Healthy Food

10 Easy Changes to Make Your Diet More Diabetes-Friendly, According to Dietitians

About 90 percent of those with type 2 diabetes fall under the diagnostic criteria for overweight or obesity, Stewart says, so the number of calories consumed does impact the progression of diabetes. "We also know that not all calories are created equal and the profile of each meal will influence blood sugar management, so the most practical way to create a diabetes-friendly meal is by using the plate method," she adds

All Recipes: 10 Easy Changes to Make Your Diet More Diabetes-Friendly, According to Dietitians

Healthy Salad

5 Tips for Heart-Healthy, Cholesterol-Smart Diet

"In addition to a heart-healthy diet, don't forget to incorporate other healthy habits, like exercise, stress reduction techniques, and avoiding unhealthy habits like smoking and drinking excessive amounts of alcohol," Stewart says.

AllRecipes.com: 5 Tips for a Heart-Healthy, Cholesterol-Smart Diet

Image by Maddi Bazzocco

9 Essential Pantry Staples for Healthy Dinners That Are Quick, Easy, and Cheap

"Strategic organization is an integral part of building a healthy pantry," says Mary Stewart, RD, LD, the founder of Cultivate Nutrition in Dallas. "Knowing what you have and placing specific items in specific areas will encourage healthier choices throughout the week. Place beans, canned veggies, whole grains, and nuts in a place near front and center. Stock more heavily-processed foods like sweet treats and chips in a spot that is not as visible and harder to reach."

AllRecipes: 9 Essential Pantry Staples for Healthy Dinners That Are Quick, Easy, and Cheap

A Water Jug

11 Signs of Dehyration

"H2O is an oh-so important part of our overall well being, adds Mary Stewart, R.D., L.D., the founder of Cultivate Nutrition in Dallas. "Approximately 60 percent of your body weight is made of water, which is distributed throughout your body with two-thirds of the water within your cells and one-third circulating outside of your cells.

"Water is essential for every function in your body. When this fluid circulating throughout your cells, organs, tissues and blood is limited, it doesn't allow your body to function optimally," she says."

 

AllRecipes: 11 Sneaky Signs You Might Be Dehydrated

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Top 6 Healthy Trader Joe's Products of 2020

Legume-based pastas are an excellent alternative to regular pastas or starches because legumes (which include both lentils and chickpeas) are heart-healthy, support weight management, and help feed the friendly gut bacteria, Stewart adds.

 

TheHealthy.com: Top 6 Healthy Trader Joe’s Products of 2020, According to Dietitians

Fresh Salad

8 Healthiest Salad Dressings for Weight Loss

However, most Americans get too many omega-6 fatty acids in their diets, and not enough omega-3 fatty acids, according to a past review. “This imbalance can increase inflammation in the body and lead to obesity,” Stewart says. 

 

EverydayHealth.com: 8 Healthiest Salad Dressings for Weight Loss

Catering

Got Cooking Fatigue? Stock Up on These 7 Heat-and-Eat Meals Dietitians Love

“When visualizing your entree after you heat and plate the meal, aim for half to be vegetables, one-quarter whole grains and one-quarter lean protein with a sprinkle of healthy fats that measure about the size of your thumb,” Stewart says. 

https://www.livestrong.com/article/13727203-pre-made-meals/

Coffee

6 Health Benefits of Coffee That'll Justify Your Java Obsession (and How to Brew the Best Cup)

"Seek out coffee with no added sugar, look for the organic seal and ask yourself if any of the additional ingredients support your personal health goals," says Mary Stewart, RD and owner of Cultivate Nutrition in Dallas.

https://www.livestrong.com/article/13723571-health-benefits-of-coffee/

Gift Wrapped

The Wellness Gifts 10 Pros Want for Christmas

Mary Stewart, RD, LD, owner of Cultivate Nutrition in Dallas, Texas is wishing for clearer air this year. “Research tells us that indoor air quality is up to five times—and in some cases, up to 100 times—more polluted than outdoor air,” she says.

https://nutritiouslife.com/nurture-yourself/wellness-gift-ideas/slide/an-air-purifier/

Cycling

How Much Water Do You Need Each Day?

“An individual’s hydration status is constantly changing and many factors play a role. To tell if you might be dehydrated or on the way to becoming so, monitor your body weight before and after your workout—to see how much water you lost through sweat—and check your urine color first thing in the morning. The goal is to maintain a light yellow color,” Stewart says. “You definitely want to take action when you start to feel thirsty. However, don’t always wait until you get to that point as your body may already be dehydrated.”

Bicycling.com: How Much Water Do You Need Each Day?

Image by Dani Rendina

One Major Side Effect of Not Eating Breakfast, Says Science

"When you don't get that morning nourishment it can cause "your metabolism to slow down and your blood sugar to drop," says Stewart. "In fact, one recent study concluded the prevalence of abnormal metabolic outcomes (abdominal circumference, blood pressure, glucose, triglycerides, and HDL) was higher among those who did not consume breakfast on a regular basis." says Mary Stewart, RD, LD, founder of Cultivate Nutrition.

Eat This, Not That! One Major Side Effect of Not Eating Breakfast, Says Science

White Objects

17 Best Healthy Grab-and-Go Breakfast Ideas

Bonus points go to those that feature one or more bright, natural color, such as a vibrant blue or red from berries or bright green via spinach. "And if you need a caffeine kick in the morning, aim for options that have no added sugar," Stewart suggests.

AllRecipes: The 17 Best Healthy Grab-and-Go Breakfast Ideas, According to Dietitians

Fresh Produce

The Best Foods to Bolster Your Immune System

“Our immune system is complex and involves many different organs and cells throughout our body, which act like an army ready to defend any pathogenic organisms or foreign invaders. Nutrient-dense foods that are high in antioxidants, phytochemicals, vitamins and minerals all help the body to regulate and optimize its immune system,” explains Mary Stewart, RD, LD, the founder of Cultivate Nutrition in Dallas.

 

Blink Health: The Best Foods to Bolster Your Immune System

Pesto Pasta

6 Comfort-Food Dinners to Make in Your Instant Pot — All Under 500 Calories

We're not into feeling guilty about any food indulgences — and comfort foods can absolutely have a place in a meal plan, even a healthy one, Mary Stewart, RD, LD, the founder of Cultivate Nutrition, reminds us.

 

Livestrong: 6 Comfort-Food Dinners to Make in Your Instant Pot — All Under 500 Calories

Green Tea Leaves

Sparkling Tea Is the Antioxidant-Rich Drink You’ll Enjoy All Summer — Try 5 Brands Dietitians Love

"Teas have been studied extensively and research shows teas are a good source of polyphenols," explains Mary Stewart, RD, LD, a registered dietitian and the owner of Cultivate Nutrition in Dallas. "Polyphenols are abundant micronutrients in our diet, and they can potentially help to prevent degenerative diseases such as cancer and cardiovascular diseases. The teas most abundant in polyphenols include green, black, white and oolong."

Livestrong: Sparkling Tea Is the Antioxidant-Rich Drink You'll Enjoy All Summer

Apple Berry Smoothie

Quench Your Thirst the Right Way With These 4 Cold Drinks

"Smoothies made with whole fruits and veggies are rich in essential nutrients, antioxidants, fiber and can support a healthy gut microbiome, lower inflammation and reduce your risk for diseases," Stewart says.

https://www.livestrong.com/article/13721288-healthy-cold-drinks/

Healthy Diet

How to Start Eating Healthy, According to a Dietitian

"Do you think our ancestors counted calories or macronutrients? No! The next time you cook or plate your food, think about how colorful your plate is instead of how many calories you’re consuming, and aim for three different colors on your plate."

https://nutritiouslife.com/eat-empowered/how-to-start-eating-healthy/

Egg and Avocado Salad

4 Cholesterol Myths It's Offically Time to Stop Believing

"Blood cholesterol is a waxy, fat-like substance that circulates throughout our body and at the right levels — this is key — provides an array of health benefits," explains Mary Stewart, RD, LD, a registered dietitian and the founder of Cultivate Nutrition in Dallas. "Our body manufactures and regulates the cholesterol it needs to carry out important functions like creating hormones and serving as an important component of cell membranes," Stewart says.

AllRecipes.com:4 Cholesterol Myths It's Officially Time to Stop Believing, According to Dietitians

Image by Jude Infantini

Secret Side Effects of Eating Bread, Say Dietitians

"That's why it's important to buy whole-grain bread, which offers all the nutritional benefits of the entire grain (bran, endosperm, and germ), including B vitamins, protein, healthy fat, and fiber, says Stewart. "According to the Whole Grains Council, without the bran and germ (like in white bread), about 25% of a grain's protein is lost, and it's greatly reduced in at least 17 key nutrients."

Eat This, Not That: Secret Side Effects of Eating Bread, Say Dietitians

Image by Bindle Bottle

10 Ways Your Body Changes When You're Drinking Enough Water

"You may feel a difference within minutes of drinking water," explains Mary Stewart, R.D., L.D., the founder of Cultivate Nutrition in Dallas. "In fact, one study found that participants experienced an increase in caloric burn 24 minutes after drinking water."

 

AllRecipes: 10 Ways Your Body Changes When You're Drinking Enough Water

Mediterranean Pier

9 Mediterranean Diet Ingredients Dietitians Say They Can't Live Without

Speaking of those heart-healthy, fiber- and antioxidant-rich fruits, Mary Stewart, RD, LD, the founder of Cultivate Nutrition in Dallas, loves them as is in both black and green varieties. "If I had to pick just one olive as my favorite, I'd say Castelvetrano olives. They're a beautiful emerald green color and have a sweet, mild and buttery flavor. Plus they have an excellent shelf life," she says.

 

EatingWell: 9 Mediterranean Diet Ingredients Dietitians Say They Can't Live Without

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5 Air Fryer Breakfast Recipes

Legume-based pastas are an excellent alternative to regular pastas or starches because legumes (which include both lentils and chickpeas) are heart-healthy, support weight management, and help feed the friendly gut bacteria, Stewart adds.

 

Livestrong.com: 5 Quick-and-Easy Air Fryer Breakfast Recipes Worth Waking Up For

Coconut in Bowl

How to Turn a Can of Coconut Milk Into 9 Comforting Meals, Snacks and Desserts

Coconut milk is rich in electrolytes, including potassium, iron and magnesium, plus it's an excellent source of medium-chain triglycerides (MCTs). MCTs are shown to increase your metabolism and aid in weight loss because your body uses these more quickly than other types of fats, explains Mary Stewart, RD, LD,

Livestrong: How to Turn a Can of Coconut Milk Into 9 Comforting Meals, Snacks & Desserts

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How My Daughter Revolutionized My Fitness Routine

"I’ve learned that when you tune into what your body needs versus listening to external factors or being trapped by what you have always done, you begin to feel a new sense of freedom and empowerment."

https://nutritiouslife.com/nurture-yourself/how-my-daughter-revolutionized-my-fitness-routine/

Cabbage

The Cruciferous Vegetable Benefits You Should Tap Into ASAP

It’s true: Cruciferous vegetables help your body make its own glutathione, a protein produced by your liver. Glutathione acts as an antioxidant and helps your body process and eliminate toxins.

https://nutritiouslife.com/eat-empowered/cruciferous-vegetable-benefits/