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

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

What is a healthy lunch?

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

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

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

Things to eat for lunch

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

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

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

How to meal plan for the week

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

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

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

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

Quick and easy healthy lunch ideas

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

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

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

Portion size

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

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

Here are some general portion size guidelines:

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

Reaching your health goals with nutritious lunch ideas

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

Most of us have heard the advice from experts: Drink eight 8-ounce glasses of water every day for optimal health (the "8x8 rule"). After all, the average adult's body is made up of 50 to 70 percent water. But is the 8x8 rule accurate, or is this an arbitrary number? Hint: It's an arbitrary number, and it doesn't apply to everyone.

The fact is that we all need plenty of water, but deciding how much water to drink in a day depends on several different factors. Let's dive in and learn more about precisely how much water you need—based on your unique situation—and why it's important to stay hydrated.

How much water should you drink daily?

You likely weren't surprised to learn that the 8x8 rule isn't the ideal fit for everyone. So, if it's not eight 8-ounce glasses of water per day, how much water should a person drink daily? It depends. While it's a simple question, the answer is complicated.

We do have a short answer to this question, but please keep reading to determine how much water you need based on your unique circumstances. According to the U.S. National Academies of Sciences, Engineering, and Medicine, this is how much water adult men and women should drink every day:

• Males: 15.5 cups (125 ounces or 3.7 liters) per day
• Females: 11.5 cups (91 ounces or 2.7 liters) per day

Note that these figures for adults are for total daily fluid intake. We also get up to 20 percent of our daily fluids from the foods we eat, especially if we eat plenty of water-rich fruit and vegetables. Milk, coffee, tea, and most other beverages also count toward this recommended fluid intake.

The recommended water intake for children is slightly different, per the Institute of Medicine of the National Academies. The ideal amount depends on activity levels and medical conditions. Generally, children should drink this much water every day:

• Children aged 4-8: 40 ounces
• Boys aged 9-13: 64-80 ounces
• Girls aged 9-13: 56-72 ounces
• Boys aged 14-18: 88-112 ounces
• Girls aged 14-18: 64-80 ounces

Other factors impacting recommended fluid intake

Several other factors determine how much water you actually need to drink every day:

• Geographical location: If you live in a hot, dry, or humid region, you need to drink more water. People who live in high-altitude areas such as mountains also need more water to stay adequately hydrated.
• Environment: Spending time outdoors or working in overheated rooms may increase your water intake needs.
• Diet: People who drink a lot of caffeinated beverages may lose more water because of frequent urination. Equally important, you'll probably need more water if you eat a diet high in spicy, salty, or sugary foods.
• Season or outdoor temperature: Most people require more water during the warmer months because of perspiration, especially individuals who spend time outdoors.
• Overall health: Illnesses and medical conditions affect how much water you need. For example, when you have a fever or infection, you may lose more fluids through diarrhea and vomiting. Health conditions like diabetes also increase your hydration needs.
• Activity levels: If you're active or stand and walk more than average, you probably need more water than someone with a desk job. Also, if you do physical activities such as exercising or even just getting your steps in, you'll need to recover your water loss by drinking more.
• Pregnancy or breastfeeding: People who are pregnant or breastfeeding need more water to keep themselves hydrated.

To calculate precisely how much water you need to drink every day, use this tool from the University of Missouri.

Benefits of drinking water throughout the day

Every single cell, tissue, and vital organ in your body requires water to function properly. Here are some of the many reasons to make sure you drink plenty of water:

• Heart health: Maintaining adequate hydration contributes to heart health and reduces the risk of cardiovascular failure.
• Brain health: Your brain is made up of about 73 percent water, and the lubrication helps with firing your hormones and neurotransmitters. Hydration has an effect on focus and concentration, but it also plays a role in your moods, memory, and emotional health.
• Weight maintenance: Drinking more water can curb your appetite and increase your metabolism. 
• Kidney health: Your kidneys use water to remove waste and toxins from the body. Kidneys also play a crucial role in maintaining the right balance of salt, water, and minerals in your body.
• Joint health: Joint cartilage is made up of about 80 percent water, so staying well-hydrated can help lubricate and cushion your joints.
• Energy levels: Poor hydration affects the flow of nutrients to our cells, resulting in fatigue. Stay well-hydrated to keep your energy level high.
• Immune system health: Staying hydrated helps us have a more robust immune system, which fights off diseases and illnesses.
• Skin health: Our skin consists of about 64 percent water. If your skin has to give up moisture to more critical bodily functions, it will become dry. This can eventually result in wrinkles and irritation.

What happens if you don’t drink enough water?

Staying adequately hydrated has a positive impact on nearly every aspect of your health. Not drinking enough water has an effect on your physical performance and can cause cognitive impairment, kidney and urinary problems, and an increased risk of various other health issues. Moreover, severe dehydration requires immediate care because it's a medical emergency.

You may be approaching dehydration if you're feeling lightheaded or overly tired and have a dry mouth. Signs of severe dehydration include:

• Dark urine: Aim for pale yellow urine. If your urine is the color of dark apple cider, you're likely dehydrated unless you are taking medication that changes the color of your urine.
• Extreme thirst: If you're feeling thirsty, you may already be approaching dehydration. But don't rely completely on thirst. Note that people aged 65 and older are at increased risk of dehydration because the body's thirst mechanisms begin to malfunction with aging. Newborns and infants also face a higher risk of dehydration because of their low body weight.

Can you drink too much water?

Most adults rarely drink too much water, but athletes such as marathon runners need to be careful about drinking too much as they attempt to prevent dehydration. If you drink too much water, your kidneys can't eliminate the excess water, causing your blood's sodium content to become diluted. The result can be a potentially fatal condition called hyponatremia. According to the National Kidney Foundation, life-threatening overhydration symptoms include:

• Confusion, headache, or fatigue
• Low blood pressure
• Nausea or vomiting
• Energy loss
• Muscle weakness
• Cramps or twitching
• Restlessness
• Seizures or coma

Staying hydrated for optimal health

How much water should you drink a day? We've laid out all of the different factors that affect how much H2O you should have every day, along with the most important water benefits. The answer is that it's different for everyone. Understanding your personal needs is the first step.

Evidation Members can earn points by tracking self-care activities, such as staying hydrated, walking, eating healthy food, sleeping, and more. Download our app today to get started.

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A comprehensive guide to calorie count calculations

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

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

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

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

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

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

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

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

Calorie counting depends on multiple factors

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

Health conditions

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

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

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

Age

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

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

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

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

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

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

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

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

Biological sex

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

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

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

Activity level

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

Health goals

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

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

Additional factors

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

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

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

The bottom line – calorie counts are personal

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

How to calculate caloric intake

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

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

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

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

Use a calculator to help

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

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

• MyFitnessPal
• Samsung Health
• Apple Health

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

The potential drawbacks of calorie counting

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

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

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

Choosing smart calories

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

Avoid cutting calories too drastically

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

Avoid empty calories 

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

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

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

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

Choose nutrient-rich foods

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

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

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

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

Choose healthy carbs

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

Opt for lean proteins

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

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

Look at eating plans

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

Take charge of your health

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

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

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

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

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

9 healthy eating tips for your holiday feast 

Get enough sleep

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

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

‍What do these hormones do? ‍

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

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

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

Stay active

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

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

‍But staying active doesn't just help with stress. 

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

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

Don’t skip meals

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

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

‍Why?

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

‍Skipping meals can also cause you to:‍

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

Bring healthy dishes

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

‍Some healthy holiday dishes ideas include:‍

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

‍Ideally, consume a balance of:‍

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

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

Stay hydrated

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

Harvard suggests a daily water intake of:

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

Take a break

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

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

Keep your distance

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

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

‍Some healthy snacks could include:‍

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

Try to limit calories from drinks

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

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

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

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

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

Look before you eat

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

Conclusion 

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

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

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

A recent study found that approximately 40 percent of young adults experience insulin resistance, even without having diabetes. 

Insulin resistance can lead to prediabetes which affects an estimated 84 million Americans aged 18 and older.  

That’s why eating for insulin resistance can be so important. 

‍But what is insulin resistance?

‍How does it develop?

‍What are the symptoms we should look out for?

‍And how can we eat a diet that keeps our blood sugar at healthy levels and helps to improve our insulin resistance?

In today's article, we’ll be answering all these questions. Keep reading to find out more about insulin resistance and certain diet tips to help you deal with it.

What is insulin resistance? How does it develop?

To understand insulin resistance, we first need to take a look at what insulin is.

Insulin is created in the pancreas. It’s a hormone that helps glucose in our blood enter other cells in our muscles, liver, and fat so our bodies can use that glucose for energy. 

‍Glucose is the main sugar found in our blood, and it’s our body’s main source of energy. We get glucose from the foods we eat, and it’s also produced by our liver when required. 

When glucose levels rise in our blood, the pancreas releases insulin to help glucose enter other cells and aids us in maintaining a normal range of blood glucose levels. Keeping a normal range of glucose is important because high levels can cause damage to our blood vessels, nerves, and even organs. Insulin works to prevent that. 

This explains insulin and why we need it. 

‍But what is insulin resistance, and what causes it? 

Insulin resistance occurs when the cells in your muscles, liver, and fat can’t take up glucose from your blood effectively. These cells don’t respond well to insulin. As a result, your pancreas creates more insulin in hopes of offsetting this resistance from your cells.

So long as your pancreas creates enough insulin to counteract your cell's weak response, your blood glucose levels will stay in a healthy range. 

But, if your cells become too resistant to insulin over time, it could lead to elevated blood sugar levels which can cause prediabetes and eventually Type 2 diabetes.

‍But, how does insulin resistance actually develop?

It’s still unknown exactly how insulin resistance happens. Some genes have been identified that may cause an increased likelihood of its development, and older aged people might be more susceptible.

It’s thought that excess body fat and a lack of physical activity could be two main contributing factors to insulin resistance.

What are the symptoms of insulin resistance?

If someone has insulin resistance, but their pancreas is still managing to produce enough insulin to counteract the resistance, they won’t have any symptoms.

But if their insulin resistance gets worse with time, they can experience elevated blood sugar levels (hyperglycemia). Some symptoms of high blood glucose levels include:

• Frequent urination
• Increased thirst and hunger
• Slow-healing sores and cuts
• Blurred vision and headaches
• Skin and vaginal infections

It’s important to be aware of common symptoms of high blood sugar levels as it can help you take the proper precautions and get the help and diagnosis you need. 

Diet tips for eating with insulin resistance

Because your diet can affect glucose levels, it’s important to know the foods to avoid and low insulin foods that may be more suitable to include in your diet. 

When adjusting your diet due to insulin resistance, it’s important to reduce the consumption of simple sugars (simple carbs). 

‍Some foods to avoid if you have insulin resistance include: ‍

• Prepackaged and processed foods
• Simple carbohydrates like white rice and white bread
• Foods high in saturated fats like bacon, milk, and sausage
• Foods or drinks with added sugar like juices, sweets, and soda 

It’s recommended that someone experiencing insulin resistance should eat a diet with whole grains and high amounts of non-starchy vegetables and raw fruits.

Non-starchy vegetables are full of fiber, minerals, and vitamins and they’re usually low in carbohydrates and sugar making them ideal for someone with insulin resistance.

Fruits are naturally higher in carbohydrates and sugars, but in their whole and raw form, they cause lower blood sugar spikes compared to candy or treats with added refined sugars. They also have plenty of essential vitamins, minerals, antioxidants, and fiber. 

Some great vegetables and fruits you can add to your diet include:

• Kale
• Plums
• Onions
• Spinach
• Broccoli
• Peaches
• Tomatoes
• Cantaloup
• Asparagus
• Berries (blueberries, blackberries, etc.)

Fruits and vegetables are important components of any diet. But you also need a source of energy. And carbohydrates are a key source of fuel for keeping you going throughout the day.

‍But what are good sources of carbs for someone experiencing insulin resistance?

It’s best to aim to get your source of energy from complex carbs and whole grains. Some examples of whole grains and complex carbs include:

• Quinoa
• Brown rice 
• Buckwheat
• Steel cut oats
• Whole wheat bread

We’ve talked about vegetables, fruits, and carbs - but what are some good sources of protein?

There’s evidence that saturated fats worsen insulin resistance. With this in mind, it’s best to avoid foods with high amounts of saturated fats and get your protein from lean meat sources. If you follow a plant-based diet, certain legumes and beans might be more suitable for you. 

Some good sources of lean protein, legumes, and beans include:

• Trout
• Shrimp
• Lentils
• Poultry
• Lobster
• Scallops 
• Chickpeas
• Egg whites
• Black beans 

Avoiding unhealthy fats and working to ingest healthy fats is also crucial in maintaining a healthy diet with insulin resistance. 

This study found that eating more unsaturated fats in place of saturated fats can improve insulin secretion and resistance and can even lower blood sugar levels.

Some healthy sources of fat include:

• Avocados
• Chia Seeds
• Extra virgin olive oil
• Nuts like almonds, cashews, and walnuts
• Butters from nuts like peanut butter and almond butter

Closing thoughts - Eating for insulin resistance

With 40 percent of the population dealing with insulin resistance to some degree, understanding what it is and how to eat to manage it is a key to maintaining and living a healthy lifestyle.

Whether you have insulin resistance yourself or have a loved one or coworker who deals with it, we encourage you to share this article with them so they can understand it better and learn the best types of foods to eat and avoid.