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Celiac Disease Nutrition Guide, 3rd Ed. (Single Copy)

Celiac Disease Nutrition Guide, 3rd Ed. (Single Copy)

This easy to read “survival guide” outlines essential information for people diagnosed with Celiac disease.

Eat Right

Fill Your Plate with Flavor

Wahts on Your Plate (250)

Are you trying to improve your eating habits? The secret to lasting change is not in fighting old habits, but in building new habits that reflect the life you want for you and your family. And what better way to focus on the new than with delicious food options that are also good for you? Here are a few tips for building healthy, delicious meals.

Fruits and vegetables are low in calories and fat, and packed with nutrition and flavor. Adding fruits and vegetables to any meal also adds color, flavor and texture, on top of those vitamins, minerals and fiber that your family needs to get through the day. Try some of these delicious options:

  • Substitute a new-to-you fruit or vegetable in a favorite recipe. Try broccoli rabe in stir-fries, fennel in salad or parsnips in stew. Or try a new fruit or vegetable recipe.
  • Make your pizza "deluxe" with colorful vegetables toppings like asparagus, broccoli, mushrooms, thinly sliced zucchini, red and green bell pepper strips, chopped tomatoes, roasted peppers or other firm veggies. For more flavor, roast them first!
  • Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, pancakes or French toast.
  • Flip your dessert! Serve sliced fruit and berries with a shortbread garnish on top, rather than shortbread with a spoonful of fruit. You can also serve a bowl of fruit with a dollop of low-fat frozen yogurt or ice cream on top.

Choosing whole grains over white or refined grains is a healthful choice that provides fiber to promote digestive health, as well as vitamins, minerals and other healthy plant-based nutrients. Here are a few ideas of how you can add whole grains to any meal:

  • Use whole-grain pasta, and instead of white rice, use brown or wild rice.
  • In dough and batter, substitute half the flour with whole-wheat flour.
  • Experiment with whole grains such as bulgur, kasha, quinoa or whole-grain couscous.

Remember, you have about 10,000 taste buds. So don’t be afraid to experiment with new flavors and foods!

Reviewed July 2013