When you eat may be just as important as what you eat. Research shows that eating dinner in sync with your circadian rhythm (the body's internal clock) can improve digestion, metabolism, and sleep quality. When Is the Best Time to Eat Dinner? The circadian rhythm is the "biological clock" that helps coordinate the timing of daily behaviors such as: Sleeping and waking Feeding and fasting Physiology (such as hormone release and heart function) Melatonin is the hormone that re

Protein seems to be on everyone's minds (and plates) these days, with many of us getting our fill from fish, beef, chicken, or plant proteins like beans, avocados, tofu, and tempeh. Another source worth adding to the mix: high-protein nuts and seeds, some of which are so protein-rich they rival eggs in their content. Ahead, nutrition experts share their top picks for getting more of this vital macronutrient. Benefits of Protein Comprised of amino acids, protein helps build an

If you're looking for a salty, crunchy snack that's packed with protein and fiber, nuts have got you covered. But nuts are also high in certain healthy fats, which makes them even better for you — and helps keep you full. All nuts are rich in healthy fats called omega-3 fatty acids, says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor. There are so many reasons nuts "are really good for you," she says, "and they do have benefits for heart health and brain

When you think about supporting your metabolism, your mind might jump to intense workouts or specific “superfoods” eaten throughout the day. But the reality is, one of the most impactful habits for your metabolic health happens at the dinner table: eating a balanced meal that contains protein, fiber and healthy fats. Eating this type of meal sets the stage for how your body functions overnight and into the next day, fueling recovery, repair and metabolic efficiency. Let’s div

Feeling tired during the winter season isn’t always about how much or how well you slept the night before. A particularly long workday or a few days of inconsistent meals can also drain you, and what you reach for in the moment can either energize you or keep you dragging. While a quick cup of coffee feels like the obvious fix, there are several healthy snack choices that can give you a steadier, more sustainable energy boost. We spoke with a registered dietitian and chef on

Proper food storage isn’t just about flavor and quality, although storing food correctly does preserve both of these elements. Storing food properly is about safety. Whether you are a meal prep enthusiast, enjoy stocking up on food, or simply want to learn about proper food storage, keep reading to discover different food storage methods and their appropriate uses. Refrigeration Your refrigerator should be set to 40 ° F or lower . Your fridge most likely has a built-in thermo

Food isn’t a cure-all, but it can definitely affect your mood. Yes, food does impact your mood — and it’s possible to eat your way to a more relaxed state. While there isn’t a cure-all food to magically erase frustration, you can get relieve stress with a combination of exercising, eating small meals throughout the day and getting more of these 10 foods. Whole-Wheat Pretzels Carbohydrate-rich foods can give you an energy boost and trigger the brain to release a feel-good chem

A new year offers new beginnings and an opportunity to reset your eating habits after the holidays. Andrea Delgado , a Mayo Clinic dietitian, says it's best to eliminate what you don't need, including party food leftovers.  If your refrigerator is holding onto less-than-healthy holiday leftovers into the new year, it is OK to let them go. Dispose of leftovers or eat them gradually and in smaller  portions , Delgado advises. "You want to slowly regress back to your old healt

A banana’s color can tell you a lot about its nutrition. As it ripens from green to yellow to brown, its starch, sugar, antioxidants, and fiber levels shift. While no stage is “healthiest,” understanding these stages can help you pick the banana that best supports your goals. The Four Stages of Ripeness Banana ripeness can be divided into several stages, but four practical levels matter most for nutrition: Green: Unripe Green with yellow traces: Slightly ripe Fully yellow:

Magnesium plays a vital role in managing blood pressure, strengthening bones, regulating blood sugar levels, and maintaining a steady heart rhythm, among other benefits. While magnesium supplements can help maintain adequate levels, adding magnesium-rich foods to your diet is also helpful, with numerous options available. 1. Nuts and Seeds Several varieties of nuts and seeds stand out for their impressive magnesium levels: Almonds : An ounce of dry-roasted almonds contains 80

Hair loss is a common condition known as alopecia in the medical field. It has many known causes, including: genetics hormonal dysregulation hypothyroidism tension on the hair trauma infection chemotherapy Hair loss can also be caused by diet-related factors, such as nutrient deficiencies and supplement use. This article explains how diet can affect hair loss. Micronutrient deficiencies  Hair is made up of two main structures — the hair shaft, which is what you see, and the h

Precooked Whole Grains Whole grains like brown rice and quinoa amp up your fiber intake and lower your risk for heart disease, colon cancer, and type 2 diabetes. But you don’t have to wait out the long cook time to enjoy their perks. You can find precooked grains in the frozen food case or in ready-to-microwave bowls or pouches -- just look out for added sodium. Serve as a tasty side or mix with veggies or precooked meat for a complete meal. Frozen Veggies Frozen produce, lik

Despite all our 21st-century medical advances, there is no cure to the common cold. This forces us to rely on home remedies to get through the day. One popular option for managing those pesky respiratory symptoms is cough drops. But do these lozenges genuinely help you recover or just drain your wallet and fill you with sugar? Here’s what the experts say. How Do Cough Drops Work? Cough drops contain specific ingredients that decrease the urge to cough and the pain in our thr

Grocery prices are higher than ever, so shoppers need to be even more savvy about what they will and won’t spend money on. Some products are not only expensive but may be harmful to health, while others are just unnecessary and a waste of money. So what’s on the “best to avoid” list right now? Here are six foods you’re better off not buying at the grocery store, for the sake of your health and your wallet. Salad Kits Salad kits are expensive compared to just making a salad yo

Whether it’s date night, lunch with a friend, or a family dinner out, you’re probably eating out more often than you think. In a 2023 US Foods Survey , the average American ate food prepared out of the house, either takeout or dine-in, an average of 7.5 times per month. If you eat out too often or choose the wrong foods when eating out , your health could suffer. A March 2022 review in Nutrients found that a high rate of eating out was associated with poorer diet quality, as

If you were to look in the refrigerator of almost any American, chances are you’d find a carton of eggs. Eggs aren’t just a classic breakfast staple—they’re also used in a variety of savory lunch and dinner dishes and serve as an essential ingredient in many baked goods. Given how common eggs are in cooking, many people likely eat them every day in one form or another. But is this a bad thing, considering the mixed press and research surrounding eggs and the nutrients they co

One is portable. One enjoyed a comeback fueled by TikTok. And they’re both packed with protein. We’re talking about hard-boiled eggs and cottage cheese. But only one can take the crown.  OK, not really. When we asked registered dietitians which one is the healthier snack, they agreed that both can fit into a healthy eating plan. The choice really comes down to your personal preferences and your unique health needs. So, it’s not necessary to stick to just one.  Here’s the nutr

The best time to eat lunch for steady energy may not be a specific time of day; rather, it's usually four to five hours after breakfast. Someone who wakes up and eats breakfast at 7 a.m. may feel ready for lunch around noon, while a later wake-up time and first meal naturally pushes lunch later. Why It's the Ideal Time Eating lunch four to five hours after breakfast aligns with your body's natural cycle of glucose metabolism. Refueling with lunch before your blood sugar dips

You can create a comforting pot of soup anytime, with ingredients that you have on hand. It’s true. Raid your pantry and clean out your crisper drawer. Look for hearty vegetables that you can use to build a soup base — an onion or leek, a couple of carrots or celery stalks, maybe a bell pepper. Then, improvise the rest. Toss in seasonal vegetables, greens and herbs, or leftover proteins and grains. The toughest part? You have to decide whether to go for a broth-based bowl or

While they’re a popular dining attraction, food buffets are notorious hotbeds for food poisoning . There are no hard and fast numbers on how many people get sick from buffets each year, but a whopping 48 million people get sick from foodborne illness in the U.S. annually, making this a common health issue. Food safety experts say there are a few reasons why buffets tend to spread foodborne illness. “Think of food the way you think of milk left on the counter. It may look fi

Whether cut up in a salad, spread on toast or transformed into a delightful guacamole dip, the latest research suggests a diet that includes a couple helpings of avocado a week can be beneficial to cardiovascular health. ​​The study, appearing in the Journal of the American Heart Association , found adults eating two or more servings a week (one cup) of the staple of Mexican cuisine have a 16 percent lower risk of cardiovascular disease and 21 percent lower risk of coronary h

Two of the most popular healthy breakfast options are eggs and oatmeal — with good reason. Both provide filling protein along with plenty of other necessary vitamins and minerals. But is one better for you than the other? "Eggs and oatmeal can both be healthy breakfast options, but they offer very different benefits," says Natalie Rizzo, registered dietitian and TODAY nutrition editor. While eggs are packed with filling protein and nutrients like choline, "oatmeal delivers f

All fruits are nutritious, but some have extra superpowers thanks to flavanols. These natural plant compounds are found in many fruits, tea and cocoa, says Patricia Bannan, a registered dietitian in Los Angeles. “They act as antioxidants, which means they help protect our cells from everyday stress. Think of them as tiny helpers in plant foods that support overall health,” Bannan tells TODAY.com. “Flavanols support blood vessel health, which can help with healthy circulation

Pick the Right Dish There’s no denying that Mexican food is delicious. But many of the entrees are made with oil, lard, and salt -- and loaded with cheese and sour cream. You can get more than a day’s worth of calories, saturated fat, or sodium in a single meal. A closer look shows there are plenty of healthy dishes to help you steer clear of a dietary disaster. Worst: Deluxe Burrito When it comes to burritos, size matters. In restaurants, this dish often offers up several se

Certain ultraprocessed foods, or UPFs, are contributing to worldwide obesity, chronic health conditions and premature death, yet the food industry continues to aggressively market new and existing products in this category for massive profits, according to an unprecedented three-part series authored by 43 global experts in nutrition and supported by the United Nations Children’s Fund, or UNICEF, and the World Health Organization. More than 50% of the $2.9 trillion paid to sha

Few things capture the spirit of Thanksgiving quite like a golden-roasted turkey at the center of the table, surrounded by creamy mashed potatoes, savory stuffing and tart cranberry sauce. But turkey’s story stretches far beyond holiday feasting. Long before European settlers arrived, wild turkeys roamed North America and served as an important food source for Native Americans. Over time, the bird became woven into Thanksgiving tradition and ultimately became the unmistakable

Cold cuts are convenient for making high-protein sandwiches, but choosing the healthiest lunch meat requires reading labels and avoiding too much salt, saturated fat, and preservatives like nitrates. 1. Turkey Breast Turkey breast is one of the leanest options, providing high protein and very little fat per serving. Choose oven-roasted or lightly seasoned versions and check the label carefully to avoid added sodium, sugars, or fillers. 2. Chicken Breast Like turkey, chicken b

Originally used for radar and other technologies, the power of microwaves was first harnessed specifically for heating food in 1947. By the late 1960s, commercial microwave ovens were small and inexpensive enough to become fixtures of the modern kitchen. And by the 1970s, scientists were starting to wonder just how this form of electromagnetic radiation might be affecting the food that it heated. Microwaving food produces different textures and flavors than other cooking meth

If you regularly find yourself dashing to the market for last-minute meal ingredients, it might be time to start stocking your freezer. The reasons are plentiful, and with pro tips from chefs on what frozen foods to always keep on hand and why, getting started is easier than you might think. Maintaining a well-stocked freezer won’t just save you the headache of trying to figure out a feasible meal plan on a busy weeknight or when guests pop by unexpectedly; it will also save

Bananas are a convenient, versatile, and nutritional fruit rich in fiber, essential vitamins, and minerals. Research suggests that bananas have many health benefits, including improving digestion, weight management, energy levels, heart health, athletic performance, and more. 1. Increases Energy Carbohydrates are the body's primary fuel source for energy. Because bananas are a solid source of carbohydrates and B vitamins, you may experience increased energy after eating this

A pit stop at the drive-thru may not be an everyday part of a nutritious diet, but believe it or not, dietitians say fast food doesn’t have to be completely off-limits for health. Sometimes, getting a quick meal is the highest priority for your family. “I know how much convenience matters when it comes to feeding yourself and your kiddos,” says Vanessa Imus, M.S., RDN. “While I wouldn’t recommend fast food for dinner every night, in moderation, it can absolutely fit into a he

It’s easy to be tempted by a bag of potato chips at any time of the day. This kind of impulsive snacking often happens even when you’re not really hungry. But excessive snacking can lead to weight gain and obesity. Obesity, in turn, is linked to many health problems¹ such as diabetes, heart disease, high blood pressure and even cancer. Snacking itself is not unhealthy. Healthy snacking can even good for you. All you need to do is make smart choices about what you snack on. Th

Cancer is not a single disease, but many related diseases that occur within the body. There is no single cause of cancer. Cancer occurs due to a variety of factors, including some you cannot control, like genetics, and others you can control, like diet and lifestyle. Research shows some foods are associated with a higher risk of certain types of cancers. At least 18% of all cancers and about 16% of cancer deaths in the United States are related to excess body weight, physical

With the cost of groceries continuing to creep up , social media posts with the hashtag #strugglemeals are mushrooming. Some accumulate long lists of derisive comments, disavowing a recipe’s qualifications as a struggle meal. The discord lies in the fact that struggle is in the eye of the beholder. For some, it’s time or physical and emotional energy, and the emphasis there is on extremely pared-down recipes that require no planning and little cleanup. Things that come in a

There is strong evidence that there is “no safe amount” of processed meat to eat, nutrition experts say in response to a new study on the connection between diet and the risk of major diseases, including cancer, type 2 diabetes and heart disease. The researchers also found elevated risks from the consumption of sugar-sweetened beverages and trans fatty acids. Researchers analyzed data from more than 60 previous studies on the relationship between processed meats, sugar-sweete

Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day. Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. It’s h

When comparing white potatoes vs. sweet potatoes, it's easy to spot differences like flavor and color. As a result, choosing a tuber for a specific dish tends to be a straightforward task. But if nutrition is the priority and you'd like to choose the healthiest option, the top choice might be less obvious. It doesn't help that these starchy vegetables often get a poor reputation, making the distinction particularly confusing. So, which is healthier: sweet potatoes or white po

By October, cooler temperatures are here to stay. And so is a new harvest of root vegetables, winter squash, apples and pears. Adding these seasonal fruits and vegetables to your plate isn’t just delicious. It can also align perfectly with the Mediterranean diet, which has been shown to reduce the risk of heart disease, type 2 diabetes, metabolic syndrome, cancer and more. Fall isn’t just about the produce. It’s also a time when other hearty Mediterranean diet staples, like b

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