Food and Nutrition, Made Simple
Clear, practical guides to eating well: reading labels, cooking with the seasons and building everyday meals.
General information only. Dfoodie is an independent site. Our articles are not medical advice. For personal guidance, talk to a registered dietitian or your doctor. About this site.
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How to read a Nutrition Facts label
Serving size, % Daily Value and the 5/20 rule: the few numbers on a food label that matter most.
The best time to eat local
What “local” really means, what is in season when, and how to find farm-fresh food near you.
Everyday eating basics
The Dietary Guidelines for Americans are the U.S. government’s science-based advice on healthy eating. A few of their key limits for adults:
- Keep added sugars below 10% of daily calories.
- Keep saturated fat below 10% of daily calories.
- Keep sodium under 2,300 milligrams a day.
Beyond the numbers, most healthy eating patterns share the same foundation: plenty of vegetables and fruits, whole grains, a variety of protein foods including beans, nuts and seafood, and water as the everyday drink.
Keep food safe
Healthy food also has to be safe food. Federal food safety experts sum it up in four steps:
- Clean – wash hands, surfaces and produce.
- Separate – keep raw meat, poultry, seafood and eggs away from ready-to-eat foods.
- Cook – use a food thermometer to reach safe internal temperatures.
- Chill – refrigerate perishable food promptly.