Making healthy food choices starts with understanding the nutrients, including vitamins and minerals, that you need to support your health goals. Iron is one of the minerals you need. If you’re struggling with low iron, or you want to prevent yourself from becoming iron deficient, this list of iron-rich foods will help.

The vital role of iron in health and its benefits

The mineral iron works in the body’s production of hemoglobin. This part of your red blood cells carries oxygen to the body, so it directly affects energy as well as growth and development. Hemoglobin, which requires iron, is also an important part of brain development.

People of all ages need adequate iron in their diets to support these functions. The American Society of Hematology estimates that 1.2 billion people around the world are deficient in iron. This condition, known as anemia, can cause people to feel weak or tired, have concentration problems, experience irritability, and have numbness or tingling of the hands, according to Penn Medicine.

Because of the impact on growth and development as well as the uncomfortable symptoms of iron deficiency, getting enough is quite important to your overall health. Luckily, this is a mineral you can get from your food, as long as you don’t have an underlying health issue that makes absorbing iron difficult.

Top iron-rich foods for a balanced diet: How you should consume it

Iron comes naturally from many foods. There are two types of iron you can get from your diet. Heme iron is the type found in meat and fish. The body can easily absorb this type. Non-heme iron is found in plant-based foods and eggs. It’s less easily absorbed by the body.

One way to increase your absorption of iron is to consume iron-containing foods with foods high in vitamin C, such as peppers, sprouts, broccoli, strawberries, citrus fruits, kiwi, and papaya. You can also opt to take a vitamin C supplement with your iron-rich meals if you prefer.

Animal-based iron sources

If you want easy-to-absorb iron, you’ll need to look to animal-based iron sources for heme iron. Heme iron comes from hemoglobin, and you’ll find it in meat and seafood. Most meats are good sources of iron. Red meat is well-known for being a solid source of iron, but it’s also found in chicken, turkey, ham, pork, shrimp, tuna, and lamb.

One food that is particularly rich in iron is liver. A 3.5-ounce serving has 6.5 mg. This is 36% of the recommended daily amount for the average adult.

If you’re a meat eater, consider adding one of these protein sources to every meal. This will increase your iron and ensure you get the easily absorbed type.

Plant-based iron sources

If you’re vegan or vegetarian, don’t worry. You can get ample iron from plant-based sources. This is non-heme iron, so it’s not as easily absorbed. This fact means you should add in the vitamin C rich foods to help with your body’s absorption.

The best fruits, vegetables, and grains to use for non-heme iron include:

• Peas
• Tofu
• Tempeh
• Enriched bread, pasta, and cereal
• Rye
• Whole-grain breads
• Figs
• Dates
• Lentils
• Soybeans
• Raisins
• Prunes
• Broccoli
• String beans
• Dark leafy greens
• Cabbage
• Blackstrap molasses
• Seeds and nuts, except peanuts
• Hemp seeds

Cooking and meal ideas to boost iron intake

So how can you create meals that are practical and iron rich? Here are some easy meal ideas that include foods high in iron and are also tasty.

Steak salad

Steak salad is a great option to add some leafy greens and some red meat to your diet. You can top the salad with raw broccoli, cabbage, and even some hemp seeds to increase the iron content. The addition of peppers will add the vitamin C you need to assist with absorption as well. This makes a very balanced lunch option.

Steak and eggs

Steak and eggs is a healthy, iron-rich breakfast idea. Add some spinach in with the eggs to make it even more nutrient-dense and to get some produce in your meal.

Taco Tuesday

Yes, tacos can be an iron-rich option for your dinner meal. Use ground beef or ground pork to give the meal an iron boost, and add cabbage or dark leafy greens as a topping. Roll them into a whole-grain tortilla to give even more iron to the meal.

Soup

One of the beautiful things about soup is that you can add just about anything to it to change up the flavor profile and make it fit your needs. Start with beef or chicken broth, choosing bone broth if possible to get more nutrients. Then, add some protein from the list of foods rich in iron. Include vegetables, such as spinach and peas, and then round it out with an iron-rich legume, like lentils. The spices you add will change the flavor profile to be exactly what you want, changing with your tastes.

Stir fry

Beef and chicken are high in iron, and peppers are high in vitamin C. Making a stir fry with these ingredients will bring both into your diet, and this increases the absorption of the iron. Many stir fry recipes also work well with broccoli, an option that has both vitamin C and iron.

Liver and onions

Liver and onions is a great way to start trying liver, especially if organ meat isn't something you’ve developed a taste for. To make this dish, soak your liver in milk for a while to remove the bitterness. Then, saute some onions in butter until soft. Dredge the liver in a mixture of flour, salt, and pepper, and fry it in the same pan as the onions. Serve together.

Add an iron-rich food to your favorite recipe

You don’t necessarily need to cook recipes specifically for their iron content. You can get a similar benefit by simply adding iron-rich foods to your favorite recipes. For example, do you usually eat manicotti? Consider mixing in some spinach with the cheese before you stuff the noodles.

Start tracking your food with Evidation

As you focus on making smart food choices, including adding more iron into your diet, Evidation can help. You can use the app to reward yourself for smart food choices that support your health goals. You can also use your favorite app to track your water intake and count calories, then earn rewards by pairing these apps with Evidation. Start rewarding your healthy choices with Evidation today.

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

Things not to eat with diverticulitis

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

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

1. Seeds and nuts

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

2. Popcorn

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

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

3. Spicy foods

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

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

4. Fried foods

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

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

5. Red meat

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

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

6. Dairy products

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

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

7. Refined grains and sugars

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

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

Best dietary changes to support your health

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

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

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

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

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

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

What is a healthy lunch?

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

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

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

Things to eat for lunch

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

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

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

How to meal plan for the week

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

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

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

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

Quick and easy healthy lunch ideas

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

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

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

Portion size

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

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

Here are some general portion size guidelines:

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

Reaching your health goals with nutritious lunch ideas

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