Diet and nutrition Archive

Most Americans need more fiber, but going well beyond recommended amounts offers no proven added benefit and can cause uncomfortable side effects. Instead, boost fiber slowly and spread it out over the day, favor whole foods over supplements, and drink plenty of fluids.

A major study linked high intake of sugary drinks like soda, fruit juices, and sports drinks during teen years and early adulthood with an increased risk of developing high blood pressure in middle age. Replacing sweet drinks with water, milk, or whole fruit may help offset some of those risks.

Compared with regular yogurt, Greek yogurt delivers double the protein with fewer carbs—but also less calcium. Both types provide probiotics and are generally easier to digest than other dairy products. Look for unflavored versions or those with fewest added sugars, and limit saturated fat.

Breakfast can supply energy and nutrients at the time of day when the body’s metabolism works most efficiently. A nourishing morning meal can include some protein, fiber-rich carbs, and a fruit or vegetable—and it doesn’t have to be typical “breakfast food.”

During a diverticulitis flare-up, it’s important to stay nourished and hydrated. Start with clear liquids, then progress to low-fiber soft foods before gradually reintroducing high-fiber foods. For long-term prevention, focus on a high-fiber diet and regular exercise.

Foods that contain mainly saturated fat, such as beef tallow and butter, are less heart-healthy than those that contain mainly unsaturated fats, including olive oil and seed oils such as canola oil and soybean oil.

A major Harvard study adds more evidence that a healthy diet may protect your brain. Older adults who ate the most ultra-processed foods were found to have substantially higher risks of dementia and cognitive decline, while those eating more minimally processed foods had lower risks.

The DASH diet is a flexible, science-backed eating plan proven to lower blood pressure, while also reducing risks of heart disease, diabetes, cancer, and cognitive decline. Emphasizing vegetables, fruits, whole grains, and low-fat dairy products, it’s a healthy way to eat that suits almost everyone.

For people managing a chronic illness or recovery, medically tailored meals—home-delivered and dietitian-planned—can help. Research shows they improve health outcomes, reduce hospitalizations, and save billions in health care costs. Programs range from full meal delivery to grocery boxes and produce vouchers.

A prediabetes diet is an eating plan that may help prevent prediabetes from turning into full-blown diabetes. Many different foods can fit into this style of eating, including fruits and vegetables, beans and legumes, lean proteins, whole grains, and healthy fats. While no foods are off-limits, prediabetes diets generally are low in sugary foods, refined carbohydrates, fast foods, fried foods, and alcohol.