nutrition6.235 min read
Power-Boost Toast: Dietitians' 9 Favorite Toppings for a Satisfying Breakfast
4 days ago•Source: TODAY.com
Nutrition News
The latest nutrition stories, summarized by AI
Featured Nutrition Stories
View original source
6.83 min•11 days ago
There’s no healthiest leafy green—eat a mix for best nutrition
There’s no single healthiest leafy green; nutrient density varies and watercress is notably rich per calorie, but variety is best: darker greens tend to be richer in nutrients while lighter greens still provide fiber, hydration and vitamins. To maximize absorption of fat-soluble vitamins, pair greens with healthy fats and consider cooking. For safety, heat greens to about 160F to reduce pathogens and wash thoroughly; storage matters—whole greens stay fresh 1–2 weeks, and storing unwashed can extend life. In short, eat a mix of greens to get a broad nutrient profile and lower disease risk.
More Top Stories
2
Sweet Cherry Week: A Dietitian's Simple Snack Experiment
Prevention•17 days ago
3
Canned vs. Dried Beans: Similar Nutrition, with a Sodium Hint
Tasting Table•17 days ago
More Nutrition Stories
Six RD-Approved Diet Paths for Men’s Health and Performance
Experts say there’s no single ‘best’ diet for men; a good diet should be accessible, diverse, protein-rich, plant-forward, high in fiber and omega fats, and sustainable. They highlight six approaches: a flexitarian plant-based plan for performance; a balance diet high in protein for muscle growth and recovery; an eating-around-the-world regimen to fill nutrient gaps; a Mediterranean-style plan centered on fish, beans, olive oil, and whole grains; intermittent fasting to curb overeating; and Volumetrics, which lowers calories by increasing food volume with soups, salads, and other high-volume, low-calorie options.
The nutrition showdown: fresh, frozen, or canned vegetables on your plate
Frozen and canned vegetables are typically cheaper and longer-lasting than fresh, and they can count toward daily fruit and vegetable servings. Guidelines (including Australia’s) allow frozen and canned options as part of your intake, with ½ cup of frozen broccoli or canned beans equaling one vegetable serving and 1 cup of canned peaches or diced frozen mango equaling a fruit serving. While some nutrient loss can occur during processing, these options generally provide similar fiber and vitamins; opt for low-salt and low-sugar varieties to maximize health benefits.
Green Bananas: Why Some Never Ripen and What It Means for Your Health
Some bananas stay green because they’re harvested immature or exposed to cold storage, which can disrupt the normal ripening process. Green bananas have more resistant starch, which digests slower and can be gentler on blood sugar, while ripe bananas taste sweeter as starch converts to sugars. Optimal storage is about 56–59°F to minimize ripening disruption. Both green and ripe bananas provide nutrients like potassium and vitamin B6, so the best choice depends on individual health goals and tastes.
Egg-Protein Alternatives: Foods That Beat an Egg for Protein Power
Nutrition experts say a large egg’s ~6g of protein can be surpassed by a wide range of foods, with the top options per 3‑ounce serving including canned tuna (20–22g), salmon (20g), firm tofu (20g), shrimp (18–20g), and lentils (18g); other solid options are edamame, Greek yogurt, cottage cheese, dairy milk, quinoa, and pumpkin seeds. The article notes tuna’s mercury caution and highlights the benefits of diverse protein sources to cover all essential amino acids and other nutrients, alongside the 1.2–1.6 g/kg body weight daily protein guideline.
Four Gut-Healthy Grains to Boost Fiber Intake, Say Dietitians
Dietitians emphasize fiber’s pivotal role in digestion, heart health, and longevity, noting that most Americans fall short of daily fiber. The best way to raise intake is through fiber-rich foods, especially whole grains, which provide soluble and insoluble fiber that supports gut bacteria, improves digestion, lowers LDL cholesterol, and aids satiety. Top high-fiber grains include bulgur (about 8 g per cooked cup), barley (roughly 6 g per serving), oats (about 4 g per 1/2 cup dry), and buckwheat (about 4.5 g per serving); other options include spelt, millet, teff, amaranth, quinoa, and popcorn. The Dietary Guidelines advise 2–4 servings of whole grains daily and 25–38 g of fiber per day.
Six probiotic foods to swap for supplements, according to a dietitian
A dietitian recommends skipping probiotic supplements for most people and instead incorporating six probiotic-rich foods—sauerkraut, kefir, miso, kimchi, tempeh, and yogurt—into your diet, with guidance on portioning and choosing fermented over vinegared options to support gut health.
Spice Up Health: Everyday Seasonings Linked to Gut, Brain, and Metabolic Benefits
A UCLA-led Nutrition Reviews analysis suggests common kitchen spices may influence glucose regulation, inflammation, brain function, and the gut microbiome. Cinnamon may reduce postprandial insulin and glucose and shift gut bacteria; capsaicin from peppers and nonpungent DCT may boost thermogenesis; turmeric’s curcumin potentially improves memory and cholesterol and works with black pepper; spice mixes rich in polyphenols support beneficial gut microbes and lower oxidative stress. However, real-world dosing, cooking methods, and bioavailability vary, and more robust human trials are needed.
Watermelon: A Hydration-Packed Path to Better Heart Health
Healthline reports that eating more watermelon may support heart health by increasing intake of nutrients like fiber, potassium, vitamin C, and lycopene, while its amino acid L-citrulline may help lower blood pressure and improve blood flow; its high water content also aids hydration, making watermelon a heart-healthy addition within a balanced diet.
Daily almonds as a snack may reshape gut health and fullness signals
In a small, four‑week, calorie‑matched study, adults with overweight or obesity who replaced typical snacks with 42.5 g of almonds showed a rise in beneficial gut bacteria linked to butyrate, lower inflammatory markers, and higher satiety hormones (GLP‑1 and PYY). The almond diet also produced a mild ketosis‑like metabolic signal. However, the study’s small size (n=15) and focus on calorie balance mean results should be interpreted cautiously; almonds remain energy‑dense, so this is about snack quality, not unlimited consumption.
Refried Beans: A Nutritious Plant Protein When You Dial Down Fat and Salt
Dietitians say refried beans can fit a healthy, plant-based diet, but nutrition varies with ingredients. Canned versions often have more fat and sodium; making them at home or choosing low-sodium, lower-fat options preserves protein, fiber, and minerals (iron, magnesium, potassium, zinc) while supporting fullness and blood sugar. Use healthier oils (avocado/canola) and small amounts of MSG if desired.