States Food and Drug Administration. "Food Labeling Guide." Updated July 1, 2016. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm2006828.htm.}