Nutrition | Clean Plates

Forget Calories! Here’s Why Diet Quality Matters More, Study Says

Kiersten Hickman — Fri, 29 Dec 2023 20:17:08 +0000

When it comes to eating a healthy diet, what’s better—quality, or quantity? The age-old debate continues to be a heated one in the health and wellness industry, with experts debating whether focusing on calories or focusing on the quality of foods matters for long-term health. Although some experts might say that counting calories is more important, recent research does show that consistently eating a diet of high-quality foods is actually key to living a longer, healthier life.

The study, published by Tufts University researchers in Nature Communications, evaluated the quality of diets for around 48,000 subjects using Food Compass scores. The Food Compass provides a score for a food based on its nutritional value including nutrient ratios, ingredients used, vitamins, minerals, if the food was processed or includes additives, and more. When surveying the diets of each subject, researchers found that subjects with higher Food Compass scores (meaning higher quality foods in their diet) experienced lower blood pressure, blood sugar, blood cholesterol, body mass index, and hemoglobin A1c levels. They also experienced a lower risk of metabolic syndrome and cancer.

Here’s what’s particularly interesting: while the Food Compass scores are evaluated based on numerous factors regarding nutritional value, it actually omits “outdated attributes” such as total calories. Instead of focusing so much on energy intake, the Food Compass looks at food from a holistic, quality perspective.

“Diet quality matters as there is scientific evidence that a low-quality diet with a large intake of highly processed foods is more closely associated with type 2 diabetes, cardiovascular disease, obesity, and other comorbidities,” Maggie Michalczyk, RDN, founder of Once Upon a Pumpkin. “A high-quality diet abundant with minimally processed, whole foods may improve overall health outcomes not to mention lower our risk for different diseases and conditions.”

So…does this solve the age-old debate of quality versus quantity? Does a diet focusing on quality and ditching the calorie-counting apps actually the solution for long-term health?

Focus on quality and everything else falls into place.

Michalczyk says that when it comes to eating a quality diet, the “quantity” aspect will actually follow suit, given the types of foods you are (or aren’t) consuming.

“Many studies show that overall lower caloric intake may be an outcome of eating a high-quality diet due to the fact that highly processed foods typically are high in calories and low in nutrition,” says Michalczyk. ”A high-quality diet includes wholesome unprocessed foods which are usually lower in calories and packed with vitamins, minerals, and antioxidants. In the long run, eating a high-quality diet may give you a bang for your buck with both higher nutrient value and lower caloric intake.”

If you’re looking to boost the quality of your meals, an easy way to get started is by implementing nutritious, whole foods into your daily meals.

“That may look like eating whole foods for breakfast such as avocado, eggs, and oatmeal, or dinner with salmon and greens,” Michalczyk says.

Snacks are also key for staying satiated throughout the day and can be an easy way to get in that extra boost of nutrition—like apples with almond butter, or celery with guacamole.

Focus on consistency, not perfection.

While the Food Compass scores were high for subjects that ate a quality diet, they weren’t exactly perfect, which is key when thinking about eating a healthy diet long term. According to Michalczyk, it’s about being consistent most of the time while giving yourself the freedom to still enjoy foods you love.

“You should always include all foods you love in your diet with mindfulness of what is going to make you feel your best,” she says. “There will be weeks when this feels easy to do and other times when you might be eating a little less nutritious and that’s ok, that’s part of the balance and flexibility that comes with a low-stress relationship with food. Making healthy choices overall and creating a balance that works for you will help ensure that you’re reaping the benefits of a nutritious diet without striving for perfection.”

Plus, by incorporating more nutritious foods while still not restricting yourself, you may feel less stressed around food in the long run. Michalczyk says you may even find yourself gravitating towards those whole foods over time.

“After seeing how good they make you feel on a daily basis allows you to find a natural and intuitive balance between nutritious and foods that are considered more like treats,” she says.

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5 Drinks High in Magnesium, Say Dietitians

Zlata Faerman — Thu, 28 Dec 2023 20:23:29 +0000

Magnesium plays a direct role in more than 300 enzymatic processes in the body, from brain function to muscle contractions to energy production and more. Jaclyn London, MS, RD, CDN, explains that, despite its critical nature, unfortunately, most of us do not get enough magnesium in our diets.

“Magnesium is an electrolyte that plays a role in blood pressure regulation, muscle and nerve function, protein synthesis, and bone cell regeneration,” says London. “While its role in the body is crucial — it’s involved in hundreds of chemical reactions in the body! — it’s estimated that about half of Americans aren’t consuming enough of it.”

There are lots of supplements and health products that can boost your magnesium intake and help support these vital life processes. Pureboost, for example, is an all-natural energy drink that boasts an impressive 25% of the recommended daily magnesium intake. There are also electrolyte mixes and drinks, like this one from Protekt and this canned watermelon water Mela Water, both of which feature magnesium, potassium, and sodium without added sugars.

On the other end of the spectrum, there are recovery drinks like Nuun Rest, and relaxation supplements like neuroSleep, which promote natural rest and recovery with magnesium.

While these kinds of supplements aid in magnesium intake, London says whole foods and natural dietary sources are still important because they provide the best format for metabolization.

“While dietary supplements can be useful as exactly that — to supplement, not replace, dietary intake — food sources of magnesium are the most biologically efficient source and have the added benefit of providing additional nutrients that your body needs for you to feel your best,” explains London.

Here are five drinks high in magnesium you probably already have at home that can help you get more of this mineral into your diet.

1. Tea

Time for a spot of tea and a boost of magnesium. A 2021 study in Molecules concluded that the antioxidant activity of tea is related to the presence of magnesium and potassium. Of the teas studied, green tea was shown to have the highest concentration of both phenolic compounds and magnesium, and it also presented the most antioxidant activity.

2. Citrus juice

While supplement powders and sports drinks often do include magnesium, naturally occurring magnesium is typically a better choice. Grapefruit and orange juice both feature about 6% of the recommended daily value of magnesium, making them an excellent option to include in your regular diet.

Just be sure to choose full juice options with no added sugars. Jaclyn London explains that fruit juices provide more bang for the buck than sports drinks.

“For optimizing your intake of magnesium, a 100% fruit juice without added sugar will provide more per serving and provide a wider variety of vitamins and minerals from the fruit itself,” she says.

3. Prune juice

Also in the juice category, prune juice provides 30 milligrams of magnesium per cup, or about 8% of the daily recommended value, bringing prune juice in slightly higher than its citrus juice counterparts.

Additionally, prune juice features fiber, sorbitol, and potassium, making it a digestive-friendly choice.

4. Hot chocolate with raw cacao

Milk chocolate and dark chocolate are both good sources of magnesium; however, for a true magnesium density, consider something like raw cacao, which is thought to be among the richest sources of magnesium on the planet. This hot chocolate recipe stars cacao powder and maple syrup, a delicious and cozy choice to keep you warm all winter.

5. Bone broth

Another great addition for colder months, bone broth features a slew of vitamins and minerals, making it a perfect choice for savory sipping.

Kristen Carli, MS, RD, explains that bone broth provides many critical nutrients. “Because bone broth is made from animal bones, it is high in magnesium, potassium, omega 3 fatty acids, calcium, and more.”

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The Ultimate Whole30 Food List to Save For Later

Clean Plates — Mon, 25 Dec 2023 15:37:44 +0000

The Whole30 is a popular dietary program that emphasizes whole foods and eliminates certain food groups for 30 days. It is designed to reset your body and improve your relationship with food. People choose to do the Whole30 for various reasons, including weight loss, improved energy levels, better digestion, and identifying food sensitivities. January is a popular time to follow the Whole30 because it is often seen as a fresh start to the year. Many people view it as a way to kickstart healthier habits and recover from the indulgences of the holiday season. Not sure which foods that are acceptable in the Whole30 program? Don’t worry, we got you. Here is a comprehensive Whole30 food list that are allowed while following the program.

Protein

Beef
Chicken
Turkey
Pork
Fish
Shellfish
Eggs

Fruits

Apples
Bananas
Oranges
Berries
Pineapple
Watermelon

Vegetables

Broccoli
Spinach
Carrots
Kale
Cauliflower
Sweet potatoes

Healthy Fats

Avocado
Olive oil
Coconut oil
Almonds
Cashews
Walnuts

Beverages

Water
Herbal tea
Black coffee
Unsweetened almond milk

Please note that this is not an exhaustive Whole30 food list, but it provides a good starting point for your Whole30 journey. Remember to always read ingredient labels and be mindful of any additives or hidden sugars.

Following the Whole30 can be a challenging but rewarding experience. It can help you develop healthier eating habits and gain a better understanding of how food affects your body.

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Do Dietitians Agree with These 10 Predicted Trends in 2024? We Find Out

Caroline Thomason — Thu, 21 Dec 2023 14:37:18 +0000

We are no stranger to new diet trends popping up every year, but next year we may actually have some trends that dietitians can get behind. Whole Foods Market puts out a trend report every year based on their predictions according to what they’re seeing in the store as new brands emerge on the scene.

This year, we’re seeing some strong themes around plant-based eating, up-cycling ingredients, environmentally friendly brands, and functional ingredients that consumers are loving right now. We spoke to dietitian and nutrition experts to find out exactly which trends they agree with — or not! — for 2024.

1. Put the “plant” back in “plant-based”

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Wild plant-based eating has been on the rise for years, one trend we expect to see in 2024 is consumers pushing back for high-quality ingredients. For example, a plant-based product that still has tons of additives and foreign ingredients doesn’t seem to be measuring up when compared to options that are higher quality with fewer ingredients on the label.

With more concerns about the potential health impacts of highly processed food, 2024 will likely bring renewed interest in whole-food plant-based protein sources, says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition. “Legumes and pulses should be top of mind for their lower environmental impact and affordable cost. Mushrooms were a top-trending food last year thanks to their umami-rich flavor and versatility in vegan recipes, so expect this to continue. Walnuts offer plant-based ALA fats, fiber, and flavor that can be transformed into satisfying dishes,” she comments.

2. Use the whole cacao

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One example of upcycling, the process of taking food waste and turning it into more edible options, is using the whole cacao. Cacao is actually quite a large product that we end up using a very small amount of in our food industry. There is a medium inside, a crunchy outer layer, and a rich chocolate-y center.

Wan Na Chun, MPH, RD, CPT of One Pot Wellness shares her insight: “The second trend involves products that use the whole cacao fruit. Typically cacao nibs are used to make chocolate and the rest of the fruit is tossed, including by-products like cacao pulp, which is generally disregarded during processing. Blue Stripes is a brand that takes the cacao pulp, which is slightly sweet and juicy, and turns it into cacao water and dried cacao snacks.”

3. Buckle up for buckwheat

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Buckwheat is naturally gluten-free and also seems to have a positive environmental effect through farming. It’s also a plant-based source of protein and fiber, so it is a superstar in multiple trending categories for next year.

Kristy Del Coro, MS, RDN, LDN, Culinary Nutritionist shares that she is loving this trend. “Buckwheat is one of the world’s first domesticated crops and has been a staple of diets across the world for hundreds of years, such as in Japanese soba noodles and Ukrainian kasha. Yet somehow it has not been as commonplace in American diets. Plus, it has added benefits as a prebiotic to help increase beneficial gut bacteria. I would love to see an increased demand and usage of this climate friendly and climate resilient crop here in the U.S. and hope it is a trend that is here to stay,” she says.

4. Fancy faux fish

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Taking plant-based living to the next level, faux fish is on the rise. From tinned options, to sushi, to caviar, we are seeing new brands pop up all over the place in this category.

Within the past year, we have seen trends on social media that fall into this category, such as watermelon tuna, acknowledges Raelyn Snyder, RD of Live Like Enough Nutrition. While I do think that we will continue to see brands experiment with this concept, I don’t foresee it being a top trend for the year, she comments.

I can’t get behind this one if you’re not vegan, says Sydnee Mostek, MS, RDN, ACSM-EP, EIM with a slightly different take. “Fish is such a nutritious addition to most any diet. If the intent is to match the flavor and texture, then eat fish to get protein and omega-3 fatty acids that you can’t get from carrots and mushrooms, and enjoy your veggies on the side,” she shares.

5. Clean & conserve water stewardship

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Water stewardship is on the rise as brands have gotten heat for wasting water and thus affecting the quality of soil health. One industry that is notorious for water waste is the beer industry. Some farmers like XX are using water waste to grow fruits and veggies on their property and ultimately improve soil health while they’re at it.

Brands like Lundberg Family Farms Regenerative Organic Certified Basmati Rice or SIMPLi Regenerative Organic Certified Gigante Beans are leading the trend of regenerative agriculture, a Regenerative Organic Certification also requires soil health initiatives that ultimately conserve water.

6. Complex heat

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More than just chili crisp, we are seeing complex heat added to a variety of brands and products that you might not expect. From kombucha to sauces and olive oil, we expect to see more of this in 2024.

I am also really excited about this potential trend and do think we will see it continue to grow in 2024, says Roxana Ehsani, MS, RD, CSSD, LDN Registered Dietitian Nutritionist and Board Certified Sports Dietitian, located in Miami, Florida. “A few months ago, I saw a cookie recipe that used gochujang, which is a Korean spicy sweet sauce, so I’m excited to see how else this trend continues to emerge. I think it’s a great way to also shake things up in the kitchen, especially if you feel like you eat the same thing everyday, incorporating different or new ‘heats’ into your dishes can be a game changer,” Ehsani tells us.

7. Noodle news

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Ramen is trending, but next year we’re gonna take it once up further to include all noodles. You might even see more options for grab and go, single serving which ties into the next trend.

“I love that more ‘gourmet’ flavorful noodles are becoming more accessible. Trending noodle kits offer a convenient way to consume a tasty meal that can also be a great way to consume more vegetables and some lean protein along with it,” Del Coro shares.

She continues to point to new research that shows the positive health benefits of MSG: “Most of these noodle kits are very high in sodium and using MSG (or Monosodium glutamate) is actually a great way to reduce the sodium as MSG contains two-thirds of the sodium of table salt and can impart the signature umami flavor we love in noodles. Although it has a reputation of being an unhealthy ingredient, research shows that MSG is actually not an additive that needs to be avoided.”

8. Little luxuries

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Petite treats are not only fun and satisfying, but they’re already trending on TikTok. There’s nothing like finishing off a meal with a tiny bite of something delicious, and we are going to be seeing this more and more as brands rollout single size serving options.

Self-care is here to stay, little luxuries included, says Chelsea Newbrough, RDN and founder of The Candid Carrot. “I love this trend because historically, we’re more focused on what we need to cut out of our lives to make it better. It is time we look at what we can add to our day to kindle a little joy! Little treat culture is a really accessible way for people to be more intentional with their day. The actions might be quick and cheap, but the positive impact on well-being can be huge,” she recommends.

9. Women’s health: From taboo to top of mind

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Hormone health is more popular than ever as women are paying attention to their cycles and learning about what they can do to support them. From supplements to functional ingredients, you will likely see more hormone focused products over the next year.

In the year defined by the Barbie movie, Taylor Swift, and Beyonce, the buying power and experience of women have been front and center, Snyder begins. “I definitely agree that this trend will continue well into 2024. Many women are becoming interested in exploring hormonal health and optimizing their health through nutrition and lifestyle changes and brands would benefit from supporting the interests of potentially their largest market sector,” she adds.

Mostek offers her perspective: “It’s a new enough idea that it’s hard to know whether specific food items can have much effect on a woman’s hormone balance, but the foods are generally nourishing anyway, so as long as it’s not cost-prohibitive, it can’t hurt to try new things. Just watch out for the price tag.”

10. A better boost

Photo by Alice Pasqual on Unsplash

In addition to added caffeine, brands are adding functional ingredients like adaptogenic mushrooms, L-theanine, and more to balance out the jitters with a more stable feeling of energy.

I find it fascinating to see all of the alternatives to coffee or caffeine products, Jenn Baswick, RD, MHSc, Registered Dietitian, Certified Intuitive Eating Counsellor, and owner of The Intuitive Nutritionist shares. Although, she cautions: “Some individuals may experience negative side effects of traditional caffeine products like more anxiety, potential afternoon crashes, and more. Expanding the market to provide alternative options for individuals helps them to find what works best for them and their bodies. At the same time, there’s nothing “bad” about enjoying your standard cup of coffee or latte. I’m all for people experimenting with what makes them feel their best!”

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12 Weight Loss Strategies That Are Easy To Follow, Say Experts

Aly Walansky — Wed, 20 Dec 2023 02:15:29 +0000

The New Year always feels like an opportune time for a fresh start. From Thanksgiving through Christmas, we indulge in festive cocktails and holiday meals. But then the New Year’s Eve ball drops, we make a Champagne toast… and we gear up for a fresh year. And for some, that means looking for the healthiest weight loss strategies to finally lose the weight for good.

But instead of focusing on deprivation and fad diets, experts say it’s best to be kind to yourself and take one day at a time. That means a weight loss plan that’s about increased wellness and better health — not self-deprivation.

1. Focus on plants.

A plant-powered diet isn’t only a trend for the new year. When done consistently, it may help you shed those extra pounds, too. “Fruits and vegetables are not only loaded with vitamins, minerals, and antioxidants, but they are also replete with fiber, and fiber helps keep hunger at bay,” says Kim Rose, RDN from Lose It!

Because fiber keeps you satisfied for a longer period of time, eating more fruits and vegetables is a great weight loss strategy. “You can lose weight while loading up on nutrients,” says Rose.

Another way of looking at it: The more plants you eat, the fuller you’ll feel, so you’ll be much less likely to binge on empty calories.

2. Think about what fills your plate, not what you’re avoiding.

When trying to lose weight, people often focus on foods they’re avoiding, which can make you feel deprived and create an unhealthy mindset around food.

“If you instead focus on all of the amazing and nourishing foods that you’re able to eat and how wonderful they will make you feel, you’ll be more likely to stick to an eating plan,” says Serena Poon, a celebrity chef, and nutritionist.

3. Steer clear of “quick fix” plans.

There are a lot of ‘lose weight quick’ plans out there, but these rarely lead to sustainable change.

“If you focus on changing your eating habits in the long-term, even if you have to move slowly, you’re setting yourself up to achieve lasting transformation,” says Poon.

Work on making changes to your eating regimen that make sense in the long run.

4. Consider the “why.”

Before making a change, it’s important to think about why weight loss is important to you.

“I would suggest writing down one or two specific reasons,” says Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. Perhaps it’s to improve energy, help prevent risk for chronic diseases, or reduce joint pain. “Remembering the ‘why’ can help motivate you and keep you on track even during difficult times.”

5. Set smart goals.

Setting goals helps you make small changes toward weight loss.

“Make your goals ‘SMART’: specific, measurable, attainable, realistic, and time-bound,” says Burgess.

Avoid setting broad goals like, “I want to lose weight.” Instead, make them SMART, like: “My goal is to lose 10 pounds in three months by eating an extra serving of fruits and vegetables at least three days a week and walking 20 minutes daily.”

6. Get quality sleep.

Few people realize how critical sleep is to achieve a healthy weight.

“When you sleep, you secrete human growth hormone which helps regulate sugar and fat metabolism and also helps the body to heal and develop lean muscle mass,” says Carol Hinchcliffe, a functional nutritionist and restorative wellness practitioner. Try to get to bed at a reasonable hour, and put away the electronics at least an hour before bedtime.

7. Manage chronic stress.

Chronic stress can definitely keep us from losing weight.

“Stress causes the release of a hormone called cortisol which activates the release of glucose for fight-or-flight, says Hinchcliffe. “Chronic low-lying stress can trigger extra glucose that’s eventually stored as fat.”

So, try to find ways to reduce stress in your life, whether through meditation, taking a yoga class, or relaxing with a good book.

8. Reduce snacking.

You should be able to go at least three hours between meals, and five hours is optimal, according to Hinchcliffe.

“Lengthening the time between meals activates the fat-burning mode, and also triggers the migrating motor complex which is the housekeeper of your GI tract,” says Hinchcliffe.

If you have trouble lengthening the time between meals and experience drowsiness or low energy, you may need help regulating your blood sugar first.

The trick is to choose filling snacks so they leave you satiated for a longer period of time! Try these 6 Best Protein Snacks to Always Have On Hand.

9. Consider testing for food sensitivities.

“Poor digestion and food sensitivities can lead to a leaky gut and gastrointestinal inflammation,” says Hinchcliffe, who warns that this can make weight loss very difficult, inhibiting the breakdown of stored fats and encouraging more fat storage.

“Despite doing all the right things, people will often struggle to maintain a healthy weight as a result of this inflammatory process,” she continues. “Wondering if you have food sensitivities that lead to a leaky gut? It’s easy to test for and resolve these issues if you do.”

10. Stick to whole, fresh foods.

We all take shortcuts from time to time, relying on processed foods to save time and effort. But these foods, even if they are packaged in such a way that they’re intended to seem “healthy,” may not be the best choice.

“Centering your diet around fresh, wholesome food and avoiding items that are processed and packaged is a surefire way to lose weight without having to think about it too much,” says Poon.

11. Find good-for-you foods that you genuinely love.

As you switch your diet to consume more nourishing foods like vegetables, fruits, whole grains, and legumes, make sure to select foods that you enjoy. “Don’t force yourself to eat kale if you don’t like it,” says Poon. “There are so many options for delicious and nutritious foods, so find healthy choices and recipes that excite you and create your sustainable health plan around them.”

12. Add protein to your meal plan.

“If you have a tendency to get hungry easily during the day, adding a bit more protein to your meals can help with cravings,” says Poon. “Try adding a scoop of nut butter or organic protein to your morning smoothie or throw a handful of nuts into your afternoon snack.”

Protein is the most filling macronutrient, so ensuring it is on your plate will help you feel satisfied all day long.

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The 6 Best Plant-Based Protein Sources To Add to Your Diet

Sarah Garone — Mon, 18 Dec 2023 16:13:38 +0000

Looking to eat more plant-based protein sources? You’re in good company. According to the International Food Information Council’s 2022 Food and Health survey, plant-based diets are the fourth most common eating pattern among Americans, with 12% of us striving to go veg. There are tons of benefits to a plant-forward lifestyle, including reduced risk of heart disease, potential prevention of type 2 diabetes, and healthier BMI.

If you’ve chosen to lean more heavily on plants, though, you may have questions about how to get adequate protein. As amazingly nutritious as plant foods may be, it’s a simple fact that, in general, they don’t contain as much protein as animal foods. But that doesn’t have to deter you from making plants the center of your plate! With the right choices, you can absolutely get the protein you need — which, for the record, is 0.8 grams per kilogram of body weight each day for sedentary adults.

There’s a whole world of colorful and delicious plant-based protein sources to choose from — so grab a fork and let’s dive in!

1. Soy

8 grams in a 3 oz. of tofu, 18 grams in 1 cup of edamame, 8 grams in 1 cup of soy milk

We’d be remiss if we didn’t start our list with one of the highest protein plant foods around: soy. By choosing soy foods, you’ll get a substantial dose of the muscle-building macro in its “complete” form. Complete proteins are those that contain all nine essential amino acids the body can’t produce on its own.

The other selling point about soy? Its flexibility. This protein powder player can find its way into tofu or tempeh at dinnertime, soy milk on your breakfast cereal, or edamame at snack time.

2. Hemp seeds

9.5 grams in 3 tablespoons

Hemp seed powders are popular for their combination of plant-powered protein and healthy omega-3 fatty acids. But you don’t have to shell out the cash for a fancy powder to reap the benefits of hemp. For a plant-based protein boost in a smoothie, atop oatmeal, or in a yogurt parfait, simply toss in a serving of the seeds (which is a generous 3 tablespoons). You’ll snag nearly 10 grams of protein in the process.

3. Quinoa

8 grams in 1 cup

Fun fact: Contrary to popular belief, quinoa isn’t a grain. It’s technically a seed — but it definitely isn’t bird food. The nutty, fluffy choice is loaded with a surprisingly sizable amount of protein. In a single cup (the perfect amount for a pilaf side dish, a unique salad, or a quinoa breakfast porridge), you’ll find 8 grams.

You may have even heard quinoa referred to as a superfood. While no food is perfect, there’s justification for some of the hype around the South American seeds (which are often called pseudo grains, since they’re cooked and eaten like grains). Besides quinoa’s protein content, it serves up 5 grams of fiber and is a good source of iron, phosphorus, manganese, copper, folate, magnesium, and zinc.

4. Beans

19 grams in 1 cup of Great Northern beans, 15 grams in 1 cup of black beans, 18 grams in 1 cup of chickpeas

On a plant-based diet, beans are one of nature’s greatest gifts. They’re rich in fiber and complex carbs that prevent blood sugar spikes, harbor nutrients like calcium and iron, and are endlessly adaptable. There’s practically no meal or snack where beans can’t find a role to play. Pop them into tacos, soups, hummus, or a good old-fashioned dish of rice and beans. (Don’t miss our top tip for making canned beans taste way better.)

The question on every plant-based eater’s mind, though, is beans’ protein content. Ever wondered which ones are the highest? That honor is a neck-and-neck race between Great Northern beans, edamame, and chickpeas. Still, any type of bean will add substantially to your daily protein target.

5. Lentils

18 grams in 1 cup

Lentils are beans’ near relation in the realm of pulses (the edible seeds of plants in the legume family). It’s not surprising, then, that they also come pre-loaded with protein — around 18 grams per cooked cup. And while you have your choice of colors when it comes to lentils, there’s not a huge variation in protein content between black, brown, green, red, and yellow. You’re free to choose whichever color suits your culinary fancy!

Like beans, lentils also have plenty of heart-healthy, stick-to-your-ribs fiber (a whopping 16 grams per cooked cup). And they happen to be high in thiamin, iron, folate, vitamin B6, copper, manganese, and other micronutrients.

If you’re new to cooking with lentils — or if you’ve cooked them in the same ways for years on end — check out these five ways to turn them into healthy plant-based meals.

6. Nuts and nut butter

7 grams in 1 oz. of peanuts, 7 grams in 2 tablespoons of peanut butter

You don’t have to be on a plant-based diet to know the joys of a thick peanut butter and jelly sandwich or a crunchy handful of pistachios. Fortunately, these favorites have even more to offer besides appealing flavor and texture. Nuts and nut butter are good plant-based protein sources. (Trivia for nutrition buffs: A “good” source of protein is defined as a food that provides 10% to 19% of the Daily Value of 50 grams.)

Though you can’t go wrong with any nut, from almonds to walnuts, the humble peanut wins the title of the highest-protein choice.

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7 Healthy Holiday Habits You Can Easily Maintain This Season

Kelsey Kunik — Fri, 08 Dec 2023 19:45:58 +0000

The most wonderful time of the year can easily be the most stressful and hectic. If you find your calendar starts filling up and your to-do list is never-ending once November 1st rolls around, taking care of yourself might fall right off of that list. Especially when you have a few healthy holiday habits to rely on.

Between Thanksgiving, holiday parties, work get-togethers, secret Santas, and New Year’s Eve bashes, maintaining those healthy habits you’ve become accustomed to might feel like the last thing you have time for. And yet, while you may not have the time or motivation for elaborate self-care weekends, you can still keep up with these basic healthy holiday habits that will leave you feeling your best throughout the season.

1. Stay rested

Fight the urge to stay up late to finish your to-do list or binge-watch Hallmark movies and prioritize your sleep. Even though it’s the holidays, you should aim for a solid 7 to 9 hours of sleep most nights. If you sacrifice sleep for late-night parties, you’ll have a hard time being your best, mentally and physically, the next day.

If you’re having a hard time getting quality sleep during the holidays, try some of these tips:

Create a soothing bedtime routine and stop using electronics or screens at least an hour before bed.
Skip the cocoa or other caffeinated drinks in the evening. Sip on herbal tea instead.
Make your room cool and dark. The National Sleep Foundation recommends keeping your bedroom a cool 60 to 67 degrees Farenheight and using room darkening blinds.

2. Hydrate, hydrate, hydrate

When the weather turns colder, you might find yourself reaching for your water bottle less and less. This huge mistake can leave you feeling dehydrated, cranky, and unproductive.

During the winter, when temperatures are colder, you can’t rely on thirst to tell you when to drink more water. In fact, researchers found that cold weather decreased participants’ thirst response by up to 40%!

How much you need to drink depends on many things, such as gender, weight, and activity level. Still, the U.S. National Academies of Sciences, Engineering, and Medicine estimate that adult men need 15.5 cups of fluid each day while adult women need 11.5 cups per day.

To stay hydrated as simply as possible, keep a reusable water bottle with you and eat plenty of hydrating foods such as fruits, vegetables, and healthy soup!

3. Move your body

If cold weather and the holiday season have you wanting to curl up on the couch instead of killing some curls in the gym, you’re not alone! A Gallup poll found that people who routinely exercise at least 3 to 4 days per week exercised the most in the summer months and the least in December.

Sticking to an exercise schedule throughout the holiday season can help do more than keep you physically fit. The immediate benefits of exercise include reduced depression and anxiety and improved thinking and judgment.

So while you should allow yourself time to enjoy your favorite holiday movies and relax this holiday season, you’ll also want to make room in your schedule to exercise. Make exercise fun by planning the occasional ice skating date with friends, a friendly snowball fight, or trying new indoor activities like rock wall climbing.

4. Load up on fruits and veggies

There’s something about the winter months that make it extra tough to enjoy crisp salads and juicy watermelon (or is that just us?). With cold weather comes comfort food cravings, but don’t write off your fruits and vegetables just yet.

Eating fruits and vegetables gives you the vitamins and minerals you need to stay healthy and fight off illness during cold and flu season. They also help you to eat enough fiber each day. The 2020-2025 Dietary Guidelines for Americans recommends that adults get between 25 and 34 grams of fiber daily. Fiber is essential for digestive health, heart health, and healthy blood sugar levels.

Fill up on seasonal fruits and veggies and enjoy them in new ways this holiday season. Citrus fruits, cranberries, pomegranates, and apples are perfect to snack on or add to your holiday meals and desserts. Add brussels sprouts, squash, broccoli, and cauliflower to your winter dishes for daily servings of seasonal vegetables too.

5. Keep connected

For some, it may feel impossible to find alone time during the holidays, but for others, staying connected can be a real hurdle. The weather is colder, the days are shorter, and people are busy. If it feels like you’re just going through the motions each day and unable to spend meaningful time with people you love, you’re not alone.

People of all ages are susceptible to loneliness, and during the holidays these feelings can increase exponentially. Stay connected with others in small ways throughout the entire holiday season by planning quick coffee dates with friends, or video calls with out-of-town family members. You could even go old-school by writing handwritten letters and cards to the people you love and can’t see nearly enough.

6. Maintain a mindfulness practice

If the holiday hustle and bustle has you running around from when you open your eyes to when your head hits the pillow, it might be time for a time-out. No matter how busy your days are, carve out a small pocket of time for a mindfulness practice that works for you.

Routinely practicing mindfulness can help reduce stress levels, boost your memory, improve focus, and help you cultivate better relationships with those around you. This could be in the form of a 10-minute guided meditation or a few minutes with your journal, jotting down affirmations and words of gratitude. If you’re especially short on time, multi-task with this effective shower meditation.

7. Limit screen time

Nothing can make you feel inadequate like seeing what everyone else is up to on social media. Beautifully decorated homes, miles of presents wrapped under the tree, and glorious holiday tablescapes can leave you feeling like everyone has more, does more, and is more than you.

Remember that everyone shares only their highlight reels online. You don’t get to see the crying kids, fights over the last piece of pie, and all the cleaning and prep work that went into that perfect snapshot. Avoid falling into a comparison trap that leaves you wondering why you even try by protecting yourself on social media. Limit your time and log on with a purpose. This will help prevent you from spending hours scrolling, comparing, and feeling bad about not keeping up with the Joneses.

The post 7 Healthy Holiday Habits You Can Easily Maintain This Season appeared first on Clean Plates.

6 Eating Habits That Might Be Increasing Your Stress

Sarah Garone — Thu, 07 Dec 2023 18:25:22 +0000

When you think about the connection between stress and eating, your thoughts probably drift to the pint of ice cream down in a single sitting after a difficult day or the greasy cheeseburger crammed between errands. Though it’s true that the pressures of life can drive us toward less-than-healthy eating habits, the link between stress and food isn’t a one-way street. Not only can stress make us eat poorly, but those eating habits can even be increasing your stress. Vicious cycle, right?

If stress is getting you down, you may be unwittingly adding to your mental load with certain dietary choices. To bring a sense of angst down to a more manageable level, try avoiding these six eating habits increasing stress.

1. Overdoing it on caffeine.

We all know the feeling of the jitters after a bit too much morning coffee. Turns out, an extra shot of espresso isn’t always as harmless as it seems.

For some people, especially those who are sensitive, too much caffeine can mean the difference between a peaceful day and a stressful one. Research shows that caffeine elevates both blood pressure and the secretion of stress hormones, sometimes for hours at a time.

Meanwhile, when consumed close to bedtime, caffeine can mess with your sleep, making you even more ill at ease. If you notice a pattern of anxious feelings in the hours after your cup(s) of joe, try cutting back gradually. The FDA recommends 400 milligrams (about four or five cups of coffee) as an upper daily limit.

And don’t forget that caffeine isn’t just in coffee! Tea, energy drinks, sodas, and chocolate are common sources as well.

2. Eating lots of ultra-processed foods.

Not all processed foods are unhealthy; canned beans and whole wheat bread, for example, are all technically processed. But ultra-processed foods are ones to watch out for, especially when it comes to managing your stress levels. These foods have been processed with artificial colors and flavors, added sugars, excessive sodium, and hydrogenated oils — and the results for your mental health aren’t pretty.

A Brazilian study from 2022 found that increased consumption of ultra-processed foods was associated with higher levels of anxiety and depression. Unfortunately, though, people under stress are more likely to reach for ultra-processed choices like frozen meals, processed meats, and sugary drinks — quite likely because of their convenience and palatable flavor.

Sounds familiar? You can choose to break the cycle! Small changes like packing your lunch with a water bottle instead of a soda or baby carrots instead of a bag of potato chips can add up to better health for the mind and body.

3. Eating too few fruits and vegetables.

If you’re snagging convenience foods on the run, you’re likely missing out on an extremely important dietary category: fruits and veggies. Eating the rainbow not only loads you up with fiber, antioxidants, and much-needed micronutrients, it could boost your mood! A 2022 study in the British Journal of Nutrition found that people who snacked on fruits and vegetables were less likely to have symptoms of depression and anxiety than those who snacked on other savory items.

Need some tips to work more produce into a non-stop day? Sprinkle berries in oatmeal or a smoothie at breakfast, toss greens into an egg scramble or atop a pizza, or make bell peppers and hummus your afternoon snack.

4. Eating too much sugar and refined carbs.

Some days feel like you’re on an emotional rollercoaster, even when your circumstances aren’t that stressful. What’s that about? It may have to do with your blood sugar.

Reaching for foods high in sugar and refined carbs (think: cookies, sodas, candy, etc.) cause a quick spike in blood sugar, followed by a precipitous drop. When blood sugar drops rapidly, your body attempts to bring it back up by releasing epinephrine, the fight-or-flight hormone that creates feelings of stress and anxiety. Not surprisingly, a 2019 study on older adults found that people (especially women) who had a diet pattern high in added sugars and saturated fats had higher anxiety levels.

Steadying your blood glucose — and by extension, your mood — doesn’t have to mean giving up carbs entirely. Simply reach for complex carbs that won’t take your sugar for a wild ride. These include foods like whole grains, beans and legumes, sweet potatoes, and squash.

5. Drinking too much alcohol.

For most people, there’s nothing wrong with unwinding after a tough day with a glass of wine or a cocktail. But drinking is a slippery slope for stress. When you regularly over-imbibe, it’s all too easy to feel you need alcohol to experience feelings of relaxation. And chronic drinking can actually increase the body’s secretion of the stress hormone cortisol — creating the opposite of the relaxation response.

To keep alcohol enjoyable, rather than stress-inducing, it’s best to consume it moderately. The 2020-2025 Dietary Guidelines for Americans define “moderate” drinking as one drink per day for women and two drinks per day for men.

6. Going too long without eating.

By skipping meals due to a busy schedule, you may be creating a monster — yourself! Recent research has revealed that the concept of “hanger” (hunger-induced anger) is a very real phenomenon. A 2022 study found that people with greater levels of hunger were more likely to feel anger, irritability, and less pleasure. This is likely due to a significant drop in blood sugar levels. When blood sugar dips too low, irritability and anxiety are well-known side effects.

Besides the biological effects of missing meals, there’s also something to be said about the mental health benefits of pausing to nourish yourself amidst stressors. Instead of framing a hectic day as being “too busy to eat,” try thinking of yourself as “too busy not to eat.” You may be pleased with the stress-relieving results.

The post 6 Eating Habits That Might Be Increasing Your Stress appeared first on Clean Plates.

The Best 5 Vitamin D Foods To Add to Your Diet ASAP

Pamela Vachon — Tue, 05 Dec 2023 16:30:45 +0000

On those short winter days when it seems like your interaction with daylight is best described as “limited,” it’s important to consider whether you’re getting the necessary Vitamin D you need — and certain foods can assist you with that.

“Vitamin D is considered the ‘sunshine vitamin,’ in that it can be produced in the skin through exposure to full-spectrum sunlight,” says Dr. Jeffrey Bland, PhD, a clinical biochemist, president of Big Bold Health and founder of the Institute for Functional Medicine.

Exposure to the midday sun between 5 and 30 minutes twice a week is recommended for getting sufficient vitamin D. But if you’re getting to work before the sun rises and leave after it sets, this can be understandably difficult.

“People in northern latitudes where there is little exposure to sunlight in the winter months often get inadequate amounts of vitamin D,” says Bland.

Why vitamin D is important for the body

Vitamin D was once thought to be mainly important for children in order to prevent the bone disorder called rickets, but, “over the past twenty years it has become well recognized that it has a very important role in adults in not only preventing bone loss, but also in the health of the nervous and immune systems,” says Bland.

Vitamin D aids in the absorption of calcium and phosphorous for stronger bones and teeth as you age. It also strengthens the immune system by stimulating T-cell production, which protects the body from infection.

One study also suggests that proper vitamin D intake has the ability to positively affect mood, which cannot be understated during the colder and darker months; vitamin D deficiency has been linked with cases of seasonal depression.

“Vitamin D is considered a problem vitamin in that its dietary intake for many people is lower than what is considered ideal for maintaining health,” says Bland.

What about supplements?

The daily recommended allowance for Vitamin D in adults is at least 600 international units (IU) from foods or supplements. Some good news is that Vitamin D supplements can be effective in increasing your Vitamin D intake.

“Vitamin D supplements are well absorbed and do improve vitamin D status in those who are not getting enough from the sun exposure or diet,” says Bland. However, experts do say amping up your consumption of the following vitamin D foods is majorly beneficial for solid bone and immune health during the winter. Here are the five vitamin D foods to incorporate into your meals for a boost of the sunshine vitamin.

1. Fatty fish

Along with being excellent sources of heart-healthy omega-3s, fatty fish are also known for being a top source of vitamin D. Bland says fatty fish like salmon, herring, sardines, canned tuna, and cod liver oil are all high vitamin D foods.

Seafood is something else many of us don’t eat enough of, so if you needed another reason to try to incorporate more of these into your diet, consider doing it for vitamin D. A 3-ounce portion of salmon clocks in with about 450 IU of vitamin D — almost the entire daily recommendation in one go, making it one of the best vitamin D foods to consume.

2. Eggs

Hens are often fed a vitamin-D-enriched diet so their eggs are another good source of vitamin D for humans. Hens also receive Vitamin D from sunlight, so eggs that are truly free-range are typically higher in vitamin D than those that are not.

Egg whites contain most of the protein of eggs, while the yolks contain vitamins and minerals such as vitamin D; one egg yolk contains around 45 IU. A meal consisting of two or three eggs can then contribute up to 20% of the recommended daily value of vitamin D.

3. Milk & yogurt

“In the American diet, most of the vitamin D comes from fortified foods,” says Bland.

Milk and yogurt are foods that are often vitamin D-fortified, and according to the National Dairy Council, milk that is labeled as fortified must contain 100 IU or just over 15% of the daily recommendation. This absolutely counts toward making sure you’re getting enough vitamin D, especially during days with limited sunlight hours.

4. Fortified cereals

Cereals and cereal bars are other foods that are often vitamin D-fortified. Fortified cereals typically contain at least 30 IU or 5% of the recommended daily value of vitamin D for a 1-cup serving. Some cereals do have more than this, yet keep in mind that some cereals will have a high amount of unwanted added sugars, so be sure to check the label.

5. Mushrooms

Like humans, mushrooms can synthesize vitamin D through exposure to sunlight, so mushrooms have the potential to be one of the best plant-based sources of vitamin D. The catch-22 however, is that mushrooms tend to grow in damp conditions, which doesn’t often go hand-in-hand with sun exposure. But some cultivators of mushrooms such as Omstrom are exposing mushrooms to UV light in order to increase their vitamin D content, up to 400 IUs for a 3-ounce serving.

The post The Best 5 Vitamin D Foods To Add to Your Diet ASAP appeared first on Clean Plates.

Why Drinking Water Is Important for Your Gut Health, Says Expert

Kiersten Hickman — Tue, 28 Nov 2023 17:48:26 +0000

Water is essential for a healthy life. Not only does it help with hydrating your skin, regulating your body temperature, maintaining blood pressure, detoxing your body, and other important bodily functions, but getting enough fluid intake is also connected to the makeup of your gut microbiome.

Your gut microbiome is made up of trillions of bacteria found mostly within your small and large intestines. Keeping the gut flora healthy benefits digestion, decreasing the risk of many chronic diseases, and can even benefit one’s mental health.

While many would assume that consuming enough prebiotics and probiotics is essential for maintaining a healthy gut microbiome—which is still true, of course—many would be shocked to learn that drinking enough water is also linked to keeping your gut happy and healthy.

How much water is needed for the gut microbiome

“Recently, one study looked into how water might impact our gut microbes,” says Daina Trout, MS, MPH, co-founder and chief mission officer of Health-Ade. “According to this research, [drinking] eight or more cups of water per day was linked to having a healthy and abundant microbiome, which we know has a halo effect on many aspects of our overall health. The study didn’t finalize how or why this happens, but it hypothesized that hydration could support the integrity of our intestinal wall or support the ‘right’ pH for healthy flora. Even though this is just one study, it suggests good reason to add one more thing to the list for water’s beneficial impact on health: your gut!”

Unsurprisingly, drinking less water is linked to an unhealthy gut, proving the point that water intake and the gut microbiome have a connection.

“At the same time, four or fewer cups of water a day was linked to a significantly less healthy and abundant microbiome,” says Trout. “All this suggests that water intake could be a key differentiator to our gut health.”

Tips to increase your water intake

Trout shares a few of her go-to tips on how to increase your water intake throughout the day.

1. Shoot for more than 8 cups a day.

“Studies now show 11 to 12 cups per day is the right amount for most,” Trout says.

The National Academy of Medicine actually suggests that men drink 13 cups of fluids a day, and women drink 9 cups a day. However, “fluid intake” doesn’t just mean water—it can also mean other hydrating drinks and food that can help you reach your daily goals.

2. Think beyond water.

“There’s a whole world of delicious drinks that are just as hydrating, like Kombucha,” says Trout. “Eat hydrating foods for some bonus hydration. Uncooked cucumber, zucchini, watermelon, radishes, and broccoli are all ultra-hydrating.”

3. Track it.

“Studies show you’re more likely to hit any dietary goal when you track your intake day to day,” she shares.

4. Buy a water bottle that fits your daily goal in one fill.

“It takes a little getting used to, but carrying around a big bottle that you only fill once is helpful to track where you are in the day,” she says.

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