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3 days ago
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The Best and Worst Foods for Your Thyroid, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RDA diet rich in whole foods can help supply the nutrients required to keep your thyroid healthy. Some of the best foods for your thyroid include Brazil nuts, seaweed and eggs. People with thyroid diseases should limit foods like soy, caffeine and raw cruciferous thyroid is a small butterfly-shaped gland that lies against your windpipe, just below your voice box. This gland produces hormones that affect nearly every organ in your body, from your heartbeat and body temperature to digestion, metabolism, mood, respiration and more. When your thyroid is working properly, it releases a steady stream of thyroid hormones into your bloodstream, primarily triiodothyronine (T3) and thyroxine (T4). When more is needed—like during pregnancy or when you're feeling cold—it usually has no problem pumping out more. But sometimes, your thyroid can begin to make either too much or too little of these hormones. This can be due to several different types of thyroid diseases. In fact, 20 million people in the United States have some type of thyroid disease, and women are up to eight times more likely to have it than men. Common thyroid diseases include (but aren't limited to): Hypothyroidism: Occurs when your thyroid is underactive and produces too little of the hormones needed to function well. Symptoms include intense fatigue, weight gain, brain fog and depression. Hashimoto's disease, an autoimmune disorder, is the most common cause of hypothyroidism. Hyperthyroidism: If your thyroid gland churns out too much hormone, you have an overactive thyroid. Symptoms include weight loss, anxiety, weakness and sleep disturbance. Since your thyroid affects your body's function, it's important to eat nutritious foods that support thyroid health. We reached out to several registered dietitian nutritionists to learn what foods can improve your thyroid health—and which are best to avoid. These large, dense tree nuts come from the Amazon rainforest and are packed with nutrition. Selenium is an essential mineral with antioxidant properties that's vital for thyroid health. 'I often recommend eating a single Brazil nut each day, which provides more than the daily recommended amount of selenium,' says Josten Fish, RD. However, it's important to enjoy Brazil nuts in moderation—consuming at most 3 Brazil nuts per day. Since they're such a potent source of selenium, consuming too many can lead to nutrient toxicity. Seaweed—starring in sushi rolls or purchased in snack sheets called nori—is chock-full of iodine, another essential nutrient that allows the thyroid to do its job. That said, there are certain precautions folks who have thyroid disease may need to take. 'While iodine is crucial for thyroid function, too much iodine can harm the thyroid gland, especially in individuals with Hashimoto's,' says Danielle Smith, RDN. Iodine supplements, as well as eating iodine-rich foods, can pose a health risk for this population, so if you have Hashimoto's, talk to a healthcare provider before incorporating them into your diet. Eggs are a complete protein and a great source of vitamin B12 and choline. When it comes to thyroid health, they're the complete package, containing selenium, iodine and tyrosine, an essential amino acid that is a building block of thyroid hormones, says Smith. While eggs are a source of dietary cholesterol, keep in mind that this is a needed nutrient that your body uses to make hormones, and the warnings about dietary cholesterol consumption have been removed from the 2020-2025 Dietary Guidelines for Americans. Not only is beef a natural source of protein, heme iron and vitamin B12, it's also a source of zinc. An essential mineral, zinc helps fight off infection, makes DNA and plays an important role in thyroid health, too. Enjoy beef in moderation to support your thyroid with the nutrients it needs to function at its best. Leafy greens are rich in two categories of nutrients that assist thyroid function: antioxidants and B vitamins. There are eight different B vitamins, and leafy greens (like spinach) contain nearly all of them. 'Antioxidants help protect the thyroid from oxidative stress, and B vitamins play a role in energy metabolism and thyroid function,' says Smith. Soy foods like tofu, edamame and soymilk have many health benefits. However, some data suggests soy foods may interfere with common medications used to treat hypothyroidism. However, when researchers reviewed studies focusing on this topic, they found that while some case reports suggested that soy might interfere with the absorption of certain thyroid health-supporting medication, the most reliable study (a randomized cross-over trial) found no significant differences when soy and this medication were taken together. Overall, if soy does interfere with this medication's absorption, its impact seems to be minimal. However, it's always a good idea to talk to a healthcare professional, dietitian or pharmacist if you have any questions about the timing of your thyroid medication and the food you eat. Coffee and other caffeinated beverages, like energy drinks, tea and soda, might need to be limited or avoided if you're taking medication for a thyroid condition. 'High levels of caffeine can exacerbate some symptoms of hyperthyroidism and cause anxiety and rapid heart rate,' says Fish. Research suggests that drinking a moderate amount of caffeine, like what you'd get from 1 to 3 cups of coffee a day, might increase levels of TSH, a hormone that helps regulate your thyroid. This means moderate caffeine consumption could have some effect on how the thyroid works, though it's not completely clear how or why this happens. Veggies in this family—broccoli, cauliflower, Brussels sprouts, kale, bok choy and cabbage—have a long list of health benefits. If you're taking thyroid medication for Hashimoto's, you may want to be careful about how they're prepared. 'Raw cruciferous vegetables contain goitrogens that can affect thyroid function and should be limited,' says Fish. 'Cooking these vegetables helps to reduce the goitrogenic activity and makes them a better option for those with hypothyroidism,' she explains. However, more recent data suggests that these foods may be a-ok for this population, so always consult with a healthcare provider. Some studies suggest that eating these vegetables as part of a daily diet is safe and doesn't harm thyroid function, especially if you're getting enough iodine in your diet. There's an emerging connection between diabetes and thyroid disorders. That's why it's important to avoid foods that are more likely to cause blood sugar swings, such as those that are ultra-processed and/or contain a lot of added sugar. 'Maintaining steady blood sugar levels is important for managing energy levels and overall health,' says Smith. While the Food and Drug Administration has banned trans fats, these partially hydrogenated oils can still be found in trace amounts in foods like microwave popcorn, refrigerated doughs, fried foods, margarine and commercially baked snacks. (Your intake can add up if these foods are often included in your diet.) 'Trans fats affect the way the brain and thyroid communicate. That is why many people may suffer from brain fog and other cognitive issues,' says Rosa Becerra-Soberon, RDN. More studies need to be done, but some data suggest that there's a connection between the inflammation linked to trans fat intake and thyroid health concerns. The health of your thyroid has ripple effects throughout your whole body. Eating a diet rich in whole foods can help supply you with the nutrients required to keep your thyroid healthy. For personalized recommendations about what to eat or avoid to support your thyroid, speak with a healthcare provider or registered dietitian. Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
30 Day High-Protein, High-Fiber Meal Plan for Healthy Aging, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDThis 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories. Each day provides at least 85 grams of protein and 30 grams of fiber—two nutrients that promote satiety and support healthy aging. This plan prioritizes nutrient-rich foods, like chia seeds, berries, dark leafy greens and healthy fats to help you feel your best as you journey to healthy aging involves a little bit of luck and some strategic nutrition and lifestyle habits to help you feel your best as the years go on. In this 30-day high-protein, high-fiber meal plan for healthy aging, we map out a month of meals and snacks tailored to help support you on this journey. Each day includes at least 85 grams of protein, which can help promote a healthy immune system, preserve muscle mass and prevent or delay age-related muscle loss. You'll also find at least 30 grams of fiber per day. Found in foods like legumes, whole-grains, fruits and vegetables, adequate fiber intake in older adults is linked to reduced insulin resistance, improved metabolic health and a lower incidence of 'inflammaging,' or the phenomenon of increased chronic inflammation often present in older adults. With three different calorie levels to choose from and meal-prep tips throughout, this healthy aging meal plan can work for most people. Follow along - your future-self will thank you. Meal-Prep Tips: Make High-Protein Mango & Tahini Overnight Oats to have for breakfast on days 2 through 5. Prepare Buffalo Chicken Bowl to have for lunch on days 2 through 5. Make Key Lime Pie Energy Balls to have as a snack throughout the week. 1 serving Creamy Blueberry-Peach Chia Seed Smoothie 1 serving Key Lime Pie Energy Balls 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving Salmon & Avocado Salad ½ cup low-fat plain strained (Greek-style) yogurt ½ cup pineapple Daily Totals: 1,799 calories, 79g fat, 96g protein, 177g carbohydrate, 36g fiber, 1,427mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 medium apple to lunch and a 1-oz. slice whole-wheat baguette to dinner. 1 serving High-Protein Mango & Tahini Overnight Oats 1 serving Key Lime Pie Energy Balls 1 serving Buffalo Chicken Bowl 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving Spicy Chicken & Cabbage Stir Fry ½ cup raspberries Daily Totals: 1,816 calories, 72g fat, 105g protein, 184g carbohydrate, 31g fiber, 1,599mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving High-Protein Mango & Tahini Overnight Oats 1 serving Key Lime Pie Energy Balls 1 serving Buffalo Chicken Bowl ⅓ cup low-fat plain strained (Greek-style) yogurt 1 serving No-Added-Sugar Chia Seed Jam 1 serving Crispy Sheet-Pan Black Bean Tacos Daily Totals: 1,801 calories, 77g fat, 85g protein, 203g carbohydrate, 37g fiber, 1,462mg sodium. Make it 1,500 calories: Omit A.M. and P.M. snack. Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner. 1 serving High-Protein Mango & Tahini Overnight Oats 1 serving Key Lime Pie Energy Balls 1 serving Buffalo Chicken Bowl ½ cup low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Lemon Shrimp & Orzo Salad Daily Totals: 1,779 calories, 75g fat, 96g protein, 190g carbohydrate, 30g fiber, 1,336mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. Make it 2,000 calories: Increase to ⅔ cup yogurt at the P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving High-Protein Mango & Tahini Overnight Oats 1 serving Key Lime Pie Energy Balls 1 serving Buffalo Chicken Bowl ½ cup low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Classic Sesame Noodles with Chicken Daily Totals: 1,775 calories, 76g fat, 91g protein, 193g carbohydrate, 30g fiber, 1,252mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. Make it 2,000 calories: Increase to ⅔ cup yogurt at the P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving High-Protein Cottage Cheese Bowl 1 serving Key Lime Pie Energy Balls 1 serving No-Cook Black Bean Taco Bowls 1 cup low-fat plain strained (Greek-style) yogurt ½ cup blackberries 2 Tbsp. sliced almonds 1 serving Brothy Lemon-Garlic Beans Daily Totals: 1,813 calories, 81g fat, 89g protein, 192g carbohydrate, 36g fiber, 1,794mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Egg, Tomato & Feta Breakfast Pita 1 serving Key Lime Pie Energy Balls 1 serving No-Cook Black Bean Taco Bowls 1 serving Cottage Cheese-Berry Bowl 1 serving Chicken Chorba Daily Totals: 1,793 calories, 74g fat, 85g protein, 208g carbohydrate, 30g fiber, 1,665mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. Meal-Prep Tips: Make Easy Loaded Baked Omelet Muffins to have for breakfast on days 9 through 14. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 9 through 12. Make a double batch of Lemon-Raspberry Frozen Yogurt Bites to have as a snack throughout the week. 1 serving High-Protein Cottage Cheese Bowl 1 serving No-Sugar-Added Cherry Crumble 1 serving Chopped Power Salad with Chicken 1 large pear 1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables ⅓ cup raspberries Daily Totals: 1,818 calories, 88g fat, 117g protein, 147g carbohydrate, 30g fiber, 2,040mg sodium. Make it 1,500 calories: Omit A.M. snack and evening snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 serving Lemon-Raspberry Frozen Yogurt Bites 1 serving Sheet-Pan Chicken Fajita Bowls 1 serving Jason Mraz's Guacamole Daily Totals: 1,804 calories, 75g fat, 131g protein, 159g carbohydrate, 36g fiber, 2,017mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 serving Cottage Cheese-Berry Bowl 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 serving Lemon-Raspberry Frozen Yogurt Bites 1 serving Creamy Pesto Beans Daily Totals: 1,808 calories, 77g fat, 114g protein, 165g carbohydrate, 31g fiber, 1,937mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack. Make it 2,000 calories: 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 serving Tzatziki Cucumber Slices 1 serving Spicy Shrimp, Vegetable & Couscous Bowls 1 cup blackberries Daily Totals: 1,780 calories, 75g fat, 110g protein, 177g carbohydrate, 30g fiber, 1,546mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 medium pear ½ cup low-fat plain kefir 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 serving Lemon-Raspberry Frozen Yogurt Bites 1 serving Chicken & Broccoli Curry with Turmeric Brown Rice Daily Totals: 1,796 calories, 61g fat, 109g protein, 207g carbohydrate, 31g fiber, 2,128mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 serving White Bean-Stuffed Mini Bell Peppers 1 serving Cucumber-Salmon Salad Sandwich 1 clementine ¼ cup dry-roasted unsalted almonds ½ cup raspberries 1 serving Roasted Veggies with Halloumi & Chickpeas Daily Totals: 1,809 calories, 97g fat, 104g protein, 141g carbohydrate, 31g fiber, 1,986mg sodium. Make it 1,500 calories: Omit Watermelon-Peach Smoothie at breakfast and omit A.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Easy Loaded Baked Omelet Muffins 1 serving Watermelon-Peach Smoothie 1 medium apple 1 serving Cucumber-Salmon Salad Sandwich 1 clementine 1 serving Lemon-Raspberry Frozen Yogurt Bites 1 serving Spaghetti & Chicken Meatballs with No-Cook Tomato Sauce Daily Totals: 1,779 calories, 69g fat, 109g protein, 188g carbohydrate, 31g fiber, 2,217mg sodium. Make it 1,500 calories: Omit Watermelon-Peach Smoothie at breakfast and omit A.M. snack. Meal-Prep Tips: Make Strawberry Chia Pudding to have for breakfast on days 16 through 19. Prepare Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on days 16 through 19. Make Fig Newton–Inspired Energy Balls to have as a snack throughout the week. 1 serving No-Added-Sugar Mango Lassi Smoothie 1 serving Fig Newton–Inspired Energy Balls 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette 1 cup low-fat plain strained (Greek-style) yogurt ½ cup blackberries 1 Tbsp. sliced almonds 1 serving Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad Daily Totals: 1,812 calories, 81g fat, 103g protein, 184g carbohydrate, 30g fiber, 1,340mg sodium. Make it 1,500 calories: Change A.M. snack to 1 large pear and omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Strawberry Chia Pudding 1 serving Fig Newton–Inspired Energy Balls 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta 1 cup low-fat plain kefir Daily Totals: 1,811 calories, 77g fat, 94g protein, 192g carbohydrate, 46g fiber, 1,767mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving Strawberry Chia Pudding 1 serving Fig Newton–Inspired Energy Balls 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving Fajita-Stuffed Portobello Mushrooms ¼ cup dry-roasted unsalted shelled pistachios Daily Totals: 1,820 calories, 95g fat, 91g protein, 161g carbohydrate, 51g fiber, 1,268mg sodium. Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange. Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner and change evening snack to 1 medium apple. 1 serving Strawberry Chia Pudding 1 serving Fig Newton–Inspired Energy Balls 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 clementine 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Za'atar-Roasted Chicken Tenders & Vegetables with Couscous Daily Totals: 1,791 calories, 82g fat, 90g protein, 193g carbohydrate, 50g fiber, 1,240mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Strawberry Chia Pudding ¾ cup low-fat plain kefir 1 serving Fig Newton–Inspired Energy Balls 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving High-Protein Enchilada Skillet Meal-Prep Tip: Reserve two servings High-Protein Enchilada Skillet to have for lunch on days 20 & 21. Daily Totals: 1,804 calories, 92g fat, 85g protein, 179g carbohydrate, 44g fiber, 1,397mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving No-Added-Sugar Mango Lassi Smoothie 1 serving Fig Newton–Inspired Energy Balls 1 serving High-Protein Enchilada Skillet ¾ cup low-fat plain strained (Greek-style) yogurt ⅔ cup raspberries 1 serving Meatballs with Lemon-Garlic Orzo Daily Totals: 1,809 calories, 88g fat, 93g protein, 177g carbohydrate, 31g fiber, 1,758mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple. Make it 2,000 calories: Increase to 1 cup yogurt and add ¼ cup sliced almonds at the P.M. snack. 1 serving Egg, Tomato & Feta Breakfast Pita 1 serving Fig Newton–Inspired Energy Balls 1 serving High-Protein Enchilada Skillet 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Slow-Cooker Chipotle Chicken Tacos with Avocado Crema 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,813 calories, 71g fat, 92g protein, 218g carbohydrate, 38g fiber, 2,217mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Meal-Prep Tips: Make Pumpkin-Date Overnight Oats to have for breakfast on days 23 through 26. Prepare Shredded Wheat with Raisins & Walnuts to have for breakfast later this month. Make 1 serving Meal-Prep Chili-Lime Chicken Bowls to have for lunch on days 23 through 26. Make Baked Banana-Nut Oatmeal Cups to have as a snack throughout the rest of the month. Store in the freezer to maintain freshness. 1 serving Creamy Blueberry-Peach Chia Seed Smoothie 1 serving Baked Banana-Nut Oatmeal Cups 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad 1 cup low-fat plain kefir Daily Totals: 1,795 calories, 90g fat, 90g protein, 173g carbohydrate, 38g fiber, 1,488mg sodium. Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 clementine. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack. 1 serving Pumpkin-Date Overnight Oats 1 cup low-fat plain kefir 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Spiced Couscous-Stuffed Peppers 1 medium apple Daily Totals: 1,817 calories, 77g fat, 85g protein, 221g carbohydrates, 40g fiber, 1,725mg sodium. Make it 1,500 calories: Omit A.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack. 1 serving Pumpkin-Date Overnight Oats 1 cup low-fat plain kefir 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 medium apple 1 ½ Tbsp. natural peanut butter 1 serving Easy Grilled Shrimp with Cilantro Salsa Verde 1 serving Summer Grilled Vegetables Daily Totals: 1,814 calories, 80g fat, 93g protein, 194g carbohydrate, 37g fiber, 2,053mg sodium. Make it 1,500 calories: Reduce to ½ cup kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Pumpkin-Date Overnight Oats 1 cup low-fat plain kefir 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Loaded Chickpea-Stuffed Sweet Potatoes Daily Totals: 1,789 calories, 70g fat, 85g protein, 217g carbohydrate, 37g fiber, 1,749mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. 1 serving Pumpkin-Date Overnight Oats ¾ cup low-fat plain kefir 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 serving No-Sugar-Added Cherry Crumble 1 serving Slow-Cooker Chile-Orange Chicken Tacos 1 serving Cilantro-Lime Brown Rice Meal-Prep Tip: Make Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch for the rest of the month. Daily Totals: 1,806 calories, 60g fat, 89g protein, 237g carbohydrate, 36g fiber, 1,678mg sodium. Make it 1,500 calories: Reduce to ½ cup kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Shredded Wheat with Raisins & Walnuts 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 3-oz. cooked chicken breast 1 medium apple 1 serving High-Protein Caprese Chickpea Salad Daily Totals: 1,805 calories, 88g fat, 86g protein, 185g carbohydrate, 37g fiber, 1,411mg sodium. Make it 1,500 calories: Omit A.M. and P.M. snack. Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar as an evening snack. 1 serving Shredded Wheat with Raisins & Walnuts 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 3-oz. cooked chicken breast ¼ cup blueberries 1 serving Salmon Salad with Crispy White Beans Daily Totals: 1,820 calories, 95g fat, 95g protein, 157g carbohydrate, 31g fiber, 1,433mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Creamy Blueberry-Peach Chia Seed Smoothie and change A.M. snack to 1 medium apple. 1 serving Shredded Wheat with Raisins & Walnuts 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 3-oz. cooked chicken breast 1 medium apple 1 serving Lemon-Tahini Couscous with Chicken & Vegetables Daily Totals: 1,799 calories, 81g fat, 100g protein, 183g carbohydrate, 32g fiber, 1,384mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Creamy Blueberry-Peach Chia Seed Smoothie and change A.M. snack to 1 cup cherries. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack. 1 serving Shredded Wheat with Raisins & Walnuts 1 serving Baked Banana-Nut Oatmeal Cups 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 3-oz. cooked chicken breast 1 serving Everything Bagel Cottage Cheese Snack Jar 1 serving Sheet-Pan Shrimp Fajitas 1 serving Pineapple & Cucumber Salad Daily Totals: 1,805 calories, 78g fat, 104g protein, 181g carbohydrate, 32g fiber, 1,838mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Creamy Blueberry-Peach Chia Seed Smoothie and change A.M. snack to 1 cup cherries. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. Is it OK to mix and match meals if there is one I do not like? Definitely! Meal plans are meant to be enjoyed and it's not necessary that they be followed exactly. If there's a meal you don't like, feel free to repeat a meal in this plan or browse some of our other high-protein and high-fiber recipes for additional inspiration. Can I eat the same breakfast or lunch every day? Yes, you can eat the same breakfast or lunch every day if it's easier for your routine. Each breakfast ranges from 359 to 584 calories while lunches range from 363 to 583 calories. Each recipe was chosen with protein and fiber in mind, so a simple swap should work for most people. If you're closely monitoring calories, protein, fiber, sodium or other nutrients, you may want to choose a replacement meal with a similar nutrition profile or plan to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What is inflammaging? Inflammaging is the term coined to describe the chronic inflammatory state that often occurs as part of the aging process. Inflammaging is linked to an increased risk of developing chronic conditions like heart disease, type 2 diabetes and arthritis. There are several nutrition and lifestyle strategies that can help promote healthy aging: Follow the Mediterranean Diet: Research shows that following the Mediterranean diet can increase life-span, promote healthy aging, lower markers of chronic inflammation and reduce the risk of age-related chronic diseases. While not specifically a Mediterranean diet plan, this 30-day routine follows the principles of the Mediterranean diet by prioritizing a wide-variety of plant-based proteins, healthy fats, fish, whole grains, fruits and vegetables. It limits refined grains and excess added sugar. Focus on Fiber: Fiber is an important nutrient with many health benefits. Fiber can help you feel fuller for longer, promote weight loss, improve blood sugar, lower cholesterol and promote gut health. Fiber has benefits for healthy aging, too. Research links a high-fiber diet with a lower incidence of age-relation inflammation and a reduced risk of developing metabolic diseases, like heart disease and type 2 diabetes. A different cohort study found that middle-aged women who ate high fiber diets were more likely to experience healthy aging at follow-up, about 20 years later. Prioritize Protein: Like fiber, adequate protein intake in middle-age is associated with increased likelihood of healthy aging. A high intake of plant-based protein in middle-age from foods like beans and legumes, had a particularly strong link to strong physical function and good mental status in older adults at follow-up. For older adults, aiming for a higher protein intake of 1 to 1.2 grams of protein per kilogram of body weight instead of the more standard 0.8 grams of protein per kilogram body weight, can help preserve muscle mass and delay age-related muscle loss, also called sarcopenia.1 Preserving muscle mass is essential to support healthy aging as it can prevent falls and help preserve independence and dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
Yahoo
4 days ago
- Health
- Yahoo
6 Things to Do in the Morning to Help Prevent Inflammation Throughout the Day
Reviewed by Dietitian Karen Ansel, M.S., RDNChronic inflammation can increase the risk of chronic illnesses like heart disease, diabetes and cancer. A nutritious diet, exercise and mindfulness may protect against inflammation. Healthy morning habits like yoga or a quiet cup of coffee or tea may help fight your day on the right foot sets the tone for the rest of your day. So, why not begin by helping your body fight off inflammation? We hear a lot about the negative effects of inflammation, but it can be helpful to know that not all inflammation is bad. Acute inflammation is a short-lived natural response our body has to injury or illness. That's a good thing. Chronic inflammation, however, is prolonged and can reduce our body's ability to repair and heal, leading to increased risk of conditions like diabetes, heart disease and cancer. So, anything you can do to prevent it may keep you healthier in the long run. These six inflammation-fighting morning habits can get you going. Your body loses fluids while you sleep, so in the morning, you naturally wake up a touch dehydrated. Starting your day with some water is a good choice for many reasons. Hydration is linked with longevity, reduced risk of chronic illness and general health and well-being. If those reasons aren't enough to start your day with a cup of water, dehydration is tied to higher levels of inflammation in the body. Chronic dehydration may even lead to 'inflammageing,' or chronic inflammation that happens as we age. Plus, starting your day with a glass of water is free. So, this is one anti-inflammatory habit that should be easy to start if you're not doing it already. Your dog and cat are onto something when they take a big stretch as they roll out of bed in the morning. But getting some gentle morning movement shouldn't be reserved just for our furry friends. Regular exercise helps reduce your risk for chronic inflammation. As good for you as physical activity is, intense exercise can increase inflammatory markers in the short term. While exercise's overall benefits outweigh any downsides, starting your day with some gentle movement may be especially beneficial if your goal is reducing inflammation. Research has found that moderate and lighter movement is not tied to the same increases in inflammatory markers in the body as intense exercise. That's where stretching comes in. Its benefits go beyond just feeling good. Studies show that limbering up can help reduce inflammatory markers throughout your body, as well as locally in the tissues you are stretching. However, that's not the only way to gently move your body. A stroll around the block or an easy yoga session works, too. You may have heard that getting outside in the morning light can help you sleep better at night. That's because a.m. sunshine helps regulate your body's circadian rhythm, which strongly influences your sleep-and-wake cycle. This, in turn, helps you wake up more easily in the morning and fall asleep at night. But your circadian rhythm isn't just about sleep. It is also closely tied to your immune system and to inflammation. Conversely, lack of daylight may send your circadian rhythm into an inflammatory tailspin. One study found that shift workers with misaligned circadian rhythms had higher levels of C-reactive protein, or CRP, a marker of systemic inflammation. Plus, getting some rays helps your body make vitamin D, which is known for its anti-inflammatory effects. Research has found that vitamin D's ability to help reduce inflammation may be particularly impactful in reducing the risk of metabolic, cardiovascular and autoimmune diseases. The deep purples, vibrant reds and rich blues that color our favorite berries are indicators of just how loaded these tiny fruits are with antioxidants. In particular, berries are rich in phenolic compounds, like anthocyanins and flavonols, which work to reduce inflammation in the body. Berries are also delicious. When they're in season, load up on colorful, fresh berries. When you can't find fresh berries, frozen berries are just as good for you and often more affordable and convenient. Try them paired with protein-rich strained (Greek-style) yogurt or whir them into a smoothie for a tasty breakfast. Stress is a sneaky trigger for inflammation. Why? When you're stressed, your body goes into 'fight or flight' mode, stimulating the release of stress hormones like cortisol. That may have been helpful back in the days when we had to be ready to outrun a saber-tooth tiger at a moment's notice. Today, it's still humming behind the scenes when that surprise 9 a.m. meeting suddenly drops on your calendar. Once in a while, that's no big deal. Yet, being constantly stressed can also lead to inflammation in your brain and body. To help keep stress and stress-related inflammation at bay, carve out a little time for mindfulness exercises like deep breathing or body scans, or try a morning meditation. Your morning cup of joe or tea is more than just a nice, calming ritual that kicks off your day with a caffeine boost. Coffee and tea are jammed with inflammation-busting antioxidants. Take green tea, for example. It's packed with antioxidants, like EGCG (epigallocatechin-3-gallate), which research has found helps lower inflammation. Black tea is also full of antioxidants shown to calm inflammation. But don't turn your nose up at coffee, especially if that's your morning drink of choice. Coffee contains more polyphenols than green tea, plus other antioxidants that help reduce oxidative stress and inflammation in your body. Morning is an ideal opportunity to get a jump start on fighting inflammation. But why stop there? These strategies can help you combat inflammation throughout the day and even at night. Get Enough Sleep: While this isn't necessarily a morning habit, a good night's sleep is crucial for reducing inflammation. Research has found that inconsistent sleep is tied with raised inflammatory markers, particularly for women. Taking the time to wind down at night with a relaxing evening routine may help you get the zzz's you need to fend off chronic inflammation. Stay Active Throughout the Day: Exercise is one of the best things you can do for your body, including fighting off chronic inflammation. So, try to move your body regularly throughout the day. Stay moving by taking frequent walk breaks, having a kitchen dance party or getting more structured exercise at any time of day. A good goal is 150 minutes of moderate activity per week, plus two weekly strength-training sessions. Limit Added Sugars: While there are plenty of anti-inflammatory foods to include in your diet, there are also some foods to limit. Like added sugars, which have been linked to increased inflammatory markers. No need to stress if you have some sweets occasionally (remember, stress and inflammation go hand in hand). Just do your best to intentionally choose where you are getting sweetness in your diet. That means checking the ingredient list when buying foods like breads, crackers, yogurts and sauces to make sure they don't contain too much added sugar. And when you do eat sweet foods, choose smaller portions of those that satisfy your sweet tooth. Your daily habits can have a surprising impact on reducing your risk of chronic inflammation. So, why not get started in the morning? Starting your day with a glass of water, a relaxing cup of coffee or tea, a bowl of fresh berries, and some gentle stretching, deep breathing, yoga or an outdoor walk in the sun are all easy—and enjoyable—healthy habits you can add to your morning to keep inflammation at bay. In addition to fighting inflammation, they'll benefit your overall health in other ways, too. That means they do double duty in keeping your body in tip-top shape. Try adding all, or most, of these to your morning. Then, keep the momentum going throughout the day with plenty of colorful foods, hydrating beverages and regular movement. Read the original article on EATINGWELL
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4 days ago
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12 Gut-Healthy Diabetes-Friendly Breakfast Recipes
Reviewed by Dietitian Jessica Ball, M.S., RD Start the day with a focus on your gut health by trying these breakfast recipes. With fiber-rich, prebiotic-packed ingredients like raspberries, bananas and beans these dishes can help improve digestion and support healthy immunity. Plus, complex carbs like yogurt and oats paired with sodium-conscious ingredients and low amounts of saturated fats make these meals well-suited for a diabetes-friendly eating pattern. Recipes like our Anti-Inflammatory Breakfast Bowl and our Tropical Gut-Healthy Smoothie are delicious, gut-friendly ways to kick off the any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for colorful, satisfying breakfast grain bowl is a nutritional powerhouse, packed with ingredients like black beans, roasted broccoli and beets that fight inflammation to start your day. The egg is cooked just right—firm egg whites with a slightly jammy yolk. If you want the yolk fully cooked, cook it an extra two minutes. This grain bowl is vibrant and interesting with plenty of textural contrast, and we know you won't be able to stop making it. View Recipe This dairy-free gut-healthy smoothie features kiwi (a prebiotic) and coconut-milk yogurt (a probiotic) working together to support a healthy gut. Golden kiwis add a lovely golden hue to the smoothie, but green kiwis work just as well. View Recipe For this healthy smoothie bowl recipe, be sure to use frozen fruit (not fresh) to keep the texture thick, creamy and frosty. View Recipe While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 15 grams of protein to keep you feeling full and energized throughout the morning. View Recipe Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day. View Recipe This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes. View Recipe Eggs in Purgatory, an Italian favorite, involves gently cooking eggs in tomato sauce (with some regional variations) and can fit neatly into breakfast, lunch or dinner. Our rendition features anchovies for an infusion of savory flavor, and baby spinach to pack in extra veggies. Cracking the eggs in a bowl before you slide them into the pan will ensure that you don't get unwanted shells in the dish and helps keep the yolks from breaking so they remain soft and runny when they blend with the sauce. View Recipe This baked oatmeal gets crunchiness from walnuts and natural sweetness from banana and dates with bursts of juicy blueberries. This hearty dish is perfect for meal prep or sharing at brunch, offering a nutritious start to your day. Serve it warm with a dollop of yogurt. View Recipe Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions. View Recipe Strawberry and watermelon combine in this easy, four-ingredient healthy fruit smoothie recipe. View Recipe These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar. View Recipe Switch up your morning oatmeal routine with this so-easy chia pudding recipe. This healthy breakfast recipe has all the warm, spicy flavors of chai topped with creamy bananas and crunchy pistachios for added flavor and texture. View Recipe Read the original article on EATINGWELL
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4 days ago
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The #1 Lunch for Weight Loss When You Have Chronic Inflammation, According to a Dietitian
Reviewed by Dietitian Christa Brown, M.S., RDN, LDA balanced lunch rich in fiber, healthy fats, and protein can help reduce inflammation and support weight loss. Chickpea Tuna Salad includes key anti-inflammatory nutrients like omega-3s, polyphenols, and resistant starch. Pairing nutritious meals with sleep, hydration, movement, and mindfulness boosts your overall wellness probably know that short-term inflammation is a natural and important response in your body—relieving post-workout soreness or tamping down a fever when you're sick. It's the chronic kind you want to watch out for. Chronic low-grade inflammation is associated with excess weight and can also increase your risk of diseases like metabolic syndrome, heart disease and diabetes. Losing weight can lower inflammation, but as you also probably know, weight loss is complicated—and there is no one-size-fits-all approach. That's where following an eating pattern that includes key nutrients, along with trimming calories and eating fewer pro-inflammatory foods, can not only help keep you full and satisfied, but may also reduce inflammation and help you drop excess pounds. And in our opinion, there is no better place to start than lunch. Finding a satisfying midday meal for weight loss when you have chronic inflammation is easy when you know what types of foods to include. Read on for a dietitian-approved lunch aimed at targeting chronic inflammation and promoting weight loss. This one is rich in plant-based compounds, fiber, protein and heart-healthy fats—and it's chock-full of flavor. When you're trying to lose weight, it's important to choose a lunch that is nutritious but also easy to prepare, filling, convenient and delicious. Incorporating various nonstarchy vegetables, healthy fats and lean protein can help reduce inflammation and help you reach your weight-loss goals. We picked the as our favorite make-ahead lunch for weight loss when you have chronic inflammation. It's packed with filling fiber, healthy fat and protein and isn't too high in carbohydrates. It also contains phytonutrients. Read on for more on the importance of all these nutrients. The ingredients in this recipe are easily swappable, too. For example, you can swap spinach for kale or mixed greens, tomatoes for red peppers, canned tuna for sardines or canned salmon, feta cheese for walnuts, pecans, pistachios or pumpkin seeds. You can also easily bulk up this salad into a complete dinner by adding a serving of starchy vegetables, like roasted sweet potatoes, or a serving of a whole grain, like quinoa or wild rice. Here's a look at some of the key nutrients this lunch offers. Nonstarchy vegetables, particularly deep-colored ones, are rich in plant-based compounds and antioxidants. They provide a larger volume of food for less calories. Green leafy vegetables like spinach, kale and chard are rich in lutein and beta-carotene, which are potent antioxidants. As an added bonus, eating more plants, including nonstarchy vegetables, fruit, whole grains, nuts and seeds, is a strategy encouraged for weight loss. These essential polyunsaturated fats have been studied for their role in reducing inflammation, supporting heart and brain health, and playing an integral role in vision and nervous system function. Omega-3 fatty acids can be found in plant-based foods like walnuts and flaxseed and in fish like salmon, sardines and tuna. Chronic inflammation can cause insulin resistance, which reduces your body's ability to metabolize carbohydrates efficiently. When we eat foods containing carbohydrates, they are broken down into the simple sugar glucose, which prompts the release of insulin (a hormone produced by the pancreas). One of insulin's many jobs is to bring glucose from the blood to the cells to use for energy. Insulin resistance occurs when the cells are inefficient at accepting glucose, and instead, glucose remains in the bloodstream. This causes the pancreas to produce more insulin, and over time, it can become sluggish and stop working as efficiently. Insulin resistance is a precursor to type 2 diabetes. High-fiber carbohydrates are digested more slowly and thus put less stress on the pancreas. They also increase feelings of fullness, which can reduce overall food intake and increase the chances of weight loss. One serving of this salad provides roughly 6 grams of fiber, or 21% of your daily needs. Chickpeas contain a prebiotic fiber known as resistant starch. When resistant starch is broken down and fermented in the body, it produces higher levels of butyrate, which can suppress inflammation. In addition, high-fiber diets can contribute to weight loss by increasing satiety and reducing overall calorie intake. One study evaluated if increases in fiber could impact weight loss, and they found that participants who ate the most servings—9.07 servings vs. 8.51 and 8.09 in the other groups—of high-fiber foods lost the most weight. It should be noted that all groups consumed impressive amounts of high-fiber foods each day. Herbs like the ones in our Chickpea Tuna Salad provide flavor without added sodium or fat. They are also a potent source of antioxidants and bioactive compounds. When herbs are used as a replacement for flavor enhancers that are higher in calories, they can add robust flavor that helps you eat less. Protein is an essential nutrient that can aid weight loss by keeping you full for longer. It also regulates appetite hormones, like ghrelin, and preserves lean muscle mass. Protein is especially important in preserving lean muscle mass when you're following a calorie-restricted diet. The 21 g of protein in this salad are provided by the tuna (which is also rich in anti-inflammatory omega-3 fatty acids), chickpeas and feta cheese. A key player in the Mediterranean diet, extra-virgin olive oil (EVOO) has a stellar nutrition profile and is the base of this salad dressing. EVOO is rich in plant-based phenolic compounds that are known to possess anti-inflammatory and antioxidant properties. In one study, researchers examined the role of using EVOO versus regular olive oil (OO) in cooking and raw food for 1 month in individuals with obesity and prediabetes. They found that the group who used the EVOO experienced reduced inflammation. The EVOO group also saw a significant decrease in weight, a result not seen in the OO group. In addition to eating a nutritious diet, there are other ways to manage chronic inflammation and weight loss. The quantity, quality and consistency of your sleep may influence markers of inflammation. In one study, inconsistent sleep can increase markers of inflammation, including C-reactive protein, interleukin-6 and fibrinogen. If possible, aim to go to bed and rise around the same time each day and shoot for an average of 7 or more hours per night. Drinking enough water can help reduce inflammation by helping flush out toxins and contributing to the production of synovial fluid, which prevents joint friction. The amount of water you should drink depends on your age, activity level and overall diet. Most men should drink about 125 ounces daily (from water and beverages) and women about 91 ounces. Regular activity is important for reducing inflammation, improving energy, boosting mood and facilitating weight loss. Aim to get about 150 minutes per week, but depending on your goals, you may need more. Find an activity you love and get moving. If you enjoy what you're doing, you're more likely to be consistent. Mindfulness activities like meditation, journaling, deep breathing or simply being still can help reduce stress and, as a result, reduce inflammation. In addition, mindfulness practices like meditation may help facilitate weight loss. Adding mindfulness and mindful eating to a weight loss intervention has been shown to improve emotions and psychological flexibility, and reduce rates of depression and anxiety. Weight loss is complicated, but when you know which nutrients to prioritize and how to do so, it makes it a little easier. Finding a lunch that is satisfying and meets your nutrition goals is possible with this Chickpea Tuna Salad. Feel free to prepare it in advance and make your own substitutions. Consuming colorful vegetables, fibrous carbohydrates, healthy fats and high-quality protein will make you feel full and satisfied while also reducing inflammation and facilitating weight loss. Read the original article on EATINGWELL
