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Try some of these family meal planning strategies and healthy recipes, which you can customize for your family’s lifestyle.
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Including shelf-stable dried fruit, such as the dried plums used in the coffee sauce to perk up this yogurt recipe—can help fill some nutritional gaps.
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The carbohydrate in real maple syrup delivers vitamins, minerals and antioxidants that help support health and exercise performance.
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The Mediterranean diet centers mainly around plant-based foods, which makes this Mediterranean-inspired dish a heart-healthy option for taco night.
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One nutrient found in high amounts in cruciferous vegetables is vitamin K, which makes this Brussels sprout slaw an even more enticing side dish.
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If you’re younger, it’s good to get in the habit of eating for lasting health. Why not start with a bowl of hearty vitamin K–rich stew!
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The dynamic duo of polyphenol antioxidants and soluble fiber pectin in the crispy fall fruit are likely behind these ticker-friendly benefits. That makes this sweet and savory dish a dinner meal your heart will love.
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Inexpensive and nutty-tasting flaxseed has a top-tier nutritional résumé, including lofty amounts of omega-3 fat, soluble fiber and phytochemical lignans.
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It’s not just dietary fiber that affects our microbiome; certain antioxidants play a role, too, and applying this may help keep belly bulge at bay.
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Here are top tips to make sure your summer hydration supports your health and fitness goals all season long.
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With the trend toward more plant-based eating, people are rediscovering the curdled soy milk product known as tofu.
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Serve up slices of this savory salmon loaf for some extra dose of vitamin D to maintain healthy muscle function and mobility.
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A meatless burger seems like such a good idea: a nice round of plant-based protein that fits in a bun with favorite toppings. But the manufacturing process that produces that burger may diminish the possible health benefits, observes nutritionist Katherine Zeratsky, RD, LD, speaking for the Mayo Clinic News Network.
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Need a quick-and-easy recipe to add to your COVID-19 shelter-at-home cooking repertoire? Try this take on greens and beans. You likely have everything you need in your pantry and may only need to source a dark leafy green for the fresh part.
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Beyond being uncomfortable, frequent constipation can raise the risk for conditions like hemorrhoids and rectal tears. Plus, the stool is a way to remove toxins from the body. That makes fiber-packed dishes like this quick plant-based stir-fry a great way to keep you more regular.
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We now have even more reasons to go nuts for nuts. Research published in the journal BMJ Nutrition, Prevention & Health found that adding a half-serving of nuts (14 grams) to a daily diet may reduce weight gain and obesity risk in adults (participants were followed over two decades). Consuming calories from nuts in place of calories from less healthy items, such as processed meats and potato chips, was also protective against extra weight.
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’Tis the season of indulgence, and diets can get unsaddled as people face a dizzying array of fatty meats, calorie-bomb dips and tempting sweets. But healthy eating need not wait until New Year’s Day—it’s easy to rustle up meals that taste just as cheery but deliver a bigger nutritional windfall. This nutritious riff on iconic shepherd’s pie is sure to become a new favorite on the holiday table.
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From the first Halloween treat to the last glass of New Year’s bubbly, we are bombarded with occasions that tempt us with decadent goodies. This constant parade of rich foods can make the last few months of the year a challenge for even the most disciplined of eaters.
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They might be blue, but there appears to be nothing sad about the heart-healthy benefits of blueberries. When British researchers provided 138 overweight and obese people, ages 50–75, with 150 grams (about 1 cup) of blueberries daily or a placebo for 6 months, they found participants eating the berries experienced various improvements in cardiovascular health, including a reduction in arterial stiffness and improved endothelial functioning.
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Chances are, you’ve heard a lot about probiotics, friendly bacteria that inhabit our digestive tracts and appear to confer a range of health benefits. But science is increasingly turning its attention to prebiotics, forms of fiber that are indigestible by humans but function to promote the growth and maintenance of our gut microbiota.
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IDEA Fitness Journal
Current Issue:
December 2019
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