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The #1 Habit to Break to Improve Your Memory
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points Repeating the same routine daily may harm your memory and lower cognitive function over time. Switching up activities can improve memory, brain flexibility and emotional well-being. Trying new foods, workouts and hobbies keeps your brain stimulated and strengthens though the popularity of books like Atomic Habits or habit-stacking routines have been revolutionary for people to execute healthier and happier lifestyles, doing the same routines over and over can get you stuck in a rut. Worse, that rut could actually be damaging your cognitive function and impairing your memory. Yes, it's true—getting too stuck in your same routine over and over can be a detriment to your cognitive health—and research backs it up. Here's why. Changing Your Routine Of course, some habits, like diet and exercise, can help improve your health and reduce your risk of chronic disease. But one of the best things you can do for your brain is to break out of the need to constantly set habits and avoid getting stuck in the same routine. For instance, one study found that diversifying your daily activities and changing up what you do can actually result in higher overall cognitive functioning. The study evaluated participant data from the National Survey of Daily Experiences and found that participants with diversity in seven common daily activities, including paid work, time with children, leisure, physical activities and volunteering, ended up having higher scores for cognitive and executive functioning. Episodic memory was also better for those with higher activity diversity. Even if you find yourself changing up what happens day-to-day, sometimes you can get stuck in the same routines in other areas of your life, like eating the same meals or scrolling too much on your phone. Research shows a balanced, diverse diet leads to better mental health and superior cognitive function. In fact, shifting your food choices actually results in increased activity in your posterior cingulate cortex, a part of the brain in charge of your cognitive and behavioral processes. Changing your routine can seem intimidating, especially after you have worked so hard to set a healthier routine and lifestyle. However, you can still mix up your routine in clever ways and maintain your healthy habits at the same time. For example, switch up your routine in the kitchen and meal-prep different foods each week, or challenge yourself to make new healthy recipes. Try different types of movement and workouts, and give yourself the opportunity to learn new hobbies. This may be a great opportunity to finally learn that language or take guitar lessons! Keep reading to learn why changing your daily routine is the best way to improve memory. Why Changing Your Routine Is So Great for Memory Stimulates Your Brain Changing up your routine requires you to keep your brain active, which in turn helps to exercise your brain. Trying new things and switching what you do (even something as simple as making a new recipe or learning a new skill) is associated with higher levels of cognitive ability throughout life. It's so powerful that challenging the brain with new activities early in life may help protect the brain against cognitive losses in old age. Rewires Your Brain If you're doing the same things over and over, you're not giving your body and your mind the opportunity to be challenged. Exercising your mind daily and giving it new opportunities to solve new problems helps to keep your brain stimulated and challenges neuroplasticity. This is the brain's ability to rewire itself on the cellular level, which may improve memory. You May Feel Happier Not only does varying your routine improve your cognitive health, but you'll also feel happy about it. Researchers in one study found that people tend to be happier when they depart from their daily routines and give themselves new places and new experiences to explore. Even the smallest changes in your physical routine may make you happier and benefit your brain. More Tips In addition to breaking up your routine, these healthy habits can also improve your memory: Get quality sleep: Given all of the ways getting a good night's sleep benefits your health, getting your zzz's may seem like a no-brainer. But high-quality sleep can do wonders for your cognition. For example, quality sleep helps regulate your circadian rhythms, balances hormones and improves decision-making, emotional interpretation and concentration. Eat more fruits and vegetables: Research finds that eating a diet rich in antioxidant-packed foods such as fruits and vegetables may help slow down memory decline and aging. Move your body: Yes, physical movement is just as important as diet and sleep when it comes to your cognitive health. Because getting a variety of exercise is good for cognition (like a mix of aerobic and resistance training), physical activity can be a great way to switch up your routine in your daily life, benefiting your brain in multiple aspects. Chew your food: This may seem a little silly, but it's true. Eating requires you to use your chewing muscles and actually functions as exercise for your head and, evidently, your brain. So while having that protein-packed smoothie is great, be sure to also incorporate opportunities to chew those fibrous fruits and vegetables and activate those muscles. Our Expert Take Even though daily habits, like eating a balanced diet and regular exercise, can help us stay healthy, getting stuck in the same routines isn't always helpful for cognitive health. Research finds that changing up your routine—even if it's as simple as trying new recipes or challenging yourself to do new workouts—results in a higher overall cognitive function. Diverse activities can help stimulate your brain and keep it active, and can even make you feel happier. So find ways throughout your day-to-day life to try new things and change up your usual routines. Your brain will thank you for it! Read the original article on EATINGWELL
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2 days ago
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3 Ways Chia Seeds May Interact with Your Medications
Reviewed by Dietitian Alyssa Pike, RDN Despite their tiny size, chia seeds pack a powerful, nutrient-rich punch. They provide a boost of vitamins, minerals, healthy fat and fiber to whatever food they're paired with—whether in a smoothie bowl, pancakes or oatmeal bars. That's because chia provides a good plant source of polyunsaturated fatty acids, including omega-3 fatty acids, which may help reduce blood pressure, improve cholesterol levels and quash inflammation, among many other benefits. Chia seeds are also a good source of antioxidants, which protect against cellular damage linked to chronic disease. Chia seeds are also high in soluble fiber and form a gel-like substance when they come in contact with liquid—that's why chia seed pudding is so creamy. Due to their fiber content—1 ounce contains 10 grams of fiber—chia seeds may help increase satiety, lower LDL cholesterol and improve regularity. But these tiny seeds have a bit of a sinister secret: Despite being as good-for-you as they are, chia seeds may also interact with certain medications, affecting their potency and effectiveness. Learn about which medications to have on your radar and must-know precautions to keep you safe while eating this mighty seed. Chia Seeds & Medication Interactions Blood Pressure Medication The antioxidants and peptides found in chia seeds may help act like a natural ACE inhibitor (a common class of blood-pressure-lowering drugs) to decrease blood pressure and promote heart health. That's a perk on its own, but eating chia seeds while taking antihypertensive medications could decrease your blood pressure more than expected. Anticoagulant and Antiplatelet Medications Chia seeds may have antiplatelet properties, which prevent clots from entering the bloodstream. Good news for reducing your risk for heart attack and stroke, but this can be too much if you're also being treated with blood thinners, which may increase the risk for bleeding. 'If you are taking an anticoagulant or an antiplatelet, use caution,' says pharmacist Ronald Smith, Pharm.D., RPh. Diabetes Medications Chia seeds are a smart choice if you're managing your blood sugar, as their fiber helps slow down digestion. There's evidence that chia may help reduce the rise in blood sugar that occurs after eating, and they may also have the potential to be used in diabetes treatment due to their antioxidant and antiinflammatory properties. However, if you're taking medication to treat diabetes, such as insulin, watch how your blood sugar responds to meals and snacks containing chia, since chia could lower your blood sugar too much. 'If you're new to chia seeds and are on insulin, consult your physician, as you may need to adjust your dosage,' says Robert Graham, M.D., M.P.H. a board-certified internal and integrative medicine physician and founder of Fresh Medicine. Effects of Chia Seeds on Medication Absorption Overall, because chia seeds have potential blood-pressure-lowering, antiplatelet and blood-sugar-reducing properties, there may be additive effects between chia and the medications that treat these conditions. In other words, your blood pressure or blood sugar may dip too low when you combine the two. In terms of medication absorption, it's important to remember that chia is notably high in fiber. In some instances, you may get more fiber from eating chia than from taking a serving of a fiber supplement, depending on how much chia you're eating. And fiber can slow down the absorption of certain medications. If you routinely eat a lot of chia, ask your provider if you should space out the time between eating chia and taking your medications. Precautions and Recommendations If you are taking any of the above medications and want to incorporate chia seeds into your diet, there are a few things to consider. First and foremost, consult with your health care professional when making any significant dietary changes, including taking supplements. You can also talk to your local pharmacist about any food-medication interactions you might run into on your current prescriptions, over-the-counter medications or supplements. Don't be shy about asking if chia seeds are safe for you. If you have never eaten chia seeds before or haven't eaten them since starting any of the above medications, Graham recommends 'starting low and going slow.' Consume a small amount of chia seed and gradually increase your intake to a level you can tolerate with no issues. Our Expert Take Chia seeds are a nutrient-packed food rich in omega-3s, fiber and antioxidants. They also may interact with some medications, specifically those prescribed for high blood pressure, other cardiovascular conditions (antiplatelets and anticoagulants) and diabetes. If you are being treated for those health conditions, it doesn't necessarily mean you should avoid chia seeds. But talk to a health care professional about making chia seeds part of your diet; they may want to monitor you for any interactions or side effects. Read the original article on EATINGWELL
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3 days ago
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The #1 Whole Grain for Better Gut Health, According to a Gastroenterologist
Reviewed by Dietitian Alyssa Pike, RDN Whole grains are the MVP of the carbohydrate family. They pack important nutrients like dietary fiber, protein, vitamins and minerals that play an important role in a healthy diet. Whole grains are well known for their heart-health benefits, but they provide a host of benefits for our gut, too. Gastroenterologist Michael Schopis, M.D., shares more, including his top pick for better gut health: 'Whole grains like rye, wheat and oats have all been shown to be very beneficial for gut health—improving the diversity of gut microbiota, stool frequency and increasing short-chain fatty acid production. Based on this data, I would say all whole grains are a great choice, but if I had to choose one, I would choose oats.' Read on to find out why oats top the charts as the No. 1 whole grain to include in your diet for better gut health. Why Oats Are the #1 Whole Grain They Support Good Gut Bugs One of the top reasons oats are such a phenomenal food for gut health, according to Schopis—they function as a prebiotic. Prebiotics are nonliving organisms that provide food for probiotics, those good bugs that live in your gut. Beta-glucan, a type of soluble fiber found in oats, contributes to the prebiotic function of oats. When fiber in oats is digested, it provides food for the probiotics in the microbiome, in turn supporting the functions they carry out. They Improve Gut-Brain Communication Your mood is highly connected to the health of the microbiome, thanks to the gut-brain axis. Feeling off? The pickup you need could be found through feeding your gut. In fact, research suggests that the increase in short-chain fatty acids that are produced through the breakdown of dietary fiber may play a role in improving mood and disorders of the central nervous system. When SCFAs are produced, they support the intricately connected nervous, immune and endocrine systems that work together to keep you healthy, especially when exposed to stressors. Through this action, SCFAs also provide support for the blood-brain barrier, protecting the brain from harmful substances while simultaneously influencing mood. Natalie Rizzo, M.S., RDN, shares, 'An important step in supporting a better mood is focusing on feeding your gut. Simple foods, like whole-grain oats, are an easy way to improve your mood and energy levels, in turn supporting a healthier you.' They Offer Support for Immune Health A large portion of your immune system is housed within the microbiome, which means supporting gut health may be your ticket to fewer sick days. A recent scientific review explored the research on oats and immune health and found the wide variety of compounds found in oats— including dietary fiber, copper, iron, selenium and zinc—offered pretty impressive benefits when it came to immune health. Additionally, the phytonutrients found in oats have antioxidant properties that help scavenge free radicals (those bad guys that can make you sick over time). Rizzo writes, 'Eating oats supports a healthy microbiome that can adapt to changes (like the annual cold and flu season) and keep you functioning at your prime.' They Help Increase Satiety Fiber is a key factor that influences satiety, or the fullness factor that comes with eating. Foods like oats that are high in fiber take longer to digest, meaning they offer more staying power and keep you fuller for longer. Hannah Ackermann, RD, writes, 'Unlike refined carbs, the fiber in whole grains isn't broken down in your small intestine. Hours later, it reaches your large intestine, where beneficial gut bacteria ferment it. This delayed release of hormones several hours after eating whole grains is known as the 'second meal effect.' Fiber in whole grains provides a lasting sense of satisfaction, helping you manage hunger more effectively throughout the day.' Strategies for Better Gut Health While diet certainly plays an important role in your gut health, so does how you move your body, your stress levels and more. Consider these tips to support better gut health, too: Eat a . Schopis' best advice: 'Consume a diet high in different fibers, which includes whole grains, veggies, fruits, nuts and legumes. Diverse, high-fiber diets have been shown to increase the amount of beneficial gut bacteria and improve metabolic health.' If you're not sure where to begin, start with the Mediterranean diet, he suggests. Limit highly processed foods. Not all foods are created equally, even those with fancy marketing slogans. 'Focus on eating a variety of foods that are rich in fiber first and foremost, and limited in added sugars, salt and preservatives,' writes Rizzo. This doesn't mean you can't rely on convenience foods, like flash-frozen fruits and vegetables or canned beans. Those are A-listers on a diet to support better gut health. Incorporate regular movement. Movement is a star player in keeping your gut happy, healthy and regular. Rizzo encourages clients to find a form of movement they enjoy and fit it in routinely. She writes, 'Daily movement is key to keeping your gut healthy and mood balanced. Whether it's a run, walk or yoga class, find what you love and do it daily.' Focus on . High stress levels can negatively impact your gut health. Finding a moment to unwind daily is key to managing your cortisol levels and improving your gut health. Rizzo shares, 'Stress management shouldn't stress you out. Find something that feels natural and doable and fit it in daily. For many of my runners, this is even a 10-minute mobility break where they can stretch and breathe all at once.' Our Expert Take A healthy gut is key to a healthy life. Your gastrointestinal system plays an integral role in total body health, not only through helping your digestive system run smoothly but also in keeping your mood stabilized and immunity strong. That's why gastroenterologists and dietitians recommend focusing on adding whole grains to your diet, due to the supportive role they play in better gut health. While all whole grains are great and experts encourage you to eat a wide variety of them, oats are the No. 1 pick based on the research to date. If you're not adding oats into your diet yet, get started today with a box of oats and one of these 12 recipes EatingWell readers love in their kitchens too! Read the original article on EATINGWELL
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3 days ago
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Is Eating Too Many Raw Vegetables Hurting Your Gut? Here's What Dietitians Say
Reviewed by Dietitian Karen Ansel, M.S., RDN Feeding your gut the right blend of foods and nutrients is key to helping it function at its best. Which begs the question – is eating too many raw veggies helping – or hurting – your gut health? Considering that less than 10% of us consume enough veggies to begin with, we decided it's time to settle the debate. So, we put the question to gut health experts. You might be surprised to learn that the answer isn't the same for everyone. 'Eating a large amount of raw veggies is not inherently bad,' says Kara Hochreiter, M.S., RDN, LD. 'In fact, it can be a great way to boost your intake of fiber, antioxidants and key micronutrients. However, for those with poor digestive function and/or pre-existing gut conditions, too many raw vegetables can trigger or exacerbate symptoms and may even impair nutrient absorption.' Let's explore how raw veggies impact your gut health and if yours could benefit from a quick steam. The Upsides of Raw Veggies They Promote a Healthy Microbiome Fiber is key for gut health. Yet, few of us get the recommended 25 to 38 grams of fiber we need daily. Adding more vegetables, whether raw or cooked, does double duty by helping to close this gap and support a healthy gut. How does the fiber in raw veggies work its magic on your gut? After you eat, say, a crunchy, sliced red bell pepper, its fiber travels to your gut. When it gets there, it's fermented by your good gut bacteria. This process produces beneficial compounds called short-chain fatty acids, which help keep the lining of your gut strong and healthy. They Contain Compounds that Support Your Gut Raw veggies are also rich in phytochemicals that offer some pretty stellar gut health benefits. These compounds act as antioxidants that help protect your gut–and the rest of your body–from inflammation. This, along with the abundant vitamins and minerals in raw vegetables, provides a trifecta of gut-supporting protection. They May Prevent Constipation Whole grains aren't the only foods that provide the fiber you need to stay regular. Raw veggies are a delicious way to load up on fiber to help keep things moving. Plus, they're rich in water, which helps keep your poop soft and easy to pass. Cucumbers, lettuce, celery and tomatoes are all loaded with fluids. The Downsides of Raw Veggies: They Can Be Difficult for Some People to Digest On the flipside, eating lots of raw veggies isn't for everyone. This is especially true for people with underlying gut conditions, like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). 'When raw veggies are eaten in large quantities, they can be harder to break down due to their firm texture and high volume, which may lead to bloating or gas,' says gut-health dietitian Jessie Wong, MAcc, RDN, LD. It's not that raw veggies are harmful for people with these conditions. It may simply require more effort for their guts to digest them. If you have IBS or IBD, cooking your vegetables can help, says Wong. 'Essentially, cooking breaks down the fibers and cell walls, making vegetables easier to chew, digest and absorb, especially for those with sensitive digestion,' she explains. May Increase Bloating & Gas If you have IBS or are sensitive to certain difficult-to-digest carbohydrates known as FODMAPs (short for fermentable oligosaccharides, disaccharides, monosaccharides and polyols), some raw veggies can make you gassy and bloated. 'Cruciferous vegetables, such as broccoli, cauliflower, cabbage and kale, can be problematic due to their sulfur compounds and high fermentability,' says Hochreiter. 'Onions and garlic are also common culprits, particularly for those with IBS or FODMAP sensitivities.' This doesn't mean you have to avoid all raw vegetables, only the ones that cause discomfort. They May Reduce the Absorption of Certain Nutrients Some vegetables that are often eaten raw, like leafy greens, such as spinach and beet greens, are rich in calcium-binding compounds called oxalates. Oxalates aren't only problematic for calcium absorption. They can increase the risk of kidney stones in some people who are predisposed to this condition. While cooking these leafy greens won't remove all of their oxalates, it may reduce some of them. But if you love a leafy green salad, stick with low-oxalate greens like kale or romaine lettuce. Does Cooking Veggies Get Rid of the Nutrients? 'While cooking can reduce some heat-sensitive, water-soluble vitamins like vitamin C and folate, it can also enhance the bioavailability of certain nutrients, like beta-carotene in carrots and lycopene in tomatoes, making it easier for the body to absorb after cooking,' says Wong. Hochreiter points out that cooking vegetables may offer advantages for people with digestive issues. "Cooking helps break down tough fibers and may even reduce fermentable compounds, making vegetables easier to digest and less likely to provoke symptoms," she says. The way you cook your veggies can also impact their nutritional value. One study found that the amount of certain minerals in cooked eggplant, potatoes and zucchini varied substantially depending on how they were prepared. For example, both steaming and microwaving reduced the mineral content of potatoes, but zucchini's minerals were largely unchanged whether they were raw or cooked. And the minerals in eggplant actually increased after grilling or microwaving. The take-home message? There's not necessarily a best way to cook veggies to maximize their nutrient absorption since this can vary depending on multiple factors. Instead, Wong recommends this simple rule of thumb when cooking veggies: 'Use gentle cooking methods like steaming, roasting or sautéing with minimal water. While some nutrient loss is inevitable, cooked vegetables remain highly nutritious.' Tips to Enjoy Veggies for Gut Health Any vegetables can be a bonus for your gut, whether raw or cooked. To embrace more vegetables in your gut health routine, try these tips from Wong and Hochreiter. Think Slow and Steady: If you're increasing your vegetable intake, do it gradually to give your gut time to adjust to their fiber. Experiment with Roasting: Roasting is one of the easiest ways to prepare delicious veggies. It softens their tough fibers, brings out their natural sweetness and enhances everything from grain bowls to breakfast scrambles. Blend Them: Blending vegetables into soups, stews, sauces or smoothies is another simple way to sneak in extra nutrients while also making their fiber easier to digest. Switch Them Up: Combine raw and cooked veggies in your meals for a full spectrum of nutrients and different kinds of fiber. Toss roasted peppers into a leafy green salad or top a baked potato with some fiery tomato salsa. Don't Forget Healthy Fats: Cooking veggies with olive oil or pairing raw vegetables with avocado or tahini-based dips can improve absorption of vitamins A, D, E and K, which all require fat for absorption. Our Expert Take If you're worried that eating too many raw vegetables is hurting your gut health, you can probably relax. Raw veggies are rich in fiber, vitamins, minerals and antioxidants shown to support gut health. However, if you have a sensitive digestive system or are living with IBD or IBS, you may find that steamed or roasted veggies agree with your gut better. These cooking methods can help soften their fibers for a more comfortable vegetable-eating experience. In the end, almost all of us could benefit from eating more vegetables, whether they're raw or cooked. So, choose what feels best for you and eat up! Read the original article on EATINGWELL
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5 days ago
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7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian
Reviewed by Dietitian Alyssa Pike, RDN If you have high blood pressure or are at risk of developing high blood pressure, you may want to follow the Mediterranean diet. Due to its emphasis on nutrient-rich fruits, vegetables, whole grains and healthy fats, this popular way of eating is linked to many health benefits, including improved heart health and lower blood pressure. In this seven-day Mediterranean meal plan, we map out a week of meals and snacks tailored to help improve blood pressure. While we emphasize plenty of fresh produce, we don't skimp on protein. You'll find a wide variety of protein sources spread throughout each day to help keep you full and provide lasting energy. If you have high blood pressure or are simply looking to up your nutrition, this meal plan can help. Meal Plan at a Glance Egg scramble/ Almonds Greek salad/ Yogurt & strawberries Salmon & farro Overnight oats/ Pear Sweet potato & chicken salad/ Bell pepper & cottage cheese Chicken kebabs & quinoa/ Apple Overnight oats/ Yogurt & peach Sweet potato & chicken salad/ Bell pepper & cottage cheese Lentils & veggies Overnight oats/ Pear Sweet potato & chicken salad/ Bell pepper & cottage cheese Shrimp & couscous/ Apple Yogurt & cherries/ Apple & nut butter Sweet potato & chicken salad/ Bell pepper & cottage cheese Chicken & rice Yogurt & cherries/ Apple Chicken & rice/ Cucumber & hummus Fish tacos Egg scramble/Almonds Chicken & rice/ Yogurt & blackberries Chicken salad Day 1 Breakfast (295 calories) 1 serving Spinach & Egg Scramble with Raspberries Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (344 calories) 1 serving Greek Salad with Edamame Afternoon Snack (193 calories) 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt ½ cup strawberries 2 Tbsp. chopped slivered almonds Dinner (450 calories) 1 serving Lemon-Herb Salmon with Caponata & Farro Daily Totals: 1,488 calories, 82g fat, 14g saturated fat, 96g protein, 104g carbohydrate, 31g fiber, 1,499mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 2 Breakfast (333 calories) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats Morning Snack (131 calories) 1 large pear Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (473 calories) 1 serving Hot-Honey Chicken & Pineapple Kebabs ½ cup cooked quinoa 1 serving Garlicky Green Beans Evening Snack (95 calories) 1 medium apple Daily Totals: 1,485 calories, 44g fat, 8g saturated fat, 84g protein,194g carbohydrate, 31g fiber, 1,456mg sodium To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack. Day 3 Breakfast (333 calories) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats Morning Snack (264 calories) 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt 1 medium peach 3 Tbsp. chopped slivered almonds Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,502 calories, 64g fat, 9g saturated fat, 91g protein, 147g carbohydrate, 29g fiber, 1,385mg sodium To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 4 Breakfast (333 calories) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats Morning Snack (131 calories) 1 large pear Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (478 calories) 1 serving Spicy Shrimp, Vegetable & Couscous Bowls Evening Snack (95 calories) 1 medium apple Daily Totals: 1,490 calories, 50g fat, 7g saturated fat, 81g protein, 185g carbohydrate, 28g fiber, 1,062mg sodium To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack. Day 5 Breakfast (350 calories) 1 cup nonfat plain strained (Greek-style) yogurt 3 Tbsp. slivered almonds 1 Tbsp. chia seeds ½ cup cherries (fresh or thawed from frozen) Morning Snack (291 calories) 1 medium apple 2 Tbsp. almond butter Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (419 calories) 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans Meal-Prep Tip: Reserve 2 servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for lunch on Days 6 and 7. Daily Totals: 1,513 calories, 57g fat, 8g saturated fat, 104g protein, 157g carbohydrate, 31g fiber, 1,089mg sodium To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to lunch and 1 large pear as an evening snack. Day 6 Breakfast (350 calories) 1 cup nonfat plain strained (Greek-style) yogurt 3 Tbsp. slivered almonds 1 Tbsp. chia seeds ½ cup cherries (fresh or thawed from frozen) Morning Snack (95 calories) 1 medium apple Lunch (419 calories) 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans Afternoon Snack (119 calories) 1 cup sliced cucumber ¼ cup hummus Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,492 calories, 57g fat, 9g saturated fat, 101g protein, 157g carbohydrate, 32g fiber, 1,259mg sodium To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 2 Tbsp. almond butter to A.M. snack and have 1 medium orange as an evening snack. Day 7 Breakfast (295 calories) 1 serving Spinach & Egg Scramble with Raspberries Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (419 calories) 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans Afternoon Snack (150 calories) 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt 1 cup blackberries Dinner (432 calories) 1 serving Sesame Kohlrabi & Chicken Salad Daily Totals: 1,503 calories, 64g fat, 10g saturated fat, 113g protein, 125g carbohydrate, 32g fiber, 1,465mg sodium To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to A.M. snack and 3 Tbsp. slivered almonds to P.M. snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Mediterranean recipes, including 20+ High-Protein Mediterranean Diet Dinners for Better Heart Health. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. Each breakfast ranges from 295 to 350 calories while each lunch spans 344 to 419 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want 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. Can the Mediterranean diet help high blood pressure? Yes, the Mediterranean diet can help improve high blood pressure. This meal plan keeps sodium totals below 1,500 mg each day to help manage blood pressure. Health Benefits of the Mediterranean Diet The Mediterranean diet is linked to many health benefits, which is partly why it continues to be so popular. Research links the Mediterranean diet to improved heart health, a lower risk of type 2 diabetes, improved cognitive function and even a reduced risk of certain cancers. One great aspect of this healthy eating style is that it's flexible. The idea is to eat the Mediterranean way more often than not by aiming to fill up your plate with veggies, include plenty of fish, nuts and legumes and prioritize whole grains. Eating the occasional sweet, refined grain or processed meat won't derail your health efforts. The American Heart Association endorses the Mediterranean diet as a nutritious way of eating that aligns with their recommendation for a heart-healthy eating pattern. The diet doesn't set rigid rules, which makes it easier to adopt as a lifestyle compared to stricter plans. It includes plenty of fruits, vegetables, whole grains and legumes as well as poultry, fish, dairy and nuts. It limits added sugars, refined grains and highly processed meats. Read the original article on EATINGWELL
