Latest news with #LindsayFencl
Yahoo
a day ago
- Health
- Yahoo
The Best Time to Eat Breakfast for Weight Loss, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDEating early in the day and front-loading your calories supports greater weight loss versus eating later. Experts suggest eating breakfast at least 12 hours after your last meal for the most benefits. Breakfast is linked to better diet quality, cognitive benefits and reduced risk of cardiovascular probably heard that breakfast is the most important meal of the day. And experts agree that, in most cases, some breakfast is better than no breakfast. That's because skipping breakfast is associated with an increased risk of obesity, insulin resistance and metabolic syndrome. But does it matter when we eat breakfast? Emerging research suggests that meal timing is important, especially for weight loss. 'Studies show that front-loading calories earlier in the day supports greater weight loss, even under the same daily calorie intake,' says Lindsay Fencl, RD, CD. Here's what dietitians have to say about the best time to eat breakfast, why eating earlier might be better and the many other benefits of breakfast. Eating earlier in the day aligns naturally with your circadian rhythm, the body's internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day. It makes sense when you think about it: Food provides fuel, and you need that energy when you're awake during the day versus when you're sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes. But when should we eat breakfast? 'There is not an exact time that is best to have breakfast, as this may depend on the person and their typical schedule,' says Melissa Mitri, M.S., RD. 'However, it's clear that eating something matters, as research suggests a connection to eating earlier and greater weight loss.' Mitri does suggest waiting to eat breakfast until at least 12 hours after your previous meal as a good starting point, due to the metabolic benefits of an overnight fast. 'For example, if you ate dinner at 7 p.m., then your breakfast would be at 7 a.m. or later,' explains Mitri. There is one study that found a sweet spot when it comes to specific breakfast timing and weight loss. Results of the study showed that eating breakfast between 6:45 and 7:30 a.m. led to more weight loss over 12 weeks versus eating breakfast between 8:10 and 9:10 a.m. Caveat: This was one study. More research needs to be done to validate these findings. Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration. 'A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,' says Fencl. Eating breakfast may lead to eating a higher-quality diet overall. Research shows that skipping breakfast led to a two-point decrease in Healthy Eating Index Scores. Missing the first meal of the day lowered scores in the fruit, whole grain, dairy and empty calories categories. A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels. In addition to eating a balanced breakfast early in the day, and at least 12 hours after your last meal, follow these other habits for successful weight management. Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains and a quarter of your plate protein. This helps keep you full and satisfied. Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full, but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation. Get your steps in. Walking is one of the most underrated forms of exercise for weight loss. Research shows that walking for 50 minutes, just four times a week (at moderate to vigorous intensity) can help with weight loss and losing fat in the belly region. Lift weights. Strength training helps build and preserve lean muscle mass. When you lose weight, you lose both fat and muscle, unless you're doing something to preserve that muscle mass. Less muscle means a slower metabolism. The Centers for Disease Control and Prevention recommends strength training at least two days per week. Get seven to nine hours of good-quality sleep. Sleep is just as important as diet and exercise when it comes to weight loss. Research shows that just one night of sleep deprivation decreases leptin, the satiety hormone, and increases ghrelin, the hunger hormone. This may lead to more snacking the next day, specifically on foods higher in fat and carbohydrates. Manage stress. Stress leads to elevated cortisol, the stress hormone. The carbs you crave when you're stressed? It's biological. Cortisol increases cravings for sugary and fatty foods. Elevated cortisol is also associated with an increase in belly fat. Practicing mindfulness techniques, meditation and exercise can all help reduce stress, which can impact weight loss. Eating breakfast early in the day aligns with your circadian rhythm. Your body is more efficient in the first part of the day at digesting food and burning calories compared to the latter. When it comes to timing, experts suggest waiting at least 12 hours after your last meal. Eating breakfast is also associated with a better-quality diet, short- and long-term cognitive benefits and a reduced risk of cardiovascular disease. Read the original article on EATINGWELL
Yahoo
4 days ago
- Health
- Yahoo
The Best Time to Eat Breakfast for Weight Loss, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDEating early in the day and front-loading your calories supports greater weight loss versus eating later. Experts suggest eating breakfast at least 12 hours after your last meal for the most benefits. Breakfast is linked to better diet quality, cognitive benefits and reduced risk of cardiovascular probably heard that breakfast is the most important meal of the day. And experts agree that, in most cases, some breakfast is better than no breakfast. That's because skipping breakfast is associated with an increased risk of obesity, insulin resistance and metabolic syndrome. But does it matter when we eat breakfast? Emerging research suggests that meal timing is important, especially for weight loss. 'Studies show that front-loading calories earlier in the day supports greater weight loss, even under the same daily calorie intake,' says Lindsay Fencl, RD, CD. Here's what dietitians have to say about the best time to eat breakfast, why eating earlier might be better and the many other benefits of breakfast. Eating earlier in the day aligns naturally with your circadian rhythm, the body's internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day. It makes sense when you think about it: Food provides fuel, and you need that energy when you're awake during the day versus when you're sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes. But when should we eat breakfast? 'There is not an exact time that is best to have breakfast, as this may depend on the person and their typical schedule,' says Melissa Mitri, M.S., RD. 'However, it's clear that eating something matters, as research suggests a connection to eating earlier and greater weight loss.' Mitri does suggest waiting to eat breakfast until at least 12 hours after your previous meal as a good starting point, due to the metabolic benefits of an overnight fast. 'For example, if you ate dinner at 7 p.m., then your breakfast would be at 7 a.m. or later,' explains Mitri. There is one study that found a sweet spot when it comes to specific breakfast timing and weight loss. Results of the study showed that eating breakfast between 6:45 and 7:30 a.m. led to more weight loss over 12 weeks versus eating breakfast between 8:10 and 9:10 a.m. Caveat: This was one study. More research needs to be done to validate these findings. Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration. 'A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,' says Fencl. Eating breakfast may lead to eating a higher-quality diet overall. Research shows that skipping breakfast led to a two-point decrease in Healthy Eating Index Scores. Missing the first meal of the day lowered scores in the fruit, whole grain, dairy and empty calories categories. A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels. In addition to eating a balanced breakfast early in the day, and at least 12 hours after your last meal, follow these other habits for successful weight management. Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains and a quarter of your plate protein. This helps keep you full and satisfied. Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full, but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation. Get your steps in. Walking is one of the most underrated forms of exercise for weight loss. Research shows that walking for 50 minutes, just four times a week (at moderate to vigorous intensity) can help with weight loss and losing fat in the belly region. Lift weights. Strength training helps build and preserve lean muscle mass. When you lose weight, you lose both fat and muscle, unless you're doing something to preserve that muscle mass. Less muscle means a slower metabolism. The Centers for Disease Control and Prevention recommends strength training at least two days per week. Get seven to nine hours of good-quality sleep. Sleep is just as important as diet and exercise when it comes to weight loss. Research shows that just one night of sleep deprivation decreases leptin, the satiety hormone, and increases ghrelin, the hunger hormone. This may lead to more snacking the next day, specifically on foods higher in fat and carbohydrates. Manage stress. Stress leads to elevated cortisol, the stress hormone. The carbs you crave when you're stressed? It's biological. Cortisol increases cravings for sugary and fatty foods. Elevated cortisol is also associated with an increase in belly fat. Practicing mindfulness techniques, meditation and exercise can all help reduce stress, which can impact weight loss. Eating breakfast early in the day aligns with your circadian rhythm. Your body is more efficient in the first part of the day at digesting food and burning calories compared to the latter. When it comes to timing, experts suggest waiting at least 12 hours after your last meal. Eating breakfast is also associated with a better-quality diet, short- and long-term cognitive benefits and a reduced risk of cardiovascular disease. Read the original article on EATINGWELL
Yahoo
25-06-2025
- Health
- Yahoo
7 Foods Women over 50 Should Eat Every Week, According to Dietitians
Women over 50 experience changes in metabolism, bone density and muscle mass. These changes may mean prioritizing specific nutrients like calcium, omega-3s, protein and fiber. Dietitians share their top foods for women over 50 to ensure they're meeting their nutritional a milestone age like 50 can come with a new set of priorities for the season ahead. For women, your 50s likely mark the tail end of your journey through menopause (women typically reach menopause by the age of 52). This physical transition is accompanied by changes in metabolism, bone density and muscle mass, which means your nutrient needs shift in this new era of life as well. Your 50s become a prime time to start prioritizing key nutrients like calcium, omega-3s, protein and fiber (if you haven't already!). Dietitians shared their top foods for women in their 50s to ensure you're getting enough of these important nutrients in your diet each week. Now that you've celebrated 50 years around the sun, your brain health may be more top of mind. Luckily, supporting your brain health may be as simple as snacking on nuts regularly. 'Studies have linked regular nut consumption to better memory and quicker mental processing in older adults. Plus, their combination of plant-based protein and fiber helps maintain steady energy and blood sugar levels—important for focus, mood and overall cognitive function,' says Molly Robinson, M.S., RD, LD. She adds that nuts deliver key nutrients for brain health: 'Walnuts provide omega-3 fatty acids that support healthy brain structure and nerve signaling.' Sprinkle walnuts on a salad like this Raspberry-Spinach Salad with Avocado & Walnuts or have them at breakfast in this Blueberry-Coconut-Walnut Baked Oatmeal. One staple that can help you meet many of your nutrient needs is dairy. For starters, it's high in protein—just one glass of milk has 8 grams, while a cup of cottage cheese contains a whopping 24 grams, so it adds up quickly., 'Protein plays a vital role in preventing muscle and bone density loss, which accelerates during menopause due to the decrease in estrogen levels,' says Lindsay Fencl, RD, CD. 'By supporting muscle mass and promoting bone strength, protein helps counteract the natural decline in lean tissue and bone mineral density, which reduces the risk of osteoporosis and frailty with age.' 'Dairy products are not only rich in protein but also contain essential nutrients like vitamin D and calcium, both of which are critical for maintaining bone strength and density as you age,' adds Fencl. After menopause, a woman's daily calcium needs increase from 1,000 milligrams to 1,200 milligrams, so eating dairy more often can help you bridge the gap. For even more benefits, choose fermented dairy products like yogurt and kefir, which contain probiotics. These helpful gut microbes play an active role in lowering inflammation and reducing the risk of heart disease, the leading cause of death in women. Try this Berry-Kefir Smoothie or Golden Milkshake for your dose of dairy. Research suggests that your gut microbiome plays an integral role in how well you age. So take care of your gut and it will return the favor. One food that will show your gut some love is beans. Not only are they a versatile pantry staple, but they're rich in fiber—a specific type of fiber called prebiotics. 'Prebiotic foods have gut-friendly benefits, and I often recommend them to support a healthy gut through aging. They are a type of dietary fiber and act as a 'primer' for probiotics,' says Kinga Portik-Gumbs, RDN, LDN. That's because prebiotics provide the necessary fuel for the beneficial bacteria in your gut to thrive. These Curried Butter Beans or this Cheesy Black Bean & Quinoa Skillet Casserole are easy bean-based dinner options. 'For women over 50, nutrition plays a vital role in protecting long-term brain health, especially as hormone changes can affect memory, mood and cognitive sharpness,' says Robinson. That's why consuming the recommended two servings of fatty fish a week should be at the top of your list. 'Fatty fish are packed with omega-3 fatty acids that help reduce inflammation in the body,' says Fencl—that includes inflammation in the brain. Research suggests that consuming adequate amounts of omega-3s can preserve brain function as you age. (That's why omega-3s earned our top spot for the most important nutrient for brain health as you age.) Omega-3s can also be helpful for those who are still transitioning through menopause. Per Fencl, omega-3s can alleviate menopausal symptoms (mood swings, sleep disturbances and hot flashes), improve overall health and support healthy body weight by increasing satiety and controlling cravings. Need some inspo for adding fatty fish to your meal plan? Try this Green Goddess Tuna Salad or these Ginger-Soy Salmon Bites. Go meatless for dinner at least once a week and opt for soy foods in place of your usual protein. They're not only a source of high-quality plant-based protein, but they also provide a host of other nutrients that are needed after turning 50. Soy contains a unique nutrient called phytoestrogens, which act like a weaker form of the hormone estrogen. These phytoestrogens may help manage symptoms of menopause, like hot flashes and night sweats. Research suggests that these helpful phytoestrogens may also protect bone strength after menopause While tofu has a reputation for being bland, it doesn't have to be! Try these Honey-Chipotle Tofu Bites or Tofu with Peanut-Ginger Sauce. Add extra fiber to a meal by swapping tofu for tempeh and give these Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce a try. 'Berries are a powerful ally for brain health in women over 50,' says Robinson. 'Berries are rich in antioxidants, which can help fight oxidative stress that contributes to age-related memory decline. Research shows that regular berry consumption—especially blueberries, strawberries and blackberries—may delay cognitive aging and decrease the risk of dementia.' Berries aren't just a great brain food either. The antioxidants in these tasty little fruits are also great for the heart—a focus after 50, since risk of heart disease increases. Research suggests that the antioxidants in blueberries could improve measures of cardiovascular health in postmenopausal women, particularly those with high blood pressure. Add berries to your breakfast with these Lemon-Blueberry Overnight Oats or our Berry-Green Tea Smoothie. Women who are postmenopausal may have an increased risk of developing type 2 diabetes. The good news is that focusing on nutrient-dense foods that are rich in fiber, like quinoa, may help. In fact, research suggests this noteworthy grain may help regulate blood sugar in older adults. What's the secret? While quinoa provides carbohydrates, it is also a source of blood-sugar balancing protein and fiber. A 1-cup serving of cooked quinoa provides 5 grams of fiber as well as 8 grams of protein. Quinoa is also rich in antioxidants, which will tackle inflammation, a factor that increases your risk of age-related chronic diseases like diabetes, heart disease and dementia. Looking for a new way to add quinoa to your diet? Try this Baked Kale Salad with Crispy Quinoa. Don't Miss Out on Protein: 'Adequate protein intake helps regulate blood sugar by improving insulin sensitivity, which can be crucial in preventing insulin resistance and managing the risk of type 2 diabetes, conditions that are more common as hormone levels fluctuate,' says Fencl. Some studies suggest that aiming for 1 to 1.2 grams of protein daily per kilogram of body weight can help prevent muscle loss postmenopause. Add Strength Training to Your Workout Routine: Protein and strength training work synergistically to help preserve muscle mass during and after menopause. 'Protein consumption needs to be paired with consistent strength training,' notes Fencl. 'I recommend two to four days per week of heavy strength training that lasts between 30 to 45 minutes and focuses on four to eight reps per set.' Sleep: 'Sleep is an underrated yet crucial necessity for women in their menopausal stage. A good night's sleep acts like a phone charger; it recharges our energy and well-being. Some tips to achieve a better sleep are creating a nighttime routine (e.g., journaling, reading, taking a bath) or switching to cooling sleepwear or cooling bedding to reduce night sweats,' says Portik-Gumbs. A nutrient-rich diet is important at any stage of life, but may be even more so for women in their 50s. During this decade, women face the pivotal transition through menopause to postmenopause. The significant hormone shift that accompanies menopause brings about new health concerns like maintaining bone density and supporting brain and heart health. Prioritizing a few essential nutrients like fiber, omega-3 fatty acids, calcium and protein can help you thrive while navigating this new life stage. Nutrition experts suggest that adding foods like fatty fish, beans, soy and nuts to your weekly diet will help you hit the mark on these much-needed nutrients. Read the original article on EATINGWELL
Yahoo
03-04-2025
- Health
- Yahoo
Spring into health: A dietitian's guide to refreshing your pantry
Spring cleaning isn't just about tidying up your home — it's also the perfect opportunity to refresh your eating habits. A well-organized pantry can make choosing healthier foods easier while also reducing food waste. It's easy to accumulate snacks and other pantry staples that don't align with your health goals, so a seasonal refresh can help reset your kitchen environment to make healthier choices a no-brainer. Of course, getting rid of outdated food products is the first step in cleaning your pantry — let's be honest, most of us have far too many boxes of stale crackers or expired soups taking up valuable shelf space — but it's also about filling your shelves with better-for-you snacks and staples. "A clean and organized kitchen not only makes meal prep easier but also ensures you're using fresh ingredients. Take this opportunity to restock your go-to favorites so you're ready for quick, delicious meals all season long," says Lindsay Fencl, RD, CD. If you're ready to get started, grab your garbage can and your grocery list and follow along with our step-by-step guide as we dive into some practical ways to refresh your pantry and transform it into a space that encourages healthy eating year-round. Roll up your sleeves, clear space in your kitchen and let's get started by taking everything out of your pantry. If you haven't done this before, let me warn you — it can be shocking how much food you actually have. Once everything is out of the pantry, it's time to clean. Cleaning may seem like a chore, but trust me, it's a satisfying task that will leave you with a pantry you'll actually want to open every day. A vacuum, microfiber cloth and natural, all-purpose cleaning spray should do the trick. For this step, I recommend having a large garbage bag and a donation box nearby — and maybe a pair of reading glasses. If you haven't cleaned out your pantry recently, there's a good chance you have a few expired items lurking around. When checking expiration dates, you'll likely come across terms like "use-by," "best if used by" or "sell by." These dates mainly indicate food quality, not safety. Use-by dates signal the best time for flavor and quality, while sell-by dates help stores manage inventory. If a pantry food item is past its use-by date but shows no sign of spoilage, it's generally safe to eat. This is also a great opportunity to take a closer look at nutrition labels and see if any items might be working against your health goals. "If ultra-processed snacks tend to derail your goals, consider reducing how many you keep on hand," recommends Voula Manousos, LDN, dietitian of Nutrition Design With You in Mind. Focus on eliminating foods that are high in added sugars, sodium and saturated fats, while low in fiber or protein. This way, your pantry will align better with your goals and also help you make healthier choices when hunger strikes. Foods that are no longer safe to eat should be thrown away or composted. However, nonperishable items that you simply no longer want can often be donated to your local food pantry. Once the shelves are clean, the fun part can begin: organizing. Besides making your pantry aesthetically pleasing, keeping an organized pantry can help you meal plan faster. Grouping similar types of foods, like grains and pastas, together helps you more quickly identify which foods you already have on hand. In addition to organizing by type, investing in a few tools, like clear food storage containers, canned food racks and tiered adjustable shelving, can make knowing what's in your pantry easier. You're also more likely to eat what you can quickly see, so keeping more nutritious foods front and center is a good trick for encouraging healthier habits. It may sound obvious, but the key to eating healthier is keeping healthier foods at home. And having a go-to list of better-for-you staples can help make grocery shopping easier and minimize the number of nights you find yourself ordering takeout. While by no means exhaustive, here's a shelf-by-shelf list of tips for how to choose healthier pantry staples, along with a few of my favorite products. While not inherently unhealthy, traditional white flour pasta doesn't offer much in terms of protein, fiber or essential micronutrients. Luckily, there are numerous healthier alternatives that are higher in fiber and protein or made from more nutritious ingredients, like chickpeas, edamame or whole grains. What to look for: Short ingredient list Few, if any, artificial additives At least 6 grams of fiber At least 8 grams of protein Boinatuae Organic Sourdough Pasta, the Only Bean Edamame Spaghetti and Goodles macaroni and cheese are great examples of how pasta can be made healthier, yet still deliver on taste and texture. It's estimated that most Americans only consume about half the daily recommended amount of fiber. One easy way to boost the fiber content of your meals is by trading your refined grains, like white rice, for their whole grain counterparts. Not only are whole grains more nutritious, but they can also add a wonderful nutty flavor and chewy texture to dishes. What to look for: 100% whole grain, like brown rice, farro, quinoa, barley or bulgur Free of fillers and artificial additives Organic or sustainable sourcing, if that's a priority for you Trader Joe's 10 Minute Farro and BetterBody Foods Organic Quinoa are my go-tos for quick weeknight dinners. Despite what you might think, canned foods can be just as nutritious as their fresh counterparts. Canned beans, lentils, soups, fish and veggies are all helpful to keep on hand for quick yet nutritious, budget-friendly meals. What to look for: Low-sodium or no-added-salt varieties Broth-based or lighter cream-based soups containing some veggies Canned fruit packed in water or its own juices Sustainably caught fish with minimal additives I typically have at least three types of canned beans in my pantry. However, I also like to keep a can or two of lentils on hand for nights when I forget to prep dried lentils ahead of time. Canned tomato products are also a must for whipping up homemade spaghetti sauce or tomato-based curries. When it comes to snacking, crunchy foods like potato chips and crackers reign supreme in many households. Unfortunately, many of these snack foods are high in sodium, contain artificial ingredients and are devoid of any real nutritional value. But not to fear — it's still entirely possible to munch on something crunchy without compromising your health goals. What to look for: Made from whole grains, seeds, nut flours or legumes At least 3 grams of fiber Less than 3 grams of added sugar Less than 150 milligrams of sodium Few, if any, artificial additives, including colors and flavors Simple Mills Almond Flour Crackers, LesserEvil Popcorn and the Only Bean Crunchy Roasted Edamame Beans are great examples of healthier snacks that pack a satisfying, savory crunch. From creamy nut butters to tiny seeds, one of the easiest ways to add a dose of healthy fats to your meals and snacks is by adding a tablespoon or two of nuts, nut butters or seeds, like chia, hemp or flax. What to look for: Natural nut butters containing just one ingredient — or two, if you prefer your nut butter slightly salted Lightly salted or unsalted nuts and seeds Ground flaxseeds, rather than whole (for convenience) If portion control is your downfall, opt for brands offering single-serving-size snack bags, like Wonderful Pistachios Variety Pack. Growing up in a cereal household, we had a whole cabinet devoted to this sugary breakfast staple. Cereal is still my go-to after-dinner snack, but as a dietitian, I'm pickier about which products I keep on hand. While some options are clearly less healthy — hello, tiny marshmallows — others are a bit sneakier with the amount of added sugar they contain. What to look for: Made from nut flours (like almond), legumes (like chickpeas) or 100% whole grains At least 4 grams of fiber Less than 8 grams of added sugar Ideally, 4 or more grams of protein For a high-protein pick, Three Wishes is my go-to, though it's hard to beat the simplicity and affordability of regular Cheerios. I'd also argue that you can't have a healthy pantry without oats. Oats are both incredibly nutritious and versatile. From classic stove-top oatmeal to pulsing them as a healthier breading for chicken, I highly recommend keeping a container of oats in your pantry. Because I use them daily, I grab a bag of Kirkland Signature Whole Grain Rolled Oats whenever I'm at Costco. It's hard to beat the convenience of a protein bar. However, many options are loaded with artificial additives and can contain as much added sugar as a candy bar. Especially since they aren't cheap, it's worth doing your homework to find a bar or two that aligns with your nutritional needs, taste preferences and budget. What to look for: Short list of recognizable ingredients Few, if any, artificial additives At least 3 grams of fiber At least 12 grams of protein No more than 10 grams of added sugar After putting 20 bars to the test, Aloha protein bars came out on top. TRUBAR's lineup of dessert-inspired protein bars offers a similar texture but with fewer calories, while Transparent Labs Grass-Fed Protein+ Bars are a good option if you're trying to make gains at the gym. What's life without a little sweetness? I've worked with enough clients to know that deprivation rarely works; in fact, it often backfires. The key is choosing products that are made with better-for-you ingredients, like dates, nuts, seeds, dark chocolate or whole wheat flour. What to look for: Less than 8 grams of added sugar Less than 5% of the Daily Value for saturated fat Few, if any, artificial additives Short list of recognizable ingredients Bonus points for the inclusion of fruits or vegetables A square of good-quality dark chocolate, like Theo Sea Salt Organic Dark Chocolate, or a few SkinnyDipped Almonds typically does the trick for satisfying my sweet tooth. That said, there's no shortage of better-for-you treats out there — it just requires a bit of reading to ensure the ingredients, nutrition stats and portion size are right for you. Now that your pantry is organized and stocked with the essentials, meal planning and finding healthy snacks should feel a lot easier. Start by focusing on one or two pantry staples, like chickpeas or farro, and search for healthy recipes to bring them to life. By using what you already have, you'll not only save money but also cut down on food waste. Remember to restock your essentials regularly and take a few minutes each month to tidy up your pantry, keeping it clean and ready for your next cooking adventure. "I recommend a quarterly pantry cleanup that will allow you to take inventory of what needs to be stocked up on and what needs to be used or thrown away. Of course, any time you have a spill or leak, you should clean it up right away to prevent pest infestations," says Simran Malhotra, MD, founder of Wellness by LifestyleMD in Bethesda, Md. According to Malhotra, "There are growing concerns around plastics and microplastic effects on human health." She goes on to explain that certain plastics have been linked with negative effects on health, including an increased risk for respiratory disorders and reproductive issues. While research on the safety of various types of plastics is ongoing, high-density polyethylene (HDPE), low-density polyethylene (LDPE) and polypropylene (PP) plastics appear to be the safest for food storage. Still, it's important to note that many experts, including Malhotra, don't recommend heating food in plastic containers. If you want to skip plastic containers altogether, glass and stainless steel are good options. "Generally, 'best by' and 'sell by' dates determine when the food will be at its peak quality and are not safety dates. For most nonperishable foods, eating them shortly after the 'best by' or 'sell by' date is generally safe as long as there are no signs of spoilage," explains Malhotra. "Perishable foods at high risk of contamination should not be consumed after the expiration date," says Malhotra. Infant formula, baby food, dairy products, prepared deli foods (like egg or tuna salad) and fresh or frozen meat, poultry and fish are examples of foods that should be consumed before their expiration date. Lindsay Fencl, RD, CD Voula Manousos, LDN, registered dietitian of Nutrition Design With You in Mind Simran Malhotra, MD, DipABLM, CHWC, founder of Wellness by LifestyleMD, in Bethesda, Md. Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
