Diet and nutrition Archive

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.

A long-running study found that closely following the MIND Diet was linked with significantly slower age-related brain changes, including 20% less shrinkage in grey matter—equivalent to slowing brain aging by 2.5 years. However, it’s not known if these changes translate to better brain function.

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.

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.

People with elevated LDL cholesterol values may be able to reduce their LDL levels by eating more foods that are rich in fiber and lower in saturated fats. High-fiber foods include whole grains, beans, nuts, vegetables, and fruits. Saturated fats are found mainly in meat, cheese, and other high-fat dairy products such as butter, half and half, and ice cream.

People consume too much added sugar — extra amounts that food manufacturers add to products to increase flavor and extend shelf life — which can have a serious impact on heart health.

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

Protein powder supplements can harbor health risks. They're recommended only for certain conditions, such as impaired appetite or wounds that are resistant to healing.