All articles tagged with #balanced eating
Nutrition expert Jane Leverich debunks the idea that 12 common foods are inherently unhealthy, emphasizing that moderation, preparation, and context matter more than blanket labels—from seed oils and white rice to eggs, butter, potatoes, granola bars, chips, salt, ice cream, dried fruit, diet soda, and red meat.
The article explains that cutting carbs drastically can backfire by causing nutritional deficiencies, low energy, and unsustainability. Instead, it advocates for a balanced approach that emphasizes choosing nutrient-dense, complex carbs like whole grains and fruits, while maintaining overall dietary flexibility and supporting gut health and energy levels.
An Italian dietitian who grew up on the Mediterranean Diet shared three easy and nutritious lunch ideas, emphasizing the importance of incorporating all the necessary elements for complete meals. The lunch ideas include an avocado and boiled eggs baguette, mozzarella and olive pasta salad, and minestrone soup. The Mediterranean diet, known for its health benefits, focuses on vegetables, fruit, whole grains, olive oil, fish, and legumes while limiting red meat, processed foods, refined grains, sugar, and saturated fat. The dietitian also stressed the importance of making healthy lifestyle choices alongside diet for overall well-being.
The Mediterranean diet, which emphasizes plant-based foods, unsaturated fats, and limited saturated fats, has been consistently ranked as the best overall diet. Recent research shows that it offers numerous health benefits, including reducing the risk of cardiovascular disease, type 2 diabetes, dementia, and cancer. It also improves gut health, sleep quality, symptoms of depression, and child neurodevelopmental outcomes. The diet is high in vitamins, minerals, omega-3 fatty acids, fiber, polyphenols, and antioxidants, making it suitable for most people. However, it's important to make gradual changes when transitioning to this eating plan and to find alternatives for fresh produce if it's not easily accessible.
A registered dietitian highlights four toxic habits that are often considered normal in diet culture. These habits include eating the same meals every day, subscribing to the idea of 'cheat days,' eating differently ahead of meals out or events, and weighing yourself daily. These habits can be detrimental to both physical and mental health, perpetuating the restrict/binge cycle and promoting unhealthy relationships with food. The author encourages individuals to examine their reasons behind these habits and seek support from professionals if needed.