An often-overlooked nutrient powerhouse, mussels are a fantastic way to get low-calorie protein, vitamins, and minerals to help you feel your best. Whether you're on a weight loss journey, are searching for healthy sources of protein that can support muscle and weight gain, or you're simply looking for the best types of seafood for overall wellness, you'll want to add mussels to your grocery list. Here, we'll take a look at the nutritional profile of mussels, how musses can support various systems in your body, how mussels can support healthy weight management, and how you can incorporate mussels into your nutrition plan.

Nutritional profile of mussels

There are many varieties of freshwater and saltwater mussels, and you'll find that most varieties sold in grocery stores and seafood markets are blue mussels. The shell of a blue mussel is a deep bluish-black, and the mussel inside the shell is tan.

Let's take a look at the nutritional profile of a three-ounce serving of mussels:

• Calories: 146
• Protein: 20 grams
• Fat: 4 grams
• Carbohydrates: 6 grams
• Fiber: 0 grams
• Sugar: 0 grams

Mussels also contain a wide variety of vitamins and minerals, including iron, vitamin C, vitamin A, and calcium.

Health benefits of mussels for heart, brain, and muscle health

Mussels provide a wide variety of potential health benefits when enjoyed as a part of a balanced nutrition plan.

Some of the health benefits of mussels include:

• Anemia prevention: Anemia occurs when the body does not have enough iron, causing symptoms like tiredness, muscle weakness, and shortness of breath. Mussels are a great source of iron. This is especially important for women—40% of whom do not get enough iron in their daily diets. One three-ounce serving of mussels meets about 33% of a woman's daily iron needs, making these protein powerhouses a good choice to fight anemia.
• Cardiovascular health: The omega-3 fatty acids in mussels—including EPA and DHA, two important marine omega-3s—can support a healthy heart. In addition to lowering blood pressure and keeping your heartbeat regular, omega-3 fatty acids can also help to support the health of your blood vessels.
• High-quality protein source: The protein in mussels is superior to that found in many other types of seafood, including fish. The body easily digests the type of protein found in mussels, making it easier for your body to enjoy the maximum benefits of high-quality protein, supporting your body's ability to build muscle, fight disease, heal injuries, and more.

How mussels support weight management

When you're working to lose weight or maintain your weight, it's important to choose nutrient-dense foods that provide your body with the vitamins, minerals, and macronutrients that you need, without overloading on calories. Enjoying mussels as a part of your weight loss plan can allow you to enjoy a high-quality source of protein that can deliver fantastic flavor when cooked and seasoned well.

Tips for cooking and incorporating mussels into meals

Ready to start adding mussels to your diet? Whether you're enjoying them alongside corn on the cob or other fantastic veggies, or you're placing garlicky mussels on top of your favorite pasta, there are many ways that you can incorporate them into your healthy lunches and dinners.

Check out this recipe from The Mediterranean Dish:

Steamed mussels in garlic white wine broth

Ingredients:

• Extra virgin olive oil
• 4 large garlic cloves, minced
• 1 large shallot or small red onion, halved and thinly sliced
• Kosher salt
• 1 teaspoon Italian seasoning, use this recipe
• 1/2 to 1 teaspoon red pepper flakes, or Aleppo pepper
• 3 pounds mussels
• 1 cup chicken or vegetable broth
• 1/2 cup dry white wine
• 3 tablespoons chopped fresh parsley for garnish, optional

To serve

• 1 lemon, cut into wedges
• 1 French baguette or rustic Italian bread, sliced, optional

Instructions:

• Rinse the mussels under cold running water, scrubbing with a brush, until the water runs clear. Discard any mussels that are not fully closed or do not close when you give them a gentle tap with your fingernail.
• In a large Dutch oven or 6-quart cooking pot, heat about 2 to 3 tablespoons of extra virgin olive oil over medium-high heat until shimmering.
• Add the garlic and shallots, and season with a good pinch of kosher salt. Add the Italian seasoning and red pepper flakes (or Aleppo pepper), if using. Cook, stirring frequently with a wooden spoon, until fragrant (manage the heat to make sure the garlic does not brown).
• Add the mussels and stir them around a bit, then pour in the broth and wine. Cover the pot and let the mussels steam over medium-high heat for about 5 to 6 minutes or until the mussels open up (you can give them a quick stir midway through).
• As soon as the mussel shells are open, immediately remove the pot from the heat and stir in the fresh parsley.
• Transfer the mussels and broth to serving bowls and serve immediately with lemon wedges and French or Italian bread to the side.

Potential precautions to consider

Mussels are filter feeders, which means that they eat plankton that they filter out of the water. Since mussels essentially act as water filters, they can also pick up toxins and bacteria that can make them harmful for humans to eat. Cooking mussels typically destroys these contaminants, making them safer for humans to eat.

Usually, farm-raised mussels are safer to eat than wild mussels, as they are grown on ropes that hang in the ocean and are exposed to fewer contaminants than wild mussels that live on the ocean's floor. That being said, even farm-raised mussels can contain levels of toxins that aren't a good fit for some groups of people. If you're unsure of whether it's safe for you to consume mussels, talk with your healthcare professional about which types of seafood are the best fit for your nutritional needs.

At Evidation, we're here to help you feel your best

The Evidation team is here to support you as you work to become your happiest, healthiest self. When you share your health data with Evidation, we'll compile your stats to provide you with personalized, content-based insights that give you the information you need to keep moving forward. We can't wait to support you on your journey! Click here to learn more about Evidation and download our free app today.

Enjoying fruit is a fantastic way to quell your sweet tooth while also eating in a way that helps you feel your best. With all the different diet advice available in today's digital world, it can be tough to figure out how much fruit you should be eating. Good news, produce lovers: it's very hard to get too much fruit in your diet, and most Americans don't get nearly enough. While fruit does have natural sugars, it also provides a wide variety of health benefits. Dietitians and researchers recommend that about a quarter of your daily calories come from fruit, leaving plenty of room for you to enjoy fruit at every meal. Here, we'll explore how much fruit you need to stay healthy, and how you can incorporate the expert-recommended amount of fruit into your daily nutrition plan.

Nutritional benefits of fruit

Fruit provides a wide variety of nutrients, including:

• Potassium: Watermelon, dried apricots, and bananas all provide high levels of potassium, which can help to regulate blood pressure and prevent post-exercise cramping.
• Fiber: Fiber helps to support a healthy digestive system, lower your risk of cardiovascular disease, and lower unhealthy cholesterol levels. If you're working to lose weight, you'll likely find that enjoying plenty of fiber in your diet can help you stay satiated throughout the day.
• Vitamin C: This immune-system-boosting powerhouse is especially plentiful in summer fruits, including strawberries, oranges, and mangoes.
• Folate: Especially important for pregnant women, folate (often sold as a supplement known as folic acid) can support cardiovascular health, and can help your body utilize the protein that you get from food sources.

Understanding sugar content in fruit

The skin and pulp in fruit contain high levels of fiber, which helps to slow down your digestion, allowing you to feel satiated. This can help to counteract the effect of naturally-occurring sugars in fruit. An important note: enjoying whole fruits provides far more health benefits than drinking fruit juice. Fiber is removed during the juicing process. This means that you're missing out on the benefits of whole fruit.

If you prefer drinking fruit, it's a good idea to blend up a smoothie, rather than drinking fruit juice. Smoothies still contain the fiber that you would get from whole fruit, allowing you to enjoy all the benefits of nature's candy.

Recommended daily servings of fruit

Dietitians recommend that you enjoy at least five servings of fruits and vegetables each day. Recent research showed that the most effective combination was eating two servings of fruit plus three servings of vegetables each day.

Making minor changes can make the process of incorporating fruit into your between-meal snacks easier. Enjoying a sliced apple on top of your morning oatmeal, or adding some sliced strawberries to your salad at lunch can help you easily boost the amount of fruit that you get each day.

Balancing fruit with other food groups

It's important to eat fruit as a part of balanced meals to help you feel your best. When you can, eating fruit with protein can help to further slow the digestive process and help you feel fuller for longer.

Try these simple ideas to incorporate fruit into your day:

• Top Greek yogurt with fresh berries, or enjoy a sliced apple with peanut butter alongside a plate of scrambled eggs for breakfast.
• Try adding thinly sliced apples to your sandwich for an extra crunch at lunch, or have a handful of berries to add some sweetness to your salad.
• Chop up a fresh and fun mango salsa to serve on top of grilled fish at dinner, or try some fresh fruit on top of a scoop of frozen yogurt at dinner.

Myths about fruit consumption debunked

Eating too much fruit sugar can contribute to certain health issues, including weight gain, diabetes, complications with certain health conditions like pancreatic issues, dental issues, and vitamin deficiencies. That being said, if you're eating a generally healthy and balanced diet, it's unlikely that you'll experience health issues due to fruit consumption.

There are also myths around fruit and weight loss. Many people who are working to improve their eating habits have questions about whether it's OK to eat fruit due to its high carbohydrate and sugar content. Unless you need a specific, low-carb diet plan according to your personal health needs, you can enjoy fruit as a part of many different weight loss plans.

Tips for incorporating fruit into a balanced diet

Keeping grab-and-go fruits on-hand (like bananas, clementines, apples, grapes, and other options that don't require a knife or other preparation) can make it easier to enjoy fruit as a part of your daily diet. Pre-slicing and storing fruits that require preparation (like cantaloupe, watermelon, dragonfruit, etc.) can make it easier to get a wide variety of produce.

Using a health tracker can help you keep an eye on how much added and natural sugar you're consuming, making it easier for you to eat in a way that's aligned with your goals. Since the sugar in fruit is processed differently than added sugars, you may find that your cravings for sweets decrease as you amp up your fruit consumption.

Evidation: Making the most of the health data you're already tracking

Whether you're working to lose fat, gain muscle, simply improve your overall wellness, or you have another health goal, the team at Evidation is here to help. When you choose to share health data with the Evidation app, our algorithm works to provide you with personalized, content-based insights that will help you make the decisions that move your health forward. No matter where you are in your health journey, Evidation can help you get where you'd like to go.

We're excited to support you as you move forward to achieve your health and wellness goals. Click here to learn more about Evidation and get started with our free app today.

If you're newly on a gluten-free diet, it can be tough to figure out which foods are the right fit for your needs. There are many reasons why you might decide that gluten isn't the right fit for you, including gluten sensitivity, celiac disease, or other health issues. Here, we'll explore how you can make informed dietary choices that allow you to fully enjoy your food while accommodating your needs.

What is gluten, and why do some people need to avoid it?

Gluten is a protein that's found in wheat, as well as in several other grains, including barley, rye, and semolina. This naturally-occurring compound can be extracted from these grains and added to other food products to add texture and flavor.

Most people don’t have a problem processing gluten. Typically, digestive enzymes help the body to digest food. Gluten, however, does not fully break down. Gluten that is not digested makes its way to the small intestine. For some people, however, undigested gluten in the small intestine can create an autoimmune response or other difficult symptoms.

Celiac disease is an autoimmune response to gluten. Left unchecked, celiac disease can cause damage to the small intestine. People with other digestive conditions, such as IBS or diverticulitis, may find that they feel better on a gluten-free diet.

Foods that are naturally gluten-free

Many foods are naturally gluten-free. Incorporating plenty of naturally gluten-free foods into your diet can help you stick to your nutrition plan while enjoying a wide variety of foods.

Naturally gluten-free foods include:

• Fruits
• Vegetables
• Meats
• Fish
• Dairy products
• Legumes
• Herbs and spices (in their pure form)
• Oils and fats
• Eggs
• Grains including rice, quinoa, millet, buckwheat, and corn
• Nuts and seeds

Safe gluten-free grains and starches

While a gluten-free diet certainly can also be a low-grain and starch diet, it doesn't have to be that way.

Gluten-free grains and starches that you can enjoy on a gluten-free diet include:

• Rice
• Quinoa
• Sorghum
• Potatoes
• Millet
• Tapioca
• Buckwheat
• Amaranth
• Corn

If labeled gluten-free, you can also enjoy oats, oat bran, oat flower, and yeast.

Packaged foods that may contain hidden gluten

It's important to keep an eye out for hidden gluten in foods that you may not think of as containing gluten, including dressings, sauces, and sweets. While it can be frustrating to find gluten in unexpected places, you'll likely quickly find replacements that taste just as good—and that help you feel your best.

Common packaged foods that (surprisingly) contain gluten include:

• Beer
• Candy
• Caramel coloring
• Cold cuts
• Flavored potato chips
• Flavored yogurt
• Hot dogs
• Malt extract
• Rice mixes
• Soy sauce
• Salad dressings
• Spice mixes
• Teriyaki sauce
• Veggie burgers

We get it: it can be tough to give up some of your favorites when you realize you need to adopt a gluten-free diet. Thankfully, you'll find that most grocery stores now offer a gluten-free section. You'll also be able to find plenty of options for homemade gluten-free treats, and you'll be able to rest assured that the foods you make in your own kitchen are free from cross-contamination.

Foods to avoid on a gluten-free diet

In addition to avoiding wheat, there are some other whole foods that you'll need to keep out of your diet in order to stick to your gluten-free plan.

Whole foods that you'll need to stay away from on a gluten-free diet include:

• Barley
• Brewer's yeast
• Bulgur
• Farro
• Malt
• Modified wheat starch
• Rye
• Semolina
• Spelt

How to read food labels for gluten content

It's important to take your time learning how to effectively read labels to find hidden sources of gluten, especially as you're beginning your gluten-free journey and learning what foods work for you.

A few simple tips to help you identify sources of gluten on food labels include:

• Check if the label says gluten-free. If it does, you're good to go. If it doesn't, it's time to do some digging.
• Look under the ingredients (typically underneath the nutrition facts section) for the "contains" information. If gluten, wheat, wheat starch, rye, barley, brewer's yeast, malt extract, malt vinegar, or malt flavor are listed, you'll want to put the product back on the shelf.
• Look for voluntary advisory statements, such as "may contain wheat" or "processed in a facility or on equipment that processes wheat," and avoid these products.
• You can also use apps like Spoonful to help you determine whether certain products are gluten-free.

Tips for eating out on a gluten-free diet

Enjoying your favorite restaurants can become a little complicated when you're on a gluten-free diet plan, but often, you'll find that you're able to keep enjoying your favorite restaurant-prepared meals.

A few tips to help you stay on track when you're dining out:

• Avoid fast food and quick-service restaurants, as a hurried atmosphere can make it less likely that the kitchen will be able to fully accommodate a gluten-free diet.
• Call before you arrive at the restaurant to talk to the host/hostess and/or chef to discuss your options.
• Clearly explain your dietary restrictions to your server. It may be helpful to have your restrictions listed on a card so that your server can easily relay necessary information to the chef.
• When your food is brought to the table, confirm that it's what you ordered.

Evidation: Here to support your health, no matter what your nutrition plan

No matter what your health goals, Evidation is here to help you stick to the guidelines that help you feel your best. When you choose to share the health data you're already tracking with Evidation, we're able to aggregate your data to provide you with content-based, personalized insights that can provide you with the information you need to keep moving forward in your health journey. Click here to learn more about Evidation and download our free app today.

The most common form of arthritis, osteoarthritis, occurs when the protective tissue that normally protects the ends of the bones begins to deteriorate. Many people experience osteoarthritis over time. Thankfully, there are steps that you can take to minimize the symptoms of osteoarthritis, including choosing anti-inflammatory foods that can help to slow the progression of the disease.

Here, we'll explore how your nutritional choices can support a comfortable life with osteoarthritis, and how you can work some of these anti-inflammatory foods into your daily diet.

Importance of anti-inflammatory foods for osteoarthritis

While foods and supplements cannot cure osteoarthritis, certain diets can reduce the symptoms of the condition for some people. Inflammation is a common symptom of osteoarthritis that can lead to pain. When you choose to enjoy foods that have anti-inflammatory properties, you may be able to reduce your pain, allowing you to move through your daily activities more easily.

Eating a healthy diet rich in anti-inflammatory foods often naturally leads to lower cholesterol levels, which may help to reduce your risk of developing cardiovascular disease, which has been linked with osteoarthritis. Finally, eating whole, nutrient-dense foods may also help you lose weight, which can help to ease pressure on your joints, lessening your osteoarthritis symptoms.

Omega-3 rich foods for joint health

When eaten as a part of a balanced diet, foods that are rich in omega-3 fatty acids may help to reduce inflammation in the body.

According to registered dietitian Mira Ilic, polyunsaturated fats are key for overall well-being. There are two types of polyunsaturated fats, omega-6s and omega-3s.

Of the difference between the two, Ilic says, "Omega-6s tend to be pro-inflammatory. The American diet has 10 or more omega-6s than omega-3s, so it's important to understand the right balance."

Foods rich in omega-3 fatty acids include:

• Mackerel
• Salmon
• Herring
• Anchovies
• Flaxseed
• Chia seeds
• Walnuts

We need some omega-6 fatty acids in our diets as well, but it's important not to overdo it on foods that are rich in omega-6s, including eggs, mayonnaise, sunflower seeds, canola oil, and safflower oil.

Antioxidant-rich fruits and vegetables

Many studies have shown a connection between a diet rich in antioxidants and a decreased risk of diseases associated with chronic inflammation. You already know that enjoying a healthy diet is key to easing osteoarthritis pain—loading up on these antioxidant-rich fruits and vegetables can help your nutrition plan do even more to ease your symptoms.

Antioxidant-rich fruits and vegetables include:

• Blueberries
• Cranberries
• Artichokes
• Blackberries
• Kidney, pinto, and black beans
• Dark leafy greens
• Strawberries
• Red delicious apples
• Pecans

Keeping these foods on hand and incorporating them into your meal plan whenever possible may help to relieve some of your symptoms and help you feel your best.

Foods high in vitamin D and calcium

Your body needs both calcium and vitamin D to function, and both nutrients help to keep your bones and muscles healthy and strong. Enjoying healthy snacks and meals that are high in vitamin D and calcium can help to lower your risk of bone fractures. When your body doesn't get enough calcium from food, it can pull it from your bones, causing the bones to weaken. Vitamin D helps your body absorb calcium. Both nutrients are crucial in helping you strengthen your bones.

Foods high in vitamin D include salmon, canned tuna, canned sardines, egg yolks, plant-based milks, fortified cereal, and orange juice. Foods high in calcium include cow's milk, cooked collard greens, canned sardines, ricotta cheese, low-fat plain yogurt, Greek yogurt, cooked kale, and oranges.

Incorporating fiber-rich foods to reduce inflammation

Current research shows that a diet high in fiber may help to reduce inflammation, potentially easing your osteoarthritis symptoms. In addition to potentially lowering inflammation-related proteins in the body, enjoying foods high in fiber may also help you lose weight. If you're overweight, weight loss may help to reduce your osteoarthritis symptoms as it eases the pressure on your joints.

Foods that are high in fiber include:

• Oatmeal
• Cornmeal
• Brown rice
• Beans
• Broccoli
• Chia seeds
• Lentils
• Avocado
• Pears
• Apples
• Sweet potatoes

Making anti-inflammatory nutrition an integral part of your osteoarthritis care plan

Changing the foods that you eat to support your body's fight against osteoarthritis symptoms can help you feel your best. In addition to including the foods listed above in your dietary plan, it's also a good idea to avoid foods that can increase inflammation, including red meat, processed meat, margarine, foods with added sugars, fried foods, processed snack foods, and refined grains.

Your doctor may also recommend that you engage in exercise at least a few times each week. According to the Arthritis Foundation, "Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in patients with osteoarthritis."

It's also important to see your doctor regularly and follow their recommendations to help you live the happiest, most comfortable life possible.

The Evidation team is here to help

At Evidation, we're here to support you through every step of your wellness journey. Whether you're just getting started with figuring out how to be your healthiest self or you're working to fight against specific health issues, we're here to provide you with the health insights that you need to move forward. When you choose to share the health data that you're already tracking, we'll work to provide you with content-based insights that make sense for your wellness. Click here to learn more about Evidation and download the app today.

An apple a day doesn't just keep the doctor away—it can keep the pounds away, too. Enjoying fruits and vegetables is a key part of many nutrition plans, and adding apples to your diet can provide the fiber, vitamins, and craving-kicking natural sweetness that you need to stick to your nutrition goals for weight loss.

Here, we'll take a look at the nutritional profile of apples, how enjoying apples can support healthy weight loss, the best variety of apples to help you manage your weight, ways that you can include apples in your meals and snacks, and the best way to include apples into your nutrition plan when you're trying to lose weight.

Nutritional profile of apples

The nutritional profile of apples can vary depending on size and variety.

A typical apple's nutritional profile includes:

• Calories: 95
• Protein: .4g
• Carbs: 25g
• Sugar: 19g
• Fiber: 4g

Despite the semi-high natural sugar content of an apple, its glycemic index—or the amount that your blood sugar increases after eating one—is low, due to its high fiber content.

How apples support weight loss

Apples are rock stars in the weight loss world, and for good reason. Their impressive nutritional profile and myriad health benefits make apples a great choice.

Here's why you should consider adding apples to your weight management plan:

• High fiber content. Foods with a high fiber content have the ability to help you feel full for longer periods of time, and can aid in digestion. Eating apples regularly can help you meet your daily fiber requirements, which can help create sustainable weight loss.
• Low calorie content. Apples—like many fruits and vegetables—have a high water content, creating a lower calorie count that makes them easy to fit into most weight loss nutrition plans.
• Simplicity. It's hard to beat the convenience and versatility of apples. When you're on the run and need a healthy snack, throwing an apple into your bag is a simple option. Apples don't need to be refrigerated, don't require a container, and can be eaten on the go.

In a 12-week study, overweight women who ate 1.5 apples per day lost 2.9 pounds over the course of the study compared with women who did not add apples to their diet. The results of the study suggest that high-fiber diets tend to decrease body weight—researchers noticed the same phenomenon in a group that added pears, another high-fiber fruit, to their diet.

Best types of apples for weight management

When you're browsing in-season produce and are trying to find the best apples for your health, any choice is going to be a good one. The best apple for your health is the one that you're going to eat, so choosing your favorite variety is what matters.

That being said, there are some apple varieties that offer specific health benefits, including:

• Red Delicious apples have higher levels of antioxidants than other types of apples.
• Pink Lady and McIntosh apples are known for their high vitamin C levels.
• Honeycrisp and Granny Smith apples provide the most substantial fiber boost.

Creative ways to include apples in your meals and snacks

Ready to add more apples to your diet? Whether you enjoy them alone or with other healthy foods, you'll quickly be able to see what an easy and helpful addition apples are to a balanced diet.

Check out these satisfying snacks that can help you fit more apples into your day:

• Fruit salad: Add apples to a salad of summer fruits for a fiber boost and a fun crunch.
• Apples and peanut butter: Add this satisfying snack to your daily routine, or enjoy it alongside a meal.
• Apple nachos: In the mood for a decadent dessert? Slice apples thinly and drizzle with a bit of honey. Top with sliced almonds and shredded coconut.

How many apples should you eat per day for weight loss?

Eating up to three apples each day may help with weight loss. It's important to note that unless you're eating at a caloric deficit, you won't lose substantial weight. Experts recommend adding apples to a calorically appropriate, high protein diet that's low in added sugars. Engaging in both cardio exercise and strength training can also help to support your weight loss efforts.

At Evidation, we're here to help you make the healthy decisions that make you feel your best

When you choose to share the health data that you're already tracking with Evidation, you're making a smart move toward getting the information you need to move forward on your health journey. We'll use the data that you choose to share to offer personalized, content-based insights that provide you with the information you need to make progress. Bonus: with your permission, we'll be able to use your health data to inform medical research, allowing you to do your part to make the world a healthier place.

We'd love to support you as you work toward becoming your happiest, healthiest self. Whether you're just getting started with improving your health or you're looking for a new component to add to your wellness toolkit, we're excited to have you on board. Click here to learn more about how Evidation works and download the app so you can get started today.

The colon—also known as the large intestine—is a vital part of your digestive system. Measuring about five feet in length, the colon performs several functions for your body, including water absorption, waste storage, bacterial fermentation, and stool formation. Taking care of your colon by eating foods that support its functioning is key to avoiding gastrointestinal disorders, including colorectal cancers and inflammatory bowel disease.

Here, we'll take a look at why your colon plays such an important role in your overall health, foods you can enjoy to keep your colon healthy, and which foods you should avoid in order to protect your colon.

Importance of a healthy colon

Colon health is crucial, and you can take many steps that can contribute to the overall health of your colon. Taking care of your colon ensures that your body is able to absorb vital nutrients from food, and is able to remove waste properly.

If your colon is not functioning properly, you may experience digestive issues such as irritable bowel syndrome, constipation, abdominal pains, and diarrhea. If you're experiencing these issues, it's key to talk with your doctor at your yearly checkup. Your doctor may also recommend age-appropriate colon tests for early detection of problems, such as a colonoscopy, to detect cancer and other conditions.

Thankfully, there are many foods you can eat to help support the health of your colon. Here, we'll explore a few different categories of foods that support colon health.

High-fiber foods for colon health

Eating a balanced diet rich in fiber can go a long way in supporting the health of your colon. Enjoying whole foods, especially fruits and vegetables, can help to provide you with the fiber that you need to keep your digestive system running smoothly and protect your colon.

Fiber-rich foods that you can add to your diet include:

• Kidney, black, and pinto beans
• Lentils
• Soybeans (edamame)
• Acorn squash
• Guava
• Strawberries
• Collard greens
• Broccoli
• Carrots
• Bananas
• Cauliflower

Probiotic-rich foods that support digestion

When your colon is healthy, it supports a diverse microbiome in your gut, which can support your immune system, help with digestion, and even support a healthy mood. Many bacteria that are beneficial to the digestive system reside in the colon. These bacteria help your body to utilize nutrients found in food, including vitamin K and some B vitamins.

Eating foods that are rich in probiotics can help to support your body's microbiome and can help keep your colon healthy.

Foods that are rich in probiotics include:

• Yogurt
• Kefir
• Sourdough bread
• Buttermilk
• Sour pickles
• Soft cheeses
• Miso soup
• Sauerkraut

If you're not a fan of fermented foods, you can also explore probiotic supplements that help to support your body's needs.

Antioxidant-rich foods for colon protection

Antioxidants work to slow or stop the oxidation process in the body, which can protect your cells from dangerous free radicals. Left unchecked, free radicals can attack healthy cells, which can lead to the development of tumors.

It's believed that eating foods rich in antioxidants can promote overall health, including colon health.

Some foods rich in antioxidants include:

• Kidney, black, and pinto beans
• Blueberries
• Cranberries
• Artichokes
• Raspberries
• Strawberries
• Russet potatoes
• Dark leafy greens
• Prunes
• Pecans

Hydrating foods that support colon function

Drinking plenty of water is paramount to supporting the health of your colon. When you stay hydrated, your body is less likely to become constipated. Having regular bowel movements helps to keep the colon healthy. In addition to drinking plenty of water throughout the day, you can also enjoy foods with a high water content to boost your overall hydration levels.

Foods that have high water content and can contribute to colon health include:

• Watermelon
• Cantaloupe
• Strawberries
• Oranges
• Peaches
• Cucumbers
• Broths and soups
• Lettuce
• Plain yogurt
• Celery
• Zucchini
• Grapefruit
• Cauliflower
• Bell peppers

Foods to avoid for better colon health

Unfortunately, there are some foods that are particularly hard on the colon, including:

• Red meat
• Processed meats
• Alcohol
• Added sugars
• Deep fried foods
• Coffee
• Dairy products

If you're currently dealing with a colon condition, it's important to talk to your healthcare provider for dietary recommendations.

Tips for incorporating colon-friendly foods into the diet

Changing your diet can take some time, and researching ways to support your colon health is an important first step in the right direction.

Some ways to begin the process of adopting a colon-friendly diet include:

• Cut up fresh fruits and vegetables every few days so that you always have a healthy snack available
• Use an app to track your nutrition and aim for at least 30 grams of fiber each day
• Drink plenty of water as you add more produce and other fiber-rich foods to your diet
• Take it slow—it can take some time for your body to adjust to increased fiber levels

We're here to support you at every stage of your wellness journey.

Becoming your healthiest self is hard work, and it's important to have a good support system to help you make the choices that take your health to the next level. At Evidation, we're here to help you make the most of the health data you're already tracking. With your permission, we'll use the health data you're already gathering to develop personalized, content-based recommendations and articles that you can use to inform your next steps. No matter where you're at on your health journey, we're here to help you keep moving forward. Click here to learn more about how Evidation works and download the app today.

If you're searching for the answers to questions like "How much chia seeds per day to lose weight?" or "Are chia seeds good for you?" you've likely heard about the many benefits of these tiny, fiber-packed nutritional powerhouses. Chia seeds are celebrated superfoods that are known for their myriad health benefits and their ability to support weight loss. Here, we'll explore the benefits of chia seeds, learn how eating chia seeds each day can help to support healthy weight loss, and delve into recipes that help you make chia seeds a part of your daily nutrition plan.

Nutritional profile of chia seeds

Chia seeds are nutrient powerhouses, making them a great fit for any nutrition plan—not just for weight loss. Native to Guatemala and Mexico, chia seeds are the small, flat, oval-shaped seeds of the chia plant.

Let's take a look at the nutritional profile of chia seeds.

Nutrition facts for 1 tbsp (12g) of chia seeds:

• Calories: 58
• Total Fat: 3.7g
• Total Carbohydrates: 5.1g
• Fiber: 4.1g
• Protein: 2g

In addition to a solid macronutrient profile, chia seeds are also an abundant source of a variety of vitamins and minerals, including manganese, phosphorus, copper, selenium, iron, and magnesium. Incorporating chia seeds into your diet doesn't just work when you're actively trying to lose weight—they can also provide you with the fiber and nutrients you need to feel your best once you hit the maintenance phase.

How chia seeds support weight management

Losing weight can present challenges, and enjoying chia seeds may help you reach and maintain a healthy weight. In just two tablespoons of chia seeds, you can get nearly 40% of the daily recommendation for fiber. Eating a diet high in fiber has been shown to contribute to healthy weight loss.

That being said, chia seeds are not the end-all-be-all solution to weight loss, although adding them to a healthy, calorically appropriate nutrition plan may help to maximize your efforts.

Health benefits of chia seeds beyond weight loss

The benefits of enjoying chia seeds go far beyond any changes you may see on the scale. According to a 2023 review in the Journal of Functional Foods, the antioxidants in chia seeds may help to protect the heart and liver. Chia seeds may also help to prevent cancer, and may contribute to longevity. People who have type 2 diabetes, high blood pressure, and depression may also benefit from the fiber in chia seeds.

Chia seeds are also loaded with omega-3 fatty acids, a form of polyunsaturated fats. These are essential nutrients (meaning your body cannot make enough of them to survive), so it’s vital that you get them through food. Omega-3 fatty acids work to help all of the cells in your body function properly, but they're especially important to support eye and brain health. Chia seeds are loaded with ALAs (alpha-linolenic acid), the plant-based form of omega-3s.

Recommended daily intake of chia seeds for weight loss

While there's no official recommended daily dosage for chia seeds, adding one ounce (2 to 3 tablespoons) per day to a healthy diet may help support sustainable weight loss. It's a good idea to take your time when incorporating chia seeds into your diet. Adding a high volume of chia seeds can cause some digestive upset if your body isn't used to the high amount of fiber that the seeds contain.

Easy ways to incorporate chia seeds into meals and snacks

Looking for satisfying snacks that can help you include chia seeds in your daily life? Whether you're looking for a post-exercise smoothie or a sweet pudding to satisfy your sweet tooth, we've got you covered.

Try these ideas to enjoy chia seeds:

• Make chia seed pudding by combining 1/4 cup of chia seeds with 1 cup of liquid. Mix well and let the mixture sit for about 15 minutes. Stir occasionally. Your chia seeds will be about 80% hydrated. If you'd prefer a thicker pudding, allow the mixture to sit overnight in the fridge in a covered container.
• If you're making a smoothie, you can add a tablespoon of chia seeds per 8 ounces of liquid.
• If you're mixing chia seeds with yogurt, add a tablespoon to 8 ounces of yogurt, and be sure to add a bit of water as well to thin out the mixture and stop the chia seeds from clumping.
• Chia seeds can be added to baked goods as well. Tossing a few tablespoons into breads, muffins, or pancakes can help you amp up the nutrition in your favorite recipes.

Remember, take it slow when you're incorporating chia seeds into your diet, and be mindful of other sources of fiber in recipes so that you don't overdo it and cause digestive upset.

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When you're diagnosed with diabetes, you may experience a roller coaster of emotions. Food is an important part of our lives, and making drastic changes in our diet can feel like a daunting task.

People who are newly diagnosed with diabetes may feel overwhelmed and wonder how to get started on a new way of eating. If you're wondering how to get started, we've got you covered. Let's dive in and learn more about diabetic diets for beginners.

Diabetic diet for beginners

The first step to getting started with a diabetic meal plan is making some relatively painless changes. For example, you might swap out sugar-sweetened beverages for water. If you don't like plain water, add some flavoring to it with fruits like berries or citrus fruit. Another good place to start is by cooking at home instead of eating out.

Besides dietary changes, these lifestyle components will also help you become healthier when you're living with diabetes.

• Regular routine for meals: Get into the habit of having regular meals at the same time every day. Also, enjoy some high-fiber snacks to keep your blood sugar stable.
• Weight loss: People who are overweight can better control their blood sugar if they lose 5-10% of their body weight.
• Exercise: A combination of walking, biking, jogging, and strength training helps lower your blood sugar. Low-impact exercises like yoga are also beneficial.
• Alcohol: The American Diabetes Association (ADA) recommends that women living with diabetes should have no more than one drink every day, and men should have no more than two drinks every day.

Diabetes diet plan

As you make small changes, begin adding more non-starchy vegetables, fruits, whole grains, and lean protein to your diet.

• Protein: Eating proteins such as lean meat, eggs, chicken, fish and seafood, nuts, Greek yogurt, beans, and vegetarian proteins will help improve your blood sugar. By slowing the digestion of carbohydrates, protein keeps your blood sugar levels more stable. This means you'll feel fuller for longer.
• Fiber: Fiber isn't digested. Rather, it's broken down slowly like protein, and including plenty of beneficial fiber in your diet will help prevent sugar spikes. Choose high-fiber foods such as quinoa, oatmeal, whole-wheat bread, and whole-wheat pasta. You can also get a lot of fiber from beans, vegetables, fruits, and lentils.

These are some examples of non-starchy vegetables:

• Asparagus
• Artichokes
• Beets (they do have starch, but it's minimal)
• Brussels sprouts
• Bean sprouts
• Celery
• Carrots
• Cabbage
• Cucumbers
• Eggplant
• Dark leafy greens
• Mushrooms
• Green beans
• Okra
• Sugar snap peas
• Water chestnuts
• Cauliflower
• Peppers
• Onions
• Salad greens
• Tomatoes
• Squash and zucchini
• Turnips

Fruits with seeds and skin are the best ones for diabetic diets. These include apples, berries, dates, plums, peaches, and pears.

Pre-diabetic diet

If your medical care provider tells you that you're pre-diabetic, losing weight may help improve your blood sugar levels, according to a study published in 2022 by the International Journal of Behavioral Nutrition and Physical Activity.

Pre-diabetes is a serious health condition. However, the Centers for Disease Control and Prevention (CDC) reports that you can reverse pre-diabetes with dietary changes and weight loss.

A simple weight loss plan starts you out on about 1,500 calories per day, a level where the majority of people lose weight. Depending on your satiety levels, caloric needs, and blood sugar readings, you may benefit from a 1,200 or 2,000-calorie diet.

Discuss which option is best for you with your healthcare provider.

Type 1 diabetes meal plan

In the past, type 1 diabetes used to be called juvenile diabetes. Researchers and medical professionals have since come to understand that type 1 diabetes is an autoimmune disease that causes the body to attack pancreatic cells that produce insulin. Insulin is the hormone the body uses to metabolize sugar (glucose) into energy. Essentially, insulin allows your body's cells to admit glucose, which is then turned into energy.

People living with type 1 diabetes don't produce enough—and in some cases, any—insulin. If you're living with this type of diabetes, you require regular blood sugar monitoring and daily insulin therapy.

The ADA places emphasis on three primary takeaways when it comes to healthy eating for people living with diabetes:

• Limited refined grains and added sugar
• Non-starchy vegetables
• Minimally processed foods (eat whole foods instead)

A healthy nine-inch plate for type 1 diabetes looks like this:

• ¼ of the plate filled with carbohydrates
• ¼ of the plate filled with protein
• ½ of the plate filled with non-starchy vegetables
• Healthy fats in moderation (olive oil, nuts, and avocado are examples)

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Diabetes type 2 diet plan

Type 2 diabetes is also known as insulin resistance, a condition that affects about 40% of young adults and 33% of adults who are 65 and older. With type 2 diabetes, your body can't use insulin effectively, and glucose accumulates in your blood at levels higher than normal.

A diet plan for type 2 diabetes looks similar to that of type 1 diabetes, with some modifications. If you aren't taking medication for your diabetes, have no more than 60 grams of carbohydrates per meal. People living with type 2 diabetes can also enjoy healthy starchy vegetables in moderation. These include corn and sweet potatoes.

People living with type 2 diabetes can also eat sugar as long as it's no more than 10% of their daily calories.

The ADA has a "superstar foods" list that includes all of these:‍

• Beans: Black beans, kidney beans, pinto beans, and navy beans all provide minerals like potassium and magnesium. Additionally, beans are high in fiber.
• Dark green leafy veggies: Include collard greens, spinach, and kale for vitamins C, A, K, and E. Leafy greens are also packed with calcium, iron, and potassium.
• Citrus fruit: Lemons, oranges, limes, and grapefruit can help you meet your daily requirements for folate, vitamin C, and potassium.
• Berries: Strawberries, blueberries, and other types of berries provide antioxidants, fiber, and vitamins. When you satisfy your sweet tooth with berries, you also get the added benefit of vitamin K, vitamin C, fiber, potassium, and manganese.
• Tomatoes: Enjoy tomatoes however you like, whether raw, pureed, or in a sauce to add vital nutrients such as vitamin E, vitamin C, and potassium.
• Fish with omega-3 fatty acids: Fish high in essential fatty acids include salmon, mackerel, sardines, herring, albacore tuna, and trout. Enjoy your fish grilled, baked, or broiled instead of fried to avoid adding more fat and carbohydrates.
• Nuts: Healthy fat found in nuts can help you manage your hunger. Also, some seeds and nuts—flax seeds and walnuts are examples—are also excellent omega-3 fatty acids sources.
• Whole grains: Look for products with the word "whole" in them. For example, whole oats, quinoa, farro, and whole-grain barley are all good options.

Healthy diabetic eating plans for healthier living

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

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

What is a healthy lunch?

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

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

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

Things to eat for lunch

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

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

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

How to meal plan for the week

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

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

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

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

Quick and easy healthy lunch ideas

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

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

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

Portion size

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

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

Here are some general portion size guidelines:

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

Reaching your health goals with nutritious lunch ideas

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