Breakfast has long been called the most important meal of the day, and while experts can argue that point, the fact remains that your day's first meal can have a significant impact on how the rest of your day plays out.

Let's dive in and learn more about why eating a healthy breakfast is important. Then, we'll explore some delicious easy healthy breakfast ideas and recipes.

The importance of eating a healthy breakfast

There’s a long list of benefits of eating a healthy breakfast.

• Energy: Breakfast gives your brain and body energy, which is what keeps you going throughout the day.
• Boosted brain power: Studies suggest that children perform better in school if they have a solid breakfast. These children have increased alertness, memory, problem-solving ability, concentration, test scores, and mood. The same strategy works for adults.
• Essential nutrients, vitamins, and minerals: Breakfast plays a big role in your day's total intake of nutrients. People who eat breakfast have an increased chance of meeting their daily recommended intake of vitamins and minerals.
• Weight control: Research is ongoing, but people who eat a healthy breakfast are less likely to be obese or overweight.

How to make a healthy breakfast

Breakfast foods to eat

Studies show that eating a high-protein breakfast keeps you feeling full throughout the day, so you’ll be less inclined to reach for unhealthy snacks. According to the Cleveland Clinic, a nutritionally balanced breakfast consists of:

• A protein source
• A vegetable or fruit
• A whole grain
• A healthy fat (optional)

The key is to be sure you're maximizing fullness by eating protein and fiber at breakfast. Don't become stuffed, though, or it can impact your productivity because of the time it takes a heavy breakfast to digest.

Breakfast foods to avoid

Researchers who conducted an NIH study comparing the effects of a high-sugar breakfast with the effects of a balanced breakfast of whole grains, fruit, and protein suggest steering clear of heavy-carb meals or treats for breakfast. This includes baked goods such as muffins (unless they're like the ones we've listed below), donuts, and most scones.

Another problem with starting the day with something sweet is that you may crave sweets more often throughout the day.

High-protein breakfast foods

For a breakfast that incorporates protein, vegetables, and whole grains, try some of these breakfast ideas.

• Avocado toast with egg
• High-fiber toast with peanut butter
• Scrambled eggs with vegetables
• Greek yogurt with nuts and berries
• Cottage cheese with sliced tomatoes, olive oil, olives, fresh basil, and bruschetta
• Protein smoothie made with milk (or non-dairy milk), frozen fruit, frozen kale or spinach, and low-sugar protein powder

Keep in mind that traditional breakfast meats such as bacon and sausage add a lot of fat to your daily food intake. If you enjoy breakfast meats, look for turkey or chicken versions.

17 healthy breakfast recipes

1. Breadless eggs benedict

Eggs benedict is one of our favorite healthy breakfast recipes, but the traditional version can be fatty and high in calories. Our version of this breakfast classic is much lighter. Instead of bread, we use tomatoes to make this recipe lower in carbohydrates and gluten-free.

Besides being loaded with flavor, this recipe is also full of protein and vegetables, such as fresh spinach and avocado. This lighter version of our hollandaise sauce is made with low-fat Greek yogurt instead of butter, so you're getting more protein to replace the fat.

2. Healthy breakfast burrito

These breakfast burritos are filling enough to power you through the toughest mornings. The protein comes from eggs and chicken sausage, and the burritos are also full of fresh veggies, including onion, fresh spinach, and bell peppers. Toppings can bring in more protein with cheese and some healthy fat from diced avocado.

Once you have the basic recipe down, you can customize it with different meats and fillings. This recipe has make-ahead instructions, too, so you can have a healthy and filling breakfast prepared before you go to bed the night before.

Try using whole grain or vegetable-based tortillas (like cauliflower or jicama) instead of traditional flour tortillas to make this dish even healthier! 

3. Peanut butter overnight oats

Overnight oats make breakfast easy and nutritious. You can make almost a week's worth of overnight oats because they keep well for up to five days. This recipe is made with old-fashioned rolled oats, vanilla almond milk, Greek yogurt, peanut butter, pure vanilla extract, and chia seeds. For sweetness, you can add maple syrup or honey.

Combine all of the ingredients in a container and stir well to combine. Then, seal the jar with a tight-fitting lid and allow it to sit in the refrigerator overnight. When you're ready for breakfast in the morning, simply pull the container from the refrigerator, stir well, and enjoy. Before eating your oats, add desired toppings, such as chopped peanuts or berries.

4. Breakfast veggie scramble

Eggs are one of the most popular breakfast food choices, and there are so many ways to cook them. Scrambled eggs are easy to cook, and you can make a full meal by stirring in some vegetables with your eggs.

This veggie scramble is made with bell pepper, fresh spinach, and grape tomatoes. Serve with sliced avocado, and add a dollop of hummus for even more protein.

5. Healthy breakfast sandwich

When you can make a quick and easy breakfast sandwich at home, you won't be tempted to opt for the drive-through versions. These hearty sandwiches are made with eggs, vegetables, turkey slices, and cheddar cheese. If you want a lighter sandwich, you can omit the cheese.

The veggies on this sandwich include onion, chopped broccoli, sliced mushrooms, garlic, and fresh spinach.

6. Chocolate peanut butter protein bites

There are days when you need a quick grab-and-go breakfast, and that's when these delicious protein energy balls will save your morning. These protein-packed nuggets taste like a chocolate peanut butter cup, but they're vegan and gluten-free.

To make these protein bites, use Medjool dates, peanut butter, vegan chocolate chips, chia seeds, and cocoa powder.

7. Make-ahead fruit and yogurt protein parfait

If you want a quick and healthy breakfast that's a kid-pleaser, you can't go wrong with a yogurt parfait. This is a recipe that can be prepared in advance, so breakfast is ready to go when you are.

With Greek yogurt, raw pumpkin seeds, walnuts, and chia seeds, this parfait is loaded with protein and nutrients. Flavor comes from cinnamon, ground cloves, and vanilla extract, and mixed berries add color and explosive flavor.

8. Banana chocolate chip muffins

Chocolate chip muffins for breakfast may sound like an indulgent sugary treat, but that's not the case with this recipe. These muffins are made without refined sugar and butter. The protein comes from Greek yogurt, and you can use antioxidant-rich dark chocolate chips for even more nutritional value.

By using melted coconut oil or olive oil to make these muffins, you have healthier fat, and whole-wheat flour adds more fiber. The sweetness comes from honey.

9. Cottage cheese pancakes

We're all guilty of loving pancakes as a special treat, but there's nothing guilty about these cottage cheese pancakes. They get protein not just from the eggs but also from the cottage cheese. Old-fashioned oats add all the fiber you could want, and there's no added sugar in this recipe.

Serve these pancakes with a little maple syrup for sweetness, or opt for fresh berries and whipped topping for a low-sugar treat.

10. Vegetarian crustless quiche

Most quiche recipes are healthy enough, but if you're eliminating gluten and reducing carbs, making quiche without the crust delivers an even healthier breakfast or brunch meal. This recipe has a secret ingredient that makes the flavor pop: nutmeg.

Because this quiche is made with eggs and cheese, it has a lot of protein. However, this recipe also has vegetables galore, including cremini mushrooms, red onion, zucchini, and cherry tomatoes.

11. Protein breakfast smoothie

While some smoothies made with fruit and vegetables are lighter, this smoothie is loaded with protein thanks to protein powder, almond milk, and peanut butter. The rolled oatmeal adds fiber, which makes you feel full for longer.

For fruit, you can use whatever you like, and the recipe calls for frozen bananas and strawberries.

12. Smoked salmon toast

Bagels with lox and cream cheese are a breakfast classic, but this lightened-up version is just as delicious with much less fat and carbs. Instead of a bagel, you can use whole-grain sourdough bread. The recipe calls for regular cream cheese, but a substitution of lower-fat cream cheese is also flavorful.

Thin slices of smoked salmon top the toast, and fresh lemon juice, capers, fresh chives, fresh dill, and red onion add plenty of flavor.

13. Homemade pecan and walnut chocolate energy bars

Granola bars and other types of bars are popular as a quick breakfast item, but the problem with store bought bars is that they're often laden with ingredients you don't have control over. When you make homemade energy bars with foods from your pantry, you know exactly what you're eating.

These tasty bars have two types of nuts—walnuts and pecans—and peanuts, which are actually a legume. Chia seeds and Medjool dates add even more wholesome goodness. For the chocolate flavor, use 60% dark chocolate and cocoa powder. The sweetness comes from natural agave.

14. Classic French omelette

The difference between a French omelette and an American omelet is all about the technique and the fillings. With a French omelette, the recipe is much simpler. The only ingredients are eggs, butter, salt, and fresh herbs.

With an American omelet, some browning of the eggs is okay, and you can stuff it to your heart's content with delicious lean meats and veggies.

15. Instant Pot steel-cut oats

Small kitchen appliances such as the Instant Pot have changed the way we cook dinner, but these handy tools are also ideal for preparing breakfast. With your pressure cooker, you've got a bowl of steaming steel-cut oatmeal prepared and ready to eat in less than half an hour. Best of all, it's easy hands-off cooking.

Optional toppings can include fresh or frozen fruits, nut butter, seeds and nuts, cacao nibs, and dairy-free milk.

16. Avocado toast with egg (4 ways)

Avocado toast has become a breakfast favorite that’s also easy to enjoy at any other time of day. This recipe shows you how to make delicious egg and avocado toast in four different ways: scrambled, fried, poached, and boiled.

However you like your eggs, there's an avocado toast recipe for you and your way of eating. The only seasonings you need for all four of these recipes are sea salt and cracked black pepper.

17. Breakfast cookies

Cookies for breakfast? We're in when they're this healthy. These little gems are made with rolled oats, walnuts, shredded coconut, cranberries, natural peanut butter, and bananas. Roll in some antioxidant-rich dark chocolate chunks and honey, and you've got some seriously healthy cookies.

You can use dairy milk for these cookies, or you can also substitute oat milk or almond milk. Cinnamon and vanilla add the earthy flavors.

Reach your health goals

Eating a healthy breakfast every day is a long-term commitment and investment in your health. With these easy recipes, you can enjoy variety and flavor that fits into your busy schedule. To track and earn rewards for your healthy habits, download our app to learn more.

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Healthy meals are the foundation of a healthy eating plan, but adding healthy snacks to your daily food intake can give you the fuel you need to feel healthier overall and manage healthy weight loss. In fact, one-third of a person's daily energy intake is derived from snacks.

What is a good low-calorie snack? A visit to any supermarket or convenience store can be a dizzying experience when you're shopping for snacks to power you through a busy morning or sustain you during a hectic afternoon. Snacks loaded with salty and sugary foods line the shelves, with only a few healthy options hidden between the tempting treats.

The key to ensuring you've got healthy snacks on hand when you need them is careful planning. Let's dive in and explore some ideas for easy, healthy snacks.

Understanding the role of snacks in weight loss

Research has established that snacking can play an important role in weight-loss planning. When you snack on nutrient-dense foods high in protein and fiber, you're likely to feel more satisfied and fuller.

In terms of satiety, high-protein snacks give a more positive energy balance, especially when compared with snack-free stretches of time. Equally important, one study published in the Journal of the American Dietetic Association found that high-fiber snacks may help curb your appetite, which aids in weight control. Additionally, a separate study published in the same journal found that average-weight people snack more often than overweight people.

Benefits of incorporating low-calorie snacks into your diet

Snacking on nutritious foods offers these benefits and more:

• Snacking can add more nutrient-rich foods such as vegetables and fruits to your diet if you don't add enough of these to your meals.
• Foods high in protein and fiber can give you a quick energy boost between meals.
• Snacking may boost your brain power. Focus-boosting snacks such as a small amount of dark chocolate or a handful of blueberries may help you stay alert when you're working on a task that requires your full concentration.
• Smaller amounts of food can help you maintain adequate nutrition if you're experiencing a poor appetite or can't eat full meals because of an illness.

Characteristics of ideal low-calorie snacks

In short, a snack is loosely defined as a smaller portion of food eaten between meals. However, when looking for healthy snacks, try to keep nutrition density in mind instead of volume.

A small candy bar may seem like a smaller portion. However, you can enjoy a whole bowl of popcorn that will add tasty fiber-rich food to your meal plan and make you feel fuller for a fraction of the calories of that tiny candy bar. In other words, a low-calorie, high-volume snack is much more satisfying than a small sugary snack.

Practical tips for selecting and preparing low-calorie snacks

When not chosen carefully, snacks can quickly rack up the calories in your daily food intake. Some studies suggest that many snacks tend to be lower in nutrients and higher in calories than meals. Excess calories at snack time may help some people eat smaller meals. However, one small study found that young men still eat the same amount of food at dinner, even if they've enjoyed a healthy snack in the afternoon.

The answer to this dilemma is finding snacks low in calories and eating them at the right time. Here are some more tips:

• Plan your snacks to stay on track. Sticking to a schedule will help you incorporate snacking into your healthy eating plan.
• Try to eat a meal or healthy snack every three or four hours. Blood sugar levels begin to drop about four hours after your last meal.
• Opt for whole foods instead of packaged foods. Often, packaged foods are loaded with sugar or extra sodium to add flavor.

Low calorie snack options

What are some low-calorie snacks? Try some of the ones we've listed below.

Chia pudding

When you want something sweet and creamy, reach for a serving of chia seed pudding. The tiny but mighty chia seed packs heart-healthy omega-3 fatty acids and plenty of beneficial protein. A quarter of chia seeds mixed with one cup of non-dairy milk contains just 340 calories.

Apple slices and peanut butter

Sweet and salty makes for a great combination when snacking. The natural sweetness of fruit won't make your blood sugar spike. Best of all, enjoy your apple slices with peanut butter for an extra boost of protein, which research shows can help you reduce hunger and maintain a healthy body weight. Keep in mind that peanut butter is high in calories, so stick to about two teaspoons of nut butter.

Roasted chickpeas

High in fiber and protein, an ounce of roasted chickpeas packs a whopping six grams of protein, along with five grams of fiber. And you can enjoy all of these benefits with just 120 calories. Studies show snacking on chickpeas may reduce appetite, control blood sugar levels, and reduce caloric intake at meals.

Popcorn

For a high-volume, low-calorie snack, you can't go wrong with popcorn. You can make popcorn using a microwave popcorn popper, or shop for microwavable popcorn packets that are lower in salt with minimal additives. Four cups of air-popped popcorn has only 122 calories.

Hummus

You can easily pair your favorite vegetables with hummus, a flavorful, creamy spread made with tahini, chickpeas, lemon juice, olive oil, and salt. Veggies and hummus can be a satisfying snack or even a light lunch.

Cottage cheese

Some days call for a protein powerhouse, and that's a great time to indulge in some creamy cottage cheese. You can eat your cottage cheese plain or serve it with a side of fruit or berries. Try taking a half cantaloupe with the seeds scooped out. Spoon the cottage cheese into the cantaloupe half for a satisfying treat that feels decadent. Cottage cheese is also great to have in the fridge for a quick and easy high-protein breakfast.

Pistachios

Most nuts are high in fat, but most of the fat in nuts like pistachios is "good fat," or unsaturated fat. While eating 20 pistachios feels indulgent, you'll only consume 80 calories with less than a gram of saturated fat. Pistachios are rich in fiber, protein, and essential vitamins and minerals.

Fermented vegetables

Foods rich in probiotics include kimchi, sauerkraut, and fermented carrot sticks. Similarly to yogurt, fermented vegetables may benefit health by strengthening your immune system and improving your digestion.

Low-Calorie Snacks for Healthy Weight Loss

It's essential to integrate low-calorie snacks into a nutritious eating plan and a healthy lifestyle. A power breakfast gives you the best start to a productive day, and snacking on healthy foods can satisfy you between meals. With the Evidation app, you can track your healthy habits and learn more about living your best life. Download the app today to get started.

When it comes to weight loss, many people wonder whether they should focus on portion control or cutting carbs. Both approaches have passionate supporters and proven results, but they work in different ways. The best choice depends on several factors, including your lifestyle, goals, and personal preferences. Here, we'll explore the pros and cons of each method, how low carb compares to keto, and how to choose a sustainable plan that will support your weight loss goals.

Portion control: pros and cons

Portion control is a simple concept: you can eat most foods you enjoy, just in smaller amounts. Portion control diet plans focus on calorie awareness without requiring major dietary restrictions. Typically, portion control plans require you to stay under a certain caloric limit each day.

There are many positives that can come with a portion control approach, including:

• Flexibility. You can enjoy all food groups, including carbs, sweets, and fats, in moderation. This can make it easier to stick to your nutrition plan long-term.
• No food is off-limits. When you're able to enjoy your favorite foods, you might not experience the same feelings of deprivation that might occur on other long-term weight loss plans.
• Simplicity. You don't have to change your whole lifestyle or follow a strict set of rules — you simply need to stick to your caloric limit for the day.

While there are many pros to following a portion control plan, there are also some issues that may make it a poor fit for some, including:

• Tracking. You'll likely need to measure food, count calories, or use visual portion cues. It's important that you're consistent when it comes to tracking your meals.
• Slower weight loss. Some people find that weight loss is slower with portion control plans than with other plans, as you likely aren't going to be eliminating high-calorie or processed foods.
• Temptation. If you struggle with food addiction or emotional eating, even enjoying small portions of certain foods may lead to binging.

Portion control works well if you're ready to slow down, build awareness, and practice moderation, but it takes discipline and consistency. If you struggle with binge eating tendencies, a different type of nutrition plan may be a better fit for your needs.

Low carb: pros and cons

A low carb diet involves reducing the intake of carbohydrates, while focusing on fulfilling your caloric needs with fats and proteins. Low carb diets often specifically focus on removing processed or starchy carbs, including sugar, bread, pasta, and starchy vegetables (like potatoes).

There are many reasons why low carb diets are popular, including:

• Faster initial weight loss. Cutting carbs can reduce water retention and insulin levels, leading to quick early results.
• Improved blood sugar and insulin sensitivity. Low carb diets can be a good fit for those living with prediabetes, insulin resistance, PCOS, and other conditions related to blood sugar and insulin.
• Reduced hunger. Proteins and fats can be more satiating, which can lead to reduced hunger.
• Freedom from sugar addiction. For some, eliminating simple carbs and processed snacks can reduce constant hunger and energy crashes.

While low carb diets often result in quick weight loss, they aren't the right fit for everyone. Some of the cons of a low carb diet include:

• Restriction. If you're sticking to a low carb diet, you'll likely need to cut out or limit certain foods like bread, fruit, and pasta.
• Sustainability challenges. Social events and meal planning can get tricky on a long-term low carb diet.
• Side effects. Some people who follow a low carb diet experience unpleasant side effects like fatigue, constipation, headaches, nausea, and mood changes.
• Nutrient gaps. In some cases, low carb diets can lack fiber and certain nutrients found in fruits and grains.
• Low carb diets can be powerful, especially if you're looking for fast results or are working to fight metabolic issues, but this eating style isn't a good fit for everyone.

The difference between low carb and keto

While low carb and keto diets often get lumped together, they're not the same thing. Both eating styles limit carbohydrates, but keto is far more restrictive. Low carb diets usually recommend eating between 50 and 150 grams of carbs per day. Keto diets recommend 20 to 50 grams of carbs per day in an effort to force the body into ketosis, where it burns fat (instead of glucose) for fuel. Bread and pasta are not allowed at all on most keto diets, and fruit is only allowed in very limited amounts. Most people find it very difficult to stick to the keto diet long-term.

Choosing the best sustainable diet for you

When it comes to deciding between portion control vs. low carb, it's all about understanding what style works best for your unique lifestyle. You'll want to consider what's sustainable for you.

Consider these factors when choosing whether you want to go with a portion control or low-carb approach to weight loss:

• Your lifestyle. If you regularly go out to eat or attend social events, you may find it easier to stick to a portion control plan. If you're OK with meal prepping and eliminating most carbs, a low-carb diet may be the right fit for you.
• Medical needs. If you have blood sugar issues, insulin resistance, PCOS, or another condition that requires you to pay close attention to the amount of sugar you eat, low carb may be a good fit for you. If you don't have specific medical needs, portion control is usually the easiest to integrate.
• Your personality. If you enjoy structure and thrive with limits, you may work well on a low-carb plan. If you prefer variety and flexibility, portion control may be a better fit for you.
• Your relationship with food. If you've interested in learning moderation, portion control may be a good fit for you. If you deal with sugar addiction or intense cravings, a low carb plan may be a better choice.

At Evidation, we're here to help you take control of your health

No matter which plan you choose, tracking your progress is essential, and Evidation can help. The Evidation app helps you build healthy habits, one decision at a time. When you download the Evidation app, you'll be prompted to share the health information that you're already tracking. We'll use the data you choose to share to find personalized insights and provide you with the content-based insights you need to drive your health forward. Click here to learn more and explore the Evidation app today.

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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!

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

What is the Mediterranean diet?

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

The basic guidelines of the Mediterranean diet include:

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

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

Mediterranean diet benefits

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

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

Mediterranean diet breakfast recipes

Blueberry Overnight Oats with Greek Yogurt

Sourced from Mediterranean Living

Ingredients:

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

Instructions

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

Vegetable Omelets

Sourced from Eating Well

Ingredients

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

Directions

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

Mediterranean diet lunch recipes

Salmon Soup

Sourced from The Mediterranean Dish

Ingredients

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

Instructions

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

Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas

Sourced from Eating Well

Ingredients

Rice

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

Vegetables & Chickpeas

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

Directions

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

Mediterranean diet dinner recipes

Cilantro Lime Chicken

Sourced from Downshiftology

Ingredients

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

Instructions

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

Hearty Mushroom Ragu

Sourced from The Domestic Dietitian

Ingredients

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

Instructions

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

Mediterranean diet snack ideas

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

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

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

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

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

What are macronutrients?

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

Benefits of a high protein, low calorie diet

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

Satiety

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

Blood sugar regulation

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

Weight loss

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

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

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

Increased energy levels

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

High protein low calorie meals to keep you feeling satisfied

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

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

High protein low calorie breakfasts

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

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

High protein low calorie lunches

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

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

High protein low calorie dinners

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

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

Snacks and desserts

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

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

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

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

Digestive issues, food sensitivities, and brain fog can all make it tough for you to get through your day. For some people, these symptoms can be caused by leaky gut syndrome. Normally, your intestines serve as a barrier that only allows select nutrients to enter the bloodstream. When leaky gut syndrome develops, unwanted substances can pass through this barrier, leading to a variety of chronic health issues. Thankfully, there are steps you can take to heal gut health issues.

Here, we'll explore more about leaky gut, why it's so important to pay attention to gut health, and foods and recipes that can help restore your gut's ability to serve as an effective barrier between your digestive system and your bloodstream.

What is leaky gut?

Also known as increased intestinal permeability, leaky gut is a condition that occurs when the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to enter into the bloodstream. A healthy intestinal system works as a selectively permeable barrier, allowing certain materials to pass through to the bloodstream while blocking harmful substances.

When the intestinal barrier is compromised, harmful materials can make it through the intestinal walls to the bloodstream, triggering a body-wide immune system response that can lead to inflammation and other issues related to a variety of health conditions.

Symptoms of leaky gut syndrome can differ from person to person and may include:

• Digestive issues like bloating, gas, diarrhea, and constipation
• Food sensitivities, including an increased sensitivity to gluten, dairy, soy, and other common food allergens
• Fatigue and brain fog
• Inflammation
• Joint pain
• Skin conditions including eczema and acne
• Autoimmune disorders like Hashimoto's thyroiditis or rheumatoid arthritis

An important note: While medical professionals agree that increased intestinal permeability is real, the term "leaky gut" is not yet a recognized diagnosis. If you're experiencing symptoms of leaky gut syndrome, it's a good idea to talk with your healthcare professional to rule out underlying issues.

What causes leaky gut?

The lining of your intestines is made up of a layer of cells that are tightly connected. This layer is responsible for helping nutrients and other helpful materials pass through to your bloodstream, while retaining and eventually getting rid of harmful materials. Sometimes, certain issues cause this barrier to become less effective. Chronic stress, alcohol consumption, certain infections, excessive use of certain medications, and a diet that relies heavily on processed foods and refined sugar can weaken the connections between the cells that make up the intestinal lining, causing leaky gut symptoms.

Why fixing leaky gut matters

Leaky gut syndrome can have a serious impact on overall health and well-being. If you think you may be suffering from a leaky gut, adding foods that support gut health to your nutrition plan can help you get back to feeling your best.

Some of the benefits of healing leaky gut syndrome can include:

• Better digestion: The wide range of digestive issues associated with leaky gut syndrome can make it hard to get the energy, nutrients, and minerals you need from food. Restoring gut health can help to alleviate symptoms like constipation, diarrhea, heartburn, acid reflux, bloating, and gas.
• Enhanced mental health: Researchers are still working to understand the connection between gut health and mental health. A compromised gut can inhibit your body's ability to produce serotonin, which may lead to a number of mental health issues like mood swings, anxiety, and depression. Taking steps to heal leaky gut syndrome may help to alleviate these issues.
• Strengthened immune system: Much of the body's immune system resides in the gut, and a healthy digestive system is key for fighting off viruses and bacteria. Healing leaky gut syndrome supports a healthy immune system and can help your body fight acute, chronic, and autoimmune conditions.
• Reduced inflammation: When toxins and bacteria enter the bloodstream through the intestinal wall, the body tries to protect itself by creating an inflammatory response. Over time, chronic inflammation can lead to cardiovascular disease, arthritis, and other serious health conditions. Healing leaky gut can reduce inflammation and help alleviate and/or heal related long-term health conditions.

Foods that can help heal leaky gut

Healing leaky gut requires a multifaceted approach. As you work to heal your gut, it's important to eat foods that reduce inflammation throughout the body, restore beneficial bacteria to the gut, and repair intestinal tissue.

Foods that can help to support the leaky gut healing process include:

• Bone broth: Whether you choose to make bone broth at home or buy a shelf-stable version at the grocery store, this gut-healing powerhouse is loaded with collagen, gelatin, and amino acids that can help repair your digestive lining while also reducing inflammation throughout the body.
• Fermented foods: Rich in probiotics, fermented foods like yogurt, kefir, sauerkraut, and kimchi can all add helpful bacteria to the gut to restore your microbiome and aid in the healing process.
• Fiber-rich foods: Fiber works as a prebiotic, feeding the good bacteria in your gut. While fiber supplements can be helpful if you struggle to get enough fiber, it's best to hit your daily fiber goals using whole foods. Adding a variety of fruits, vegetables, legumes, and seeds to your diet can help.
• Omega-3 fatty acids: Found in fish, flaxseeds, and chia seeds, omega-3 fatty acids can help to support healing in your digestive system.
• Coconut oil: Medium-chain triglycerides are abundant in coconut oil, making this plant-based fat a smart choice to help your body fight harmful bacteria and restore a healthy gut microbiome.
• Ginger and turmeric: Both spices are powerful anti-inflammatories that can reduce inflammation in the gut and promote healing.

Leaky gut recipes

Healing leaky gut syndrome can be a delicious adventure that pushes you to try new foods that help you feel your best. These are some of our favorite recipes that help support digestive health.

Ginger-carrot soup with bone broth and turmeric

Sourced from Dr. Michael Ruscio, DC

Ingredients

• 1 tbsp coconut oil
• 1 yellow onion, chopped
• 2 cloves garlic
• 3 tbsp grated fresh ginger
• 1 tbsp turmeric powder
• 4 cups chicken bone broth
• 4 cups carrots, peeled and chopped
• 1 can coconut milk
• Sea salt and pepper, to taste

Instructions

1. Heat coconut oil in a large Dutch oven. Add chopped onion, fresh ginger, turmeric, and garlic. Sauté until soft.
2. Add bone broth and chopped carrots. Bring to a boil, turn down to a simmer and cook until carrots are very soft.
3. Turn off heat and add coconut milk. Blend with an immersion blender or cool and process in batches in a regular blender.
4. Add sea salt and pepper to taste.

Gut-Healing Smoothie

Sourced from Dr. Josh Axe, DC, DNM, CN

Ingredients

• 2 cups full-fat coconut milk or almond milk
• 2 cups kale
• 2 cups spinach
• 1/2 avocado
• 2 frozen bananas, cut into chunks
• 1 teaspoon freshly grated ginger
• 1/2 tablespoon chia or flax seeds
• 1/2 tablespoon bee pollen
• 1 tablespoon hemp hearts
• 1 tablespoon raw honey or Manuka honey
• 2 tablespoons collagen protein or whey protein

Instructions

1. Place all ingredients in a blender, and blend on high until smooth (about 2–3 minutes).
2. Serve over ice.

Baked Sweet Potato Chips

Sourced from Beyer Functional Wellness

Ingredients

• 1 1/2 pounds sweet potatoes
• 1/3 cup olive oil
• Salt

Instructions

Preheat the oven to 300 degrees F. Line several baking sheets with parchment paper and set aside. Use a mandolin slicer to cut the sweet potatoes into paper-thin rounds. Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top. Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer.

Sprinkle the chips lightly with salt. Bake for 20–25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets. Then move the chips to a bowl, or plastic bag to store. If you happen to find a few chips with soft centers, pop them back in the oven for about 5 minutes.

Sweet potato chips go from perfect to burned very quickly. Start watching each batch at the 20-minute mark and remove them the moment they look 90% crispy. They will continue to crisp up as they cool.

Healthy Chicken Cauliflower Fried Rice

Sourced from Beyer Functional Wellness

Ingredients

• 2 tablespoons avocado oil divided
• 2 chicken breasts boneless and skinless; cut into bite-sized pieces
• 1 teaspoon ground cumin
• ½ teaspoon turmeric powder
• Salt and black pepper to taste
• 1 onion, yellow or white, diced
• 2 carrots diced; three small or two medium
• 3-4 garlic cloves chopped
• 4 cups cauliflower rice frozen
• 2 tablespoons coconut aminos
• 2-3 green onions sliced
• 2 teaspoons sesame seeds

Instructions

Heat half of the oil in a large skillet or wok over medium heat. Add the chicken breast and arrange in a single layer.

Cook undisturbed until almost all pieces are no longer pink. Sprinkle it with cumin, turmeric, salt, and pepper and stir. Continue to cook for 3–4 minutes more, or until cooked through and golden. Remove chicken from skillet and set aside.

To the same skillet, add the remaining oil. Sauté the onion and carrots until they begin to soften. Stir in the garlic and cauliflower rice.

Cook, stirring frequently, until the cauliflower rice is tender, around 5–7 minutes.

Return the cooked chicken to the skillet and stir with the cauliflower rice.

Top with green onions and sesame seeds.

Take your health to the next level with Evidation

We're here to help you feel your best, no matter where you're at in your health journey. When you download our app, you'll be prompted to share the health data that you're already tracking with us. Your data is fully protected at all times, and you can choose to stop sharing with Evidation at any time. We'll use the data you choose to share to find patterns and connections. We'll use this information to offer you personalized, content-based insights that help you navigate the path to becoming your healthiest self. We can't wait to start supporting you. Click here to learn more about how Evidation works and download our free app today.

Macro tracking—the habit of calculating how many grams of fats, carbohydrates, and protein you eat each day with the goal of meeting your unique needs based on your health goals—can offer a flexible, fun way to enjoy the foods you love while still getting the nutrition that you need. 

Often abbreviated as IIFYM (If It Fits Your Macros), macro tracking has gained popularity in recent years. Many people love tracking macros because it leaves plenty of room for enjoying favorite restaurants.

Here, we'll learn about macro tracking, explore ways to calculate the amount of calories and macronutrient ratios you should try to hit each day, and how to track macros when eating out.

What is macro tracking?

In order to understand the process and benefits of macro tracking, it's important to first understand the term "macro." Short for macronutrients, macros are substances—proteins, carbohydrates, and fats—that your body needs in large amounts in order to function properly. 

Protein contains 4 calories per gram, and are vital for building muscle and repairing tissues. Made up of amino acids, proteins are also essential for healthy immune system function. 

Fats contain 9 calories per gram, and offer a concentrated energy source that supports hormone production and nutrient absorption. While fats often get a bad rap, they're essential for overall wellness. 

Carbohydrates contain 4 calories per gram, and are the body's primary energy source. While we often think of carbohydrates in terms of breads, grains, and rice, fruits and vegetables are also fantastic options for meeting your carb needs. 

Most foods contain a mix of two or more macronutrients. For example, while a steak is high in protein, it also contains fats. Oranges are mostly carbohydrate, but also contain some protein.

When tracking your macros, you're not just trying to hit a certain ratio—you're trying to do so while also meeting your caloric needs. Macro tracking is a flexible nutrition plan that can make it easier to stay on track than more restrictive options.

Calculating macros and calories

If you feel that tracking macros might be a good fit for your health, you'll get started by understanding your needs. Using a calculator (like this one) can help. 

Macro calculators start by determining your total daily energy expenditure, or TDEE. From there, you'll input information including your height, weight, relevant health conditions, activity level, fitness goals, and more. 

An important note: while calculators can be helpful in determining the right macronutrient ratios for you, it's a good idea to work with a physician or dietitian to make sure you're on the right track. 

How to track macros when eating out

As we mentioned, one reason behind the popularity of IIFYM is its flexibility. Rather than sticking to a rigid nutrition plan each day, you're able to vary your foods as long as you're staying close to your recommended caloric intake and hitting your macronutrient ratios. 

Let's take a look at some tips that can help keep you on track when you're eating out and tracking macros. 

Use a tracking app

Using a nutrition tracking app makes the process of tracking macros far less tedious. All the nutrition apps listed below offer both free and paid versions. If you're just getting started and are trying to get the feel for a new app, we recommend giving the free version a try. If you've found an app that you love and feel confident that you'll continue to use it regularly, it may be worth trying the paid version. 

Some of our favorite nutrition tracking apps include: 

• MyFitnessPal: This user-friendly app makes it easy for you to track your food intake and exercise. You'll need to use the paid version, however, to set and track macronutrient goals.
• LoseIt!: Like MyFitnessPal, LoseIt! allows you to easily log your food and exercise each day. You'll also need to use the paid version in order to keep track of your macros.
• LifeSum: LifeSum works to provide a holistic view of your health, providing you with a daily score and insights on how you can increase your score the following day. You'll be able to track calories and exercise with the free version, but you'll need the paid version for macro tracking.

Review the menu in advance

In today's increasingly digital world, it's easier than ever to explore menu options before you walk through the door of a restaurant. Most chain restaurants also make their nutrition information available online, making it easier for you to track your macros when you're going out to eat. 

An important note: The FDA doesn't actually regulate how much the calories listed on the menu or on a restaurant's website can vary from what's actually on your plate when you sit down to eat. While the FDA does mandate that calorie counts are "reasonable" compared to the actual amount in the dish, most restaurants acknowledge that some variance occurs. 

Choose tracking-friendly foods

While menu calorie counts may not be exactly accurate, choosing tracking-friendly foods can make it easier for you to estimate and track what you're eating. For example, choosing a grilled chicken salad with dressing on the side can allow you to eyeball the amount of dressing that you put on your salad, as well as the amount of grilled chicken you're getting. Choosing a fried chicken chopped salad, however, would be tough—you don't know how much oil remains in the breading of the chicken, and it's impossible to tell how much dressing was used in the kitchen. 

Watch out for hidden ingredients

Fryer oil and salad dressing aren't the only sneaky high-calorie items that can be eaten unnoticed. Bread baskets, cheese, olive oil for dipping bread, drinks, coffee cream, and condiments can all increase your caloric intake and throw off your macro balance.

Evidation: Supporting you on every step of your health journey

Ready to make positive changes for your health? We're here to help. Here's how it works: after you download our app, we'll ask you if you'd like to share the health data you're already tracking with us (sharing is completely up to you, and you can stop sharing your health data with us at any time). We'll analyze the data you provide to develop personalized, content-based insights designed to support you as you work toward your health goals. Click here to download our free app and get started today.

Protein is vital for a number of bodily functions, including hormone production, muscle repair, healthy immune system function, and more. The amount of protein you need depends on many factors, including your physiology, health goals, and activity level. At Evidation, we're here to help you meet all of your health goals. Here, we'll explore how you can calculate your personal protein intake needs if you're working toward muscle gain.

Protein and gender

Gender can have an influence on protein requirements, but biological sex alone doesn’t determine the amount of protein that a person needs in order to gain muscle. While men typically have a higher amount of lean muscle mass than women, this isn't always the case. Individual protein needs can vary depending on muscle mass, goals, and life circumstances (for example, protein needs change during pregnancy and menopause). Men typically require more protein than women to gain muscle mass, but it's important to consider many factors to determine the right amount of protein for you.

Genes and the gym: How genetics play a role in building muscle

While your physical makeup is not solely determined by genetics, your genes play a significant role in your body's protein metabolism and ability to develop and maintain muscle mass.

Some genetic factors that can influence how much protein you'll need in order to gain muscle include:

• Muscle fiber composition: Muscles are mainly made up of two types of fibers: slow-twitch and fast-twitch. Each type is designed for different activities. Slow-twitch fibers are designed for sustained athletic efforts, like long-distance running or swimming, while fast-twitch fibers are designed for power and speed, and are used in activities like weightlifting and sprinting. The ratio of slow-twitch versus fast-twitch muscle fibers each person is born with varies from one individual to the next. The amount of slow-twitch (endurance) and fast-twitch (strength and explosive movement) muscle fibers you have influences the way your body repairs and recovers following a tough workout, which can influence the amount of protein you need to build muscle.
• Protein processing: Your genes can influence how well your body absorbs and uses protein. If your body is more efficient than others when it comes to digesting and using protein, you may not need a super-high protein intake in order to gain muscle.
• Body composition: People who have more lean muscle mass require more protein to both maintain and build muscle. If you naturally have a more muscular body type, you'll likely need to more drastically boost your protein intake in order to gain muscle than someone who has a less muscular body type.

Protein requirements for muscle growth: calculating your needs

You may need to go through some trial and error to figure out exactly what protein levels help you move toward your goals, but understanding general guidelines can be a good place to start.

It's recommended that adults consume .35g of protein per pound of body weight to maintain general good health. If you're physically active, it's recommended that you consume 0.5 to 0.9g of protein per pound of body weight. Many people swear by eating 1g of protein per pound of body weight to build muscle and help with satiety if you're eating a fairly low-carb diet. While this isn't a bad rule, it can take some time to work up to such a high protein intake.

Eating protein at the right time is just as important as eating protein in the right amount. If you want to build muscle, you'll want to consume 15 to 25g of protein immediately after your daily workout in order to stimulate muscle growth (this counts toward your protein total for the day).

Enjoying high-protein foods

Ready to boost your daily protein intake? We've got you. Try these foods to enjoy delicious meals while getting the protein you need to build muscle:

• Eggs (6.3g of protein each)
• Almonds (6g of protein per ounce)
• Pistachios (5.7g of protein per ounce)
• Chicken breast (26.7g of protein for half of a chicken breast)
• Cottage cheese (28g of protein per cup)
• Greek yogurt (20g of protein per 7-oz. container)
• Milk (8g of protein per cup)
• Lean beef (25g of protein per 3 oz. serving)
• Quinoa (8g of protein per cup)
• Ezekiel bread (6g of protein per slice)

Progressive overload: Making the most of your time in the gym

Once you start regularly eating a protein-rich, muscle-building diet, you'll want to make sure you're putting your hard work in the kitchen to good use fueling your workouts in the gym. Progressive overload—resistance training that gradually becomes more intense over time—continually challenges your muscles. When your muscles have to constantly adapt to new tempos, higher weights, or increased repetitions, you'll get to reap the benefits of your high-protein diet.

It's important to increase your strength training safely and gradually to ensure that your program meets you at the nexus of challenge and ability. Pushing yourself too hard can lead to burnout and injury. If you're new to strength training, working with a personal trainer can help you move through a progressive overload program at a pace that's appropriate for your needs. If you're experienced and ready to tackle progressive overload workouts on your own, you'll want to follow a workout program that increases time, weight, or workout intensity by 10% or less each week to keep you safe as your muscles grow.

At Evidation, we're here to help you hit your fitness goals

If you're ready to pump it up in the gym, we're here to support you! At Evidation, we analyze the health data you choose to share with us to provide you with personalized, content-based insights that help you make decisions to drive your health forward. We're excited to help you make the most of your health data. Click here to learn more about what we do and download our free app.