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Meal Planning

All articles tagged with #meal planning

Protein Without Counting: A Nutritionist’s 3-Go-To Staples
health1 month ago

Protein Without Counting: A Nutritionist’s 3-Go-To Staples

A registered nutritionist argues you don’t need to track macros to reach your daily protein target. She relies on three constant staples—canned fish, eggs, and frozen edamame/peas—incorporated with plenty of vegetables and healthy fats to create high-protein meals easily. She notes that active individuals can aim for roughly 0.7–1 gram of protein per pound of body weight, and shows how combining these staples throughout the day can reach those goals without meticulous planning or counting.

via Business Insider|
#diet-trends#fish-and-eggs#health
Steady meals and weekend calories tied to greater weight loss, study finds
nutrition-diet-obesity-weight-loss-fitness3 months ago

Steady meals and weekend calories tied to greater weight loss, study finds

In a Health Psychology study of 112 adults in a behavioral weight‑loss program, researchers found that eating the same meals and maintaining a consistent daily calorie intake led to greater weight loss than a highly varied diet. Each 100‑calorie daily fluctuation reduced weight loss by about 0.6%; participants who repeated more than half of their weekly foods lost about 5.9% of body weight versus 4.3% for those with a more varied diet. Additionally, those who logged higher weekend calories tended to lose more weight. The findings support building routines around go‑to meals, tracking intake for mindfulness and accountability, and rotating foods within groups to preserve enjoyment and gut diversity. GLP‑1 weight‑loss drugs exist and are popular, but behavioral strategies remain effective.

via Medical News Today|
#behavioral-psychology#calorie-tracking#diet-patterns
Repeating Go-To Meals Could Boost Weight Loss, Study Finds
nutrition-and-weight-loss3 months ago

Repeating Go-To Meals Could Boost Weight Loss, Study Finds

A Healthline study of 112 adults in a 12-week weight‑loss program found that participants who ate the same go‑to meals and kept calories steady lost more weight (average 5.9% of body weight) than those with a more varied diet (4.3%). The results show a correlation between dietary consistency and weight loss, though causation isn’t established and data were self‑reported within a highly structured program; the takeaway is that simplifying food choices and maintaining predictable calories may help some people lose weight.

via Healthline|
#calorie-intake#consistency#meal-planning
Experts Discuss Optimal Protein Intake and Its Trends
health-and-nutrition9 months ago

Experts Discuss Optimal Protein Intake and Its Trends

Eating protein throughout the day, especially at breakfast and post-workout, can boost satiety, support muscle growth, and help regulate blood sugar levels. The ideal amount varies based on individual goals, but generally around 1 g per kg of body weight is recommended, with higher needs for athletes. Signs of insufficient protein include fatigue, muscle loss, and weak nails, so spreading intake evenly is beneficial.

via Prevention|
#blood-sugar-control#dietary-guidelines#health-and-nutrition
The Risks and Signs of Eating Too Much Protein
health-and-nutrition9 months ago

The Risks and Signs of Eating Too Much Protein

The article explains how much protein adults need, emphasizing that while the RDA is 0.36 grams per pound, active individuals and certain women may require more, up to 0.81 grams per pound. It highlights sources of both animal and plant proteins, discusses signs of excessive intake like gastrointestinal issues and long-term health risks, and advises consulting healthcare providers for personalized recommendations.

via Women's Health|
#dietary-guidelines#health-and-nutrition#health-risks
"The Health Benefits of Pasta: What Dietitians Say"
health-and-nutrition2 years ago

"The Health Benefits of Pasta: What Dietitians Say"

Dietitians emphasize that pasta can be a healthy and versatile part of a daily diet, offering nutrients and serving as a vehicle for incorporating vegetables and other healthy foods. While refined pasta is higher in calories and carbs, it is also enriched with B vitamins and iron. Whole grain pasta provides more fiber and nutrients, while alternative options like chickpea or lentil pasta offer additional protein and fewer carbohydrates. Portion control and balancing pasta with vegetables and lean protein are key to making it a nutritious meal, especially for picky eaters.

via TODAY|
#dietitians#health-and-nutrition#healthy-eating
"Top 5 April Foods Recommended by Dietitians for Stocking Up"
food-and-nutrition2 years ago

"Top 5 April Foods Recommended by Dietitians for Stocking Up"

Dietitians recommend stocking up on avocados, asparagus, edamame, radishes, and sweet potatoes in April for convenient, healthy meals that celebrate spring. They also suggest incorporating frozen or canned vegetables, organizing kitchen spaces, and using flavor enhancers to make mealtime success happen this month. These foods, along with simple flavor enhancers, can help create tasty, nutritious meals in a matter of minutes.

via EatingWell|
#april#dietitians#food-and-nutrition