Overview of Nutrition

Basic Nutrition Contnets

1. Eating for Exercise and Sports
2. Vegetarian Nutrition
3. Healthy Eating Guidelines
4. Online Tools and Resources
5. Printable Materials and Handouts
6. Water, Hydration, and Health

Nutrition Misinformation and Fraud
Explore trusted resources to help identify false nutrition information and recognize fraudulent health claims.  

• Watch this video  (https://www.youtube.com/watch?v=VzixmuKCyGY)
• https://www.youtube.com/watch?v=K1YNDqF750c&t=2s
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• Read this article

Eating for Exercise and Sports
Access information on how proper nutrition supports athletic performance and physical activity.

• Bodybuilding and Performance Enhancement Supplements: What You Need To Know

  Learn about the safety and effectiveness of bodybuilding and athletic supplements.

  • HHS, National Institutes of Health, National Center for Complementary and Integrative Health

• Nutrition and Athletic Performance

  Read about how nutrition plays an important role in athletic performance.

  • HHS, National Institutes of Health, National Library of Medicine, MedlinePlus

• Sports Fitness

  Find information and research about fitness and health.

  • HHS, National Institutes of Health, National Library of Medicine, MedlinePlus

• Creatine Supplements: The Basics

  Learn about creatine supplements, their impact on athletic performance, and their safety.

  • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

• Fueling Your Adolescent Athlete

  Find nutrition tips to help teen athletes fuel before, during, and after workouts to optimize performance.

  • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

• Taking Dietary Supplements? Eat Real Food Instead

  Aim to get nutrition from real foods first! Check out this infographic for foods to boost athletic performance.

  • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

• Whey Protein: The Basics

  Discover the facts about whey protein supplements including what they do and when they are used.

  • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

• Nutrition for the Athlete

  Read about how athletes achieve peak performance by training and eating a balanced diet including a variety of foods in this printable fact sheet.

  • Colorado State University Extension

• WAVE Sport Nutrition Curriculum

  The WAVE Sport Nutrition Curriculum uses youth’s interest in sports to teach them about healthy eating and hydration to fuel a healthy, active body for life.

  • Oregon State University Extension

• Nutrition for Physical Activity and Athletics

  Learn how food and fluid intake can impact athletic performance and weight management.

  • Oklahoma State University Extension

• Sports Nutrition for All Ages

  Learn how nutrition before, during, and after sport competitions can improve athletic performance.

  • PennState Extension

• Protein and Athletic Performance

  Get information on protein intake for athletes.

  • University of Kentucky Cooperative Extension Service

Healthy Eating
Discover practical guidance for maintaining a balanced diet that includes vegetables, fruits, proteins, grains, and dairy.

• Dine Out / Take Out

  Use these tips to make nutritious food choices when dining out or ordering food to go.

  • USDA, Food and Nutrition Service, Center for Nutrition Policy and Promotion

• Food Group Gallery

  Browse examples of foods in each food group and the amount that counts as one serving equivalent.

  • USDA, Food and Nutrition Service, Center for Nutrition Policy and Promotion

• Dietary Reference Intakes (DRI) and Recommended Dietary Allowances (RDA) Resources

  Find links to the Dietary Reference Intakes (DRIs) including the Recommended Dietary Allowances (RDAs) and the Tolerable Upper Intake Levels (ULs).

  • USDA, National Agricultural Library, Food and Nutrition Information Center

• 2020-2025 Dietary Guidelines for Americans

  Make every bite count with the 2020-2025 Dietary Guidelines for Americans. Use these guidelines to follow a healthy eating pattern at every stage of life.

  • USDA, HHS

• 2019 Food Safety and Nutrition Survey (FSANS) Report

  What knowledge and behaviors do U.S. adults have about nutrition and food safety? Read this report from the Food and Drug Administration for key findings.

  • HHS, Food and Drug Administration

• Healthy Eating As You Age: Know Your Food Groups

  Learn about food groups and serving sizes.

  • HHS, National Institutes of Health, National Institute on Aging

• Eating Extra Calories When Sick – Adults

  Learn how to make eating more pleasant when you are sick. Plus, find tips for getting enough calories and protein while recovering.

  • HHS, National Institutes of Health, National Library of Medicine, MedlinePlus

• Healthy Eating

  Read the basics about nutrients: proteins, carbohydrates, fats, vitamins, minerals and water.

  • HHS, Office on Women’s Health

• 30-Day Fruit and Veggie Challenge

  Challenge yourself to eating fruits and vegetables in new ways by following along to this 30-day calendar.

  • Department of Defense, Navy Medicine, Navy and Marine Corps Public Health Center

• Wounded & Injured Guide to Making Meals that Heal

  Have a wound or injury? Discover the nutrients your your body needs to support the healing process.

  • Department of Defense, Navy Medicine, Navy and Marine Corps Public Health Center

• Healthy Eating for Amputees

  Learn about healthy eating patterns for people who have had an amputation.

  • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

• Your Handy Guide to Portion Sizes

  Discover how to estimate portion sizes for vegetables, fruits, dairy, and proteins using your hand.

  • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

• Ingredients

  Browse this database to find videos, activities, and recipes for different foods.

  • Oregon State University Extension

• Mediterranean Eating on a Budget

  Find out more about the Mediterranean eating pattern and why it’s so healthy.

  • PennState Extension

• Nutrition Basics

  Eating healthy can be easier than you think. Just remember the food groups! When you plan or prepare meals and snacks, try to include choices from all of the food groups to meet your calorie and nutrient needs.

  • Purdue Unversity Extension

• Keeping Nourished When Not Feeling Well

  Do you have trouble staying nourished when you’re not feeling well?  Read this tip sheet to get ideas on how to eat to support your immune system.

  • University of Illinois Extension

• Portion Size

  Learn the recommended portion sizes for common foods and how to measure portions using household objects.

  • University of Minnesota Extension

• Understanding the link between gut microbiome and diet

  Learn how dietary choices impact overall health and explore the relationship between gut microbiome and diet. 

  • NutriAdmin

• Tip Sheet: Eating Healthy Ethnic Food

  Find healthy entrees from a variety of ethnic cusines.

  • HHS, National Institutes of Health, National Heart, Lung, and Blood Institute

• Customizing the Dietary Guidelines Framework

  Explore examples from each food group to help you choose healthy options that meet your personal preferences, cultural foodways, and budget.

  • USDA, HHS

Vegetarian Eating
Find tips and resources for building a nutritious vegetarian eating plan that meets recommended dietary needs.

• Beans, Peas, and Lentils

  Beans, peas, and lentils are unique foods that can count toward the protein and vegetable food groups. Learn about the variety of nutrients they provide.

  • USDA, Food and Nutrition Service, Center for Nutrition Policy and Promotion

• Enjoy Vegetarian and Vegan Meals

  Choose plant foods that are rich in important nutrients to meet your nutrition needs.

  • USDA, Food and Nutrition Service, Center for Nutrition Policy and Promotion

• Vegetarian Diet

  Read general information about vegetarian diets, including recommendations for a healthy diet. 

  • HHS, National Institutes of Health, National Library of Medicine, MedlinePlus

• GirlsHealth.gov – Vegetarian Eating

  Do you know a girl between the 10-16 years-old who is interested in vegetarian eating? If so, share this fact sheet which discusses the different types of vegetarian diets and explains how vegetarians can be sure to get all the nutrients they need.

  • HHS, Office on Women’s Health, National Women’s Health Information Center

• Vegetarian Diets

  Printable fact sheet on vegetarian diets.

  • Colorado State University Extension

• Plant-Based Diet

  Learn about the different types of vegetarian diets, including vegan diets, and find tips for making plant-based meals.

  • PennState Extension

• Teen Vegetarians: Facts for Parents

  Find information to help your vegetarian teen get the nutrients they need to grow.

  • University of Maine Cooperative Extension

Online Tools
Use interactive tools to calculate your Body Mass Index (BMI), plan meals, understand food labels, play nutrition-based games, and assess your knowledge.

• Food and Nutrition Apps and Blogs

  Find food and nutrition apps for your mobile device, and read recent blog posts to see what is going on in the field.

• Tools for Getting and Staying Active

  Explore tools to help you with your physical activity goals, including exercise planners, logs and progress tests.

• DRI Calculator for Healthcare Professionals

  Calculate your daily recommendations for vitamins, minerals, and other nutrients based on the Dietary Reference Intakes (DRIs). Plus, enter your height and weight to calculate your Body Mass Index (BMI). 

  • USDA, National Agricultural Library, Food and Nutrition Information Center

• Food Group Quizzes

  Test your knowledge of the 5 food groups by taking these fun quizzes!

  • USDA, Food and Nutrition Service, Center for Nutrition Policy and Promotion

• Team Nutrition Quizzes

  Test your nutrition knowledge with these quizzes about school breakfast, school lunch, school gardening, and nutrition for different life stages.

  • USDA, Food and Nutrition Service, Center for Nutrition Policy and Promotion

• Video – Farmers Markets: Fresh, Nutritious, Local

  Why shop at farmers markets? Fresh, nutritious, locally grown fruits and vegetables are just a few reasons. See what this Nutrition.gov registered dietitian has to say to shoppers and farmers.

  • USDA, National Agricultural Library, Nutrition.gov

• Video: Kids Rock Nutrition in the Kitchen

  Check out the recipes featured in the Kids Rock Nutrition in the Kitchen video:

  • Tasty Fish and Veggie Packets
  • Tasty Chicken and Veggie Packets
  • Yogurt Berry Parfait

  • USDA, National Agricultural Library

• BMI – Body Mass Index

  Find links to Body Mass Index (BMI) calculators for both adults and children, and links to information on interpreting the results.

  • HHS, Centers for Disease Control and Prevention

• Finding and Evaluating Online Resources

  How can you find reliable health information online? Use these tips to get started.

  • HHS, National Institutes of Health, National Center for Complementary and Integrative Health

• Portion Distortion

  Interactive web site with two quizzes to compare portion sizes now and 20 years ago.

  • HHS, National Institutes of Health, National Heart, Lung, and Blood Institute

• Body Weight Planner

  The Body Weight Planner allows users to make personalized calorie and physical activity plans to reach a goal weight within a specific time period and to maintain it afterwards.

  • National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases

• Evaluating Health Information

  This resource is designed to help consumers judge the reliability and credibility of health information from magazines, TV or the Internet.

  • HHS, National Institutes of Health, National Library of Medicine, MedlinePlus

• Dietary Supplement Label Database (DSLD)

  The Dietary Supplement Label Database (DSLD) includes full label derived information from dietary supplement products marketed in the U.S.

  • HHS, National Institutes of Health, Office of Dietary Supplements, National Library of Medicine

• Discover Foods

  Explore this directory of 80+ healthy foods, and learn about their health benefits and how they can be prepared.

  • CalFresh SNAP-Ed

• Food Talk Videos

  View videos on a variety of nutrition topics, including recipes, cooking techniques, and healthy eating tips.

  • University of Georgia Extension

• Unpeeled: The Case Files of Maya McCluen

  Play this online game to learn about food marketing labels that you may see in the grocery store, including organic and natural labels.

  • UConn Extension, New Mexico State University Cooperative Extension, Extension Foundation

Printable Materials and Handouts
Download ready-to-use handouts and fact sheets for classes, health fairs, and other nutrition-related events.

• Recipes

  Cook up something new in your kitchen with these healthy, delicious recipes.

  •  

• Easy Steps to Prevent Food Waste

  View four tips to help you save money when food shopping and help the environment.

  • USDA

• Tips for Breastfeeding Moms

  View this fact sheet with nutrition tips for breastfeeding moms. 

  • USDA, Food and Nutrition Service, WIC Works Resource System

• Food Safety Brochures & Publications

  View printable materials about food safety, including guides, activity books, and tip sheets.

  • USDA, Food Safety and Inspection Service

• Curricula and Lesson Plans

  View lessons, workshops, activities, and curricula for teachers. Topics include food, nutrition, physical activity, and food safety.

  • USDA, National Agricultural Library, Food and Nutrition Information Center

• Food and Physical Activity Checklist

  Use this checklist to track healthy eating and exercise habits throughout your day!

  • USDA, SNAP-Ed Connection

• Healthy Eating: Health Tips for Families

  View tips for building healthy eating habits in infants, toddlers, and preschoolers. This fact sheet is available in 13 languages.

  • HHS, Administration for Children and Families

• Everyday Food Safety Resources for Health Educators

  FDA’s Center for Food Safety and Applied Nutrition developed “Everyday Food Safety” resources to increase food safety awareness among young adults ages 18 – 29. Check out the materials available to use in your classroom, health expo, waiting room, or website.

  • HHS, Food and Drug Administration, Center for Food Safety and Applied Nutrition

• What’s New with the Nutrition Facts Label

  The U.S. Food and Drug Administration (FDA) has updated the Nutrition Facts label on packaged foods and beverages with a new design, making it easier to make informed choices towards healthy eating habits. 

  • HHS, Food and Drug Administration

• The New and Improved Nutrition Facts Label – Key Changes

  This one-page handout highlights the key changes being made to the new Nutrition Facts Label.

  • HHS, Food and Drug Administration

• Tips to Reduce Food Waste – Print & Share

  Share these tips to reduce food waste, save money, and protect the environment.

  • HHS, Food and Drug Administration

• NHLBI Publications and Resources: DASH Diet

  Browse handouts and recipes for the Dietary Approaches to Stop Hypertension (DASH) Diet. Topics include getting more potassium, staying on track, and meal tracking for different calorie levels.

  • HHS, National Institutes of Health, National Heart, Lung, and Blood Institute

• Order Free Publications

  Looking for materials about healthy aging for older adults? Download or order these free handouts and booklets on exercise, nutrition, and other health topics.

  • HHS, National Institutes of Health, National Institute on Aging

• Advanced Health Information Search: Patient Education and Outreach Materials

  View science-based fact sheets and handouts for health fairs and community events. 

  • HHS, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases

• Sisters Together: Move More, Eat Better Program Guide

  The Sisters Together program encourages Black women ages 18 and older to reach and maintain a healthy weight. Learn how to bring the program to your community.

  • HHS, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases, Weight-control Information Network

• Eating Disorders: About More Than Food Brochure

  Download, print,or order a free copy of this brochure on eating disorders. Also available in Spanish.

  • HHS, National Institutes of Health, National Institute of Mental Health

• Vitamin and Mineral Supplement Fact Sheets

  Access vitamin and mineral supplement fact sheets for the consumer or health professional. Available in PDF format, and in Spanish.

  • HHS, National Institutes of Health, Office of Dietary Supplements

• Move Your Way Fact Sheets and Posters

  Print and share these fact sheets and posters to help people learn key recommendations from the Physical Activity Guidelines. Find materials for adults, older adults, parents and kids, and during and after pregnancy.

  • HHS, Office of Disease Prevention and Health Promotion

• Patient Materials

  Browse by health topic or resource type to find 1-page printable fact sheets written at the 6th- to 8th-grade reading level in English or Spanish.

  • HHS, Office on Women’s Health

• 30-Day Fruit and Veggie Challenge

  Challenge yourself to eating fruits and vegetables in new ways by following along to this 30-day calendar.

  • Department of Defense, Navy Medicine, Navy and Marine Corps Public Health Center

• Mastering Healthy and Flavorful Cooking

  What are healthy cooking methods, and what equipment do you need for each method? Read this handout to find out.

  • Department of Defense, Navy Medicine, Navy and Marine Corps Public Health Center

• One Day at a Time: 31-Day Challenge for a Healthier Life

  Use this 31-day calendar to challenge yourself to one choice for a healthy weight each day.

  • Department of Defense, Navy Medicine, Navy and Marine Corps Public Health Center

• Spice It Up!

  View a table of spices to learn about their flavors and uses.

  • Department of Defense, Navy Medicine, Navy and Marine Corps Public Health Center

• How to Use a Hunger Scale for Healthier Habits

  Use this handout to measure your hunger level on a scale of 1 to 10.

  • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

• MOVE! Weight Management Program

  Find handouts to help you manage your weight with healthy eating and physical activity. Also available in Spanish.

  • U.S. Department of Veterans Affairs

• Weekly Menu Planner

  Use this handout to plan weekly meals and create a grocery list.

  • Utah State University Extension

Water, Hydration, and Health
Learn how foods and beverages contribute to hydration and get guidance on how much water you should drink each day.

• Make Better Beverage Choices

  Use these tips to choose beverages that contain healthy nutrients.

  • USDA, Food and Nutrition Service, Center for Nutrition Policy and Promotion

• Rethink Your Drink

  Find information on making beverage choices that are lower in calories and added sugars.

  • HHS, Centers for Disease Control and Prevention

• Water and Nutrition

  Learn how water helps the body function and what tips to try if you’re not getting enough.

  • HHS, Centers for Disease Control and Prevention

• Spilling the Beans: How Much Caffeine is Too Much?

  Learn how much caffeine is in popular drinks, such as coffee, tea and soft drinks. Plus, discover its health effects and safe daily intake. 

  • HHS, Food and Drug Administration

• Energy Drinks

  Learn about safety and concerns with energy drinks and shots.

  • HHS, National Institutes of Health, National Center for Complementary and Integrative Health

• Make Healthy Drink Choices

  Get tips for drinking more water and making other healthy beverage choices.

  • HHS, Office of Disease Prevention and Health Promotion

• Alcohol Calorie Calculator

  Use this calculator to discover how many calories are in the alcohol that you’re drinking and how that amount can add up over time. Also try this Alcohol Cost Calculator.

  • HHS, National Institutes of Health, National Institute of Alcohol Abuse and Alcoholism

• What Is A Standard Drink?

  Learn how the size of a standard drink differs across beverages.

  • HHS, National Institutes of Health, National Institute of Alcohol Abuse and Alcoholism

• Alcohol

  What is a standard drink? What is moderate drinking? Get information on safe alcohol intake in this article.

  • HHS, National Institutes of Health, National Library of Medicine, MedlinePlus

• Dehydration

  Learn what dehydration is, how it happens, and how it can be prevented by drinking enough water.

  • HHS, National Institutes of Health, National Library of Medicine, MedlinePlus

• Preventing Dehydration In Older Adults

  Use this list of healthy beverages to help you stay hydrated.

  • U.S. Department of Veterans Affairs

• Why Try Flavor Infused Water?

  Looking to add more flavor to water? Try these ideas for water infused with herbs, spices, fruits, and vegetables.

  • U.S. Department of Veterans Affairs

• Keeping Workers Well-Hydrated

  Check out this handout for information on staying hydrated and preventing heat illness while working outside or in warm conditions (also in Spanish/Español).

  • United States Department of Labor, Occupational Safety and Health Administration

• How to Stay Hydrated (Video)

  Learn how to tell if you are drinking enough water and why hydration is important.

  • Michigan State University Extension

• Water, Water Everywhere

  How do you know if you’re getting enough fluids? Find out what signs to look for, and get tips on increasing your water intake.

  • PennState Extension

• Drink Water, Georgia!

  Find resources, recipes, and videos to help you stay hydrated with water.

  • University of Georgia Extension

• Choosing Beverages

  Get tips for choosing drinks that are lower in added sugars and calories.

  • University of Minnesota Extension