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Free Nutrition Fact Sheets - Free Nutrition Handouts
Covering a wide range of topics, these brief fact sheets provide nutrition facts along with healthy eating tips and recipes. These free Nutrition Fact Sheets were developed in collaboration with other organizations and industry sponsors and provided by the American Dietetic Association.
Fats, Oils and Sweeteners
Balancing Calories and Optimizing FatsFats and oils are essential to a nutritious diet. They play an important role in the foods we eat—from enhancing flavor, texture, moistness, and overall meal satisfaction, to providing healthful heart benefits. Fats and oils are also a key part of the diet and a cornerstone of proper growth and development.
Canola Oil: Good for Every Body! Did you know that canola oil contains the least amount of saturated fat of any common edible oil? With just 7% saturated fat, canola oil is 93% healthy monounsaturated and polyunsaturated fats. The polyunsaturated fats in canola oil include the essential fatty acids alpha linolenic acid, an omega-3 fatty acid, and linoleic acid, an omega-6 fatty acid. These fats are needed because the body cannot make them. Canola oil is also a good source of vitamins E and K and plant sterols, which may help keep the heart healthy.
Dietary Fats: Clarifying an Age-Old IssueWhich is healthier—butter, margarine or vegetable oil? What is trans fat and why is it bad for me? Is it better for my heart to replace butter with margarine? Should I try to cut out fats?
Diglyceride-Rich Cooking / Salad Oil: To Help Maintain a Healthy LifestyleYou may already know that certain oils like olive oil and canola oil are part of a healthy diet. These oils, as well as soybean, corn and peanut oils, all provide healthful polyunsaturated and monounsaturated fats. For consumers who are working toward maintaining a healthy lifestyle, diglyceride-rich cooking and salad oil is an option that can offer unique health benefits.
Facts About SucraloseWhat is Sucralose? Sucralose is a non-caloric sweetener made from sugar. It’s 600 times sweeter than sugar and has a clean, sweet taste without an aftertaste. Sucralose can be used in place of sugar in many foods and beverages. And, it works well in most home cooking and baking recipes.
Facts About FructoseFructose occurs naturally in fruits, vegetables and their juices, as well as honey. It gives these foods their sweet taste. Fructose in crystalline form has been widely used for the past 20 years as a nutritive sweetener in foods and beverages.
Keeping Trans Fat in FocusThere are so many messages about fats these days—good fats, bad fats, trans fats. Lately, you’ve probably been hearing more about trans fat. Before making any decisions about changing your diet, you need the facts about the role of fats in a healthy eating plan.
Straight Answers About AspartameAspartame is a low-calorie sweetening ingredient that provides the sweet taste of sugar without the calories. Aspartame has been used in numerous foods and beverages for 25 years and is enjoyed by millions of Americans every day.
Kids Nutrition Needs
Start Healthy: the Guide to Teaching Your Little One Good Eating HabitsA collaborative project with Gerber Products, these brochures Guide parents through the stages of infant and toddler feeding with science-based guidelines developed by nutrition experts.
Starting Healthy: Infant Book (Spanish Version)Feeding your little one in a healthy way now not only promotes normal growth, but lays the foundation for healthy eating habits later, perhaps preventing obesity and other health problems. But infants and toddlers have unique nutritional needs. So, you may be unsure about what—and when—to feed your child.
Starting Healthy: Toddler Book (Spanish Version)Feeding your little one in a healthy way now not only promotes normal growth, but lays the foundation for healthy eating habits later, perhaps preventing obesity and other health problems. But infants and toddlers have unique nutritional needs.
What Is a Mom to Do? Healthy Eating Tips for FamiliesMost moms agree that feeding their family well is very important. According to a new survey commissioned by Wendy’s®, 80% of moms would like to get their kids to eat healthier—but many obstacles get in their way. Families juggle busy schedules that make it difficult to eat together and don’t leave enough time to shop or cook. Nearly 40% of moms surveyed feel that healthy foods don’t always taste good. For others, the challenge is a family that doesn’t want to eat healthy foods or is on a limited food budget.
Nutrition for Everyone
Adult Beverage Consumption: Making Responsible Drinking ChoicesMore than 100 million American adults drink beverage alcohol responsibly. For these adults, moderate consumption of beverage alcohol—distilled spirits, beer or wine—can be an acceptable diet and lifestyle choice. Some individuals should not drink alcohol beverages at all, and abstention is an important option.
Beans: A Very Powerful Vegetable Beans are a vegetable that provide a unique combination of protein, fiber, vitamins and minerals. On top of that, research has shown that diets including beans may reduce the risk of heart disease and certain cancers. So it’s no wonder the latest government dietary guidelines say Americans need to eat more beans. Read on to learn more about the benefits of beans and how you can easily incorporate beans into your diet.
Clearing Up Calorie ConfusionIt’s all about calorie balance. That means if you eat more calories than your body uses, they will be stored as fat. One pound of body fat is equal to 3,500 calories. In theory, losing one pound requires a deficit of 3,500 calories. For example, eating 500 fewer calories per day would result in losing one pound per week. Of course, every “body” is different, so you may find that your weight loss can vary from week to week.
Debunking Dairy Food MythsFood myths can lead to needless dietary omissions as well as to nutritional deficiencies. According to a report by the American Dietetic Association, dietary myths can have harmful effects on consumers’ health and well-being. As with many other foods, misinformation about milk and milk products has subsisted for centuries.
Discover Mushrooms: Nature's Hidden TreasurePeople like mushrooms for their satisfying taste and versatility as an ingredient in everything from pizza and pasta to soups and meat dishes. But are they good for you? In a word, yes.
Eating Better Together: A Family Guide for a Healthier LifestyleThe hectic lifestyles of both parents and kids often make it difficult for everyone to sit down for a family dinner at home. With homework, after-school activities and parents’ work and family related responsibilities, families have little time to shop for, prepare and sit down to meals at home. As a result, quick-serve dining not only has become a solution for busy lives, but also an integral part of family life.
Get Smart — Get the Facts on Food LabelsBecome a smart shopper by reading food labels to find out more about the foods you eat! Here’s why it’s smart to check out the Nutrition Facts found on most food labels:
Get Smart About SaltYou can reduce your risk of high blood pressure, stroke and heart disease by getting smart about salt. Retrain your taste buds by gradually replacing added salt with herbs and spices. Add health benefits without reducing taste and flavor.
Healthier Eating: Getting Where You Need to Be (Spanish Version)The Dietary Guidelines for Americans recommends these food groups within MyPyramid as a good source of important nutrients that help provide the foundation for a healthy diet.*
Step Up to Nutrition and HealthThe food and physical activity choices made today – and everyday – affect your health and how you feel today and in the future. Eating right and being physically active are keys to a healthy lifestyle. The Dietary Guidelines for Americans, 2005, can lead the way to a healthier you.
The Balancing Act: Eat Well and Move It!Americans are working longer hours along with busy family schedules. This means there is less time to cook meals at home. More people are dealing with this by visiting restaurants that offer convenience—from drive-thru to delivery to online ordering. Fast food doesn’t mean giving up on eating healthfully. Quick service restaurants today are providing more options to meet the needs of customers.
The Lowdown on Lactose Intolerance: Making the Most of MilkThe facts about lactose intolerance may surprise you. For starters, it’s not as widespread as many people think. And, it does not require avoidance of dairy foods. In fact, research shows that people who have trouble digesting lactose can enjoy dairy foods daily.
The Pasta Meal: the Nutrient Powerhouse from ItalyPasta is one of America’s favorite foods. That’s good news, because pasta fits easily into a healthy eating plan and satisfies your appetite for good taste, convenience, and nutrition. It’s also perfect for an active lifestyle. The best part of all: When you combine pasta with other healthy ingredients, it’s easy to create delicious meals that meet your nutrient needs.
The Role of 100 Percent Juice in a Healthy Diet Health professionals continue to stress that eating more servings of fruits and vegetables is extremely important for good health. Drinking 100 percent fruit juice is an easy way to boost your fruit intake. Plus, fruit juices add variety to your diet and taste good, too.
Understanding Unintended Weight LossSo many people these days are preoccupied with diets and shedding pounds. But did you know that losing a significant amount of weight – when you’re not trying to lose weight – can be dangerous to your health? Unintended weight loss is a serious medical concern.
Whole Grains Made EasyIn the past, whole grains were thought to provide nothing more than fiber. However, new research reveals that whole grains offer vitamins and minerals, plus high levels of antioxidants and other healthy plant-based nutrients.
Vitamins, Minerals, and Functional Foods
Almonds: A Handful Can Make a DifferenceA little goes a long way when it comes to almonds, the most nutrient-dense nut ounce-for-ounce. A one-ounce serving of almonds (about 23) is an excellent source of vitamin E and magnesium, a good source of protein and fiber, and offers potassium, calcium, phosphorous, iron, and monounsaturated fat, giving you a lot of nutritional bang for only 160 calories.
Barley: A Healthy Heart SolutionBarley isn’t just for soup anymore. This grain makes an excellent choice as the starring ingredient in main courses, side dishes, breakfast fare and more. In addition to its versatility, barley is a nutritious food that’s high in fiber and low in fat. It’s no wonder this centuries-old grain is enjoying new-found interest among connoisseurs of good food and good health.
Boost Nutrient Absorption with AvocadosAvocados are naturally rich in monounsaturated fat and omega-3 fatty acids—“good fats”— that can help protect against heart disease. New research also suggests that avocados may help your body absorb and use important nutrients like carotenoids.
Calcium and Vitamin D: Essential Nutrients for Bone HealthCalcium andvitamin D are both essential nutrients when it comes to bone health. Although most people link calcium to strong bones, vitamin D sometimes gets overlooked—and it shouldn’t. Recent research shows that vitamin D plays an important role, along with calcium, in bone health. The stronger your bones are at age 30, the more you will have “invested” in your “calcium bank account” as you get older. To maintain strong bones and get enough calcium and vitamin D in your diet, stay active with weightbearing exercise and get 15 minutes of sunlight several times a week.
Cocoa and Chocolate: Sweet News!Did you know that cocoa packs a powerful antioxidant punch? Thanks to nutrientrich cocoa beans, this plant-based food contains naturally-occurring antioxidants. The good news is that people benefit from these antioxidants when they eat plant foods such as fruits, vegetables, nuts, beans and whole grains.
Dietary Fiber: An Important Link in the Fight Against Heart DiseaseDietary fiber is probably best known for its ability to prevent and relieve constipation. What many people don’t realize is that fiber also provides other health benefits such as helping maintain a healthy heart.
Eat Your Way to Better Health: A Nutrient-Rich Diet Helps Support the Immune System and Fight DiseaseA strong immune system is one of your best defenses against infections from bacteria and viruses. And, a healthy immune response helps protect against other health problems such as arthritis and certain types of cancer. Good nutrition is essential to maintaining the immune system’s ability to function at optimal levels.
The Plant Sterol Story: Using Food Choices to Help Manage CholesterolAdding plant sterols to your diet is one of several simple changes you can make to help manage your cholesterol level. The National Cholesterol Education Program’s guidelines for adults with elevated cholesterol levels include 2 grams of plant sterols a day for effective cholesterol lowering.
Weight Management and Weight Control
Clearing Up Calorie ConfusionIt’s all about calorie balance. That means if you eat more calories than your body uses, they will be stored as fat. One pound of body fat is equal to 3,500 calories. In theory, losing one pound requires a deficit of 3,500 calories. For example, eating 500 fewer calories per day would result in losing one pound per week. Of course, every “body” is different, so you may find that your weight loss can vary from week to week.
Popular Diets Reviewed 2005Dr. Phil’s Ultimate Weight Solution The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom by Phillip McGraw, PhD; The Ultimate Weight Loss Solution for Teens: The 7 Keys to Weight Freedom by Jay McGraw, Free Press, 2003; The Zone Diet The Zone: Revolutionary Life Plan to Put Your Body in Total Balance for Permanent Weight Loss by Barry Sears, MD, Regan Books, 1995.; South Beach Diet The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by Arthur Agaston, MD, Rodale Press, 2003; Raw Food Diets The Raw Life: Becoming Natural in an Unnatural World by Paul Nison, 343 Publishing Company, 2000, and Raw, the Uncooked Book by Juliano Brotman and Erika Lenkert, Regan Books, 1999; Sugar Busters The New Sugar Busters! Cut Sugar to Trim Fat by H. Leighton Steward; Morrison C. Bethea, MD; Sam S. Andrews, MD; Luis A. Balart, MD, Ballatine Books, 1998.
Popular Diets Reviewed 2006 Dr. Atkins’ New Diet Revolution: Revised and Improved by Robert C. Atkins, Avon, 2001.; The 3-Hour Diet by Jorge Cruise; Eat Right 4 Your Type: TheIndividualized Diet Solution to Staying Healthy, Living Longer & Achieving Your Ideal Weight by Peter D’Adamo, G. P. Putman’s, 1996; French Women Don’t Get Fat: The Secret of Eating for Pleasure by Mireille Guiliano, Knopf, 2004; The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by Arthur Agaston, Rodale Press, 2003.
Popular Diets Reviewed 2007 The Sonoma Diet by Connie Guttersen; The Cheater’s Diet by Paul Rivas; The Flavor Point Diet by David L. Katz; The Supermarket Diet by Janis Jibrin; The Longevity Diet by Brian M. Delaney and Lisa Walford,
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The American Dietetic Association - Thanks for providing such excellent information!