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
A well-stocked pantry is the difference between “there’s nothing to eat” and a good dinner in twenty minutes. The idea is to keep long-lasting basics that combine into many meals, then add fresh ingredients when you have them. A practical staples list Grains and starches: rice, pasta, oats, couscous or quinoa, flour, bread crumbs, tortillas … 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
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
Mindful eating means paying attention to what and how you eat, without judgment. It is not a diet and it has no forbidden foods. Its aim is to reconnect with hunger, fullness and taste, which many of us lose when eating in front of a screen or on the run. Notice hunger and fullness Before … Read more
Cooking for one has a reputation for being a hassle: recipes serve four, produce goes bad and eating the same dish four days in a row gets old. A few strategies make it easy and even enjoyable. Shop for one Cook once, eat differently Rather than four identical dinners, make a base and transform it: … Read more
Most Americans eat more sodium than recommended. The Dietary Guidelines advise adults to limit sodium to less than 2,300 milligrams a day, about one teaspoon of salt. Too much sodium raises blood pressure, a major risk factor for heart disease and stroke. Where the salt comes from The salt shaker is not the main culprit. … Read more
Almost everything we eat is processed in some way: frozen peas, canned tomatoes and plain yogurt are processed, and they are perfectly healthy. The concern is mainly with ultra-processed foods: industrial products made largely from refined ingredients and additives, designed to be convenient and hard to stop eating. Understanding the levels Researchers often use the … Read more
Protein helps build and repair muscle, keeps you full and supports many functions in the body. Most Americans eat enough protein overall, but many eat little at breakfast and a lot at dinner, and older adults and very active people may need more. How much do you need? The Recommended Dietary Allowance (RDA) for adults … Read more
