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Washington Post
2 days ago
- Health
- Washington Post
I'm a doctor. Here are 11 science-backed tips to help you eat healthier.
I've only rarely met patients who can go from zero to 100 when it comes to a dietary change. So many people are used to eating highly processed, low-fiber meals, and their palates are accustomed to it. That's why I recommend making small healthy changes gradually, until you create a new habit and lifestyle that you're actually comfortable with. Here are 11 science-backed tips for eating healthier that I've discussed in my previous columns. Have a question about healthy eating? Send it to me here, and I may answer it in a future story. It's a myth that you 'lose' all the benefits of fiber when you blend fruits and veggies. When you make a smoothie, you're just blending the fibers down into smaller pieces that pass more easily through your stomach — you're not destroying the cell walls. A winning smoothie will contain a mixture of protein (such as from Greek yogurt), a serving of fruit (such as a small banana or half a cup of berries) and a blended veggie (such as kale or spinach) for fiber. Other additions, such as chia seeds and nut butters, can offer a nutritional boost. But be mindful of possible excess sugars. It's easy to go overboard on fruits, rapidly raising the glycemic index, and many also skimp on the fiber, which we all never get enough of. Fruits themselves in moderation (aim for four servings per day) are great for health, due to their micronutrients, antioxidants and fiber. Fruit juice seems like a natural extension of this, but without the whole fruit, including peel and pulp, you actually lose many of those benefits and get a quick glucose spike that stresses your pancreas. Think about it this way: You probably wouldn't eat three apples in a row, but you could easily drink the equivalent amount of sugar in one serving of apple juice. It's a myth that you 'lose' all the benefits of fiber when you blend fruits and veggies. When you make a smoothie, you're just blending the fibers down into smaller pieces that pass more easily through your stomach — you're not destroying the cell walls. A winning smoothie will contain a mixture of protein (such as from Greek yogurt), a serving of fruit (such as a small banana or half a cup of berries) and a blended veggie (such as kale or spinach) for fiber. Other additions, such as chia seeds and nut butters, can offer a nutritional boost. But be mindful of possible excess sugars. It's easy to go overboard on fruits, rapidly raising the glycemic index, and many also skimp on the fiber, which we all never get enough of. Fruits themselves in moderation (aim for four servings per day) are great for health, due to their micronutrients, antioxidants and fiber. Fruit juice seems like a natural extension of this, but without the whole fruit, including peel and pulp, you actually lose many of those benefits and get a quick glucose spike that stresses your pancreas. Think about it this way: You probably wouldn't eat three apples in a row, but you could easily drink the equivalent amount of sugar in one serving of apple juice. In numerous population-level and randomized controlled trials, the Mediterranean diet has been shown to reduce the risk of heart disease, diabetes and even cancer. In fact, eating a Mediterranean-style diet, which is rich in legumes, nuts, fruits and vegetables, can reduce the risk of colorectal cancer by about 18 percent. The Mediterranean diet also features healthier animal proteins by including yogurt, fish and chicken while de-emphasizing red meat. A study of over 500,000 European adults found that 100 to 200 grams of fatty or lean fish consumed weekly reduced colorectal cancer risk by 7 percent. So how about trying this easy salmon recipe that involves minimal prep? In numerous population-level and randomized controlled trials, the Mediterranean diet has been shown to reduce the risk of heart disease, diabetes and even cancer. In fact, eating a Mediterranean-style diet, which is rich in legumes, nuts, fruits and vegetables, can reduce the risk of colorectal cancer by about 18 percent. The Mediterranean diet also features healthier animal proteins by including yogurt, fish and chicken while de-emphasizing red meat. A study of over 500,000 European adults found that 100 to 200 grams of fatty or lean fish consumed weekly reduced colorectal cancer risk by 7 percent. So how about trying this easy salmon recipe that involves minimal prep? The recommended daily fiber intake for adults is 22 to 34 grams. But the vast majority of us are not meeting this threshold. We should all be eating a fiber-rich diet. This time-tested recommendation remains one of the strongest-studied ways to promote and preserve a healthy microbiome and improve your overall health. Eating a low-fiber diet leads to the loss of major categories of bacteria — and once certain groups are lost, they can be lost for good, even if you try to ramp up fiber intake later. So the time to act is now. The more diverse your diet, the more diverse your microbiome, and the healthier you are. So choose a variety of high-fiber plants, nuts and fermented foods to feed your microbiome the nutrient buffet it deserves. The recommended daily fiber intake for adults is 22 to 34 grams. But the vast majority of us are not meeting this threshold. We should all be eating a fiber-rich diet. This time-tested recommendation remains one of the strongest-studied ways to promote and preserve a healthy microbiome and improve your overall health. Eating a low-fiber diet leads to the loss of major categories of bacteria — and once certain groups are lost, they can be lost for good, even if you try to ramp up fiber intake later. So the time to act is now. The more diverse your diet, the more diverse your microbiome, and the healthier you are. So choose a variety of high-fiber plants, nuts and fermented foods to feed your microbiome the nutrient buffet it deserves. Eating a typical Western diet — meaning high in fat and low in fiber — has been shown to induce more than double the amount of bacterial toxins in the blood compared with a more balanced diet. Studies have also found that emulsifiers, a common food additive to prolong shelf life, and artificial sweeteners in ultra-processed foods may compromise the gut barrier. Not coincidentally, ultra-processed food consumption is linked to symptoms such as chronic abdominal pain and constipation often seen in irritable bowel syndrome. Eating a typical Western diet — meaning high in fat and low in fiber — has been shown to induce more than double the amount of bacterial toxins in the blood compared with a more balanced diet. Studies have also found that emulsifiers, a common food additive to prolong shelf life, and artificial sweeteners in ultra-processed foods may compromise the gut barrier. Not coincidentally, ultra-processed food consumption is linked to symptoms such as chronic abdominal pain and constipation often seen in irritable bowel syndrome. Many of us are eating some form of a grain, such as rice or bread, at multiple meals every week. Refined grains such as white rice and breads made from white flour are low in fiber and other minerals. Instead, try swapping these out for whole grains. In addition to being heart healthy, whole grains, such as brown rice, quinoa and farro, are rich in fiber, helping you stay regular. The higher dietary fiber found in whole grains can also reduce your risk of colorectal cancer. For example, one meta-analysis found that three servings daily of whole grains is associated with a 17 percent colorectal cancer risk reduction. Many of us are eating some form of a grain, such as rice or bread, at multiple meals every week. Refined grains such as white rice and breads made from white flour are low in fiber and other minerals. Instead, try swapping these out for whole grains. In addition to being heart healthy, whole grains, such as brown rice, quinoa and farro, are rich in fiber, helping you stay regular. The higher dietary fiber found in whole grains can also reduce your risk of colorectal cancer. For example, one meta-analysis found that three servings daily of whole grains is associated with a 17 percent colorectal cancer risk reduction. A 2021 analysis of the Nurses' Health Study II, a landmark study of nearly 100,000 nurses in the United States whose lifestyle habits and other medical conditions were followed over decades, found that each serving of a sugar-sweetened beverage consumed per day during adolescence was associated with a 32 percent increased risk of early-onset colorectal cancer. Higher intake in adulthood was also linked to an increased risk. A 2021 analysis of the Nurses' Health Study II, a landmark study of nearly 100,000 nurses in the United States whose lifestyle habits and other medical conditions were followed over decades, found that each serving of a sugar-sweetened beverage consumed per day during adolescence was associated with a 32 percent increased risk of early-onset colorectal cancer. Higher intake in adulthood was also linked to an increased risk. Dairy products are some of our main sources of calcium and vitamin D. My recommendation? Try eating plain Greek yogurt at breakfast. Greek yogurt can help you avoid hunger with half the carbohydrates and twice the protein of regular yogurt. But it's best to avoid flavors that have added sugar. Instead, boost the flavor profile of plain Greek yogurt with nuts, seeds and fresh fruits. Whether you should opt for low- or nonfat depends on how much you're eating and your overall daily intake of saturated fat, which should be less than 10 percent (and ideally less than 6 percent) of your daily caloric intake. I've seen some individual servings of Greek yogurt that contain as high as 27 percent of the recommended daily value, so it's always important to read the nutritional label. Dairy products are some of our main sources of calcium and vitamin D. My recommendation? Try eating plain Greek yogurt at breakfast. Greek yogurt can help you avoid hunger with half the carbohydrates and twice the protein of regular yogurt. But it's best to avoid flavors that have added sugar. Instead, boost the flavor profile of plain Greek yogurt with nuts, seeds and fresh fruits. Whether you should opt for low- or nonfat depends on how much you're eating and your overall daily intake of saturated fat, which should be less than 10 percent (and ideally less than 6 percent) of your daily caloric intake. I've seen some individual servings of Greek yogurt that contain as high as 27 percent of the recommended daily value, so it's always important to read the nutritional label. Eggs have gotten a bad rap over the years, mainly because of concerns about cholesterol concentrated in their yolks. Moderation is still key: While people with heart disease or high cholesterol need to consider how eggs add to their overall daily cholesterol intake, a study of about half a million Chinese adults suggested that eating one egg a day might decrease the risk of cardiovascular disease. When cooked in a healthy way (not fried in animal fat such as butter or bacon grease), eggs can be a solid choice and a good source of protein: One egg contains about six grams of protein. Eggs have gotten a bad rap over the years, mainly because of concerns about cholesterol concentrated in their yolks. Moderation is still key: While people with heart disease or high cholesterol need to consider how eggs add to their overall daily cholesterol intake, a study of about half a million Chinese adults suggested that eating one egg a day might decrease the risk of cardiovascular disease. When cooked in a healthy way (not fried in animal fat such as butter or bacon grease), eggs can be a solid choice and a good source of protein: One egg contains about six grams of protein. While I love breakfast sausage as much as the next person, I've cut down profoundly in the past five years as data has crystallized about the detrimental role processed and red meat play in our gut health. Many of us know how bad processed meats are for our arteries, but bacon, smoked sausages and cured hams may raise the risk of colorectal cancer, which has been rising among younger people. I wish I could tell you plant-based meat substitutes were the way to go, but it's not so straightforward. While these are probably a move in the right direction, many of these are ultra-processed and some data suggest they are linked to an increased risk of cardiovascular disease. While I love breakfast sausage as much as the next person, I've cut down profoundly in the past five years as data has crystallized about the detrimental role processed and red meat play in our gut health. Many of us know how bad processed meats are for our arteries, but bacon, smoked sausages and cured hams may raise the risk of colorectal cancer, which has been rising among younger people. I wish I could tell you plant-based meat substitutes were the way to go, but it's not so straightforward. While these are probably a move in the right direction, many of these are ultra-processed and some data suggest they are linked to an increased risk of cardiovascular disease. My patients often struggle with the advice to cut back on alcohol. That is partly because we're fighting against old dogma that says wine is 'good' for you. While past studies found there may be a small protective effect against cardiovascular disease with light alcohol consumption, a major 2023 meta-analysis debunked this entire idea, and no study has ever shown that these people also have a reduced risk of cancer. Because even drinking as infrequently as fewer than one standard drink per day raises the risk of cancer, researchers from the World Health Organization now advise there is no 'safe amount of alcohol consumption.' My patients often struggle with the advice to cut back on alcohol. That is partly because we're fighting against old dogma that says wine is 'good' for you. While past studies found there may be a small protective effect against cardiovascular disease with light alcohol consumption, a major 2023 meta-analysis debunked this entire idea, and no study has ever shown that these people also have a reduced risk of cancer. Because even drinking as infrequently as fewer than one standard drink per day raises the risk of cancer, researchers from the World Health Organization now advise there is no 'safe amount of alcohol consumption.' You don't need to cut out sweets entirely. In fact, a classic study from researchers at Northwestern University in 1975 found that people who ate a more restrictive diet were more likely to go overboard when given a chance at sweets than people who didn't diet. So I recommend trying smaller, less frequent portions of your favorite sweets (fun fact: dark chocolate is a surprisingly healthier choice compared with milk chocolate). You can also practice mindful eating to savor the experience. And don't swap out real sugar with sugar substitutes. Some sugar substitutes are far sweeter than sugar, which won't exactly help address your sugar cravings. And according to the World Health Organization, not only do these not help with weight loss if that's your goal, but they can lead to other health problems. (Of course, these considerations are different for people with diabetes.) You don't need to cut out sweets entirely. In fact, a classic study from researchers at Northwestern University in 1975 found that people who ate a more restrictive diet were more likely to go overboard when given a chance at sweets than people who didn't diet. So I recommend trying smaller, less frequent portions of your favorite sweets (fun fact: dark chocolate is a surprisingly healthier choice compared with milk chocolate). You can also practice mindful eating to savor the experience. And don't swap out real sugar with sugar substitutes. Some sugar substitutes are far sweeter than sugar, which won't exactly help address your sugar cravings. And according to the World Health Organization, not only do these not help with weight loss if that's your goal, but they can lead to other health problems. (Of course, these considerations are different for people with diabetes.)
Vogue
5 days ago
- Health
- Vogue
I Swapped Tequila Shots for Protein Shots in My 30s
'What on earth are you doing?' My partner's incredulity echoed around our kitchen. To his credit, I was being weird—well, weirder than usual. My usual morning routine includes tongue scraping (healthy, but odd to watch), kefir (delicious), self-hypnosis, and gulping down a mug of bone broth mixed with apple cider vinegar. If the wellness agenda had a photo next to it in the dictionary, it would be mine. On this day, though, I was adding in something new and arguably grim: protein shots. The day before, I asked Chat GPT for easy ways to increase my daily protein intake. I was already spooning Greek yogurt into my bowl for breakfast and roasting fish for supper, but my afternoon energy crashes were telling me I needed a little more. Hence, my plea to Chat GPT: what's the sweet spot of fiber and protein I should be eating each day? Its suggestion? Mix protein powder with a little water or milk to create a protein shot. (If your gag reflex just engaged, you're not the only one.) My existing protein powder regimen involved blending it to within an inch of its life with frozen bananas, yogurt, and blueberries in order to dampen the artificial aftertaste, and still, the chemical flavor persisted. Throwing back a shot without this fruity camouflage to take the edge off? Blergh. Still, Chat GPT was insistent—or, as insistent as an app I could easily close can be. '15g protein powder mixed into a little water, for an easy 13g of protein,' it wrote when I asked for pointers. 'There is a benefit to doing this: convenience,' Brea Lofton, a registered dietician at Lumen tells me, when I ask her if this idea is, in fact, sane. 'This is especially true if you're on the go, like, right after a workout, or just not in the mood for a full shake. It gets the job done efficiently and may be easier for those who find larger protein shakes make them bloat.' However, she clarifies that protein shots will not help with feeling fuller for longer (a benefit of a full-on shake), despite their high protein content. 'The fact that it could lead to potentially faster digestion might sound appealing, but it's not ideal if you're using protein to stabilize blood sugar or increase satiation between meals.' Roger that. Back to the kitchen and my shot glass filled with protein gloop. I had last used it for rosé tequila; today it housed 14g of protein—a distinct and disgusting change. Two mouthfuls and long, theatrical swallows later, and the deed was done. Straight to the tap for a large glass of water, and my first protein shot was history. It tasted as you would expect: grainy, soupy, and decidedly not good. The thing I loved, though? The speed. No trying to extract stubborn smoothie goo from between sharp blades. No staining everything I touch with frozen blueberry juice. Just rapid protein consumption. Is it something for the long term? Obviously not. My goal – sustainable energy that keeps me trucking on all day – can be met without a shot glass and without troubling my gag reflex. To the yogurt aisle, we go.
Grazia USA
5 days ago
- Health
- Grazia USA
How to Lose Weight Fast: 5 Effective Habits
With summer and warm weather approaching, it's normal to wonder: How can I lose weight fast without giving up flavor or my social life? The good news is: yes, it's possible. But it requires balance. And above all: no extreme shortcuts or crash diets with just 800 calories a day. To lose weight quickly but healthily, you need a method, consistency, and a few small strategies to integrate into your daily routine. Nothing impossible but, also nothing magical. To help you in this challenge, here are five concrete tips that are sustainable, sensible, and truly effective. For visible results in a short time, without harming your health (or mood). The first step to losing weight fast is always the same: cut back on simple sugars. But don't worry, we're not talking about a joyless life. Eliminating the most obvious sources like soft drinks, snack cakes, processed sweets is already a huge improvement. But it's also crucial to watch out for hidden sugars in flavored yogurts, packaged juices, sandwich bread, and breakfast cereals. The tip? Choose more carefully, without giving up pleasure. A square of dark chocolate or a fruit salad with lemon and cinnamon are your allies, not enemies. It's the excessive and constant consumption that blocks progress not the occasional treat. 2. Increase Protein Especially at Breakfast Breakfast is a real battleground for metabolism. A protein-rich breakfast helps control hunger, improves focus, and reduces cravings in the afternoon. Eggs, Greek yogurt, cottage cheese, smoothies with animal or plant proteins: all excellent, easy-to-integrate options and tasty too. Adding a source of protein to every main meal is also essential. Proteins maintain muscle mass, increase satiety, and help the body burn more calories at rest. 3. Move Your Body But Don't Punish It If you want to lose weight fast, remember this: exercise should be consistent, not extreme. Working out shouldn't feel like punishment. Even a 30-minute walk a day has measurable benefits. Prefer exercising at home? Just 20 minutes of functional circuits (or even 10, done right) can do the trick. The key? Do it most days, no excuses, no waiting for the 'perfect moment.' Need motivation? Try this trick: work out while listening to a podcast, audiobook, or curated playlist. Your brain stays engaged, your body moves, and your mood will thank you. 4. Hydrate—Really (Not Just with Coffee) Drinking more water is one of the simplest and most effective things you can do to lose weight fast and one of the most overlooked. Water boosts metabolism, reduces bloating, improves digestion, and surprise, often helps with what feels like hunger but is actually thirst. Aim for 1.5–2 liters of water a day. This can also include unsweetened herbal teas, vegetable broths, or naturally flavored water with lemon, cucumber, or ginger. Carrying a fun or marked water bottle can also keep you motivated. 5. Sleep Well to Slim Down Better Sleep is one of the most underestimated tools for weight loss. One of the most essential, especially if you want to slim down fast without stressing your body. Lack of sleep disrupts hormones that regulate hunger, like leptin and ghrelin, increasing cravings for high-calorie foods and making it harder to regulate meals. Quality sleep also boosts your mood, lowers cortisol (the stress hormone), and helps your body recover from workouts. Just 7–8 hours can make a real difference. Try turning off screens at least 30 minutes before bed and create a relaxing nighttime routine. Secret to Losing Weight Diet and Nutrition Tips Does Oatmeal Help With Weight Loss? This article first appeared on topics: weight loss, Diet, health and wellness
News18
29-05-2025
- Business
- News18
World Milk Day 2025: Health, Innovation, and Sustainability Drive India's Milk Movement
Last Updated: As the dairy sector redefines itself through science, sustainability, and social impact, India's milk movement is no longer just white it's green, clean, and future-ready. As India celebrates World Milk Day, the country's dairy sector is undergoing a paradigm shift. Once a dependable staple, dairy is now the focal point of a transformative movement powered by nutrition-conscious consumers, innovation-led companies, and a deeper commitment to sustainability. From pioneering fortified milk to clean-label, protein-rich offerings and tech-enabled traceability, the industry is witnessing a renaissance, one that redefines what dairy means in the 21st century. A New Generation of Dairy Consumers 'The Indian dairy sector is playing a leading role in addressing the growing demand for nutrition-focused, innovation-driven, and consumer-centric solutions," says Manish Bandlish, Managing Director, Mother Dairy. With rising disposable incomes and greater health consciousness, consumers are now seeking more than just basic nourishment. 'Milk and milk products provide an ideal foundation for meeting daily nutritional needs," he notes, highlighting Mother Dairy's early initiatives such as fortifying liquid milk with Vitamins A and D, and launching probiotic curd and beverages as early as 2007. Building on this legacy, the brand recently introduced Promilk, a high-protein milk offering aimed at making protein intake more accessible. 'We are taking a significant step toward democratising protein consumption," says Bandlish, reinforcing how innovation continues to lie at the heart of the brand's evolution. This consumer awakening is evident across the board. 'People are no longer picking up milk or curd out of habit rather, they're choosing products that align with their health goals and values," shares Shashi Kumar, CEO and Co-Founder, Akshayakalpa Organic. At Akshayakalpa, health and sustainability are deeply intertwined. The company's clean-label portfolio features protein-rich paneer, probiotic curd, and lactose-free milk, created without shortcuts and grounded in genuine health needs. Their approach goes beyond product innovation to embrace ethical farming. 'We use on-farm technologies to track cow health, ensure hygienic milking, and maintain full traceability," says Kumar. The brand's closed-loop organic farming system grows nutritious fodder from healthy soil to feed their cows — a practice that directly improves milk quality. Dairy Goes Tech-Savvy and Sustainable K Rathnam, CEO, Milky Mist, believes we're witnessing a turning point in dairy. 'India's dairy landscape is at a transformative juncture, shaped by rising awareness around nutrition, wellness, and responsible consumption." To meet this change head-on, Milky Mist has developed a robust, forward-looking strategy grounded in health, innovation, and sustainability. The company's portfolio now includes high-protein Paneer and Greek Yogurt, fortified milk, and probiotic-rich solutions, targeting functional nutrition. Rathnam sees a growing demand for value-added dairy: 'We're seeing strong demand for protein-enriched milk, lactose-free variants, and fermented dairy and Milky Mist is responding with agility." The brand also leads with technology. 'Our integrated cold chain infrastructure ensures freshness while reducing spoilage," he explains. From automated processing to sustainable practices that minimise waste and energy usage, Milky Mist's innovation is multidimensional, enabling quality and environmental stewardship to go hand-in-hand. Despite differing operational models, all three leaders agree on one thing: the future of dairy lies in transparency, traceability, and trust. 'Dairy isn't just a product," says Kumar. 'It's a promise of health, transparency, and care from our farms to over 3,00,000 families we serve daily." Bandlish echoes this, crediting schemes like White Revolution 2.0 for accelerating inclusive growth. 'The Indian dairy industry continues to advance through innovation — launching contemporary products, leveraging the latest technologies, and embracing sustainability across the value chain." As Rathnam aptly summarizes, 'Our focus remains on delivering nutritious, traceable, and responsibly produced dairy that supports the evolving lifestyles of millions across India." With health and wellness now core to consumer decision-making, and sustainability no longer a choice but a necessity, India's dairy industry is at a defining crossroads. It is no longer just about producing more milk, it's about producing better milk: healthier, cleaner, and kinder to both people and planet. First Published: May 29, 2025, 14:13 IST
Washington Post
28-05-2025
- Health
- Washington Post
These carrot lettuce wraps are bursting with texture, color and crunch
One of my signs that spring is officially here is the day my go-to farmer returns to the farmers market. It always feels good to welcome him back after a long winter and pick up fresh, locally grown produce. The joy of it is more about the promise of what's to come: In the summer, his farmstand overflows so much that I have to restrain myself from overbuying. Get the recipe: Roasted Carrot Lettuce Wraps With Avocado Mid-spring, however, things are a bit sparse at the farm, with mostly herbs and lettuces available. I buy what I can, and get the rest at the supermarket, grateful for access to foods that don't grow quite so near me. (Hello, lemons and avocados!) This recipe centers on one of those lovely lettuces — Bibb, which can also be found in the supermarket — where the tender leaves become wraps for layers of flavorful, colorful fillings. I like to serve it DIY taco-bar-style, arranging individual components in separate bowls so everyone can build their own. Start by spreading Greek yogurt over a lettuce leaf for a creamy base. Top that with some of the carrots, which have been roasted with warm spices — cumin, coriander and ginger — until tender and fragrant. Then layer buttery slices of avocado, a generous sprinkle of toasted sunflower seeds and some of the carrot greens (which have a beautiful carrot-y aroma); finish with a squeeze of lemon and a dash of hot sauce; and take a bite. Once you're done eating a wrap, make another (and another, and another) for a satisfying vegetarian meal that's creamy, crunchy, savory, fresh and just right for the season. Get the recipe: Roasted Carrot Lettuce Wraps With Avocado
