Diverticulitis is a painful condition that can occur when small pouches, called diverticula, form in the lining of the colon. When inflamed, these become extremely painful and can cause diarrhea, constipation, and other problems with digestion. While your doctor may use medications during a flare to treat your condition, you can also regain control by adjusting your diet. This guide will look at some foods to avoid with diverticulitis so you can support healthy digestion.

Things not to eat with diverticulitis

The best diet for diverticulitis is somewhat personal, according to the Mayo Clinic, and you'll want to consult with your doctor before making drastic changes. You'll also want to ensure there's not something else going on with your health to cause your flare-ups. That said, some foods appear to make flare-ups and irritation more common. Changing your diet to eliminate these foods could help reduce inflammation and irritation, making you feel better.

First, aim to follow a generally healthy diet that's balanced between fruits, vegetables, proteins, and healthy fats. Second, know that dietary treatment of diverticulitis is controversial. Some doctors believe avoiding certain foods helps, while others disagree. In addition, make sure you work with your doctor or a dietitian to safely adjust your diet. Finally, check out this list of the 7 foods to avoid with diverticulitis.

1. Seeds and nuts

Nuts and seeds have high amounts of fiber, which are a healthy part of a balanced diet, but this fiber content makes them hard to digest. They're also usually quite small, and that may allow them to get stuck in the diverticula, continuing the irritation so you can't heal. Substitute this source of fiber with whole fruits, carrots, broccoli, cauliflower, and whole grains.

2. Popcorn

Popcorn's high fiber content can make it difficult to digest during a flare. In addition, the kernel hull can get stuck in the diverticula, which can increase irritation and trigger a flare. The rough, hard pieces on popcorn can also damage the colon wall in people prone to this condition.

If you choose to eat popcorn and are concerned about diverticulitis, chew the food thoroughly to help your body digest it more quickly so you don't create irritation. You can also swap out the popcorn for other salty, crunchy snacks like pretzels.

3. Spicy foods

Spicy foods may irritate anyone's digestive system, healthy or not. If you're prone to diverticulitis, hot sauces, chilies, wasabi, and curry dishes are foods that could risk a flare. You can keep your foods flavorful without the heat using other spices.

Why are spicy foods a risk? Capsaicin can irritate the colon's lining, which causes inflammation and overall discomfort. This inflammation, in turn, can make the diverticulitis symptoms worse.

4. Fried foods

The fats and oils in fried food are challenging to digest. In addition, the crispy outside of most fried foods can irritate the intestinal lining. Both of these issues cause inflammation and discomfort in the abdomen, which can worsen diverticulitis symptoms.

The link between fried foods and diverticular diseases is well-established, Fatty foods can lead to constipation, and the Cleveland Clinic says constipation can strain the colon and increase the chances of developing the pockets that lead to diverticulitis. The fat in fried food can also block the pockets and allow them to get infected, which, again, is a risk for diverticulitis.

5. Red meat

Red meat's another high-fat food that people with diverticulitis may feel better if they avoid. It's harder to digest than poultry, which means it can add to inflammation of the digestive tract.

Interestingly, some medical research shows that red meat not only increases your risk of irritating diverticulitis symptoms but may also increase your risk of developing it in the first place. One Harvard study found that men who ate 13 servings of red meat a week for 26 years were more likely to have diverticulitis than those who ate less.

6. Dairy products

Dairy products, such as yogurt, cheese, and milk, are problematic for people with diverticulitis for two reasons. First, if you have diverticulitis, you may also have lactose intolerance. This means that eating dairy may create bloating, diarrhea, and gas symptoms. Second, dairy products are high in fat. The fat worsens diverticulitis symptoms and makes these foods harder to digest.

Sometimes, eliminating dairy altogether is difficult. If you need dairy for your favorite recipes, choose low-fat options. Try to use moderation with dairy when you do consume it. Similarly, avoid dairy products that have lactose, such as milk and cottage cheese, if you find that lactose is a problem for you.

7. Refined grains and sugars

Refined sugars are highly inflammatory in general, and this means they can irritate diverticulitis problems. Some people find that they have increased problems with diarrhea, a common diverticulitis symptom, when they eat a high-sugar diet.

Grains are more complex. If you don't have a flare and want to avoid one, the high fiber in whole grains may help. Fiber keeps the digestive tract moving, preventing constipation. When you prevent constipation, you reduce the risk of developing diverticulitis. However, during a flare, the fiber can irritate the digestive system. When you're in an active flare, you may feel better if you eat refined grains for a short period of time while you heal. This is an area where you'll need to consult with your doctor for expert advice.

Best dietary changes to support your health

In addition to learning what foods you shouldn’t eat if you have diverticulitis, it's also a good idea to learn what foods you should eat. First, make sure you're getting plenty of water every day. Water softens stool and reduces the risk of constipation, which, in turn, can reduce the risk of developing diverticulitis.

Second, learn your triggers. If you know a food makes your diverticulitis symptoms flare, work to avoid it. If a certain "no" food is not a problem for you, and your doctor approves, then eat it without worry.

Finally, take some time to learn to cook. Also, pack your lunch instead of eating on the go. Homemade foods often contain fewer preservatives, unhealthy fats, and refined sugars than foods from a fast-food restaurant.

Diverticulitis is a tricky condition. While doctors know what causes the pain and discomfort, they aren't fully sure what dietary changes work best. If you're dealing with this condition, talk to your doctor about what not to eat for diverticulitis. In general, the food to avoid with diverticulitis is the food that makes you feel unwell. Once you've created a plan based on your personal triggers and your doctor's advice, use tools like Evidation to help you plan for healthy dietary choices and track your water intake. Keep track of your health, download the app today!

Sticking to any new habit day in and day out can be tough. When it comes to sustained, healthy weight loss, you're not just implementing one new habit — you're implementing several actions that will help you reach your health goals, one pound at a time. Here, we'll take a look at steps you can take to stay consistent as you work toward becoming your healthiest self.

The importance of routine

Taking the same actions time and again helps to ensure that your weight loss isn't a flash in the pan. While anyone can drop a few pounds quickly by adopting a super low-calorie diet, doing so isn't healthy or sustainable. Creating habits that you can stick with over time is vital to ensuring that your weight loss lasts.

Nutrition plan consistency tips

The old adage that weight loss happens in the kitchen is absolutely true, and it's key to set yourself up for success when it comes to sticking with your new eating habits. Here, we'll take a look at some easy ways you can nail your nutrition so that you see progress on the scale.

Choose a plan that works for you

Keto, the Mediterranean diet, paleo, tracking macros, carnivores — there are countless nutrition plans that can help you lose weight, and it's important to take some time to find the choice that's right for you. Remember, sustainability is key, so it's important to consider what type of eating style you'll be able to stick to over time. If you're not sure where to start, talk with your doctor to learn more about what type of eating style might be the right choice for your health and preferences.

Take it slow

You didn't gain weight overnight — you won't lose it overnight, either. Slow, steady progress is sustainable, and quick-fix diets typically cause people to gain weight back just as fast as they lost it. Aim to lose about a pound of weight each week, and stay focused on your consistent behaviors more than the number on the scale. If you're putting in the work one day after another, the results will soon follow.

Reframe hunger as a cue — not an emergency

Hunger — like tiredness — is one of your body's natural cues to encourage you to take action. Just as you wouldn't sleep all day in hopes of never feeling tired, there's no need to snack all day in hopes of never feeling hungry. Learning to differentiate between true hunger and cravings is an important part of losing weight for many. Cravings tend to feel like an emergency, and they often have a trigger (for example, driving past your favorite bakery and suddenly feeling like you're starving, and only your favorite pastry will do). True hunger, on the other hand, comes on gradually, and isn't associated with a craving for a specific food. Learning to recognize your body's hunger cues is a key component to creating sustainable, healthy eating habits.

Get into a meal prep groove

When healthy foods that are in line with your goals are on-hand, it's easier to stick to the plan. Spend an hour meal prepping once or twice each week. Prepare on-plan foods (for most, this means lean proteins, chopped fruits and veggies, and healthy fats) so that you're able to grab what you need just as easily as swinging through the drive-thru.

Exercise consistency tips

Regular exercise can help to support the hard work you're doing in the kitchen. Like the nutritional changes you're making, exercise needs to be consistent to positively affect your weight loss. Here, we'll explore ways that you can sustainably, safely incorporate exercise into your weight loss plan.

Find an exercise that you enjoy

Finding a form of movement that you love can take some time, but it's well worth it. This doesn't mean that you have to be rearing to go every time you work out — exercise is hard work, and it's normal for motivation to come and go. Look for an exercise plan that leaves you feeling great after you're done. If you're glad you completed your workout and feel that it was worth your time, it's likely a form of movement that's worth sticking with long-term.

Track your steps

Upping your daily step count can be a great way to stay active. While there's not a magic number for how many steps you should take each day, try increasing your step count by 10% each week. It's OK if this means starting small — remember, your goal is slow, sustainable change. Once you hit 10,000 steps per day (or more, if that's your personal goal), work to hit this number daily.

Create a schedule in advance

Life is busy, and it's easy to find yourself at the end of the day, tired, trying to find the motivation to work out. Creating an exercise schedule in advance can help. Taking a few moments at the start of each week (maybe during or after meal prepping) can help you set aside time to exercise in the coming days. Exploring the class schedule at your local gym, chatting with a friend about when you can meet up for walks, or simply exploring your personal schedule to find times to fit in meaningful movement can all help you prioritize healthy movement.

Find an accountability partner

It's easier to stay on track when you have someone doing it with you. Finding an accountability partner with similar goals can help you stick to your commitments when life gets in the way. If you're not sure where to find an accountability partner, and you don't have friends, coworkers, or family members who are on a similar journey, consider joining an online support group to meet people who are also walking on your weight loss path.

Evidation's technology is in your corner when it comes to helping you meet your goals

It can be tough to keep track of all the actions you're taking to lose weight, and technology can help to ensure that you're on the right track. Understanding your eating patterns, sleep habits, exercise stats, and more can help to ensure that you're doing all you can to keep the number on the scale moving in your desired direction.

The Evidation app can help you keep track of all of your health data — and provide you with insights that might otherwise go unnoticed. Here's how it works: when you download the Evidation app, you'll be prompted to share the health data that you're already tracking (data from a wearable fitness tracker, your nutrition tracking data, etc.). Evidation uses the data you choose to share to find patterns and insights, providing you with personalized content to help you make the decisions that support your long-term weight loss goals. Click here to learn more and download the Evidation app today.

We all remember learning about chlorophyll — the vibrant pigment that gives leaves their green color and allows plants to perform photosynthesis — in science class. It turns out that chlorophyll isn't just beneficial for plants — it also holds promise as a health supplement. Research on the effectiveness of chlorophyll in supporting human health is ongoing, and early studies suggest that the pigment may prevent weight gain, help balance hormones, support gut health, and even improve skin clarity. Here, we'll explore how chlorophyll may benefit the body — and how you can get more of it in your diet.

What is chlorophyll?

Chlorophyll is a natural pigment found in plants, algae, and even certain types of bacteria. It plays a key role in photosynthesis, allowing plants to transform UV light into chemical energy. There are two main types of chlorophyll, simply known as chlorophyll a and chlorophyll b, and both are vital for plant life.

Most chlorophyll health supplements are actually made with chlorophyllin, a chemical that's made from chlorophyll. Chlorophyllin maintains many of the natural benefits of chlorophyll, and is also thought to be more stable and more easily absorbed by the body. This chemical provides many of the same benefits as natural chlorophyll, but can also be easily consumed in the form of drops, capsules, or powders.

How chlorophyll may support healthy weight loss

A small 2014 study showed that chlorophyll supplements reduced hunger and increased the body's release of GLP-1, the hormone made famous by weight loss drugs like semaglutide (Ozempic/ Wegovy) and tirzepatide (Mounjaro/ Zepound). The study compared two groups of overweight women. The group that supplemented with chlorophyll felt less hungry, lost more weight, experienced fewer sugar cravings, and lowered their cholesterol levels more than the group that didn't supplement with chlorophyll.

While increasing natural chlorophyll intake or taking chlorophyll supplements isn't a magic bullet for weight loss on its own, early research shows that getting plenty of chlorophyll in the diet may both prevent weight gain and help to support healthy weight loss. Studies indicate that chlorophyll can help to regulate hormones like ghrelin, which can help to reduce appetite and cravings. This can make it easier to feel full, and may help people who are trying to lose weight feel less hungry while eating in a caloric deficit. Foods that are naturally high in chlorophyll (like green vegetables) tend to have high amounts of fiber, as well as a high water content, both of which can be helpful when trying to lose weight.

Chlorophyll has also shown promise in supporting healthy blood sugar levels, making it potentially a useful supplement for people who have diabetes as well as those who have insulin resistance. It's possible that this effect occurs because chlorophyll slows the absorption of carbohydrates in the gut. Many people experience an energy crash and an increased urge to overeat following a carb-heavy meal. Eating or supplementing with chlorophyll may help to prevent the blood sugar crash often associated with eating high amounts of carbohydrates.

The pigment also shows promise in supporting the body's natural detoxification processes, which can be helpful for those who are trying to lose weight. Some chlorophyll supplements claim that they support healthy energy levels, but this has yet to be backed up by research.

Chlorophyll for hormones

From mood to metabolism, our body's processes are governed by hormones. Chlorophyll may offer some indirect support for endocrine (hormone) system health.

Chlorophyll supports the liver as it works to remove toxins from the body. In addition to removing waste products and foreign substances, the liver also works to remove excess hormones from the body. Chlorophyll works to support the liver's natural processes, which may help to naturally balance hormone levels.

Many studies point to the natural anti-inflammatory effects of chlorophyll. The pigment shows promise in reducing inflammation, which is at the root of many hormone-related issues (like polycystic ovary syndrome), thyroid disorders, and insulin resistance. Chlorophyll's anti-inflammatory properties may help to calm the immune system and reduce oxidative stress on the body, supporting more stable endocrine system function.

Chlorophyll benefits for gut health

Chlorophyll is a prebiotic, meaning it works to provide food for the "good" bacteria in the gut. This can help to support healthy digestion, improve nutrient absorption, and support a healthy immune system. While more research is needed, early studies have shown that chlorophyll supplements may help to reduce the symptoms of inflammatory bowel disease (IBD).

Unlike some gut health supplements, chlorophyll is known for being especially gentle. One of the most well-known properties of chlorophyll is its ability to act as an internal deodorant in the digestive tract, which can work to prevent body odor and bad breath from the inside out.

How chlorophyll benefits skin

Research suggests that chlorophyll may be a powerful agent to support skin healing. Most of the studies used topical chlorophyll as opposed to ingested supplements to explore the effect of the pigment on skin. Small studies have shown that topical chlorophyll may help to reduce acne, reduce the effects of sun damage, and reduce visible signs of skin aging.

Chlorophyll's potential ability to support the body's natural detoxification processes may also support skin health. Support of these pathways may be especially helpful for people who are dealing with eczema, rosacea, acne, and other skin conditions that can be triggered by internal imbalances. To reap these benefits, you'll need to ingest chlorophyll or chlorophyllin, rather than just use a topical ointment.

How to get chlorophyll

If you're ready to start enjoying the benefits of chlorophyll, you have plenty of options. Clean eating — enjoying a diet that highly emphasizes unprocessed, whole foods — can be a smart way to start. Leafy greens, dark green vegetables, seaweed, spirulina, and wheatgrass are all rich in chlorophyll. Green grapes, broccoli, parsley, and green beans are also good sources of chlorophyll. Adding greens to fresh juice or a morning smoothie can be a delicious way to boost your chlorophyll intake.

To achieve therapeutic levels, however, you may need to use supplements. Chlorophyllin is widely available in liquid form, capsules, powders, and even gummies. Most people who use chlorophyll supplements use between 100 and 300 milligrams per day.

Side effects of chlorophyll supplements

As with any supplement, it's important to talk with your healthcare provider about whether chlorophyll supplementation is a good fit for your health. Talk with your doctor if you're pregnant or breastfeeding and curious about chlorophyll supplements. It's also important to talk with your doctor about whether chlorophyll supplementation is a good fit for you if you're taking antibiotics, acne medications, or antidepressants, as chlorophyll may interact with these drugs, potentially increasing your sensitivity to UV rays.

At Evidation, we're in your corner when it comes to making healthy decisions

Whether you're just getting started with exploring your gut health or you've been working to become your healthiest self for years, the team at Evidation is here to help you take meaningful steps toward wellness. When you download the Evidation app, you'll be prompted to share the health data you're already tracking (from a wearable fitness tracker, your nutrition app, or a sleep tracker, for example). We'll use the data you choose to share to find patterns and connections, offering you valuable insights that can help you make sense of your data and develop concrete steps that drive your health journey forward.

Click here to learn more about how Evidation works and get started today.

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From headaches to muscle cramps to fatigue, even mild dehydration can cause serious discomfort. Staying ahead of your hydration needs by enjoying homemade electrolyte drinks can make it easier to feel your best (especially as summer temperatures climb). Here, we'll take a look at why electrolytes are so important for hydration, how you can whip up electrolyte-heavy beverages at home, and dispel some hydration myths you've likely heard on your health journey.

Essential electrolytes for hydration

Electrolyes — like sodium, chloride, potassium, calcium, magnesium, and bicarbonate — are essential for helping you stay hydrated. Electrolytes are lost through sweat, and we tend to lose more of them when we're working out in hot weather. This means that it's especially important to stay on top of your electrolyte intake during the summer.

Some of the vital functions of electrolytes include:

• Fluid balance: Sodium works to help your body maintain the right balance of fluid and helps your cells absorb nutrients. Chloride also works to help your body maintain its ideal balance of fluids.
• Muscle function: Potassium works to support healthy muscle function. When you don't have enough potassium in your body, you may experience muscle cramps. Calcium and phosphate also work to support healthy muscle function.
• Support heart health: Electrolytes help your cardiovascular system function properly. Magnesium, potassium, and calcium are especially important for supporting cardiovascular health.

Natural ingredients for homemade electrolyte drinks

While sports drinks and other commercially available electrolyte-enhanced beverages can be helpful, you can also make electrolyte drinks at home to support your hydration and overall well-being.

Some key ingredients to keep on hand to create at-home electrolyte drinks include:

• Coconut water: This delicious tropical drink has been getting some serious press in recent years — and it's for good reason. Coconut water delivers a wide variety of electrolytes, including magnesium, calcium, potassium, and sodium, without packing much of a sugar punch.
• Watermelon juice: This hydrating summer treat is loaded with potassium and magnesium, and is easy to enjoy on its own or as part of a smoothie or other drink. Bonus: watermelon juice is also packed with antioxidants,
• Strawberries: Believe it or not, strawberries aren't just loaded with fiber and vitamins — they're actually incredibly hydrating as well. Whether you eat them on their own or add them to a smoothie, strawberries support hydration, immunity, and even gut health.
• Bananas: Packed with potassium, bananas are an excellent choice both for post-workout recovery and maintaining a healthy electrolyte balance when temperatures climb.
• Citrus fruits: Lemons, limes, and grapefruits are all great sources of electrolytes, including sodium, potassium, magnesium, and calcium.

Recipes for homemade electrolyte drinks

Ready to whip up some homemade electrolyte-heavy drinks in your kitchen? Give these refreshing favorites a try.

• Coconut-orange cooler: Mix 1 1/2 cups of coconut water, 1/2 cup of fresh orange juice (freshly squeezed is best, if you can swing it), 2 tablespoons of fresh lime juice, and a pinch of salt. Pour over ice and serve immediately.
• Hydrating lemonade: Mix two cups of filtered water, 2 tablespoons of fresh lemon juice, 1/4 teaspoon of sea salt, and 2 teaspoons of raw honey. Shake or stir thoroughly to ensure that the honey is fully incorporated. Serve over ice.
• Lemon-lime hydration boost: Mix 3 cups of water, the juice of 2 lemons, the juice of 1 lime, 2 tablespoons of raw honey, 2 teaspoons of cream of tartar, and half a teaspoon of pink Himalayan salt. Shake or stir thoroughly to ensure that the honey is fully incorporated. Pour over ice and serve immediately.

Why adults benefit from hydration cocktails

Staying hydrated is essential for a wide variety of bodily functions, including waste removal, brain function, joint health support, temperature regulation, and more. Staying hydrated can help to support healthy energy levels, making it easier to fit healthy movement into your day.

Hydration myths and mistakes

There's a ton of misinformation out there when it comes to how to properly hydrate your body. Let's take a look at some of the most common myths surrounding hydration.

Myth: All adults should drink eight 8-oz. glasses of water each day.

Fact: 64 oz. a day is a good start for most, but your hydration needs are individual.

Generally, it's recommended that adult men drink about 15.5 cups of fluid per day, and adult women drink about 11.5 cups per day. This doesn't have to be made up of drinks alone. Liquids from foods typically account for about 20% of this requirement. Coffee, juice, and other beverages count as well. If you're exercising moderately or intensely, are spending time in hot weather, are pregnant or breastfeeding, or simply feel thirsty, it's likely that you need more water.

Myth: Clear urine is a sign that you're properly hydrated.

Fact: Urine should be a pale yellow color, and if it's clear, it might be a sign that you're overhydrating.

When you drink too much fluid, it's possible that you could flush all the electrolytes out of your body. Shoot for a pale or transparent yellow color. If you notice your urine is consistently clear, it's a good idea to talk with your healthcare provider about whether you may be drinking too much water.

Myth: Sports drinks are an ideal way to rehydrate.

Fact: While sports drinks can be a good fit for those engaging in strenuous exercise, they aren't usually a good idea for those exercising lightly or moderately for less than 60 minutes.

Sports drinks can taste delicious, but they're often packed with sugar. If you're attempting to lose or maintain your weight, sports drinks might not be the best choice for your caloric needs. Generally, stick with water or homemade electrolyte drinks to stay hydrated unless you're working out strenuously for more than an hour.

When to seek medical-grade rehydration solutions

If you become severely dehydrated, at-home remedies may not be enough to get your electrolyte levels back to where they need to be. During warm weather or periods of intense exercise, it's especially important to be on the lookout for severe dehydration symptoms.

Seek medical attention if you're experiencing the following severe dehydration symptoms:

• Can't urinate, or urine is very dark yellow or amber-colored
• Dry, wrinkled skin
• Confusion or concentration problems
• Irritability
• Dizziness and/or feeling faint
• Rapid heartbeat
• Sunken eyes
• Breathing changes

If you're severely dehydrated, your healthcare provider will work with you to replenish your electrolytes by providing oral hydration and/or IV fluids.

From hydration to sleep to fitness, get the support you need to feel your best

At Evidation, we're here to provide you with the information and support that you need to be your healthiest, happiest self. When you download our free app, you'll be prompted to share the health data that you're already tracking (for example, information from wearable fitness trackers, nutrition and hydration apps, sleep apps, etc.). We'll use this information to find patterns, connections, and insights, providing you with personalized content-based recommendations that you can put into action to take your health to the next level. If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and get started with our app today.

Your midday meal is key to making sure you have the fuel you need to function at top capacity throughout the rest of the day. A healthy lunch helps you power through a busy afternoon, and eating the right lunch will keep you satisfied until dinner time.

Here's the good news: If you're wondering "what should I eat for lunch," there are countless nutritious lunch ideas that are easy to pull together. Let's dive in and learn more.

What is a healthy lunch?

Before we explore what you can eat for lunch, let's first define exactly what a healthy lunch looks like. The ideal balanced lunch provides the necessary nutrients and energy to support your health and optimal mental functioning.

Equally important, a healthy lunch regulates your hunger so you're less prone to snacking in the late afternoon and reduces your risk of overindulging at dinner. Take these things into account when planning healthy lunches:

1. Protein: Protein builds and repairs body tissues and makes you feel fuller. For your protein, choose lean meats such as chicken, turkey, tofu, eggs, legumes, or fish. You can also get your protein allowance with 1½ ounces of cheese.
2. Whole grains: Whole grains are high in fiber and more filling than refined carbohydrates. Whole grain options include whole grain pasta, farro, rice, or bread.
3. Fruits and vegetables: Nutritionists recommend filling half your plate with vegetables and fruits to pack in vitamins, minerals, and fiber.
4. Healthy fats: Healthy fats are found in foods like nuts, seeds, avocados, and olive oil. In addition to helping you feel more satisfied, healthy fats are essential for brain function.
5. Hydration: A balanced lunch has plenty of hydration. Include beverages such as water or herbal tea.

Things to eat for lunch

The ideal healthy lunch has a lean or plant-based protein, a serving of whole grains, fresh vegetables, healthy fats, and fruit for dessert. An easy way to make sure you're implementing all of these foods is to make a salad or a lunch variety plate. You can also have a homemade soup and serve it with a slice of healthy whole-grain bread.

Now that you know how to balance out your lunches, here are some nutritious lunch ideas you can use to brainstorm your own healthy midday meals.

• Fresh veggies and hummus sandwich
• Chickpea lettuce wraps with roasted red peppers
• Egg and avocado sandwich
• Chopped cobb salad with diced chicken and boiled egg slices
• Meal-prep vegan lettuce wraps with beans and quinoa
• Summer rolls made with veggies
• Sub sandwich with whole grain bread, fresh veggies, and lean protein
• Chickpeas with sun-dried tomatoes and kale
• Pear quinoa salad with cranberries, spinach, and pecan
• Rotisserie chicken salad
• Protein salad made with albacore tuna, salad greens, chopped nuts, avocados, and tomatoes
• Lentil vegetable soup
• Black bean, whole-grain rice, and chicken burrito bowl
• Veggie burger
• Ricotta cheese on whole grain toast with toppings like roasted winter squash

How to meal plan for the week

Planning helps you make sure you're leaving the house every day with a healthy lunch. If you work from home, planning is just as important. It can be tempting to skip meal planning when you know you can pop into the kitchen and throw a meal together, but making lunch on the fly can be disastrous for your healthy eating plan.

To set yourself up for a week of lunchtime success, plan your lunches on your day off. Make a list of the lunches you want, and then head to the grocery store to stock up on items you need.

Have portioned meal containers and zipper food bags available so you can pull your lunches together with ease. When you have to scramble around to find a lunch container, it can be tempting to give up and just head out the door.

Meal-prepping is another option. If you're taking lunches that can be packed in advance, prepare an entire week of lunches on your day off. One option is to make a big pot of veggie-filled soup a couple of times a week, especially if you enjoy a hot lunch.

Quick and easy healthy lunch ideas

It happens to all of us at some point. The weekend gets away from us, and before we know it, it's Sunday evening, and we've not meal-prepped or planned lunches for the week. Or we rush out of the house in the morning without making lunch. Fortunately, there are some quick ways to grab a healthy lunch on the go.

If you need to pop into a grocery store to pick up lunch, go for some of these staples:

• Canned or vacuum-packed tuna on whole-grain bread or tortillas
• Boiled eggs (most grocery stores have these already cooked)
• Pre-cut veggies with hummus, tzatziki, or guacamole
• Nuts and seeds paired with a bagged salad
• Pre-cooked whole grain rice or quinoa and diced chicken breast
• Greek yogurt mixed with nuts or fruit
• Veggie, fruit, and cheese plate with whole-grain crackers

Portion size

Overeating even healthy foods can make you feel sluggish in the afternoon. To keep your lunch portion sizes in check, it helps to understand what a healthy lunch portion is for your individual calorie needs and activity levels.

Very active adults need a higher-calorie lunch, especially if they work out in the morning. If you exercise in the evening or you're not highly active, a lower-calorie lunch probably works for you.

Here are some general portion size guidelines:

• Protein: 3-4 ounces (about the size of the palm of your hand or a deck of cards)
• Whole grains: ½ cup cooked grains or 1 slice of whole-grain bread (1-2 servings per meal is appropriate)
• Vegetables: 2 cups of leafy salad greens or 1 cup of cooked vegetables
• Fruits: 1 piece of medium-sized fruit (1 apple or orange) or 1 cup of chopped fruit
• Healthy fats: ¼ to ½ of an avocado, 1 ounce of nuts, 1-2 tablespoons of seeds, or 1-2 teaspoons of olive oil
• Dairy: 1 cup of yogurt or milk, 1.5 ounces of cheese

Reaching your health goals with nutritious lunch ideas

After eating a healthy breakfast, you can power through your day by following your morning meal with a healthy midday meal. Evidation Members can track  and get rewarded for healthy eating and staying active. Download our app to learn more.

Ever find yourself staring into the fridge when you're bored, even though you're not hungry? If so, you're not alone. While boredom eating is common, it can make it difficult to move closer to your health and fitness goals.

Here, we'll explore why boredom eating happens, the negative effects of boredom eating, and steps you can implement to help you stay on track toward feeling your best, even when you're tempted to go off-plan due to boredom.

Why does boredom eating happen?

Boredom can be an uncomfortable emotion. When we're bored, we may feel unsure of ourselves, or we may even feel that our lives lack purpose or meaning. Like many unpleasant emotions, boredom signals that we're experiencing an unmet need.

Boredom can feel empty, lonely, and leave us longing for a sense of meaning. Emotional eating offers a fast way to fill this void by providing a quick hit of feel-good chemicals alongside a sensory experience that can temporarily cure boredom.

Emotional vs. physical hunger: What's the difference?

In order to put a stop to boredom eating, it's key to understand when it's happening. Physical and emotional hunger can easily be confused. Boredom eating is a type of emotional eating.

Physical hunger comes from a genuine need for energy. Typically, physical hunger occurs gradually, and can be quelled with any type of food. Eating in response to genuine physical hunger typically leaves you feeling energized and satisfied.

Emotional hunger, on the other hand, can be triggered by a variety of emotions, including sadness, boredom, and stress. Many people experience cravings for comfort foods (including sugary and salty snacks) when they experience emotional hunger.

Negative effects of boredom eating

Boredom-related eating can leave you feeling less than your best, especially if you end up overeating. Understanding the potential consequences of boredom eating may help you move away from emotional eating.

Some of the negative effects of boredom eating can include:

• Mental health issues: Often, emotional eating involves consuming foods that are highly processed. Eating highly processed foods frequently can lead to increased inflammation and physical/mental stress, which may harm mental health. Relying on food to eliminate feelings of boredom may also stop you from developing the coping mechanisms you need to healthily deal with stress.
• Obesity and overweight: Research shows that engaging in emotional eating habits can lead to weight gain and may eventually lead to becoming overweight or obese.
• Diabetes: Overconsumption of high-sugar and/or high-fat foods during periods of boredom eating can increase the likelihood of type 2 diabetes. Boredom eating can also cause health issues for those who have type 1 diabetes.

Tips to stop boredom eating

Small lifestyle changes can make a big difference when it comes to stopping boredom eating. Try these tips to reduce boredom and develop healthier ways of dealing with uncomfortable emotions.

• Pause before eating. If you find that you regularly deal with emotional eating urges, taking a moment to pause before eating can make a major difference in your choices. Simply ask yourself whether you're physically hungry or emotionally hungry. This doesn't mean that you can't eat emotionally, however, it does make you aware of what's happening and may guide you to make choices conducive to your goals.
• Practice meditation. We get it—it's odd to think that spending a few minutes doing absolutely nothing could be a cure for boredom. Mindfulness can help you to de-stress, refocus, and align your thoughts with the next task at hand. While meditation can work in the moment when you're dealing with boredom eating, practicing meditation and mindfulness regularly can help to lessen the likelihood that you'll experience emotional eating urges in the first place.
• Socialize. Spending time with friends and family can help you feel engaged in your life. Even spending a few minutes on the phone with a friend may help curb the urge to eat out of boredom. If you feel comfortable, talking to a friend or family member about struggles with emotional eating may help to lessen the urge to eat when you're not physically hungry.
• Exercise. When you engage in physical activity, you're able to quickly get feel-good chemicals flowing, which may be enough to help you refocus. If you're short on time, even a quick walk around the block can be enough to help you get focused.
• Stick to a routine. Knowing what task comes next throughout the day can help to reduce the temptation to eat out of boredom. This can be especially challenging if you work from home and don't have to stick to a set schedule. Creating an hour-by-hour (or task-by-task) to-do list can help you stay focused during the day and lower the likelihood that you'll get off track and move toward the kitchen when you're not actually hungry.
• Talk to a therapist. It can be difficult to break long-standing habits. If you find that you're having a hard time with emotional eating and lifestyle changes aren't helping, you may want to consider talking to a mental health professional or registered dietitian for help.

We're here to help you create healthy habits, one day at a time

At Evidation, we're here to help you overcome health challenges, like boredom eating, by providing you with the support you need to stick to the nutrition plan that helps you feel your best. It's easy to get started with our free app. After you download Evidation, you'll be prompted to share the health information that you're already tracking, like data from your nutrition tracking apps, or data from your wearable fitness tracker. We'll use the information you provide to find patterns and connections, and we'll use this data to offer you personalized, content-based insights that can help to drive your health forward.

Whether you're interested in losing weight, getting fit, or simply becoming your healthiest self, we can help. If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and get started today.

Recent research from The University of Alabama at Birmingham revealed that 40% of young adults in America have insulin resistance. Insulin is a hormone in the body that helps maintain healthy blood sugar levels. People who experience insulin resistance can't respond properly to insulin, making it difficult to use sugar (glucose) in the blood for energy.

Here, we'll dig into everything you need to know about insulin sensitivity, including signs and symptoms of the condition, lifestyle and dietary changes you can make to help improve insulin sensitivity, and more.

What is insulin sensitivity?

Insulin sensitivity refers to how well your cells respond to insulin, the pancreas-produced hormone that helps to transport glucose from your blood to your cells, where it can be used for energy. If you're highly sensitive to insulin, it means that your body needs less of the hormone to lower your blood sugar levels. High insulin sensitivity can help to maintain stable blood sugar and support a healthy metabolism.

Low insulin sensitivity—also known as insulin resistance—means your body needs more insulin to remove sugar from the blood and deliver it to the cells. Symptoms of insulin resistance can vary from person to person and may include fatigue, unexplained weight loss, increased thirst, frequent urination, blurred vision, and increased hunger. Over time, insulin resistance can lead to elevated insulin and blood sugar levels, which can increase your risk of type 2 diabetes and other metabolic conditions.

Risk factors for insulin resistance

Insulin resistance develops over time due to a combination of genetic and lifestyle factors. Being obese, overweight, or sedentary, eating a diet high in sugar and/or processed carbohydrates, and chronic stress can all increase the likelihood of developing insulin resistance. Taking certain medications, like steroids, HIV treatments, and blood pressure medication can also affect your body's insulin sensitivity.

Lifestyle changes to improve insulin sensitivity

Thankfully, there are lifestyle changes that can help to improve insulin sensitivity levels.

Regular exercise

Both aerobic exercise and strength training can help to improve insulin sensitivity. Cardio exercises like cycling, swimming, brisk walking, and jogging can all help to increase the amount of glucose used by the muscles. Strength training (like lifting weights or doing body weight strength-building exercises) can build muscle mass, which can improve the way your body reacts to insulin.

You don't need to spend hours in the gym to experience the positive effects of exercise on insulin sensitivity. Simply going for a short walk after meals can help you improve your body's ability to utilize insulin.

Weight loss

Achieving and maintaining a healthy weight can dramatically improve your body's insulin sensitivity. Even a small change—like losing 5% of your body weight—can reduce your risk of developing type 2 diabetes. Eating at a slight caloric deficit and losing weight slowly and sustainably—at a rate of about half a pound to two pounds per week—can help you create habits that will stick long after you've achieved a healthy weight.

Stress management

Finding healthy ways to manage stress can be an important part of improving insulin sensitivity. When the body experiences stress, the hormone cortisol is released. This hormone helps the body defend itself against danger by supporting a "fight or flight" response by triggering the pancreas to reduce insulin production, thereby increasing blood sugar levels. While this is helpful when there’s an immediate threat of danger, excessive production of cortisol can lead to many health issues, including digestive problems, anxiety, heart disease, and weight gain.

Quality sleep

People who don't get enough sleep are more likely to develop insulin resistance, according to a 2022 literature review. While research is ongoing, it's thought that adults need to sleep at least seven hours per night.

Try these tips to naturally improve sleep quality:

• Establish a consistent sleep schedule. Try to go to bed and wake up at similar times on both weekdays and weekends.
• Optimize your sleep environment. Keep your room cool, play a white noise machine if it's helpful for you, and keep electronic devices away from your bedside, if possible.
• Use mindfulness to manage stress. Practicing a short meditation before you go to bed can make it easier to fall and stay asleep.

Diets that improve insulin sensitivity

Food can be a powerful tool in helping your body become more sensitive to insulin. Your doctor may ask that you follow a specific dietary approach that makes sense for your needs (for example, if you're prediabetic or have type 2 diabetes, they may recommend diabetes-friendly diets).

Some of the diets that can help improve insulin sensitivity include:

• Mediterranean diet: Focusing on healthy fats, fish, nuts, vegetables, fruits, extra-virgin olive oil, and legumes, a Mediterranean diet is rich in fiber and antioxidants. Research shows that enjoying a Mediterranean eating style can help to increase insulin sensitivity.
• Low-carbohydrate diet: By reducing your carbohydrate intake (specifically carbohydrates that come from refined carbs and sugars), you may be able to improve your body's sensitivity to insulin.
• Plant-based, high-fiber diets: Enjoying foods rich in fiber, such as vegetables, fruits, legumes, and whole grains, can support blood sugar control.

Supplements and medications

Your doctor might recommend adding supplements or medications if you find that you aren't able to improve your insulin sensitivity through diet and lifestyle changes alone.

Some supplements that may work to improve insulin sensitivity include:

• Berberine
• Alpha-lipoic acid
• Vitamin C
• Cinnamon extract

Medications your doctor may prescribe to combat insulin resistance include:

• Metformin: This medication is often the first line of defense for people who have developed type 2 diabetes. It reduces glucose production in the body and improves insulin sensitivity.
• GLP-1 receptor agonists: Medications like semaglutide (sold under brand names like Ozempic and Wegovy) work to reduce glucose production, improve insulin sensitivity, and slow down digestion. These medications work by mimicking a naturally occurring hormone called GLP-1, which causes the pancreas to make more insulin.

Is it possible to reverse diabetes?

Type 1 diabetes is an autoimmune condition that cannot be reversed. Remission from type 2 diabetes is possible, however. Typically, diet changes and weight loss go hand in hand when it comes to reversing type 2 diabetes. It's important for people who achieve remission from diabetes to continue with the habits that helped them reverse the condition, as it's always possible for insulin sensitivity to dip again, potentially causing the return of type 2 diabetes symptoms.

When it comes to making healthy lifestyle changes, we're in your corner

If you've recently been diagnosed with type 2 diabetes, it's normal to feel overwhelmed at the health and lifestyle changes you need to make to feel your best. At Evidation, our team is here to help. When you download our free app, you'll be asked if you'd like to share any of the health data you're already tracking, such as information from nutrition tracking apps, data from wearable fitness trackers, etc. We analyze multi-source data to find patterns and trends. Then, we use this information to provide you with personalized, content-based insights that can help you make health-related choices that are the right fit for your needs.

No matter where you're at in your health journey, our team is excited to support you. Click here to learn more about how Evidation works and get started with our app today.

Inspired by the traditional cuisines of Greece, Italy, and Spain, the Mediterranean diet is widely celebrated for its health benefits. Rich in healthy fats, fruits, and vegetables, the Mediterranean diet has a wide range of health benefits. Keep reading to learn more—and explore our recipes that can help you eat like you're in Santorini.

What is the Mediterranean diet?

The Mediterranean diet is a whole-foods-based way of eating that emphasizes enjoying plant-based foods and healthy fats. This eating style doesn't require you to stick to specific macronutrient ratios or calorie limits. Rather, it encourages you to include a wide variety of natural foods in every meal while limiting red meat and sweets.

The basic guidelines of the Mediterranean diet include:

• Enjoy plenty of vegetables, fruits, legumes, seeds, nuts, potatoes, whole grains, fish, seafood, herbs, spices, and extra virgin olive oil.
• Enjoy moderate servings of eggs, cheese, poultry, yogurt, and red wine a few times each week.
• Limit or avoid red meat, processed foods, added sugar, processed meat, refined grains, beer, and liquor.

In addition to following general food guidelines, the Mediterranean diet also encourages eating meals with friends or family, away from screens and other electronic devices.

Mediterranean diet benefits

There are many benefits associated with enjoying a Mediterranean diet, including:

• May prevent weight gain: While research has yet to confirm that the Mediterranean diet will cause weight loss, it does suggest that eating this way may be a good option for those who want to manage their weight long-term.
• Promotes heart health: According to the American Heart Association, the Mediterranean diet can reduce the risk of developing health issues like obesity, diabetes, high cholesterol, and high blood pressure, all of which can contribute to the development of heart disease.
• Supports healthy blood sugar levels: The Mediterranean diet may decrease insulin resistance, which can help the body use naturally-produced insulin to effectively regulate blood sugar levels.

Mediterranean diet breakfast recipes

Blueberry Overnight Oats with Greek Yogurt

Sourced from Mediterranean Living

Ingredients:

• 1/2 cup rolled oats
• 1/3 cup plain Greek yogurt
• 2/3 cup unsweetened almond milk (or your favorite milk: soy, oat or cow's milk)
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 2 tbsp maple syrup
• Dash of salt
• 1/2 cup frozen or fresh blueberries
• 1/4 cup roasted walnuts
• 1 tbsp chia seeds

Instructions

1. Add all ingredients except walnuts into a bowl. Cover and refrigerate overnight.
2. Serve topped with roasted walnuts.

Vegetable Omelets

Sourced from Eating Well

Ingredients

• ½ cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained
• ½ cup cucumber, chopped and seeded
• ½ cup chopped yellow summer squash
• ½ ripe avocado, pitted, peeled, and chopped
• 2 eggs
• 1 cup refrigerated or frozen egg product, thawed
• 2 tablespoons water
• 1 teaspoon dried basil, crushed
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• Nonstick cooking spray
• ¼ cup shredded reduced-fat Monterey Jack cheese with jalapeño chile peppers
• Snipped fresh chives

Directions

1. For the filling, in a medium bowl, stir together tomatoes, cucumber, squash and avocado. Set aside. In a medium bowl, whisk together eggs, egg product, water, basil, salt and pepper.
2. For each omelet, coat an 8-inch non-stick skillet generously with cooking spray. Heat skillet over medium heat. Add a generous 1/3 cup of the egg mixture to a hot skillet.
3. Immediately begin stirring eggs gently but continuously with a wooden spatula until the mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until the egg is set but shiny.
4. Spoon 1/2 cup of the filling over one side of the omelet. Carefully fold the omelet over the filling. Very carefully remove the omelet from the skillet. Repeat to make 4 omelets total, using paper towels to wipe the skillet clean and spraying with cooking spray between omelets. Sprinkle 1 tablespoon of cheese over each omelet. If desired, garnish with chives.

Mediterranean diet lunch recipes

Salmon Soup

Sourced from The Mediterranean Dish

Ingredients

• Extra virgin olive oil
• 4 green onions, chopped
• ½ green bell pepper, chopped
• 4 garlic cloves, minced
• 1 oz fresh dill, divided, chopped
• 5 cups low-sodium chicken broth
• 1 lb gold potatoes, thinly sliced into rounds (best to use a mandolin slicer)
• 1 carrot, thinly sliced into rounds (best to use a mandolin slicer)
• 1 tsp dry oregano
• ¾ tsp ground coriander
• ½ tsp ground cumin
• Kosher salt and black pepper
• 1 lb salmon fillet, no skin, cut into large chunks
• Zest and juice of 1 lemon

Instructions

1. Heat 2 tbsp extra virgin olive oil in a large pot until shimmering but not smoking. Add green onions, bell pepper, and garlic and cook over medium heat, stirring frequently until fragrant (about 3 minutes or so). Add ½ of the fresh dill, and stir for 30 seconds more.
2. Now add broth, potatoes and carrots. Add spices and season with kosher salt and black pepper. Bring to a rolling boil, then lower heat to medium and cook for 5 to 6 minutes or until the potatoes and carrots are tender.
3. Season salmon with kosher salt and gently add it to the pot of simmering soup. Lower heat and cook for a few brief minutes until salmon is cooked through about 3 to 5 minutes, or until salmon is cooked and flakes easily.
4. Stir in lemon zest, lemon juice and remaining dill.
5. Transfer salmon soup to serving bowls. Serve with a side of your favorite crusty bread. Enjoy!

Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas

Sourced from Eating Well

Ingredients

Rice

• 1 ¼ cups water
• ½ cup brown basmati rice
• ¼ cup raisins
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon onion powder or garlic powder
• ½ teaspoon ground turmeric or 1 teaspoon freshly grated turmeric
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground black pepper
• ⅛ teaspoon kosher salt

Vegetables & Chickpeas

• 2 tablespoons coconut oil or ghee
• 1 (15 ounce) can chickpeas, rinsed and patted dry
• 1 teaspoon garam masala or Indian curry powder
• 1 cup roasted root vegetables
• 1 teaspoon sugar or honey
• ¼ teaspoon kosher salt
• ¼ teaspoon ground pepper
• 2 tablespoons lemon juice
• 2 tablespoons low-fat plain yogurt or tahini
• Chopped fresh herbs, such as mint, parsley and/or cilantro, for garnish

Directions

1. To prepare rice: Combine water, rice, raisins, olive oil, onion powder (or garlic powder), turmeric, cinnamon, pepper and 1/8 teaspoon salt in a small saucepan. Bring to a boil. Cover, reduce heat to maintain a gentle simmer and cook until the liquid is absorbed, 35 to 40 minutes. Remove from heat and let stand, covered, for 10 minutes.
2. Meanwhile, to prepare vegetables & chickpeas: Heat coconut oil (or ghee) in a medium skillet over medium heat. Add chickpeas and cook, stirring, until crispy, 3 to 5 minutes. Stir in garam masala (or curry powder) and cook until fragrant, about 1 minute. Add roasted root vegetables, sugar (or honey), salt and pepper; cook, stirring often, until heated through, 2 to 4 minutes. Stir in lemon juice.
3. Serve the vegetable mixture over the rice, topped with yogurt (or tahini). Garnish with herbs, if desired.

Mediterranean diet dinner recipes

Cilantro Lime Chicken

Sourced from Downshiftology

Ingredients

• 6 chicken thighs, bone-in and skin-on
• 3 tablespoons olive oil, divided
• 2 limes, zested and juiced
• 3 cloves garlic, minced
• 1 tablespoon honey
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• 1 teaspoon salt
• ½ teaspoon black pepper
• ¼ cup cilantro leaves, chopped

Instructions

1. Make the marinade. In a mixing bowl, whisk together two tablespoons of olive oil, lime juice and zest, cumin, chili powder, minced garlic, honey, salt, pepper, and chopped cilantro. You can also pulse in a food processor until it's combined.
2. Marinate the chicken. Combine the marinade and chicken thighs in a bowl or shallow dish. Marinate chicken for 30 minutes to an hour in the fridge. When the chicken is done marinating, take it out of the fridge and let it sit for 10 to 15 minutes at room temperature.
3. Sear the chicken. Preheat the oven to 425°F (220°C). Heat the remaining one tablespoon of olive oil in a large ovenproof skillet over medium-high heat. Sear the chicken for 5 to 6 minutes with the skin side down, until they're golden brown. Then, flip the chicken and sear the other side for 2 to 3 minutes. The chicken will not be fully cooked at this point.
4. Bake the chicken. Transfer the skillet to the oven and bake the chicken thighs for 15 to 20 minutes or until the internal temperature reaches 160°F (70°C).
5. Garnish and serve. Remove the chicken from the oven, let it rest for 5 minutes, and garnish with extra lime slices and cilantro leaves before serving.

Hearty Mushroom Ragu

Sourced from The Domestic Dietitian

Ingredients

• 2 tbsp extra virgin olive oil
• 1 shallot, finely diced
• 4 cloves garlic, minced
• 2 pounds Assorted Mushrooms, cleaned and sliced (we used a mix of shitake and white button mushrooms)
• 2 tsp dried rosemary
• 2 tsp dried thyme
• 2 tbsp flour
• 1/2 cup dry white wine
• 2 cups vegetable broth
• salt and pepper to taste
• Optional Garnish – chopped Italian parsley and freshly grated parmesan cheese

Instructions

1. In a large pot, heat the olive oil over medium heat.
2. Once warm, add the diced shallot and sauté until soft and translucent, about 5 minutes.
3. Add the minced garlic and continuously stir until the garlic is fragrant and golden, about 30–45 seconds.
4. Add the mushrooms, rosemary and thyme and continue to sauté until the mushrooms begin to cook down and become soft.
5. Add the flour and continue to stir until all the flour has been absorbed by the mushrooms.
6. Turn the heat up a bit and add the wine, continue to cook until the wine has reduced by about half the amount.
7. Add the vegetable broth and season with salt and pepper if needed.
8. Continue to let the mushroom mixture simmer, stirring often, until the sauce thickens and the mushrooms continue to soften, about 15-20 minutes.
9. Remove from heat and serve with optional parsley and parmesan cheese if desired.

Mediterranean diet snack ideas

Thankfully, there are tons of simple snacks you can keep on hand that are in line with Mediterranean diet guidelines, including:

• Tomato, mozzarella, and basil skewers
• Hummus and veggies
• Fruit and cottage cheese
• Roasted nuts
• Salt and vinegar pumpkin seeds
• Sliced apples with cinnamon and almond butter
• Roasted chickpeas

We're here to help you through every step of your health journey

Whether you're getting started with the Mediterranean diet, you're trying to increase your daily activity levels, or you have another health goal, the team at Evidation is here to support you. When you download our free app, you'll be prompted to share the health data you're already tracking (like information from a wearable fitness device, data from the app you use to log your meals, etc.). We'll use the information you choose to share to find patterns and trends, and we'll provide you with personalized, content-based insights to help you make decisions that bring you closer to your goals. If you're ready to start moving forward, we're ready to support you. Click here to learn more about how Evidation works and get started today.

From popular If It Fits Your Macros (IIFYM) nutrition plans to fitness YouTubers touting the benefits of loading up on protein, high protein, low calorie foods are having a moment. Here, we'll explore what you need to know about the three main macronutrients —fat, protein, and carbs—the potential benefits of incorporating high protein, low calorie foods into your nutrition plan, and ideas for breakfast, lunch, dinner, snacks, and desserts that can help you hit your macro goals day in and day out.

What are macronutrients?

Macronutrients are nutrients the body needs in large amounts in order to function properly. The three main macronutrients are protein, carbohydrates, and fat. Protein works to support the maintenance and growth of muscles, tissues, enzymes, and more. Carbohydrates are the body's main source of energy, and fats are essential for the body's endocrine (hormone) system, brain health, and for helping you absorb certain nutrients. Each macronutrient is important to support the body's processes.

Benefits of a high protein, low calorie diet

For many people, a high protein, low calorie diet can increase feelings of fullness after meals, help to regulate blood sugar levels, support healthy and sustainable weight loss, and provide steady energy levels throughout the day.

Satiety

Many people enjoy eating a high protein, low calorie diet because it helps them feel satiated (full) on less food. This can be especially helpful if you're working toward a weight loss goal. Since protein takes longer to digest than carbohydrates, you're more likely to experience a feeling of fullness after a high-protein meal than you would after a lower-protein meal.

Blood sugar regulation

Eating more protein can help to stabilize your blood sugar levels. While this is especially important for people with insulin sensitivity and type 2 diabetes, stabilizing blood sugar levels can also help people without these issues experience fewer energy crashes throughout the day.

Weight loss

When you increase your protein levels, your body is better able to preserve lean muscle mass. This increases your resting metabolism, meaning you burn more calories even when you aren't active.

You may also find the increased sense of satiety you experience while eating more protein helps you stay away from foods that aren't conducive to your weight loss goals.

Research suggests that protein has a higher thermogenic effect than other macronutrients. This means that your body needs to use more calories to digest protein than it needs to digest other macronutrients. While research on the thermogenic effects of macronutrients is ongoing, adding more protein to your diet may give your digestive system a calorie-burning workout.

Increased energy levels

While it may seem counterintuitive, eating fewer calories while increasing protein can help to increase your energy levels. Protein supports energy production in the body while also offering hormone support that can help you enjoy a steady level of energy throughout the day. You may also find that your cravings for sugar and other simple carbohydrates diminish when you eat protein, making it easier for you to stick to your nutrition plan.

High protein low calorie meals to keep you feeling satisfied

Ready to dive into a high protein, low calorie lifestyle? We've got you. Check out our favorite suggestions for high protein, low calorie breakfasts, lunches, dinners, desserts, and snacks.

Please note that the calorie counts and protein grams listed here are an estimate, and may depend on the exact ingredients used.

High protein low calorie breakfasts

Greek yogurt parfait: Layer 3/4 c. non-fat Greek yogurt, 1/2 c. mixed berries, and 1 tsp. chia seeds for 20g of protein and 220 calories.

Egg white veggie omelet and toast: Mix and cook 4 egg whites, 1/2 c. spinach, 1/4 c. mushrooms, and a slice of whole grain light toast for a breakfast with 190 calories and 21g of protein.

High protein low calorie lunches

Tuna lettuce wraps: Mix a can of light tuna (drained) with a tablespoon of Greek yogurt and chopped celery, spoon into individual romaine lettuce leaves for a lunch that packs 30g of protein for just 240 calories.

Grilled chicken salad: Top a few cups of mixed greens with 4 oz grilled chicken breast, chopped cucumbers, and a tablespoon of vinaigrette dressing to enjoy 35g of protein at 320 calories.

High protein low calorie dinners

Salmon and veggies: Roast 4 oz of wild-caught salmon next to roasted broccoli and carrots sprayed with olive oil for a dinner with 34g of protein and 370 calories.

Egg roll in a bowl: Toss 4 oz lean ground cooked chicken with shredded cabbage (coleslaw bags are a delicious way to save time here), roasted garlic, freshly grated ginger, and soy sauce for a total of 310 calories and 32g of protein.

Snacks and desserts

One of the best things about eating a low calorie, high protein diet is the simplicity of snacking throughout the day. Try pairing a stick of low-fat string cheese with an apple for a total of 150 calories and 7g of protein, or enjoy two hard-boiled eggs for 140 calories and 12g of protein. If you enjoy the taste of protein bars, be sure to pick light or mini versions to keep it low calorie, and don't forget to log protein bars in your nutrition app to help you stay on track.

Need to satisfy a sweet tooth at the end of the day? We get it. Try blending 3/4 c. non-fat Greek yogurt with a teaspoon of cocoa powder and stevia to taste for a simple, delicious dessert that packs 18g of protein for 160 calories. We also love cheesecake whip—try blending 1/2 c cottage cheese, a scoop of your favorite vanilla protein powder, and a sprinkle of lemon juice until smooth for a decadent dessert with 22g of protein and 210 calories.

Ready to feel your best? We're here to help

At Evidation, our team is here to help you feel your best. Whether you're working to stick to a particular macronutrient ratio or are simply looking to improve your overall health-related behaviors, we've got you covered. The way it works is simple: When you download our free app, you'll be prompted to share the health information you're already tracking (for example, data from nutrition apps, your exercise data from your wearable fitness tracker, etc.). You're always in charge of your data, and you can choose what to share and whether you want to continue sharing. We'll use the information you choose to share with us to find connections and patterns. Based on your data, you'll get personalized, content-based insights to help you make decisions that move your health forward. Click here to learn more and get started with Evidation today.