Nutrition Basics
Understanding the fundamentals of good nutrition and how food fuels your body can help you make smarter decisions and build meals that nourish your body.
![Bloating can be uncomfortable](https://www.verywellfit.com/thmb/2VNE0w9S2sTCkLGA7V3HwQv3ve0=/600x450/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/BloatingGraceCary-ddeec00bebad48a0b912f778b9a23aa5.jpg)
Why Am I So Bloated? 10 Reasons Why You Bloat And How To Fix It
![Overhead view of a large group of food with high content of dietary fiber arranged side by side. The composition includes berries, oranges, avocado, chia seeds, wholegrain bread, wholegrain pasta, whole wheat, potatoes, oat, corn, mixed beans, brazil nut, sunflower seeds, pumpkin seeds, broccoli, pistachio, banana among others.](https://www.verywellfit.com/thmb/Z-jELMkxRtDE3hVV5dY5fMbT9rQ=/600x450/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-1457889029-39f67da1e19a453e904f2960827fe007.jpg)
What You Need to Know About Soluble vs. Insoluble Fiber
![Carbohydrate foods](https://www.verywellfit.com/thmb/tTJi3XFE5NxL15ZpsjR9hMOtUVo=/600x450/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-1178795919-dfee252288c14f22bca86c415053d805.jpg)
7 Reasons to Keep Carbs In Your Diet
![Added sugar](https://www.verywellfit.com/thmb/5oyeHIgteUc53PYhoDCLGwcuuQY=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/SugarpeterDazeley-59e466b7868b475da6c18b9a98bf8dcd.jpg)
How Much Sugar Can I Have Per Day?
![Sparkling water with lime](https://www.verywellfit.com/thmb/vMo1S9YBgqbtp_khnpothSvqyPY=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/sparklingwater-47f57bf0c5a14358bf820e1d999002fe.jpg)
Is Sparkling Water Good For You?
![Stevia leaves, powder and tablets](https://www.verywellfit.com/thmb/XYeIRsvbu4J5JeArQjNDoiwbnFM=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/stevia-ded2e71acd934ae58a946c2deaa2faa0.jpg)
Is Stevia Safe to Use?
![what is a serving size](https://www.verywellfit.com/thmb/mzGiqm8patHJJNXpbZQZJmxXWhI=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-881186968-cd492e4dbf254cb183646dac67a544e3.jpg)
What Is a Serving Size?
![Person considering how many calories they need per day](https://www.verywellfit.com/thmb/2TsGf-7_R4ROTmkh7RFFey5GUts=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/VWFit-how-many-calories-do-i-need-each-day-2506873-a8f4868046454b858d4a2a205624d30a.jpg)
How Many Calories Do You Need Each Day?
![Cottonseed Oil](https://www.verywellfit.com/thmb/bGw7Yd55HmozdulVuWuS2cotvAM=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/cottonseed-oil-crop-bf84d612bf4049769830e8ab5d8027e3.jpg)
Understanding Cooking Oil Smoke Points
![group of proteins: tofu, chicken, salmon](https://www.verywellfit.com/thmb/UsCU782vBEUWcfKG-jgEm7klM9I=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/proteins1-4ac3f7a09ef84a879fdf30d4dc74056c.jpg)
How Much Protein Do You Need?
![bowl of blueberries](https://www.verywellfit.com/thmb/Gl4yjxKYLWoC24B7YtldyLKN9S8=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/Blueberries_Cropped-5c881b6f46e0fb00017b31aa.jpg)
17 Healthy Late-Night Snacks
![cup of black coffee](https://www.verywellfit.com/thmb/KbJ9NLpD7bDQpVIEvSnAUKjECl4=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-941897350-5c092f1846e0fb0001516d1f.jpg)
How Much Caffeine Is in a Cup of Coffee?
![bowl of high-fiber fruit](https://www.verywellfit.com/thmb/Bk0UuBs9vCkv5vk7GS4ClcTRlPA=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-565784517-5beeec1cc9e77c0026cded0a.jpg)
17 High-Fiber Fruits and Their Healthful Benefits
![Yogurt](https://www.verywellfit.com/thmb/pN0GKFZQ98XOU3p6m3Y9l8WpI30=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/plain-yogurt-crop-cafd29498bc045da93741ad9d2f0392b.jpg)
10 Foods That Are Easy to Digest
![Mayonnaise annotated](https://www.verywellfit.com/thmb/kGHZ5HVnzFn9AN0yRYHzl63aUpU=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/mayonnaise_annotated-7d5e45eead1840029d7a7781a6431c18.jpg)
Is Mayonnaise Good for Your Health?
![Meats and vegetables](https://www.verywellfit.com/thmb/r10ngfLYy4c1zXUnkyf7PxfWFc0=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/macronutrients-crop-46020d95fa694c73a24f89b5e86f7668.jpg)
Macronutrients 101
![sugar-free candy](https://www.verywellfit.com/thmb/aTcT-FgftQ-nFEYLBW_d2AJ6wbc=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/sugar-free-candy-56a5c2ec5f9b58b7d0de5b65.jpg)
Is Maltitol a Safe Alternative Sweetener?
![Vegetables](https://www.verywellfit.com/thmb/5Yh2LBHWbPsvP76MR6dCy2yHOAw=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/vegetables-f8fb6ed3521d41ef8f2b036050d9278e.jpg)
How Many Vegetables Should You Eat Every Day?
![woman eating salad](https://www.verywellfit.com/thmb/O-4HAy5CMqe0WeQ54BlAEuiEMRw=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-909217398-5b2afe3543a10300367c7a92.jpg)
Daily Diet Composition Charts for Carbs, Protein, and Fat
![Invert sugar on a spoon](https://www.verywellfit.com/thmb/r7uuYhe761nVmA8Dmq0zpbEXVcU=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/invert-sugar-crop-27de9e9d0cad4b82a5b3bc8d4851f18c.jpg)
Invert Sugar: Should You Avoid It?
![Woman sleeping on sofa](https://www.verywellfit.com/thmb/Qa3xH2nobm8lR49ji4pm5DATQL8=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/woman-sleeping-on-sofa-107240095-88a29f129d234b69a09f904f1541d233.jpg)
In a Food Coma? Why You Feel Sleepy After You Eat
![Proteins](https://www.verywellfit.com/thmb/Bvg0jiXCO5WR2DXBaDgmyTa_G-M=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/proteins-d48a583b31dc42ea9f96a6d82dce5e74.jpg)
The Effects of Protein Deficiency
![types of salt](https://www.verywellfit.com/thmb/vKJMpdlx9_a6ajnoVRKIdPC_Ck8=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/salts_crop-315d3bcfc88c4b0fb80fc907521881ab.jpg)
Choose the Healthiest Salt for Your Kitchen
![Fruit](https://www.verywellfit.com/thmb/3xRh9CQNVKxTt8ZTvwNq1g8mbI0=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/fruit-1af8f9b61ca94246a3a404e03810f163.jpg)
What Fruits Is in Season?
![Tomatoes on a plate](https://www.verywellfit.com/thmb/tOwJHAID7QZNHmYDPgQuwdNJEW4=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/Web_1500-1NKuCCXr-O6KaRpSjWVkGuq8EPY9oCX0Q--tomatoes-b7a184351c2849ff95d58530456251bf.jpg)
Top 9 Foods for Both Low-Carb and Low-Fat Diets
![Breakfast cereal](https://www.verywellfit.com/thmb/aEzQOWOJ3SZHvjRFAvQiZKAn43A=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages_510561435-56a6b68c5f9b58b7d0e46576.jpg)
BHA and BHT Keep Foods Fresh, But Are They Safe?
![](https://www.verywellfit.com/thmb/FBSZhvh1LF7vv_frQTkXgXLMYy4=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/72135542-crop-56a6b63d3df78cf7728fd584.jpg)
A Guide to Healthy Foods High in Iron
![Whole Grain Cereal](https://www.verywellfit.com/thmb/ZOt3qTJ8uSjxP2AdwoXWIBg6QVQ=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/whole-grain-cereal-crop-dc2395d8487b401fb560c5503b640741.jpg)
Carb Calculator: How Many Carbs Do You Need Daily?
![Dietitians and nutritionists are similar and can help improve your diet.](https://www.verywellfit.com/thmb/SOutiL1NzVwn3SiVQUDdUHzKlDE=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/147460155-56a6b4c95f9b58b7d0e462f3.jpg)
Differences Between a Dietitian and Nutritionist
![Green vegetables](https://www.verywellfit.com/thmb/do6eKv-NRfRoBAiDNV7Jb5e8tWk=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/foods-high-in-vitamin-k-5114127-no-text-FINAL-4a2cb81a6d314dbeba059758354704af.png)
10 Foods That Are High in Vitamin K
![Major nutrients your body needs](https://www.verywellfit.com/thmb/DDAhjTAvP50cm8JQq0zFqNGebao=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/nutrients-what-they-are-and-why-you-need-them-2507078-notext-V1-9db2f5fe1f994b95a5254a4bcf31853e.png)
6 Categories of Nutrients and Why Your Body Needs Them
![group of protein sources including eggs, almonds, and cottage cheese](https://www.verywellfit.com/thmb/bVHUNWDJ0Ch92cuhqQXZCalhpEM=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/protein-assortment_crop-b134dc933ea14d18a2e9ba957d63b685.jpg)
Protein Requirements for People Over 70
![Cucumber](https://www.verywellfit.com/thmb/lFKhHJu82ukyaiQ2xiUaoZ2RKWY=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/cucumber-crop-a12a1f3bf65c487292f90eed390ddb3c.jpg)
How to Calculate the Thermic Effect of Food
![Soy milk](https://www.verywellfit.com/thmb/7oEcY31o1QtDR_rPe-Q-HaqUifI=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/soy-milk-crop-e01f6b46618844639225abc47040fe39.jpg)
Does Soy Milk Affect Estrogen Levels?
![Spoons full of grains](https://www.verywellfit.com/thmb/27ItrJtWH48PMGDsgjOmDKwSMqg=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/high-protein-grains-5101205--regular-no-text-f4ebf812c67e426ab1a0de0b2ca736dc.png)
12 High-Protein Grains to Add to Your Diet
![Almonds](https://www.verywellfit.com/thmb/F1RrAjSdm_Yu_veFm-Ap0C2m8AI=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/almonds-crop-fd1e7bb5b89b436f814cdb290420abdc.jpg)
Properly Storing Almonds to Keep Them Fresh and Safe
![White bread with sesame seeds](https://www.verywellfit.com/thmb/XKpW4tURSG79vE8i2VCzvecAyTQ=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/white-bread-with-sesame-seeds-72323324-5729439f3df78ced1f36e7f0.jpg)
Safety of Eating Calcium Propionate
![Woman reading a food label at the grocery store](https://www.verywellfit.com/thmb/avoQ0u5yy9RwuApgQRKoDnB30pI=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-1290810293-896b1c66e9c54677a497e0a3f718345f.jpg)
Calories in Food and Exercise
![man reaching into the fridge late at night](https://www.verywellfit.com/thmb/qgm1L-Cwzuw-K3kxxEc0oE3-f-c=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/latedinner-6826f1b9d82a479b88c18927dc83051b.jpg)
How Late Night Eating Can Impact Health
![Man drinking a green smoothie](https://www.verywellfit.com/thmb/_EunXVR4WffcqOxS38uSjTzBNTo=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-1365019392-e307c68cd9a74d4b8c0f544d6b663206.jpg)
How Exercise Affects Appetite and Hunger, and What This Means for You
![The bread aisle of an Iowa grocery store.](https://www.verywellfit.com/thmb/jSW9y3RSNixUw1U0-iKLCZsaEqo=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/119453738-56a6b4cc3df78cf7728fd3ad.jpg)
How to Spot Sulfites on Food Labels
![Spilled salt shaker on black countertop](https://www.verywellfit.com/thmb/8LVPitUqUpCTfgICOpsI4eGqWKA=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/spilled-salt-173617386-577ff1523df78c1e1ff0b321.jpg)
What Happens If You Don't Consume Enough Sodium
![Empty plate with knife and fork on table.](https://www.verywellfit.com/thmb/PJ3rPPRPdPRNuq4CbMH3ShG16-I=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/empty-plate-with-knife-and-fork-on-table-82192172-56f971593df78c784193393d.jpg)
What Is Malnutrition?
![Pumpkin puree in a bowl](https://www.verywellfit.com/thmb/V_LL5Jgl5Cf1amKGss7iW0wpAAI=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/pumpkin-crop-f2a583a2d6aa4b55b04f19ba7d932f87.jpg)
Healthy Foods That Are High In Lutein
![Vegetarian Diet](https://www.verywellfit.com/thmb/8EXgKhgHRqsQgI36R5bRMEjEvoM=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/vegetarian-diet-964f1992b67c48e8b67894f6547f19fe.jpg)
7 Nutrient Deficiencies That Can Make You Sick
![Vegan salad with quinoa, red orange and black olives](https://www.verywellfit.com/thmb/Ra45JhfvBv129m7GX2P8sb6sDk4=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-1323046186-a10a0b2fbf4d425092f0abc4cd76c501.jpeg)
Farro vs. Quinoa: How They Compare, According to Dietitians
![Woman with hands on belly](https://www.verywellfit.com/thmb/d79YJk1V8hgg9epeYM6Mp5XBtg0=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-1143879850-b1f027bd879c4ffdbef881b75a59aaec.jpg)
Gassy on a Plant-Based Diet? That May Be a Good Sign
![Quinoa in a measuring cup](https://www.verywellfit.com/thmb/fDoyO2MF0vNlp2w7TCOiD4k_BMw=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/quinoa-06c96a158eaf406db22d6e3f9889c75f.jpg)
Quinoa vs. Rice: What's the Healthier Grain?
![Monitoring blood sugar after a workout](https://www.verywellfit.com/thmb/8zEmrLqyQTCez_kejUONo4LYVjE=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/hypoglycemiamartin-dm-1e86bec298f74163a47a87f6b5309bbe.jpg)
Food Timing and Exercise With Hypoglycemia
![Honey drizzle](https://www.verywellfit.com/thmb/rKbh1bFkhbH-Sx5YGqmCuoOhOLg=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-1216754135-78529c810d3b4829879077ce598200a7.jpg)
How Manuka Honey Differs From Regular Honey
![Skirt Steak](https://www.verywellfit.com/thmb/Q8PT1rhWjq3xQCZtL6HlLdWg368=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-679590041-5c5b558e46e0fb0001f24cec.jpg)
Formaldehyde in Food: What You Need to Know