Nutrition experts Dr. Patrice Armstrong and Colleen Sideck, from the National Agricultural Library's Food and Human Nutrition Information Center, answer questions and provide tips and resources for eating better and maintaining a healthy diet.

What should I do to stay healthy?

When we think about our overall health and wellness, nutrition and exercise are key lifestyle factors, along with other factors such as sleep and stress management. Nutrition and exercise help to keep the body healthy and recover when you are not feeling your best. We understand that it can be challenging to start and stick with healthy habits over time, and tools like food and fitness trackers can help with staying accountable. Apps that monitor your progress over time and provide reminders to move, drink water, or track your intake may especially be helpful. Remember, starting with a few small changes can make it easier to meet your goals than making lots of changes at once. For example, you could start increasing your physical activity by taking the stairs instead of the elevator or walking for the first 10 minutes of your lunch break. Or, for example, you could start improving your diet by swapping your usual mid-afternoon chocolate for a piece of fruit.

Knowing the benefits of eating healthy can help to maintain motivation. By eating healthy, you may be able to reduce your risk of developing certain health conditions in the future. Your nutrition and what you eat can help with prevention of heart disease, type 2 diabetes, osteoporosis, and certain cancers. If you have already been diagnosed, you may be able to use nutrition to manage your condition. Nutrition also provides short-term benefits! By eating healthy, your body and mind might feel better since they are receiving the nutrients that they need to function. This could help you as you move through your day.

I have been trying to lose weight, but it is hard. Do you have tips for helping me meet my weight loss goals? (Patrice)

It can be challenging to manage your weight during a pandemic when we are at home and our lifestyles have changed. Everyone has different calorie needs based on their height, build, and weight goals. You can use a meal planner to create a basic healthy eating plan or find sample meal plans for certain calorie goals. You can also find articles on topics including portion sizes and calories, plus tools including food diaries, trackers, and apps. For a weight loss plan and meal ideas that consider your preferences and needs, we suggest working with a registered dietitian.

Can you recommend an app or tool for tracking my diet? (Colleen)

Technology can be helpful in supporting healthy eating habits. There are many apps online that can help you plan menus, purchase foods, store foods safely, create recipes, and incorporate other wellness habits such as exercise, sleep, drinking water, and mindful eating habits. When selecting an app, it is recommended to check the source of the content in the app. Many of today’s apps use content from USDA’s FoodData Central to calculate the calories and nutrients in the foods that you are eating.  Today’s apps can also provide free and credible resources to help you make informed decisions about your diet.

Are there certain ages at which a body’s metabolism slows down? (Colleen)

As we age, the body naturally loses muscle mass through a process called sarcopenia, and we also may lose muscle from being less active. This loss of muscle can impact your metabolism. The good thing is that regular exercise can help us to maintain strength and muscle. Work to find an exercise routine that you enjoy and can stick with over time. You want your routine to meet your personal needs, and it may look different than what your friends or family do. To help stay on track, you could use fitness trackers or calendars to help with motivation. If you are new to exercise or have health conditions, be sure to talk to your doctor before starting a new fitness plan.

I am trying to learn what nutrients are in my food so I can eat healthier but it’s hard to find a list of nutrients that are in common foods. What do you suggest? (Patrice)

We would recommend first starting with evaluating your diet. Perhaps, you can schedule an appointment with your doctor or a registered dietitian to see where you may be deficient in those essential micro or macronutrients. Then, once you determine your calorie and nutrient needs based on your age, size, gender and activity level. There are resources online to support you in creating a well-balanced diet. For example, In Nutrition.gov’s What’s in Food section, you can find resources on compounds that are present in common foods, including carbohydrates, fats, proteins, vitamins and minerals, phytonutrients, fiber, salt and sodium, and food additives and compounds. the ARS nutrient database, FoodData Central, which is used by researchers and professionals to see what nutrients and compounds are in foods. It can also help you to understand factors that influence variability in nutrient content, like genetics and environment. You can search a food to see its nutrition content including calories, fiber, vitamins, minerals, caffeine, and more.

My friend gives her daughter candy for doing special chores around the house. Is having candy on occasion a bad thing? (Patrice)

Candy contains added sugars, which are sugars that are not naturally present in the food and are added during processing. Added sugars contain calories but lack other helpful nutrients like vitamins, minerals, or fiber. The Nutrition Facts Label was recently updated to include added sugars, and you can use it a tool to make healthy food choices.

Should I be worried about the sugar in fruit? (Colleen)

We touched on sugars a little bit when answering the previous question about candy. Candy is a food with added sugar, but fruit is different because the sugar it contains is naturally present as part of the growing process. Fruit also contains healthful nutrients, like vitamins, minerals, and fiber. Fruit can fit into a balanced diet and can be prepared in many flavorful ways.

My doctor says I need to cut back on carbs (too much sugar). I heard overnight oats are healthy for you, but oats seem high in carbs. Should I cut down on my overnight oats? (Colleen)

Some carbohydrates are needed by the brain and body as part of a healthy diet, but for people with certain health conditions or risks, it may be indicated to decrease the amount that you eat. We do not know your specific health needs, and we suggest that you work with your doctor or a registered dietitian to determine what goal is right for you. However, in general, when choosing carbohydrates to eat, it can help to choose types that provide nutrients like vitamins, minerals, protein, and fiber. Fruits, vegetables, beans or legumes, whole grains, and dairy products are examples of carbohydrates that also provide some of these nutrients that the body needs. Overnight oats typically contain oatmeal (a whole grain) and milk (dairy) and sometimes fruit, and they can be a healthy choice.

Which has more cholesterol, donuts or bagels? (Patrice)

Eating less dietary cholesterol can be part of a heart-healthy diet. Cholesterol is found in foods from animal sources, like meat and cheese, and it is also naturally made by the body. When we’re dealing with cholesterol from food sources, that is referred to as “dietary cholesterol.” There are many different recipes that can be used to make foods like donuts and bagels. Whether or not the food contains dietary cholesterol depends on if and what amounts of animal products (such as egg yolks, milk, or butter) are used in the recipe.

I don’t eat meat. How can I get enough protein? (Patrice)

There are many sources of protein other than meat that you can incorporate into your diet. If you eat seafood, fish and shellfish are options. Dairy and eggs may also be options. For people who are vegan, you can choose pulses, which include beans, dry peas, and lentils. You can also get protein from tofu, tempeh, seitan, and soy. Your individual protein needs will vary based on your age, activity level, and if you have a pre-existing health condition. You can also use calculators online to determine how much protein you should eat each daily.

Does my child have to drink milk to get calcium? (Colleen)

If your child does not drink milk, do not worry. Milk is not the only food or beverage that provides calcium. Many alternative beverages such as those containing soy, almond, oat and cashew are fortified with calcium, or have calcium added. You can also find calcium in foods like yogurt, sardines, fortified tofu, fortified breakfast cereals, kale, and broccoli.

What type of activities do you recommend for kids? My kids have been spending lots of time at home, and I am looking for things to keep them busy. (Colleen)

Definitely! Let’s first talk about how there are both fitness activities, such as yoga and dance videos, in addition to craft activities such as making holiday-themed decorations and preparing recipes based on storybook tales. There are also apps and websites that support education while keeping your child busy and engaged both on our websites and elsewhere.

Nutrition.gov’s Kids’ Corner page is the place to go for games, videos, word searches, crossword puzzles, coloring sheets, and other activities that your kids can do at home. Some activities can be done online. Other activities, like the worksheets, are printable. Whatever method is right for your family, know that your child will learn valuable lessons in making healthy food choices and keeping food safe to eat. We also have physical activity resources for kids, including videos for yoga, dance, and other activities that get kids moving. Find them on our Exercise Examples and Videos page. To any teachers who may be listening, these resources also make great additions to classroom lessons.

My son is a really picky eater. How can I get him to eat healthy and try more foods? (Patrice)

Every child has different preferences when it comes to food, and it can take time to get used to new flavors. One way to encourage your child to try new foods is through mealtime activities. For example, you could have them choose a new fruit to try at the store or stir together ingredients for homemade whole grain bread. You could also hide vegetables in meals that they like, such as mixing pumpkin in your mac and cheese or hiding spinach in your afternoon smoothie. If you have concerns about your child’s nutrition, it may also be helpful to talk to your pediatrician. Your pediatrician will be able to determine whether your son is getting the nutrients that they need and offer personalized suggestions for your child. They can also provide much needed reassurance to parents!

I want my family to eat better. How do I make the foods we like and still eat healthy? (Patrice)

Great question. We know food is an important part of culture and traditions, plus it is nice to be able to enjoy a meal and conversation as a family! There are many resources available that can show you how to cook your favorite ingredients in healthier ways, such as adding herbs to a recipe instead of salt. Or, when baking, substituting applesauce in place of oil. Baking or roasting versus frying may also be another method you might incorporate for your meals. 

Our Meal Prep and Cooking Tips page on Nutrition.gov offers resources on how to cook your favorite ingredients in healthier ways. We would also encourage you to check out our recipes for a variety of family-friendly meals and snacks, including fried rice, enchiladas, pancakes, popsicles, healthy cookies, and so much more!

Do you have healthy eating resources and recipes for traditional foods that my family likes? (Colleen)

Traditional foods, flavors, and cuisines offer a variety of healthy choices. We currently have recipes for pupusas, enchiladas, yucca, fried rice, stir fries, and more. There are also more examples of traditional recipes for Latino, Asian, African American, and American Indian cuisines. We are working to add even more recipes, so we welcome you to submit suggestions on our Contact Us page! There may be some listeners who are looking for Spanish language nutrition resources. You click the “Español” toggle at the top right corner of all pages to view available healthy eating materials in Spanish.

The listeners who asked this question did not share details about their traditions and culture, so that makes it tough to provide specific recommendations. To receive nutrition tips that consider your cultural and personal preferences, we suggest working with a registered dietitian.

What are some tasty, and healthy ingredients to put in a morning energy shake?

You can add many vegetables and fruits in your smoothie, including spinach, kale, apples, and bananas. If you have any health conditions, it is important to consult your doctor or a registered dietitian to help customize a smoothly that is suitable for you.

I often hear that carbohydrates are bad for your diet. Is that true?

Thank you for your question. The body and brain need carbohydrates to function properly. There are many sources of carbohydrates, like fruits, vegetables, beans, dairy and whole grains, that provide important nutrients like vitamins, minerals, and fiber.

Additional Resources

• List of foods and beverages with calcium and how calcium helps the body
• Nutrition Facts Label Information
• Food Data Central
• Meal prep and cooking tips
• Activities for your children