Dietary patterns Archive

Empty calories are calories from foods that give the body energy but almost no helpful nutrients. Sugary drinks and pastries are common examples. They can quickly add lots of calories to someone's diet and make weight gain more likely.

The foundation of a heart-healthy diet should be minimally processed plant-based foods, which are good sources of fiber, protein, and phytonutrients. People should also limit saturated fat and make sure they consume omega-3 fatty acids.

Food noise - persistent, distressing thoughts about food - can interfere with your daily life, but there's a lot you can do to manage it. Strategies include eating regular balanced meals, practicing mindful eating, managing stress and sleep, and seeking professional help if needed.

Pro-inflammatory foods include fried foods, sodas, refined carbohydrates, and red meat. Green vegetables, berries, whole grains, and fatty fish are thought to combat the inflammatory process.

Resistant starch causes smaller blood sugar spikes than regular starches, and feeds beneficial gut bacteria. You can increase the resistant starch content of starchy foods by cooking and chilling them, though overall diet quality matters more to blood sugar control than this trick alone.

A 2026 study found that drinking two to three daily cups of caffeinated coffee, or one to two daily cups of caffeinated tea, was linked to better cognitive health and lower risks of dementia.

A review of 17 studies found that for people at high risk of heart disease, cutting down on saturated fats may have lowered their risk of major cardiac events over the next five years, but people at lower risk did not see similar benefits.

While protein is essential to help prevent muscle loss as you age, other nutrients matter, too. Carbohydrates, magnesium, iron, omega-3 fats, and vitamin D work together to support muscle function and prevent muscle breakdown. Getting enough water is also essential for muscle performance and function.

Most people have heard the nutritional recommendation to eat five servings of fruit per day. But are some fruits better for you than others? Is it okay to eat dried or frozen fruit, or to drink fruit juice? Does it have to be organic?

Like most vitamins, B₁₂ can't be made by the body and must be gotten from food or supplements. A B₁₂ deficiency -- which might stem from a vegan or vegetarian diet, or problems with absorption due to weight loss surgery or aging -- can seriously harm nerves, mood, thinking, energy, and more.