CDC Trustworthy Source for Nutritious Diet

Information Resources

By Evelyn Cunico, MA, MS/LIS
Health Information Specialist
Posted January 31, 2024

CDC Nutrition Tips

The Centers for Disease Control and Prevention (CDC) leads news with recommendations related to the coronavirus (COVID-19). The CDC is also a trustworthy source for nutritious diet plans.

The CDC website entitled, Healthy Eating for a Healthy Weight is an online source that presents understandable tips about how healthy eating is all about balance. For example, you can enjoy your favorite foods, even if they are high in calories.

Eat Fewer Comfort Foods

• Eat comfort foods less often. If you are tempted to eat these foods every day, cut back to once a week or once a month.
• Eat smaller amounts. If your favorite high-calorie food is a chocolate bar, eat a smaller size or only half a bar.
• Try a lower-calorie version of a favorite food. For example, be creative and prepare food differently. If your macaroni and cheese recipe uses whole milk, butter, and cheese, try making it with non-fat milk, less butter, and low-fat cheese. Add fresh spinach or other leafy greens and tomatoes. Remember that bright colors, such as green and red, make foods more appetizing.

Rethink Your Drink

• Choose water (bottled, sparkling, or tap water), instead of sugary drinks.
• Add slices of lime or lemon for taste variety and attractiveness.
• At the coffee shop, order an unsweetened milk alternative, such as almond, oat, or soy milk.

Carry Your Own Water Bottle

• Refill your reusable water bottle throughout the day.
• Place a lemon slice or berries into the water.
• Add a splash of your favorite fruit juice.

Get Enough Sleep

• Remind yourself that you may eat more when you do not get enough sleep.
• Studies show that not getting enough sleep may contribute to obesity.
• Set your sleep goal at seven to nine hours each night.

Whatever you do, try to become more aware of your diet and sleep habits, and talk with your doctor if you have questions.

For more information, please see the following Selected Information Resources.

Disclaimer: Information in this blog should not replace the medical advice of your doctor. You should not use this information to diagnose or treat any disease or other health condition without first consulting with your medical doctor or other healthcare provider.

Selected Information Resources

Centers for Disease Control and Prevention (CDC). Healthy Weight, Nutrition, and Physical Activity. Healthy Eating for a Healthy Weight
Summary Note: Discusses how Calcium-rich Foods, Fruit, Meats, Vegetables, and Comfort Foods (even if they are high in calories, fat, or added sugars) can be prepared in a variety of ways to create nutritious and enjoyable meals and snacks.
(Accessed 2024 January 28)

National Library of Medicine (NLM). MedlinePlus. Nutrition
Summary Note: NLM MedlinePlus home page on Nutrition includes wide variety of links to trustworthy resources, such as the Dietary Guidelines for Americans, 2020-2025, Medical Encyclopedia Healthy Food Trends, Diet Choices, and Healthy Eating on a Budget.
(Accessed 2024 January 28)

U.S. Department of Agriculture (USDA). Nutrition dot gov
Summary Note: Nutrition dot gov is a USDA-sponsored website that offers trustworthy information on nutrition, healthy eating, physical activity, and food safety for consumers.
(Accessed 2024 January 28)

U.S. Department of Agriculture. USDA MyPlate
Summary Note: MyPlate is the official symbol of the five food groups: Dairy, Fruits, Grains, Protein, and Vegetables. MyPlate dot gov is based on the Dietary Guidelines for Americans, 2020-2025.
(Accessed 2024 January 30)

Fast Food Choices

Information Resources

By Evelyn Cunico, MA, MS/LIS
Health Science Communications
Posted March 29, 2023

Fast Food Choices

Eating fast food does not mean you have to settle for the foods that come with your meal or sandwich. Although fast food restaurant menus are designed for convenience, you can ask for healthier options, substitutions, and portions. You can choose.

Here are a few tips to help you to decide which foods to choose when you visit a fast food restaurant.

• In general, eat at places that offer salads, soups, and vegetables. Select low-fat salad dressings, or vinegar, or lemon juice.
• If a fast food restaurant offers hamburger sizes, choose the smallest size, or a single meat patty. Ask for extra lettuce and tomatoes.
• Develop a taste for a baked potato, instead of French fries. Or add a fruit bowl or a fruit and yogurt option.
• Make a habit to look for chicken, fish, or red meat that is baked, broiled, grilled, or roasted. Avoid meals that are breaded or fried.
• If the dish on the menu comes with a heavy sauce, ask for it on the side, so that you can choose to use just a small amount.
• When ordering pizza, ask for a vegetable pizza or a pizza with a thin crust.
• Select low-fat desserts or order a dessert and ask for a doggy bag to enjoy part of the dessert at home.
• Many beverages are high in calories. Instead of a regular soda, order water or unsweetened iced tea. Water without sweeteners quenches thirst.

Nutrition specialists at the National Library of Medicine suggest that your own food choices can teach your children, too, how they can learn to choose nutritious foods.

For more information, see the following Selected Information Resources.

Disclaimer: Information in this blog should not replace the medical advice of your doctor. You should not use this information to diagnose or to treat any disease or other health condition without first consulting with your medical doctor or other health care provider.

Selected Information Resources

American Academy of Family Physicians. Making Healthy Choices at Fast Food Restaurants
Summary Note: Learn how often to eat at a fast food chain. Be prepared to look for healthy food choices before you order at a fast food chain. For example, look at the menu at chains, such as Burger chains, Chinese chains, Fried Chicken chains, Italian chains, Mexican chains, and Sandwich chains.
(Accessed 2023 March 25)

Mayo Clinic. Healthy Lifestyle. Nutrition and Healthy Eating. Fast Food: Tips for Choosing Healthier Options
Summary Note: Make a decision before you enter a fast food restaurant that you will order only healthy foods when you are in the restaurant. Consider food portion sizes and nutritious choices.
(Accessed 2023 March 25)

National Library of Medicine. MedlinePlus. Encyclopedia. Calorie Count – Fast Food
Summary Note: Browse a list of fast food items, their serving sizes, and the number of calories of each item. Categories include the names of fast food chains and the types of foods, such as Breakfast foods, Burgers, wraps, and sandwiches, Chicken, Tex-Mex, and Pizza.
(Accessed 2023 March 25)

National Library of Medicine. MedlinePlus. Encyclopedia. Fast Food Tips. Can You Eat Fast Food?
Summary Note: Cautions that in general, persons with diabetes, heart disease, or high blood pressure must be very careful about eating fast food. Offers tips for when you go to a fast food restaurant.
(Accessed 2023 March 25)

National Library of Medicine. MedlinePlus. Nutrition
Summary Note: MedlinePlus Home Page on Nutrition includes a section entitled, The Keys to a Healthy Eating Plan. In the section entitled, Related Issues, includes links to information about Fast Food choices.
(Accessed 2023 March 25)

Drink Water for Good Health

Information Resources

By Evelyn Cunico, MA, MSLIS
Posted 29 August 2016

Why Water is Important

Water makes up more than two-thirds of your body weight. A person cannot live without water for more than a few days.

Here are ten important ways that water helps to keep you healthy:

• Your blood, which contains a lot of water, carries oxygen to all cells and organs in your body.
• Water makes up saliva.
• Water lubricates your joints.
• Water in tears helps to keep your eyes moist and clean for clear vision.
• Water in sweat regulates your body temperature.
• Water helps to digest your food.
• Water flushes out toxins, as it gets rid of waste through urine and poop.
• Water is in lymph (pronounce, limf), a fluid that contains white blood cells that defend against germs.
• Water provides a moist environment for your ear, nose, and throat tissues.
• Water helps to prevent fatigue, keeping you physically and mentally alert.

How Much Water Should You Drink Everyday

The advice, “Drink eight 8-ounce glasses of water a day,” is easy to remember. The rule should be phrased as, “Drink eight 8-ounce glasses of fluid a day,” because all fluids count toward the daily total, according to Mayo Clinic staff.

Food, such as fruits and vegetables, provides about 20 percent of total water intake. In addition, beverages such as milk and juice are made up mostly of water. However, water is your best choice for the following reasons:

• Water is calorie-free.
• Water is less expensive than other drinks.
• Water is usually readily available.

Drink Water to Prevent Dehydration

• Drink a glass of water with each meal and between each meal.
• Drink water before, during, and after exercise.
• The time to drink water is before you are really thirsty. So, drink plenty of fluids every day, especially when the weather is hot.
• If you or family or friends have a fever, or are vomiting, or have diarrhea, drink plenty of fluids to make up the water that your body is losing.

Take Action

The National Library of Medicine MedlinePlus Medical Encyclopedia cautions, DO NOT WAIT for signs of dehydration to take action. Actively prevent dehydration by drinking plenty of water.

Here are some signs of dehydration:

• Not urinating much, or urine that is dark yellow
• Dry mouth
• Headache
• Extreme thirst
• Dizziness
• Irritability or confusion

If you experience signs of dehydration, call your medical doctor or other healthcare provider. For severe dehydration or heat emergency, you may need to stay in a hospital and receive fluid through a vein (IV). The health care provider will also treat the cause of the dehydration.

Cut Calories: Rethink Your Drink

The Centers for Disease Control and Prevention (CDC) has a free brochure called, Rethink Your Drink. The brochure talks about how you can cut calories in your diet by drinking water, instead of other drinks. For example, calories in 12 ounces of fruit punch equal 192, and calories in 12 ounces of a sports drink equal 99, and calories in 12 ounces of water equal zero.

When reading a food nutrition label, notice that sweeteners go by different names:

• High-fructose corn syrup
• Fruit juice concentrates
• Sugar
• Sucrose
• Dextrose

The CDC brochure includes a section called, Better Choices Made Easy. For example, follow these choose-water tips:

• For a quick, easy, and inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.
• Serve water with meals.
• Make water more exciting by adding slices of lemon, lime, cucumber, or watermelon, or drink sparkling water.
• Be a role model for your friends and family by choosing water, or healthy, low-calorie beverages.

Disclaimer: The information presented in this blog should not replace the medical advice of your doctor. You should not use this information to diagnose or to treat any disease, illness, or other health condition without first consulting with your medical doctor or other healthcare provider.

Information Resources

Centers for Disease Control and Prevention. Division of Nutrition, Physical Activity, and Obesity. Cutting Calories. Rethink Your Drink
Summary Note: Suggestions on how to cut calories by thinking about what you drink. Offers may choices to encourage friends and family to drink water.
(Accessed 07 March 2016)

Centers for Disease Control and Prevention. Water and Nutrition.
Summary Note: Basic information on how water is central to physical health.
(Accessed 19 August 2016)

Centers for Disease Control and Prevention. Water Access in Schools.
Summary Note: Physical and cognitive performance benefits for students who drink water. Includes references.
(Accessed 19 August 2016)

Kenney, EL, Gortmaker, SL, Carter, JE, Howe, MC, Reiner, JF, Cradock, AL (2015). Grab a Cup, Fill It Up! An Intervention to Promote the Convenience of Drinking Water and Increase Student Water Consumption During School Lunch
American Journal of Public Health 105(9) (September 2015):1777-83.
Summary Note: Controlled trial in ten Boston, Massachusetts schools in 2013 showed that providing disposable cups in cafeteria increased student water consumption.
(Abstract accessed 19 August 2016)

Mayo Clinic Staff. Mayo Foundation for Medical Education and Research. Healthy Lifestyle. Nutrition and Healthy Eating.
Water: How Much Should You Drink Everyday?
Summary Note: guidelines for drinking enough daily fluids to stay healthy.
(Accessed 19 August 2016)

National Institutes of Health. U.S. National Library of Medicine. MedlinePlus Medical Encyclopedia. Dehydration
Summary Note: Causes, Symptoms, Treatment, and Prevention of Dehydration.
(Accessed 28 August 2016)

National Institutes of Health. U.S. National Library of Medicine. MedlinePlus. Drinking Water.
Summary Note: MedlinePlus main topic page for Drinking Water
Includes links to health information from other government agencies, such as the Centers for Disease Control and Prevention.
(Accessed 19 August 2016)

Nemours Foundation/KidsHealth. Why Drinking Water is the Way to Go
Summary Note: Website on children’s health and development explains why humans, plants, and animals need water. Includes link to audio cast of Full Text.
(Accessed 19 August 2016)

U.S. Department of Health and Human Services. Office on Women’s Health  Water.
Summary Note: GirlsHealth dot gov is a website covering hundreds of topics for teen-aged girls. Webpage on Water discusses how much water to drink, background on bottled water, and ways to drink more water.
(Accessed 19 August 2016)