"Nutrition is a preventive tool that people take for granted," says Rachel Paul (CWR '11). Paul, who holds a BA in nutrition and is enrolled in Case Western Reserve's Master of Science in public health nutrition program, suggests a back-to-basics approach as the best way to get the vitamins and minerals you need.

"The best strategies for preventing obesity and reducing your risk of disease are to include a wide variety of nutritious foods in your diet and incorporate daily physical activity," she says.

"Stick with the five basic food groups and select the healthiest options within each," she advises (check out ChooseMyPlate.gov for a refresher). "For example, it's best to choose brightly colored fruits and vegetables. The more color, the more nutrients."

Eating from all of the food groups—in a balanced way—means that red meat is OK sometimes, along with eggs and even the occasional fast food or diner visit. "You can find good food options anywhere," Paul says. "Look for whole, unprocessed foods made with plain ingredients that you can understand. Think 'grilled' versus 'crispy.' You can also order off the kids' menu, which is probably closer to the portion size you should be having."

And speaking of portions, this approach to a balanced plate doesn't translate into a food free-for-all. Portion size and calorie requirements are individual and are based on height, weight, age and other factors, such as level of activity "Typically, our portions are not only too big," Paul says, "but they are big in the wrong way. Vegetable portions are small, while pasta portions tend to be large. It should be vice-versa."

Need help keeping tabs on what you're eating? "Research shows that keeping a food diary can really help you stay on track," Paul says.

Food FAQs

/ Are so-called superfoods just marketing hype? "The term 'superfood' is not really a nutritional term," Paul says. "People like to look for a 'silver bullet,' but the research doesn't show that any one food is better than the others." /

/ Should I be taking supplements? Not necessarily, Paul says. "If you are eating a healthy diet, taking additional supplements can be harmful in large amounts." She suggests talking with a registered dietitian before adding supplements to your routine. Visit eatright.org to find one in your area. /

/ What about fiber? "Women need 25 grams of fiber per day and men need 38," Paul says. "It's a lot more than the average American is getting, but it is possible. Two ways to get there? Switch at least half of your grains to whole grains and up your fruit and veggie intake. /