5 Things Everyone Should Know About Nutrition

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