Healthy Diet

Myth: In order to be fit you have to eat a specific way. Fact: There is no such thing as “the right way to eat”. Your body responds to the foods you eat in different ways and the best way to address your health is to learn what foods are healthy for you.

You probably already know that good eating habits is the key to good health, and that eating whole foods, fruits, vegetables and drinking plenty of water helps you to maintain a healthy diet. You can simply choose the healthy foods that you know work best for you and make them a staple in your diet. In the end, eating healthy should be fun and something that can be maintained throughout your life.

- Bacon is a much-loved, comforting breakfast item—during the global pandemic, sales have surged in the US and the UK . But while bacon may be delicious, experts recommend people eat little or no processed meats because of their cancer risk. But while the cancer risk from processed foods is certainly something to think about, that doesn't mean bacon should be totally off the menu. In fact, you might be able to lower some of the cancer risk from eating bacon depending on how you cook it. Nitrites are perhaps the best-known cancer risk in bacon . Nitrites are used as a preservative, and are ... [Read More]

- It's a key to sustainable weight loss. Once you decide you want to lose weight, it can be tricky to know what to do next. (Should you try keto or the DASH diet , for instance?) But no matter what kind of eating plan you follow, there’s one rule of weight loss that’s clutch: You have to create a calorie deficit , or when you expend more calories than you take in. Without it, you’re unlikely to lose weight. It sounds super simple, right? Well, there’s some detective work involved at first to figure out how many calories your body needs, followed by a little math to calculate what you ... [Read More]

- Have you tried coconut oil? Chances are you’ve received that suggestion before—be it as a remedy for chapped lips and split ends, a must-try addition to your weight loss plan or even as an all-natural, plant-based lube . Yes, this miracle oil has been all the rage for a few years now and for good reason: This healthy saturated fat is loaded with medium-chain triglycerides that are thought to benefit the skin and potentially boost heart and metabolic health. That said, when it comes to reaping the rewards of coconut oil, it helps to know which kind to buy and how to use it. Well, friends, ... [Read More]


- Making mornings flow a little smoother can start with just knowing you've got a super tasty breakfast ready to go, no assembly required. For that purpose, chia pudding is a great option: it's super easy to make and it's basically a blank canvas for your favorite flavors. All you really need to know to get started is the ratio of seeds to liquid: usually something like 1 cup liquid to 3 tablespoons of seeds. Once you mix it together, it's just a bit of a waiting game. That's why we love making it the night before, so our breakfast is ready in the fridge when we wake up. The wonder of chia ... [Read More]

- Welcome to Week 3 of ReNew Year! We’re more than halfway through the month and by now, you know what plant-based foods can work in place of meat and have some easy ideas on how to prepare them. Now, it’s time to level-up those groundwork skills to use these plant-based ingredients to make your dishes sing. This week will focus on using plants in unexpected ways, like using nuts to add texture and cooking with wilted greens (trust me, it will taste great). And don’t get freaked: None of the tips require a ton of time or effort to try out. Ready? Day 15: Prep soup for the week Soup is one ... [Read More]

- An ever-growing number of people are ready to include superfoods in their diet. In fact, these have become a foodie’s delight. Many studies show that these foods are a powerhouse of vitamins, minerals, disease-fighting compounds, enzymes, and antioxidants. Hence, they boast medicinal properties, which will be beneficial for your well-being in the long-term. If you want to stay healthy and strong, don’t neglect them. Kick start your 2021 on a healthy note by including some superfoods in your diet plan. Mother nature has bestowed us with oodles of food items that fall in the category of ... [Read More]

- Talking with clients about food over the past few decades has taught me many things. One thing that I have repeatedly heard is that many people eat the same foods every day for breakfast and/or lunch. My husband is one of them, with his daily peanut butter and jelly on whole wheat. I’m going to say it is my influence that encourages him to add an apple and yogurt. As a registered dietitian, I have no problem with this. I know what nutrients are missing and make sure they are in our dinner. My husband’s friend Barry (not his real name) is also a member of the Ground Hog Day lunch club but ... [Read More]

- This extremely low-carb eating plan may be effective as a quick weight-loss fix, but longer use can increase the risk for serious health concerns. The keto diet is a highly restrictive eating plan that is touted as a way to lose weight and that is verified by some research. But that research only covers those on the plan for a short period of time. Research on long-term effects is limited, and this type of diet should always be kept short. Nutrition and health experts warn that any unbalanced diet can have hidden long-term dangers. The keto diet requires at least 70% of daily calories to come ... [Read More]

- Add seeds to salads, smoothies, oats and even ground meats for a dose of fiber, protein and vitamins. If you’re looking for ways to break up quarantine cooking and snacking boredom, seeds are an often overlooked pantry item. Packed with fiber, protein and some serious crunch, they can be a great addition to your meals and snacks. While your experience with seeds may be limited to roasting the ones you pull out of your pumpkin post-Halloween, there are a lot of easy ways to incorporate these small but mighty foods into a healthy diet. Seeds are a fun and tasty topping containing all of the ... [Read More]


- These low and medium glycemic options can be enjoyed with breakfast or as a snack. There’s nothing (naturally) sweeter than biting into a juicy peach or sprinkling strawberries on your morning oatmeal. But for people with diabetes, there can be some confusion over how much of that fruity sweetness they can enjoy while keeping their blood sugar in check. "Many of my clients with diabetes are worried because they’re not sure where fruit fits into the equation," says dietitian Farah Z. Khan, RD, who is also a health and wellness coach. But the natural fructose and glucose found is very ... [Read More]

- The green Mediterranean diet may be even healthier for your heart. What is the green Mediterranean diet? "The green Mediterranean diet is a fairly new tweak to the current Mediterranean diet," says Maggie Michalczyk, a registered dietitian based in Chicago who represents California walnuts. "It involves opting for even more fiber from plant-based foods and less red meat. It focuses on eating more plant-based sources of protein." Registered dietitians, nutritionists and many consumers are well aware of the benefits of the Mediterranean diet . This month, for the fourth consecutive year, U.S. ... [Read More]

- You may have seen "net carbs" on food labels, but what are net carbs—and should you pay attention to them? Here's everything you need to know, including how to calculate net carbs and what they mean. Eating carbs can be good for you Yes, eating carbs are good for you . Complex carbohydrates provide fiber and key nutrients that are important for a well-rounded diet. They are the body’s main source of energy, and include some of the healthiest foods you can eat. But there are many people who swear by eating a low-carb diet or those who practice carb-cycling where you change your intake from ... [Read More]