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In-Depth

Nutrition and healthy eating

Nutrition basics

• Sodium: How to tame your salt habit How much sodium is in your diet? See which foods are high in sodium, and get tips on how to cut back.
• Healthy diet: Do you follow dietary guidelines? If a healthy diet is your goal, you need to know the dietary guidelines for key nutrients, such as carbs, protein, fat, sugar and salt.
• Boiling down the dietary guidelines Don't be intimidated by the Dietary Guidelines for Americans. They boil down to a few key recommendations about which foods to choose and which to avoid.
• Dietary fiber: Essential for a healthy diet Dietary fiber offers many health benefits. Here's how to include more in your diet.
• Artificial sweeteners and other sugar substitutes Understand the pros and cons of artificial sweeteners and other sugar substitutes.
• Added sugar: Don't get sabotaged by sweeteners Added sugar can contribute unwanted calories and aggravate health concerns. See where it may be lurking in your diet and how to cut back.
• Nutrition Facts: An interactive guide to food labels This interactive guide explains the Nutrition Facts label to help you make healthier choices.
• Water: How much should you drink every day? Water — Know how much water to drink to remain healthy and prevent dehydration.
• Pyramid or plate? Explore these healthy diet options Healthy diets come in all shapes. Experiment and have fun eating healthy.
• Alcohol use: If you drink, keep it moderate Alcohol use — Only light to moderate drinking offers possible health benefits.
• Caffeine: How much is too much? Caffeine — You may like caffeine's effects, but too much may be harmful.
• Dietary fats: Know which types to choose Fat — Get the skinny on dietary fat, including new guidelines.
• Carbohydrates: How carbs fit into a healthy diet Carbohydrates — Make wise choices for your health.
• Chart of high-fiber foods Eating enough high-fiber foods? Find out the dietary fiber content of some common foods.
• Calorie calculator Calorie calculator — calculate how many daily calories you need to maintain your weight.
• Cholesterol: Top 5 foods to lower your numbers The foods you eat can help lower your cholesterol. Here are five top choices.
• Breast-feeding nutrition: Tips for moms Understand breast-feeding nutrition do's and don'ts.
• Trans fat is double trouble for your heart health Trans fat raises "bad" (LDL) cholesterol and lowers "good" (HDL) cholesterol.
• Nuts and your heart: Eating nuts for heart health Discover how walnuts, almonds and other nuts help lower cholesterol and im-prove heart health.
• Mayo Clinic Healthy Weight Pyramid tool Here's your personalized meal plan for weight loss and weight maintenance.

Healthy diets

• Mediterranean diet: A heart-healthy eating plan The Mediterranean diet is a heart-healthy eating plan that emphasizes fruits, vegetables, whole grains, beans, nuts and seeds, and healthy fats.
• DASH diet: Tips for dining out The DASH diet doesn't mean you can never eat out. These tips can help you make healthier choices whether you're at a fast-food chain or a fancy restaurant.
• DASH diet: Tips for shopping and cooking The DASH diet doesn't have to be difficult. These tips can help you shop and cook according to DASH diet principles.
• DASH diet: Healthy eating to lower your blood pressure The DASH diet — Follow this eating approach for better blood pressure and other health benefits.
• Mediterranean diet recipes These healthy and appealing recipes will get you hooked on the Mediterranean diet.
• Gluten-free recipes Do you have celiac disease or cook for someone who does? Then check out these healthy gluten-free recipes.
• Vegetarian diet: How to get the best nutrition A vegetarian diet can meet your nutritional needs if you follow this helpful guide.
• Sample menus for the DASH eating plan DASH diet: Plan your meals with these sample DASH menus.
• DASH diet: Guide to recommended servings DASH diet: Use this table of recommended servings to plan meals.
• Caffeine content for coffee, tea, soda and more Find out just how much caffeine is in coffee, tea, soda and energy drinks.
• Vegetarian recipes Vegetarian recipes to inspire the longtime vegetarian or the flexitarian.
• Taming rheumatoid arthritis pain Rheumatoid arthritis pain — Reduce its impact on everyday life with these tips on joint protection, exercise, relaxation and knowing your limits.

Healthy cooking

• Healthy chicken recipes When you think of chicken, you probably think of fried chicken, but there are plenty of healthy chicken recipes to enjoy.
• Meatless meals: The benefits of eating less meat Meatless meals are an easy way to eat healthfully and save money.
• Healthy cooking for 1 or 2 Don't give up on healthy cooking just because you're cooking for one or two.
• Whole grains: Hearty options for a healthy diet Whole grains — Why it's important to include whole grains in your diet.
• Beans and other legumes: Types and cooking tips Here's help in selecting and preparing beans and other nutritious legumes.
• Summer recipes: Celebrate the season Summer recipes — Celebrate the season with these healthy summer recipes.
• Healthy eating: Jazz it up with these tips Healthy eating — Keep on track with these 10 easy ways to freshen things up.
• Soup recipes: Explore the possibilities Find soup recipes for every season.
• Healthy recipes: A guide to ingredient substitutions Healthy recipes — Reduce fat, salt, sugar and calories with simple ingredient substitutions.
• Recipe makeovers: 5 ways to create healthy recipes Healthy recipes — Use these techniques to reduce the fat, calories and sodium in recipes.
• Healthy cooking techniques: Boost flavor and cut calories Healthy cooking techniques capture the flavor and nutrients of food without extra fat or salt.
• Food poisoning Food poisoning — Comprehensive overview covers causes, symptoms and treatments.
• Listeria infection Listeria infection — Comprehensive overview covers symptoms, treatment, prevention of this foodborne illness.
• Food-borne illness: First aid How to recognize and provide first aid for a food-borne illness.

Healthy menus and shopping strategies

• Fast food: Tips for choosing healthier options Fast food can fit into your healthy diet. These tips can help.
• Holiday recipes: Celebrate with healthy, festive fare Holiday recipes don't have to be bad for you. Try these healthy adaptations and celebrate in good health.
• Organic foods: Are they safer? More nutritious? Organic apples, eggs and even cookies. Is it worth paying more for organic foods?
• Thanksgiving recipes: Delicious and healthy options Thanksgiving recipes — Build your Thanksgiving Day menu with these healthy recipes.
• Menu planning: Eat healthier and spend less Menu planning supports healthy eating — and saves time and money.
• Vegetarian recipes Vegetarian recipes to inspire the longtime vegetarian or the flexitarian.
• Couponing and other frugal food shopping tips Use these frugal food shopping tips to achieve healthy savings on your grocery bill.
• How meat and poultry fit in your healthy diet Cut the fat from your diet, not the meat and poultry.
• Healthy breakfast: Quick, flexible options to grab at home Healthy breakfast — Get several quick-and-healthy options to jump-start your day.
• Mayo Clinic Healthy Weight Pyramid: A sample menu Mayo Clinic Healthy Weight Pyramid — Use this sample menu to plan daily meals and snacks.
• Cuts of beef: A guide to the leanest selections Cuts of beef — Find out which selections are lowest in fat and cholesterol.
• Free range and other meat and poultry terms Free range — See what this and other meat and poultry terms really mean.
• Menus for heart-healthy eating: Cut the fat and salt Use these menus to jump-start your heart-healthy diet.

Nutritional supplements

• Supplements: Nutrition in a pill? Before taking vitamin and mineral supplements, understand what they will and won't do for you.
• Calcium and calcium supplements: Achieving the right balance Considering calcium supplements? First figure out how much calcium you need. Then weigh the pros and cons of calcium supplements.
• Herbal supplements: What to know before you buy Herbal supplements aren't right for everyone. Get the facts before you buy.

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