Understand What You Eat.
Calcium is an essential mineral, but choosing calcium-rich foods is not simply about finding the food with the highest number of milligrams of calcium. A food may contain a lot of calcium per 100 grams but normally be eaten in a relatively small portion. Another may contain less calcium by weight but provide a substantial … Read more
Fiber is an important part of a balanced diet, but choosing high-fiber foods is not simply about finding the food with the highest number of grams of fiber. A food may contain a lot of fiber per 100 grams but normally be eaten in a very small portion. Another may contain less fiber by weight … Read more
Seeds are found in many foods that people eat every day. Some are small enough to sprinkle over a meal, while others are large enough to eat as a snack. Common edible seeds include: Seeds can be used in many different ways. You may find them in: But what exactly is a seed? Are nuts … Read more
Protein is essential for building and maintaining tissues, producing enzymes and hormones, supporting immune function, and carrying out many other processes in the body. But choosing a good protein food is not simply about finding the food with the highest number of grams of protein. A food may be high in protein but also relatively … Read more
Nuts are common foods enjoyed around the world. They can be eaten on their own, added to meals, mixed into baked foods, or turned into products such as nut butter. Common examples include: You may see nuts used in: Nuts come in many different shapes, sizes, textures, and flavors. But what exactly makes a food … Read more
Mushrooms are common in cuisines around the world. You may see them in: They come in many shapes, sizes, colors, and textures. Some have small, smooth caps, while others have large, thick caps or long stems. Although mushrooms are often grouped with vegetables when we talk about food and cooking, they are not actually vegetables. … Read more
Cheese is made in many different forms, flavors, textures, and styles. When shopping for cheese, you may find: Different cheeses can vary considerably in taste, texture, ingredients, sodium, fat, and serving size. This can make choosing cheese confusing, especially when several similar products are available. You do not need to know every type of cheese … Read more
Oatmeal is a popular breakfast food made from oats. Walk into a supermarket and you may find many different oat products, including: Although these products all come from oats, they can differ in texture, preparation time, ingredients, and nutrition information. Choosing oats does not need to be complicated. The right option depends on: Understanding the … Read more
Rice is a staple food in many parts of the world. Walk into a supermarket and you may find many different types of rice, including white rice, brown rice, jasmine rice, basmati rice, short-grain rice, long-grain rice, and specialty varieties. Different types of rice can have different: With so many options, choosing rice can sometimes … Read more
Eggs are a common food used in many different meals. You can find many types of eggs in supermarkets, including regular eggs, free-range eggs, organic eggs, brown eggs, white eggs, and eggs marketed with different production claims. With so many choices, it can sometimes be difficult to know which eggs to buy. The good news … Read more
Snacking can be part of a normal eating pattern. Some people snack between meals because they are hungry. Others may snack because of their schedule, activity level, or personal eating habits. A snack does not have to be complicated. A simple snack can include foods that provide: The best snack depends on your hunger, the … Read more
The word processed can make a food sound less healthy than it really is. But almost all food that we eat has been changed in some way before it reaches our plate. Washing vegetables, freezing fruit, cooking rice, grinding wheat into flour, pasteurizing milk, and making yogurt are all forms of food processing. So “processed” … Read more
Dinner is often one of the main meals of the day. For some people, dinner is a home-cooked meal. For others, it may be a takeaway meal, restaurant meal, or something prepared quickly after work. A healthy dinner does not need to be complicated. A simple dinner can combine: The exact combination can vary depending … Read more
Lunch is one of the main meals of the day for many people. It can be easy to rely on whatever is quick or convenient, especially when you are working, studying, traveling, or managing a busy schedule. But a healthy lunch does not need to be complicated. A simple lunch can include a combination of: … Read more
Breakfast can be a simple way to start the day with a variety of foods. However, there is no single breakfast that everyone needs to eat. Some people prefer a large breakfast, while others prefer something small. Some people eat breakfast every morning, while others do not. What matters more is the overall eating pattern … Read more
Nightshade vegetables are a group of plants that belong to the Solanaceae family. Some of the most familiar foods in this group include: These foods can look and taste completely different from one another. Tomatoes are juicy and acidic. Potatoes are starchy. Eggplant has a soft, spongy texture when cooked. Peppers can range from sweet … Read more
Cruciferous vegetables are a group of vegetables that includes many familiar foods. Examples include: They are eaten in many different cuisines and can be prepared in numerous ways. Cruciferous vegetables can be: But what makes a vegetable “cruciferous”? What Are Cruciferous Vegetables? Cruciferous vegetables belong to the Brassicaceae family of plants. The name comes from … Read more
Legumes are a large group of plant foods eaten in many cuisines around the world. Common legumes include: They can be used in soups, salads, stews, curries, spreads, side dishes, and many other meals. Legumes are also known for providing a combination of: But what exactly makes a food a legume? What Are Legumes? Legumes … Read more
Root vegetables are an important part of many food traditions around the world. They grow underground and include familiar foods such as: Root vegetables can have very different flavors, textures, colors, and nutritional profiles. Some are naturally sweet, while others have earthy, spicy, or mild flavors. They can be: But what exactly makes a vegetable … Read more
Sweet potatoes and potatoes are both popular foods that can be prepared in many different ways. They can be: Despite their similar names and uses, sweet potatoes and potatoes are different vegetables with different flavors, textures, colors, and nutritional profiles. The differences can include: Neither one needs to be considered universally better. Both can fit … Read more
Quinoa and rice are both commonly used as the base of meals around the world. They can be served with vegetables, beans, meat, fish, sauces, and other ingredients. However, quinoa and rice are different foods with different nutritional profiles, textures, flavors, and cooking characteristics. Quinoa is technically a seed, while rice is a grain. The … Read more
Whole milk and low-fat milk are both common dairy choices. They contain many of the same naturally occurring nutrients, but the main difference is the amount of milk fat. This difference can affect: Whole milk is not simply “good,” and low-fat milk is not automatically “better.” The best choice depends on your dietary preferences, nutritional … Read more
Peanut butter and almond butter are two popular nut and legume-based spreads. They can both be used on toast, added to oatmeal, blended into smoothies, or used in cooking. Although they look similar, they differ in: So, is almond butter healthier than peanut butter? Not necessarily. Both can be nutritious foods, and the differences between … Read more
Oatmeal and breakfast cereal are both popular choices for breakfast. They can both be served with milk, fruit, yogurt, nuts, or other toppings, but they are made differently and can have very different nutrition profiles. The differences can include: So, is oatmeal healthier than breakfast cereal? There is no single answer. Some oatmeal products are … Read more
Fresh fruit and canned fruit are two convenient ways to enjoy fruit. Fresh fruit is usually eaten in its natural or minimally prepared form, while canned fruit is processed and packaged in a container with liquid such as water, juice, or syrup. The two can differ in: So, is fresh fruit always better than canned … Read more
Whole wheat bread and white bread are two common types of bread. They can look similar, but they are made differently and can have noticeable differences in: Whole wheat bread is generally made using whole wheat flour, while traditional white bread is usually made with refined wheat flour. So, is whole wheat bread always the … Read more
Ultra-processed foods are often discussed when people talk about modern diets and food choices. Packaged snacks, some sweetened beverages, instant products, processed meat products, and some ready-to-eat meals can fall into an ultra-processed food category. But what exactly does “ultra-processed” mean? Ultra-processed food is a term used by certain food classification systems to describe foods … Read more
Processed foods are part of everyday eating. Bread, yogurt, canned beans, frozen vegetables, cheese, canned fish, and many packaged foods are examples of foods that may be processed in some way. But what exactly does “processed food” mean? Food processing refers to changes made to food between harvesting, production, preparation, and eating. Processing can include … Read more
Whole grains are common foods found in many cuisines around the world. Oats, brown rice, barley, whole wheat bread, whole grain pasta, and popcorn are examples of foods that can contain whole grains. But what exactly makes a grain a whole grain? A whole grain contains the main parts of the grain kernel. These include: … Read more
Getting more iron does not necessarily mean cooking liver, beef, lentils or spinach at home every day. In Malaysia, you can find iron in many foods that require little or no cooking, including: But iron is more complicated to compare than simply looking for the food with the biggest number. There are two major forms … Read more
Getting enough calcium does not necessarily mean cooking calcium-rich meals from scratch. Many practical calcium sources are foods and drinks you can: Milk may be the first food that comes to mind, but calcium can also come from yogurt, fortified plant-based drinks, cheese, canned sardines with edible bones and other fortified foods. In this guide, … Read more
When you eat outside, calorie information can be useful. But choosing the item with the fewest calories does not automatically mean you are getting the most useful meal. Two foods can contain almost the same number of calories while providing very different amounts of: For example, around 200 calories could come from a fruit drink, … Read more
Getting more fiber can be straightforward when you prepare your own meals. You can cook beans, add lentils, choose whole grains, prepare vegetables, eat fruit, and add nuts or seeds. But what if you do not want to cook? Maybe you are: In those situations, the practical question becomes: What can you buy in Malaysia … Read more
Getting enough protein can feel easy when you cook everything yourself. You can weigh chicken, cook eggs, prepare tofu, portion rice, and decide exactly how much protein goes into each meal. But real life does not always work like that. Sometimes you are: In those situations, the more useful question may be: What can I … Read more
Antioxidants are compounds that help protect cells from oxidative damage caused by unstable molecules known as free radicals and other reactive compounds. The body naturally produces reactive molecules during normal metabolism. Environmental factors can also contribute to oxidative stress. Antioxidants can come from both the body and the foods we eat. Many fruits, vegetables, nuts, … Read more
Omega-3 fatty acids are a group of polyunsaturated fats that play important roles in normal body function. They are found naturally in foods such as: Three omega-3 fatty acids are commonly discussed in nutrition: Although they belong to the same family, they are not identical and are found in different foods. Why Are Omega-3 Fatty … Read more
Magnesium is an essential mineral that the body needs for many normal functions. It is involved in: Magnesium occurs naturally in many foods, including nuts, seeds, legumes, whole grains, and some vegetables. Because magnesium participates in hundreds of biochemical reactions, it is an important part of a balanced diet. Why Does the Body Need Magnesium? … Read more
Cholesterol is a waxy substance that the body needs to perform several important functions. It is used to help make: The body can make cholesterol on its own, mainly in the liver, and cholesterol is also found in some animal-based foods. Although cholesterol is necessary for normal body function, having too much cholesterol circulating in … Read more
Folate is a B vitamin that helps the body make DNA and other genetic material and supports normal cell division. It is naturally found in many foods, particularly leafy green vegetables, beans, peas, and some fruits. Folate is especially important during periods of rapid cell growth, including pregnancy. The term folate generally refers to the … Read more
Vitamin E is a group of fat-soluble compounds that act primarily as antioxidants in the body. It helps protect cells from oxidative damage and contributes to normal immune function. Vitamin E is naturally found in a variety of foods, particularly nuts, seeds, vegetable oils, and some vegetables. Rather than focusing on one specific food, it … Read more
Vitamin A is a fat-soluble vitamin that plays an important role in normal vision, immune function, growth, and the maintenance of healthy skin and other body tissues. Vitamin A can come from both animal foods and plant foods. Some foods contain preformed vitamin A, while others contain carotenoids that the body can convert into vitamin … Read more
Vitamin B12 is a water-soluble vitamin that helps the body make red blood cells, maintain normal nerve function, and produce DNA. It is naturally found mainly in animal-derived foods, although some plant-based foods are fortified with vitamin B12. Vitamin B12 is therefore an especially useful nutrient to understand when comparing different dietary patterns. Why Does … Read more
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and supports normal bone health. It also plays a role in normal muscle function and immune function. Unlike many vitamins, vitamin D can be produced by the body when skin is exposed to sunlight. It can also come from certain foods and dietary … Read more
A food allergy is an immune system reaction to a particular food or substance in food. For someone with a food allergy, even a small amount of a specific food may cause an immune reaction. Food allergies are different from food intolerances. An allergy involves the immune system, while an intolerance does not necessarily involve … Read more
Vitamin C is an essential vitamin found naturally in many fruits and vegetables. It plays several important roles in the body, including supporting normal immune function, helping protect cells from oxidative stress, and contributing to normal collagen formation. Vitamin C is also important because it can help the body absorb non-heme iron, the type of … Read more
Iron is an essential mineral that the body needs for several important functions. One of its best-known roles is helping the body make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to tissues throughout the body. Iron is also involved in other normal cellular processes. The body can obtain iron … Read more
Calcium is an essential mineral that the body needs throughout life. It is best known for its role in bones and teeth, but calcium does much more than support the skeleton. Calcium is also involved in: Calcium is the most abundant mineral in the human body, and almost all of it is stored in bones … Read more
Potassium is an essential mineral found naturally in many foods. The body uses potassium for several important functions, including normal muscle function, nerve signaling, and maintaining fluid balance. Potassium is found in a wide variety of foods, particularly fruits, vegetables, beans, lentils, dairy products, and some fish. Because potassium occurs naturally in many different foods, … Read more
Sodium is a mineral that the body needs to function normally. It is involved in several important processes, including: Sodium is naturally present in some foods, but it is also commonly added to foods during cooking or processing. One of the most familiar sources of sodium is table salt. However, sodium and salt are not … Read more
A balanced diet is an eating pattern that provides a variety of foods and nutrients in amounts that support the body’s needs. It doesn’t mean that every meal has to be perfect. It also doesn’t mean that you need to avoid particular foods completely. Instead, balanced eating is about looking at your overall diet. A … Read more
Calories are a way of measuring energy. When you look at a food label, you may see a number such as: 150 Calories That number tells you how much energy the food provides based on the stated serving size. Calories are found in foods and drinks because they contain nutrients that provide energy, particularly: Alcohol … Read more
You may have seen the words “high fiber”, “rich in fiber”, or “good source of fiber” on food packaging. These claims are designed to tell you something about the amount of fiber a food provides. But seeing “high fiber” on the front of a package doesn’t tell you everything about the food. A product can … Read more
You may have seen phrases such as “low fat,” “reduced fat,” or “fat-free” on food packaging. These claims can make a product appear healthier at first glance. But what do they actually mean? A low-fat food contains less fat according to the applicable food-labeling rules. However, less fat does not automatically mean a food is … Read more
Walk through a supermarket and you may see “high protein” on everything from yogurt and cereal to snack bars, drinks, and ready-to-eat meals. The phrase can make a product immediately sound more nutritious. But what does “high protein” actually tell you? It tells you something about the amount of protein in the product. It does … Read more
Sugar is found in many foods. Some foods naturally contain sugar. For example, fruit contains naturally occurring sugars, while milk contains a naturally occurring sugar called lactose. Other foods contain sugars that are added during processing or preparation. These are called added sugars. Added sugars can be found in many foods and drinks, including: Understanding … Read more
When you look at a Nutrition Facts label, one of the first things you will see is the serving size. It may say: The numbers underneath the serving size are generally based on that stated amount. This makes serving size one of the most important parts of a nutrition label to understand. But there is … Read more
Eating healthy does not have to mean buying expensive foods. Many simple and affordable foods can be part of a balanced eating pattern. The bigger challenge is often knowing what to buy, how much to buy, and how to use food before it goes to waste. A practical approach is to focus on foods that … Read more
Frozen foods can make eating well much easier. They are convenient, have a long storage life, and can help you keep foods available when fresh ingredients are not practical. The frozen food section includes everything from: But not all frozen foods have the same nutritional value. The key is to look at what has been … Read more
Walking through a supermarket can mean choosing between dozens of similar products. Two cereals may look almost identical. Two yogurts may have similar packaging. Two breads may both describe themselves as “whole grain.” The front of a package can give you useful information, but it doesn’t always tell you the full nutritional story. The Nutrition … Read more
Planning your meals for the week can make healthy eating easier. Instead of deciding what to eat when you are already hungry, you can prepare a simple plan ahead of time. Meal planning does not mean cooking seven different meals or following a strict schedule. It can be as simple as deciding: A good meal … Read more
Canned foods are often overlooked when people talk about healthy eating. But canned foods can be practical, affordable, and useful for keeping certain foods available for longer. You can find canned versions of: The important thing is not whether a food comes in a can. It is what is inside the can. By checking the … Read more
Dietary fat is one of the three major macronutrients found in food, alongside protein and carbohydrates. Fat is found naturally in many foods, including nuts, seeds, avocados, olives, fish, eggs, dairy products, and meat. It is also used as an ingredient in many foods. Despite its reputation, dietary fat is not simply something to avoid. … Read more
Olive oil and vegetable oil are common cooking oils found in kitchens around the world. Both can be used for cooking, baking, frying, roasting, and preparing sauces. However, they are not exactly the same. They can differ in their: So, should you choose olive oil or vegetable oil? The answer depends on what you are … Read more
Fruit can be an easy addition to a healthy eating pattern. It can be eaten on its own, added to breakfast, used as a snack, or included in meals. Yet many people still find it difficult to eat fruit regularly. Sometimes the problem is not knowing that fruit is useful. It is simply that fruit … Read more
Walking through the yogurt section of a supermarket can be surprisingly confusing. You may see: The healthiest-looking package is not always the best choice for everyone. A better approach is to look beyond the front of the package and compare the ingredients, nutrition information, serving size, and type of yogurt. What Should You Look for … Read more
Carbohydrates are one of the three main macronutrients found in food, alongside protein and fat. They are found naturally in many foods, including fruits, vegetables, grains, beans, lentils, milk, and some dairy products. Carbohydrates are often discussed as if they were one type of food. But carbohydrates are actually a broad group of nutrients with … Read more
Greek yogurt and regular yogurt are both popular dairy foods. They are made from milk and bacterial cultures, but the production process is different. The main difference is that Greek yogurt is strained to remove more of the liquid whey. This changes its: Both can be part of a varied eating pattern. So, what is … Read more
The term “whole food” is often used when talking about food and healthy eating. Fruits, vegetables, beans, lentils, whole grains, nuts, seeds, eggs, fish, and some fresh meats are examples of foods that can fit into a whole-food eating pattern. But what exactly is a whole food? There is no single universal definition that applies … Read more
Many people know that vegetables are an important part of a healthy diet. The difficult part is actually eating enough of them. You may buy vegetables with good intentions, only to find them still sitting in the refrigerator several days later. The good news is that eating more vegetables does not require completely changing the … Read more
Choosing a cooking oil can be confusing because supermarkets offer many options. You may see: The best choice depends on how you plan to use the oil, the flavor you want, your overall diet, and how you store it. There is no single cooking oil that is best for every situation. What Should You Look … Read more
Fiber is a type of carbohydrate found naturally in many plant foods. It is found in foods such as: Unlike many other carbohydrates, fiber is not fully broken down and absorbed in the small intestine. But that does not mean fiber simply passes through the body without doing anything. Different fibers can behave in very … Read more
Brown rice and white rice are two common types of rice found in meals around the world. They are both made from rice grains, but they are processed differently. This difference affects their: So, which one should you choose? There is no single answer for everyone. Understanding how brown rice and white rice differ can … Read more
Fermented foods are found in many cuisines around the world. Yogurt, kimchi, sauerkraut, miso, tempeh, and some types of pickles are examples of foods that may be made through fermentation. But what exactly does fermentation mean? Fermentation is a process in which microorganisms such as bacteria or yeast transform components of food. The process can … Read more
Eating healthy can feel difficult when you have a busy schedule. Between work, commuting, family responsibilities, and other daily tasks, cooking a complete meal from scratch may not always be realistic. The good news is that healthy eating does not have to require complicated recipes or hours in the kitchen. A few simple strategies can … Read more
Choosing fresh fruits and vegetables does not have to be complicated. You do not need to inspect every piece of produce like a professional chef. A few simple checks can help you choose produce that is fresh, suitable for your meal, and likely to keep well at home. The most useful things to consider are: … Read more
Protein is one of the three major macronutrients found in food, alongside carbohydrates and fat. It is found in many everyday foods, including eggs, fish, meat, poultry, dairy products, beans, lentils, soy foods, nuts, seeds, and grains. Protein is often associated with muscle, exercise, and protein shakes. But that is only one small part of … Read more