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Yahoo
6 days ago
- Health
- Yahoo
Lacking protein? 5 signs that you need to eat more, according to experts
Protein has always been important, but it's especially vital for runners – and for good reason. An essential macronutrient, protein forms the building blocks for muscle strength, metabolism and so much more. Talk to almost any expert and they'll agree. 'Protein is an essential nutrient for so many bodily processes,' says Jessica Cording, registered dietician and author of The Little Book of Game-Changers. 'It nurtures hair, skin and nail health, builds and maintains tissues like muscles, supports connective tissue and helps us to feel full – and that's just scratching the surface.' There are, however, a lot of opinions out there on how much protein you should be consuming each day. A fitness influencer may tout one number, while your health-minded best friend tells you something else. The truth is that everyone's protein needs are slightly different – and if you're a runner or someone who keeps very active, your needs will be particularly unique. Generally, most people require about 25-30g of protein per meal and, as noted by registered dietitian nutritionist Keri Gans, author of The Small Change Diet, it's a good idea to spread out your protein intake throughout the day, too. Although most people tend to pack in the protein at dinnertime, you can (and should) eat it all day long, because your body doesn't store protein. Instead, it breaks down the macronutrient into amino acids, which are used to build and repair tissues or as fuel – so you need to keep the protein coming. Even knowing the general guideposts for protein intake, it can still be hard to tell if it's the right number for you. Are you hitting the gold standard on your protein intake or falling short? Here, experts share the major signs that you might need more of this macronutrient in your life. 5 signs that you're not eating enough protein 1. You're always hungry Say you just ate a meal, but feel like you need a snack already. Cording says that this is one of the most common signs that you're not consuming enough protein. Protein helps you to feel full and, if you're not getting enough, you may end up getting hunger pangs quite soon after eating. 'If someone is constantly hungry, I'm always going to check to make sure that they have enough protein,' says Cording. 2. Your cuts and scrapes take a while to heal Protein is essential for healing wounds, because it provides the basis for building new tissue and collagen, which, as Cording explains, are needed for your body's repair and growth. 'Sometimes, when you don't eat enough protein, your body doesn't repair as well,' she says. 3. You're not building muscle Even if you're doing your strength training, a diet that lacks protein means that you won't really see much improvement in muscle mass. Of course, you won't build muscle by eating protein alone, but if you're running into this issue, Cording says that you should reassess your protein intake. If you struggle to meet your daily protein needs within your meals, you can also opt for a protein powder to give yourself a little boost. 4. You're dealing with hair loss Hair loss is quite complicated, so it's hard to say for definite that a lack of protein in your diet is the cause of the problem. However, if you feel that there's no obvious reason for your hair loss, protein could be a culprit, according to Dr Gary Goldenberg, assistant clinical professor of dermatology at Mount Sinai Hospital's Icahn School of Medicine. 'Hair follicles are constantly cycling through growth (anagen), transition (catagen) and resting (telogen) phases,' he explains. 'Proteins are needed to support this constant turnover.' If you don't have enough protein, new, healthy anagen follicles can't be produced – and, as Dr Goldenberg says, you can end up losing hair as a result. Of course, upping your protein intake isn't always a magic solution. 'While in most [people] this process can be repaired by an increase in protein intake, in some patients it can become chronic and long term,' he says. 5. Your nails are brittle Nails are mostly made of keratin, which is a form of protein. When there isn't enough protein in your diet, you can't make and produce enough keratin, which Goldenberg says leads to brittle nails. Cue the dry and fragile nails. Of course, calcium, vitamin C, biotin (vitamin B7) and vitamin E are key players here as well. So, to reap all the benefits of these key vitamins, try to incorporate foods such as nuts, vegetables and eggs into your diet. How to increase your protein intake Trying to eat 25-30g of protein at every meal can feel a little overwhelming. That's why Cording recommends starting small if you suspect that you're not consuming enough of the macronutrient right now. 'Increase it in an approachable way,' she says. 'That might mean having a slightly larger portion of Greek yoghurt, adding cottage cheese to your scrambled eggs, or adding a scoop of collagen powder to your coffee. That can add up.' Supplementing your diet with a protein powder shake can help, too – and Gans recommends starting your day with protein to kick things off the right way. 'Don't skimp on protein at breakfast,' she says. 'Include good protein sources such eggs, cottage cheese, Greek yoghurt, tofu or smoked salmon.' You Might Also Like Best running shoes 2019: the best men's and women's running trainers, tested in the lab and on the road 7 of the best dumbbells for your home workouts Best coaching headphones for runners
Yahoo
6 days ago
- Health
- Yahoo
Scientists Just Found a Link Between This Popular Food and Lung Cancer
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." New research links ultra-processed foods to lung cancer. Ultra-processed foods are associated with several diseases. Doctors warn that the findings don't prove ultra-processed foods cause lung cancer. Ultra-processed foods have been linked to a slew of health conditions, including obesity, type 2 diabetes, and cardiovascular disease. But new research suggests a surprising association between ultra-processed foods and lung cancer, raising all kinds of questions in the process. The study, which was published in the journal Thorax, analyzed data from nearly 102,000 people enrolled in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. The participants filled out a questionnaire on their health and diet at the start of the study, along with four questionnaires that looked at their diet from the past 24 hours during the 12-plus year study period. Using that information, the researchers put participants into four groups based on how much ultra-processed food they ate. People in the lowest group had about 0.5 servings of ultra-processed foods a day, while those in the highest group had six servings a day. Most people had about 2.8 servings of ultra-processed foods each day. (While that sounds like a lot, research suggests that about 70% of our food supply is ultra-processed.) The participants were followed for about 12.2 years and, during that time, 1,706 of them were diagnosed with lung cancer. While the overall risk of developing lung cancer was low (less than 2% across all groups), the researchers discovered that people who ate diets that were high in ultra-processed foods had a 41% higher likelihood of being diagnosed with lung cancer than those in the lowest group. Meet the experts: Nilesh Vora, M.D., is an oncologist and medical director of the MemorialCare Todd Cancer Institute at Long Beach Medical Center in Long Beach, Calif.; Danxia Yu, Ph.D., epidemiologist and assistant professor of medicine at Vanderbilt University Medical Center; Matthew Schabath, Ph.D., an epidemiologist at Moffitt Cancer Center; Scott Keatley, R.D., is co-owner of Keatley Medical Nutrition Therapy; Keri Gans, R.D.N., is author of The Small Change Diet 'Higher consumption of ultra-processed foods is associated with an increased risk of lung cancer,' the researchers wrote in the conclusion. 'Although additional research in other populations and settings is warranted, these findings suggest the healthy benefits of limiting ultra-processed foods.' While ultra-processed foods have been linked with cancer in the past, doctors say the lung cancer connection is surprising—particularly for non-smokers who developed lung cancer. Here's what could be behind it, plus what doctors and dietitians recommend taking away from these findings. What are ultra-processed foods? Before we dive into the link it's important to briefly touch on what ultra-processed foods are. The level of processing a food undergoes is classified on something called the NOVA scale. It breaks food into these four categories? Unprocessed and minimally processed foods: These foods are in their natural state or barely altered, like carrots, milk, and strawberries. Processed culinary ingredients: Foods in this category are minimally processed through steps like pressing or grinding. Those include things like olive oil and flour. Processed foods: Processed foods have been changed from their natural state, and typically include salt, oil, and sugar. Cheeses and canned fish tend to fall into this category. Ultra-processed foods: Ultra-processed foods are processed and include ingredients like artificial colors and flavors. They also typically have preservatives added for shelf stability and texture, and are usually packaged. Why are ultra-processed foods linked to lung cancer? It's important to point out that the study didn't prove that eating ultra-processed foods causes lung cancer. Instead, it found a link between people who have diets that are high in ultra-processed foods and a lung cancer diagnosis. While the researchers adjusted the data for people who were smokers—a known risk factor for lung disease—it didn't break down how much or how long people smoked, points out Nilesh Vora, M.D., an oncologist and medical director of the MemorialCare Todd Cancer Institute at Long Beach Medical Center in Long Beach, CA. It could simply be that people who smoke often are more likely to eat more ultra-processed foods, and that the smoking (not the food) is what raised the risk, he explains. Worth noting: People who were non-smokers who ate high levels of ultra-processed foods were also diagnosed with lung cancer in the study. Still, experts say it's possible that there is something about ultra-processed foods themselves that may raise the risk of developing lung cancer. 'Although ultra-processed foods are not—yet—classified as carcinogens, both epidemiological and laboratory data suggest they may be a potential cancer risk factor,' says Matthew Schabath, Ph.D., an epidemiologist at Moffitt Cancer Center. 'Laboratory studies have shown that components of ultra-processed foods can alter gut microbiota, increase inflammation, damage DNA, and modify gene expression, among other effects. Diets high in ultra-processed foods also promote systemic inflammation and oxidative stress—both of which contribute to cancer development.' The lack of nutrition in ultra-processed foods, contaminants from processing and packaging that may be carcinogenic, and additives that are often used with ultra-processed foods, like glutamate (an amino acid used in processed foods as a flavor enhancer) and carrageenan (an additive used to thicken and stabilize food), may also be an issue, according to Dr. Vora. The idea that packaging material and 'unregulated glutamate' may raise the risk of lung cancer is 'the most compelling' potential reason why someone may develop lung cancer from ultra-processed foods, Dr. Vora says. Many ultra-processed foods are also engineered products, points out Danxia Yu, Ph.D., epidemiologist and assistant professor of medicine at Vanderbilt University Medical Center. 'Ultra-processed foods are essentially industrial formulations that are extensively processed to be high in added sugars, saturated fats, and sodium, while low in fiber and micronutrients,' Yu says. Yu also flags the food additives, particularly emulsifiers and preservatives, as being potentially problematic, along with chemicals from food packaging. Ultra-processed foods have been shown to impact blood sugar and the gut microbiome, as well as raise chronic inflammation, which is linked with a host of serious diseases, including cancer, she points out. Still, Yu stresses that it's hard to draw too many conclusions from this study. 'Although there is biological plausibility and epidemiological evidence linking ultra-processed foods to disease risk like the results from this study, we cannot conclude that ultra-processed foods cause lung cancer,' she says. Schabath agrees. 'The study is one of the first cohort studies to identify an association between ultra-processed food consumption and lung cancer risk,' he says. 'That said, the limited evidence doesn't mean there's no association—just that more research is needed.' How to cut back on ultra-processed foods While doctors stress that the link between ultra-processed foods and lung cancer is still being explored, a growing body of research suggests that it's still best to limit how much of this food category you eat. If you're interested in eating fewer ultra-processed foods, it's helpful to focus on more nutrient-dense foods first, says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. 'Ultra-processed foods become a problem when they displace the fiber, protein, and micronutrients our bodies need to regulate inflammation and repair cells,' he says. 'It's not about swearing off convenience, it's about making room for foods that do more for you.' To start, it's best to build your meals around whole ingredients like vegetables, fruits, whole grains, beans, nuts, and lean proteins, says Keri Gans, R.D.N., author of The Small Change Diet. 'When those take center stage, there's naturally less room for ultra-processed choices,' she says. Gans also recommends stocking your kitchen with convenient foods that aren't ultra-processed, like canned tomatoes, beans, oats, frozen vegetables, and brown rice. 'These staples make it easier to prepare quick, balanced meals,' she says. Keatley points out that there are still plenty of shelf-stable and time-saving foods that support health but aren't ultra-processed, like frozen vegetables, canned salmon, or unsweetened Greek yogurt. 'The goal isn't to demonize processing, but to prioritize nutrition density and limit the additives that may interfere with how our cells function,' Keatley says. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50 Solve the daily Crossword
Yahoo
24-07-2025
- Health
- Yahoo
Experts Say These 5 Red Flags Mean You Need To Eat More Protein—Even If You Think You Get Enough
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Protein has always been important, but it's especially hot right now, and for good reason. It's not just an essential macronutrient, but also the building blocks for muscle strength, metabolism, and so much more. Talk to almost any expert, and they'll agree. 'Protein is an essential nutrient for so many bodily processes,' says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. 'It nurtures hair, skin, and nail health, builds and maintains tissues like muscles, supports connective tissue, and helps us feel full—and that's just scratching the surface.' There are, however, a *lot* of opinions out there on how much protein you should be getting each day. Your favorite fitness influencer may tout one number while your health-minded best friend tells you something else. The truth is, everyone's needs are slightly different. And if you're super active, that influences your number too. Want some protein inspiration in your life? Get the WH+ High-Protein Meal Prep Manual—it's packed with recipes, tips, and expert-backed insight on the magical macronutrient. Generally, most people require about 25 to 30 grams of protein per meal. It's a good idea to spread it out throughout the day, too, says Keri Gans, RDN, author of The Small Change Diet. Most people tend to pack in the protein at dinnertime, but in reality, you can (and should) eat it all day long because your body doesn't store protein. It breaks the macronutrient down into amino acids, which are used to build and repair tissues or to be used as fuel, so you need to keep the protein intake coming. Even knowing the general guideposts for protein intake, it can be hard to tell if it's the right number for you. You might find yourself wondering if you're hitting the gold standard on your protein intake or falling short. Ahead, experts break down the major signs that you might need more of this macronutrient in your life. Meet the experts: Jessica Cording, RD, CDN, is author of The Little Book of Game-Changers; Keri Gans, RDN, is author of The Small Change Diet; Gary Goldenberg, MD, is assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital. 1) You're always hungry Say you just ate a meal, but you feel like you need a snack already. Cording says this is one of the most common signs that you're not having enough protein. Protein helps you to feel full, and if you're not getting enough, you may end up hungry again pretty soon after you eat. 'If someone is constantly hungry, I'm always going to check to make sure they have enough protein,' Cording says. 2) Your cuts and scrapes take a while to heal Protein is essential for wound-healing because it provides the basis for building new tissue and collagen, which are needed for your body's repair and growth, Cording explains. 'Sometimes when you don't eat enough protein, your body doesn't repair as well,' she says. 3) You're not building muscle Yep, even if you're going hard on the weights, a diet that lacks protein means you won't really see much improvement in muscle mass. Of course, you won't build muscle by eating protein alone, but if you're running into this issue, Cording says to reassess your protein. If you struggle to meet their daily protein needs within your regular meals, you can also opt for a protein powder to give yourself a little boost. Women's Health has quite a few favorites to recommend in that Protein Playbook: Build Strength, Boost Metabolism, and Feel Energized $15.00 at 4) You're dealing with hair loss Hair loss is actually pretty complicated, so it's hard to say that hair loss can automatically be chalked up to a lack of protein in your diet. But if you feel like there's no obvious reason for your hair loss, protein could be a culprit, according to Gary Goldenberg, MD, assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital. 'Hair follicles are constantly cycling through growth (anagen), transition (catagen), and resting (telogen) phases,' he explains. 'Proteins are needed to support this constant turn over.' If you don't have enough protein, new healthy anagen follicles can't be produced—and you can end up losing hair, Dr. Goldenberg says. Of course, upping your protein intake isn't always a magic solution. 'While in most [people] this process can be repaired by an increase in protein intake, in some patients it can become chronic and long term,' he says. 5) Your nails are brittle Nails are mostly made of keratin, which is a form of protein. When there's not enough protein in your diet, you can't make and produce enough keratin, leading to brittle nails, Goldenberg says. Cue the dry and fragile nails. Of course, calcium, vitamin C, biotin (vitamin B7), and vitamin E are key players here, too. So, you should try to incorporate foods such as nuts, vegetables, and eggs into your diet, to reap all the benefits of these key vitamins. How To Get Enough Protein In Your Life Trying to eat 25 to 30 grams of protein at every meal can feel a little overwhelming. That's why Cording recommends starting small if you suspect you're not having enough of the macronutrient right now. 'Increase it in an approachable way,' she says. 'That might mean having a slightly larger portion of Greek yogurt, adding cottage cheese to your scrambled eggs, or adding a scoop of collagen powder to your coffee. That can add up.' Supplementing your diet with a protein powder shake can help. Gans recommends starting your day with protein to kick things off the right way. 'Don't skimp on protein at breakfast,' she says. 'Include good protein sources such eggs, cottage cheese, Greek yogurt, tofu, or smoked salmon." Women's Health also has all kinds of protein-packed recipes for you to peruse. And remember, you can always ask your doctor or nutritionist (if you have one) what they recommend if you're stumped. Women's Health-Approved Protein PowdersPlant-Based Protein Powder (Chocolate) $30.98 at Protein Daily Shake Pregnancy & Postpartum $49.00 at $54.00 at You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
15-07-2025
- Health
- Yahoo
Magnesium Can Help With Weight Loss—But Only In This Situation. Experts Reveal When It Really Works
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Magnesium is having a bit of a moment. Muscle recovery sprays formulated with magnesium claim to soothe post-workout soreness. While 'sleepy girl mocktails mixed with the mineral promise to help you unlock deeper levels of sleep. And some proponents of magnesium argue that it aids digestion and relieves anxiety. The internet is abuzz with the potential benefits of this small-yet-mighty supplement that can seemingly do it all. Magnesium is an essential micronutrient and abundant mineral in your body, according to the National Institutes of Health. It supports multiple important processes in the body, like building good bone structure, regulating your heart rhythm, and aiding muscle and nerve function. You can find magnesium in foods like nuts, seeds, legumes, whole grains, bananas, dark green leafy vegetables, and soy, says Keri Gans, RD, author of The Small Change Diet. According to the NIH, half of Americans don't have enough magnesium in their diets. The recommended daily allowance (RDA) for magnesium is 310 to 320 milligrams for most adult women and 400 to 420 milligrams for most adult men. Yes, magnesium can potentially help with weight loss—but it's complicated, says Kunal Shah, MD, an assistant professor in the division of endocrinology at the Rutgers Robert Wood Johnson Medical Center. 'Magnesium helps with weight loss if you have a deficiency,' Dr. Shah says. That's mostly because too little magnesium is also linked with insulin resistance, which is when cells in your muscles, fat, and liver don't respond well to insulin—a hormone that controls your blood sugar—and can't easily take up glucose from your blood, he says. 'There is also some thought that a magnesium deficiency can lead to a more pro-inflammatory state,' Dr. Shah says. 'That pro-inflammatory state and insulin resistance can cause weight gain—but that's if you have a magnesium deficiency.' Ultimately, magnesium's impact on weight is likely to be more indirect than direct, says Amber Core, RD, a registered dietitian at The Ohio State University Wexner Medical Center. 'Magnesium is known to have calming effects,' she says. That can raise the odds that you'll have more restful sleep, which can reduce the level of ghrelin, the hunger hormone, in your body. 'When we don't get enough sleep at night, the body looks for increased energy from foods, and increases ghrelin to tell us to eat,' Core says. 'By eating less during the day, we may lose some weight over time.' As for what the research says: magnesium-rich diets have been associated with lower body fat in people with prediabetes, according to a 2023 study in Frontiers in Nutrition. And, people who have obesity are also more likely to be deficient in magnesium, according to a 2021 study published in Nutrients. However, Core points out that there's no strong evidence that taking magnesium will directly cause weight loss. But, if you do have a magnesium deficiency, 'you could definitely argue that supplementing with magnesium could help,' Dr. Shah says. Magnesium may indirectly aid weight loss by: Correcting a magnesium deficiency. Magnesium deficiency has been associated with insulin resistance and pro-inflammatory states, both of which contribute to weight gain. Achieving more restful sleep. Magnesium's calming effects could help you reach deeper levels of sleep, which reduces the amount of hunger hormones in the body. If you're eating a little less during the day, you might gradually lose some weight. First of all, magnesium deficiency can be hard to detect. Early signs include loss of appetite, nausea, vomiting, fatigue, and weakness, per the NIH—and certain conditions like type 2 diabetes, chronic alcoholism, or taking certain medications may contribute. You may also see symptoms like muscle cramping or twitching, adds Gans. If you suspect you have a magnesium deficiency, talk to your doctor. They may want to do a blood test to see where your levels are, Dr. Shah says. From there, your doctor may recommend that you eat more magnesium-rich foods or take a supplement, although the supplement amount would depend on your level of deficiency.$10.68 at at at You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
08-07-2025
- Health
- Yahoo
The Shocking Truth About Eating Ultra-Processed Foods And Your Lifespan, According To A New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A new study suggests that eating lots of ultra-processed foods can increase risk of death up to 10 percent. The findings were based on more than 540,000 American adults who tracked their diets for nearly 30 years. Here's what experts want you to know about UPFs and their impact on your health. Whether you're grabbing a quick deli meat sandwich from the grocery store or sipping on a soda for an afternoon pick-me-up, there's a solid chance you'll encounter several ultra-processed foods (UPFs) as you go about your day. But while UPFs are certainly delicious and convenient, research consistently suggests that consuming a lot of these foods in your diet isn't great for your health. In fact, a new study hammers that finding home. The findings suggest that having a diet that's heavy in UPFs could actually shorten your lifespan. These foods make up about 70 percent of our food supply, making it very tricky to avoid them entirely. But the study's findings definitely provide a little extra motivation if you're looking to cut back and find. Here's everything to know about the new data and what it could mean for you. Meet the experts: Jessica Cording, RD, CDN, is author of The Little Book of Game-Changers; Keri Gans, RDN, is author of The Small Change Diet For the study, which was published in the journal Nature Medicine, researchers followed more than 540,000 American adults between the ages of 50 and 71, and tracked their diets for nearly 30 years. More than half of the people in the study, which started in the mid-1990s, have since died. The researchers looked at the death rates of people who ate the most UPFs and those who ate the least, and also drilled down on the types of UPFs they ate. The researchers discovered that having a diet heavy in UPFs was linked to a higher risk of developing type 2 diabetes, heart disease, and colorectal cancer, along with about a 10 percent higher risk of early death. Processed meat (think: deli meat and hot dogs) was linked to an 11 percent increase in type 2 diabetes risk and a 7 percent higher risk of developing colorectal cancer. Sugar-sweetened beverages like sodas led to an 8 percent higher risk of type 2 diabetes and a 2 percent higher risk of heart disease. The researchers stressed that more research is needed, but say the findings only add to the growing recommendations that people cut back on their ultra-processed food intake. The level of processing that food undergoes before it ends up on our table is classified by a system known as the NOVA scale. This breaks foods into four categories, explains Jessica Cording, RD, CDN, author of The Little Book of Game-Changers: Unprocessed and minimally processed foods: Foods that fall into this group are in their natural state or barely altered, Cording says. That includes things like strawberries, avocados, and milk. Processed culinary ingredients: Foods in this camp are minimally processed through steps like pressing, refining, grinding, or milling. Almond flour and olive oil are processed culinary ingredients, Cording explains. Processed foods: Foods that are considered processed have been changed from their natural state and often contain salt, oil, and sugar. That includes some cheeses and canned fish, per Cording. Ultra-processed foods: These foods are processed, but take it another step by also including ingredients like artificial colors and flavors, along with preservatives for shelf stability, and ingredients to preserve texture. Packaged foods usually fall into this group. There are several things that could be at play here. For starters, UPFs are linked with a higher risk of developing serious health issues like heart disease and colorectal cancer, and having those conditions raises your risk of early death. It's likely related to inflammation, says Keri Gans, RDN, author of The Small Change Diet. 'Diets rich in ultra-processed foods may cause inflammation in the body, which over time may increase the risk of heart disease, type 2 diabetes, cancer, and other serious health issues that can reduce your lifespan,' she says. There are a few reasons why these foods aren't great for your heart. 'Ultra-processed foods are often high in added sugars, saturated fats, and sodium, which may increase blood pressure, LDL ('bad') cholesterol, and inflammation, all key risk factors for heart disease,' Gans says. But eating a lot of UPFs also means that you're likely crowding out healthier choices, Cording points out. 'If someone is eating a lot of ultra-processed foods that don't offer much in the way of important vitamins and minerals, and over-consuming sugar, preservatives, and empty calories, it can set someone up for adverse health issues,' she says. This food category is quite broad and includes things like bars and protein powders, along with stuff people typically think of, like hot dogs and sodas. While dietitians stress that whole foods are best, Cording says you don't need to freak if you grab the odd bar to tide you over until dinner. 'It's really the overall diet pattern that matters,' she says. Still, if you'd prefer to cut out or cut down on UPFs in your life, Gans recommends filling your plate with whole foods first. 'Focus on eating more whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and lean proteins, which naturally leave less room for ultra-processed ones,' she says. Reading ingredients lists is also helpful, Gans adds. 'Look for lengthy lists that include added sugars, saturated fats, and excessive sodium,' she suggests. The experts also know that it's difficult to be perfect here. 'You don't have to cut everything out, but being mindful helps,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
