Healthy Eating

Bread has gotten a bad reputation, and as a dietitian, I feel that reputation has been unfairly dished out. Bread is a good source of carbohydrates, the macronutrients your body prefers for energy. While eating a meal of just plain white bread isn't ideal, including bread as part of an overall balanced meal with plenty of protein and healthy fats is a great way to achieve balance in your diet. If you want to make your bread work extra hard for you and still taste amazing, I recommend 100% whole…

When it comes to navigating the world of fats, it's important to remember that not all fats are created equal. Despite sounding a bit counterintuitive, eating fat doesn't necessarily make you fat. The key to including fat in a healthy diet is understanding which fats are considered healthy and which ones aren't. Healthy fats, like monounsaturated and polyunsaturated fats, play a pivotal role in many aspects of our health. Food sources of healthy fats include fatty fish (like salmon), olive oil, nuts, and avocado. On the…

Let's face it: being constipated is not something you want for your day. It can be uncomfortable and cause stomach pain, bloating, and gas, all of which can quickly derail your plans. If you find yourself in this uncomfortable situation, there are a few things you can do to bring some relief, such as finding the right foods or drinks to help you poop. Not getting enough fiber, dehydration, or eating a lot of processed foods can lead to constipation. Focusing on increasing fiber intake and drinking a lot of water can help…

Fiber is a form of non-digestible carbohydrate and has piqued interest in recent years because of its benefits. Research indicates fiber can positively influence your risk of cardiovascular disease, type 2 diabetes, and colon cancer, and can also regulate appetite and support gut microflora. With such powerful outcomes, there are plenty of reasons to increase your intake of fiber. If weight loss is your goal, the satiety fiber provides is a great reason to incorporate it into your meals and snacks. Unfortunately, the…

What's important in finding a filling low-calorie snack is making sure you're getting the right nutrients to satiate you so you aren't left feeling hungry afterward. For instance, even though you can eat three Chips AHOY! cookies for a little over 150 calories, you won't be anywhere close to satisfied after. And even though many people may think they need to avoid snacking altogether to stick to their calorie goals, this isn't true either. There are plenty of benefits to enjoying a healthy…

Common carb-heavy breakfast foods like pancakes, waffles, oatmeal, toast, yogurt, muffins, and donuts make it easy to go overboard on carbohydrates first thing in the morning. But if you need to watch your intake, fear not, because it's easier than you may think to find low-carb breakfasts you enjoy. Sausage and Mushroom Frittata Mitch Mandel and Thomas MacDonald Ingredients like eggs, smoked sausage, goat cheese, scallions, and mushrooms make this frittata a deliciously healthy low-carb breakfast to start your day. And…

Dairy naturally contains important nutrients like calcium and protein, and research has shown that it can absolutely be a part of a balanced weight loss diet. One 2019 review found that dairy foods—even whole-fat options—don't lead to weight gain. In fact, they may decrease body fat and increase lean body mass. Additionally, consuming fermented dairy products, such as yogurt and cheese, is not only linked to a lower risk of cardiovascular disease but may also protect against type 2 diabetes.…

Some fats, like the ones found in nuts, seeds, avocados, and olive oil, have many healthy properties. But there are indeed unhealthy fatty foods rich in saturated and trans fats that, if consumed in excess, may lead to serious health issues, such as cardiovascular disease, certain cancers, and other health conditions. Sausage, whether it's part of your breakfast spread, incorporated into a meatball recipe, or sizzling on the grill during summer, ranks among the unhealthiest fatty foods. While it offers a protein punch, it's…

From boosting immunity and aiding digestion to reducing inflammation and improving heart health, these flavorful ingredients are worth having in your fridge and pantry. In fact, a 2023 study in Food Quality and Preference suggests that they can help you reduce your sodium intake by enhancing your meal's inherent saltiness. "Experimenting with different herb or spice combinations is a great way to reduce added sodium in the diet without sacrificing flavor," says Annette Snyder, MS, RD, CSOWM, LD,…

Intentionally eating more protein has become one of the most popular diet changes in the past couple of years. In 2023, searches for the phrase "high protein" were the highest they had been in five years, with a 32% increase from 2022. Whether you're an omnivore or choose to eat a plant-based diet, eating enough protein can help you feel full and satisfied after eating, build muscle mass and strength, lose or manage your weight, and improve overall health. Research shows that high-protein diets are more than just a fad. A…