Every day we are we hear new facts about how we should eat. From oat bran for heart disease, to the latest cucumber diet for weight loss.

So how do we know what to eat? The best advice we can follow are the U.S. Dietary Guidelines. These guidelines were revised in 1995. They are based on the opinions of dozens of nutrition experts across the nation. To maintain health and help prevent disease, follow these rules:
* Eat a variety of foods. Choose a diet with plenty of fresh fruits, vegetables, and whole grains.
* Choose a diet low in saturated and trans fats, and cholesterol. When you use fat, choose mono-fats such as olive and canola oils.
* Choose a diet moderate in sodium and salt.
* Balance the food you eat with daily physical activity.
* If you drink alcohol, do not exceed two drinks a day.

If you follow these guidelines, you will usually not need additional vitamins, minerals, or supplements. The exception to this is the case of a medical condition that does not allow taking in or absorbing enough nutrients, or where nutritional needs are very high. Examples include:
* calcium supplementation for women to prevent osteoporosis,
* iron supplementation for menstruating females,
* fat soluble vitamins for children with cystic fibrosis, or
* supplementation for wasting or malabsorptive diseases.

If your food intake is not sufficient, or you have a chronic condition, ask your healthcare provider about your need for nutritional supplementation.

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