Fruits are delicious and refreshing, but there's so much more to them than that. For a weight loss diet, fruits are the perfect treat. They're low in calories but rich in fiber, both of which may help with weight loss.

Besides being low in calories and high-fiber foods, some fruits also make you feel fuller. When you feel full and satisfied, you might be less inclined to overeat later in the day. What are the best fruits for weight loss? Let's dive in and find out.

The role of fruits in weight loss

Fruit has an important link to lower body weight. Also, fruits such as apples and grapefruit have compounds that may reduce body fat in overweight individuals.

Foods rich in fiber, including berries and kiwi, can support your weight loss journey by adding fiber to your diet. A diet rich in fiber can result in you feeling fuller for longer and decreasing your appetite. Equally important, replacing high-calorie desserts or snacks with fruit reduces your total calorie intake for the day.

Nutritional benefits of fruits for weight management

While fruit is an important part of a weight loss plan, the fact is fruit provides tons of nutrition. Eating whole fruit is your best option, but healthy fruit smoothies for weight loss are also a way to get more fruit into your diet.

Many fruits are high in vitamin C, while other fruits provide fiber, protein, and other nutrients. Lots of fruits also have antioxidants that help with inflammation and support your overall health.

Strategies for incorporating fruits into daily meals and snacks

Fruit is famously used for salads, but adding fruit to your favorite hot and cold cereals is also a delicious and healthy option. If you don't like a big breakfast, consider making a fruit smoothie. Smoothies are light while also giving you a head start for a productive day and a healthy lifestyle.

Healthy fruits for weight loss aren't limited to breakfast and snacks. Many fruits are also ideal for side dishes at dinner. For example, baked apple works well with lean pork dishes, and berries add an antioxidant boost to a hearty chicken salad.

Best fruits for weight loss and their specific health benefits

Below, we share all of the benefits and recipe ideas for some of the best fruits to eat for weight loss. Add any of these to your grocery list to have easy and quick access to them.

1. Avocado

Whether you add decadent avocado slices as a side dish to a meal or prefer your avocado mashed up into creamy guacamole, this powerhouse food is a treat that's hard to resist. Avocados have more calories than most fruits, so it's important to practice portion control when enjoying them. However, this calorie-dense fruit will increase your feeling of fullness, decrease your appetite, all while improving cholesterol levels.

One clinical trial found that people who are overweight or obese have significant weight loss when they include an avocado in their diet every day.

How to integrate avocado into your meals

Avocados serve as a satisfying addition to a healthy weight loss plan because they feel indulgent. In addition to guacamole, you can serve avocado sliced as a side dish, blend them into protein-rich smoothies, or dice them to top salads or tortilla soup. If you're doing a fruit diet for weight loss, avocados add a lot of protein to your eating plan.

2. Blueberries

At 85 calories for one cup, blueberries are one of the fruits lowest in calories. For weight management, a clinical study assessed 133,000 women and men who ate 16 of the most common fruits, including blueberries. Over a period of 24 years, the participants who ate a lot of blueberries experienced less weight gain than those who ate other types of fruit.

The anthocyanin antioxidants in blueberries also support healthy weight management, and they've been associated with less midsection fat and lower fat mass.

How to integrate blueberries into your meals

Adding blueberries to a hot breakfast cereal such as oatmeal is a wonderful treat. Blueberries are also delicious in cold cereals. For an occasional dessert, whip up a batch of blueberry muffins. Add blueberries to a salad for a sweet addition.

3. Cherries

Cherries play an interesting role in weight management. Eating both tart and sweet cherries has been shown to improve the amount of sleep people get and their sleep quality. Within just three days of eating 25 cherries a day, people in a study slept better.

Why is quality sleep important in weight loss? Research indicates people with a healthy sleep practice have a lower body mass index and are less inclined to develop obesity.

How to integrate cherries into your meals

It's hard to resist a cherry cobbler, but be sure to find one that's lower in calories and uses healthy low-calorie sweeteners. You can also use cherries to make a sparkling summer drink made with seltzer and served with mint sprigs. Or opt for a frozen cherry slushie. Cherry popsicles are a great way to get more cherries into your diet.

4. Grapefruit

A cross between an orange and a pomelo, grapefruit has a long reputation for being beneficial in weight loss. One grapefruit half has just 37 calories while providing 51% of your Daily Value (DV) of vitamin C. Varieties of red grapefruit also have some vitamin A.

Equally important, the antioxidant-rich grapefruit slowly releases sugar into your bloodstream because it has a low glycemic index (GI), which can make you feel fuller for longer. Low GI foods have the added benefit of serving as an intervention in diabetes and heart disease. Also, the naringenin in grapefruit may help with inflammation.

How to integrate grapefruit into your meals

Like all fruits, you can enjoy grapefruit raw as a satisfying breakfast food or afternoon snack. Grapefruit is also a popular breakfast smoothie ingredient. Another way to enjoy grapefruit is in salads.

5. Kiwi

Nutrient-dense kiwi fruits are an excellent source of vitamin K, vitamin C, fiber, and folate. Kiwi can help with controlling blood sugar, improving cholesterol, helping with constipation, and supporting gut health. All of these have weight loss benefits. Kiwi has even been shown to help reduce waist circumference.

Because of kiwi's low glycemic index, the sugar in these tasty berries is released more slowly. This means you'll experience a smaller spike in blood sugar.

How to integrate kiwi into your meals

Add kiwi to your cereal to reduce glycemic response. Or enjoy kiwi raw for an afternoon treat. Another way to enjoy kiwi is in salads or baked goods.

6. Lemon

Most of us know lemons are a rich vitamin C source, but this tart fruit also has numerous other benefits. A whole lemon has less than 20 calories and adds loads of flavor to tea, water, or healthy fruit smoothies for weight loss.

One study observed the impact of lemon juice for 100 women who were trying to lose weight. The women added lemon juice to their diets and experienced a reduction in body mass index and weight. Also, the women measured their upper arms, hips, and waists and noted significant loss of inches in these areas.

How to integrate lemon into your meals

Lemon is commonly juiced and used for beverages. Lemonade is a refreshing and hydrating summer drink, and it's great for weight loss if prepared with a healthy sugar alternative. Lemon slices can also grace grilled or baked fish to add a burst of flavor. Squeeze lemon juice over seafood for a tangy pop of flavor.

7. Mango

A juicy, sweet mango has an indulgent feel, but research has backed this fruit's weight loss benefits. A seven-year study found that adult males who added mango to their diet experienced lower body weights, reduced body mass index scores, and lower waist measurements.

How to integrate mangoes into your meals

Creamy mango is the perfect fruit for freezing into fruit popsicles because mangoes freeze very well. You can also make mango salsa to serve with main dish meals and meats. Grill mangoes for a sweet side dish.

8. Oranges

Orange juice is one of the most popular fruit juices and also perhaps the best fruit juice for weight loss (along with grapefruit juice). Be sure to read the ingredients list on the bottles. Many commercial orange juices have lots of sugar. Also important, this fruit is famous for providing loads of vitamin C. However, studies have shown that when you eat the whole fruit instead of juicing oranges, you may be less hungry and feel fuller for longer.

How to integrate oranges into your meals

In addition to eating orange slices, you can also add oranges to a dessert or salad. Blend oranges into a smoothie for a refreshing breakfast or afternoon treat.

9. Papaya

A sweet tropical fruit with orange flesh, papaya is rich in vitamin C, fiber, and vitamin A. The papain enzymes in papaya aid in digestion. Because they're a hydrating and filling snack, papayas can be a solid addition to your weight loss plan. This is a sweet fruit with a lower glycemic index than most tropical fruits. The B vitamins in papaya boost metabolism, which helps burn more calories.

How to integrate papaya into your meals

Some of the best fruit smoothies for weight loss have creamy papaya as a main ingredient. Diced papaya also adds a sweet touch to a salad. Papaya makes a delicious summer fruit relish.

10. Pears

Pears have natural compounds that have been shown to curb inflammation and reduce blood sugar levels, making them an excellent source for managing and losing weight. In a study of 40 women and men with metabolic syndrome between the ages of 45 and 65, participants ate two fresh pears or drank pear juice with the same number of calories as fresh pears per day for 12 weeks. This change to their diets resulted in reduced waist-to-hip ratios.

How to integrate pears into your meals

A baked pear is an excellent side dish when served with meat. Diced pears add a nice crunch to a green salad, and a pear sauce can be added to your favorite meats.

11. Pineapple

A sweet tropical fruit, pineapple gives you a sweet treat that's low in calories. One cup of pineapple has about 82 calories and boasts a whopping 131% of a person's daily recommended vitamin C intake. Pineapple helps with weight loss by giving you a sweet treat without the calories of sugary snacks.

How to integrate pineapple into your meals

Pineapple slices are a great way to enjoy this delicious tropical fruit, and you can also add pineapple to yogurt or cereal. Pineapple is also an essential ingredient in main dishes such as teriyaki chicken.

12. Raspberries

A cup of raspberries provides 36% of the daily recommended value of vitamin C, 12% of vitamin K, and manganese. Add to this the fact that raspberries have just 64 calories per cup, and you've got a power food.

Because they're higher in beneficial fiber and lower in sugar than many other fruits, raspberries are an excellent addition to a healthy weight loss plan. In adults, raspberries regulate blood sugar levels after meals. This is especially true for overweight people or individuals living with insulin resistance or prediabetes.

How to integrate raspberries into your meals

You can add raspberries to protein bars or fiber bars when you want to have some quick breakfast bars on hand. Raspberries are especially delicious in baked goods for when you want a sweet treat. Like all berries, raspberries work well as a salad topper.

13. Strawberries

With just 50 calories per cup, strawberries are an excellent addition to a healthy weight loss plan. A cup of strawberries packs 99% of the vitamin C you need every day, along with 26% of the daily recommended amount of manganese. The dietary fiber in strawberries is also good for digestion.

People trying to lose weight may also find that most types of berries lower obesity-related inflammation, which can also help with weight loss.

How to integrate strawberries into your meals

Eat strawberries whole for a tasty treat, or add strawberry slices to your favorite salad at lunchtime. Strawberries are also great for adding to cold cereal, oatmeal, or a breakfast smoothie. Or serve strawberries as a nutritious dessert with some fruit dip.

14. Watermelon

For the ultimate fruit for hydration, there are few better summertime treats than watermelon. Watermelon is comprised of lots of water, and this can support weight loss. Keep in mind that watermelon has a higher glycemic index than most fruits, so use portion control when eating watermelon for weight loss.

How to integrate watermelon into your meals

Melons are at their most delicious when you indulge in a slice right after cutting it. You can also use watermelon balls or cubes to add some liveliness to your favorite fruit salad. For even more hydration, blend watermelon into smoothies or freeze it to make summer fruit popsicles.

15. Apples

Apples have a high fiber content, and they're low in calories. Research shows people with varied weights and body mass index (BMI) can prevent visceral fat accumulation because of the polyphenols in apples. Additionally, apple peels are rich in nutrition, containing beneficial compounds and antioxidants that may reduce obesity risk.

When it comes to weight loss, apples can be your best friend. According to research, eating whole apples reduces appetite and increases satiety.

How to integrate apples into your meals

In addition to munching on raw apples, pair apple slices with nut butters for a quick and easy protein-rich snack. Apples are also delicious when added to oatmeal, yogurt, and salads. For a side dish, add chunks of apples to stews or bake whole apples.

Conclusion

On your weight loss journey, enjoying treats such as fruits can be key to healthy weight loss. In addition to being good for you, fruit is also versatile and accessible, giving you a natural fast food that's nutrient-dense. Best of all, you can experiment with a wide variety of fruits and recipes to find what works best for your preferences. Evidation is here to serve as another tool for living your best life. Download the Evidation app today to learn more about healthy eating, get tips for being more active, and track your healthy habits.

The warm breezes of summer are just around the corner, and it's time to update your roster of healthy summer meal ideas! Choosing produce-heavy meals reaps myriad benefits in the summer. With fruits and veggies at peak freshness, there's no better time to enjoy all that nature has to offer when it comes to produce. In addition to high levels of nutrients, summer fruits and veggies are often high in water, which can make it easier to stay hydrated in high temperatures.

Here, we'll take a look at healthy, fresh meal ideas that will keep you enjoying all that summer has to offer.

Mediterranean Quinoa Salad with Roasted Vegetables

This veggie-packed summer salad recipe from Cookie and Kate is a perfect way to load up on nutrients and flavor without spending hours in the kitchen.

You'll need:

• ⅓ cup uncooked quinoa, rinsed (or 1 cup cooked quinoa)
• 1 small eggplant (about ¾ pound), diced
• 1 small zucchini, diced
• 1 small yellow squash (or another zucchini), diced
• 3 to 4 tablespoons olive oil, divided
• Salt and freshly ground black pepper
• 1 ½ to 2 tablespoons lemon juice, to taste (about 1 medium lemon)
• 1 clove garlic, pressed or minced
• ½ cup halved grape tomatoes (quarter any larger tomatoes)
• 2 tablespoons chopped fresh basil leaves
• 2 tablespoons chopped fresh mint leaves
• 2 tablespoons pine nuts, toasted
• For garnish: crumbled feta, optional

Instructions:

1. Preheat oven to 425 degrees Fahrenheit with racks in the upper and lower thirds of the oven. Line two large, rimmed baking sheets with parchment paper.

2. Divide the eggplant, zucchini and yellow squash between the two baking sheets. Drizzle with 1 tablespoon olive oil and toss. Add a little more if necessary; you want enough to lightly coat the vegetables. Sprinkle with salt and pepper. Roast until the veggies are softened and beginning to brown, about 20 to 30 minutes. Set the roasted vegetables aside to cool.

3. To cook the quinoa, combine the uncooked quinoa with ⅔ cup water in a small saucepan. Bring to boil over medium-high heat, then cover and reduce heat to low. Simmer until the water is absorbed, about 15 minutes, then remove from heat and let the quinoa steam with the lid on for 5 minutes. Remove lid, fluff the quinoa with a fork and set aside.

4. To toast the pine nuts, cook them in a small skillet over medium heat, stirring frequently, until they turn lightly golden and fragrant, about 5 to 10 minutes. Be sure to keep an eye on them so they don’t burn. Transfer to a bowl to cool.

Citrus-marinated grilled chicken

In this recipe from Epicurious, the flavors of garlic, shallots, and fresh lemon and lime juice meld to create a brightly flavored, protein-packed dinner.

You'll need:

• 2 large shallots, finely chopped
• 4 garlic cloves, finely grated
• ⅔ cup extra-virgin olive oil, plus more for grill
• ¼ cup sherry vinegar or red wine vinegar
• 3 Tbsp. fresh lemon juice
• 2 Tbsp. fresh lime juice
• 1 Tbsp. Diamond Crystal or 1¾ tsp. Morton kosher salt
• 1 tsp. sugar
• ½ tsp. freshly ground black pepper
• 4 skinless, boneless chicken breasts (about 1½ lb.)

Instructions:

1. Whisk 2 large shallots, finely chopped, 4 garlic cloves, finely grated, ⅔ cup extra-virgin olive oil, ¼ cup sherry vinegar or red wine vinegar, 3 Tbsp. fresh lemon juice, 2 Tbsp. fresh lime juice, 1 Tbsp. Diamond Crystal or 1¾ tsp. Morton kosher salt, 1 tsp. sugar, and ½ tsp. freshly ground black pepper in a medium bowl to combine. Set ⅓ cup marinade aside.

2. Arrange 4 skinless, boneless chicken breasts (about 1½ lb.) in a single layer in a baking dish. Pour remaining marinade over chicken and turn to coat. Cover dish and chill, turning chicken halfway through, at least 30 minutes and up to 4 hours.

3. Prepare a grill for medium-high heat; oil grate. Remove chicken from marinade, letting excess drip back into dish; discard marinade in dish. Grill chicken, turning halfway through, until cooked through and blackened grill marks appear, 10–14 minutes. Transfer to a cutting board and let rest 5–10 minutes before slicing.

4. Serve chicken with reserved marinade spooned over.

Creamy Chilled Cucumber Avocado Soup

Craving the comfort of soup, but struggling to enjoy anything warm when the temperature keeps creeping up? This soup recipe from It's a Veg World After All will cool you off and fill you up with healthy monounsaturated fats.

You'll need:

• 1 large cucumber peeled and chopped into a few pieces
• 1 avocado
• 1 jalapeno trimmed and deseeded
• ½ lemon juiced
• 3 tablespoons fresh cilantro use ¼ cup for more flavor
• ½ teaspoon salt
• ½ cup chopped pineapple for serving
• ½ cup chopped cucumber for serving

Instructions:

1. Combine the cucumber, avocado flesh, jalapeno, lemon juice, cilantro, salt, and ½ cup water in a blender. Blend until smooth, adding more water as needed. Taste, and adjust seasonings as desired.

2. Chill the soup for at least an hour (preferably 2 or more) in the fridge before serving. Serve with chopped pineapple and cucumber.

Watermelon, feta, and mint salad

The combination of watermelon and feta can be surprising, but trust us – you'll want to give it a try. This recipe from Serious Eats combines perfectly ripe summer watermelon with the saltiness of crumbled feta and the brightness of mint to keep you coming back for more.

You'll need:

• 3 pounds seedless watermelon (about 1 small or 1/4 large), rind removed, cut into 1-inch chunks (about 2 pounds/1 kg chunks after rind is discarded)
• 1 tablespoon (15ml) juice from 1 lemon, plus 4 (2-inch) strips zest, removed with a sharp vegetable peeler
• 1/4 cup (10g) roughly chopped fresh mint leaves
• 3 tablespoons (45ml) extra-virgin olive oil, plus more for drizzling
• Up to 4 ounces (1 quart) arugula leaves (optional; see notes)
• Kosher salt and freshly ground black pepper
• 4 ounces (110g) feta cheese (see notes)

Instructions:

1. Place watermelon chunks in a large bowl. Finely chop lemon zest. Add lemon juice and half of zest to bowl with watermelon. Add mint, oil, and arugula (if using) and toss until watermelon is evenly dressed. Season lightly to taste with salt and pepper. (The cheese will add saltiness, so go light on the salt at this stage.)

2. Transfer salad to a wide, shallow bowl or a large plate and spread out evenly. Crumble feta over the top. Sprinkle with remaining lemon zest. Drizzle with more olive oil and a few grinds of black pepper. Serve immediately.

Pesto zucchini noodles with cherry tomatoes

Close your eyes while you're enjoying this pasta alternative recipe from Eating European–you just might be able to convince yourself that you're relaxing in your Italian villa while enjoying the sights and sounds of your vineyard.

You'll need:

• 2 zucchinis
• 2 tablespoons of store-bought pesto 
• 1 tablespoon of olive oil
• 1/2 cup of cherry tomatoes (cut in half)
• 1 tablespoon shaved Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Using a spiral vegetable cutter create thin ribbons from zucchinis

2. Heat up 1 tablespoon of olive oil in a skillet

3. Add tomatoes and cook for 1 minute

4. Add pesto

5. Add zucchinis, season with salt, pepper and mix well

6. Cook for 2 minutes

7. Remove from the heat and shave some Parmesan on top. Serve immediately.

Tropical smoothie bowl

With in-season fresh fruit, you'll get a super-charged bowl of nutrients that prepares you to sail through the morning with this recipe from Simple Green Smoothies. For an extra boost, click the link below to get a recipe for homemade protein powder that will help keep you full until lunch.

You’ll need:

• 1 orange peeled
• 1 ½ cups strawberries frozen
• ½ cup mango frozen
• ¼ cup water optional
• 1 serving homemade protein powder (optional)

Topping options: 

• blueberries
• raspberries
• coconut flakes
• strawberries
• kiwi
• granola

Instructions:

1. Place orange in blender followed by the frozen strawberries and mango.

2. Blend, stopping to scrape down sides, until smooth. Feel free to add water to help it blend, yet you want it to be thick. The texture should be similar to soft serve ice cream.

3. Transfer to a bowl and top with desired toppings.

Mediterranean chickpea salad

This perfectly fresh summer salad from Downshiftology with Lisa Bryan offers savory feta, a punchy lemon vinaigrette, and the crisp crunch of cucumber, bell peppers, and red onions.

You'll need:

For salad:

• 2 (15-ounce cans) chickpeas drained and rinsed
• 1 large cucumber diced
• 1 red bell pepper diced
• 2 cups cherry tomatoes halved
• ¼ cup red onion diced
• 4 ounces feta cheese crumbled
• ¼ cup finely chopped parsley

For dressing:

• ⅓ cup olive oil
• ¼ cup lemon juice
• 1 teaspoon Dijon mustard
• ½ teaspoon honey, or maple syrup
• 1 garlic cloves, minced
• salt and pepper, to taste

Instructions:

1. Toss all of the salad ingredients into a large mixing bowl.

2. Add dressing ingredients to small bowl, whisk until combined.

2. Pour the lemon vinaigrette over the salad and give it a gentle stir until well combined.

Grilled fish tacos with mango salsa

There's nothing that says summer like grilled fish with a kick of citrus and jalapeno – we're sure that this recipe from Sweet Tea and Thyme will become a regular in your summer dinner rotation.

You'll Need:

For salsa: 

• 2 cups ripe mango small diced
• 3 roma tomatoes deseeded and small diced
• 1 jalapeño pepper deseeded and small diced
• 1 small red onion small diced
• ½ cup cilantro finely chopped
• Juice of 2 limes
• ½ teaspoon chili powder
• ¼-½ teaspoon kosher salt to taste

For spice blend:

• 2 teaspoons kosher salt
• 1 teaspoon Old Bay seasoning
• ½ teaspoon garlic powder
• ½ teaspoon smoked paprika
• ¼ teaspoon ground cumin

For tacos: 

• 3 lean white fish filets like cod, mahi-mahi, snapper, or halibut
• 2 tablespoons vegetable oil
• Juice of 2 limes
• Corn Tortillas for serving

Instructions:

1. Mix together mango salsa ingredients in a medium sized mixing bowl. Set aside. This can be made a day ahead.

2. Mix spice blend ingredients in a small bowl, set aside.

3. Cover the white fish in vegetable oil with a pastry brush, then generously season the filets with the spice blend on all sides.

4. Preheat your grill to medium-high heat (you can also do this on a grill pan on the stove top).

5. Use a heat-safe silicone brush to cover the clean grill grates with a high heat oil (more vegetable oil works here) and carefully place the fish onto the grill. Cook on each side for 4 minutes, flipping once. Set aside

6. Warm the tortillas on the grill or a plancha on the grill for 45 seconds on each side, remove to a tortilla warmer or plate and cover the tortillas with a damp paper towel.

7. Let the fish rest for a couple of minutes before gently using a fork to break them apart into big chunks. Pour lime juice over the fish.

8. Serve on the grilled tortillas with mango salsa and other toppings.

Caprese stuffed portobello mushrooms

Mushrooms have been shown to decrease the risk of cancer, protect brain health, and support a healthy immune system – what's not to love? In this recipe from Cafe Delites, you'll enjoy mushrooms infused with rich garlic butter, fresh mozzarella, ripe tomatoes, and a decadent balsamic glaze.

You'll need:

Garlic butter:

• 2 tablespoons butter
• 2 cloves garlic, crushed
• 1 tablespoon freshly chopped parsley

Mushrooms:

• 5-6 large portobello mushrooms, stems removed, washed and dried thoroughly with a paper towel
• 5-6 fresh mozzarella cheese balls, sliced thinly
• 1 cup grape, (or cherry) tomatoes, sliced thinly
• fresh basil, shredded to garnish

Balsamic Glaze: (or you can use store-bought)

• 1/4 cup balsamic vinegar
• 2 teaspoons brown sugar (optional)

Berry and spinach salad with balsamic vinaigrette

This stunning salad looks gorgeous, tastes fantastic, and is the perfect choice for entertaining. We recommend following the Allrecipes recommendation to top your salad with roasted nuts for an extra crunch!

You'll need:

• 1 bunch fresh spinach
• 1 cup sliced fresh strawberries
• ½ cup crumbled Gorgonzola cheese
• ½ cup raw pecans
• ¼ cup balsamic vinegar
• 2 tablespoons honey
• ½ cup olive oil
• salt and ground black pepper to taste

Instructions:

1. Combine spinach, strawberries, Gorgonzola cheese, and pecans in a large bowl.

2. Stir together balsamic vinegar and honey in a medium bowl; slowly stream in olive oil while whisking continuously. Season with salt and pepper.

3. Drizzle dressing over spinach mixture just before serving.

Evidation: Here to help you feel your best, no matter the season

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For generations, breakfast has been heralded as the most important meal of the day, a claim often argued by experts. Whether it's the most important meal may be disputed, but it's a well-established fact that a healthy breakfast can help power us through our most productive and busy days.

Few of us can resist a hot breakfast on a fall or winter day, but summer days require our energy, too. It can be tempting to rush out to enjoy summer days without stopping for breakfast. However, staying nourished and hydrated in summertime is crucial. Loaded with nutrients and bursts of flavor, healthy smoothies are the ideal compromise you need for a quick meal that's also good for you.

Benefits of starting the day with a nutritious breakfast

A healthy breakfast does much more than "break your fast." A nutritious breakfast will give you and your family members the energy you all need to have your most productive and enjoyable days. Here are some of the benefits of eating a healthy breakfast:

• Increased brain power: Children who eat a healthy breakfast before school are shown to perform better, with more alertness, better memory, and improved mood. Those good moods can carry over to summer vacation for both the kiddos and their parents.
• Boosted energy: Food is the fuel our bodies need to do the work they do every day, and that includes summertime fun.
• Essential vitamins, minerals, and nutrients: Skipping a meal decreases our chances of getting in those valuable nutrients. Eating a healthy breakfast is an excellent way to get a head start on our daily nutrition.
• Weight control: Studies show that people who regularly eat a healthy breakfast may have a lower BMI and consume less fat during the day. As it turns out, the best smoothies for weight loss can also be filling and satisfying.

Importance of staying hydrated during the summer

The average adult's body is made up of 50-70% water. Maintaining hydration levels by drinking plenty of water is especially important in summer because the excessive heat and busy summer activities can cause us to become dehydrated more quickly. However, we can get our daily hydration from smoothies as well as water.

Instead of calculating daily fluid intake using just water, keep in mind other hydration sources. This can include juices and the water content in milk (dairy or plant-based), along with fruits and vegetables with high water content.

When you stay hydrated, you'll enjoy these benefits:

• Healthy heart habits: Staying adequately hydrated increases overall heart health and has been shown to reduce the risk of heart failure.
• Weight management: When you stay hydrated, you might find your appetite decreases. Also, drinking more water increases our metabolism.
• Skin health: Our skin consists of approximately 64% water. In the summer, our skin loses a lot of moisture, so staying hydrated is essential to skin health. 

Becoming dehydrated in the summer heat makes for a potentially dangerous situation. Dehydration can result in kidney and urinary problems, cognitive impairment, heatstroke, and other health issues.

Nutritional advantages of smoothies for breakfast

You might think of nutrient-dense smoothies as healthy energy drinks. A smoothie is almost as quick and easy as grabbing an energy drink at a convenience store. But unlike questionable energy drinks loaded with caffeine and sugar, smoothies provide beneficial energy with nutritious foods. For example, a smoothie made with oatmeal is rich in fiber.

Smoothies can also provide healthy fats, as evidenced by the avocado smoothie idea we share below. Looking to add more iron-rich foods to your diet? A smoothie made with spinach as a primary ingredient will fix you right up.

How about protein? Try a smoothie made with an avocado (and enjoy the healthy fat!). Also, a smoothie made with ingredients such as yogurt or peanut butter is an excellent source of protein. Smoothies are even better than the healthiest protein shakes because many smoothie recipes also call for veggies, probiotic foods like yogurt, fiber-rich grains, and fruit.

Recipe ideas for refreshing and healthy summer smoothies

Carrot, Apricot, and Greek Yogurt Smoothie

Give your skin a treat with a silky-smooth smoothie made with apricots and carrots, both of which are rich in beta-carotene. Our bodies convert this important antioxidant into vitamin A. Healthy amounts of vitamin A have the potential to help offset skin aging. Plus, vitamin A helps our skin fight off damage from pollution and UV rays.

For this smoothie, blend together:

• 1/2 Greek yogurt
• 1/2 cup ice cubes
• 1 teaspoon honey
• 1/2 cup grated carrot
• 2 dried chopped apricots
• 1/2 teaspoon cinnamon
• 1 pitted and chopped fresh apricot

Pumpkin and Avocado Smoothie

Pumpkin puree and Greek yogurt make this smoothie so perfectly creamy. Adding in a dab of pumpkin pie spice and pure maple syrup will have you dreaming about fall days. The avocado brings healthy fat and even more creaminess. For fiber, we add some flaxseed.

For this smoothie, blend together:

• 7 ounces Greek yogurt
• 1/2 cup frozen pureed pumpkin (canned is OK)
• 1/4 avocado
• 1/2 cup water
• 1 tablespoon maple syrup
• 2 tablespoons ground flaxseed
• 1/2 teaspoon pumpkin pie spice

Peanut Butter, Spinach, and Banana Smoothie

It's hard to resist a smoothie made with frozen bananas and peanut butter. Best of all, this recipe also calls for spinach, which gives you your daily dose of dark leafy greens. Probiotic-rich kefir adds a wonderful tang to this tasty morning meal.

For this smoothie, blend together:

• 1 cup fresh spinach leaves
• 1 cup plain kefir
• 1 tablespoon creamy peanut butter
• 1 frozen banana
• Honey for sweetener (optional)

Mocha Protein Smoothie

You don't have to skip coffee in lieu of your breakfast smoothie. This creamy breakfast drink is as decadent as a milkshake. The surprising ingredient in this smoothie is walnuts. Of course, nuts are a great protein source. However, walnuts are high in omega-3 fatty acids, which are healthy fats to help protect your heart and fight inflammation. Chocolate protein powder adds even more protein to this rich shake.

For this smoothie, blend together:

• 1 1/2 cup cooled black coffee
• 1 cup ice cubes
• 1 frozen banana
• 1 tablespoon unsweetened cocoa powder
• 1/4 cup chopped walnuts
• 6 tablespoons chocolate protein powder

Peaches and Cream Oatmeal Smoothie

Oatmeal is a classic breakfast food, and you can even enjoy it in a smoothie. Peaches are one of the delights of summer, and they work beautifully with this smoothie. Use whole-grain oats with prebiotic fiber to increase your gut health.

For this smoothie, blend together:

• 1/2 cup Greek yogurt
• 1/2 cup whole milk (or plant-based milk)
• 1 cup frozen peaches
• 1/2 cup rolled oats
• 1/2 cup ice
• 1/2 frozen banana

Healthy Smoothies for a Healthy Summer

With these recipes, you're all set to start having summer fun. Best of all, any of the smoothie recipes we've shared here can be customized to your liking and tastes. Feel free to experiment and enjoy creative variations of your own. To learn more about healthy living and how you can earn points for tracking, download the Evidation app today.

If you're familiar with the phrase "fight or flight," you already have a basic understanding of what cortisol is. In short, cortisol is the body's natural stress hormone that triggers the "fight or flight" response.

Short-term cortisol release can give us the boost we need to run from danger, but prolonged high cortisol levels are unhealthy, leading to some chronic diseases and weight gain. If you're wondering how to lower cortisol, you may be surprised to learn that some simple dietary changes can help. Let's learn more about what exactly cortisol is and how diet and delicious recipes can play a role in cortisol regulation.

Understanding cortisol and its impact on health

It's no secret that stress is harmful to both our minds and our bodies. Released by the adrenal glands, cortisol is the stress hormone that is triggered through the sympathetic nervous system to:

• Release energy stores
• Deal with stressful scenarios
• Regulate the body's immune system
• Maintain healthy blood pressure levels when we're experiencing stress

Over time, high cortisol levels lead to serious health conditions such as heart disease, osteoporosis, diabetes, high blood pressure, and more. Equally concerning, high cortisol levels can interfere with sleep hormones, and poor sleep has an impact on concentration and energy levels. Learning more about how to reduce cortisol levels can have a huge impact on your health.

Role of diet in cortisol regulation

Most of us can enjoy all foods in moderation, but some foods may actually increase stress and affect how we manage our cortisol levels. What foods raise cortisol levels? High sugar intake can cause an elevated cortisol level, as can saturated fat and refined grains. An elevated cortisol level makes it more challenging for our bodies to handle stressful situations.

Moreover, research has indicated a strong relationship between improved mental health and a healthy gut microbiome. Microbiomes are the microbes that live in our guts. Eating a low cortisol diet plan will support gut health and may help reduce anxiety and stress, which improves overall health.

The good news is some of the most delicious foods are also foods that can help manage cortisol levels. Let's go over some foods to lower cortisol.

Key nutrients and foods for lowering cortisol levels

All of these foods may lower cortisol to support healthy stress levels and gut health.

• Whole grains: Rich in fiber and plant-based polyphenols that may support gut health and stress levels
• Dark chocolate: Contains flavonoids that may control stress reactivity in the adrenal glands
• Whole vegetables and fruits: High in polyphenolic compounds and antioxidants that may reduce cortisol levels and fight free radicals
• Green tea: Contains catechins and the calming compound L-theanine, which is linked to increased mental alertness and stress reduction
• Lentils and legumes: Fiber-rich to manage blood sugar levels and support gut health
• Healthy fats: Linked to reduced stress and brain health

Additionally, prebiotics and probiotics can help lower cortisol levels. Consider foods such as sauerkraut, yogurt, and kimchi to support lowered cortisol levels and promote a healthy gut.

Staying well-hydrated will also help you keep your cortisol at healthy levels. When we're dehydrated, cortisol levels can temporarily increase.

5 easy and delicious recipes designed to lower cortisol

These recipes are a good start for enjoying a healthier breakfast, lunch, or dinner.

1. Banana almond butter smoothie

Ingredients

• 4-5 ice cubes
• 1 frozen or fresh banana
• 1 cup unsweetened plant-based milk (vanilla almond milk is an excellent choice)
• 1 Tablespoon almond butter

Directions

Blend all of the above ingredients in a high-powered blender until smooth.

2. Turkey and avocado wrap

Ingredients

• 2 warmed whole wheat tortillas
• 1/4 pound thinly sliced turkey breast
• 2 Tablespoons light mayonnaise
• 2 teaspoons jalapeno peppers, finely chopped
• 8 tomato slices
• 1/4 cup shredded low-fat cheddar cheese
• 1/2 ripe avocado, thinly sliced
• 2 teaspoons fresh cilantro, minced

Directions

1. Spread the whole wheat tortillas with the light mayonnaise.
2. Top the tortillas with all of the ingredients.
3. Roll up the tortillas with the ingredients and cut them in half to serve.

3. Oatmeal with berries and walnuts

Ingredients

• 3/4 cup organic oats
• 1 Tablespoon chia seeds
• 2 Tablespoons ground flaxseeds
• 1 cup berries, chopped
• 1/4 cup chopped walnuts
• 1/4 teaspoon salt
• 1 1/2 cups water

Directions

1. Bring the oats, water, chia seeds, salt, and flax to a boil.
2. Reduce the heat and simmer the oatmeal for 7-10 minutes, just until the water is completely evaporated and the oatmeal is soft.
3. Add the chopped berries to the oatmeal and serve.

4. Grilled chicken and vegetable skewers

Ingredients

Marinade

• 1/4 cup extra virgin olive oil
• 1/4 cup parsley, chopped
• 1/4 cup basil, chopped
• 1 juiced lemon
• 2 cloves minced garlic
• 1 teaspoon salt

Skewers

• 1/2 pound chicken breast, cut into 1-inch pieces
• 8 ounces cherry tomatoes
• 8 ounces whole mushrooms with stems removed
• 2 green onions, cut into 1-inch pieces

Directions

1. Combine the marinade ingredients in a zippered bag or large bowl.
2. Add the chicken pieces to the marinade, tossing thoroughly to coat.
3. Seal the bag or cover the bowl and refrigerate between 30 minutes to two hours.
4. Heat the grill to medium-high heat.
5. Build the chicken and veggie skewers by threading the vegetables and chicken onto wooden or metal skewers.
6. Grill the skewers for about 10 minutes, turning halfway through the cooking time.

5. Dark chocolate and almond energy bites

Ingredients

• 8 ounces Medjool dates, pitted
• 1 cup raw almonds
• 4 Tablespoons almond butter
• 6 Tablespoons unsweetened dark cocoa powder
• Optional toppings: white sesame seeds, unsweetened cocoa powder, mini chocolate chips, chocolate sprinkles

Directions

1. Combine the almonds and dates in a food processor bowl. Blend these ingredients until they're finely ground. The pieces will be about the size of sesame seeds and mixed together evenly.
2. Add the almond butter and cocoa powder to the bowl, pulsing until smooth. This mixture should stick tightly together when pressed between your fingers. If the mixture is crumbly or dry, add more almond butter.
3. Roll 1 tablespoon at a time of the almond butter and chocolate dough into balls.
4. Roll the energy bites in the desired toppings.
5. Store at room temperature for two days or up to two weeks in the refrigerator.

Conclusion: food for healthier cortisol levels

Learning how to control cortisol levels involves managing stress reactions, but making simple changes to your diet can also help. Using these recipes and adding some of the healthy foods we listed above can play a crucial role in keeping cortisol at a healthy level. This can lead to long-term stress management, a healthier lifestyle, and improved overall health.

Evidation can serve as another tool for living your healthiest life. Download the Evidation app today to learn more about healthy eating, get tips for being more active, and track your healthy habits.

From commercials on TV to articles in magazines, you don't have to look far to find opinions on whether corn is good for you. Corn's nutritional value has been debated for years, and it can be tough to find an answer to whether it's the right fit for your nutritional needs. Here, we'll take a look at the nutritional profile of corn, facts and myths around the vegetable, and how you can enjoy corn as a part of your balanced nutrition plan.

The nutritional profile of corn

A jack of all trades, corn is technically classified as a grain, vegetable, and fruit, and can be used to meet many dietary needs. Corn is high in carbs (which isn't necessarily a bad thing!), and it's also loaded with vitamins, minerals, and fiber. The veggie is also fairly low in fat.

One cup of sweet corn includes:

• 177 calories
• 41g carbohydrates
• 5.4g protein
• 2.1g fat
• 4.6g fiber

A cup of corn also contains a variety of vitamins and minerals, including:

• 17% of the recommended daily value (RDV) of vitamin C
• 25% of the RDV of thiamine (vitamin B1)
• 19% of the RDV of folate (vitamin B9)
• 11% of the RDV of magnesium
• 10% of the RDV of potassium

Myth 1: Corn is high in sugar and unhealthy

While corn is higher in sugar than other vegetables and may not be the best fit for people with certain health conditions (like diabetes), most people can safely enjoy corn. That being said, staying away from high-fructose corn syrup – a type of sweetener derived by isolating corn sugar – is a smart move for anyone.

Truth 1: Corn provides essential nutrients and dietary fiber

Whole, unprocessed corn provides your body with nutrients and fiber that can support a healthy lifestyle. Adding corn to your grocery list can help you enjoy meals that are packed with iron and plenty of fiber that can be helpful for dealing with constipation and other digestive issues.

If you're concerned about your sugar intake or have health conditions that require you to limit the amount of carbohydrates you eat, it's important to talk with your doctor to ensure that you're following the correct nutritional guidelines for your health.

Myth 2: Corn is genetically modified and unsafe

Studies show that over 90% of the corn grown in the United States is genetically modified. While more research needs to be done on the effect of GMOs (genetically modified organisms) on humans, research thus far has shown that GMOs are generally safe to consume.

Truth 2: Understanding GMOs and corn production

Many people enjoy genetically modified foods as a part of a healthy lifestyle. Some of the most common crops that are genetically modified in the United States include soybeans, corn, canola, sugar beets, potatoes, and alfalfa. According to the U.S. Food and Drug Administration (FDA), more than 95% of animals raised for meat and dairy purposes in the United States are fed GMO crops.

Some GMOs have been modified to increase the amount of nutrients in the food, allowing your body to get more of what it needs. Some fruits and vegetables are genetically modified to reduce browning, or to resist certain pests during the growth process.

GMO foods are studied carefully before they're released to the public and GMOs in the US are regulated by the FDA who “makes sure that foods that are GMOs or have GMO ingredients meet the same strict safety standards as all other foods,” but some researchers believe their safety is still up for debate. While human clinical trials have yet to be run, some animal studies show that the consumption of GMOs may be related to accelerated aging, blood pressure changes, infertility, gastrointestinal issues, endocrine system problems, and changes to the immune system. 

Myth 3: Corn causes weight gain and should be avoided

Every food can be enjoyed on a balanced diet, and there's no need to avoid anything that's eaten in moderation and fits into your nutrition plan. An ear of corn on the cob is calorically similar to an apple, and the fiber in corn can help to slow down your body's digestive process, increasing the amount of time until you feel hungry again.

While corn is sweet for a vegetable, it has less than a third of the sugar in a banana, and less than a fifth of the sugar in an apple. Whole sweet corn – not to be confused with high fructose corn syrup – can be a balanced addition to any nutrition plan.

Truth 3: Incorporating corn into a balanced diet

It's easy to add corn to your nutrition plan, and it's a good fit for any meal of the day. Try these Mexican Street Corn Breakfast Tostadas, an easy breakfast option that will have everyone in your family coming back for more.

Sweet corn can also be a delicious addition to a balanced lunch or dinner – check out these quick, delicious options that allow you to enjoy raw corn (no cooking required!).

Cooking and serving suggestions for corn

Whether you're using canned corn or you're working with corn on the cob, there are plenty of ways to prepare this delicious, sweet, starchy vegetable in your kitchen.

A few tips for cooking and serving sweet corn in your home:

• Corn begins to lose sweetness after it's picked, so it's best to use corn that you bring home from the grocery store or farmer's market as soon as possible.
• Focus on including fresh corn in your diet during summer and early autumn, when corn is in season.
• Corn is fairly low in calories, and there's no reason to limit yourself when it comes to enjoying the veggie. That being said, keep an eye on how much salt, butter, or other additions you add to your corn.
• Cooking fresh corn is simple: with or without the husk, you can boil, steam, roast, microwave, or grill corn. If you'd prefer, you can also remove the corn husk and cut the kernels from the cob prior to cooking.

Evidation: Here to help you live your best life

You care about your health, and you want to feel your best. Whether you're just getting started with living a healthier lifestyle or you've been tracking your health data for years, we're here to help you put your health data to good use. We offer personalized insights and articles to help you live your healthiest life. Learn more about how Evidation works and download the app today.

The old adage "you are what you eat" almost sounds trite in the modern era. It seems there's a supplement or powdered version of many of the healthiest foods, and that isn't a bad thing. But food itself is perhaps the most powerful medicine. Even the best supplements can’t replace food for good health. 

Filling our plates with high-quality proteins, vegetables, fruits, and other whole foods gives us a delicious and exciting eating plan. Also, the most healthy cuisine helps promote good health and even prevents chronic diseases.

Let's do a deep dive into the top seven foods that help improve our overall health.

1. Leafy green vegetables: Powerhouses of nutrients

When we use the word "powerhouse," we're not exaggerating. The Centers for Disease Control (CDC) considers leafy greens to be powerhouse vegetables because of how nutrient-dense they are.

Antioxidant-rich leafy greens are loaded with vitamins, minerals, fiber, and folate. Also, the compounds found in dark green leafy veggies may inhibit the growth of some types of cancer, including skin, breast, stomach, and lung cancer. The folate found in these greens may even decrease pancreatic cancer risk, while the fiber reduces a person's risk of developing colorectal cancer.

Add any of these delicious greens to your diet for both flavor and health benefits.

Kale

One cup of kale has about 68% of your daily requirement of vitamin K. Kale is also rich in manganese, riboflavin, vitamin A, vitamin C, and calcium.

Swiss chard

Chard is closely related to beetroot. Swiss chard has a thick stalk and large green leaves. The nutty, earthy flavor makes these greens ideal for sauteing in dishes such as stir fry or pasta. In addition to the nutrients found in other types of greens, chard is a rich source of iron.

Arugula

In the grocery store, you'll sometimes see arugula called rocket greens. These greens have a somewhat peppery taste, and they're delicious in salads. You can also use them to garnish pasta and on pizza. Arugula is rich in vitamins C, K, and A. These greens are also a great source of folate, calcium, and potassium.

Spinach

Like other types of dark greens, spinach has high chlorophyll levels, making it loaded with antioxidants. Spinach is also an excellent source of vitamin K, which helps with wound healing.

Collard greens

Collards are closely related to broccoli and cabbage, but the green leaves are what the plant is most known for. Enjoy collard greens for their many vitamins and nutrients, including vitamin K, protein, calcium, vitamins A and C, potassium, and magnesium.

2. Berries: Antioxidant-rich foods

Berries are soft, small fruits that come in a variety of beautiful colors. Depending on their ripeness and variety, they may be sour or sweet in taste. While berries are often used to make jams and jellies, they're also terrific when served raw or used in recipes.

Blueberries

As an excellent source of vitamin K, blueberries may improve heart health by enhancing artery function, reducing oxidative stress, and lowering LDL cholesterol. Additionally, blueberries lower diabetes risk, and one study shows that these tasty little berries may slow cognitive decline.

Raspberries

Raspberries are an excellent fiber source, and you'll often see them used in desserts. One thing that makes raspberries unique is they contain ellagitannins, which are antioxidant polyphenols that may help reduce oxidative stress.

In terms of other health benefits, raspberries play a role in reducing the risk of heart disease, including blood cholesterol and blood pressure. Also notable, raspberries may reduce inflammation in people living with metabolic syndrome.

Other delicious berries include cranberries, bilberries, goji berries, acai berries, and strawberries.

3. Fatty fish: Omega-3 fatty acids for heart health

Fish and seafood are both nutritious and healthy, with fatty fish being rich in iodine and omega-3 fatty acids. When we eat oily fish, it can boost our brain health and heart health, according to extensive research.

• Sardines: For a quick and easy omega-3 fatty acids source, pop open a can of sardines. The bonus is you'll also enjoy lots of calcium because of the edible bones found in canned sardines. Be sure to choose water-packed sardines instead of sardines packed in oil.
• Salmon: Salmon is a rich source of vitamin D, and it's also a great way to get more protein into your diet.
• Tuna: Tuna is another easy fish source because it's available canned in almost every grocery store. Look for responsibly-sourced varieties that are low in mercury.
• Trout: For a fish low in calories, consider fresh-water trout. Trout is delicious when seared or pan-fried.

4. Whole grains: Fiber-rich staples for digestive health

Whole grains give our bodies healthy carbohydrates and help with digestive health. Also, whole grains provide fuel and fiber for our bodies, in addition to having a variety of micronutrients such as B vitamins. Add some of these grains to your healthy eating plan.

Wheat germ

Essentially, wheat germ is the embryo of a seed and it grows into a wheat plant. When cereal goes through the refining process, the bran content and wheat germ are often removed. For this reason, wheat germ is a byproduct of the milling process.

Nevertheless, whole grain products still have bran and wheat germ. Wheat germ is high in all of these vital nutrients:

• Vitamin E
• Fiber
• Thiamin
• Folic acid
• Magnesium
• Zinc
• Fatty alcohols
• Phosphorus
• Essential fatty acids

Brown rice

In much of the world's population, rice is one of the primary food staples. When choosing rice, go with brown rice, which is more nutritious than its white rice counterparts. Brown rice has good amounts of vitamin B1, fiber, and magnesium.

Oatmeal

As a popular breakfast food, most of us have been enjoying oatmeal for years. Besides being a warm, comforting breakfast dish, oat bran or rolled oats help reduce cardiovascular risk factors and lower cholesterol levels. As a water-soluble fiber, oats help stabilize blood glucose levels and slow down the digestive process.

Adding oats to your diet will give you a good dose of potassium and folate. Opt for steel-cut or coarse oats for even more fiber.

Quinoa

Quinoa is actually an herbaceous plant, but we're including it in this list because it cooks like a grain and has much of the same nutrient profile. As it turns out, quinoa is higher in fiber than grains such as brown rice.

Quinoa is a rich protein source, containing all the nine essential amino acids. With quinoa, you get the same satiety and energy you would normally get from eating meat. The bonus is that it has none of the cholesterol or fat.

5. Nuts and seeds: Healthy fats and protein sources

Nuts and seeds are high in unsaturated fat, but they also might help lower the risk of various health issues, including some types of cancer. Additionally, if you're looking for satisfying foods good for heart health, seeds and nuts will add a delicious crunch and flavor to your diet.

Equally important, nuts are one of nature's ultimate fast foods because you can enjoy them with nearly no preparation. Nuts and seeds are also versatile and can be added to salads, side dishes, and even desserts. Top a side salad with crunchy sesame seeds, sliver almonds into green beans, or add chopped walnuts to a chicken salad.

Almonds

This popular nut is rich in antioxidants, vitamin E, fiber, and magnesium. Plus, a 2021 review discovered that these nuts might also support gut microbiota, contribute to weight loss, improve cognitive thinking, prevent skin aging, and manage heart rate.

Macadamia nuts

When you crave a treat, bake up a batch of white chocolate chip and macadamia nut cookies. Macadamia nuts are lower in omega-6 fatty acids and higher in monounsaturated fats than most other nut varieties.

Brazil nuts

Buttery brazil nuts are rich in nutrients that support thyroid function. They're also an excellent source of selenium, protein, and healthy carbohydrates.

Walnuts

Delicious when paired with salads or feta cheese, walnuts are rich in fiber and contain various other minerals and vitamins.

Chia seeds

A single one-ounce serving of chia seeds adds 11 grams of fiber to your daily intake. You'll also be pleased to know chia seeds are also high in manganese, magnesium, and calcium.

6. Yogurt and fermented foods: Probiotics for gut health

In our digestive tracts, about 100 trillion microorganisms and bacteria thrive and help us have better gut health. Probiotics might also be helpful for irritable bowel syndrome, hay fever, diarrhea, periodontal (gum) disease, and infant colic. The best shortcut to better gut health is to eat naturally fermented foods high in probiotics.

One thing to keep in mind is not all fermented foods contain the probiotics we need for gut health. For example, many pickles are made using vinegar instead of via a natural fermentation process with live organisms. For this reason, these products don't have probiotics. Instead, make sure the label states "naturally fermented." The most classic and well-known example of a high-probiotic food is yogurt, but there are several other types of fermented foods.

Yogurt

To make yogurt, food manufacturers and home cooks ferment milk. A study by Nutrition Reviews in 2021 shows that there are links between yogurt consumption and reduced risk of colorectal cancers, breast cancers, and type 2 diabetes. When shopping for yogurt, skip past the high-sugar varieties and look for yogurt with the label "live and active cultures."

If you prefer a drinkable yogurt, consider kefir, which is not just full of probiotics but also has been shown to have an impact on cardiovascular disease, immunity, diabetes, and neurological disorders.

Sauerkraut

This classic German food is delicious on a hot dog or simmered with sausage, but sauerkraut also delivers a healthy dose of fiber and probiotics. The microbiome in sauerkraut grows rapidly during the cabbage's fermentation process. Best of all, these colonies of bacteria stay stable when the sauerkraut is packaged for sale commercially.

Kimchi

Is spicy food good for health? If you enjoy spicy food, consider kimchi, a spicy Korean dish made with vegetables that includes fermented cabbage. A review in 2018 in the Journal of Nutrition Health found eating kimchi has many benefits, such as lowering blood lipid levels, along with reducing inflammation and blood pressure.

Tempeh

Tempeh is similar to tofu, but it's made with soybeans that have been naturally fermented. Also, tempeh has a nutty flavor and firmer texture than tofu. A bonus to consuming tempeh is that it's a complete vegetarian protein source.

Additionally, Comprehensive Reviews in Food Science and Food Safety reviewed tempeh in 2021. This review revealed that tempeh may offer benefits for cognitive function, lung health, and gut health. In the same review, tempeh was shown to have an impact on these:

• Gut health
• Cardiovascular health
• Lung health
• Cancer
• Bone health
• Liver health
• Type 2 diabetes

Kombucha

Maybe you're already stuffed from eating the delicious foods on this list. Well, you can still get your probiotics in by enjoying a delicious glass of kombucha. Kombucha is a fermented, effervescent tea with a nice tangy flavor. The journal Nuritients determined in 2019 that kombucha is full of antioxidants along with the good bacteria in the beverage.

7. Colorful fruits and vegetables: Nutrient-dense options for overall wellness

The benefits of fruits and vegetables are well-documented, but which ones give you the most bang for your nutritional buck? Let's dive in and find out.

Vegetables

In terms of calories and fat, vegetables are one of your best options for a concentrated nutrient source. Include any of these for a wide variety of vitamins and nutrients:

• Peppers: All peppers are loaded with vitamin C and antioxidants, and bell peppers are a sweet variety that lends itself well to recipes.
• Asparagus: Asparagus is a bit of a luxury in the vegetable world. This veggie is low in carbs and rich in beneficial vitamin K.
• Broccoli: A cruciferous vegetable with lots of fiber, broccoli can be served cooked or raw.
• Cauliflower: Another cruciferous veggie, cauliflower is delicious when roasted or served raw with creamy dips.
• Carrots: One of the more nutritional root vegetables, carrots are high in carotene, which is good for your eyes.
• Cucumbers: Because of the high water content, cucumbers are known for being cooling vegetables to enjoy when you need some hydration.

For other nutritious veggies, go with brussel sprouts, celery, cabbage, leeks, eggplant, squash, and artichokes.

Fruits

Most fruits are sweet and nutritious. Best of all, you can incorporate them into your daily diet because they require almost no preparation. Try these for optimal nutritional benefits:

• Avocados: Unlike most fruits, avocados are chock-full of healthy fat. They're also not sweet. Indulge in a creamy avocado for its fiber, vitamin C, and potassium.
• Apples: Does an apple a day keep the doctor away? The old adage may or may not be true, but there's no question that apples are super nutritious. Apples are filling, and they're an excellent source of antioxidants, vitamin C, and fiber when you're hungry between meals.
• Bananas: These sweet tropical fruits are known for being high in potassium. Bananas also have lots of fiber and vitamin B6.
• Oranges: Citrus fruits such as oranges and grapefruits are known for being high in vitamin C.

Other healthy fruits include grapes, kiwis, mangoes, lemons, peaches, pineapples, pears, and plums.

Conclusion

Adding these seven types of healthy foods to your diet will give you a delicious meal plan full of nutrient-rich foods that are also important tools for your overall health. Consider experimenting with these foods to create healthy recipes.

With Evidation, you're empowered to make the most informed decisions about your diet and overall well-being. Give Evidation a try today by downloading the app and getting started on your journey to better health.

A healthy lifestyle starts with understanding what your body needs to achieve wellness. This goes beyond simply eating the right number of calories or restricting food groups. It also involves looking at what’s in your food and how it impacts your body.

Collagen is one of the things your body needs to feel healthy and well, and it’s something you can easily get from your food or through supplements. Here’s a closer look at how collagen impacts your wellness and what you can do to increase your intake of it while focusing on building healthy lifestyle patterns.

Understanding collagen basics

Collagen is a primary protein in the human body. It’s the primary building block for skin, ligaments, muscles, tendons, and blood vessels. It’s also part of the eyes and teeth. In addition, it plays a role in helping wounds heal, supporting your nervous system, and triggering the blood clotting response.

Different types of collagen

As of today, scientists have identified 28 different types of collagen, but the first five are the most common in humans. These are:

• Type I: Found in skin, bones, ligaments, and tendons.
• Type II: Makes flexible cartilage that supports joints and movement.
• Type III: Located in the internal organs, blood vessels, and muscles.
• Type IV: Found in the skin.
• Type V: Found in the skin and hair as well as the corneas

The collagen found in supplements is typically one of the following types:

• Hydrolyzed collagen: This collagen comes from meat and poultry sources and is easy for the body to absorb. It’s the most common supplemental form of collagen.
• Undenatured collagen: Pulled from chicken cartilage, this form of collagen may support joint health.
• Gelatin: Also from animal sources, this form of collagen is used for cooking more so than in supplements, for the most part.

Collagen and aging: why it matters for women over 40

The human body is capable of creating the collagen it needs if a person eats a balanced diet. However, natural collagen production decreases as a person ages. For women and those who were female at birth, the slowing production of collagen can lead to elasticity loss in the skin, which can also contribute to wrinkling. Lowering collagen levels can also cause changes in the hair, such as hair loss. Stiffening of the joints also occurs when collagen production decreases.

Another concern for women, specifically after age 40, is bone density loss. In a 2018 study from the National Institutes of Health, researchers found that taking a collagen supplement for one year greatly increased the bone density in female patients in both the neck and spine, which reduces the risk of bone loss and fractures. Age-related bone loss in women can start in the mid-30s, but it increases rapidly as estrogen decreases during menopause. While men can also have bone loss, it happens at a much lower rate for males. Thus, using collagen to support healthy bones after the age of 40 is quite beneficial for many females.

Collagen for men: supporting vitality and well-being

Like women, men produce less collagen as they age, but the impact of the collagen drops may not be as strong. Still, collagen can support overall health and well-being for males as well as females.

Men and those who were born male also experience improvements in skin, joints, and hair with collagen supplementation, but men are less likely to suffer from extreme bone loss. However, men who take collagen may notice faster recovery after workouts. They may also build muscle more quickly.

In other words, collagen supports vitality and well-being for men. Whether through supplementation or through diet, increasing collagen intake has few risks and many potential benefits for men.

How much collagen per day? Determining your collagen needs

The benefits of collagen supplementation are still being researched. As such, no official health authorities have stated recommended guidelines for dosage. Instead of looking for an official recommended dosage, you’ll want to check with the manufacturer of the collagen you’re taking, as well as your doctor, to determine a good dosage option.

Can you take too much collagen? The good news is that it’s hard to take too much collagen, and it doesn’t have any toxic side effects. However, some people report stomach discomfort if they take more than the manufacturer’s recommended amount.

Hydrolyzed collagen doses

As you analyze how much collagen per day, you’ll need to factor in the type of collagen you’re taking. For hydrolyzed collagen supplements, which are easier to absorb than other forms, most people take between 2.5 and 15 grams without noticing any side effects. A smaller dose focuses on skin and joint health, while a dose of around 5 grams can impact bone density. The larger dose works best for those looking to improve muscle mass and overall body composition.

Undenatured collagen

A dose of 10 to 40 mg of undenatured collagen appears to be safe for humans. This supplement could support improved joint health.

Gelatin

For gelatin, which is a food and not a supplement, add the recommended serving size to the food you’re preparing. You can use it in smoothies, sauces, and soups for added collagen in your everyday diet, but there’s no specific recommended amount.

Collagen-rich foods and supplements

It’s possible to get all the collagen you need from your diet if you’re careful about the foods you choose. Thankfully, foods rich in collagen are also great options for a balanced diet. Some foods that are rich in collagen include:

• Bone broths
• Chicken with its skin
• Sardines
• Organ meats

In addition, eating foods rich in vitamin C may help your body make more of its own collagen, which could boost your collagen levels, according to WebMD. These foods include:

• Berries
• Broccoli
• Legumes
• Peppers
• Leafy greens
• Citrus fruits

Try adding more of these to your diet to improve your collagen levels.

If you feel you could benefit from additional collagen, a supplement may be a good choice. These come in powders that you mix into coffee or other beverages, or they’re available as capsules. You may also find pre-made collagen drinks and liquid supplements to try. To choose the best supplement, consider the source and the type of collagen. If you prefer a plant-based diet, you can find vegan options.

Are you interested in tracking your food so you can make informed, healthy choices about your diet? Evidation can help! Start tracking your health and earning rewards with Evidation today.

Getting enough protein in your diet is key for optimal health--but it can be tricky to figure out if protein bars are the right option for you. Some people use protein bars as a convenient snack or meal replacement. While this can be a great option when you're on the go, it's important to understand the nutritional content of your protein bar to ensure that it meets your unique nutritional needs.

Here, we'll take a look at how to read the nutrition label of your protein bar, how to gauge the quality of the ingredients in your bar, and some special considerations to think about if you're trying to lose weight.

Let's dig in.

Decoding nutritional labels

Reading nutrition labels can help you understand whether a particular protein bar is a good choice for your body. You'll want to consider several factors as you read over the nutrition label of protein bars.

A few things to keep in mind:

• Take a look at the total sugar content in your protein bar. Sugar is sugar--and whether it's coming from a healthy-sounding source like brown rice syrup or a more nefarious-sounding option, your body sees it the same. Many protein bars have a high sugar content--equal or more than that of candy bars. While a high-sugar bar can be a treat that also provides nutritional benefits, it's usually not the best choice to fuel a workout. You'll also want to keep an eye out for artificial sweeteners. While they can keep sugar grams low, many have adverse effects on the body and can cause headaches, bloating, and gastrointestinal distress.
• You'll also want to take a look at the total calories in your protein bar. There's no upper limit for how many calories you should have in a bar, but you'll want to make sure that your bar fits into your total caloric needs for the day. If you're considering using a high-calorie bar to replace a meal, pay attention to whether you feel satisfied afterward to guide your choices in the future. If you feel full and satisfied with what you ate, fantastic! If you're left feeling like you didn't have a meal, it might be a better idea to choose a bar that more easily fits into your nutrition plan next time.
• Finally, be sure to take a look at the protein content of your bar. If you're trying to hit a certain number of protein grams per day, be sure that your bar is keeping you moving in the right direction--not just adding to your sugar total for the day.

When convenience meets nutrition

Protein bars are a great standby to have in a pinch, like if you're caught working late and need something to keep you from hitting the break room vending machine. While it's a good idea to get the majority of your protein from natural food sources, the occasional protein bar isn't going to throw you off track.

Quality of ingredients

When you look at the ingredients of your protein bar, it can seem like you're trying to read a foreign language. Here, we'll take a look at a few factors to consider when determining whether the ingredients in your protein bar are giving your overall health a boost.

You'll want to see high-quality protein as the first ingredient in your protein bar. It can take some time to learn what type of protein feels best for your body. Some people, for example, find that whey (dairy) protein causes digestive issues, and fare better with a plant-based option, like pea protein or brown rice protein.

No matter what type of protein your bar contains, you'll want to shoot for the least processed version possible. That means you'll want to look for ingredients like whey protein instead of whey protein isolate, which is a more processed version of the protein.

Considerations for weight management

If you're working to get to a healthy weight, it makes sense that you're looking to increase your protein intake. Protein is essential for helping your body feel satisfied, and can support a healthy exercise plan. Getting enough protein can also help to ensure that your body's hunger hormones are functioning properly.

While a plate of grilled chicken or an egg white omelet can be delicious, sometimes, it's more convenient to grab a protein bar when you need to get out the door--fast. Protein bars can be a part of your weight loss plan, but it's important that you consider a few factors when you're choosing the right bar for you.

Protein bars can also be used to gain weight, if that's a goal you're working toward to optimize your health. Many protein bars pack 400 calories, making them a fast and convenient way to get the protein you need to gain weight in a healthy way.

Potential pitfalls

Like any processed food, there are some pitfalls when it comes to adding protein bars to your diet. You may find that getting such a high amount of protein from a processed source makes you feel sluggish or nauseous. You may also find that the artificial sweeteners and/or sugar alcohols found in many protein bars cause unpleasant side effects, like headaches.

Conclusion

Protein bars can be a part of a healthy nutrition plan, but it's important to read labels carefully to ensure that you know what's going into your body. If you're trying a new protein bar, pay attention to how you feel over the next few hours, keeping an eye out for any adverse effects (like digestive issues).

If you're struggling to find a great protein bar that makes sense for your needs, making your own can be a great option that allows you to customize your bars to your goals and caloric needs.

Evidation: Helping you take steps toward your goals, one day at a time.

If you're ready to learn more about how to fuel your body and get personalized tips and information that will help you meet your goals, we're glad you're here. At Evidation, we're working to make your health data work for you. Download the app today and get started with moving toward a healthier you.

When you're working to help your body achieve healthy weight loss, nutrition is key. While exercise is vital for physical health, it's tough and unhealthy--if not impossible--to try to out-exercise a diet that isn't giving your body what it needs. While it's important to eat fewer calories than you burn in order to lose weight, it's also important to provide your body with the macro- and micro-nutrients it needs in order to thrive--and make your weight-loss stick over time.

When you develop a healthy grocery list, you'll find that you have plenty of options to keep your nutrition exciting, try new foods, and provide your body with the fuel it needs to achieve your goals.

Building a foundation -- essential nutrients for weight loss

When you're working toward weight loss, the goal isn't to eat as little as possible--the goal is to enjoy healthy foods that support your body, keep you energized, and meet your caloric needs.

Understanding the nutrients that support healthy weight loss can help you find the foods that will help you on your weight-loss journey.

Let's take a look at some of the essential nutrients you'll need to include in your nutrition plan to help you lose fat and stay energized.

Protein

Protein is a macronutrient, meaning it makes up a part of your total caloric intake each day. Getting plenty of protein in your diet can help regulate your body's hunger hormones, boost your metabolism, and reduce your appetite.

Iron

Iron is a vital nutrient that helps your blood carry oxygen to your hard-working muscles, which can help your body burn fat. Some signs of low iron include low energy levels, weakness, and fatigue. If you think you may have low iron, talk with your doctor about getting tested.

B Vitamins

There are a number of B vitamins, including folate (B-9), riboflavin (B-2), thiamine (B-1), and niacin (B-3). B vitamins support a healthy metabolism and can help your body convert food to energy.

Magnesium

Magnesium is necessary for many vital processes in the body, including regulating blood pressure, controlling blood sugar, strengthening bones, and helping the nervous system function properly.

Vitamin D

Vitamin D is important for a healthy immune system, and a 2011 study showed that people who were overweight and took vitamin D supplements lost a greater amount of abdominal fat than people who did not take the supplements. The jury is still out on exactly why vitamin D may help with weight loss.

Smart shopping strategies

Don't go to the grocery store hungry. When we're ravenous, it's easy to load up the cart with snacks that are designed to be hyper-palatable. Hitting the grocery store after you've had a healthy, satisfying meal can make it easier to stay on track when it comes to making choices that support your goals.

• Shop the perimeter first. When you do a lap of the perimeter of the grocery store, you'll get to choose your produce, protein, and dairy products before you venture into the aisles for pantry staples. Loading up on the good stuff can help you stick to more non-processed items.
• Make a list. Planning out your menu for the week can work wonders when it comes to boosting the nutrition levels of your grocery cart--and the balance of your bank account. Make a plan, make a list, and stick to it.
• Read labels. If you're working to lower your intake of added sugars, be sure to keep an eye out for sneaky sugar code names that may sound healthy, like agave nectar, barley malt, cane juice, fruit juice, and fruit juice concentrate.

Proteins -- fueling your weight loss journey

Research shows that a daily protein intake equal to about 1 gram of protein per pound of body weight can support healthy weight loss.

Healthy protein options to keep on hand to support your weight-loss journey include:

• Beans
• Chicken
• Eggs
• Lean beef
• Low-fat dairy, especially cottage and ricotta cheese, as well as low-fat, unsweetened yogurt
• Seafood (canned options like tuna can be especially convenient when you're on the go)
• Turkey

Veggies and fruits -- nature's weight loss allies

Veggies and fruits give your body the fiber, sugars, and micronutrients that you need to feel your best. You may find that loading up on fruits and veggies helps you feel more satisfied throughout the day.

Some of the best produce items to include in your meals for weight loss include:

• Apples
• Asparagus
• Avocados
• Broccoli
• Brussels sprouts
• Cucumbers
• Green beans
• Kale
• Kiwis
• Leafy greens
• Pomegranates
• Sweet potatoes
• Tomatoes

If you're venturing into the world of produce for the first time in a while, it's OK to take it slow. Start with a few tried-and-true favorites and work to incorporate something new into your meal plan each week.

Planning your meals

Keeping variety in your nutrition plan can help you stay on track over time. Two days enjoying foods from your weight-loss grocery list may look like:

Day One

• Breakfast: Yogurt with berries and peanut butter
• Lunch: Broiled fish with roasted sweet potatoes and broccoli
• Dinner: Ground chicken tacos topped with homemade pico de gallo

Day Two

• Breakfast: Omelette with lean turkey and a sprinkle of cheese
• Lunch: Grilled chicken salad topped with olive oil and lemon juice
• Dinner: Sliced turkey breast with roasted vegetables and a side salad topped with cucumbers and tomatoes

Processed foods & frozen foods

Many people are surprised to learn that frozen fruits and veggies can be just as nutritious as fresh! Be sure to read labels, however, as some frozen options are loaded with preservatives, sugar, and sodium. Stick with options like mixed berries, mixed veggies (without butter), broccoli, peas, and cauliflower.

Let's be clear: losing weight does not mean that you have to cut out foods that you love. Enjoying processed foods sometimes is not going to derail you from your goal, especially if you make a point to give these foods a supporting role in your meals, rather than making them the star of the show.

Evidation: supporting your weight loss journey

Understanding your health-related behaviors is key when it comes to making strides toward your goals. At Evidation, our team is here to provide you with the personalized articles and insights you need to keep moving forward. Download the app today and start making your health data work for you.