Whether it’s eating better, moving more, or managing stress, small steps can lead to big benefits. Here’s how a healthy lifestyle can transform your life — and how to get started.

Why a Healthy Lifestyle Is Worth It

1. It Helps Prevent Chronic Illness

A nutritious diet and regular activity are powerful tools in preventing disease.

• A study from 2020 found that adults eating more fruits and vegetables had a lower risk of heart disease.

• Increasing daily produce intake by just 66 grams was linked to a 25% drop in type 2 diabetes risk.

• Those who consumed the most whole grains had a 29% lower rate of type 2 diabetes.

• Just 11 minutes of moderate to vigorous daily activity lowered death risk — even among those sitting for over 8 hours a day.

2. It Can Lower Healthcare Costs

Annual check-ups are important, even when you feel fine. Some conditions develop quietly and don’t show symptoms early on.
When you’re healthier overall, you may need:

• fewer doctor visits

• fewer medications

• less costly treatments
  This can add up to significant savings over time.

3. You May Live Longer

Simple habits have a major impact on longevity.
By the time you’re 50, your life expectancy can increase by as much as 14 years if you:

• avoid tobacco

• maintain a healthy weight

• stay physically active

• eat a balanced diet

• drink alcohol in moderation
  Even making progress in just a few of these areas can increase your chances of living longer.

4. It’s Better for the Planet

Ultra-processed foods — often filled with artificial additives and refined grains — make up over 70% of what’s available in grocery stores. Their production is linked to:

• higher greenhouse gas emissions

• water depletion

• pollution and plastic waste

• deforestation and reduced biodiversity

Opting for whole, plant-based foods and choosing to bike or walk short distances can help reduce your environmental impact.

How to Begin Making Healthy Changes

Starting healthy habits doesn’t mean overhauling your life overnight. Focus on SMART goals — those that are:

• Specific

• Measurable

• Achievable

• Relevant

• Time-based

Small victories lead to lasting motivation. Here are five easy ways to get started:

1. Add More Vegetables to Meals

Eating more fruits and vegetables is associated with lower risks of:

• heart problems

• stroke

• cancer

• early death

Start with one serving at dinner, then work your way up to including produce in every meal.

2. Choose Whole Grains Over Refined Ones

Whole grains offer protection against:

• diabetes

• heart disease

• obesity

• some cancers

Swap one refined grain daily — like white bread or sugary cereal — with a whole grain like oats, brown rice, or whole wheat pasta.

Examples of whole grains:

• oats, barley, quinoa, farro, spelt, buckwheat

• whole grain pasta or bread

• brown or wild rice

Examples of refined grains:

• white rice, white bread/pasta

• most packaged cereals

• chips, crackers, pretzels

3. Get Moving — Even a Little

The best form of exercise is one you enjoy. Try:

• walking

• yoga or Pilates

• biking

• dancing

Start with just 10 minutes a day, five times a week. As your stamina builds, increase your time gradually. Aim for 150 minutes per week, plus two days of strength training, as recommended by the CDC.

4. Stay Connected With Others

Social support plays a major role in emotional health.
Try to reach out to loved ones regularly, even if it’s just a weekly phone or video call. Building strong relationships can help reduce stress and boost your overall mood.

5. Learn to Manage Stress

Physical activity is a proven stress reliever, but it’s not the only method. Other healthy stress-busters include:

• meditation

• journaling

• deep breathing exercises

• spending time outside

• talking with a friend

If you’re feeling overwhelmed, talking with a mental health professional can provide extra support and tools for coping.

Remember: Balance Over Perfection

You don’t need to give up treats, skip rest days, or be perfect to live healthfully.
Being too strict can backfire. Enjoy your favorite dessert, take breaks when you need them, and allow yourself flexibility — it’s all part of a balanced approach.

Rest and recovery are just as important as exercise. Too much physical activity can lead to injuries or burnout, causing you to stop altogether.

Final Thoughts

A healthier lifestyle can help you feel your best while lowering disease risk, increasing your lifespan, saving you money, and supporting the planet.

Start with realistic, manageable changes — and build from there. Progress happens step by step.

Need support? Reach out to a healthcare provider. They can connect you with a dietitian, personal trainer, or therapist to help guide your journey.

Eating healthy doesn’t have to be overwhelming. It’s possible to fuel your body with nourishing foods while still enjoying what you eat. Food should be a source of pleasure — not something to track, fear, or overanalyze.

Let’s explore what healthy eating really means and how to apply it in real life.

Why Healthy Eating Is Important

Your body relies on food to function — it provides energy and essential nutrients. If your diet lacks adequate calories or vital nutrients, your well-being can suffer.

Consuming too many calories, on the other hand, can lead to weight gain. Excess weight increases your risk of several chronic conditions, including:

• Type 2 diabetes

• Sleep apnea

• Cardiovascular disease

• Liver conditions

• Kidney issues

Beyond weight, the overall quality of your diet significantly affects your health, longevity, and even your mood.

Research has linked diets high in ultra-processed foods to a higher risk of premature death. Additional studies show a strong connection between heavily processed diets and an increased likelihood of developing cancer and heart disease.

Conversely, eating mostly whole, nutrient-packed foods — like those found in the Mediterranean diet — has been associated with longer life expectancy and reduced disease risk.

Diets high in ultra-processed foods may also be tied to symptoms of depression, especially in people who are less physically active.

If your eating habits involve a lot of packaged snacks and sugary drinks but few vegetables, nuts, and seafood, you might be missing out on important nutrients — which could impact your health over time.

Do You Need a Specific Diet to Be Healthy?

Not at all. While some people must follow specific eating plans for medical or personal reasons, most people don’t need to stick to a strict diet to feel good.

Eating well simply means giving your body what it needs through mostly wholesome, nutritious foods.

What that looks like will vary based on your culture, income, lifestyle, and preferences.

The Essentials of Healthy Eating

Nutrient Density Matters

Calories do count, but it’s the nutrients within those calories that matter most. Your body needs a balance of macronutrients — protein, carbs, fats — along with vitamins and minerals to stay strong and energized.

“Nutrient-dense” foods provide a high concentration of nutrients compared to their calorie content.

Take eggs, for example. Egg whites are low in fat and calories but also low in essential nutrients. Whole eggs, on the other hand, offer significantly more vitamins and minerals, such as B12, choline, and iron.

Foods like vegetables and fruits are naturally low in calories and high in nutrients. Others — like avocados, nuts, fatty fish, and full-fat yogurt — are higher in calories but still incredibly nutritious.

Keep in mind: high-calorie doesn’t mean unhealthy, and low-calorie doesn’t automatically mean good for you.

Aim to base your meals around whole, nutrient-dense foods like:

• Fresh vegetables and fruit

• Nuts and seeds

• Legumes

• Eggs and fish

• Healthy fats

Variety Is Key

Eating a wide range of foods helps support your gut health, boosts your immune system, and can protect against chronic illness.

If you’re a picky eater, try introducing new foods gradually. For instance, add one vegetable you enjoy to your meals daily, then slowly branch out.

The more familiar a food becomes, the more likely you are to accept it over time.

Balancing Macronutrients

Your diet should include a mix of carbohydrates, fats, and protein. (Fiber is a type of carbohydrate.)

Each of your meals and snacks doesn’t need to be perfectly balanced, but combining macronutrients can improve satisfaction and fullness.

For example, if you’re having fruit, add peanut butter or cheese for added protein and fat to keep you feeling full longer.

There’s no need to count macros unless you’re an athlete, managing a specific medical condition, or working on body composition goals under professional guidance.

Obsessing over macronutrient ratios may lead to anxiety around food or disordered eating. Instead, focus on how foods make you feel and build your meals accordingly.

Whether your body thrives on a higher-carb or higher-fat diet, just make consistent choices that align with what makes you feel your best.

Cut Back on Ultra-Processed Foods

One of the simplest ways to improve your eating habits is to reduce your intake of highly processed products.

Not all processed foods are bad. Some — like frozen fruits, canned beans, or shelled nuts — are minimally processed and still very nutritious.

However, ultra-processed foods like:

• Soda

• Packaged pastries

• Sugary breakfast cereals

• Candy

• Processed snack cakes

…often contain little to no whole-food ingredients and tend to be high in added sugars, sodium, and unhealthy fats.

Making Healthy Eating Work for You

Start by making food a regular priority — not an afterthought. That doesn’t mean you need to spend hours in the kitchen, but a little planning goes a long way.

Shop for groceries regularly so you have access to nourishing foods. A stocked fridge and pantry make it easier to make healthy choices.

When grocery shopping, focus on:

• Fresh and frozen produce

• Protein (chicken, fish, eggs, tofu)

• Whole grains and canned legumes

• Root vegetables and starchy options (like sweet potatoes)

• Healthy fats (avocado, olive oil, full-fat yogurt)

• Simple, nutritious snacks (nuts, hummus, dried fruit, olives)

If you’re not used to cooking, begin with one or two simple meals. Once you’re comfortable, build up to meal planning for several days at a time.

Building a Healthy Relationship with Food

Healthy eating isn’t just about what you eat — it’s also about how you feel around food.

If you struggle with disordered eating patterns or food guilt, consider working with a registered dietitian and a mental health provider who understands eating behavior.

Avoid rigid food rules, cheat-day mindsets, or crash diets — these are often harmful, not helpful. Rebuilding your relationship with food takes time and compassion, but it’s essential for both mental and physical well-being.

More Tips to Get Started

• Cook more meals at home. Even one or two home-cooked meals a week is a great start.

• Aim for progress, not perfection. Small steps are meaningful.

• Ditch the “cheat day” mentality. All foods can fit into a balanced way of eating — no need for guilt.

• Stay hydrated. Water is the best beverage for hydration. Try adding lemon or fruit if you want more flavor.

• Honor your preferences. You don’t have to force yourself to eat foods you dislike. There are many healthy options out there.

And remember, working with a registered dietitian can help you tailor a plan that fits your lifestyle and goals.

Final Thoughts

Healthy eating doesn’t mean following rigid rules or cutting out your favorite foods. It’s about making mostly nourishing choices, limiting overly processed items, and finding what works best for you.

If you’re looking for tailored guidance, consult with a qualified dietitian who can help create a realistic and sustainable plan that supports your health — inside and out.

This article explores the biological, nutritional, and cultural factors that shape the question: Are humans meant to eat meat?

Are Humans Physically Designed to Eat Meat?

To meet their needs for survival, all species — including humans — constantly evolve in response to their environment, available resources, and conditions.

Genetic evidence going back as far as 300,000 years suggests humans have always adapted to their surroundings and diets (1).

That means the idea that humans were “originally built” to eat only one kind of food and should stick to it doesn’t align with evolutionary science.

While early animal ancestors were largely carnivorous, many species have since evolved into herbivores. Likewise, humans have developed omnivorous traits — meaning we are capable of consuming both plant- and animal-based foods (2, 3).

Our teeth illustrate this well:

• Incisors, premolars, and molars help grind plant matter (like herbivores).

• Canine teeth, sharper and pointed, help tear through meat (like carnivores).

What Does Human Biology Suggest?

Humans are biologically capable of eating fruits, vegetables, grains, seeds, and roots — but not all plant materials are fully digestible.

The outer wall of plant cells contains fiber compounds like cellulose and lignin, which our bodies can’t break down due to the lack of an enzyme called cellulase (4).

While herbivores such as cows and goats also don’t produce cellulase themselves, they host gut microbes that do — humans generally don’t have these bacteria in sufficient quantities (5, 6).

In contrast, humans do produce the enzymes necessary for digesting animal foods, such as protease (for protein) and lipase (for fats) (7).

From an evolutionary standpoint, an animal’s digestive tract reflects its diet.

• Carnivores have shorter guts because their calorie-dense diet requires less time to break down.

• Herbivores, who eat less calorie-dense food, need longer digestive tracts to extract enough nutrients.

Humans, as omnivores, have a digestive tract that falls somewhere in the middle — long enough for plant digestion but also efficient at processing meat (8, 9, 10).

Is Meat Essential for Nutrition?

Some nutrients found in animal products are hard to get from plants alone.

A prime example is vitamin B12, which is crucial for nerve function and red blood cell production. Plant-based diets don’t supply this nutrient naturally, so vegans must supplement with B12 to avoid deficiency (11, 12).

Other nutrients that are scarce or absent in vegan diets include:

• Creatine

• Vitamin D3

• Omega-3 fatty acids like DHA

Though your body can make small amounts of these compounds on its own, the conversion is inefficient. Studies show that vegetarians and vegans often have lower blood levels of DHA and EPA, so plant-based omega-3 supplements (usually from algae) are recommended (13–17).

Dairy, eggs, and fish can help fill these nutritional gaps in lacto-, ovo-, or pescatarian diets.

That said, vegetarians and vegans also need to be mindful of other potential nutrient shortfalls, such as iron, zinc, iodine, protein, and calcium (18–24).

Proper planning and supplementation can help plant-based eaters meet their nutritional needs.

Health Outcomes: Omnivores vs. Plant-Based Diets

It’s worth considering both the benefits and risks of eating meat — especially processed meat.

Some research links processed meats to a slight increase in the risk of colorectal cancer. High meat consumption has also been associated with higher all-cause mortality, though many factors can influence these results (25–28).

Conversely, plant-based diets have been consistently linked to:

• Lower risk of heart disease

• Possibly reduced cancer risk (though evidence is still emerging)

With proper supplementation and balanced meal planning, vegetarian and vegan diets can provide all necessary nutrients (29–33).

Cultural and Personal Ties to Meat

Food isn’t just about nutrition — it’s also about identity, heritage, and community.

In many cultures, meat plays a central role in traditional meals, family gatherings, and religious rituals. What people eat often reflects their environment, history, and available resources.

For some, meat is a deeply rooted part of cultural identity. For others, avoiding it may feel equally important for personal or ethical reasons.

Neither perspective is right or wrong — both are valid reflections of human diversity (34).

Final Takeaway

Biologically and nutritionally, humans can eat and digest meat — but we don’t have to.

Our omnivorous anatomy allows us to consume a wide variety of foods. Yet personal beliefs, cultural customs, and health goals also shape dietary choices.

Whether or not you eat meat is entirely up to you. It may stem from tradition, nutrition, ethics, or a combination of factors.

In the end, there’s no one-size-fits-all answer — just the decision that aligns best with your body, values, and lifestyle.

Fast foods and highly processed items often contain ingredients that keep people coming back for more. But does this mean they’re truly addictive?

The answer isn’t simple. Some professionals argue that “addiction” should be reserved for substance use disorders, not food-related issues.

Research into the psychology behind eating behaviors is ongoing, and opinions vary widely, making this a complicated topic.

Still, one thing is clear: if you’re struggling with your relationship to food, support is out there—and you’re not alone.

Here’s what experts currently understand about food addiction, the surrounding debate, and how to seek help if you’re affected.

Understanding the Concept of Food Addiction

Programs like Overeaters Anonymous use a model similar to that of Alcoholics Anonymous, but food addiction is not officially recognized in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), published by the American Psychiatric Association.

Whether or not it fits a formal definition, it’s essential to consider the perspectives of those who feel impacted.

Is It Truly an Addiction?

Dr. Anne Marie O’Melia, chief clinical officer at the Eating Recovery Center, says that for some people, the term “food addiction” feels validating and helpful.

Still, she cautions against overly rigid interpretations of the term, suggesting that it’s more accurate to view food as something that can trigger addiction-like responses in certain individuals.

Licensed therapist Dr. Teralyn Sell, however, believes that if someone consistently overeats, eats in secret, or feels withdrawal-like symptoms, it qualifies as addiction.

Dr. Cali Estes agrees, citing studies showing that the brain’s response to certain foods mimics reactions seen in substance use disorders.

How Is Food Addiction Different from Drug Addiction?

A major criticism of the term “food addiction” is that it might diminish the seriousness of drug dependency.

The U.S. opioid crisis has caused significant loss and trauma. According to CDC data, over 80,000 opioid-related deaths occurred in 2021.

A 2020 study showed only modest overlap between people with food-related compulsions and those who meet criteria for substance use disorders. However, a 2018 review proposed that addictive eating behaviors align more closely with substance abuse models than with behavioral disorders.

Dr. Sell acknowledges that while food addiction may not have the life-threatening consequences of drug addiction, it’s still a serious problem that requires attention and support.

Scientific Findings on Food and Addiction

Though the DSM-5 doesn’t recognize food addiction as a clinical diagnosis, research interest in the topic has grown significantly.

A 2022 study involving 194 college students noted that a strong urge to overconsume highly palatable foods is a key characteristic. The researchers found links between such cravings and poor eating habits, low body image, and poor food choices.

A 2019 review called for greater awareness of food addiction and advocated for policy-level interventions. Similarly, a 2018 systematic review identified traits of food addiction, including:

• Brain function changes

• Loss of control

• Preoccupation with food

• Chronic relapse patterns

• Social disruption

• Continued risky use

That study suggested that the content of highly palatable foods—not just eating behavior—is key to addiction-like responses.

Still, skepticism remains. A 2021 paper argued that the term “food addiction” may oversimplify the issue and fail to help with obesity or eating disorder treatments. Concerns include:

• Diagnostic confusion with other disorders

• Mistaking high-calorie needs for addiction

• The influence of weight loss attempts on behavior

• Lack of new, effective treatment options

How the Brain Responds to Food

Scientists continue to investigate whether food truly qualifies as an addictive substance by examining how it interacts with brain chemistry.

Dr. O’Melia explains that for some, frequently consuming highly processed, tasty food may change reward-related brain pathways in a way similar to drug dependency.

These foods stimulate the brain’s pleasure centers, releasing chemicals like dopamine and endorphins.

A 2020 review compared dopamine activity in individuals with food addiction to those with tobacco use disorder, while a 2021 study found reward-circuit differences in the brains of people with food addiction symptoms.

Other findings show that ultra-processed foods activate the brain’s reward systems more intensely than whole foods.

Even without subjective enjoyment, eating can cause the brain to release opioids, according to a small 2017 study.

And a 2011 study suggested obese individuals may have impaired dopamine-related functions, impacting reward sensitivity and behavior control.

Though early-stage, these findings may help explain why certain people compulsively eat pizza or cookies—but not broccoli.

How Social Factors Affect Eating Habits

Cultural and socioeconomic factors play a huge role in dietary habits and food access.

A 2020 study of 37 parents from underserved communities found that processed foods were often favored for convenience, even though less processed foods were viewed as healthier.

Another 2021 study reported that people in historically marginalized communities often face longer travel distances to reach stores that sell healthy food.

A 2018 study found Black Americans were more likely to consume hyper-processed foods and experience higher rates of hypertension.

Dr. Sell emphasizes that food deserts and limited access to fresh options make it much harder for people to choose healthy food.

Tackling Compulsive Eating Habits

Whether labeled “addiction” or not, problematic food behaviors can be challenging—and deserve compassionate treatment.

Experts recommend a range of strategies, including:

• Practicing self-kindness

• Personalized care that doesn’t fixate on weight or willpower

• Identifying trigger foods

• Nutritional guidance

• Medication, when needed

Dr. Sell warns against using “should” statements, which can lead to guilt and relapse. She advocates for supportive, shame-free approaches to healing.

Dr. O’Melia agrees, noting that care must be customized. Treatment plans should explore:

• Psychological and social drivers of behavior

• Cultural attitudes toward food and body image

• Tools for building emotional resilience and self-worth

Since people can’t abstain from food entirely, she advises working with professionals to manage challenging foods rather than eliminate them altogether.

That includes meal planning, eating at regular intervals, and prioritizing social and emotional support around eating.

A 2020 study found that Tele-CBT (cognitive behavioral therapy conducted remotely) offered short-term improvements for those struggling with food-related issues.

In cases where compulsive eating coexists with bulimia, Prozac may be prescribed. Other medications like bupropion may help manage obesity or related health conditions like diabetes.

Underlying medical or psychological conditions should also be addressed in treatment plans.

Common Questions About Food Addiction

How widespread is food addiction?
A 2021 review of over 196,000 people found that up to 20% may experience food addiction. It was more common in women, people over 35, and those with higher BMIs. Another study linked it with binge eating and reported even higher rates in those pursuing bariatric surgery.

Is food withdrawal real?
Some studies and self-reports suggest that stopping processed food can cause symptoms like anxiety, mood swings, or headaches. However, these effects are usually milder than those seen in drug withdrawal.

Is it really an addiction?
Some experts, like Dr. O’Melia, feel “addiction” may be too strong a word. Others, like Dr. Sell, argue that if it feels like a problem, it should be treated as such—no matter the label.

What makes food addictive?
Research highlights that refined carbs, fats, sugar, and salt—often found in ultra-processed foods—can strongly activate reward pathways in the brain, making them more “addictive” than whole foods.

Dr. Sell notes that processed foods tend to be more potent in stimulating dopamine release than natural foods like fruits or vegetables.

Final Thoughts

Whether or not “food addiction” is the best label, many people struggle with food in ways that feel compulsive or harmful.

Studies suggest that highly processed and sugary foods can influence brain chemistry in ways similar to addictive drugs, though more research is needed.

If you’re facing challenges with eating behaviors, help is available. Compassionate, individualized care that focuses on emotional health—not just weight—is the key to building a healthier relationship with food.

Experts are suggesting that the similarity in outcomes between these different diet approaches offers flexibility for those looking to shed pounds, allowing them to choose the method that aligns best with their personal lifestyle.

Intermittent Fasting and Calorie Restriction Yield Similar Results

A comprehensive review of nearly 100 randomized clinical trials comparing intermittent fasting and traditional calorie restriction found that both methods resulted in similar improvements for weight loss and various cardiometabolic risk factors. Published on June 18 in The BMJ, the study revealed that both IF and CR were effective, although IF has garnered increasing attention in recent years.

Intermittent fasting (IF) involves alternating periods of eating and fasting, with less emphasis on what you eat and more focus on when you eat. In contrast, calorie restriction (CR) involves setting a daily calorie limit without altering the eating schedule. Among the common IF protocols explored in the study were:

• Alternate Day Fasting (ADF): A pattern that alternates between fasting days and regular eating days, often with very low-calorie consumption on fast days.

• Time-Restricted Eating (TRE): Involves eating all meals within a specific window, typically 8-12 hours.

• Whole-Day Fasting (5:2 Diet): A method that involves fasting for two or three non-consecutive days each week.

The review indicated that all forms of IF, as well as traditional CR, led to weight loss compared to an unrestricted diet. However, alternate-day fasting (ADF) produced slightly greater weight loss compared to calorie restriction (about 3 pounds more on average). Researchers caution that further long-term studies are needed to verify these results.

Finding the Right Approach to Weight Loss

David B. Sarwer, PhD, director of the Center for Obesity Research and Education at Temple University, noted that the main takeaway from this analysis is that the best weight loss approach is the one that fits your lifestyle. “This suggests that the best approach to losing weight is finding an approach that matches your lifestyle and is something you can practice for the long term,” Sarwer said.

While IF has surged in popularity over the past decade, its health benefits—including weight loss and improvements to metabolic health—have been inconsistently demonstrated compared to traditional calorie restriction. That said, both diets have shown comparable results, which is encouraging for individuals seeking a sustainable weight loss method that suits their preferences.

No One-Size-Fits-All Solution

The systematic review involved 99 clinical trials with over 6,500 adult participants. The average age of participants was 45, with two-thirds being women. A significant portion of the participants had existing health conditions, such as obesity or type 1 and type 2 diabetes, and most had a body mass index (BMI) of 31 or higher, indicating obesity.

The trials, which lasted anywhere from 3 to 52 weeks (with an average of 12 weeks), revealed that both IF and CR resulted in modest reductions in body weight. Among the different IF protocols, ADF showed a slight advantage in weight loss compared to CR. However, Sarwer emphasized that the additional weight loss seen with ADF was relatively minor and likely not significant enough to lead to substantial health improvements.

Interestingly, ADF also slightly outperformed TRE and whole-day fasting in terms of weight loss. ADF was also linked to improvements in cholesterol levels, particularly LDL (bad) cholesterol, when compared to time-restricted eating.

Sarwer summed up the findings by saying that there is no “best” diet for weight loss, as the most effective approach is the one that individuals can maintain over the long term. “The best approach is one where the person can make small, yet impactful changes to their food choices, eating behaviors, and physical activity that cause minimal disruption to their lifestyle,” he added.

Intermittent Fasting’s Potential Health Benefits

Despite the research showing comparable results between IF and CR, intermittent fasting has been linked to several other health benefits. These include:

• Weight loss: Of course, the most notable benefit of IF.

• Improved insulin resistance: Helping the body respond better to insulin, which is important for managing type 2 diabetes.

• Reduced inflammation: A crucial factor in various chronic conditions.

• Improved brain health: Some studies suggest that IF can protect against neurodegenerative diseases.

While IF is often promoted as a health miracle, the critical question remains: Is it better than calorie restriction? The answer is not entirely clear.

A 2024 review found that both IF and CR led to weight loss and offered similar benefits across multiple health outcomes, including cardiometabolic health and brain function. However, adherence to intermittent fasting was notably higher, suggesting people may find IF easier to stick to than traditional calorie-restricted diets.

A 2022 study in NEJM concluded that among individuals with obesity, time-restricted eating (TRE) didn’t show better results than calorie restriction. Yet, a 2025 clinical trial funded by the NIH found that participants practicing whole-day fasting lost 50% more weight than those on CR after one year—along with significant improvements in blood pressure, cholesterol, and A1C levels.

Adherence is Key for Long-Term Success

A key finding in this study was that adherence rates dropped significantly as trial lengths increased. In trials lasting less than 24 weeks, adherence was high (above 80%), but for those lasting longer than 52 weeks, adherence fell dramatically. In one study involving whole-day fasting, adherence plummeted from 74% at six weeks to just 22% at 52 weeks.

This points to the importance of finding a diet that is sustainable in the long run, tailored to the individual’s preferences and lifestyle. “I wish there was an easy solution to weight loss. In our society, there are many forces that push individuals toward weight gain,” said Dr. Sun Kim, an associate professor of Endocrinology at Stanford Medicine. She emphasized the importance of discussing lifestyle changes that can be maintained over time.

Sarwer also advocates for smaller, sustainable changes. “I’m more likely to suggest that people reduce the number of days a week that they eat ice cream or reduce the portion size they eat, rather than recommending that they stop eating ice cream altogether,” he said.

Who Should Be Cautious with Intermittent Fasting?

While intermittent fasting can offer significant health benefits, it’s not suitable for everyone. Those who should proceed with caution include:

• Individuals over the age of 65

• People with a history of disordered eating

• Those with low blood pressure

• Pregnant or nursing women

• People with diabetes, especially those who take insulin (due to potential adjustments needed to insulin dosage and timing)

Final Thoughts

Ultimately, both intermittent fasting and calorie restriction have their merits. The best approach to weight loss and improved health is the one that fits your unique lifestyle and is sustainable over time. While one method might work better for some people, the key is sticking with it and making gradual, lasting changes that support long-term health goals.

These vital components are required for basic body functions and overall health. Because your body either cannot produce them at all or not in sufficient amounts, you must get them through food.

Experts typically classify essential nutrients into two major categories:

• Macronutrients: Needed in larger amounts, these nutrients provide the energy your body needs to operate. They include protein, carbohydrates, and fats.

• Micronutrients: Needed in smaller quantities, vitamins and minerals are critical for functions like immune support, metabolism, and cellular repair.

Read on to explore each of these six nutrients and understand why your body depends on them.

1. Protein

Protein serves as one of the body’s main structural and functional components. From your muscles and skin to hair, hormones, and enzymes, every cell in the body relies on protein for repair, maintenance, and growth.

Your body turns to protein to build and support tissue, although it typically doesn’t use it for energy unless there’s no other fuel source.

Proteins are made from amino acids, some of which your body can synthesize, while others—known as essential amino acids—must come from food. The good news is that you don’t have to consume all amino acids at one time; your body can build complete proteins using various sources throughout the day.

Protein-rich foods include:

• Eggs

• Poultry (chicken, turkey)

• Red meats (beef, lamb, pork)

• Fish and seafood

• Dairy products

• Beans and lentils

• Nuts and seeds

According to the Dietary Guidelines for Americans, protein should account for 10% to 30% of your daily calorie intake, depending on your age, sex, and activity level.

2. Carbohydrates

Carbs are your body’s main source of energy. They help regulate blood sugar and fuel the brain, muscles, and other essential systems.

The Dietary Guidelines for Americans suggest that 45% to 65% of your daily calories should come from carbohydrates.

There are two major types of carbs:

• Complex carbohydrates: These digest slowly and provide steady energy. They’re packed with fiber and nutrients.

• Simple carbohydrates: These break down quickly, leading to rapid spikes in blood sugar.

Examples of carbs to include in your diet:

• Fruits

• Vegetables

• Whole grains

• Legumes and beans

Carbs to reduce or avoid:

• Refined grains

• Candy and sweets

• Pastries

• Sugar-sweetened beverages (soda, sweet tea)

• Foods with added sugars

3. Fats

Fats, or lipids, are vital for absorbing certain vitamins and providing long-lasting energy. While fat contains more calories per gram than protein or carbs, it plays a key role in overall health.

The U.S. guidelines recommend that 20% to 35% of your daily calories come from fat, though the World Health Organization suggests keeping it below 30%.

Types of fats:

• Unsaturated fats: These are considered healthy fats and are found in foods like olive oil, nuts, seeds, and fatty fish. They provide essential fatty acids your body can’t create.

• Saturated fats: Overconsumption of these can raise LDL (bad) cholesterol. They’re found in butter, red meat, cheese, and many desserts.

Aim to prioritize healthy fats while limiting saturated and trans fats to protect heart health.

4. Vitamins

Vitamins are critical for numerous functions, from supporting your immune system to aiding in growth, vision, and organ health.

• Fat-soluble vitamins (A, D, E, and K) are stored in the body’s fat and help with things like bone health and blood clotting.

• Water-soluble vitamins (like vitamin C and B-complex) aren’t stored as easily and must be replenished regularly. They assist in energy production and maintaining healthy skin, nerves, and cells.

Common sources of vitamins:

• Fresh fruits

• Leafy greens and other vegetables

• Whole grains

• Animal products such as dairy, eggs, and meats

If you suspect a deficiency, speak with a healthcare provider—they may recommend dietary supplements.

5. Minerals

Much like vitamins, minerals are key for your body to operate efficiently. They help with everything from bone strength and hydration to nerve signaling and metabolic regulation.

The National Institutes of Health (NIH) highlights the following essential minerals:

• Calcium

• Potassium

• Magnesium

• Iron

• Zinc

• Phosphorus

• Sodium

• Iodine

• Copper

• Fluoride

• Selenium

• Manganese

• Chromium

• Molybdenum

Sources of minerals include:

• Meats and seafood

• Eggs and dairy

• Fresh produce

• Legumes and whole grains

Eating a wide variety of nutrient-dense foods can help ensure your mineral needs are met naturally.

6. Water

Water is the foundation of life—it makes up about 60% of your body weight and is essential for nearly every bodily function.

According to the CDC, staying properly hydrated helps:

• Cushion your joints

• Regulate body temperature

• Flush out waste and toxins

• Protect your brain and spinal cord

Dehydration can lead to symptoms like fatigue, headaches, dizziness, and constipation.

Best hydration sources:

• Plain water

• Herbal teas or other low-sugar drinks

• Water-rich fruits and vegetables (like cucumbers, oranges, and watermelon)

To monitor hydration, check your urine color—light yellow or nearly clear indicates adequate fluid levels.

Final Takeaway

Your body needs six essential nutrients to stay strong, energized, and healthy: protein, carbohydrates, fats, vitamins, minerals, and water.

A well-rounded, balanced diet filled with whole grains, lean proteins, fruits, vegetables, and healthy fats is the best way to ensure you’re meeting your nutritional needs.

For long-term wellness, focus on variety, moderation, and hydration—your body will thank you.

Protein is an essential nutrient in your body. It forms the building blocks of your muscles, hair, eyes, organs, and many hormones and enzymes. Protein also plays a crucial role in repairing and maintaining body tissues.

However, not all protein sources are equal, and there are ways to help your body utilize protein more effectively.

Proteins are large molecules made up of smaller units called amino acids. There are 20 different amino acids, but your body can produce only 11 of them on its own. The remaining nine, known as essential amino acids, must be obtained through your diet.

Complete protein sources, such as meat, fish, eggs, and dairy, contain all nine essential amino acids. These are also referred to as whole or complete proteins.

Other protein sources, like nuts, beans, and seeds, provide only some essential amino acids. However, combining certain plant-based foods, such as rice and beans, can create a complete protein that contains all the essential amino acids your body needs.

If you’re unsure about how much protein you need daily, here’s a simple way to calculate it.

The Role of Enzymes in Protein Digestion

Protein digestion starts the moment you begin chewing. Your saliva contains enzymes like amylase and lipase, which primarily break down carbohydrates and fats, not proteins.

Once the protein reaches your stomach, it encounters hydrochloric acid and enzymes called proteases, which start breaking the protein into smaller chains of amino acids. These amino acids are connected by peptide bonds that proteases work to break down.

The partially digested protein then moves into the small intestine. Here, the pancreas releases additional enzymes along with bicarbonate, which neutralizes stomach acid to create an environment where digestive enzymes can function optimally.

Key enzymes in the small intestine include:

• Trypsin

• Chymotrypsin

• Carboxypeptidase

How Is Protein Absorbed?

Protein absorption takes place in the small intestine, which has tiny finger-like projections called microvilli. These structures increase the surface area available for absorption, maximizing how many amino acids and nutrients can be taken up.

Once absorbed, the amino acids enter your bloodstream and are transported to cells throughout the body, where they assist in repairing tissues and building muscle.

How to Improve Protein Absorption

To boost protein absorption, focus on consuming whole protein sources that contain all nine essential amino acids, such as:

• Meat

• Fish

• Eggs

• Dairy products

For vegetarians, combining plant-based foods can provide complete proteins. Here are some examples:

It was once thought that vegetarians had to eat these complementary proteins in the same meal, but now we know the body can combine proteins from various meals throughout the day to form complete proteins. For vegetarians, maintaining variety in the diet is essential.

Helpful Habits for Better Protein Digestion

Besides choosing the right protein sources, adopting certain lifestyle habits can help you get the most from the protein you eat, such as:

• Eating protein regularly throughout the day

• Chewing food thoroughly

• Managing stress levels

• Avoiding vigorous exercise immediately after meals

• Limiting alcohol intake

• Addressing any health conditions that affect digestion, like diabetes or liver disease

• Taking probiotics such as Bacillus coagulans 30, which may improve protein absorption

• Spreading protein intake evenly rather than consuming it all at once

• Maintaining a consistent exercise routine

In Summary

Protein is a vital nutrient needed by nearly every part of your body. It is broken down in your mouth, stomach, and small intestine and then absorbed into the bloodstream as individual amino acids.

To maximize the benefits of the protein you eat, focus on complete protein sources and practice good habits like thorough chewing.

Ready to increase your protein intake? Incorporate these high-protein foods into your meals and shakes!

As a registered dietitian, I understand firsthand the hurdles that many families encounter when trying to adopt healthier habits.

From tight budgets and hectic schedules to varying dietary needs and food availability, there’s no shortage of roadblocks.

Add to that differing food preferences — a parent on a special diet, toddlers protesting dinner with crossed arms, or teens grabbing fast food on the way home — and it can feel downright impossible.

The good news? With a bit of planning and a flexible mindset, it’s absolutely possible to move your whole household toward healthier eating.

Here are 16 practical strategies to make healthy eating a reality for your family:

1. Let go of perfection

Contrary to what social media might suggest, there’s no one “perfect” way to eat healthfully.

Meals don’t need to be pricey, fancy, or Insta-worthy to be good for you.

Instead of chasing perfection, aim to do your best within your current situation. Focusing on progress over perfection makes healthy eating more attainable and less stressful for everyone at home.

2. Don’t label foods as “bad”

While some foods are more nutrient-dense than others, creating forbidden food rules can backfire — especially with kids.

Being overly restrictive can create anxiety and tension around meals.

As dietitian Aubrey Redd, MS, puts it:
“No food needs to be completely off-limits. All foods can have a place in a healthy lifestyle. Try using terms like ‘always’ foods and ‘sometimes’ foods — for example, fruit is always a great snack, while birthday cake is a sometimes treat.”

3. Focus on health, not weight

Weight-focused talk isn’t just inappropriate for kids — it can lead to harmful thoughts or behaviors around food.

Rather than emphasizing calories or fat, shift the focus to how food fuels the body and how it tastes.

Also, talk openly with kids about self-acceptance and treating their bodies with respect. Modeling a healthy body image helps children build long-term confidence and self-esteem.

4. Simplify meal planning

Planning meals in advance is a great way to save time and money — but it doesn’t have to be complicated.

During busy weeks, skip the fancy Pinterest recipes and stick with tried-and-true meals your family already enjoys.

Registered dietitian Yaffi Lvova recommends keeping two or three emergency meal options ready to go in the freezer or pantry just in case plans fall through.

Take stock of what’s already in your kitchen and build meals around that — it cuts waste and saves trips to the store. Try keeping a shared list or whiteboard in the kitchen where everyone can add meal ideas.

Need inspiration? Dust off those old cookbooks in your closet and find a few gems the whole family can make together.

5. Prioritize meal prep

One of the biggest barriers to healthy eating is lack of time.

But prepping meals or snacks in advance can actually free up your schedule during the week.

Start by setting aside a dedicated prep window — even just 1–2 hours can make a big difference.

Edith Yang, RD, mom of two, uses the 1-2-3 formula: “Spend 1–2 hours prepping one easy protein, two fruits, and two to three vegetables.”

This might mean baking a batch of chicken, chopping fruit for the week, and roasting a tray of mixed veggies.

Get the whole family involved — divide responsibilities, or invite a friend over to watch the kids while you and your partner prep meals together. Use tools like air fryers or slow cookers to speed things up.

And don’t be afraid to use shortcuts like pre-chopped veggies, frozen grains, or rotisserie chicken — they’re time-savers, not cheats.

6. Eat meals together

Sitting down together for meals — with screens off — has lasting benefits.

Family dinners help reinforce healthy habits, build emotional bonds, and support kids’ social development.

Research also shows that kids who regularly eat with family consume more fruits and veggies and less fast food. Adults benefit, too — shared meals are linked to lower stress and better self-esteem.

You may not manage it every night, but prioritize family meals when possible.

Try these ideas for a more connected dinner:

• Make mealtime screen-free.

• Ask fun questions like, “If you could have any pet, what would it be?”

• Assign simple roles — setting the table, serving food, or cleaning up.

7. Add more vegetables — in smart ways

One easy way to boost nutrition is to work veggies into the meals your family already loves.

If pizza’s a regular feature, offer toppings like mushrooms, spinach, peppers, or tomatoes as healthier alternatives to pepperoni or sausage.

Dietitian Joby Neelankavil suggests finely chopping vegetables and mixing them into ground meats — it’s a great way to add fiber and nutrients while stretching the meal.

And don’t worry if fresh produce is out of budget.

Frozen vegetables are just as healthy, often more affordable, and last longer. Canned options are also great — just choose low-sodium varieties when possible.

Stock up on easy canned staples like peas, pumpkin, corn, diced tomatoes, carrots, and beets.

8. Make veggies snack-ready

Let’s face it — if snacks aren’t convenient, they won’t get eaten.

Encourage veggie snacking by slicing up options like cucumbers, bell peppers, or carrots and storing them in clear containers in the fridge.

Pair them with dips like hummus, yogurt, or salsa for a quick, satisfying bite.

Dietitian Josten Fish especially recommends this before dinner — a small veggie snack can help curb hunger and boost nutrition without spoiling the meal.

9. Cook one meal for everyone

It’s tempting to prepare separate meals for picky eaters, but long-term, it’s better to get everyone eating the same dish.

This doesn’t mean forcing kids to eat foods they dislike — instead, serve meals deconstructed or family-style.

Caroline Thomason, RD, suggests breaking down dishes like taco bowls into components so everyone can build their own plate.

If you have a baby over 6 months, simply adjust the texture of the family meal — mash or purée it to match their developmental stage. Introduce new foods gradually, and check with your pediatrician if you’re unsure.

10. Serve snacks in fun ways

Presentation matters — especially for kids.

Turn snack time into something fun by creating colorful trays or “snack boards” with a mix of textures and food groups.

You can even use muffin tins to create mini tasting menus.

Great options to include:

• Apple slices

• Orange segments

• Sliced strawberries

• Dried fruit

• Carrot or pepper sticks

• Edamame

• Cubed cheese

• Pretzels or whole-grain crackers

• Nuts or seeds (if age-appropriate)

11. Skip the “clean plate” rule

Encourage children to trust their own hunger cues.

Rather than pressuring them to finish every bite, let them decide how much to eat based on their own fullness.

Dietitian Ellyn Satter’s approach is helpful: parents decide what and when to serve; kids choose how much to eat.

12. Don’t use sweets as bargaining chips

Telling kids they need to “earn” dessert by finishing their vegetables may lead to viewing certain foods as better than others.

Instead, offer treats occasionally and without conditions — just like other foods.

Nutritious sweet options can include grilled fruit, strawberries with whipped cream, or yogurt-based dips.

That said, traditional desserts like brownies or ice cream can still have a place — moderation is key.

13. Include more plant-based proteins

Adding more plant-based protein is a great way to boost fiber, reduce food costs, and support overall health.

Great plant-based picks include:

• Beans and lentils

• Tofu

• Edamame

• Nuts and seeds

Try swapping half the meat in recipes for chickpeas or tofu. Use hummus in place of mayo, sprinkle nuts on oatmeal, or blend flaxseeds into smoothies.

14. Choose whole grains for breakfast

Breakfast is a great time to introduce more whole grains, which are rich in fiber and nutrients.

Try:

• Whole grain toast with nut butter and banana

• Quinoa porridge

• Smoothies with oats

• Brown rice and eggs

• Whole wheat pancakes or muffins (make ahead and freeze!)

Look for white whole wheat flour — it’s just as nutritious but milder in flavor, making it ideal for picky eaters.

15. Make your own flavorful drinks

Water’s essential, but sometimes your family wants something with a little flair.

Mix seltzer with 100% fruit juice to make a fun, fizzy drink that’s lower in added sugar than soda or punch.

It’s a great way to encourage hydration without exposing kids to sugary beverages, which are a leading cause of tooth decay.

16. Grow something together

Even if you don’t have a garden, you can grow fresh produce in containers, window boxes, or even indoors.

Try easy-to-grow herbs like basil, or small veggies like cherry tomatoes or lettuce.

If space is tight, check for community gardens nearby.

Growing food together helps kids connect with what they eat and can make them more willing to try new things — plus, it’s budget-friendly and fun.

Final thoughts

Eating well as a family doesn’t require perfection — just a positive mindset and small, steady steps.

By being flexible, realistic, and supportive, you can help everyone in your household build healthy habits that last.

Remember: progress is what counts. You’ve got this.

I’ve been around gyms since I was barely out of toddlerhood.

Being raised by a single mom meant I was her constant sidekick — tagging along to her job, salon visits, choir practices, and yes, even her fitness classes.

By day, she worked at a utility company. By night, she became an aerobics instructor — a role that brought her true happiness. It was more than just a side hustle; it was her way to manage stress and connect with a community that energized her.

Naturally, I spent a lot of time in the gym’s child care room. My earliest memories are filled with glitter glue crafts, teen babysitters, and watching racquetball games through glass walls. Those memories date back to the era of leg warmers and shiny leotards.

Eventually, as I got older, I started joining her classes — always the youngest participant. By my teenage years, while immersed in intense dance training, I began to understand why my mom loved it so much. Movement wasn’t just something she did — it was something I came to love, too.

From as early as I can remember, movement was simply woven into the fabric of our lives. It was never a chore or a trend — it was part of our everyday rhythm. That, in itself, was a priceless lesson.

Shifting the Focus

What stuck with me most was what my mom’s journey with fitness taught me: that the most important thing to see in the mirror is your smile.

At one point, my mom was featured in Shape Magazine for her weight loss success. But, like many people, she found that maintaining a certain appearance was difficult over time — especially when the goal was tied to image over enjoyment.

She often felt self-conscious, like she didn’t fit the mold of what an 80s aerobics instructor was “supposed” to look like. I know those insecurities weighed on her.

But that’s not what I remember.

What I recall is how people adored her energy, her upbeat playlists, and the way she welcomed every single person into her class with open arms. People didn’t show up because she looked the part — they came because she loved teaching, and they could feel that joy.

Her enthusiasm was contagious. Her kindness created a safe space for others. And that is what made her classes unforgettable.

Her passion wasn’t driven by appearance. It was fueled by connection, joy, and love for the movement itself.

Fitness That Evolves

My own relationship with fitness has taken some unexpected turns. A serious knee injury ended my dreams of becoming a professional dancer — but it opened the door to the Pilates world. What started as rehab turned into something more: first, I became a student, then an instructor, and later a master trainer.

I sometimes think it’s poetic how my path in fitness picked up right where my mom’s journey left off.

Over the years, I’ve dabbled in and taught many forms of movement. I’ve learned that the only way to make fitness stick is to enjoy it. If it doesn’t bring you joy, it won’t become part of your life. But when you find the right fit, movement becomes second nature — not another task on your to-do list.

The Power of Feel-Good Movement

As we explore the idea of “feel-good fitness” this month, we’re focusing on more than just the physical perks — though they are plentiful. We know exercise makes you feel better. But feeling good while doing it is also an essential part of what makes it sustainable.

I truly believe that the best kind of fitness is the kind that feels right for you — your body, your rhythm, your life. When movement brings you joy, you’re more likely to stick with it. You don’t have to force the habit; it develops on its own.

This month, we’re celebrating all the ways people find joy in movement — from outdoor adventures like hiking to creative outlets like dance and tai chi. Physical therapist Marcy Crouch even shares how horseback riding brings her physical and emotional balance.

And of course, we’ll also touch on traditional workouts — HIIT, cycling, yoga — which offer powerful benefits for both body and mind.

We’re also shining a light on a wider range of fitness representation. Because the truth is: fitness doesn’t have a look. It doesn’t have a “right” body type. Movement is for everyone — regardless of size, background, age, or ability.

Fitness is a state of mind, a way of life — not a number on a scale or a look in the mirror. When we embrace that mindset, we give ourselves permission to take rest days, move in whatever way works for us, and appreciate what our bodies can do.

You don’t need fancy equipment or a pricey gym membership to get moving. You just need to find what brings you joy. That’s the key to unlocking all the gifts that fitness can offer.

Here’s to movement that empowers, uplifts, and connects. May it remind you of the strength and joy that’s already within you.

Saralyn Ward
Fitness Editor

Many people feel overwhelmed by endless aisles, confusing packaging, and the pressure to make good choices. As a dietitian, I often hear about carts full of items that don’t match my clients’ nutrition goals. This guide is designed to help you plan, shop, and stock your kitchen in a way that makes eating well simpler and more affordable.

Why Planning Ahead Matters

Walking into a grocery store without a plan is like setting off on a road trip without directions. Prepping before you shop helps you stay on track, avoid impulse buys, and choose foods that support your health.

Begin by picking two or three meals you want to make for the week. If you’re just starting out with meal prep, keep it simple. Choose dishes that use similar ingredients to help cut costs and reduce waste.

From there, create your grocery list based on the meals you’ve planned. Group items by section—produce, proteins, dairy, frozen, pantry—to streamline your store visit.

Creating a Healthy, Organized Grocery List

A clear and organized grocery list helps you stay focused and make better choices in-store. Research even suggests that shopping with a list can lead to healthier purchases.

Aim to build your list around whole, nutrient-dense ingredients like fruits, vegetables, lean proteins, whole grains, and healthy fats.

Here’s a sample of what you might include:

• Fruits: apples, avocados, clementines, blueberries, grapefruit

• Vegetables (non-starchy): spinach, bell peppers, broccoli, onions, asparagus, zucchini

• Vegetables (starchy): sweet potatoes, red potatoes, butternut squash

• Grains and legumes: quinoa, brown rice, black beans, chickpeas

• Protein sources: eggs, canned salmon, chicken breast with skin, pea protein

• Frozen produce: kale, mixed berries

• Nuts and seeds: almonds, pumpkin seeds, peanut butter (natural)

• Dairy or dairy alternatives: Greek yogurt, feta, cashew or coconut milk

• Condiments and extras: pesto, olives, olive oil, salsa, salad dressings

• Beverages: sparkling water, coconut water (unsweetened)

• Other snacks: dried fruit, coffee, plantain chips, dark chocolate, shredded coconut

Note: Pantry items like grains, oils, and canned goods aren’t weekly purchases. Once stocked, focus future trips on perishables like fruits, veggies, and proteins.

Flexible and Balanced Meal Planning

Meal planning is a valuable tool for staying on track, minimizing waste, and sticking to a food budget. Here’s how to get started:

• Keep it manageable: Plan two to three meals per week. Batch-cook proteins, grains, and vegetables that can be reused in different dishes.

• Overlap ingredients: Choose meals that use similar items to stretch your groceries further. For instance, cook chicken for one meal and repurpose it in salads or wraps.

• Use recipes: Print them out or jot down ingredients so you buy exactly what you need—this avoids overbuying.

• Ease into it: If you’re used to takeout, don’t change everything at once. Gradually introduce more home-cooked meals.

• Have a backup plan: Prepped meals reduce your need for last-minute takeout and help ease decision-making after a long day.

Stocking Up on Kitchen Staples

If frequent shopping trips aren’t your thing, keeping a supply of pantry and freezer staples is crucial. These items will help you whip up healthy meals even when fresh produce runs low.

Before heading to the store, check your fridge, freezer, and pantry to avoid buying duplicates.

Pantry Essentials

• Grains: oats, whole wheat pasta, brown rice, quinoa

• Canned goods: beans, tomatoes, tuna, lentils, pumpkin puree

• Oils/vinegars: avocado oil, olive oil, apple cider vinegar

• Seasonings: cumin, paprika, garlic powder, turmeric

• Nuts/seeds: nut butters, cashews, sunflower seeds

• Shelf-stable milks: oat, coconut, or almond milk

• Baking basics: maple syrup, cocoa powder, vanilla, flour

Freezer Staples

• Proteins: turkey, chicken breasts, salmon, veggie patties

• Produce: frozen spinach, peas, mango, kale, blueberries

• Grains and bread: whole grain bread, cooked brown rice

• Extras: nut-based flours, frozen herbs, frozen nuts

A stocked kitchen reduces stress and limits grocery trips. Just remember to check inventory before restocking.

Reducing Food Waste

Minimizing waste isn’t just eco-friendly—it saves money and simplifies meal prep.

Simple Ways to Cut Food Waste

• Use perishable items early in the week (like leafy greens or berries).

• Store produce properly—wrap greens in paper towels, keep herbs in water, use airtight containers.

• Label and freeze meals or ingredients before they spoil.

• Create a “use me first” bin in your fridge for aging foods.

• Repurpose leftovers—roasted vegetables work great in wraps, grain bowls, or omelets.

Being more conscious about storage, expiry dates, and meal planning can keep food (and money) out of the trash.

Shopping With Your Budget in Mind

Eating well doesn’t have to cost a fortune. These tips can help stretch your grocery dollars:

• Buy bulk items: Grains, beans, and spices are cheaper in larger quantities.

• Choose store brands: Often the same quality as name brands at a better price.

• Shop seasonal produce: It’s often less expensive and fresher.

• Cook more meals at home: Even a few homemade dinners a week make a difference.

• Use store rewards or coupons: Take advantage of discounts and loyalty programs.

• Cut back on convenience items: Pre-sliced fruits or bottled drinks cost more.

• Try plant-based proteins: Tofu, beans, and lentils are affordable and filling.

Tips for Navigating the Grocery Store

Stores are designed to increase spending, not necessarily promote healthy choices. Here’s how to shop with purpose:

• Start with the store’s outer aisles—this is where you’ll find whole foods like produce, meat, and dairy.

• Venture into center aisles only for pantry items. Don’t avoid them, just stick to your list.

• Focus on whole foods and limit impulse buys.

• Read labels—ignore buzzwords like “organic” or “gluten-free” unless they matter for your health.

• Avoid shopping when hungry—it leads to unplanned purchases.

Smart Label Reading

Not all packaged items are unhealthy, but food labels can be misleading. Use these tips when reviewing packaging:

• Check the ingredient list: Choose items with real, whole ingredients.

• Watch for sugars and refined ingredients: If sugar or white flour is listed first, consider skipping it.

• Limit added sugars: Look for less than 6g per serving in cereals, bars, and snacks.

• Pay attention to serving sizes: Ensure it matches how much you’d actually eat.

• Simplify: If a label feels overly complicated, it may not be the best option.

Sample Healthy Grocery Cart

Every shopper has different needs, but here’s an example of a versatile, nutrient-rich shopping cart:

• Vegetables (non-starchy): spinach, leeks, broccoli, garlic, onions, bell peppers, mushrooms, cauliflower

• Fruits: lemons, apples, bananas, oranges, pineapple, blueberries, avocados

• Protein sources: chicken, tofu, turkey, fish, eggs

• Starchy veggies: potatoes, sweet potatoes, squash

• Whole grains & legumes: farro, oats, lentils, quinoa, brown rice, black beans

• Nuts & seeds: macadamia nuts, almonds, pumpkin seeds, peanut butter

• Canned goods: beans, salmon, tomatoes, sardines, pumpkin puree

• Pantry items: olive oil, balsamic vinegar, dried herbs, salad dressing, honey

• Dairy & alternatives: Greek yogurt, goat cheese, cheddar, coconut yogurt, cashew milk

• Snacks: trail mix, dark chocolate, hummus, dried fruit

• Frozen foods: kale, raspberries, shrimp, whole grain bread

• Beverages: coffee, seltzer, herbal tea

Remember, healthy eating includes room for occasional treats. The goal is balance—not perfection.

Final Thoughts

Healthy grocery shopping doesn’t need to feel stressful. By making a plan, checking what you already have, and stocking up on essentials, your trips to the store can become smoother and more intentional.

Try this today: Pick two meals you’d like to cook next week. Jot down or print the ingredient lists and bring them to the store. See how it affects your shopping choices—and how much easier it feels to eat well.

You’ve got this—happy shopping!

But here’s the good news: With a little planning and a few practical tips, you can eat well even on your busiest days. Here’s your complete guide to making healthy choices wherever life takes you.

What Does “Healthy Eating” Even Mean?

Healthy eating doesn’t have to be complicated. It just means getting a good balance of nutrients from different food groups:

• Dairy (or dairy alternatives): milk, cheese, yogurt, fortified soy milk

• Protein: eggs, poultry, fish, tofu, beans, lentils, nuts, seeds

• Grains: ideally whole grains like brown rice, oats, and whole wheat

• Fruits: fresh, frozen, canned (in juice), or dried

• Vegetables: all colors and types, fresh or cooked

Tip: MyPlate (from the USDA) suggests making half your plate fruits and vegetables, a quarter grains, and a quarter protein, with a side of dairy.

Build a Balanced Plate in 3 Easy Steps

1. Half the plate → non-starchy vegetables (spinach, carrots, broccoli)

2. One-quarter → protein (chicken, beans, tofu, fish)

3. One-quarter → grains (brown rice, quinoa, whole wheat pasta)

Add fruit on the side and a glass of milk (or a dairy-free alternative), and you’re all set.

Real-Life Healthy Eating Scenarios

Let’s walk through some common situations and how to stay on track.

1. Rushing Out the Door

Skipping breakfast = bad mood, low energy, and overeating later.

Quick Fixes:

• Overnight oats or chia pudding – prep the night before and grab it in the morning.

• Smoothie bags – pre-measured fruit/veggie portions you can blend and go.

• Protein bars – look for options low in sugar, high in fiber and protein.

2. Dining Out

Yes, you can enjoy a restaurant meal and still eat well.

Smart Strategies:

• Look ahead – check the menu online and choose a balanced dish beforehand.

• Portion control – ask for a to-go box and pack half your meal before you even start eating.

• Say yes to dessert – if you want it, have it! Or share it for a lighter option.

3. Social Events

Potlucks and parties often bring tempting dishes. Enjoy them!

Stay Mindful:

• Don’t starve beforehand – skipping meals makes it harder to make healthy choices.

• Bring a dish – something you love and feel good about eating.

• Taste, don’t overdo – small portions let you enjoy everything without overloading.

• Focus on people – great company is always the best part of any gathering.

4. Traveling

Airports, road trips, long train rides — travel can derail good habits. But it doesn’t have to.

Snack Ideas to Pack:

• Dried fruits – easy to carry and packed with nutrients.

• Nuts and seeds – healthy fats and protein that keep you full.

• Trail mix – make your own to avoid excess salt and sugar.

• Protein bars – perfect for when healthy options are scarce.

Healthy Snack Pairing Ideas

Snacks that combine protein or fat + fiber or whole grains help keep you satisfied longer. Try these:

• Granola with yogurt and berries

• Hard-boiled eggs with whole grain crackers

• Apple slices with peanut butter

• Avocado toast on whole grain bread

Why Skipping Meals Isn’t the Answer

Skipping meals often leads to:

• Overeating later

• Blood sugar dips

• Cravings for unhealthy snacks

A little planning goes a long way. Keep snacks or simple meals on hand so you’re not left hungry and making rushed food decisions.

Final Takeaway

Healthy eating on the go is totally doable. Just remember:

• Build meals with multiple food groups

• Plan ahead when possible

• Choose balance, not perfection

• Focus on how food makes you feel, not just the number on a scale

You don’t have to eat perfectly to eat well. It’s all about smart choices, flexibility, and making food work for your lifestyle.

Let’s explore seven such foods that can work wonders for your smile:

• Strawberries: These juicy fruits contain malic acid, which helps remove surface stains and brighten your smile.
• Pineapple: The enzyme bromelain found in pineapple acts as a natural stain remover, effectively whitening your teeth.
• Apples: The crunchy texture of apples stimulates saliva production, helping to wash away stains and maintain dental hygiene.
• Carrots: Chewing on carrots increases saliva production, which helps neutralize acid and prevent tooth discoloration.
• Celery: The fibrous texture of celery acts as a natural toothbrush, scrubbing away surface stains and promoting oral health.
• Oranges: The high vitamin C content in oranges helps prevent plaque buildup, keeping your teeth white and healthy.
• Dairy Products: Calcium-rich dairy products like cheese and yogurt strengthen tooth enamel, making them less susceptible to stains.
• Almonds: The abrasive texture of almonds helps remove surface stains, leaving your teeth looking brighter and whiter.
• Broccoli: The iron found in broccoli forms a protective barrier on teeth, preventing stains caused by acidic foods and drinks.

By incorporating these foods into your diet, you can naturally enhance the whiteness of your teeth while enjoying their many health benefits. Say goodbye to expensive treatments and hello to a naturally radiant smile!

Strawberries

Strawberries are not only delicious but also have amazing benefits for your teeth. These juicy fruits are packed with malic acid, a natural compound that can help remove surface stains and brighten your smile. Malic acid works by breaking down the pigments that cause discoloration on your teeth, revealing a whiter and brighter appearance.

Adding strawberries to your diet can be a great way to naturally whiten your teeth. You can enjoy them as a tasty snack or incorporate them into your meals and desserts. For an extra whitening boost, you can even create a homemade strawberry paste by mashing up some strawberries and applying it to your teeth for a few minutes before rinsing.

Pineapple

Pineapple is not only a delicious tropical fruit, but it also has incredible benefits for your teeth. The enzyme bromelain found in pineapple acts as a natural stain remover, effectively whitening your teeth. This powerful enzyme helps break down the proteins that cause stains on your teeth, leaving them looking brighter and more radiant.

One of the great things about using pineapple as a teeth whitening remedy is that it is completely natural. Unlike harsh chemical whitening treatments, pineapple provides a gentle and safe way to brighten your smile. Simply enjoy some fresh pineapple or drink pineapple juice regularly to take advantage of its teeth whitening properties.

Apples

The crunchy texture of apples makes them not only a delicious snack but also a natural way to maintain dental hygiene and keep your teeth white. When you bite into an apple, the act of chewing stimulates saliva production in your mouth. Saliva plays a crucial role in washing away food particles and neutralizing the acids that can cause tooth discoloration.

The natural fibers in apples act as a gentle scrubbing agent, helping to remove surface stains from your teeth. By regularly enjoying apples as part of your diet, you can promote saliva production, prevent the buildup of plaque, and contribute to a brighter smile.

Carrots

Carrots are not only a tasty and nutritious snack, but they also offer numerous benefits for your dental health. When you bite into a carrot, the crunchy texture stimulates saliva production in your mouth. Saliva plays a crucial role in maintaining oral hygiene by washing away food particles and neutralizing harmful acids that can lead to tooth discoloration. By increasing saliva production, chewing on carrots helps to keep your teeth clean and prevent acid buildup. Additionally, the natural fibers in carrots act as a gentle scrub, removing surface stains and promoting a brighter smile.

Celery

The fibrous texture of celery acts as a natural toothbrush, scrubbing away surface stains and promoting oral health.

Celery is not only a crunchy and refreshing snack, but it also offers numerous benefits for your teeth. Its fibrous texture acts like a natural toothbrush, gently scrubbing away surface stains and plaque buildup. As you chew on celery, the fibers help to dislodge particles and debris that may be stuck between your teeth, promoting better oral hygiene.

Celery stimulates saliva production, which plays a crucial role in maintaining a healthy mouth. Saliva helps to neutralize acids and wash away bacteria, reducing the risk of tooth decay and gum disease. By incorporating celery into your diet, you can enjoy a natural and effective way to keep your teeth clean and white.

Oranges

Oranges are not only delicious and refreshing, but they also offer numerous benefits for your dental health. Thanks to their high vitamin C content, oranges play a crucial role in preventing plaque buildup and maintaining the whiteness and health of your teeth.

Vitamin C is known for its powerful antioxidant properties, which help protect your gums from damage caused by harmful bacteria. By reducing inflammation and promoting gum health, oranges contribute to a brighter smile.

The natural acidity found in oranges helps to break down plaque and prevent it from accumulating on your teeth. This acidic environment created by oranges inhibits the growth of bacteria, reducing the risk of tooth decay and gum disease.

Incorporating oranges into your diet not only provides you with a burst of refreshing flavor but also helps you maintain a bright and healthy smile. So, the next time you reach for a snack, consider grabbing an orange to naturally whiten your teeth and improve your overall dental health.

Dairy Products

Dairy products, such as cheese and yogurt, are not only delicious but also beneficial for maintaining a bright and white smile. These calcium-rich foods play a crucial role in strengthening tooth enamel, making them less susceptible to stains.

When you consume dairy products, the calcium present in them helps to remineralize and fortify your teeth, creating a protective barrier against discoloration. This barrier prevents stains from penetrating the enamel and keeps your teeth looking vibrant and healthy.

So, next time you’re looking for a snack, reach for a slice of cheese or a cup of yogurt. Not only will you satisfy your taste buds, but you’ll also be taking a step towards naturally whitening your teeth and maintaining a beautiful smile.

Almonds

The abrasive texture of almonds helps remove surface stains, leaving your teeth looking brighter and whiter.

Almonds are not only a delicious and nutritious snack, but they also have surprising benefits for your dental health. The abrasive texture of almonds acts as a natural exfoliant for your teeth, helping to remove surface stains that can dull your smile. By gently scrubbing your teeth, almonds can effectively brighten your enamel and give you a whiter smile.

Additionally, almonds are packed with essential minerals like calcium and magnesium, which contribute to strong and healthy teeth. These minerals help to strengthen your tooth enamel, making it less susceptible to stains and discoloration. So not only do almonds help remove existing stains, but they also provide long-term protection against future discoloration.

Next time you’re looking for a healthy snack, reach for a handful of almonds. Not only will you satisfy your hunger, but you’ll also be giving your teeth a natural whitening treatment.

Broccoli

Broccoli, a cruciferous vegetable, offers numerous health benefits, including its ability to form a protective barrier on teeth. The iron present in broccoli acts as a shield, preventing stains caused by acidic foods and drinks. This natural defense mechanism helps maintain the whiteness of your teeth and protects them from discoloration.

Broccoli is packed with essential nutrients like vitamin C and calcium, which contribute to overall dental health. Vitamin C helps fight against plaque buildup, keeping your teeth white and healthy, while calcium strengthens tooth enamel, making them less susceptible to stains.

So, next time you’re planning your meals, don’t forget to include broccoli in your diet to enjoy its teeth-whitening benefits and promote optimal oral health.