Swap your vitamin C supplements for nutrient-rich foods such as kiwi, tomatoes, and strawberries. These foods easily cover your daily vitamin C requirement while providing fiber and other essential nutrients. 1. Acerola Cherry Serving: 1/2 cup Vitamin C: 825 milligrams (mg) Daily value: 1,100% for women, 917% for men Acerola cherries, grown in some tropical regions, have the highest vitamin C content of any food, making them a natural vitamin C supplement. If you live in the

Loaded With Lycopene The cheery red color comes from lycopene, an antioxidant. Studies show it may help curb your risk of cancer and diabetes as part of a healthy lifestyle. Watermelon has more of this nutrient than any other fruit or veggie -- even tomatoes. To load up on lycopene, choose a melon with bright red flesh rather than yellow or orange. And the riper, the better. Also, seedless melon tends to have more lycopene than those with seeds. Sun Benefit? Some pigments hel

Getting enough quality protein in your diet doesn't always have to put a dent in your wallet. Some of the top, least expensive healthy protein sources to consider incorporating into your routine include canned tuna, beans, eggs, and more. 1. Greek Yogurt Greek yogurt is a relatively inexpensive dairy product that's packed with protein. With a 7-ounce (oz) container of low-fat plain Greek yogurt, you'll get 20 grams (g) of protein, which equals about 40% of the recommended Dai

Between the quick service and oftentimes lower price points, eating at a fast-food restaurant is a convenient choice for many people on the go. While fast-food menus are often loaded with meals that are high in calories and saturated fat, most restaurants offer salads as a healthier alternative. While it may seem like any salad is a nutritious choice, especially when compared to burgers or fried chicken, not all salads are created equal. Depending on your order, a salad from

Sometimes life happens, your stomach is growling, and the best option you have is to grab something quick from the drive-thru. Fast food on occasion doesn’t have to be a deal-breaker for a nutritious diet. Sandwiches, wraps and burgers are standard fare, since they can be handheld for eating on the go. But beyond their convenience, choosing the highest-protein sandwich on the menu can also keep you feeling full longer while maintaining your energy levels for whatever you have

Cherry Pits The hard stone in the center of cherries is full of prussic acid, also known as cyanide, which is poisonous. But there’s no need to freak out if you accidentally swallow one -- intact pits just pass through your system and out the other end. Avoid crunching or crushing pits as you nosh on your cherries. Apple Seeds Apple seeds also have cyanide, so throwing back a handful as a snack isn’t smart. Luckily, apple seeds have a protective coating that keeps the cyanide

The whole narrative around dietary fat can be confusing, especially for those of us alive in the ‘90s (or earlier), when low-fat everything was the holy grail of healthy eating. But more recent science has confirmed that consuming fat is key to good health and urged eaters to focus on enjoying “healthy fats.” But what are healthy fats anyway? And what foods contain them? The poster child for healthy fats is an avocado, but it's a big culinary world out there! For variety's sa

Definition A low-carb diet limits carbohydrates, often called carbs, such as those found in grains, starchy vegetables and fruit. A low-carb diet focuses on foods high in protein and fat. Many types of low-carb diets exist. Each diet varies in the type and amount of carbs you can eat. Purpose You or your healthcare team may choose a low-carb diet to help you lose weight. Some low-carb diets may have benefits beyond weight loss, such as lowering your risk of type 2 diabetes or

If you’ve noticed your grocery bill steadily creeping up, you’re in good company. From bread to eggs to meat, food prices have been on the rise in the U.S. In fact, grocery store and supermarket prices increased 1.1 percent in just one month this year (from September to October) and are 5.4 percent higher than they were in October 2020, according to the U.S. Department of Agriculture (USDA). It’s a concerning trend, but it doesn’t mean you have to choose between eating heal

If you’ve noticed your grocery bill steadily creeping up, you’re in good company. From bread to eggs to meat, food prices have been on the rise in the U.S. In fact, grocery store and supermarket prices increased 1.1 percent in just one month this year (from September to October) and are 5.4 percent higher than they were in October 2020, according to the U.S. Department of Agriculture (USDA). It’s a concerning trend, but it doesn’t mean you have to choose between eating heal

Eggs are indispensable in many recipes and a good source of important nutrients. Tips for choosing the healthiest eggs include knowing what makes a difference in how the eggs are produced, how they look, and how to read the labeling. 1. Check How The Eggs Look When you open a carton of eggs, consider the following: Shell appearance: The shells should be smooth with no cracks. Color: The color of an egg doesn't affect nutrients or taste. White, brown, blue, or green are the s

Nuts Walnuts. Pecans. Almonds. Whatever kind you prefer, a small handful makes a great snack. They’re full of healthy fats, fiber, and protein. They also have minerals like magnesium. Skip the kinds that are dry-roasted or flavored -- they’re higher in sodium. Instead, add your own dash of flavor with cayenne pepper or cinnamon. Edamame These young soybeans have a mild, buttery flavor that’s easy to like. And a three-fourths cup serving has just 7 grams of sodium. Edamame’s

Pretzels are a classic snack eaten widely in the United States. But as the protein craze continues, carb-forward foods like pretzels tend to get overshadowed. The truth is we need carbohydrates, and they're not the enemy. Yet, conventional packaged pretzels still fall into somewhat of a nutritional gray area. They're lower in fat than most chips and crackers, but still a processed snack with scant nutrients. Pretzels are a baked bread product made from a dough, typically with

If you're looking for a quick, protein-filled snack, meat sticks may seem like a no-brainer. They're no longer just a gas station staple. In recent years, they’ve become a trendy high-protein, low-carb snack often with better-for-you branding, registered dietitian Samantha Cassetty tells TODAY.com. You can find sticks made from a variety of meats in fancy flavors. Meat sticks are the fastest-growing snack category in the United States, garnering $5.5 billion in sales last yea

That bold cup of morning coffee we can't live without or the mug of hot tea we rely on to aid an afternoon slump may provide us with a quick mood-boost, but exclusively relying on caffeinated beverages is not the solution for garnering sustained energy throughout the day. Drinking caffeine as a means of gaining energy is not only unrealistic, but it's also a lifestyle habit that can potentially have long- and short-term negative effects, both physically and mentally. Read on

I’ve spent my life bored by fiber, thinking it was only good for bowel regularity, or, at best, a grandparent conversation-starter. But when I scroll through recipes on social media these days, the videos showing up on my feed are a different and, dare I say, exciting side of this essential nutrient. One creator smashes magenta raspberries into a jammy layer for chia pudding. Another tosses sun-soaked orange sweet potatoes and vibrant green kale into a polychromatic salad. F

Frozen meals may be convenient, but they can also affect your health. An occasional frozen meal can help ease the burden of weekly meal planning, but relying on them too often may harm your health. 1. You May Consume Too Much Sodium Frozen meals tend to be higher in sodium. Sodium helps preserve food and enhance flavor. Frozen meals generally contain at least 400 milligrams (mg) of sodium per serving, which can quickly add up, especially if the meal is more than one serving.

Whole-Wheat Pasta Also called whole-grain pasta, this type of pasta keeps the bran, endosperm, and germ of the grain together. It’s filled with fiber, vitamins, and minerals. This helps you feel full longer and keeps your blood sugar from spiking. It also has a little over 8 grams of protein per cup cooked. Chickpea Pasta Made of chickpea flour and water, this pasta has the same health benefits as a can of chickpeas. That means fiber, folate, magnesium, and potassium. It als

Almost all of us could use more fiber. While women and men are recommended to get 25-38 grams of fiber per day, respectively, more than 90% of Americans fail to meet these targets (yikes!). That doesn’t just spell trouble for our digestive health. Fiber also helps protect against weight gain and can help reduce the risk of a long list of chronic illnesses, including type 2 diabetes, heart disease and cancer. Of course, whole grains like oatmeal can help. For instance, a half-

One large egg has 6.3 grams of protein and 72 calories, making it a great addition to a breakfast sandwich, salad, or ramen bowl. When you want to mix up your protein routine, here are eight pantry staples with more protein than an egg. 1. Peanut Butter Protein: 7 to 8 g Standard serving: 2 tbsp Calories: 188 Peanut butter is a creamy or crunchy, protein-packed spread. Keep a jar on hand to add a protein boost to sliced apples or a bowl of oatmeal. Consider checking the nut

Getting enough protein is important, especially as we get older. Not only is protein critical for all our cells to function properly, but it’s also essential for building and maintaining strong bones and muscles. There are other benefits to adding more protein to your daily meals, too. A higher-protein diet can help promote weight loss, keep you feeling fuller longer and improve blood sugar stability. But it isn’t always easy to eat enough of it. For most older adults, daily

Eating a satisfying and nourishing meal in the morning sets you up for a healthy day. And many of us prefer to spoon into a bowl of cereal for breakfast because it’s a quick, filling and delicious choice. So much so, that nearly 300 million Americans eat cereal each day. A healthy box of cereal can help older adults meet their overall nutritional needs. Unfortunately, many of the eye-catching packages in the cereal aisle are low in nutrition and big on sugar and additives — m

Parmesan Lactose intolerant? Give parmesan a try. In just 1 (grated) ounce, this low-lactose choice delivers 8 grams of protein, 119 calories, and only 3 carbs, without causing tummy trouble. Plus, it’s high in calcium and phosphorus, nutrients that help build bone. Goat Cheese It’s often easier to digest than cheese made from cow’s milk because it has different proteins that don’t irritate your digestive system. It also has a higher percentage of medium-chain fatty acids, wh

This could be grate news for cheese lovers: A recent study found potential links between cheese and positive health outcomes, particularly when it comes to sleep. The results of the study, published in the December edition of the Sleep Medicine journal, found that eating more cheese may be linked to a reduced likelihood of developing sleep apnea, a potentially serious medical condition that can cause you to stop breathing while you sleep. The study’s researchers pointed out

Most people can meet their daily vitamin C needs—75 milligrams (mg) for women and 90 mg for men—through their diet and don't need a supplement. Eating foods high in vitamin C provides additional benefits from nutrients such as fiber and other essential vitamins and minerals. 1. Acerola Cherry Serving: 1/2 cup Vitamin C: 825 milligrams (mg) Daily value: 1,100% for women, 917% for men Acerola is a small red cherry species that's grown in certain tropical regions. Acerola cherri

Tinned fish has been on the rise in recent years, and we now seem to be in what many are proclaiming ‘Sardine Girl Summer.’ With food costs going up, this canned fish offers a more affordable and convenient protein option. But convenience, cost and craze aside, are sardines healthy and a food you should be eating regularly? What Are Sardines? These small fish grow up to almost 10 inches long, and have soft, oily flesh with a mild, fishy taste. They can be salty or smoky, depe

Twinkie Diet For 10 weeks in 2010, a Kansas State University nutrition professor cut down on their daily calories and ate mostly Twinkies, powdered doughnuts, and other junk food. They lost 27 pounds. This may sound crazy, but they showed the basic rule of weight loss: Burn more calories than you eat, no matter what that might be. Bad news for junk food junkies, though. The lack of nutrition in this diet makes it a lousy idea for your overall health. Ear Stapling Put down the

Ham and Cheese Omelet The Count: Approximately 512 calories, 37 grams of fat, 1,277 milligrams of sodium This breakfast staple packs plenty of protein, but at half of your total fat and sodium requirements for the day. That’s not including adding hash browns or home fries. If you’re really wanting an omelet, make a smaller one with one or two whole eggs, and add some whole-grain toast and a side of fruit. Chicken and Waffles The Count: Approximately 1,012 calories, 54 grams

Both green and black tea are made from the leaves of the Camellia sinensis plant. One difference is that black tea leaves are first rolled and then oxidized (exposed to air), whereas green tea is unoxidized. This reaction causes black tea leaves to turn dark brown while green tea leaves remain green. Black and green tea may have subtle differences in caffeine and antioxidant content but offer similar health benefits. Shared benefits of green and black tea While green and bla

Eating chicken noodle soup when you're sick with a cold or flu won't cure your ailments, but it can help support your body with hydration, nutrients, and mild, potentially anti-inflammatory and immune-supporting effects. These effects may help your body's healing process and reduce how long you're sick. 1. Sustained Hydration You may have a reduced appetite when you're ill, making it difficult to take in the nutrients and fluids you need to recover. A serving of chicken noodl

If you want to live a long, healthy life, take a good look at what's on your plate. While you don't need to be strict about healthy eating, the food choices you make regularly can affect your long-term health — especially when it comes to one nutrient in particular. While many people just want to live as long as possible, Dr. Ezekiel J. Emanuel, the author of the new book out this month “ Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life, ” tells TODAY.com tha

Lima beans ( Phaseolus lunatus L.) are legumes that provide plant-based protein, fiber, and several vitamins and minerals. They may have benefits for weight management and heart health. 1. Supports Your Gut Health Lima beans have 13.2 grams of fiber per cup , which covers 47% of the Daily Value (DV). Fiber is especially important for gut health. Bacteria in the large intestine ferment and break down fiber from foods like lima beans. This process creates short-chain fatty aci

Sick Day Solutions When you're sick with the flu, stomach bug, or even a common cold, what you eat can make all the difference between spending another day in bed and waking up refreshed. The key is eating meals that are comforting physically and emotionally — plus getting a little nourishment. That’s why we asked 10 registered dietitian nutritionists (RDNs) which foods they turn to when they’re under the weather. Shockingly, chicken noodle soup isn’t on the list! Smoothies

Over the years, extensive research has been conducted on the impact of various foods on physical health and their effects on the body. However, some researchers have been investigating how food may affect mood and mental health. There is a recently developed field of psychiatry known as “.” This specialized branch focuses on examining the relationship between eating habits, dietary factors, and mental health disorders. This is to help form methods of prevention and treatment

As chocolate prices continue to rise, some companies are taking drastic measures to counteract sticker shock. And it's leaving a bitter taste in the mouths of some consumers. With the cost of cocoa steadily ticking up, some brands have begun swapping in different ingredients. But does the end result taste the same as the real deal? NBC News chief consumer investigative correspondent Vicky Nguyen went straight to the source to find out. In the latest segment of “TODAY’s Consum

When you combine milk and honey, you're getting two foods with important nutrients as well as other components that can affect your body in some well-known and some surprising ways. Both honey and milk can help your body know it's time to rest, but these functional foods can do more than that when it comes to having an impact on your health. 1. Promotes Sleep Honey plus milk is a well-known home remedy for sleeplessness. Both contain tryptophan , an amino acid (protein buildi

Peanut butter is as popular as ever — and it’s no wonder why. It’s versatile, delicious and, for many, nostalgic. However, when you peek at the nutrition facts label, you may notice that a serving of peanut butter, typically two tablespoons, contains close to 200 calories and more than 65-percent of those calories come from fat. So you may be wondering, is peanut butter actually good for you? What’s in a jar of peanut butter? Pick up any jar of the stuff and you’ll see the fi

On an island just off the coast of Panama lives an indigenous tribe called the Kuna, who outlive other people in Panama. Despite their relatively high-salt diet, the Kuna tend to have lower blood pressure than do other people in Panama. In addition, they experience fewer heart attacks and they’re less likely to be diagnosed with type 2 diabetes or cancer. After much study, researchers determined that what set the Kuna people apart wasn’t what they ate. Instead, it likely stem

Pasta is one of those universally comforting foods that transcends generations. Whether it’s spaghetti, penne, or fusilli, noodles are versatile and tasty pantry staples. But traditional pasta contains refined grains, carbohydrates, and gluten. All of those need to be restricted if you follow certain diets for weight loss, diabetes, or celiac disease. Despite all the bad press about pasta, people who eat it may be healthier eaters than those that don’t. A recent study in Fron

Olive oil has long been a staple of Mediterranean cuisine, but its appeal extends far beyond flavor. It has many health benefits that are backed by decades of research. Studies link regular olive oil consumption to a wide range of benefits, from a lower risk of heart attack and stroke to improved erectile function. Why olive oil is healthy Though olive oil’s benefits are often attributed to its heart-healthy monounsaturated fats, Mayo Clinic cardiologist Stephen L. Kopecky, M

Some condiments contain unhealthy ingredients like artificial additives and high amounts of added salt and sugar. Healthy condiments are low in added sugar and pack nutritious ingredients like protein, healthy fats, and fiber. Here are 10 healthy condiments that are both tasty and nutritious. 1. Pesto Traditional pesto is a sauce made with fresh basil leaves, olive oil, Parmesan cheese, and pine nuts. Pesto is a good source of zinc — a mineral essential for immune health, w

Modern society makes getting healthy harder than ever. People are busy trying to balance work, family and other responsibilities. As a result, their health goals are often put on hold. That said, being healthy does not have to be difficult. Here are some simple ways to get healthier with minimal effort. Quick and easy changes to make to your diet Swap refined carbs for whole, unprocessed carbs Refined carbs are commonly known as simple carbs or “empty” carbs. They are rigoro

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