Snacking is not bad for weight loss. A well-chosen snack can stop you from arriving at dinner ravenous and overeating. The best snacks share two traits: they contain protein or fiber (ideally both), which keep you full, and they come in a sensible portion. Protein-rich snacks Fiber-rich snacks Healthy fats, in small portions Nuts, seeds … Read more
Intermittent fasting (IF) means alternating periods of eating with periods of not eating, rather than changing what you eat. It has become popular for weight loss and is often promoted with big claims about longevity and metabolism. The research is promising in some areas but more modest than the hype. Common methods What the research … Read more
Your gut is home to trillions of bacteria and other microbes, collectively called the gut microbiome. Research links a diverse microbiome to better digestion and possibly to immunity and metabolism, although many claims online go well beyond what science has shown. The good news is that the foods that feed a healthy gut are the … Read more
There is no single “best” oil, but there are clear patterns. Oils rich in unsaturated fats, used in place of saturated fats like butter and lard, are linked to better heart health according to the American Heart Association and the Dietary Guidelines. Beyond health, each oil has a flavor and a heat range it suits … Read more
Healthy eating has a reputation for being expensive, mostly because of trendy superfoods and specialty products. The foundations of a healthy diet, such as beans, oats, rice, eggs, frozen vegetables and seasonal fruit, are among the cheapest foods in the store. The key is planning and cooking at home. Plan before you shop Cheap, nutritious … Read more
Organic food often costs noticeably more than conventional food. Whether it is worth it depends on what you are hoping to get: more nutrients, fewer pesticide residues, environmental benefits, or taste. What “organic” means In the US, the USDA organic seal means the food was produced under the National Organic Program rules: “Natural” is not … Read more
Most Americans eat less fruit and vegetables than the Dietary Guidelines recommend. Adults generally need about 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables a day, depending on age, sex and activity (Dietary Guidelines for Americans). The easiest way to close the gap is not to change your whole diet, … Read more
Fiber is one of the nutrients Americans most often fall short on. The Dietary Guidelines recommend about 14 grams of fiber per 1,000 calories, which works out to roughly 25 grams a day for many women and 30 to 34 grams for many men. Most people eat around half that. Why fiber matters Two types … Read more
Fat is not the enemy it was made out to be in the 1990s. What matters most is the type of fat. Replacing saturated and trans fats with unsaturated fats is linked to lower LDL cholesterol and lower heart disease risk, according to the Dietary Guidelines and the American Heart Association. The fats to favor … Read more
The problem is not the natural sugar in whole fruit or plain milk, but added sugars: sugar, syrups and honey added during processing or cooking. The Dietary Guidelines recommend keeping added sugars below 10 percent of daily calories for everyone age 2 and older, which is about 50 grams (12 teaspoons) on a 2,000-calorie diet. … Read more
