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Online learning resources for diabetes, asthma, hypertension, and nutrition.
Diabetes 101: Learn more about diabetes, managing your blood sugar levels, and your diet.
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Nutrition Library: Nutrition Basics

Nutrition facts and eating smart

Dietary guidelines for Americans

  • Eat a variety of foods
  • Maintain a healthy weight
  • Choose a diet low in fat, saturated fat, and cholesterol
  • Choose a diet with plenty of vegetables, fruits, and grain products
  • Use sugars only in moderation
  • Use salt and sodium only in moderation
  • If you drink alcoholic beverages, do so in moderation

Did you know?

  • Foods like bread, potatoes, or spaghetti are not fattening. It is what you add to them that make them high in calories. For example, a baked potato has a lot more calories if you add butter or margarine.
  • Plain baked potato: 100 calories
  • Baked potato with 1 tablespoon of butter : 200 calories
  • Baked potato with 2 tablespoons of butter: 300 calories
  • Eating smaller servings of food will help you lose weight
  • A small serving has fewer calories than a large serving
  • Here are some easy ways to lower the fat in your meals
  • Use less butter and margarine
  • Use skim or lowfat milk
  • Bake foods instead of frying them
  • Trim the fat off of meats before cooking
  • A product that says "cholesterol-free" can still be high in fat. Look for nutrition information on the label.
  • Here are some ways you can use fruits in your meals:
  • At breakfast use fruit in cereal, muffins, or pancakes
  • At lunch pack an apple, banana, or orange in your lunch bag
  • At dinner add crushed pineapple to coleslaw
  • For snacks spread peanut butter on apple slices
  • Dark-green vegetables like broccoli collards spinach and others have vitamins A and C, B vitamins, iron, and calcium
  • Deep-yellow vegetables like carrots, yams, and others have vitamin A
  • Starchy vegetables like potatoes, corn lima beans, and others have B vitamins and more.
  • Simple things added to vegetables can add to their flavor. Try:
  • Sprinkling ground cloves over baked sweet potatoes and acorn squash.
  • Mixing a little oregano with cooked cabbage.
  • Adding cooked chopped onion to cooked peas.
  • Cooking carrots with crushed pineapple or pineapple juice.

(Reprinted with permission from the United States Department of Agriculture)

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