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Nutrition 101: Good eating for good health

Nutrition 101: Good eating for good health July 1, 2009. Turn on your TV, open a newspaper, or boot up your computer and you're bound to get some confusing news about diet and health. Don't let it drive you to distraction — or to the donut shop. Instead, remember four key facts:

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URL: https://www.health.harvard.edu/newsletter_article/Nutrition-101-Good-eating-for-good-health

What does a healthy diet look like

Many medical and nutrition experts claim to know the "perfect" way to eat for health, yet some of these dietary advocates disagree with each other in some fundamental ways. So, who’s right . . . and who’s wrong? The truth is that there is no single way to eat for good health. As a species, humans are quite similar on a genetic level, yet as

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10 superfoods to boost a healthy diet

Nutrition in Cancer Care (PDQ®)—Patient Version - National

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Healthy eating for a healthy thyroid

Most iodine-rich foods, such as iodized products or fish, are acceptable. Aside from these restrictions, you are free to eat whatever you want, but aim for a healthy diet that includes lots of fruits, vegetables, and whole grains. Adopting a nutritious diet for your thyroid not only keeps you feeling good once your thyroid levels are normal

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Healthy eating for older adults

This article has some good advice, however, consumption of vegetable oils, eggs, fish and meat are not necessary for our nutrition, and in fact promote many of the chronic diseases mentioned. The China Study book is an excellent resource for those who would like to learn more about the connections between the foods we eat and the health

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Top foods to help protect your vision

Certain vitamins and minerals found in food may play a role in preventing cataracts and age-related macular degeneration. These include the antioxidant vitamins A, C, and E; the antioxidant mineral zinc; the antioxidants lutein and zeaxanthin; and the omega-3 fatty acid DHA (docosahexaenoic acid). Lutein and zeaxanthin are in most fruits and vegetables, especially yellow and orange fruits and

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Making Sense of Vitamins and Minerals

Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy explains the different types of studies used to assess the benefits and safety profiles of various nutrients. It also includes the recommended minimum and maximum amounts of the vitamins and minerals you should consume, as well as good food sources of each.

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The Harvard Medical School 6-Week Plan for Healthy Eating

This week-by-week plan, The Harvard Medical School 6-Week Plan for Healthy Eating, will help you transform your eating habits into a program of nutritious and delicious food choices that can last a lifetime.Applying the latest results from nutrition science, Harvard experts take you by the hand and guide you to create an eating plan to improve heart health, longevity, energy, and vitality.

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Six simple ways to smarter, healthier eating

Image: Bigstock. To eat a healthier diet, you need to combine nutritional science, a jolt of common sense, and pure enjoyment. Most of us know that fresh salad, berries, and slowing down when eating are better for us than wolfing down energy bars and sweets.

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Are these "healthier" choices really better for you

This week-by-week plan, The Harvard Medical School 6-Week Plan for Healthy Eating, will help you transform your eating habits into a program of nutritious and delicious food choices that can last a lifetime.Applying the latest results from nutrition science, Harvard experts take you by the hand and guide you to create an eating plan to improve heart health, longevity, energy, and vitality.

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Benefits of a healthy diet — with or without weight loss

Agreed Azure, the FDA works to propagate disease and product, the result: Corporate Toxicity Syndrome (CTS), is a syndrome created by chronic exposure or ingestion of corporate products, including pharmaceuticals, foods with low or no nutritional value (soda, ice cream, pizza and burgers for example), fluoridated water, street drugs and

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Microwave cooking and nutrition

The cooking method that best retains nutrients is one that cooks quickly, heats food for the shortest amount of time, and uses as little liquid as possible. Microwaving meets those criteria. Using the microwave with a small amount of water essentially steams food from the inside out. That keeps in more vitamins and minerals than almost any

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Clean eating: The good and the bad

The good: Some versions of clean eating offer a genuine way to eat a nutritious diet based on fruits, vegetables, beans, and whole grains, with healthy fats and either plant- or animal-based protein food for balance—while reducing sugar and ultra-processed foods. The bad: Other interpretations of clean eating can lead to a rigid diet that

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Healthy Eating for Type 2 Diabetes

Detailed nutrition information on various menu items is available for most fast-food chains. Check out www.calorieking.com for a listing of over 50,000 foods, including many restaurant items. You can also visit company-specific websites (such as www.mcdonalds.com or www.pizzahut.com) for nutrition breakdowns, or call and request a pamphlet

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What are postbiotics

This term refers to the waste left behind after your body digests both prebiotics and probiotics. Healthy postbiotics include nutrients such as vitamins B and K, amino acids, and substances called antimicrobial peptides that help to slow down the growth of harmful bacteria. Other postbiotic substances called short-chain fatty acids help healthy

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Harvard Health Ad Watch: Are nutritional drinks actually

So I add protein, vitamins, and minerals to my diet — with Boost." As she happily sips her chocolate drink, a voiceover tells you more. "Boost high-protein nutritional drink has 20 grams of protein, along with 26 essential vitamins and minerals your body needs." A graphic of a human body with a list of eight of these vitamins and minerals is

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Calorie counting made easy

In addition, the nutrition labels on all packaged foods and beverages provide calories per serving information. Make a point of reading the labels of the foods and drinks you use, noting the number of calories and the serving sizes. Many recipes published in cookbooks, newspapers, and magazines provide similar information.

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Diet & Weight Loss

Diet & Weight Loss. A healthy weight is an important element of good health. How much you eat—and what you eat—play central roles in maintaining a healthy weight or losing weight. Exercise is the other key actor. For years, low-fat diets were thought to be the best way to lose weight. A growing body of evidence shows that low-fat diets

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Micronutrients have major impact on health

Foods to boost your immune system and increase vitamin and mineral intake. To maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system, your body requires a steady supply of many different raw materials—both macronutrients and micronutrients. You need large amounts of macronutrients—proteins, fats, and

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Eat these fruits for their anti-inflammatory benefits

Nutrition. Eat these fruits for their anti-inflammatory benefits October 13, 2021. Nature’s original desserts, naturally sweet fruits are particularly abundant in anti-inflammatory compounds, which are important in protecting our bodies from heart disease, diabetes, and certain forms of cancer and bowel disease. Eating at least one-and-a-half

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Nutrition's Dynamic Duos

Nutrition's dynamic duos. July 1, 2009. We spend a lot of time fretting about individual nutrients, but often they work in tandem. Nutrition guidelines and labels sometimes seem to have been written one nutrient at a time. We're advised to get this amount of that vitamin and that amount of this mineral. Separating out nutrients this way makes

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Supplemental nutrition drinks: help or hype

Supplemental nutrition drinks provide a healthy balance of protein, carbohydrate, and fat. These drinks are helpful for people who struggle with a loss of appetite, have difficulty chewing, have trouble preparing balanced meals, or need to fill nutritional gaps in their diet. They fall into two general categories: shakes and formulas. Shakes are intended for oral consumption.

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Nationwide sugar reductions projected to save health and

Reducing consumption of added sugar is a good place to start in improving the overall nutritional punch of your diet. This Harvard Medical School Guide will help you gain a deeper understanding of the different formsof sugar, what foods contain significant amounts of added sugar, how sugaris metabolized by the body, and the health risks it poses when consumed to excess.

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Pumpkins aren't just for carving

Pumpkins are a good source of nutrition and can be used like a vegetable in many meals, even though they are technically a fruit. In addition, pumpkin seeds have a completely different, and beneficial, nutritional profile.

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How many fruits and vegetables do we really need

This week-by-week plan, The Harvard Medical School 6-Week Plan for Healthy Eating, will help you transform your eating habits into a program of nutritious and delicious food choices that can last a lifetime.Applying the latest results from nutrition science, Harvard experts take you by the hand and guide you to create an eating plan to improve heart health, longevity, energy, and vitality.

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Is eating dried fruit healthy

When the new Nutrition Facts labels approved by the government start appearing, the amount of added sugars in a serving will be easy to determine. Dried fruits also contain more fiber and more of the antioxidants called phenols than fresh fruit, per ounce. Fiber fights heart disease, obesity, and some types of cancer (although its possible

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Digestive Health

Digestive Health. Your digestive system breaks down foods and liquids into their chemical components—carbohydrates, fats, proteins, and the like—that the body can absorb as nutrients and use for energy or to build or repair cells. Food's journey through the digestive system begins in the mouth. It passes down the esophagus and into the

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Why nutritionists are crazy about nuts

In fact, a recent analysis of the nation's eating habits and health outcomes suggests that eating too few nuts and seeds is associated with an increased risk of dying from cardiovascular disease or diabetes. For that study, in the March 7, 2017, Journal of the American Medical Association, researchers from the Tufts Friedman School of Nutrition

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The Nutrition Facts label finally gets a makeover

Updates that may benefit heart health include details on added sugars and more accurate serving sizes. Image: Noel Hendrickson/ Thinkstock. The information on the Nutrition Facts label—that small box of nutrition-related data on the back of all food packages—has stayed pretty much the same since its introduction back in 1993.

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Nutrition Assessment for Infants and Toddlers

Nutrition Assessment for Infants and ToddlersIt is essential that even young children eat healthy and learn healthy eating habits, in order todevelop normally and reach their full growth potentialbe healthyavoid childhood health problems directly related to nutrition, such as iron-deficiency anemia, poor growth, obesity, and cavitiesstay healthy into adulthood, by

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Benefit to improving diet and exercise at the same time

The simultaneous group got 12 months of both nutrition and exercise counseling. The control group got 12 months of stress-reduction counseling. For all groups, the exercise goal was to increase moderate-to-vigorous physical activity to 150 minutes (two and a half hours) each week.

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Dietary supplements: Do they help or hurt

Many Americans don’t get all the nutrients they need from their diets. In an effort to make up for these shortfalls and protect against disease, more than half of us turn to nutritional supplements. Early observational studies found that several supplements appeared to lower the risk for certain diseases. However, more rigorous studies didn’t yield the same positive results.

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Sugar: How sweet it is or is it

Read the Nutrition facts food label. The food label now lists "added sugars" under total carbohydrates. Make sure you review the number of grams per serving to determine how much added sugar you are consuming. Trying to limit your added sugar intake to the AHA recommendation is a place to start. Review the ingredient list on the food product.

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Katherine D. McManus, MS, RD, LDN

Katherine D. McManus, MS, RD, LDN. Contributor. Kathy McManus is Director of the Department of Nutrition and Director of the Dietetic Internship at the Brigham and Women’s Hospital, a teaching affiliate of Harvard Medical School in Boston. In addition, she serves as the Director for Nutrition at Dana Farber Cancer Institute, and the Director

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A look at the 2020–2025 Dietary Guidelines for Americans

The Dietary Guidelines for Americans (DGAs), published by the US Department of Health and Human Services (HHS) and the US Department of Agriculture (USDA), provide science-based recommendations on what to eat and drink to promote health, reduce the risk of chronic disease, and meet nutrient needs. The guidelines provide a framework for policy makers and nutrition and health …

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Adults who skip morning meal likely to miss out on

Nutrition. Adults who skip morning meal likely to miss out on nutrients September 1, 2021. In the journals. Your mother probably said breakfast is the day’s most important meal and a new study suggests why she might have been right. Researchers examined the nutritional data and eating habits of more than 30,000 adults. Those who regularly

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Is a vegetarian or vegan diet for you

Watch your nutrition. Vegetarian and vegan diets can be healthy, but they can lack certain nutrients. You may have to use a little creativity to ensure you get enough protein, calcium, iron, and vitamin B12. You can find many of these nutrients in eggs and dairy if you're vegetarian, and from plant sources if you're vegan.

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Eat these foods daily (or at least often)

Aim instead to eat it at least once a week to reap the health benefits, says Fung. Brussels sprouts. These crunchy little green balls, which look like mini-cabbages, are nutrient-dense and low in calories — only 28 in half a cup. They offer up a well-rounded group of vitamins, including vitamin A, vitamin C, vitamin K, potassium, and folate.

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