Diet nutrition nowadays has become the secret war waged by parents using direct commands, camouflage, and constant guard duty.

In a nutshell, diet nutrition simply means getting adequate nourishment from the foods that we eat.

The Benefits of Good Diet Nutrition

Obviously diet nutrition is synonymous to healthy eating. But the great irony with eating healthy is that its benefits are obvious, yet it's easier said than done. For example, it is common knowledge that excessive sweets are bad for one's health, but who gives this a thought when confronted by the ice cream challenge one sizzling hot summer day?

Most of us know about (or have at least heard) of the CICO dictum (Calories In, Calories Out), yet how many people really walk the talk? To illustrate, you may feel immediately nauseous upon consuming a known toxic substance, but the impact of eating a dozen Krispy Kreme donuts daily may take days or even weeks to show up! This explains why diet nutrition can be very tricky sometimes.

Fruits, vegetables, grains and legumes tend to be low in fat and have no cholesterol. Most are also good sources of dietary fiber, complex carbohydrates and vitamins. The American Heart Association suggests that you eat foods high in complex carbohydrates and fiber (some kinds of soluble fiber, such as pectin and oat bran, when eaten in large amounts in a diet low in saturated fat, may reduce total cholesterol and LDL cholesterol). The American Heart Association suggests eating 25–30 grams of dietary fiber per day is imperative to diet nutrition.

Here are some more guidelines for diet nutrition:

Coconut is high in saturated fat; olives and avocados are high in monounsaturated fat and calories. Use these items sparingly to avoid getting too many calories from fat---making your diet nutrition safe and healthy.

When vegetable grains or legumes are cooked or processed into foods, saturated fats or cholesterol are often added. For instance, egg yolks may be added to breads or pastas.

Canned, processed and preserved vegetables also may contain added sodium. And in some people, too much sodium (salt) can lead to high blood pressure. Some food companies are canning vegetables with less salt. "No salt added" varieties are also available. Look for these in the market or choose fresh or frozen vegetables.

Nuts and seeds tend to be very high in fat and calories, but most of the fat is polyunsaturated or monounsaturated (e.g., walnuts, almonds, pecans). Some varieties, such as macadamia nuts, are also high in saturated fat, so check the label. Nuts and seeds don’t have cholesterol and are good sources of protein.

Cooking with fats and oils

Canola, corn, olive, safflower, sesame, soybean and sunflower oils are low in saturated fatty acids. They're good to use in limited amounts for cooking or dressings.

Peanut oil has slightly more saturated fatty acids. Don't use it as a major cooking oil. You can use it now and then for flavoring.

Vegetable oils are hydrogenated for use in margarines or shortenings. Hydrogenation may partly offset some of the benefits of using polyunsaturated or monounsaturated vegetable oils.

Cholesterol, fiber and oat bran

Most Americans consume only about half the fiber they need each day. Dietary fiber is the term used for several materials that make up the parts of plants that your body can't digest. Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol, thus reducing the risk of coronary heart disease. A high-fiber diet may also help reduce the risk of diabetes and colon and rectal cancer. The American Heart Association Eating Plan suggests that you eat foods high in both soluble and insoluble fiber. Fruits, vegetables, whole-grain foods, beans and legumes are all good sources of dietary fiber.

To ensure good diet nutrition, read the labels on all packaged foods, especially commercial oat bran and wheat bran products. Many of these (muffins, chips, waffles) actually contain very little bran. They may also be high in sodium, total fat and saturated fat.

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Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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