Most of us have engaged in emotional eating at some point. Whether it's hitting up the drive through after a stressful day at work, indulging in cake and ice cream after an argument with a loved one, or ordering pizza when you're feeling down, it's common to use food to combat negative emotions. Emotional eating, however, can have negative consequences. Here, we'll explore the definition of emotional eating, how you can identify your emotional eating triggers, and some strategies you can use to stay in control and stick to the nutrition plan that helps you feel your best, even when life gets tough.

What is emotional eating?

According to the Mayo Clinic, "Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness, and loneliness. Major life events, or more commonly, the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts."

Whether you're working to lose weight or simply have found that emotional eating is stopping you from stealing your best, it can be tough to get out of the habit of using food to soothe tough emotions. Food can serve to distract you from negative emotions or thoughts, or you may find that you crave the feel-good chemicals your brain creates when you enjoy sugary treats when you're going through a tough time. Using food as a coping strategy for tough emotions, however, can actually make you feel worse over time. Developing healthy coping strategies instead of using food for comfort can help you work through negative emotions in a way that’s conducive to your well-being.

Identifying triggers of emotional eating

Understanding the emotions or events that trigger your emotional eating can help you develop strategies needed to maintain healthy habits, no matter what life throws your way.

There are a wide variety of factors that can trigger emotional eating, including:

• Anxiety: Many people find that when they feel nervous or anxious, foods high in sugar, salt, or fat can provide temporary relief. If you're someone who eats to quell anxiety, you might notice that you reach for foods high in salt, sugar, or fat without thinking in difficult times.
• Boredom: Eating foods—especially foods that are hyperpalatable—can be an exciting distraction from boredom. If you emotionally eat due to boredom, you might find yourself staring into the fridge, looking for something appealing, even though you aren't actually hungry.
• Depression: Some people lose their appetites when they experience depression, while others experience an increase in appetite. Research shows that depression-influenced eating choices tend to be energy (calorie) dense, and more palatable than less calorically dense options.
• Fear: In some cases, emotional eating can cause a sense of fear, which results in further emotional eating. If you emotionally eat, experts state that you may begin to fear there's a larger root problem, creating additional stress that can leave you feeling out of control.
• Grief: Many people experience struggles with their weight and appetite when they're going through the grieving process. Over time, this can develop into an eating disorder. If you're experiencing episodes of binge eating (eating large quantities of food in a short period of time) during a time of grief, it can be helpful to talk with a grief counselor who can provide you with the support you need to move forward.
• Loneliness: Many people who live alone (and even those who live with others but feel lonely in their situations or relationships) use food to reduce feelings of loneliness, especially at the end of the day. A 2014 study showed that people who are lonely are more likely to experience binge eating disorder (a condition in which individuals binge eat regularly, while feeling out of control).
• Stress: When the body is stressed, you'll release cortisol, a hormone that can increase your appetite, make you store more body fat, and cause you to gain weight. This is especially common during periods of prolonged stress.

Mindful eating practices to stay present during meals

Thankfully, taking steps to stay present while you're eating can help to reduce emotional eating.

Some strategies that can help to reduce binge eating include:

• Pause for a moment before eating. Take the time to ask yourself whether you're dealing with an uncomfortable emotion or if you're truly hungry. This may not stop all instances of emotional eating, but it can help you to get in the habit of understanding why you're eating.
• Try an alternative. It can be tough to figure out how to deal with tough emotions, but trying an alternative method of stress management can help. Taking a few moments to go for a walk, try a three-minute meditation, or call a friend to decompress may help to stop the urge to emotionally eat. Incorporating regular stress management strategies (like attending yoga class or therapy) can reduce the urge to emotionally eat over time.
• Consider progress over perfection. In times of stress, you may feel like you have no choice but to eat sugar, salty snacks, or other foods that you use to quell tough emotions. Breaking free from these patterns can be difficult, and may take some time. Instead of getting down on yourself when emotional eating happens, try to learn from the experience so that in the future, you're able to choose stress management techniques that are more in line with your health goals.

Creating a balanced meal plan to prevent overeating

Whether you're dealing with occasional emotional eating, you're experiencing binge eating disorder, or you're simply looking for ways to eat that can help you better manage your stress, creating a balanced meal plan can help.

In times of anxiety or other negative emotions, it can be tempting to reach for foods that make you feel better. When you have a clear-cut plan for what you're going to eat throughout the day, you may be more likely to stick to eating in ways that are conducive to your overall wellness.

Keeping a food journal can be a smart way to understand your eating patterns and begin to develop a plan that makes sense for your needs. Noting what you eat—and the emotions that you're dealing with while you're eating—can make it easier to understand where you're going off track.

If you're struggling with emotional eating, keep these tips in mind when developing a balanced nutrition plan:

• Aim for at least five servings of fruits and vegetables each day.
• Pay attention to the foods or beverages that increase negative emotions that may make you more prone to emotional eating. Alcohol, sugar, and caffeine may make it harder to effectively manage your stress levels.
• If it works for you, planning a weekly menu can help to provide the nutrients that you need, allowing more consistent energy levels and lowering the likelihood that you'll eat outside of your plan.
• Stay hydrated. Aim to drink at least half of your bodyweight in ounces of water each day.

If you're having trouble getting emotional eating under control, it's a good idea to talk with your primary care provider, a therapist or counselor, or a registered dietitian to get the support that you need. There's no shame in asking for help, and you may find that doing so is the first step toward understanding that you don't have to try to deal with stressful emotions on your own.

Building a support system to stay accountable

There's strength in numbers, and if you struggle with emotional eating, you're not alone. Talking to friends and family who deal with similar issues, joining a support group (such as Overeaters Anonymous), or talking to your primary care provider about a referral for support can all help you get the community you need to change your habits, one choice at a time.

Using Evidation and connected apps to track progress and habits

Making changes to your eating patterns can be tough, and you don't have to try to figure it out on your own. In addition to developing a meal plan, creating a support system, and understanding the emotions that lead you to emotionally eat, downloading the Evidation app can provide you with the insights you need to create new habits and feel your best.

If you're ready to get started on the path to becoming your happiest, healthiest self, we're here to help. Click here to download Evidation today and learn more about how we can provide you with the insights you need to support your journey to optimal wellness.

If you're interested in losing weight to become your happiest, healthiest self, congratulations! Beginning your weight loss journey is a fantastic step toward wellness, and at Evidation, we're here to support you every step of the way as you work toward your goal. Here, we'll dig into how you can start stacking up some weight loss wins so that you're able to create momentum to propel your journey forward.

Setting realistic weight loss goals

When you decide that you're ready to begin to move toward a healthy weight, it can be tempting to take extreme measures to lose weight fast. As motivating as it can be to see fast progress on the scale, extreme measures aren't typically healthy or sustainable, and can lead to gaining back the weight you may initially lose—and then some.

Tracking your progress toward your goals can help you stay motivated as you see your hard work paying off. Setting healthy, maintainable, realistic goals can help you stay on track on the days when sticking to your new healthy habits doesn't feel quite as exciting as it did in the beginning.

Consider the following when setting a weight loss goal:

• Start with 5-10% of your current body weight. According to the National Heart, Lung, and Blood Institute (NHLBI), starting with this initial goal is a realistic way to get started. You'll likely find that your energy levels and other facets of your health begin to improve with your initial loss, which can help to keep you moving forward (if you so choose).
• Aim to lose 1 to 2 pounds per week. According to the Centers for Disease Control, this gradual, steady pace helps people keep weight off more easily than people who lose weight rapidly.
• Set habit goals alongside weight loss goals. While you want to see the scale move each time you weigh in, setting habit-based goals can boost your health and help you get where you want to be. Choosing to walk 30 minutes each day, enjoying 5 servings of fruits and/or veggies every day, or drinking 70 oz. of water each day are all habits that contribute to weight loss.
• Consider your needs and lifestyle. Creating a personalized weight loss strategy that considers sex differences, cultural considerations, scheduling issues, family commitments, and other factors can all help you create a plan that's sustainable over time.

Importance of a balanced diet

Changing the way you currently eat to adopt a more balanced, satisfying approach to nutrition is one of the most important factors when it comes to healthy weight loss. As you increase your physical activity and start paying more attention to your sleep and stress levels, it's likely that you'll begin to notice which foods fuel your body—and which foods leave you feeling sluggish.

Try these tips to create more balance in your nutrition plan to help you continue moving toward your weight loss goals:

• Stop thinking of a diet as a temporary fix. A diet doesn't mean low-calorie, restrictive eating—it's simply the term used to describe the food we eat each day. Changing your diet to replace less nutrient-dense foods with more nutrient-dense foods can help to set you up for weight loss success.
• Talk with a pro. In addition to using a calculator to understand your caloric needs, talking with your healthcare provider or a registered dietitian can help you understand the number of calories that are necessary to move toward your weight loss goals without robbing yourself of energy and nutrients.
• Get away from empty calories. Empty calories—from foods like pastries, sugar-loaded drinks, and even foods that are often thought of as healthy options (like granola bars, smoothies, and salads)—can wreck your calorie budget for the day while also leaving you feeling unsatisfied. Look for a balance of protein, fat, and carbohydrates for each meal and snack, and be sure that you're getting plenty of fiber (aim for 25–35 grams per day) to help you stay satisfied.
• Consider how different foods make you feel. When you're adjusting to a new nutrition plan, it can be tough to focus solely on how foods taste, leaving you craving a return to your old habits. Focusing on how foods make you feel—for example, taking note of how much energy you have after enjoying a dinner of fish, veggies, and sweet potatoes—can help you stay focused on the good that your new way of eating is doing for your body.
• Consider portion sizes. Check the portion size in the nutrition facts on your foods, and be sure to accurately track your calories to help you stay on track (more on that shortly).

Incorporating regular physical activity

While changing your nutrition is more effective for weight loss than increasing your physical activity, combining the two is a winning combination both for weight loss and your health.

There's no need to hit the gym for hours at a time in order to lose weight. Simple movement like walking, yoga, and hiking can all help to contribute to your weight loss goals. If it's been quite some time since you last exercised regularly, starting with lower-impact exercises can be a good place to start, and you can increase the intensity of your workouts over time as your fitness begins to improve.

Ready to take it to the next level? Signing up for a 5K, taking a challenging aerobics class, or joining an adult sports league can all be fun ways to stay committed to getting sweaty.

The best workout is the one that you'll actually do. Take your time finding an activity that you enjoy, and don't be afraid to switch it up. Setting realistic goals around exercise (such as working out for 20 minutes a day, four days a week instead of working out every day for an hour) can also help you stay on track.

An important note: If you're working out for an hour or more, it's likely that you'll need to include some extra fuel in your day.

Hydration and weight loss

It's not a myth: research shows that drinking water may help you lose more weight. It's easy for the brain to interpret thirst signals as hunger signals, according to Dr. Melina Jampolis, a board-certified physician nutrition specialist. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain. You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories," says Dr. Jamopolis.

Unsure of how much water you should drink in order to stay hydrated throughout the day? The old "8 glasses of water a day" rule doesn't work for everyone. According to the National Academies of Sciences, Engineering, and Medicine, women should drink about 11 cups of water each day, while men should drink about 15.5 cups. While increasing your water intake alone isn't likely to spur weight loss, staying hydrated can lead to higher energy levels, better sleep, and less stress, all factors that can make it easier to drop pounds.

Sleep and weight loss: What's the connection?

Getting great sleep may help you lose weight. When you sleep, your body regulates ghrelin and leptin, two hormones that help to control your appetite. When you don't get enough sleep, these hormones are disrupted, and may leave you feeling more hungry throughout the day.

This doesn't mean that you're likely to eat larger meals after a night of poor sleep, rather, it means you're more likely to snack, says Dr. Chris Kacyon, Department Head of the Health and Fitness Science Department at Wake Technical Community College. "Lack of sleep, poor dietary decisions, and obesity are directly related," says Dr. Kacyon.

Tracking progress

Seeing your progress in real-time can help motivate you to keep moving toward your healthiest weight. Using apps and fitness trackers can help you learn more about your eating patterns, exercise patterns, sleep habits, and more. Apps only work if you use them, of course—be sure to turn on notifications for your fitness tracking apps so that you don't forget to log your food or a workout.

Many people experience anxiety around weight loss. It can be helpful to remember that you're a work in progress, and whatever number you see on the scale is simply information that can help to inform your next steps. You are more than your weight. If you begin to feel like you're becoming too focused on the number on the scale, talking with a therapist, social worker, or other mental health care provider can help.

Using the Evidation app

Technology can support your weight loss efforts. Once you start using apps to track your progress, Evidation is here to compound your data, creating personalized, content-based insights and action steps based on your daily actions. We only use the data you choose to share, and your privacy is our top priority.

Achieving and maintaining a healthy weight is an important part of overall wellness. When you're wondering how to start losing weight, it's key to take a balanced, sustainable approach that you'll be able to continue as you move closer to your goal. Enjoying a balanced diet, incorporating healthy movement into your lifestyle, staying hydrated, getting high-quality sleep, and tracking your progress can all help you move toward a weight that's healthy and sustainable for your body. We're here to support you every step of the way. Click here to learn more about Evidation and get started with our easy-to-use app.

Frustrated and wondering how to quit eating so much? We're here to help.  

Do you ever find yourself continuing to eat food that doesn't fuel your body, unsure of why you keep going back for more? Perhaps it feels impossible to stop eating until you're uncomfortably full, or you enjoy eating healthy food, but have trouble sticking to portion sizes that make sense for your needs.

You're not alone.

Overeating—eating past the point of fullness—is something most people do from time to time. If you find that you're overeating regularly (instead of just on a holiday or during a night out to your favorite restaurant), it's possible that you've developed some habits that could negatively affect your well-being. With some persistence, mindset changes, and education on how to shift your eating habits, you can develop a healthy relationship with food that helps you move toward your health and wellness goals.

Here, we'll explore:  

• The most common causes of overeating
• How you can apply principles of mindful eating and portion control to your daily life 
• Tips to manage cravings for foods that don't move you closer toward your goals
• How hydration can help you make the right choices for your body
• How balanced meals and snacks can support your well-being
• Tips to create a healthy routine that you're able to stick to long-term
• How you can use technology to support your wellness

Causes of overeating

Old habits can be hard to break, and if you're struggling to figure out how to stop overeating, you aren't alone. If you were required to be a member of the clean plate club before you could leave the family dinner table when you were growing up, if you dealt with food insecurity, or if you use food as a way to cope with stress, you may find that you're entrenched in regular overeating. Understanding some of the reasons behind why overeating occurs can help you develop different habits and move forward.

Overeating is actually a biological response to stress. When the body experiences real or perceived stress, it begins to make more of a hormone called cortisol. This stress hormone creates a fight-or-flight response. This was helpful back in the days when humans had to run from wooly mammoths—not so helpful when we're dealing with anxiety due to an email from a seemingly irritated supervisor.

The body's release of cortisol doesn't just pump you up to win a fight—it can also signal that it's time to find high-calorie food, including foods high in sugars, salts, and fats. While this was helpful in the days when we were fending for ourselves in the wilderness, eating high quantities of calorically-dense foods isn't the best fit for most lifestyles in the modern world.

Cortisol isn't the only factor that can make you more likely to overeat. How often you eat, what types of foods you eat, when you eat, how quickly you eat, and what you're doing while you eat can all affect your appetite and satiety.

It's clear: there are myriad factors that can make it tough to curb the habit of overeating. Whether you're working toward weight loss or simply want to stop feeling stuffed at the end of the day, there are plenty of tips and tricks that you can put into practice to get your eating habits under control.

Tips for mindful eating

Mindful eating—the concept of creating a state of active awareness and focusing your full attention on your food and the eating process—can make it easier to notice your body's natural signs of fullness.

If you're used to rushing through your meals in a hurry to get back to your packed schedule, it can take some time to get used to slowing down and fully enjoying your food.

Try these tips to start incorporating mindful eating into your day:

1. Pause before you eat. Create a pleasant atmosphere (if possible) and think about the food you're about to enjoy. Think about how you're feeling. Are you hungry? Rushed? Relaxed? There's no judgment—this is simply a time to check in with yourself and notice where you're at emotionally before you begin eating.
2. Ditch the distractions. We understand that it can be tempting to work through lunch, but taking a few minutes to simply focus on your food without distractions can go a long way towards getting in tune with your body. Close your laptop, put your phone face-down, and take at least a few minutes to consider and enjoy the tastes, textures, and temperatures of your food. Chew your food thoroughly, and take time to enjoy a beverage while you eat.
3. Finally, take some time to allow your body to digest after you eat. You can make the most of the time you have. If you only have a few minutes (or a few seconds), take a beat to check in with yourself and consider whether you've had enough food or you'd like to keep eating. If you can swing it, enjoying a relaxing, slow walk around the block can help your body begin the digestion process.

Strategies for managing cravings

The best way to manage cravings? Stop them before they start by managing stress, getting enough rest, eating plenty of healthy food throughout the day, and having healthy options ready to go. Severely restricting your caloric intake, cutting out entire food groups, and eating a diet devoid of nutrient-dense foods sets your body up to crave high-calorie, hyperpalatable options.

If you're dealing with a craving right now, take a moment to discover what's really going on. If you're craving comfort food due to a stressful situation, you may be able to find relief through exercise or talking with a friend. Giving yourself choices can also help. For example, many people find it helpful to follow a line of thought like, "I really want another piece of pizza, but I might just be having a craving even though I feel satisfied. I'll wait 15 minutes and see if it still sounds appealing."

The role of hydration in controlling appetite

Believe it or not, drinking enough water throughout the day may actually reduce your appetite, according to researchers at Johns Hopkins University. When your body is mildly dehydrated, your brain may misinterpret the desire for water as the desire for food. In the event that you’re dehydrated and not hungry, drinking water may decrease your appetite.

In a 2016 study, participants who drank two glasses of water before eating a meal ate nearly a quarter less than those who did not drink water before eating. Drinking water doesn't just help you feel full—it may also boost your metabolism and help with weight management. A 2013 study of girls with excess body fat showed that those who drank two cups of plain water half an hour before each meal lost weight despite not making any other dietary changes.

Importance of balanced, portioned meals and snacks

Eating plenty of healthy food at regular intervals throughout the day can help protect against the urge to overeat. A combination of protein, carbs, and fats at each meal and snack can help you control hunger throughout the day while also providing your body with the fuel it needs to enjoy even energy levels from morning until night. Getting enough fiber in your diet is also key for ensuring that you feel even energy levels all day long. Portion control is key when it comes to enjoying healthy food in amounts that allow you to feel your best.

A few ways to exercise portion control include:

• Fill half of your plate with vegetables, and be sure you finish all of your veggies before you grab a second serving of your main course.
• Pack up leftovers as soon as your meal is over.
• Try to schedule meals out with family and friends over lunch instead of dinner.
• Only eat off of a plate—not out of a pot, bag, or serving dish.

How to create a healthy eating routine

When your goal is food freedom—a lifestyle in which the foods you eat fuel your body, support your health, and nothing is off limits—it's essential that healthy habits become a routine. Whether your goal is to maintain a healthy weight, beat a long-standing health condition, or simply feel your best, creating a routine is key to getting results that stand the test of time.

Try these tips to support the creation of a healthy eating routine:

• Get an accountability partner. If you're working to improve your eating habits, find a coworker, friend, or family member with similar goals and talk about ways to keep one another on track.
• Track your progress. Use an app to log your food and see your progress over time.
• Talk with your doctor or a registered dietitian. It can be hard to change your eating habits, and working with a professional can help.

Using Evidation to help

We get it—changing your eating habits is tough, and it can be hard to stay on track. At Evidation, we're here to help! When you download our app and choose to share the health data that you're already tracking, we'll analyze your data to offer personalized, content-based insights to help you make smart, streamlined progress toward your goals. Click here to learn more about Evidation and get started with our app today.

Fruit is a nutrient-dense, delicious, fiber-rich addition to your diet. That being said, fruits are often high in natural sugars, and it can be tough to understand how much you should eat in a day. Here, we'll explore the health benefits of fruit, how much fruit you should eat each day, some easy-to-implement ways to increase the amount of fruit in your diet, and how you can use technology to support your nutrition goals.

Health benefits of eating fruit

Fruit is loaded with vitamins that support your body's processes, along with a combination of sugars and fiber that provide sustained energy to keep you going throughout the day.

Often referred to as nature's candy, fruit has many health benefits that can lower the risk of developing certain health conditions, and can support your body's immune system to fight disease.

Some of the health benefits of eating fruit every day include:

• Lowered risk of cardiovascular disease: A Harvard study showed that people who have a higher intake of fruits and vegetables may have a reduced risk of cardiovascular disease.
• Lower blood pressure: A study from the Dietary Approaches to Stop Hypertension showed that people who ate diets high in fruits, vegetables, and low-fat dairy had lower blood pressure than those who did not eat a diet rich in these foods.
• Weight management: Research from Harvard also showed promising results in using fruits and vegetables to manage weight. Over a 24-year study, participants who ate more fruits and vegetables were more likely to have lost weight over time, while those who did not increase their intake were more likely to gain weight. Including fruits in your diet can help you to maintain a healthy weight.

Recommended daily intake of fruit

Yes, it's true: you can have too much of a good thing when it comes to fruit. That being said, there's a good chance you aren't currently getting enough produce in your diet, and it's likely that you have plenty of wiggle room to include more fruits and vegetables.

The Dietary Guidelines for Americans recommend that you eat five servings of fruits and vegetables each day. You can get your servings of fruit by enjoying your favorite produce items on their own, or you can incorporate fruits into your meals as you see fit. An important note: when it comes to produce, try to keep it as close to its natural form as possible. For example, your body will benefit far more from eating an entire fiber-packed orange than from drinking a glass of orange juice.

An important note: If you're diabetic or have other health conditions that are affected by the amount of sugar that you eat, it's important to talk with your healthcare provider before making changes to your nutrition plan.

Portion sizes and serving examples

Unsure of what constitutes a serving of fruit? While some fruits make it easy—for example, you know a single apple with lunch counts as one of your daily servings of fruit—other produce items are a little trickier.

Some of the recommended servings of fruits include:

• Apricots: 1 fresh, 1/2 cup canned, or 5 dried
• Blueberries: 1/2 cup
• Cantaloupe: 1/4 of an entire melon
• Grapes: 1/2 cup
• Prunes/dried plums: 6 individual pieces or 1/4 cup
• Strawberries: 1/2 cup

Best fruits for different health goals

No matter what your health goals, there are a number of fruits and vegetables that can support you as you move through your wellness journey. Let's take a look at some common health goals and the fruits that can help you get where you want to go.

Digestive health

The fiber in fruit can help to regulate your digestive system. Try adding bananas, grapefruit, oranges, and berries to your diet to improve digestion.

Healthy skin

We all want clear, glowing skin, and thankfully, there are plenty of fruits that can give you the look you're after. For healthy skin, load up on avocados (yes—they're considered a fruit!), tomatoes, and red grapes.

Weight loss

If you're working to shrink the number on the scale, fruit can help you enjoy sweetness without blowing your nutrition plan. Try adding apples, berries, grapefruit, kiwis, and oranges to your diet to support healthy weight loss.

Tips for incorporating more fruit into your diet

We've all been there: you want to clean up your nutrition, but keep falling into old habits. Thankfully, there are some simple changes you can make to boost your fruit intake.

Learn more about the seasonal produce that's available in your area. There's not much that's better than freshly picked fruits, and knowing that you have fruit at its peak freshness and sweetness can increase the likelihood that you reach for the fresh apples, strawberries, or watermelon slices you've prepared.

Add fruit to your grocery list instead of browsing the produce section and picking up your go-to items. Trying a new fruit each time you go grocery shopping can be a helpful way to find new favorites.

Leveraging technology to maximize your nutrient intake

Using a nutrition tracker is a smart way to make sure you're staying on track with your daily nutrition goals. Be sure to turn on notifications, so the app can let you know if you've missed a meal. Before long, you'll be habitually reaching for your phone to log your food throughout the day.

If you're ready to enjoy more fruit, we're here to help! At Evidation, our app analyzes the health data you're already tracking (with your permission) to provide you with personalized, content-based insights that give you the information you need to keep moving forward on your health journey. Learn more about how the app works and download Evidation today.

Fulfilling your craving for a sweet treat at the end of the day doesn't have to derail your wellness efforts. Thankfully, there are plenty of ways to enjoy dessert without spiking your blood sugar. Here, we'll take a look at the benefits of reducing your daily sugar intake, how making the switch to low-sugar desserts can help you feel satisfied while still offering the sweet end of the day that you look forward to, and, most importantly, we'll share some of our favorite low sugar desserts so you can get started with decreasing your sugar intake today.

Benefits of low-sugar desserts

Whether you're pre-diabetic or diabetic, you've been diagnosed with a health condition that requires you to cut down on your sugar, or you're simply ready to reduce your sugar intake so you can feel your best, low-sugar desserts can help.

Making the switch from sugar-laden treats to low sugar desserts offers many health benefits, including:

• Increased blood sugar stability
• Healthy weight management
• Improved dental health
• Stabilized mood and energy levels

Tips for reducing sugar in baking

Whether you're interested in cutting out added sugars altogether or you're just looking for ways to cut down on sugar when you're baking, there are some simple tips you can implement to keep your sugar intake down when you're baking.

To cut down on sugar while you're baking, try these tips:

• Look for recipes that naturally use less sugar. For example, if you're craving a sweet dessert, fruit pies typically have far less sugar than cakes and cookies.
• Keep an eye out for the effects of lowering sugar in baked goods. It can be harder to get your baked goods to brown when you bake with less sugar, and if you rely on brownness alone, you risk overbaking.
• Consider using sugar as a condiment to increase perceived sweetness. Sprinkling coarse sugar atop muffins and other baked goods can provide a textural treat and help your baked goods offer a taste of sweetness, despite containing less sugar overall.

Healthy sugar substitutes to use

When it comes to sugar-free sweeteners, it's important that you do your research, talk with your healthcare provider, and make choices based on what works well for your body. Sweeteners like stevia, erythritol, and monk fruit are often a better choice than chemical sweeteners like aspartame, sucralose, and saccharin. If you're using artificial sweeteners for the first time, be sure to keep an eye out for side effects like digestive upset, headaches, or increased sugar cravings.

Easy low-sugar desserts

Short on time? We've got you. Check out these easy, no-bake, low-sugar desserts to fulfill your sweet tooth without turning on the oven.

No-Bake Peanut-Apple Balls

You'll love these No-Bake Peanut-Apple Balls brought to you by the creative minds at Better Homes & Gardens.

Ingredients:

• ½ cup chunky peanut butter
• 2 tablespoons honey
• 2 cups rice and wheat cereal flakes
• ⅓ cup dried apples, cut into small pieces with kitchen shears
• ⅛ teaspoon apple pie spice

Instructions:

1. In a large bowl stir together peanut butter and honey. Stir in cereal, snipped dried apples, and apple pie spice. Chill mixture until easy to handle (about 1 hour). Shape mixture into 15 balls. Store in an airtight container in the refrigerator.

Sugar Free Lemon No Bake Cheesecake Bars

Cheesecake is straight-up decadent—and these no-bake cheesecake bars from My Sugar Free Kitchen serve up all the indulgence of cheesecake with none of the sugar.

Ingredients:

Base

• ½ cup pitted Medjool dates - approx. 9 at room temperature
• 1 ¼ cup chopped walnuts
• ½ cup ground coconut
• 1 tablespoon coconut oil melted
• Pinch of salt

Coconut Lemon Filling

• 2 blocks of light cream cheese
• ½ cup powdered sweetener that measures like sugar
• ¼ cup lemon juice
• 1 tablespoon lemon zest
• 2 tablespoons natural peanut butter

Optional

• 1 tablespoon ground coconut
• 1 tablespoon lemon zest

Instructions:

Base

• Dry roast the walnuts on a baking tray in the oven for 7 minutes at 350 degrees F.
• Add base ingredients to a high speed blender or food processor and blitz for a few minutes until a fine crumb forms.
• Line a loaf pan with foil or parchment paper.
• Press crumbs firmly into the base of dish. Use the heel of the palm to press firmly into all corners of the dish.
• Put base in fridge for 30 minutes.

Lemon Cheesecake Filling

• Add cream cheese to food processor and blitz for a minute. Add the rest of the ingredients for the filling and blitz for another minute to combine.
• Spoon cheesecake filling onto base, smoothing with the back of a spoon. Sprinkle coconut and lemon zest on top.
• Cover with plastic wrap and set in the fridge for 6 hours minimum.
• Slice into 12 pieces with a clean sharp knife. Store in the fridge in an airtight container for 5 days.

Caramelized Spiced Pears

Pears offer a healthy dose of fiber and a delicate texture that melds perfectly with a touch of spice in this recipe for Caramelized Spiced Pears from Eating Well.

Ingredients:

• 3 ripe but firm pears (about 1 1/2 pounds), cut into 1/4-inch slices
• 1 tablespoon lemon juice
• 2 tablespoons unsalted butter
• 3 tablespoons granulated or light brown sugar
• ½ teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves
• Pinch of salt

Instructions:

1. Toss pears with lemon juice in a medium bowl. Melt butter in a large deep skillet or Dutch oven over medium heat; stir in the pears. Reduce heat to medium-low, cover and cook, stirring once halfway through, for 10 minutes.
2. Meanwhile combine sugar, cinnamon, ginger, cloves and salt in a small bowl. After 10 minutes, stir the sugar mixture into the pears. Increase the heat to medium and cook, stirring often, until the pears are tender and glazed, 4 to 6 minutes, depending on the type and firmness of the pears. Serve warm.

Ready to boost your health by ramping down your sugar intake? We're here to help.

No matter what your motivation for reducing your sugar consumption, you're making a smart move for your health. Choosing low-sugar desserts, substituting natural, low-calorie sweeteners for sugar, and leaning on fruits to provide a kick of sweetness can all have a positive effect on your health.

At Evidation, our app works to help you make the most of the health data that you're already tracking. With your permission, we use your health data to provide you with personalized, content-based insights that give you the tips and tricks you need to keep moving your health forward. Download the Evidation app, learn more, and get started today.

Dietary experts argue whether or not breakfast is the most important meal of the day, but one thing is certain: Your morning meal can have a huge impact on how the rest of your day plays out. But what about children and teens? Mornings with kids are busy, and it can be challenging to find time to serve up a home-prepared meal, but a healthy breakfast for kids before school is doubly important.

Several studies have shown that kids who eat a nutritionally balanced breakfast perform better in school. In addition to improved academic performance, the food kids eat in the morning impacts their energy levels, mood, behavior, and concentration. Research indicates a healthy breakfast also affects a child's physical health. In this article, we'll learn more about how breakfast benefits kids, along with sharing some simple breakfast ideas to make your hectic morning flow more efficiently.

The benefits of a healthy breakfast for kids

Perhaps the first thing parents think of in terms of a healthy breakfast for kids before school is how morning nutrition impacts a child's focus, memory, and concentration during the school day. You can think of a healthy breakfast as brain food for the first half of your child's day.

During the first few years of a child's life, over one million new neural connections are formed every single second of the day. As young children get older, brain growth shifts to cognitive function. As for older kids, adolescence is the time when the teen brain gets the most fine-tuning. The human brain doesn't stop maturing and developing until the mid-20s.

Overnight oats for busy mornings

When there's no time for meal prep in the morning, consider making your breakfast the night before. Overnight oats are made with basic pantry ingredients, and this is a budget-friendly breakfast option. Because they're a great source of beta-glucan fiber, oats may lower cholesterol levels and reduce the risk of heart disease.

Follow this basic recipe, substituting whichever fruits, milk, and nuts you like.

Ingredients

• 2 cups rolled oats (we don't recommend instant oatmeal for this recipe)
• 2 cups milk (dairy, almond, oat, or soy)
• 1 tsp. cinnamon or other spices (vanilla, nutmeg)
• 4 Tbsp. chopped nuts (walnuts, pecans, or almonds) or nut butter (peanut butter, almond butter, cashew butter)
• 1 1/2 cups fruit, cut up (blueberries, peaches, apples, strawberries, or bananas)
• 4 tsp. sweetener (maple syrup, honey, monk fruit sweetener)

Directions

1. Pull together 4 glass containers that will hold 2 cups of ingredients each.
2. Add 1/2 cup milk, 1/2 cup oats, and 1/4 cup cinnamon to each container, stirring to combine the ingredients.
3. Cover the containers with tight-fitting lids.
4. Store overnight in the refrigerator.
5. The next morning, add 1/3 cup of fruit atop the oats, along with 1-2 teaspoons of your favorite sweetener.
6. Serve cold or heat your overnight oats in the microwave.

Healthy breakfast muffins

If you need healthy breakfast ideas for toddlers or older kids, muffins are simple to pull together. Muffins feel like a treat, but when you use the right ingredients, these breakfast mainstays can be quite nutritious. This basic muffin recipe can be customized with your own favorite add-ins. If you use maple syrup for this recipe, you can avoid refined sugars. Also, unlike sugar, maple syrup does have some health benefits.

Ingredients

• 1 1/2 cups whole wheat flour (white whole wheat is OK)
• 1 tsp. baking soda
• 1/2 cup light brown sugar or coconut sugar
• 1/8 tsp. salt
• 1/2 cup maple syrup
• 2 eggs
• 3 Tbsp. coconut oil, melted
• 1/2 cup almond milk, unsweetened
• 1 cup fruit (applesauce with cinnamon, mashed bananas, whole cranberries, diced oranges, pureed pumpkin)

Directions

1. Liner a muffin pan with liners, and preheat your oven to 350 degrees Fahrenheit.
2. Mix dry ingredients in a bowl.
3. Mix eggs, almond milk, maple syrup, and fruit in a bowl.
4. Add the dry ingredients to the wet ingredients and stir until well-mixed.
5. Add the melted coconut oil to the mixture and stir again.
6. Fill the muffin cups 3/4 full.
7. Bake for 18-22 minutes.

Yogurt parfaits with fresh fruit

Protein is important for young minds, so starting the school day with some protein-rich yogurt is the best way to give your kiddos a solid start for the day. Yogurt is also rich in calcium, which is essential for bone health.

With Greek yogurt, you also get vitamin A, riboflavin, selenium, and B vitamins. For lots of beneficial antioxidants, add some juicy berries to your yogurt parfait. And the granola in this parfait will provide plenty of fiber and extra protein, so your kids will feel fuller for longer. Follow this recipe, and substitute your own favorite pantry staples.

Ingredients

• 2 cups plain or flavored Greek yogurt
• 3 cups fresh fruit (strawberries, blueberries, pineapple, blackberries, peaches)
• 2 cups granola

Directions

1. In glass containers, spoon about 1/4 cup of the Greek yogurt.
2. Add 1/4 cup of the granola on top of the yogurt.
3. On top of the granola, add 1/4 to 1/3 cup of fruit.

These yogurt parfaits can be prepared the night before.

Quick and nutritious smoothie recipes

Smoothies are quick and easy, and kids love them. You can pull your ingredients together the night before and blend them up in the morning to save even more time in the busy early hours of the day. Start with your base of plant-based or dairy milk, coconut water or fruit juice, and fruit. Then, add extra ingredients your kids enjoy. Any of these smoothies will give your kids a tasty head start.

• Banana berry smoothie: Use frozen bananas and your choice of berries.
• Pineapple mango smoothie: Frozen or canned pineapple pairs nicely with frozen mango chunks.
• Nut butter banana smoothie: Give your kids a jolt of protein with a creamy smoothie made with frozen bananas and their favorite nut butter.
• Spinach avocado smoothie: Blend chunks of avocado and fresh spinach leaves with bananas and unsweetened plant-based milk.

Egg-based breakfast ideas

Eggs are one of the purest protein sources you can find, and there are so many delicious ways to prepare a hearty breakfast with them. You can't go wrong with any of these classics.

• Veggie egg scramble: Scramble eggs with vegetables.
• Omelet: Make a classic omelet, or create a western-style omelet loaded with vegetables and topped with salsa.
• Poached eggs on toast: Add a poached egg to a slice of whole-grain toast for a breakfast rich in fiber and protein.
• Breakfast burrito: Fill whole wheat tortillas with scrambled eggs, cooked diced potatoes, and diced turkey bacon for southwestern flavor.

Incorporating fruits and vegetables

The recipes we share above for muffins, yogurt parfait, and overnight oats will give you lots of ideas for incorporating fruit into a healthy breakfast. But what about getting some nutrient-rich veggies into your kids for a morning meal? Consider any of these ideas to add vegetables to your morning meal rotation.

• Breakfast burrito: Stuff a whole wheat tortilla with black beans, sauteed onions and bell peppers, spinach, and scrambled eggs.
• Veggie smoothie: Opt for a vegetable smoothie instead of a fruit smoothie. Add leafy greens like spinach and kale, or get creative with ingredients like cauliflower rice, cooked sweet potatoes, and avocado.
• Avocado toast: While avocado is technically a fruit, it spreads up beautifully on toast.
• Egg dishes: Add vegetables such as zucchini, onion, tomatoes, and bell peppers to omelets, scrambled eggs, quiche, and frittatas.
• Veggie muffins: Instead of pureed fruit, add diced or pureed vegetables like carrots, spinach, and zucchini to our basic muffin recipe.

Healthy breakfast ideas for kids

Active kids of all ages need fuel, and the right balance of protein, fiber, and carbs will give them a solid start to their busy days. Try some of our healthy breakfast ideas for toddlers, grade-school-aged kids, and teens to make your mornings easier while providing them with a healthy breakfast.

You can pair the Evidation app with apps that track food intake. The Evidation app allows you to earn points and rewards for tracking healthy habits, including sleep, mood, and physical activity. Download the app today to get a jumpstart on your family's healthy living journey.

It seems like parents are busier than ever, and coming up with creative and healthy lunch box ideas for kids can feel like a daunting task. Balancing good nutrition with creativity helps ensure kids both enjoy their meals and get the fuel they need to power through an afternoon of learning. In this article, we'll explore a wide variety of lunch ideas for kids that will make mealtime fun and nutritious at the same time.

The importance of a balanced lunch

Think about how much energy kids burn throughout the day. When they're at school, kids are in constant movement, whether at recess or going from one class to another. When they have a balanced lunch, they have the fuel they need to fully embrace their day. Nutritious lunches are a crucial part of a healthy lifestyle, helping children keep their bodies strong so they can properly grow.

Equally important, nutrient-dense lunches boost their brainpower. When a child eats a balanced meal, they're more likely to be able to concentrate and focus. Also, a healthy noonday meal keeps their energy levels stable, helping them avoid afternoon crankiness.

Fun and nutritious sandwich alternatives

Sandwiches are a lunchbox mainstay, and why not? They're quick to make, kids love them, and making healthy sandwiches is a breeze. However, it's nice to change things up sometimes with lunch ideas without sandwiches. Plus, some kids may not like sandwiches. Special dietary needs can also come into play. For this reason, it's a good idea to have some non-sandwich lunch ideas in your lunch box idea tool chest.

• Quinoa salad with yogurt: Quinoa is loaded with protein, while yogurt adds more protein, dairy, calcium, potassium, and phosphorus. Opt for plain nonfat yogurt with a side of fruit they can stir in.
• Chicken salad with crackers: Chicken salad can be made with finely chopped celery to add fiber and nutrients. Pack the lunch box with whole-grain crackers for a fiber-rich option.
• Hummus and pita bread: Soft pita bread can be spread with protein-rich hummus.

Bento box inspiration

A bento box is a lunch box with several small divided sections. Essentially, a bento box is a bowl with a securely fastened lid. Bento boxes are great for keeping all of the foods separate while also encouraging a wide variety of foods.

• Hummus and crackers: Add some of your child's favorite hummus to the bento box, along with some whole-wheat crackers. Pair this with cheddar cheese cubes for dairy and a side of grapes for easy snacking.
• PBJ bento: Make a classic peanut butter and jelly sandwich and remove the crust. Then, add PBJ triangles to the bento box. Cut-up strawberries complete this nutritious meal with a pop of gorgeous color. You can also use other types of nut butter if your school doesn't allow peanut butter.
• Zucchini-banana muffin lunch: Muffin lunches are perfect because they're easy to make, and kids love them. The muffins go in the large section of the bento box, and you can fill the other sections with baby carrots and a single-serving container of applesauce.

Protein-packed snacks

Protein is important for a child's growth and development, and it keeps kids fuller for longer. Additionally, protein is crucial for brain health, and it can enhance memory, concentration, and overall cognitive function. Toss some protein-rich snacks into your child's lunch for quick fuel and brain food.

• Almond butter and crackers: Making these in advance and putting them in the lunch box will keep things neat and tidy at mealtime.
• Hard-boiled eggs: Eggs are an incredible source of protein, and they're the ultimate fast food. Peel them at home and pack them into zipper bags. Sprinkle them with a little salt and pepper for added flavor.
• String cheese: With cheese, you get a double benefit of dairy and protein.

Colorful fruit and veggie combos

Most kids love various types of fruit, but an affection for veggies doesn't come as naturally for every child. If you have a little one who doesn't embrace vegetables easily, try some of these ideas.

• Carrot-zucchini muffins: Zucchini has a naturally sweeter taste than some vegetables, and it cooks up well with shredded carrots in muffins.
• Green salad with berries: Top a bed of crisp salad greens with blueberries or sliced strawberries.
• Smoothies: You can easily blend some greens with fruit to make a colorful smoothie your child will love.

Creative ways to include dairy

Dairy products play an important role in preventing cardiovascular disease and other illnesses. Also, dairy foods contain vitamin D, calcium, and phosphorus, all of which are important for building healthy bones. Try some of these ideas for incorporating more dairy into your child's lunch.

• Cheese cubes: We've mentioned string cheese as a great protein-rich snack, but don't overlook simple cubes of cheddar cheese, Monterey jack cheese, and other types.
• Feta cheese on a salad: When you make that green salad topped with blueberries, go ahead and sprinkle some feta cheese on top for a healthy boost of dairy.
• Pinwheels: Create a pinwheel snack roll using a whole-wheat tortilla, lean meat, and sliced cheese. Cut it into bite-sized pieces for easy eating.

Hydration tips for kids

Staying hydrated is necessary because kids have a long day from the time they leave in the morning until they get home in the afternoon. The best way to keep kids hydrated is to provide them with plenty of water. The National Academy of Sciences suggests that kids need anywhere from seven to 14 cups of water every day, with toddlers needing less than teenagers.

While some water can come from foods such as fruits and vegetables, it's also important to include bottled water so they have plenty to drink throughout the day. If your child doesn't care for plain water, you can add natural flavoring to it. Consider fruit slices or berries to add both flavor and nutrition. To make drinking water more fun for your kids, use colorful water bottles or cups they choose.

Conclusion: easy healthy lunch box ideas for kids

For kids, healthy lunches are key to overall wellness. A healthy lunch not only provides a child with the nutrition they need for the present but also teaches them how to make healthy food choices in the future.

When paired with apps for tracking food intake, the Evidation app is a complementary tool with resources and articles to add more value to the wellness of your family. You can earn rewards and points for other healthy habits, including tracking your activities, sleep, and mood. Download the Evidation app today to continue your family's healthy living journey.

Eating a balanced diet can help you feel your best, but it can be tough to meet your body's needs on a day-to-day basis if you're not sure exactly what a balanced meal looks like. If you're confused as to what exactly you're supposed to eat to feel your best, we get it. There's a ton of conflicting information out there on healthy eating, and it can be overwhelming to try to figure out what works for your body.

Balanced nutrition isn't about dietary perfection—it's about eating the foods that give your body the energy and nutrients that it needs to thrive. Here, we'll explore why it's so important to fuel your body with balanced nutrition, simple additions you can use to boost the nutritional value of your meals throughout the day, and how you can leverage technology to make it easier to enjoy balanced meals.

The importance of balanced nutrition for health and well-being

Balanced nutrition means eating the right foods in the right portions. Eating a balanced diet means that your body and mind are getting the foods they need to function at optimal levels.

Let's take a look at why balanced eating is so important for your health.

Physical health

A high-end vehicle needs high-end fuel, and your body is no different. When you eat a balanced diet, your immune system has everything it needs to do its job, which can strengthen your defenses against germs and other pathogens (while also helping your body heal quickly in the event that you do get sick). Balanced nutrition also supports healthy energy levels, and can help you get to and maintain a healthy weight.

Mental health

Your brain craves balanced nutrition just as much as your body. Regularly enjoying balanced meals supports your cognitive function and mood regulation. When you're providing your body and brain with all the nutrients necessary to thrive, you may find that you experience fewer cravings, as your brain is no longer informing your body that you're low on nutrients.

Longevity

As we mentioned, eating a balanced diet works to strengthen your immune system, which can lead to a longer, healthier lifespan. Many people who have been diagnosed with a chronic disease (such as heart disease or diabetes) find that they're able to control and/or alleviate their conditions by changing their nutrition. In addition to aiding in the management of chronic disease, some balanced nutrition plans have been shown to lower the risk of developing certain cancers.

Nutrient-rich foods to include in balanced meals

We've covered why balanced nutrition is so important—now, let's dig into how to implement balanced nutrition best practices into your day-to-day life.

One of the easiest ways to start balancing your meals is by simply adding nutrient-dense, natural foods into your diet so that you can get an idea of what makes you feel your best. If you're just getting started with learning more about how your nutrition affects your body, it can be helpful to keep a food journal. Noticing how your mood and physical health correlate with certain foods can give you an idea of what should be included in your personal balanced nutrition plan.

Some of the foods that offer health benefits and fit well into a balanced diet include:

• Fruits and veggies. Eating the rainbow—meaning, varying the colors of fruits and vegetables in your diet—is a great way to add low-calorie, high-nutrient foods to your routine. According to the American Cancer Society, the fruits and veggies that have the most color tend to be the most nutrient-packed. Try adding raspberries, blueberries, bell peppers, spinach, sweet potatoes, eggplant, baby carrots, and other brightly-colored produce items to your diet—bonus points if you work them into your breakfast for a fresh start to the day.
• Fiber-rich foods. Getting plenty of fiber in your diet doesn't just reduce your risk of colon cancer. Adopting a high-fiber diet (with plenty of foods like beans, lentils, berries, nuts, and apples) can help you feel satiated for longer than other foods due to their ability to help your body release acetate, a molecule that lets our brains know when we've had enough to eat.
• Lean protein. Adding lean protein to your diet can help to lower your blood pressure, boost the good cholesterol in your body, and support muscle recovery after a great workout. You've got tons of options when it comes to choosing the lean proteins that work best for you. Turkey breast, chicken breast, salmon, tuna, tilapia, lean beef, Greek yogurt, eggs, tofu, quinoa, legumes (like beans and lentils), almonds, and pumpkin seeds can all help you get the protein your body needs.

The impact of balanced meals on energy levels and productivity

If you've ever felt the urge to put your head down on your desk and take a nap after an all-too-heavy workday lunch, you know that it's possible for food to zap your energy. When you balance your diet, however, you're much more likely to experience an energy boost instead of a 3 pm slump.

When you eat the right foods for your needs, your body gets exactly what it requires to function. Many people find that when they cut out excess calories and foods that offer little in the way of nutrients, their energy levels begin to rise.

Strategies for building balanced meals that suit individual preferences and dietary needs

If you've ever had the thought, "If only someone would tell me exactly how to eat... then, I'd have more energy," you're not alone. That being said, with the wealth of information we have at our fingertips today, it's rarely a lack of knowledge that stops us from eating the way that we want. Instead, it's struggles with busy lifestyles, seeing convenience foods everywhere we turn, and enjoying hyper-palatable foods that can get us off track.

Finding simple strategies that work for you can go a long way in creating a plan that you'll be able to stick to long-term. Check out these strategies that you can implement today to help you begin developing a balanced nutritional plan:

• Start small. There's no need to perform a complete lifestyle overhaul overnight in order to begin the process of building balanced meals. Starting by planning and shopping for four healthy dinners over the coming week can be a great way to dive in without feeling like every minute is controlled by your new eating plan. Pay attention to how you feel as you begin the process of implementing changes, so you can begin to understand what works for your body.
• Prep ahead of time. If you're down to prep a full week of meals at once, more power to you! If you're just getting started with eating a more balanced diet, you might find that it's more helpful to simply prepare grab-and-go foods so that you're not tempted to eat something that throws you off of your plan the moment that hunger strikes. Cutting fruits and vegetables ahead of time can make it much easier to reach for them when hunger strikes. Cooking a double portion of a healthy dinner—and storing the other portion in the fridge for tomorrow's lunch—can also help balanced eating feel less daunting.
• Watch the sugar. While it may be tempting to chow down on sugar when you're in the need of a dopamine boost, doing so can wreck your energy levels. When you're eating to boost your energy, look for a snack that offers protein, fat, and carbohydrates, as close to its natural form as possible.
• Consider checking portions. No, you certainly don't have to measure every ounce of food that you eat, but it can be helpful to understand portion sizes. Pay attention to how you feel as you adjust your portion sizes. When in doubt, increase your produce and protein portions, and decrease fats and sugars.

Understanding macronutrients and micronutrients and their role in overall health

Macronutrients are the building blocks of food that provide us with the energy we need to survive. Commonly referred to as macros, macronutrients include carbohydrates, proteins, and fats.

Carbohydrates

Contrary to what you may have heard, carbs are not evil! Carbohydrates give us the energy we need to fuel cellular activity. Sources of carbohydrates include dairy products, fruits, vegetables, grains, and legumes.

Proteins

While you need carbs for energy, you need protein to feel your best. Protein supports the maintenance and repair of your body's tissue, and works to bolster the body's immune and endocrine (hormone) systems.

Fats

A highly concentrated source of energy, fats support cell growth, protect your organs, and help the body absorb certain micronutrients. Not all fats are created equal, however, and it's best to stick to healthy fat options to give your body the fuel it needs. Olive oil, fish, nuts, and seeds all provide the healthy fats that your body craves.

Micronutrients

These vitamins and minerals are essential for a healthy body, but they're effective in far smaller amounts than macronutrients.

Vitamins like A, C, B, E, and K all support your body's production of energy and support a healthy immune system. Minerals like iron, copper, sodium, calcium, and cobalt all work to protect your bones, keep the fluids in your body balanced, and maintain a healthy metabolism.

Practical tips for tracking dietary intake and monitoring nutritional balance

In order to know where you're going, you've got to know where you're starting, and tracking your current food intake can help. This isn't a time to judge yourself, rather, it's a time to develop a starting point and figure out how you can change your nutrition to help you feel your best.

Try these tips to help you track and adjust your nutritional habits:

• Track, track, track! We can't say it enough—simply having an idea of what you're eating and where you could make changes is often all that it takes to create a shift in mindset and lifestyle. Using an app like MyFitnessPal can provide you with the insights you need to understand how different foods affect your physical and mental well-being.
• Don't procrastinate. Entering your food into your tracker immediately can improve your accuracy and help you get a better picture of your nutrition.
• Remember, drinks count. Solid food isn't your only source of nourishment. Adding drinks (including coffee, tea, and alcohol) to your daily tracker log can help you get a clear picture of how your choices are affecting your health.
• Get a buddy. If you're ready to take on the challenge of revamping your dietary habits and working toward balance, pairing up with a friend who wants to do the same can help you to stay accountable.

Leveraging Evidation's health app to get insights and optimize balanced nutrition

Creating balanced meals supports countless aspects of your overall well-being, and it's well worth the effort it takes to ensure that you're fueling your body with everything it needs. At Evidation, we're here to support you on every step of your health journey. We utilize the data you share with us from your nutrition tracking apps to provide personalized insights and recommendations for improving your dietary habits, balancing your meals, and ensuring that you're taking smart steps toward your health and wellness goals. Click here to learn more about the app and get started.

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

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

Mediterranean Quinoa Salad with Roasted Vegetables

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

You'll need:

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

Instructions:

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

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

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

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

Citrus-marinated grilled chicken

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

You'll need:

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

Instructions:

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

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

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

4. Serve chicken with reserved marinade spooned over.

Creamy Chilled Cucumber Avocado Soup

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

You'll need:

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

Instructions:

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

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

Watermelon, feta, and mint salad

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

You'll need:

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

Instructions:

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

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

Pesto zucchini noodles with cherry tomatoes

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

You'll need:

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

Instructions:

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

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

3. Add tomatoes and cook for 1 minute

4. Add pesto

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

6. Cook for 2 minutes

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

Tropical smoothie bowl

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

You’ll need:

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

Topping options: 

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

Instructions:

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

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

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

Mediterranean chickpea salad

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

You'll need:

For salad:

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

For dressing:

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

Instructions:

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

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

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

Grilled fish tacos with mango salsa

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

You'll Need:

For salsa: 

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

For spice blend:

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

For tacos: 

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

Instructions:

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

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

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

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

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

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

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

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

Caprese stuffed portobello mushrooms

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

You'll need:

Garlic butter:

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

Mushrooms:

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

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

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

Berry and spinach salad with balsamic vinaigrette

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

You'll need:

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

Instructions:

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

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

3. Drizzle dressing over spinach mixture just before serving.

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