The Health Benefits of Food

Dig into the science of why some foods can make you feel better.

thumb_1712_content_mainYou know that certain foods can help you lose weight and lower your risk for disease — but do you know why? Discover your path to better health and nutrition — read why certain nutrients, vitamins, and minerals naturally found in food can improve your health and help you live a long, active life.

Oils and Fats

Fat is not a four-letter word! Learn to choose the right fats to add flavor and boost your health.

Fruit and Vegetable Juice

Fruit juice is a highly concentrated source of fruit sugar. This can raise your blood sugar quickly, and that’s why juice is not recommended for people with type 2 diabetes.

Refined Grains

Refined grains are missing fiber and key nutrients that their whole-grain counterparts retain. Don't miss out on those good-for-you parts — go for the whole grains instead!

Starchy Vegetables

Starchy vegetables are high-quality carbs that contain valuable nutrients, but they're more calorie-dense than nonstarchy, water-rich varieties, so be sure to eat them in moderation.

Coffee and Tea

Tea and coffee may wake you up and keep you focused, but don't overdo it on the caffeine — it may trigger migraines or IBS in people who are sensitive.

Condiments, Sauces, and Flavorings

Not all flavorings are created equal! Before you top your dish with mayo, ketchup, soy sauce, or other condiments, check out how they may affect your health.


Revel in the potential health benefits of chocolate, but don't overindulge! Chocolate is still rich in calories, sugar, and fat that can bust your diet if you overdo it.

Allium Vegetables

They may be best known for their pungent aromas, but these potent veggies, including onions, garlic, and leeks, have powerful effects on your health.


There are many different cheeses in the world — and in your supermarket — but the healthiest choices are cheeses that are lower in fat and sodium.

Fish and Shellfish

Fruits of the sea, like fish and shellfish, are some of the best choices of lean protein available — as long as you don't fry them or drown them in butter!


Dairy products are a great source of calcium and protein, but if you're consuming full-fat dairy you may be increasing your risk of some conditions.

Cruciferous Vegetables

Cruciferous vegetables like broccoli and brussels sprouts are filling and full of nutrients that help keep you healthy! But if you have IBS, you may want to watch how much of them you eat!


Berries are high in antioxidants which can help your body fight stress and free radicals.


Alcohol may have some heart-healthy benefits, but excess drinking can lead to weight gain and put you at greater risk for additional health problems.

Beef and Pork

Go for lean cuts of meat, and don't beef up your portions!

Beans and Other Healthy Legumes

The old children's rhyme was right: beans ARE good for your heart. So are lentils and other nutritious legumes, which are great sources of vegetarian protein and high-quality carbohydrates. (The other part of that rhyme was right, too!)

Eggs and Poultry

Eggs, chicken, and turkey are rich in high-quality, lean protein and a variety of nutrients. Just remember to remove the skin and reduce the number of egg yolks to keep your heart and waistline in good shape!

Monounsaturated Fats

These healthy sources of fat can add flavor, help satiate your appetite, and stabilize blood sugar levels.

Leafy Green Vegetables

When it comes to leafy greens, you get a green light to eat as much as you want — that's how good they are for you!


Don't let your sweet tooth get the best of you. Excessive sugar adds up to excessive calories, which can pack on the pounds.

Omega-3 Fatty Acids

They’re not a silver bullet, but they’re close! Omega-3s are great for your health — find out why they are, and where to find them. Omega-3 fatty acids are healthy, polyunsaturated fats that are found mainly in fatty fish, soybeans, and some nuts and seeds. Omega-3s are essential for normal physiological functions and, like other […]

Whole Grains

Go with whole grains whenever you have a choice — you’ll get more filling fiber, plus a bounty of necessary nutrients! It’s a simple fact: Whole grains offer up more fiber, vitamins, minerals, and phytonutrients than refined grains, making whole grains the superior choice when it comes to breads, pastas, cereals, and rice. Whole grains […]

Nuts and Seeds

Nuts and seeds are healthy snacks, but be sure to moderate portions if you’re watching your weight, since they contain a lot of calories. Most nuts are rich in healthy monounsaturated fats. Although good for you, these fats are high in calories (almost double the calories per gram as carbs and protein), so you’ll want […]


Fruits are “juicy foods” that are made up of at least 75 percent water. But all that water doesn’t crowd out their vitamins, minerals, antioxidants, and fiber. Fruit is a high-quality carbohydrate that is rich in vitamins, minerals, antioxidants, and fiber. The fiber in fruit comes in two forms — soluble and insoluble — and […]


Veggies contain loads of nutrients that can help you look and feel great, and they’re some of the healthiest foods you can eat! Vegetables truly are one of the best sources of vitamins, minerals, and disease-fighting phytochemicals you can find, which makes them excellent food cures. You should be getting at least five servings of […]

Herbs and Spices

Using herbs, spices, and other seasonings will help flavor your food without adding extra sodium, calories, sugar, or fat.

Soy Foods

Whole soy foods offer many nutritional benefits — they're high in protein, low in saturated fat, and cholesterol-free. Plus they contain an abundance of vitamins and minerals!