Diet and nutrition Archive

Research suggests that when it comes to your overall health, opting for higher-quality, minimally processed foods over lower-quality, nutrient-poor foods is key-and perhaps even more important than the amounts or proportions of foods you eat. Small, consistent food swaps can make a big difference.

Making small, gradual changes to your eating habits and patterns is an easy way to incorporate the Mediterranean diet approach into your life.

Cutting back on red meat and replacing it with poultry or seafood is a good choice because those are healthier sources of protein - and better for the environment. Choosing seafood that is lower on the food chain can amplify those benefits.

The latest update to the Dietary Guidelines for Americans states that many people are not getting enough of four essential nutrients: calcium, potassium, dietary fiber, and vitamin D. But how much of these nutrients should you aim for and what are some good sources for them?

A study pooling data from more than 180,000 adults found that consuming more omega-3 fats (as found in fatty fish) was linked to 18% lower odds of age-related macular degeneration (AMD). Regularly eating omega-3-rich seafood may be a reasonable strategy for reducing the risk of AMD.

Full-fat dairy products can bring health risks because of the high levels of saturated fat they contain. To ensure good health and good nutrition, it's important to keep tabs on the amount of saturated fat you eat, and focus on eating a healthy diet rich in fruits, vegetables, and healthy fats.

500 to 700 milligrams of calcium through diet and 800 to 1,000 of vitamin D as a supplement should be adequate to preserve bone density.

Food sequencing calls for eating vegetables and protein before carbohydrates to help stabilize blood sugar and control appetite. Research suggests this pattern may reduce blood sugar spikes and lower hunger hormones, and it may naturally lead to eating fewer carbohydrates.

The very best intentions for healthy eating can fail if a new diet is too ambitious or restrictive. Taking small, easy steps toward healthier eating-and taking them one at a time-can help you make lasting changes.

Vitamin D supplements have been growing in popularity, but they're not always needed or taken in the correct doses.