When your digestive system isn't getting rid of waste properly, it can be a pain--literally and figuratively. Thankfully, sticking to a high fiber diet can help ease constipation issues, and adding food with lots of fiber to your diet long-term can help stop constipation from happening in the first place.

Here, we'll take a look at some of the most common causes of constipation, how eating plenty of fiber can support a healthy digestive system, how you can boost the amount of fiber in your diet, and tips to keep in mind to help you adapt to your new constipation-fighting nutrition plan.

Understanding constipation: causes and impact on well-being

Constipation is a condition characterized by infrequent or difficult-to-pass bowel movements. Some people experience chronic constipation. Most people experience the condition at some point in their lives.

There are many factors that can cause or exacerbate constipation, including:

• Taking certain medications
• A sedentary lifestyle
• Dehydration
• A low-fiber diet
• Certain health conditions, like irritable bowel syndrome
• Pregnancy
• Travel
• Changes in sleep patterns

While constipation can be uncomfortable, the occasional bout of the condition is usually nothing to worry about. When constipation becomes chronic, however, many people find that it affects their overall well-being. Research shows that chronic constipation is correlated with anxiety and depression, and may be related to chronic inflammation.

In addition to the mental health issues that often occur alongside constipation, many people develop physical health issues, including hemorrhoids, skin tags, infections, and blood clots. Other complications, including anal fissures, impaction, and rectal prolapse are also possible.

The good news: if you're experiencing chronic constipation, there are some simple steps you can take to help you get in the bathroom and get moving. Here, we'll take a look at what you need to know to support your digestive health by adding fiber to your diet.

The role of fiber in digestive health

Fiber is not a nutrient, rather, it's an indigestible--yet edible--component of plant foods. Fiber helps to improve digestive function by increasing the volume of stool, affecting the rate of digestion of different foods, and providing the environment necessary for the continued growth of healthy bacteria that resides in the intestine.

Many people who experience constipation find that adding high-fiber foods to their diets makes it easier to pass stool. While fiber supplements can be helpful, whole-food fiber sources are the best way to help your digestive system.

High-fiber foods chart & meal plan

Let's take a look at some high-fiber foods you can add to your diet to help relieve constipation and support your digestive health.

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A simple high-fiber meal plan might look like this:

• Breakfast: Oatmeal topped with strawberries and a drizzle of local honey, with a half cup of low-fat yogurt on top
• Lunch: A bowl of turkey chili with kidney and navy beans, topped with half an avocado
• Dinner: Grilled BBQ chicken with cauliflower, broccoli, and a sweet potato with butter

Of course, it's important to take your time when it comes to figuring out what works for you. Talking with your doctor about your fiber goals can be a helpful way to learn what number you should be shooting for each day.

Balancing fiber intake: dos and don'ts for digestive comfort

When you're constipated, it can be tempting to load up on fiber to get fast relief, but doing so may leave you in worse shape. Too much fiber at once can lead to gas, stomach pains, and bloating, and may not solve your constipation issue. Slowly adding fiber-rich foods to your diet can both ease constipation and help prevent you from experiencing constipation in the future.

In addition to adding fiber to your diet, you'll want to drink plenty of water throughout the day. This can help to ease constipation and can help your fiber-rich diet move smoothly through your digestive system.

As we mentioned above, fiber supplements can be a good fit at times, but the best way to get your fiber is by adding whole, natural plant foods to your diet. If you think a fiber supplement might be necessary to support your digestive health, talk with your doctor about how often you should supplement.

Beyond constipation: additional benefits of a high-fiber diet

While you'll likely notice a fast change in your digestive health after adding more fiber to your diet, the health benefits don't end there. Research shows that adding fiber to your diet can help you achieve a healthy weight, live longer, and control your blood sugar and cholesterol levels.

Adding fiber to your diet is a manageable way to boost your overall health. Whether you're dealing with digestive issues or things are moving along smoothly, giving your body a fiber boost offers benefits that go beyond the bathroom.

Evidation: Taking your health to the next level

At Evidation, our team is here to help you feel your best. Whether you're looking for tips that can help you get more activity in your day or you want to learn more about your health conditions, our health tracking app allows you to make the most of your health data. Download the app today to start your journey to getting healthy--and to be rewarded for making smart choices that fuel your body and your fitness.

Food freedom has various interpretations in today’s society.

For some, food freedom can be defined as the path individuals take to fight food addiction, or transition away from industrial food production. For others it’s about improving food security in public health settings.

For those in recovery from harmful diet culture or eating disorders, food freedom embraces the belief that all foods can be enjoyed in moderation without guilt or shame.

Because of the various definitions and applications of the term, food freedom can be a confusing topic. In this post, we’re focusing on food freedom to challenge the social norms around diet culture and the damaging “thin” ideal imposed on our culture for decades.

This article is intended to help readers find food freedom by discovering a positive, judgment-free relationship with food and learning how it nourishes the body.

Intuitive eating

Intuitive eating is a non-dieting approach to consciously changing eating habits by trusting the body’s ability to make good food choices.

By learning to trust their gut (literally), people can develop positive relationships with food and their bodies while rejecting the damaging impact of dieting on physical and mental wellness.

Through intuitive eating, individuals learn how to stop fixating on their weight and focus on eating to feel satisfied and in ways that make them feel healthy and energized to improve their lifestyle.

Mindful eating

Mindful eating stems from mindfulness, defined as an intentional focus on a person’s current thoughts, emotions, and sensations. By eating mindfully, a person can utilize all their senses to fully enjoy the food they’re eating and appreciate how it nourishes their body.

Mindful eating encourages the practice of gratitude as you eat and experience food. By choosing foods that provide nourishment and energy, we become more aware of what our bodies need to feel satisfied. Mindful eating also aims to dissuade judgment around any food choices we make with compassion and understanding.

Food freedom vs. diet culture

Now that you have a general understanding of food freedom, let’s discuss how it stacks up against diet culture.

At its foundation, diet culture values thinness above all else. To achieve a thin body, the message is simple — restrict calories, obsess over food and exercise, stigmatize, and avoid being overweight at all costs.

Nearly 45 million Americans are impacted by diet culture every year; spending money on weight loss products and trying to eat as little as possible to achieve the unrealistic image of what a successful, valuable person looks like.

Food freedom vehemently discourages and discredits diet culture by encouraging people to trust their bodies, promote a positive body image, and learn sustainable eating habits and attitudes.

Embracing gastronomy

Gastronomy seeks to embrace the cultures and foods worldwide and understand how these cuisines positively impact human health and well-being. It strives to understand and experience various cultures’ foods and how they contribute to general nutrition.

As you take steps towards embracing food freedom and guilt-free eating, gastronomy can help you understand the value of any food experience and how it can benefit you physically and mentally.

Food freedom for mental well-being

The dangers and harms of diet culture are no secret, and they take a lot of hard work to undo. Diet culture promotes low self-esteem, anxiety, and depression in its foundational message that you are not worthy or valuable unless you look a certain way.

These beliefs can contribute to mental health conditions, including body dysmorphia, disordered eating, bulimia, anorexia, binge eating, and restrictive food intake disorder. Over 30 million Americans struggle with eating disorders from these unachievable societal expectations.

Developing food freedom beliefs and practices can help break the cycle of emotional and binge eating. As an alternative to dieting or restrictive eating, the food freedom mindset encourages people to eat as they please and to remove food as the most important part of their day.

Food freedom experts believe that as you develop flexible feelings around food, your mental health and general well-being will improve, too.

Practical steps towards food freedom: Making it work in your life

Applying food freedom practice to your daily life can be challenging, but the rewards are worth it. Over time, it is possible to improve your relationship with food, enjoy satisfying foods without guilt, and improve overall mental and physical health.

Here are some actionable steps you can take to make food freedom work in your life:

Practice self-compassion

As we discussed, diet culture is often rooted in our beliefs about self-worth. Unlearning these toxic ideals takes time and effort. Practice self-compassion by reminding yourself that you are worthy, being thin is not a sign of being healthy, and you learn new things about nutrition and food daily.

Follow your body’s cues

Our bodies are effective communicators; we just don’t always listen how we should. Pay attention to any signs of hunger, cravings, and fullness so you can give your body what it needs when it needs it.

Learn to enjoy eating

Learning to enjoy eating may seem silly, but the mindfulness we mentioned earlier is critical in redefining your relationship with food. Many who are working on guilt-free eating like to try new recipes to set themselves up for success with their daily nutrition.

Practical tips include packing a nourishing lunch or eating slowly to savor and fully appreciate each bite.

Add physical activity to your day

Exercise can play a significant role in reshaping your relationship with food. It helps you learn to appreciate your body for all it’s capable of and, in turn, be grateful for the food you consume to nourish your body and create energy for the workouts you enjoy doing.

Achieve Your Health Goals with Evidation

Fostering a healthy relationship with food takes time, especially if you're unlearning harmful ideals from diet culture. Learning to enjoy food without restrictions and shame may be one of the best things you ever do for your mental and physical health.

Whether you have specific goals or are simply trying to build healthier habits for a more sustainable lifestyle, Evidation is here to support you with our powerful health tracking app to become your healthiest, happiest self. Join us today!

Working to lose weight can feel like trying to figure out your body's secret code to wellness. While there's some guesswork involved when it comes to finding the best way for you to drop some pounds, one thing is clear: you can't out-exercise poor nutrition. When it comes to weight loss, eating well is key. Understanding what to eat--and when to eat--in relation to your workouts is important when it comes to maximizing your weight loss efforts.

Here, we'll take a look at what you need to know when it comes to pre- and post-workout nutrition.

What should I eat before working out to lose weight?

If you're finding yourself searching for terms like "after exercise what to eat for weight loss" or "before workout snack lose weight" it's likely that you're serious about getting fit. What you eat before and after your workouts can help you make the most out of your daily burn.

If you're not going through a strenuous workout, you likely don't need to eat before you exercise. The energy that you burn during a light workout will contribute to your overall burn--and will not need to be replaced with additional food.

If you want to eat before you work out because you're feeling peckish or are about to do intense exercise, you'll want to choose real, unprocessed foods to help you get the most out of your physical activity. You may find that you get your best workout when you stay away from fat-heavy foods prior to your workout.

If you decide to eat before your workout, you'll want to stick with something that combines a protein with a carbohydrate. Solid pre-workout meals and snacks can include:

• Low-fat plain yogurt and fruit
• Crackers with peanut butter
• Cooked vegetables and lean protein
• Half of a sandwich with meat and cheese

You'll want to pay attention to how your pre-workout food affects your body. If you feel fantastic after eating a certain pre-workout meal, be sure to make note, so you can incorporate it into your routine.

When should I eat after a workout to lose weight?

Spending time searching for "when should I eat for weight loss" or "what should I eat before working out to lose weight"?

Unless you're performing very high-intensity exercise (intense weight lifting, high intensity interval training, high intensity competitive sports, high level endurance training), you don't need to eat immediately after you're done working out. Sticking to your standard schedule of eating is usually sufficient for refueling your muscles after exercising when you're working to lose weight.

If you're working out intensely, are interested in building muscle, or are working out for more than an hour, it's smart to consume a meal within the hour following your workout.

If you need a meal after you work out, you'll want to focus on real foods that provide a balance of fat, protein, and carbohydrates.

Some great post-workout meal choices include:

• Vegetables and hummus topped with a splash of olive oil
• Grilled chicken with vegetables and rice
• Grilled or pan-roasted fish with a sweet potato
• Veggie-loaded tacos made with fish or lean beef

If you're not eating immediately after your workout, you'll still want to be sure to focus on natural, unprocessed, balanced meals to fuel your weight loss.

Balancing your calorie intake

As you lose weight, gain muscle, and become more active, you may find that you need more or fewer calories in order to continue on your health journey. You may also find that your eating schedule needs to change--for example, you may need a larger breakfast if you're completing intense workouts in the morning.

Generally, if you're working out for less than an hour and want to lose (rather than gain or maintain) weight, you won't need to take in additional calories. If you're working out for more than 60 minutes, your body may need additional calories in order to keep your energy levels high and your nutrition balanced.

A word of caution when it comes to refueling after a tough workout: you'll want to keep an eye on total calories, not just macronutrient (protein, fat, and carbohydrate) levels. Some high-protein options (like protein bars) pack a hefty amount of calories, which may derail your weight loss efforts.

Tracking your food intake can help you understand what's working and what's not when it comes to your weight loss. Keeping an eye on general trends (rather than day to day losses and gains) can give you insight into whether your caloric intake is supporting your weight loss goal.

Listening to your body

It's important to listen to your body when working to lose weight. Your caloric needs can change based on a number of factors, and it's important to pay attention to your body's natural signals.

If you find that you're feeling faint during your workout, or you're feeling weak, you'll want to beef up your pre-workout meal or snack. You may also find that you feel sluggish or weighed down by your pre-workout meal or snack, which may mean you want to downsize your intake (or skip eating before your workout altogether).

If you find that you're especially hungry following your workout, it's ok to boost your post-workout meal. If you're finding that you're not losing weight at the rate that you'd like, it can also be helpful to change the composition of your post-workout intake. Loading up on veggies, ensuring that you're properly hydrated, and increasing your protein intake can all help you feel satiated after a workout.

The bottom line: your body knows what it needs to fuel up. As you continue your weight loss journey, you'll begin to notice when you're truly hungry (as opposed to craving foods that don't fuel your body). Pay attention to how your food choices affect your workout and recovery, and remember that adjustments to your nutrition plan are often necessary as your body composition changes.

Take control of your health by downloading the Evidation app today

When it comes to improving your health, understanding your body is key. Evidation allows you to put your health data to good use, providing insight on how you can change your lifestyle to lose weight, manage health conditions, and more. Download the Evidation app today to get started.

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When you try to figure out what to eat before a morning workout, it often leads to more questions. What foods are convenient but also healthy and energizing? What type of workout are you doing, and how long does your workout last? Or perhaps you're asking, "Should I eat before a morning workout or after?"

The short answer to these questions is this: It depends. First, you have to factor in your overall health. Also, having access to healthy breakfast foods that you can quickly pull together is important. If you don't have healthy food handy, you run the risk of grabbing an unhealthy snack on the go.

Let's dive in and learn more about what to eat before you work out in the morning.

Eat before or after morning workout?

Before we get into good pre-workout breakfast ideas, let's answer the question of whether or not you really have to eat before working out in the morning. What if you're not a breakfast person? Is it OK to work out on an empty stomach?

"Fasted" exercise has become more popular in recent years, and some supporters of this type of workout say they have more energy and achieve faster results. Alternatively, other people insist that having a healthy pre-workout meal or snack gives them the energy they need to get their best workout.

Whether or not you should eat before working out in the morning depends on the type of workout you're doing and your individual goals. Blood sugar levels are lower after a night of sleep, so you can feel tired and sluggish during your workout if you skip breakfast.

For this reason, a small healthy snack before working out in the morning will help your blood sugar levels increase enough to give you the energy you need for top performance.

Can you exercise if you haven't eaten? Most people can unless they're doing a high-intensity workout for 60 minutes or longer. In this scenario, it's best to have a light meal or snack before you work out. We recommend waiting at least three or four hours before exercising if you've had a large meal.

Timing also plays a role. Avoid eating a heavy breakfast before you work out because it can cause an upset stomach if your food hasn't been digested. If you've indulged in a hearty breakfast, consider postponing your workout until after your food has had a chance to digest.

Protein before workout

To avoid getting hungry in the middle of your workout, eat food rich in protein before you work out. Protein will effectively curb your appetite without giving you stomach discomfort.

If you're doing workouts that are low or moderate in intensity, a small snack rich in protein is sufficient. Here are some great high-protein snacks you can enjoy before your workout:

• 2 eggs
• Small omelet with veggies
• 1 cup cottage cheese
• Protein bar
• Small protein shake

High-intensity or moderate workouts require more fuel. For this type of workout, protein paired with carbohydrates is the ideal pre-workout meal. Protein works for recovery and muscle growth, while carbohydrates provide energy.  

Pre-workout meal ideas

You'll need to experiment to determine which pre-workout meals or snacks work best for you. The foods you need before working out depend on the type of workout you do. Any of these meal ideas are a great start to your morning if you plan to work out.

Short-duration high-intensity workouts

For interval training or indoor cycling classes, consider these foods 30 to 60 minutes before you exercise:

• Banana
• Toast with nut butter
• Cheese with whole grain crackers
• Applesauce
• Plant-based beverages or milk

Long-duration moderate or high-intensity workouts

If you run, cycle, row, or ski cross-country, these foods will power you through your workout:

• Small bagel with cream cheese or nut butter
• Fruit smoothie made with a banana and milk
• Toast with scrambled eggs
• Rice cakes with nut butter
• Oatmeal with berries

Long-duration low or moderate-intensity workouts

Long walks, yoga, and tai chi require less fuel, and a protein-rich snack is ideal. Try any of these foods before this type of workout:

• 2 hard-boiled or scrambled eggs
• 1 cup cottage cheese
• Yogurt
• Small protein shake
• Half a protein bar
• Omelet with veggies

Strength training

For strength training, you need greater bursts of power, but you don't have to have quite as much fuel. Try some of these foods before strength training sessions:

• Oatmeal
• Sliced turkey sandwich
• A cup of applesauce with 1 boiled egg
• 1/2 cup orange juice and beef jerky
• 1 cup soy or regular milk
• Berries with Greek yogurt

When you work out in the morning, the small meal or snack you have before working out won't carry you through to lunchtime. After you work out, have a post-workout snack or a solid breakfast with carbs and protein.

Pre-workout breakfast

To ensure you're eating a healthy breakfast before your morning workout, planning is key. As we've already mentioned, having healthy snacks and breakfast foods in your fridge or pantry helps ensure you reach for high-value options.

Here are some more tips to help you stay on track for your pre-workout nutrition:

• Prepare your pre-workout meal before you go to bed: Make your morning a breeze by having your morning snack or meal ready the night before.
• Prep for an entire week: Meal prepping works for breakfast, too. Consider spending a couple of hours on Sunday prepping your pre-workout meals for the entire week.
• Go easy on the fiber: Your body is slower to digest fiber, so you may experience stomach discomfort if you eat a high-fiber meal before working out. If you have high-fiber food in the morning, you may need to wait between one and three hours to allow your food to digest.
• Drink enough water, but not too much: Staying well-hydrated is important. However, if you drink too much water or other fluids, you might experience an unpleasant sloshing during your workout. Instead of drinking a whole bottle of water, take small sips before you work out and during your session.
• Listen closely to your body: There's no hard-and-fast rule about what to eat before a morning workout. Experiment with different foods to find the ones that energize you and help increase your performance.

Planning and tracking for optimal health

Keeping track of what you eat before you work out can help you gain a better understanding of which snacks and meals best fuel your exercise. Evidation Members can track meals and exercise, which can ultimately lead to an overall healthier lifestyle. Download the app today to learn more.

If you’re looking for better health, one of the first places to look is in your eating habits. Yet learning how to break bad eating habits isn’t always easy. These deeply ingrained patterns can be difficult to break.

You can make changes if you put your mind to it, and tools like Evidation can make it easier. Here’s a closer look at common eating patterns people have and what you can do to find success in changing them. With these strategies, you can learn how to change eating habits permanently.

Evaluate your existing eating patterns

Before changing your eating habits, you should know your current eating patterns. Take a few days to evaluate when and what you eat. Pay attention to:

• What makes you want to eat?
• Do you feel hungry, or are you eating for another reason?
• How quickly do you eat?
• Do you enjoy your food when you eat?
• What times of day do you feel like eating most often?

A great way to evaluate these eating habits is with a food diary. Keep one for a few days, then use it to evaluate. Consider not just journaling what you eat, but also what’s going on around you when you choose to eat.

Examples of eating habits that harm

As you evaluate your eating habits, you’re going to notice patterns. Some of these may be healthy, and some may be harmful. You’ll want to identify the harmful eating habits so you can make appropriate changes.

Here are some examples of harmful eating habits according to the CDC:

Eating too fast

It takes time for your stomach to signal to your brain that you’re full when you’ve eaten enough. If you eat too fast, you might overeat. The common rule of thumb is it takes about 20 minutes for your brain to get the signal that you’re full.

Eating because it’s “time to eat”

Many people eat because it’s time to eat, not because they're hungry. This could cause you to eat food you don’t actually need. While it’s good to plan a tentative eating schedule, if you’re not actually hungry, consider waiting until later.

Cleaning your plate

You don't have to eat everything that’s on your plate. Remember, food’s wasted whether it turns into fat in your body or goes in the garbage in your kitchen.

Skipping meals

Skipping meals can actually cause you to overeat when it’s time to eat. If you reach a mealtime and don’t have time to sit down for a full meal, consider a healthy snack instead, especially if you’re hungry.

Snacking at night

Do you find yourself going to the fridge to see what’s there every single night? Take inventory of what’s going on when you do. Are you hungry or just bored? Are you stressed or truly in need of nourishment? Not only is this usually food you don’t need, but many studies have shown that nighttime snacking leads to weight gain.  

Eating dessert with every meal

There’s nothing wrong with dessert in moderation, but if you’re in the habit of rewarding yourself with dessert every time you eat, or every single day, you might notice some health concerns. Too much desert increases your risk of weight gain, diabetes, and heart disease. Enjoy it occasionally, but consider training yourself so you don’t have to have it every day.

Look over your list of patterns, and highlight any of these unhealthy eating habits that you regularly employ. This will give you a good starting point to change.

Relearn Healthy Eating Habits

Now that you’ve got an idea of what you’re doing that may not be helping your health goals, you’re ready to start making some changes. Changing bad eating habits isn’t a fast process, but it’s one worth taking on. Here are some tips to help you relearn healthy eating habits.

1. Start the day right

A healthy, nutrient-rich breakfast can set the stage for healthy eating throughout the day. It may also reduce your cravings for less healthy foods. Aim for protein and produce with some whole grains. Check out these easy and healthy breakfast ideas to get you started.

2. Eat when you’re hungry

Start learning to eat when you feel real hunger. Eat slowly, and stop when you feel full.

3. Take smaller portions

Some of us are used to heaping our plates with food. This, combined with the desire to clear our plates, makes us prone to over-eating. Reduce this temptation by reducing your portion size by about 20%. If you feel full, then you’ve found the right amount to eat.

4. Eat mindfully

Learn to eat with your mind as well as your mouth. Think about the foods you’re putting in your body. Look at ingredient lists for healthy, whole-food ingredients. The more mindful you become about what you’re eating, the healthier your choices will likely become.

5. Make healthy swaps

Do you like to have a snack after school or work? Consider swapping out the crackers or chips with a piece of fruit or a veggie plate. These small swaps will add up to big changes over time, and you’re less likely to feel deprived when you’re eating at times you normally eat.

6. Up your water intake

Drinking enough water may actually reduce food cravings and help you feel full faster. Swap other drinks for water, and ensure you’re getting enough water for your body size every day to improve your overall eating choices and health.

7. Eat (the right) carbs

Carbs get a bad reputation among health enthusiasts, but they aren’t necessarily all bad. Complex carbs, such as whole grains, beans, and vegetables, may actually help with your healthy eating goals. Simple carbs, which are sugary and refined foods, are less healthy. The key is to balance your intake of protein, carbs, and fat and choose complex over simple carbs.

8. Plan for health

One of the easiest ways to go back to your unhealthy eating habits is to fail to plan. Make a meal plan, and cook ahead if it will help you eat healthy meals. Be specific when you plan so you will know what you’re trying to achieve.

Use technology to help with changing your eating habits

Another way to improve your eating habits is with the help of technology. You can use apps to track your food and water intake. Then, use a fitness tracker to see how many calories you burn through movement.

This combination will help you take more control over your eating habits. Evidation connects with several apps and tracking devices to put all of your health information in one place. By using tools like these, you can have a clear picture of what you're doing, what’s working, and where you could improve.

Keep track of your health - download the app today!

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When you're diagnosed with diabetes, you may experience a roller coaster of emotions. Food is an important part of our lives, and making drastic changes in our diet can feel like a daunting task.

People who are newly diagnosed with diabetes may feel overwhelmed and wonder how to get started on a new way of eating. If you're wondering how to get started, we've got you covered. Let's dive in and learn more about diabetic diets for beginners.

Diabetic diet for beginners

The first step to getting started with a diabetic meal plan is making some relatively painless changes. For example, you might swap out sugar-sweetened beverages for water. If you don't like plain water, add some flavoring to it with fruits like berries or citrus fruit. Another good place to start is by cooking at home instead of eating out.

Besides dietary changes, these lifestyle components will also help you become healthier when you're living with diabetes.

• Regular routine for meals: Get into the habit of having regular meals at the same time every day. Also, enjoy some high-fiber snacks to keep your blood sugar stable.
• Weight loss: People who are overweight can better control their blood sugar if they lose 5-10% of their body weight.
• Exercise: A combination of walking, biking, jogging, and strength training helps lower your blood sugar. Low-impact exercises like yoga are also beneficial.
• Alcohol: The American Diabetes Association (ADA) recommends that women living with diabetes should have no more than one drink every day, and men should have no more than two drinks every day.

Diabetes diet plan

As you make small changes, begin adding more non-starchy vegetables, fruits, whole grains, and lean protein to your diet.

• Protein: Eating proteins such as lean meat, eggs, chicken, fish and seafood, nuts, Greek yogurt, beans, and vegetarian proteins will help improve your blood sugar. By slowing the digestion of carbohydrates, protein keeps your blood sugar levels more stable. This means you'll feel fuller for longer.
• Fiber: Fiber isn't digested. Rather, it's broken down slowly like protein, and including plenty of beneficial fiber in your diet will help prevent sugar spikes. Choose high-fiber foods such as quinoa, oatmeal, whole-wheat bread, and whole-wheat pasta. You can also get a lot of fiber from beans, vegetables, fruits, and lentils.

These are some examples of non-starchy vegetables:

• Asparagus
• Artichokes
• Beets (they do have starch, but it's minimal)
• Brussels sprouts
• Bean sprouts
• Celery
• Carrots
• Cabbage
• Cucumbers
• Eggplant
• Dark leafy greens
• Mushrooms
• Green beans
• Okra
• Sugar snap peas
• Water chestnuts
• Cauliflower
• Peppers
• Onions
• Salad greens
• Tomatoes
• Squash and zucchini
• Turnips

Fruits with seeds and skin are the best ones for diabetic diets. These include apples, berries, dates, plums, peaches, and pears.

Pre-diabetic diet

If your medical care provider tells you that you're pre-diabetic, losing weight may help improve your blood sugar levels, according to a study published in 2022 by the International Journal of Behavioral Nutrition and Physical Activity.

Pre-diabetes is a serious health condition. However, the Centers for Disease Control and Prevention (CDC) reports that you can reverse pre-diabetes with dietary changes and weight loss.

A simple weight loss plan starts you out on about 1,500 calories per day, a level where the majority of people lose weight. Depending on your satiety levels, caloric needs, and blood sugar readings, you may benefit from a 1,200 or 2,000-calorie diet.

Discuss which option is best for you with your healthcare provider.

Type 1 diabetes meal plan

In the past, type 1 diabetes used to be called juvenile diabetes. Researchers and medical professionals have since come to understand that type 1 diabetes is an autoimmune disease that causes the body to attack pancreatic cells that produce insulin. Insulin is the hormone the body uses to metabolize sugar (glucose) into energy. Essentially, insulin allows your body's cells to admit glucose, which is then turned into energy.

People living with type 1 diabetes don't produce enough—and in some cases, any—insulin. If you're living with this type of diabetes, you require regular blood sugar monitoring and daily insulin therapy.

The ADA places emphasis on three primary takeaways when it comes to healthy eating for people living with diabetes:

• Limited refined grains and added sugar
• Non-starchy vegetables
• Minimally processed foods (eat whole foods instead)

A healthy nine-inch plate for type 1 diabetes looks like this:

• ¼ of the plate filled with carbohydrates
• ¼ of the plate filled with protein
• ½ of the plate filled with non-starchy vegetables
• Healthy fats in moderation (olive oil, nuts, and avocado are examples)

Diabetes type 2 diet plan

Type 2 diabetes is also known as insulin resistance, a condition that affects about 40% of young adults and 33% of adults who are 65 and older. With type 2 diabetes, your body can't use insulin effectively, and glucose accumulates in your blood at levels higher than normal.

A diet plan for type 2 diabetes looks similar to that of type 1 diabetes, with some modifications. If you aren't taking medication for your diabetes, have no more than 60 grams of carbohydrates per meal. People living with type 2 diabetes can also enjoy healthy starchy vegetables in moderation. These include corn and sweet potatoes.

People living with type 2 diabetes can also eat sugar as long as it's no more than 10% of their daily calories.

The ADA has a "superstar foods" list that includes all of these:‍

• Beans: Black beans, kidney beans, pinto beans, and navy beans all provide minerals like potassium and magnesium. Additionally, beans are high in fiber.
• Dark green leafy veggies: Include collard greens, spinach, and kale for vitamins C, A, K, and E. Leafy greens are also packed with calcium, iron, and potassium.
• Citrus fruit: Lemons, oranges, limes, and grapefruit can help you meet your daily requirements for folate, vitamin C, and potassium.
• Berries: Strawberries, blueberries, and other types of berries provide antioxidants, fiber, and vitamins. When you satisfy your sweet tooth with berries, you also get the added benefit of vitamin K, vitamin C, fiber, potassium, and manganese.
• Tomatoes: Enjoy tomatoes however you like, whether raw, pureed, or in a sauce to add vital nutrients such as vitamin E, vitamin C, and potassium.
• Fish with omega-3 fatty acids: Fish high in essential fatty acids include salmon, mackerel, sardines, herring, albacore tuna, and trout. Enjoy your fish grilled, baked, or broiled instead of fried to avoid adding more fat and carbohydrates.
• Nuts: Healthy fat found in nuts can help you manage your hunger. Also, some seeds and nuts—flax seeds and walnuts are examples—are also excellent omega-3 fatty acids sources.
• Whole grains: Look for products with the word "whole" in them. For example, whole oats, quinoa, farro, and whole-grain barley are all good options.

Healthy diabetic eating plans for healthier living

Evidation Members can track healthy habits such as nutritious eating and physical activity. To participate in research, sign up today and download our app.

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A comprehensive guide to calorie count calculations

For people starting a health journey, counting calories is a common place to begin. Calorie counting can be an effective way to reach fitness and weight loss goals, and it can also help you take better control over your health. Yet many aren’t fully aware of what calories are and how they should calculate them. 

If you’ve been asking, “How many calories should I eat in a day?” then this guide is for you.

Calories are the units of energy that come from the foods and beverages you eat and drink. The body uses calories to perform all of its functions, from moving and exercising to circulating the blood and digesting food. If you consume more calories than you use, the extra calories get converted into fat, which the body can use later if it has a calorie deficit.

Controlling caloric intake, and consuming fewer calories than you burn through exercise and daily activity, can be an effective weight control method. To do this, you must understand the calorie count in your favorite foods and how many calories you need in a day.

Some foods, like fatty meats, high carbohydrate foods, or fried foods, have high calorie counts. For example, a hamburger patty with no toppings or bun has around 200 calories. Add all of the toppings and a bun, and you can easily have 1,000 calories in just the burger. 

Other foods, usually fruits and vegetables, have lower calorie counts. One cup of fresh cucumber slices has just 16 calories, and one cup of strawberries has 49 calories.

For many people, calorie counting can be a good, healthy way to start taking back their health. Yet many myths circulate about how many calories someone needs to eat a day and how to calculate them. These myths can make achieving your health goals more challenging. Also, there are potential drawbacks to calorie counting. Before you start monitoring your calorie intake or focusing on weight loss or gain, always talk to your doctor. A thorough health assessment from a qualified healthcare practitioner is vital to ensuring you’re doing what’s best for your health with all of your health conditions taken into consideration. 

Here’s the truth about caloric intake and how to effectively calculate the right number of calories for your body, activity level, and age. Keep in mind, each individual is unique, and some health conditions, medications, and other factors not mentioned here can impact your caloric needs. Before you start a journey toward health by changing your diet, always talk to your doctor to ensure you account for all of these potential factors.

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Calorie counting depends on multiple factors

Counting calories isn’t a one-size-fits-all process. Many factors impact how many calories you need to eat, including health conditions, age, biological sex, activity level, and your fitness goals. Your body shape also impacts your caloric needs. To accurately calculate your caloric needs, you’ll need to consider all of these.

Health conditions

Certain health conditions can impact the metabolism, which increases or decreases caloric need. These include:

• Metabolic disorders, like thyroid disorders or Cushing’s syndrome
• Diabetes
• Wilson disease
• Mitochondrial diseases
• Hormonal disorders

If you have one of these or a different chronic health condition, talk to your doctor before working on caloric intake. 

Age

Body mass and muscle density change as you age, which changes caloric intake. 

A child needs a different level of calories than an adult. Most healthy children don’t need to count calories, but rather should learn to eat when hungry and choose healthy, nutrient-rich foods. Children should also focus on regular physical activity as a way to encourage a healthy body mass. 

Counting calories too early can lead to body image and eating issues, unless a parent is working with a doctor for this. That said, Healthline recommends the following ranges for children and teenagers:

• 5-8 years old: 1,200 to 2,000 calories a day
• 9-13 years old: 1,600 to 2,600 calories a day
• 14-18 years old: 1,800 to 3,200 calories a day

Adults also have different calorie needs as they age. Young adults need more calories than older adults, often due to the higher activity levels for these age groups as well as the overall changes your body’s going through as you get older. Here is a general breakdown of calorie ranges for adults:

• 19-30 years old: 2,000 to 3,000 calories a day
• 31-59 years old: 1,800 to 3,000 calories a day
• 60 years old and older: 1,600 to 2,600 calories a day

These ranges are based on a person’s basal metabolic rate, or BMR. This number is the number of calories a person uses for basic daily life functions, such as breathing, digesting or circulating the blood. For all age groups, the range is quite large. That’s because there are other factors at play that impact your ideal calorie count. 

In addition, you should consider average calories per day, as some days you’ll be hungrier or more active than others. Keep your average within your recommended range to keep yourself at a healthy weight.

Biological sex

A person’s biological sex also impacts caloric needs. The University of Pittsburgh Medical Center indicates women have a lower BMR than men. In other words, a woman’s daily bodily functions, including breathing and digesting food, take fewer calories than the daily bodily functions of a man. Thus, someone who was born female needs fewer calories than someone who was born male, even if they have similar daily activity levels.

On the recommended calorie intake ranges listed above, women tend to need calorie counts towards the lower end, while men tend to need the counts at the higher end. Recent recommendations from the USDA recommend 1,600 to 2,400 calories a day for adult women and 2,000 to 3,000 calories a day for adult men, according to USA Today.

Those who identify as a gender other than their biological sex should talk to their doctor about how hormone therapy or gender-affirmation surgery affects their caloric needs, as this is an area that’s still under research. Unless the BMR changes, the recommendations typically still remain with the person’s biological sex at birth.

Activity level

The more active you are, the more calories you need to fuel those activities. An elite athlete needs more calories a day than the average person, and may even need numbers higher than the recommended average calories per day on heavy workout days. Conversely, if you live a sedentary lifestyle or have a desk job with little exercise, you may need fewer calories. Your body isn’t working as hard, and thus it doesn’t need as much fuel.

Health goals

Your health goals also impact the amount of calories you need. If you want to gain weight, adding more calories that are high in nutritional value may help.

If you want to lose weight, consuming fewer calories than you burn through your regular activities may help you reach that goal. Cutting calories too low can create health issues, though. You won’t get all of your nutrients if you cut calories below your recommended range, and you may put your body into starvation mode, which triggers fat-storage hormones.

Additional factors

A few additional factors that impact your caloric intake needs include:

• Physical health conditions – If you’re fighting illness, you may need to change your caloric intake to accommodate. Thyroid and other hormone imbalances can also affect your metabolism, changing your caloric intake needs. Similarly, people who are pregnant need more calories than those who are not.
• Medications – Some medications can speed up or slow down your metabolism, and you may need to adjust your caloric intake accordingly.
• Body size – Even if you’re trying to lose weight, your body size impacts how many calories you need. Someone who weighs 200 pounds needs more calories for daily functions than someone who weighs 150 pounds. This also means your caloric intake needs will change as you achieve fitness goals and lose weight. Thus, learning to calculate calories by weight is important.

These factors may require the input of your doctor or nutritionist, but it’s worth noting that there are these additional factors at play when determining how many calories you need to eat.

The bottom line – calorie counts are personal

With all of the factors that impact your daily caloric need, learning how to calculate caloric intake is a highly personal process. To help you discover how many calories you need, the right tools can help.

How to calculate caloric intake

One popular method to calculate caloric intake is the Harris-Benedict Equation, which can help you estimate your daily caloric needs. It gives you a person’s BMR, or the number of calories they burn at rest. The BMR is a good starting point for calculating daily caloric needs. Here is a breakdown of the equation:

• Men: BMR  = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
• Women: BMR = 447.593 + (9.247 X weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

BMR does not account for activity levels. If you’re regularly active, you’ll need to multiply the BMR by an activity factor:

• Sedentary: BMR x 1.2
• Lightly Active: BMR x 1.375
• Moderately Active: BMR x 1.55
• Very Active: BMR x 1.725
• Extra Active, such as a physically demanding job: BMR x 1.9

Use a calculator to help

Calorie counting calculators are tools that let you calculate calorie intake by weight, body size, activity level, and age, so you can have a target daily calorie goal to reach. This takes the guesswork out of the process and gives you the tools to consider all of the factors impacting your calorie needs.

Evidation partners with over 20 health and fitness apps, and many offer calorie calculators. Consider these:

• MyFitnessPal
• Samsung Health
• Apple Health

Once you know your daily calorie range, you can use Evidation to track your food and earn points and rewards, while also calculating your caloric intake for the day. You can also connect your fitness tracker to Evidation to get a better picture of how active or sedentary you are, which in turn will help you use a calorie calculator more effectively.

The potential drawbacks of calorie counting

Calorie counting can be a helpful tool as you work toward your weight loss or weight gain goals. However, it can have potential drawbacks. 

First, calculating calories can be time-consuming. Doing it manually leaves room for human error, and using a calculator requires you to log every bite you take. Some people may find this takes too much time if they live a busy lifestyle.

Second, calorie counting may not be appropriate for everyone. Healthline warns that people who have a history of eating disorders could find their symptoms worsening if they focus on calorie counting. One 2018 study indicated that counting calories combined with frequent self-weighing increased the severity of eating disorders among college-age participants. If calorie counting causes you to feel guilt, shame, or anxiety, then this may not be the right tool for you to reach your health goals.

Choosing smart calories

Counting calories is an important part of taking charge of your health, but you also need to make sure you’re getting enough nutrients in the calories you consume. Consuming all of your calories through sugary drinks or foods could leave you void of vital nutrients, and you’ll struggle to achieve wellness. These tips will help you choose the right foods to get your calorie count for the day.

Avoid cutting calories too drastically

First, make sure you’re not cutting calories too drastically. Most people need at least 1,600 calories a day, and you never want to go lower than 1,200 calories a day without a doctor's oversight. Doing so puts you at risk for nutrient deficits and metabolism problems, according to US News. You’ll also trigger stress hormones, which can cause weight problems. Stay within the recommended ranges for your age, sex, body type, and overall activity level, but aim for the lower end of the range.

Avoid empty calories 

Empty calories are calories that add no nutrients to your body. Specifically, the University of Michigan defines empty calories that come from unhealthy fats or added sugars in foods, as these ingredients do not have nutritional value. 

Empty calories are usually found in processed foods with high sugar and saturated fat content. Examples include:

• Ice cream
• Processed meats, like sausages or hot dogs
• Sodas, non-juice fruit drinks, and many sports drinks
• Cakes, donuts, and similar baked goods
• Fried foods, like french fries and chips
• Candy

These foods have little nutritional value because they lack vitamins, minerals, and fiber. They’re great for occasional snacks and treats, but they aren’t a great choice for your daily nutrition. Sugary beverages are a huge source of empty calories because they don’t even stop hunger.

Choose nutrient-rich foods

Instead of foods with empty calories, choose foods that are high in vitamins, minerals, and fiber but low in calories. These are known as nutrient-rich foods. Most fruits and vegetables fall into this category. The American Heart Association indicates nutrient-rich foods are those that have high vitamin, mineral, and other nutrient content, without added sugars, saturated fats, and sodium. These foods often contain more fiber, too, which helps with feelings of fullness. Specifically, fruits, whole-grains, and vegetables are nutrient rich. Lean proteins, most seafood, and low-fat dairy foods also fall into this category, as do nuts and legumes.

Sometimes, making this switch means choosing healthier options for the same food. For example, if you need a piece of bread, you could choose a whole-grain slice or a non whole-grain. If you read the packaging, you may find that the whole-grain version has more fiber, higher vitamin content, and even more protein than the white bread, but with around the same number of calories per slice. The best choice for nutrient density would be the whole-grain option. 

Applesauce also shows the contrast between nutrient-rich foods and empty calorie foods. Applesauce comes from fruit and thus has a high amount of vitamin E content. However, sweetened applesauce adds sugars, which add empty calories. You could choose unsweetened applesauce or applesauce blended with another fruit instead, and avoid taking in the empty calories from the unnecessary sugar.

Even if your goal is to gain weight, not lose it, the nutrients in the foods you eat are important for your health. Thus, you still need to avoid empty calories. Instead, choose healthy carbohydrates and fats to add the calories you need for weight gain.

Choose healthy carbs

Simple carbohydrates can also be a source of empty calories. These foods digest quickly and cause blood sugar spikes, according to the American Heart Association. Both of these issues may derail your fitness and health goals. This doesn’t mean all carbs are bad, though. You need complex carbs to provide energy and keep you feeling full for a long time. Complex carbs are carbs paired with high levels of fiber. Choose vegetables, beans, legumes, and whole grains to give you the complex carbs you need.

Opt for lean proteins

Protein is also important when building a healthy diet. It builds muscles, which you need if you’re adding exercise to your routine. More muscle density also could raise your BMR. The American Heart Association recommends between 46 and 56 grams of protein a day, which is 10 to 35% of your daily caloric intake. You need protein, but the proteins you choose are important when considering your health goals and calorie needs. 

To optimize your calorie counts, consider lean proteins, like poultry and lean cuts of red meat. These will provide the protein you need without unnecessary calories from fat. 

Look at eating plans

Another option to help you get enough nutrition while staying within a calorie range is to choose an eating plan, such as the Mediterranean diet or the paleo diet. If these diets work with your eating and health goals, they can give you good boundaries to stay within a calorie range, avoid empty calories, and focus on complex carbs with lean proteins.

Take charge of your health

If you’re ready to take charge of your health, download the Evidation app. Start earning rewards while tracking the steps you're taking to improve your health.

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The holidays are a time for friends and family to come together to share gratitude and enjoy some of their favorite foods. From mashed potatoes and gravy to latkes, brisket, candied yams, or pumpkin pie—there's no shortage of meals to appreciate. 

But if you're striving to eat healthier, you may find it challenging to maintain healthy eating habits through the holidays. 

‍So how can you stay healthy over the holidays while still enjoying yourself?

In today's article, we'll share nine healthy eating tips for your holiday feast. Keep reading to learn more.

9 healthy eating tips for your holiday feast 

Get enough sleep

Sleeping habits can affect the amount of food you eat, and the types of food you're drawn to. Not getting enough sleep can make it more difficult to manage blood sugar—and may increase your desire for more high-fat and high-sugar foods. 

‍Healthy sleep also helps your body produce hormones that control appetite, specifically leptin and ghrelin.

‍What do these hormones do? ‍

• Leptin regulates the body's balance of energy by regulating feelings of hunger and fat storage. 
• Ghrelin, which is secreted in the stomach, acts as a counterpart of leptin—boosting appetite, growth, and fat production.

Normal and sufficient sleep keeps these hormones balanced. When you don’t get enough sleep, these hormones can become imbalanced, which can increase your appetite. This sets the stage for a higher calorie intake throughout the day.

Aim for at least 7-8 hours of sleep per night to maintain this balance and avoid overeating. 

Stay active

Staying active in the days leading up to, after, and during the holidays can help keep stress levels at bay. 

‍Research links weight gain to stress. And when stressed, your body produces the hormone cortisol. Because the brain thinks it needs energy to fight off whatever’s causing the stress, cortisol creates cravings for fatty, sugary, and salty food. 

‍But staying active doesn't just help with stress. 

Adding some additional activity to routine can be a great way to make up for the higher caloric intake throughout the holidays. Light to moderate physical activity can burn anywhere from 240 to 460 calories per hour. Some quick ways you can stay active during the holidays include:

• Going for a walk
• Dancing with family
• Getting a workout in

Don’t skip meals

Skipping breakfast to save room for the holiday dinner may be a bad idea as it can lead to a greater appetite later in the day. This puts you at risk of overeating during the holiday feast and  makes it harder to manage blood sugar levels.

Unhealthy food choices are also more likely to occur when you’re hungry.

‍Why?

You’re more likely to mindlessly eat when you’re hungry, instead of slowing down to consider healthier food choices. When hungry, the body craves foods that also tend to be quick and easy fixes like unhealthy, sugary snacks.

‍Skipping meals can also cause you to:‍

• Gain weight 
• Feel sluggish and tired 
• Burn less energy (calories)

Bring healthy dishes

Whether you’re hosting or visiting, you can create healthy dishes that are still festive. 

‍Some healthy holiday dishes ideas include:‍

• Green beans 
• Sauteed carrots
• Sauteed kale or collard greens
• Vegetable salad 
• Baked yams 
• Butternut squash soup  

‍Ideally, consume a balance of:‍

• Healthy protein foods (poultry, beans, and nuts). Choose options with less salt and with little to no bad fats.
• Good fats like monounsaturated and polyunsaturated fats (avocado, almonds, and pecans)
• Healthier sources of carbs (unprocessed whole grains, vegetables, and fruits). These have more nutrients than simple carbs and their higher fiber content allows them to digest more slowly.

Eating a balance of healthy proteins, carbs, and good fats is a simple way to feel satisfied, avoid overeating, and give you energy for your day. 

Stay hydrated

‍Drinking water helps your body digest more easily by breaking down foods and helping you absorb nutrients. 

Harvard suggests a daily water intake of:

• 4 to 11 cups for kids and teens 18 and under
• 13 cups for men 19 and older
• 9 cups for women 19 and older 

Take a break

When you’re eating, your stomach may take a few moments to signal to the brain that it’s getting full. So it’s wise to take a break before helping yourself to seconds. 

Instead of going for your second plate—try talking with family, drinking more water, or enjoying some fresh air. 

Keep your distance

When at a get-together, try to stay away from the snack table if you’re prone to indulging.  Staying close to food makes it easier to mindlessly eat, which can cause overeating.

Instead, try chewing a piece of gum or eating a mint—or bring your own healthy snacks to share and enjoy. 

‍Some healthy snacks could include:‍

• Nuts
• Fruits
• Roasted chickpeas
• Vegetables with hummus
• Pumpkin and sunflower seeds

Try to limit calories from drinks

The holidays offer a variety of drinks—most of which are high in calories:

• Beer
• Wine
• Eggnog  
• Apple cider
• Mixed drinks 

‍One glass of eggnog can contain up to 500 calories. And one cup of apple cider has around 28 grams of sugar.

‍One can of beer contains up to 350 calories, and a mixed drink, like a rum and coke, contains around 185 calories. If you’re drinking alcohol, it may be best to limit your intake, not only for the high calories, but also because it can affect your decision-making, behavior, and reaction time.

Whatever you’re drinking, try alternating with glasses of water to decrease the overall amount of unhealthy drinks you consume. 

Look before you eat

Before you start putting food on your plate, pause and look at everything on the table. This can help you make more proactive choices about the foods you eat. And it may help you lower the number of calories you consume during the meal. 

Conclusion 

The holidays are a time to celebrate family, friends, and gratitude.

It’s ok to enjoy holiday food, drinks, and desserts in moderation. And by taking a more mindful approach, you can celebrate the holidays while still maintaining your health.

We hope you learned some tips to stay healthy this holiday season amid all the tempting foods and treats being served. Consider sharing this article with friends and family and help create a healthier holiday environment for all.

This holiday season, Americans will consume around 87 million turkeys. 

And after they gobble down their turkey dinners, they might experience post-meal sleepiness. Often, people blame turkey as the cause.

• But does turkey actually make you tired? 
• Why?
• What's in it?
• And what other factors are at play?

In today’s article, we’ll break down the health myth of whether eating turkey really makes you tired. 

Why does turkey make you sleepy?

‍Theories say the sleepiness that comes after eating turkey is caused by an essential amino acid called L-tryptophan—or just tryptophan. 

Turkey has tryptophan—but many other foods do too, including: 

• Milk
• Chicken
• Egg whites 

So do these meals cause drowsiness? It’s possible—but unlikely.

When tryptophan is consumed, the amino acid travels from the digestive system to the brain. There, the brain turns tryptophan into a chemical known as serotonin. 

‍Serotonin plays many roles in the healthy function of our body. One of those roles is regulating sleep. 

‍So does tryptophan in turkey cause drowsiness?

It can—but scientists learned that tryptophan can only make us tired if it’s ingested on its own. And just like the protein found in milk, chicken, and egg whites—the protein in turkey contains several amino acids. 

For tryptophan to cross the blood-brain barrier (BBB) and produce serotonin (the hormone that regulates sleep), it first has to compete with the other amino acids in turkey. The BBB helps keep our brains safe by tightly regulating what can cross into the brain—acting like the security checkpoint at an airport. Even molecules that aren’t harmful, like tryptophan, have to compete with each other to gain access. This slows the process down and means not everything gets through.

‍So what does this all mean?

‍Turkey itself may not cause sleepiness. ‍

Other factors that may cause fatigue

If tryptophan isn’t what’s making you sleepy after a turkey dinner, what is?

‍Researchers believe this drowsiness may be a result of increased blood flow to the stomach to help digest a big meal. When more blood is sent to your stomach, there’s less blood left for the brain and the rest of the body—which may lead to tiredness. 

When we overeat, the digestive process takes up even more of our energy.

‍Research also suggests, high-fat and high-carb meals—like a turkey dinner—may produce sleepiness after eating. 

High-glycemic-index (HGI) meals may also make us fall asleep faster. HGI foods, like potatoes, baked goods, and sugar-containing beverages, create a quick spike in blood sugar (blood glucose) and insulin. 

When eating high-glycemic foods, it’s normal to feel a surge of energy as glucose pours into the blood. The body will then produce insulin to metabolize—or break down—the glucose. This insulin rush can deplete blood glucose within a few hours, and if it drops too suddenly, it can create feelings of exhaustion. 

Another thing that can make you sleepy after consuming it? Alcohol, which is often served on festive holidays. Alcohol is a central nervous system depressant, which slows down brain activity, and can make you fall asleep faster than usual.

In short, a turkey dinner serves up plenty of ways to make you sleepy—turkey shouldn’t get all the blame.

How to avoid drowsiness after your turkey dinner

Despite all these forces working to make you sleepy this holiday, there are steps you can take to avoid feeling drowsy:

• Control your portion sizes. If you fill your plate to the brim, it’s easy to overeat. Overeating can cause your digestion system to require extra energy as it increases blood flow to the stomach—leading to feelings of drowsiness. 
• Get enough sleep. If you’re already tired, it’s going to be even harder to stay awake after a big meal. Research also suggests that poor sleep increases unhealthy food choices and overeating.
• Limit your alcohol intake. By limiting or completely avoiding alcohol you can keep your brain activity in a normal state, which will help you stay awake longer after your holiday meal.
• Exercise regularly. By exercising regularly you can boost your overall energy. Exercise can help your cardiovascular system work more efficiently—improving the health of your lungs and heart. 
• Create a better sleep environment.  Your sleep environment plays a huge role in how rested you feel. Try reducing the light and sound in your bedroom, and keep your room temperature at a comfortable range—usually around 65 degrees Fahrenheit. 
• Take your time and stop eating once you’re full. This helps the digestive process keep up—and avoid going into overdrive. This means you’ll avoid using all your energy to break down your food.  

Does eating turkey really make you tired?

It’s not entirely clear if turkey itself is the main reason we experience drowsiness after a meal—or if it mistakenly gets the blame.

The amino acid tryptophan plays a role in activating brain chemicals that regulate sleep. But it may have to compete with the other amino acids in turkey that are also trying to break through the blood-brain barrier. And because it’s hard to isolate this amino acid from the other amino acids in turkey, it’s not clear how much of a role tryptophan plays on its own in post-holiday meal sleepiness.

Other factors like overeating, alcohol, and high-fat and high-carb meals may be the reason for feelings of drowsiness after a turkey meal. 

In any case, there are steps you can take to avoid feeling tired. 

By focusing on lifestyle and eating habits, you can avoid the unnecessary drowsiness that comes from a big turkey dinner. 

If you learned anything new, be sure to stay tuned for more mythbusting articles—we still have many more to cover!