MINNEAPOLIS --- What's on your plate? Are you making good food choices? It can be a real challenge finding nutrition information online that's both accurate and easy to understand.

According to the 2010 Dietary Guidelines Advisory Committee, all of us, adults, teens, and children, have diets that lack the proper amounts of dietary fiber, vitamin D, calcium and potassium.

A well-balanced diet filled with whole grains, fruits, vegetables, healthful fats, low-fat dairy and lean protein is important for health and wellness.

Health Fair 11 has created a Healthy Eating guide for you to download. It's based on the dietary guidelines and on information from the United State Department of Agriculture's (USDA) 'food plate' concept.

Click here to download the guide. Then get on with your healthy eating!

One diet does not fit all

Men and women have different nutritional needs and body types. For children, up to about age 10, caloric needs for boys and girls are about the same. But then puberty triggers change.

Women & Calories

Nutrition plays different roles during different stages of a women's life. During childhood, foods fuel growth. During childbearing years, diet plays a role in fertility, a healthy pregnancy and prevention of chronic disease. During older years, what women eat can help keep minds sharp and bodies strong.

Learn more about nutrition for women and Eating Right for Health and Life

The Academy of Nutrition and Dietetics has a special section devoted to women's dietary needs:


Men & Calories

Adult men usually have less body fat and 10 to 20 percent more muscle than women, which is why men's energy needs and appetites are bigger.

Where men and women gain weight on their bodies is also different. While women often put on extra pounds in the hips, thighs and legs, men are more likely to gain belly fat. Excessive weight can increase your risk of developing diabetes, some types of cancers, high blood pressure and sleep apnea.

Learn more about men's nutritional needs at the Academy of Nutrition and Dietetics. http://www.eatright.org/Public/landing.aspx?TaxID=6442451996

Kids & Calories

Childhood obesity has been deemed a national emergency. But just about every parent will tell you it's a struggle to get kids to eat healthful foods. Add to that the rapidly changing nutritional needs between toddler years and teen years. What's a parent to do?

The Academy of Nutrition and Dietetics has a whole web section devoted to children and healthful eating. Use this link to help guide your young ones down the path of better nutrition.