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Let’s face it, sugar is delicious—especially if you have a sweet tooth. But it’s clear a diet high in sugar isn’t great for your health or weight. Alternative sweeteners or sugar substitutes have emerged in recent decades as an option to cut back on table sugar while still enjoying the same sweet sensation. The truth, though, is a lot more complicated.

One of the reasons sugar can be so detrimental to health is that it can add up quickly. Sugar contains nearly four calories per gram. The average 12-ounce (355 ml) can of soda contains 39 grams of sugar. So, that’s 156 calories!

In other words, you don’t have to consume many sugary foods to get a huge dose of calories. And the more calories you consume, the harder your body has to work to burn them off. If calories aren’t burned, that can translate to weight gain.

Alternative sweeteners typically contain far fewer calories per gram. That’s what makes them so appealing for those looking to limit calories without suffering sweets withdrawals.

Luckily, you have a lot of choices.

Table Sugar: Glucose and Fructose

Before the conversation shifts to alternatives, let’s talk about the real thing—simple table sugar. It is by far the most widely used sweetener, over 175 million metric tons were consumed worldwide last year.

Table sugar, or sucrose, is what is called a disaccharide. That’s a carbohydrate made up of simple sugars called monosaccharides (made of a single sugar molecule, which makes a disaccharide those sugars made of two saccharides). In this case, the monosaccharides are glucose (also known as dextrose) and fructose.

As already discussed, sucrose isn’t the healthiest substance to consume in large quantities. The body breaks it down into glucose and fructose. And the glucose is quickly absorbed into your bloodstream. This often results in a quick boost of energy, but makes it a poor choice for those looking to maintain their healthy, normal blood-sugar levels.

But what about the primary components of sucrose—glucose and fructose? Both are among the most abundant simple sugars on the planet. They’re present in many fruits, vegetables, and even honey. Both are also available in refined forms. Glucose doesn’t have the same sweetness level as sucrose, because it doesn’t contain fructose. Fructose has the ability to easily adhere to the sweetness receptors in your mouth. But both fructose and glucose contain a similar number of calories as sugar—about four per gram.

Glucose’s ability to quickly raise blood sugar levels also makes it a trigger for the release of insulin. Insulin is a hormone made in your body that allows sugar (glucose) from carbohydrates to enter cells for use as energy. This is a big reason why glucose is used as the reference food for Glycemic Index (GI) testing. GI is a test designed to measure how quickly a carbohydrate food raises blood glucose levels compared to glucose. Consuming pure glucose is not suitable for most people. Although the sweetener can be ideal for athletes or those needing quick energy during a workout.

You’ll find glucose as a common additive in foods because it is easy to produce. That comes from the fact that it can be derived from starches like potatoes and rice.

Fructose, meanwhile, has a higher sweetness level than both glucose and sucrose, nearly 1.7 times that of normal table sugar. It’s the sweetest of the naturally occurring sugars. Fructose is commonly found in fruits, vegetables, fruit juices, and makes up part of honey.

Like other simple sugars, a diet rich in fructose could lead to weight gain and potential health problems. Fructose must be converted to glucose in the liver before it can be used for energy. So, it doesn’t raise blood-sugar levels as quickly. Because the body processes fructose differently than other sugars, an excess of fructose could contribute to higher levels of triglycerides and cholesterol, and could cause the liver to store excess fat.

Now that you have a good idea about regular table sugar, let’s dig into some of the most popular sugar substitutes.

Stevia: A Potent Plant

One of the most widely used alternative sweeteners is derived from Stevia rebaudiana, a shrub native to South America. Stevia is anywhere from 100 to 300 times sweeter than sugar, but contains zero calories. It also doesn’t raise blood-sugar levels. That makes it a good choice for people who want to support healthy blood-sugar levels already in the normal range.

Stevia leaf and extracts are classified by the U.S. Food and Drug Administration (FDA) as a “dietary supplement,” but have not been granted Generally Regarded as Safe (GRAS) status yet. However, Rebaudioside A—one of the chemicals in stevia—was granted GRAS status in 2008, and is used as a “food additive” and sweetener.

There are no known serious adverse health effects from stevia observed during human trials. There are, however, some commonly reported side effects. They include bloating, nausea, and a bitter aftertaste.

Xylitol: Best for Oral Care

Xylitol is what’s known as a sugar alcohol—a carbohydrate found in many different types of fruit. Don’t let the name fool you though, it doesn’t contain any of the alcohol most are familiar with.

Xylitol does have a sweetness very similar to sugar with about 40-percent fewer calories. It also doesn’t have a noticeable effect on blood-sugar levels.

Some studies have indicated that xylitol may support dental health, which is why you will find it in many different types of chewing gum and oral-care products. The bacteria in your mouth also can’t feed off of xylitol, which may help maintain good oral health and hygiene.

There are a few concerns with xylitol, though. It doesn’t break down in your gut as efficiently as sugar does. So, if you consume it in a high enough dose, it can cause diarrhea or gastrointestinal pain. The U.S. FDA has granted xylitol GRAS status. But it can be highly toxic to dogs, so be careful if you have pooches at home.

Erythritol: Great for Taste

Another sugar alcohol, erythritol, is also found naturally in many different fruits. Erythritol has about 70 percent of the sweetness of sugar, at a fraction of the calories. With 0.24 calories per gram, it contains six percent of the calories of sugar.

One of the major advantages of erythritol as an alternative sweetener is that it tastes remarkably similar to sugar. It manages to do this without having major effects on blood sugar, either. So, it’s another good sugar alternative for those looking to maintain healthy blood sugar already in the normal range.

The human body does not have the ability to break down erythritol, so most of what is consumed is excreted unchanged.

The powdered, commercially available form is produced by industrial methods. And it was granted GRAS status in 2001.

As with most sugar alcohols, consuming a large amount can cause gastrointestinal discomfort. Several studies have shown that erythritol does seem to be better tolerated by the body than other alternative sweeteners.

Two More Sugar Alcohols: Mannitol and Sorbitol

Mannitol is another sugar alcohol that has a variety of uses, particularly in the pharmaceutical field. It’s most commonly used as a diuretic (which helps your body expel salt and water). And mannitol has many other medical applications, to go along with its role as an alternative sweetener.

Mannitol has roughly 40 percent of the calories of sugar, but only about half of the sweetness. This makes it a poor choice for those counting calories. However, mannitol isn’t absorbed into the bloodstream quickly, which makes it an ideal choice for people concerned about maintain healthy blood-sugar levels already in the normal range.

It is also nonhygroscopic, which means it doesn’t absorb any moisture from the atmosphere until the humidity level is above 98 percent. This makes mannitol effective as a hard coating for candies, chocolate flavors, dried fruits, and chewing gums. Like other sugar alcohols, it can have a laxative effect in high doses.

Sorbitol is a sweetener with an abundance of commercial and culinary applications. This sugar alcohol does occur naturally in many fruits like pears, apples, peaches, and prunes. Technically, sorbitol is not an artificial sweetener, but, as an additive, it’s most often highly processed.

Sorbitol contains about 2.6 calories per gram, or about 65 percent that of sugar. Like mannitol, it has roughly half of the sweetness. So, there are better options for people on a low-calorie diet. Similar to other sugar alcohols, sorbitol is good choice for those concerned about supporting healthy blood-sugar levels already in the normal range. That’s because it isn’t absorbed by the body quickly.

Sorbitol is popular in the production of sugar-free products like chewing gum, mints, and toothpaste. One non-sweetener benefit is it can control moisture content and act as a preservative. Sorbitol also doesn’t metabolize in the mouth, so bacteria can’t feed on it. This is another reason why it’s commonly found in chewing gum. Like other sugar alcohols, it can have a laxative effect.

Aspartame: Controversial and Effective

You may have seen aspartame marketed as Nutrasweet® or Equal®. Under either name, this artificial sweetener has become somewhat controversial over the years. Anecdotal evidence abounds on the internet blaming the substance for everything from hair loss to more serious health issues.

There was some early research done in Italy that linked aspartame to certain types of health problems in rats. But later evaluation of the data cast doubt on the research. To date, there have been no studies linking aspartame to any adverse health effects, and the U.S. FDA has granted it GRAS status.

Aspartame has roughly the same number of calories per gram as normal sugar—around four. But it’s 200 to 300 times sweeter, which means the same sweetness level can be achieved by using a small amount of aspartame.

Like most low-calorie sweeteners, aspartame doesn’t have an effect on blood sugar. People working to maintain healthy blood-sugar levels already in the normal range have been using it for years. And it’s one of the most common artificial sweeteners on the planet.

It should be noted that individuals with the rare genetic defect known as phenylkenoturia (PKU), should avoid aspartame altogether. Aspartame contains the amino acid phenylalanine. People with PKU (a genetic disorder) can’t metabolize the amino acid phenylalanine efficiently and must avoid it. If blood levels get too high, neurological, behavioral, and dermatological problems can occur.

Maltodextrin for Sweetness?

Maltodextrin is a white powder produced from a variety of starches like rice, potatoes, wheat, and corn. It is a common food additive, typically used as a thickener to increase the volume or consistency of a processed product. It’s easy to produce, you can find maltodextrin in everything from gelatins to sauces, salad dressings, powdered drinks, and even lotions or shampoos. It’s also used as a preservative.

Maltodextrin is generally tasteless and contains a relatively low amount of sugar. But it’s still highly caloric—around four per gram—and is highly processed. Maltodextrin is also absorbed into the blood stream quickly, which makes it a poor choice for people concerned about maintaining healthy blood-sugar levels.

But maltodextrin is a quickly digested carbohydrate. That makes it an excellent ingredient in sports drinks and energy bars. Since it also doesn’t require a lot of water to digest, you can get efficient calories without risking dehydration.

Yacon Syrup: Great for Gut Health

Yacon syrup is an alternative sweetener that has recently become very popular as a weight-loss option. It is derived from the yacon plant, also called Smallanthus sonchifolius, which is native to South America. And the syrup has received GRAS status.

Unlike many other alternative sweeteners, yacon syrup does contain some sugar in the form of fructose, sucrose, and glucose. These sugars give yacon syrup its sweet taste—similar to molasses. It’s still a sweetener that is very low in calories, though, packing about 1.3 calories per gram. That’s about a third as much as sugar.

Yacon syrup is primarily composed of what are known as fructooligosaccharides, a type of soluble fiber. These fibers aren’t digested when consumed. Instead, they make their way down the large intestine, where they can feed the helpful bacteria in your gut. Many studies have indicated that having healthy gut flora has positives for overall health—including weight management and immune support.

Yacon syrup is a sugar alternative that isn’t capable of handling the high temperatures associated with cooking or baking. So, just use it to flavor already cooked or raw foods.

What About the Health Benefits of Honey?

Humans have been eating and enjoying honey for millennia. And it is often advertised as superior to sugar. The truth is that honey still contains a large amount of sugar. It comes in the form of glucose and fructose, which means honey carries some of the same problems as normal table sugar when overconsumed.

Honey contains roughly 75 percent of these common sugars, with the remaining 20 to 25 percent split between water and traces of fat, fiber, and protein. With 3.34 calories per gram, honey has slightly fewer calories then sugar. But it’s also denser than sugar. This means if you flavor your coffee or tea with a tablespoon of honey, instead of a tablespoon of sugar, you would actually consume more calories.

What sets honey apart from other sweeteners is that it contains antioxidants like vitamin E. Dark buckwheat honey and other floral honeys tend to have the most antioxidants. And consuming antioxidants is important. They can help support overall health by fighting free radicals in the body.

Just make sure you aren’t relying on honey as your sole source of antioxidants. That would mean you have to consume a lot of honey to meet your needs. This would put you well over the daily recommended amount of sugar. Most fruits and vegetables contain antioxidants in significantly higher concentrations and are more important to a healthy diet.

Honey is considered safe for most. There is a risk of botulism that is rare, but potentially life threatening, if honey is consumed by infants. So, don’t give honey to children younger than 12 months old.

Honey is also available in powdered form. Because liquid honey has the ability to absorb moisture in the air, the sugars can ferment and cause it to spoil. This is why regular honey is best kept in a sealed container.

This isn’t a problem with honey powder. It is very shelf stable and will last for years. Honey powder does really well as a replacement for honey when used for baking. It doesn’t brown as quickly as normal honey.

If you’re going to use honey powder, just be mindful to check the ingredient label. Make sure it’s the pure stuff. It can often include additives that aren’t as healthy as the powdered honey itself.

Alternative Sweeteners and Your Skin

Sugar frequently makes the lists of food to avoid if you’re interested in healthy skin. There are many popular links to skin issues with sugar-filled diets, but the scientific evidence isn’t crystal clear. There appears to be a link between acne and high glycemic diets, although more research is needed to confirm. But how do alternative sweeteners effect your skin?

There isn’t concrete evidence in studies that show alternative sweeteners impact skin. The advice that is scientifically validated will sound familiar. Eat a wholesome diet with plenty of veggies and fruits is a good way to support healthy-looking skin.

Be Mindful About Your Use of Alternative Sweeteners

If you’re choosing between alternative sweeteners, there are a lot of factors to consider. Safety, effectiveness, and potential side effects are important. One positive side effect seems to make honey and yacon syrup better bets for your health. That’s because they can be helpful to your gut flora.

Because many alternative sweeteners are significantly more potent than sugar, it’s possible that your sugar receptors may become overstimulated. If you become dependent on something so sweet, it’s likely you could find genuinely healthy foods, like fruits and vegetables, less appealing.

While it’s nearly impossible to completely avoid sugar, the good news is you don’t have to. Naturally occurring sugar can be found in many foods, and is a healthy part of a balanced diet. An apple, for example, has a high amount of sugar, but also contains fiber and various micronutrients that offset many of the negatives from the sugar. The danger comes from the added sugar found in many of your foods, usually included by manufacturers to enhance flavor.

Whether you are dieting, concerned about your skin, or have other health issues, there can be a role for naturally occurring sugar and healthy alternative sweeteners. But moderation is always the most important consideration. Just because you use alternative sweeteners, doesn’t mean you can consume excessive amounts of sugar in other places. In other words, don’t reach for the donut just because you drank a diet soda.

References

https://www.webmd.com/vitamins/ai/ingredientmono-682/stevia

https://link.springer.com/article/10.1023%2FA%3A1008134420339

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https://link.springer.com/article/10.1007%2FBF00282594

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3654758/

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https://www.ncbi.nlm.nih.gov/pubmed/16277764

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https://www.webmd.com/food-recipes/features/truth-artificial-sweeteners#2

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https://www.reuters.com/article/us-sugar-usda-supplies/world-2017-18-sugar-production-consumption-seen-at-record-usda-idUSKBN1DH2LV

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https://www.medicalnewstoday.com/articles/322426.php

http://doi.org/10.1371/journal.pone.0052132

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Chances are good you, or the person next to you, dieted in the last year. Statistics show 49.3 percent of the population tried to lose weight by dieting in the last 12 months. Over the course of your lifetime, you’ve probably dieted at least five times—possibly more.

It makes sense. You live in a weight-obsessed culture. And, you know weight is closely linked to health. So, you try to lose the pounds. You may find yourself wondering, “what is a healthy diet”?

Paleo. Keto. Low-fat. Low-carb. Vegan. Fruitarian. Whole30. Wheat Belly. Jenny Craig. Dukan. Dubrow. Fit for Life. Carnivore. South Beach. Atkins. If you want to lose weight, you have a lot of choices. Each has its own pros and cons.

Here’s a sobering statistic: an estimated 95 percent of people who lose weight on restrictive, fad diets gain the weight back in one to five years. And, with all the different advice, it’s hard to know who to trust or how you should really eat.

Even if a restrictive diet fad helps you lose weight in the short term, is it a good idea to eat that way forever? To never give your body another carb? Or to stop eating fruit? Or to only eat fruit? What about loading up on butter and bacon?

It’s all mind-bogglingly overwhelming. And, looking at the statistics, it’s pretty hard to argue with the fact that fad diets simply don’t work. In the words of ‘90s fitness icon Susan Powter, it’s time to “stop the insanity.”

Say Farewell to Fad Diets Forever

Consider this: If it were impossible for your body to ever lose another pound, would that mean you should give up trying to eat healthier foods? Of course not.

Adopting short-term, fad diets for weight loss will almost always fail. The answer lies in turning your focus to eating for your health—for the rest of your life. It’s not restricting yourself for a short time because you’re trying to fit a number on a scale.

Health comes in all shapes and sizes. Regardless of your weight, you deserve to feel your best every day. Giving your body the nutrition that science has shown it needs to thrive comes with many rewards. You’ll glow with health. Your body will feel good. You’ll have plenty of energy. And, you’ll feel mentally and emotionally ready to tackle your goals and challenges every day.

Then there are the long-term benefits. Healthy eating patterns have been associated with maintaining the health of virtually every part of your body. This includes your heart, brain, bones and joints, and metabolic function, just to name a few.

The key to success is changing your behavior for a lifetime. Finding a way to eat that feels natural and that you can enjoy forever. A more positive relationship with healthy food will help you live a long, healthy life doing the things you enjoy with those you love.

Below you’ll read an overview of a healthy diet packed with foods science shows are most beneficial for health. You’ll also get guidelines and goals you can work toward to help you make a gradual, permanent shift in how you eat each day.

What is a Healthy Diet?

Most people have gotten it wrong. They eat foods that weigh them down and not enough of those that will help them live long, healthy lives.

A 2019 study found consumption of nearly all healthy food is below optimal levels. Researchers reported the healthy foods you don’t eat are as important, if not more so, as the unhealthy foods you may eat too often. They noted that “suboptimal diet is responsible for more deaths than any other risks globally, including tobacco smoking.”

Low intakes of whole grains and fruit were the worst offenders when it came to negative impacts on health. Not eating enough nuts and seeds, vegetables, omega-3 fatty acids, fiber, and polyunsaturated fats also had negative effects on quality of life. Overconsumption of salt was a serious issue for long-term health, too.

This study shines a light on what you need to add to achieve a healthy diet, instead of only focusing on what you need to cut out. Author Michael Pollan summed it up simply in his book, In Defense of Food, when he observed we should, “Eat food. Not too much. Mostly plants.”

Healthy dietary patterns are generally a variation of the Mediterranean diet (modeled after traditional dietary patterns from countries surrounding the Mediterranean Sea). These diets emphasize whole, minimally processed foods: vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and beneficial fats (especially from extra virgin olive oil).

This type of diet can be adjusted to fit most dietary, cultural, or ethical preferences. It can be healthy with or without animal-based foods. Although, careful planning is often required to ensure vegan and vegetarian diets are complete and balanced. Many people find that having some meat in their diet helps manage hunger better. But it’s a personal choice only you can make. You may also opt for organic produce and grass-fed or pasture-raised animal products.

And, plain old water is best to quench your thirst.

Chew on the Science of a Healthy Diet

There is abundant evidence that sticking to a whole-food diet based on plant foods supports the health outcomes that matter the most. That means more years in your life and more life in your years.

A healthy diet provides many of the nutrients you need for wellness. This includes omega-3 fatty acids, fiber, and antioxidants—along with a range of vitamins and minerals—that work together to deliver major benefits for health. These benefits have been proven in many studies, in thousands of people.

A study of 23,153 Germans aged 35–65 found high intake of fruit, vegetables, and whole-grain bread, along with low meat consumption, was associated with improved health. The results were even more significant in those who maintained a healthy Body Mass Index (BMI), never smoked, and exercised for three-and-a-half hours or more per week.

A study conducted by the World Health Organization found it’s never too late to start eating better. They saw a two-year increase in life expectancy at the age of 60 in those who adhered to healthy dietary patterns.

Dozens of studies and clinical trials have shown a Mediterranean-style diet helps maintain:

healthy waist circumference and body weight/BMI
normal cholesterol
healthy blood glucose
normal blood lipids/lipoproteins
healthy blood pressure and circulation
normal cognitive function

The Lowdown on Glycemic Index and a Healthy Diet

Generally, a healthy eating pattern consists of food with a low glycemic index or load.

When it comes to the glycemic index, common sense should dictate your decisions. The goal is to limit nutrient-poor, processed foods with refined starches and sugars. Not foods from nature. Many starchy vegetables, such as carrots, and fruits have a higher glycemic index.

But there’s no evidence these foods are harmful.

In fact, a 2018 review showed dramatic benefits linked to eating multiple servings of whole fruit. This is thanks, in part, to their fiber content and prebiotic effects (i.e., how well they feed the good bacteria in your gut). Benefits were seen in cardiovascular, digestive, metabolic, respiratory, and bone health. Plus, eating fruit improved measures of psychological well-being and skin health, too.

A Day in the Life of a Healthy Diet (for Adults)

Now you’ve digested a good overview of what a healthy diet includes. So, let’s look more closely at how those foods could shape your daily eating.

The following standards reflect commonalities and differences of the most well-established healthy eating patterns. These include the Mediterranean diet, Dietary Approaches to Stop Hypertension (commonly called DASH), Mediterranean-DASH-diet Intervention for Neurodegenerative Delay (MIND), Flexitarian (or semi-vegetarian), and USDA Dietary Guidelines.

Guidelines for a Healthy Diet
Food Group	Number of Servings
Whole Grains	6–8 per day
Vegetables	5+ per day from a rainbow of colors 1 or more from dark, leafy greens 1 starchy vegetable (examples: white potato, corn, green peas, plantains, cassava, green lima beans)
Fruits	3–5 per day Include berries at least 3 times a week
Protein Sources	Meet your target range in grams (see below) Aim to increase the protein you get from plant-based sources, including legumes and beans, soy foods (tofu, tempeh), unsalted nuts and seeds Up to 7 eggs per week If you eat meat, limit to 6 servings per week from a variety of sources: 2–3 fish/seafood per week (6 oz. serving) 2–4 lean meat / skinless poultry per week (3 oz. serving)
Dairy	1–3 low- and non-fat dairy per day
Fats and oils	2–3 teaspoons per day Limit to 1 serving or less that’s not from extra virgin olive oil or another plant-based source
Sweets	Sparingly, should only be 5–10 percent of daily calories Try dark chocolate that’s at least 70 percent cacao or higher and keep an eye on sugar content
Beverages	Water, enough to stay hydrated (you may want to aim for 8 glasses a day) Coffee and tea, as desired 1 serving wine/alcohol per day if desired
Salt	~1 tsp TOTAL per day (this includes salt in prepared foods, so watch your food labels) 1,500–2,300 mg of sodium

No foods are off limits—everything can fit into a healthy diet. But that comes with a stipulation: some foods should only be consumed on a very limited basis. Let’s call them “special occasion” foods.

Generally, special occasion foods are the worst for your waistline and your health. Truly savor them without guilt when you indulge. But reserve these foods for only a few times a month:

Desserts and sugar-sweetened foods
Chips and processed snacks
Refined grains, like white bread or pasta
Fried or fat-laden dishes
Processed and cured meats (bacon, salami)
Sodas or fruit juices

It’s all about finding the balance that works for you. To find what you enjoy, pay attention to the signals from your body, not just your taste buds. What does your body like? How do certain foods make you feel? Writing down the answers to these questions in a food journal can help.

Try new things, but don’t force yourself to eat foods you dislike. Your best diet is the one that’s made up of the healthiest, most nutritious foods you will love eating for life.

Mind Your Macros

Experts generally recommend certain ratios of macronutrients in your daily diet. Don’t get too hung up on the numbers. If you eat a healthy diet, like what’s listed above, you should be able to come close to these ranges with a little planning.

Carbohydrates and Fiber

45–65 percent of your dietary calories should come from carbohydrates (mostly from whole grains, fruit, and vegetables)
25–37 grams of fiber per day

Protein

Aim to consume .8 g–2 grams of protein for each kilogram (kg) of body weight, spread evenly throughout the day. (Mature individuals, people who want to lose weight, and very active individuals should consume protein at the higher end of the range.)
- To calculate your weight in kg, divide your weight in pounds (lbs.) by 2.205, then multiply that amount by .8 and 1.2 to get the range.
- For example, if you weigh 150 lbs.
  - 150/2.205=68
  - .8(68) = 54
  - 2(68)=82
  - Your range is 54–82 g protein per day
- 15–25 percent of your dietary calories should come from protein

Fat

20–35 percent of daily calories come from dietary fats
- Unsaturated fats should be 90 percent of dietary fat intake
- Saturated fats less than 10 percent of dietary fat intake

A Lifetime of Wellness Starts with a Healthy Diet

A healthy diet is only one of the eight pillars of holistic health and wellness. This article summarizes how variations of the Mediterranean diet are proven to support vitality and well-being. Other aspects of the Mediterranean culture are also essential parts of a healthy lifestyle: getting plenty of exercise and adequate rest, along with maintaining strong social relationships.

Each day and every meal are full of chances to make good choices. Establishing positive habits is the key to long-term success. So, commit to saying farewell to fad diets forever and breaking the cycle of unhealthy eating. Start by setting small goals and use the science of self-motivation to begin your journey toward a lifetime of good food and good health today.

To learn more about how to adopt a healthy, whole-food diet, download the USANA® Food Guide. Inside, you’ll find a list of healthy foods, smart swaps, a week of sample menus, and serving sizes. There’s also a suggested shopping list, along with blank shopping lists and meal planning worksheets, and much more.

References

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135022/

https://www.ncbi.nlm.nih.gov/pubmed/27871945

https://www.ncbi.nlm.nih.gov/pubmed/18502303

You’re so unique that it was a one in 400 trillion chance that you turned out the way you did. So, to say the odds that any two people are identical is astronomical. What are the chances, then, that you would need the exact same nutritional recommendations?

Not good, which explains why the one-size-fits-all days of nutritional guidelines are fading. More and more researchers at the cutting edge are pushing for more specificity. That’s why you now see life-stage-specific guidelines. And more personalized health recommendations—the ultimate goal being the right dose of the right nutrients for each individual—are the next giant leap.

That’s why a new study published in Nutrients is so exciting. The study’s research pushes the forefront of nutritional science—getting the world closer to more personalized nutrition. Researchers did this by identifying gender- and age-specific differences in the association between certain nutrients and healthy, normal blood lipid levels. And that’s a part of the puzzle for showing the necessity of personalized nutrition in maintaining your health.

The Basics: What the Study Says

Nutritional researchers dug into the data from a large, long-term, survey study about health and nutrition. Their novel analysis broke down the effects of nutrients on blood lipid (cholesterol and triglycerides, which play a big part of heart health) levels by gender and age.

Doing this provided evidence that food (and the nutrients in it) affects men and women of different ages in unique ways when it comes to blood lipid levels. Most research talked about these links for all adults. But this deeper dive helps push forward the understanding of one aspect of health—blood lipids and, ultimately, heart health.

This study’s approach and results make all the difference for the push for more personalized health recommendations. And what were the results about nutrient levels and blood lipids?

The researchers were able to show distinct groups had different interactions between vitamins, minerals, and levels of triglycerides and both types of cholesterol—LDL the “bad” cholesterol and HDL the “good” cholesterol. That means women of childbearing age from the study showed ties to healthy, normal lipid levels from different nutrients than, say, men 35-64.

In fact, the research is the first to show a gender-specific link between healthy, normal cholesterol and at least one essential nutrient.

What it Means to You

Healthy, normal blood lipid levels are key to maintaining heart health. You know how important your heart is. So, protecting its health, at every age, is a focus of dietary and health guidelines.

The more specific recommendations that could eventually grow out of this research could make more personalized nutritional suggestions for heart-health maintenance possible. And it’s better to know more about the nutrients you need to maintain already healthy, normal levels of blood lipids and support your heart health.

This research represents another step forward in the history of nutritional scientific innovation. One that gets us closer to personalized nutrition that can help each person get exact what they need.

The Scientific Method – Dive into the Specifics

The scientists analyzed dietary data taken from the National Health and Nutrition Examination Study (NHANES) 2001-2013. Included in the study were 6,127 adult males and 6,157 adult, non-pregnant females. First, they broke out nutrient and blood lipid interaction by gender. Then separated the data further by age.

That specificity helped researches uncover their novel results. It’s why this study provides evidence that men and women of varying ages may process food differently. And that results in varying responses to nutritional intake.

But this is just the start. More studies are needed to improve the understanding of how specific nutrients work differently in different subsets of the population. Knowledge generated from this kind of research could lead to more personalized and effective approaches to improving health outcomes.

See the full study here:

Jin H, Nicodemus-Johnson J. Gender and Age Stratified Analyses of Nutrient and Dietary Pattern Associations with Circulating Lipid Levels Identify Novel Gender and Age-Specific Correlations. Nutrients. 2018 Nov 14;10(11).

Hanger (a combination of hunger and anger) is a very real emotional response for some. It rears its ugly head when you’re hungry and food isn’t forthcoming. If you’ve ever experienced hanger, you know the power food has over your mood.

But the impact eating has on your attitude is about more than keeping your belly full. There are important ties between specific nutrients and mood. Those connections deserve exploration. That’s because nutritional remedies can pair well with healthy habits, self-care, professional recommendations, and lifestyle adjustment to help manage your mood.

You can design a diet that keeps you satisfied and helps your body maintain the conditions for a bright mood. And it will help you keep the hanger at bay.

The Basics of Food, Nutrients, and Mood

If you’re wondering why food is important to your mood, blame your brain—mostly. Your body’s command center deals with the demands of running your body. But it’s also pretty demanding, too.

Your brain churns through a lot of energy. It also is a bit of a hedonist—valuing pleasurable reward over almost anything. Food is the key to caloric contentment and also provides pleasure for your brain. Eating triggers the release of important brain chemicals (called neurotransmitters) with ties to mood—especially endorphins, serotonin, and dopamine.

It’s not just your brain, though. The nutritional needs of your whole body can impact how you feel. Even small nutrient insufficiencies can have major consequences. A lack of some micronutrients can start a chain reaction. Enzymes (helper proteins in your body) don’t work as well without vitamins and minerals to aid their activity. When enzymes aren’t in tip-top shape, your mood—and other aspects of your health—can suffer.

That’s probably why adequate nutrition (including supplementation) has been shown in many studies and meta-analyses to support your mood. One specific double-blind experiment tested large doses of nine vitamins against a placebo. After a year, males and females both reported being more agreeable.

Science backs up the ties between food, nutrients, and mood. So, how can you use this knowledge to your advantage? What nutrients and foods should you target? The answers await in this list of mood-supporting nutrients and compounds.

Magnesium for Your Mood

Your whole body needs magnesium. That’s why it’s an essential mineral. But it goes above and beyond, acting as a helper for over 300 enzyme systems in your body. With that widespread impact, there have to be some crossovers with mood management, right?

One such connection between magnesium and mood happens in your brain (no surprise). The mineral acts as a buffer for important receptors in nerve and brain cells. This protective action helps keep these cells healthy.

Magnesium also plays a role in stress responses. It acts as a triple-pronged check on stress responses in your body:

In the brain, it helps maintain normal stress-hormone levels.
Atop the kidneys, magnesium supports the adrenal glands’ normal response to a hormone that activates cortisol and adrenaline production, which helps support healthy levels of these stress hormones.
In the bloodstream, it can act as a blood-brain barrier to maintain a healthy interaction between stress hormones and the brain.

To top it all off, magnesium has ties to maintaining normal, healthy serotonin levels in the brain. Serotonin is your master mood maintainer and is tied to feelings of happiness.

Find magnesium in green leafy vegetables, whole grains, nuts, meats, and milk. Even some hard water contains variable amounts of this mineral.

Zinc is an Amazing Mood Metal

Like magnesium, zinc is a helper in over 300 enzymes. But the biggest stock of zinc is in your brain’s hippocampus—a major mood center.

Zinc also aids in brain health through its role in cell growth, differentiation, and neural function. It participates in fine-tuning stress responses in your brain and body. Zinc is even important to cell signaling and various brain chemicals.

Studies about memory, learning, and mood have found links between optimal zinc levels and supporting brain health and normal mood maintenance. Don’t miss out on this mineral. You can find zinc in meat, liver, eggs, oysters, and seafood.

In the Mood for B Vitamins

If you get overwhelmed trying to understand the differences between all the B vitamins, there’s a solution. Take a variety of these eight essential vitamins. It won’t help you keep them straight, but many of the B vitamins have been shown to support your mood. So, at least you’ll feel OK about it.

B vitamins are critical in the production of brain chemicals that impact your mood—particularly dopamine and serotonin. Both of those brain chemicals have ties to happiness and pleasure. If you don’t have enough B vitamins (especially B6 and B12) to make adequate amounts of the neurotransmitters, you can start to feel it.

Several B vitamins also help keep your nerves healthy. That’s important for good communication, which plays a role in your overall state of mind. Thiamin (B1) has also been show in studies to support mood.

The B vitamins are scattered throughout the dietary landscape. Find thiamin in brown rice and squash. Riboflavin is in dairy products, spinach, almonds, and broccoli. Beans, bananas, potatoes, meat, and nuts contain vitamin B6. For folate, turn to legumes, asparagus, fortified breakfast cereals, and spinach. And B12 is abundant in seafood, beef, fish, and eggs.

Omega-3s: In Mood, Fat is Your Friend

Your brain is about 60 percent fat. It’s just a fact, because fat—especially essential fatty acids like omega-3s—is what your brain is mainly made out of. And since your brain is largely responsible for your mood, fat has ties to how you feel.

The fatty makeup of your central nervous system is crucial to proper signaling. Omega-3s make up about 20 percent of your brain cell membranes and your nervous system is also composed of a lot of fat. So, keeping those membranes stocked with essential fatty acids help maintain healthy membranes, which helps promote healthy signaling and support a balanced mood.

Your body can’t make enough of the important omega-3s (DHA and EPA) you need. That’s why they’re so important. You’ll have to turn to your diet. Adding more fatty, cold-water fish (think mackerel, salmon, herring, and anchovies) to your meals is a great way to get more omega-3 DHA and EPA.

Caffeine Can Elevate More Than Energy

You don’t want to talk to some people before they’ve had their morning coffee. Blame caffeine.

The world’s most popular natural stimulant has big effects on energy and mood. It revs up the body’s central nervous system and has been doing so for centuries all around the world. The popularity and longevity of this mood-affecting substance says a lot about the power and effectiveness of caffeine. But how does it actually work?

The long explanation involves a lot of brain chemicals and receptors. The short answer is that caffeine supercharges your brain and nervous system. It supports your naturally stimulating chemicals, which helps you stay alert and feeling better about the day.

Make sure to manage your caffeine intake so it doesn’t overstimulate anxieties or throw your sleep schedule out of whack. You can find caffeine in coffee, green and black tea, and chocolate.

Dark Chocolate, Lighter Moods

Reaching for chocolate when you feel down is natural. That’s because it’s the king of mood foods. And turning to dark chocolate has well-studied mood benefits, and is much better for you than milk chocolate.

The more cacao (or cocoa) in the chocolate, the more mood-supporting compounds you’ll find. Anandamide is one. This fatty acid acts as a neurotransmitter that can affect mood. Another, phenylethylamine, is an organic compound that acts like a mood-supporting brain and nervous system chemical.

Be careful with this semi-sweet treat. You’ll still get sugar and lots of fat. But darker chocolate (the higher the percent of cacao or cocoa, the darker the product) has a better balance of beneficial and unhealthy components.

Nutrients and Mood: Other Emerging Compounds

Researchers are constantly evaluating new connections between specific nutrients and mood. They’re picking out different plant compounds found in the diet and throughout world history to explore how they support a healthy, normal mood.

Here’s just a few compounds that have been around for a long time, but have new, emerging research about mood maintenance:

Saffron: a vibrant spice made from the saffron crocus flower.
Ashwagandha: an important herb used as an herbal preparation in India for thousands of years.
Lemon Balm: a common herb in the mint family.

Feed Your Mood

Take charge of your temperament. Pack your diet with foods containing these mood-supporting nutrients. And see how diet decisions can do more than stave off the hanger monster. If you struggle fitting these nutrients in your meals, supplementation is a good alternative—especially for those who may have dietary restraints. Whether through a meal or supplementation, it’s time to give “eating your feelings” a new meaning.

References

“10 nutrients that can lift your spirits”

“A Food-Mood Connection: B Vitamins and Depression.”

“Cocoa Polyphenols and Cardiovascular Health.” Science Direct online.

“Does diet affect our mood? The significance of folic acid and homocysteine”

“Effects of Vitamin and Mineral Supplementation on Stress, Mild Psychiatric Symptoms, and Mood in Nonclinical Samples: A Meta-Analysis

“Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial”

“Magnesium and the Brain: The Original Chill Pill”

“Omega-3 fatty acids for mood disorders”

“Omega-3s For Boosting Mood”

“Role of zinc in the development and treatment of mood disorders.”

“The Effects of Nutrients on Mood.”

“The Emerging Role for Zinc in Depression and Psychosis.”

“Vitamins: Get Your Bs.”

“Vitamin Supplementation for 1 Year Improves Mood”

“What caffeine does to your body and brain”

‘Why Does Coffee Make Us Feel So Good?’

“Zinc: an Antidepressant“

Variety is the spice of life, and it’s time your plate matched this proverb. It’s likely your meals could use a makeover by practicing colorful eating.

Surveys show that a troubling majority of adults still don’t eat enough fruits and vegetables. In fact, as of 2013, 76 percent and 87 percent of adults did not consume the recommended daily intake of fruits and vegetables, respectively. That means most adults are missing out on the benefits of a plant-rich diet.

Diversifying your diet with colorful eating is worth it—for your palate and your health. Fruits and vegetables add more than splashes of vibrant color to your diet.

Each color represents different phytonutrients, or plant-derived micronutrients, that can support many systems in your body. So, colorful eating means helping to maintain your cardiovascular and immune system, your eyes, your brain, and healthy cellular communication.

The first step in reversing this deficit is to visually assess the colors on your plate. Ask if your meal looks monochromatic—all one color, like whites or browns. If it is, liven things up by adding in vibrant sides of in-season fruits and vegetables.

Adding color to your diet doesn’t need to be overwhelming. Since each color represents different types of beneficial compounds, any color will do. Below, your options are broken down by the colors of the rainbow. The sections will tell you more about what each color can offer. Lastly, you’ll have shopping suggestions to diversify the produce in your grocery cart and make colorful eating easier.

Red is for More than Roses

Red fruits and vegetables often contain beneficial compounds like carotenoids and flavonoids. These naturally-occurring compounds offer a range of health benefits when consumed regularly.

Carotenoids are a group of pigments synthesized by plants. Commonly found carotenoids include beta-carotene, lutein, zeaxanthin, and lycopene. Many of these act as antioxidants in the body, helping to neutralize free radicals. This activity can help protect your cells and support your health.

Additionally, these carotenoids play an important role in good vision. Beta-carotene, for example, is also known as provitamin A. This means that the body converts dietary beta-carotene into vitamin A, or retinol. In the retinol form, it’s a necessary component of a chemical reaction—occurring in the retina—that ultimately helps with low-light and color vision.

Lycopene also deserves a closer look. When regularly eaten, lycopene has been associated with increased levels of antioxidant enzymes and reduction of oxidative stress. Furthermore, observational studies have shown promising data about a link between dietary lycopene and the maintenance of overall health.

To boost levels of lycopene in your diet, reach for tomatoes—fresh or canned. Get creative with how you incorporate colorful eating into your meals. This will keep you from getting bored. Some ideas include: caprese salad, tomato soup, and pasta with marinara sauce.

But there’s more to the color red than just lycopene. Red-hued foods contain vitamin C and phytonutrients, like flavonoids—which also act as antioxidants.

These phytonutrients aren’t restricted to food alone—they can also be found in beverages. So, if you enjoy the occasional glass of red wine, do so guilt-free! Red wine packs a punch when it comes to flavonoids and similar compounds—especially resveratrol.

What to buy: Consider spicing up your shopping list with a variety of red foods.

Vegetables: beets, red cabbage, radishes
Fruits: tomatoes, red grapes, strawberries, pomegranates, red bell peppers
Beverages: red wine, tea

Orange & Yellow—The Bright Side of Fruits & Veggies

Fruits and vegetables that are orange or yellow also provide carotenoids. The most common one found in orange and yellow plants is beta-carotene.

As mentioned above, one possible fate of beta-carotene is its conversion to vitamin A upon ingestion. However, when beta-carotene is not converted, the body uses it as an antioxidant.

Orange and yellow plants also offer essential vitamins and minerals—vitamin C, folic acid, and potassium. For example, citrus provides large amounts of vitamin C, an antioxidant and essential nutrient.

What to buy: Add the following to your grocery list to brighten each meal.

Vegetables: golden beets, sweet potatoes, corn, turmeric
Fruits: lemon, orange, tangerine, grapefruit, pineapple, cantaloupe, papaya

Going Green

Since you were a kid, you’ve probably heard something along the lines of “Eat your greens.” It doesn’t sound very exciting. But when you look at what these greens are packing, you might find them more enticing.

Green plants provide a wealth of carotenoids and essential nutrients in the form of vitamins A and K, and potassium. Leafy greens also offer a healthy dose of calcium. If that list doesn’t impress you, consider the fact that many green veggies are sources of glucosinolate. This compound is a precursor to isothiocyanates.

These are the compounds that give some vegetables a slightly sour, bitter, or “skunky” taste. But you should learn to love the flavor because of all their health benefits. They play a role in cell signaling, support your detoxification pathways, aid in the production of glutathione and have antioxidant activity.

You can get your fill by consuming cruciferous plants, or vegetables within the Brassica family. Broccoli, cabbage, cauliflower, and kale are some of your options. If you want the most bang for your buck, one group of researchers has shown that mustard greens and cabbage are particularly high in these beneficial compounds.

Also consider chowing down on spinach, kale, turnip greens, or collards if you want your plate to go green.

What to buy: Pick up a variety of these greens the next time you’re at the market.

Veggies: broccoli, bok choy, arugula, kale, Brussels sprouts, zucchini, asparagus, herbs
Fruit: apples, pears, green grapes, kiwi, honeydew melon, limes

These Blues (and Purples) Won’t Get You Down

Plants that are purple and blue in hue are rich in anthocyanin pigments. Anthocyanins are yet another group of flavonoids. These micronutrients act as antioxidants, primarily helping to protect cells and tissues from oxidative damage.

A group of researchers analyzed 15 fruits and seven vegetables to determine the content of these beneficial pigments in each. Of the blue and purple foods, the following had the highest concentration of anthocyanins: wild blueberry, elderberry, black raspberry, and eggplant.

What to buy: Next time you’re in the grocery store, add some of the following to your shopping basket.

Veggies: purple potatoes, purple cabbage, purple cauliflower
Fruits: prunes, figs, plums, grapes, eggplant, purple- or blue-colored berries

Color Outside the Lines with Colorful Eating

Understandably, it can be difficult to incorporate these items into meals for picky eaters or those pressed for time. However, you can employ some tricks to increase the amount of colorful eating you’re doing. And here’s a secret: they’ll taste good too!

Add mild-tasting greens, like spinach, into smoothies. If you’re averse to vegetables in a smoothie, offset the flavor with something sweet, like strawberries. Try milk and banana for creaminess, your greens, and frozen strawberries to keep it cool and thick. Blend and you’ll be well on your way to the recommended daily five cups of fruits and vegetables in one on-the-go meal.
Try a slightly healthier version of mashed potatoes by substituting one-third of them for steamed root vegetables, like carrots and turnips. Even cauliflower can serve as a substitute. Mash the mixture together with salt and a small amount of butter or a healthier alternative—like olive or avocado oil. This alternative will still be the creamy, starchy dish you know and love, but with more phytonutrients in the mix and a dash of fiber to boot. And limiting potato intake has been shown to be a good move for your weight.
Opt for a health-conscious dessert by subbing chilled coconut milk and your favorite berries for ice cream. Your sweet tooth will be satisfied and you’ll get a big dose antioxidants and flavonoids, too.

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.

References

Aschoff AK, et al. In vitro bioaccessibility of carotenoids, flavonoids, and vitamin C from differently processed oranges and orange juices Citrus sinensis (L.) Osbeck. J Agric Food Chem. 2015, 63 (2): 578–587.

Bohm V. Lycopene and heart health. Mol Nutr Food Res. 2012, 56 (2): 296-303.

https://www.choosemyplate.gov/

Lila MA. Anthocyanins and Human Health: An In Vitro Investigative Approach. Journal of Biomedicine and Biotechnology. 2004, 2004 (5): 306-313.

http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids#introduction

http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids

http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates#metabolism-bioavailability

Moore LV, Thompson FE. Adults Meeting Fruit and Vegetable Intake Recommendations – United States, 2013. MMWR Morb Mortal Wkly Rep. 2015;64(26):709-13.

Recommendations – United States, 2013. MMWR Morb Mortal Wkly Rep. 2015 Jul; 64 (26): 709-13.

Tang L, et al. Total isothiocyanate yield from raw cruciferous vegetables commonly consumed in the United States. J Funct Foods. 2014, 5 (4): 1996-2001.

Wu X, et al. Concentrations of Anthocyanins in Common Foods in the United States and Estimation of Normal Consumption. J. Agric. Food Chem. 2006, 54, 4069−4075.

After a good night’s rest, you’re recharged and ready to take on a new day. It’s important to fuel your body with the energy it needs to get work done. Eating a healthy breakfast is your best bet and sets you up for your entire day ahead.

Even if you aren’t hungry in the morning, it’s a good idea to eat a healthy breakfast. And it can come in many shapes and sizes. But there are a few things you can do to maximize your morning meal.

Amp up the Protein

Protein is an important component of a healthy diet. Many scientific studies have shown that consuming a high-protein breakfast reduces the urge to snack on high-fat and high-sugar treats. Eggs, yogurt, and lean meats provide the fuel your body needs to make it through the day. These foods are rich in protein and provide long-lasting energy.

Your muscles also need protein to stay in shape. Your recommended amount of protein per day depends on your weight. It’s 0.8 grams per kilogram of weight (or 0.36 grams per pound). To find your number, multiply your weight in kilograms by 0.8 or your weight in pounds by 0.36. For example, if you’re 70 kilograms (155 pounds), you need to get at least 56 grams of protein each day to supply energy and maintain muscle mass. Divide your daily protein requirement by your number of meals to find how much protein you need for breakfast.

Plugging protein into your healthy breakfast can help throughout the day. You can fight your snack cravings and maintain your muscles by starting each day with a protein-packed breakfast.

Choose Low-Glycemic Options

The glycemic index is a measure of how quickly your body absorbs sugar. Sugar, or carbohydrates, are an important and essential part of a healthy diet. But you have to be deliberate in the carbohydrates you chose.

When you opt for high-glycemic options, your blood sugar quickly spikes. This isn’t healthy and your body knows it. As a response, it dumps a lot of hormones into our blood stream (the major one of course is insulin) to coax your cells to absorb it—quickly.

As a result, even more quickly than your blood sugar rises, it comes crashing down. This can result in low blood sugar (also an unhealthy circumstance). When this happens, you can feel tired and lose focus. The response is your brain telling you to eat something—and anything—quickly. As a result, you reach for the closest thing (snack), which tends to be an unhealthy option.

To break this high-glycemic rollercoaster ride, choose carbohydrates that are absorbed more slowly to keep your blood-sugar levels low. This will also help you keep feeling full for longer and will provide a longer-term source of energy for your body (and brain) to use. And because your blood sugar won’t come crashing down, you get hungry slowly and this gives you time to make healthy food choices for your upcoming meals.

It has also been shown that people who eat breakfast—and especially low-glycemic breakfasts—tend to eat fewer calories through the day.

Choose Whole Grains for a Healthy Breakfast

Now that you have the protein taken care of, let’s help you chose the healthy carbohydrates in your breakfast. Here you want to focus on fiber. That’s because it aids in digestion and keeps you feeling full after a meal.

Whole grains have higher fiber content than their refined counterparts and are better for you. By choosing whole grains, your body can help maintain steady blood sugar and avoid sudden spikes or drops. Whole grain foods help maintain healthy cholesterol already in the normal range and support heart health.

Phytonutrients (nutrients derived from plants) are also abundant in whole grains. They’re important because your body can’t make these essential compounds. Eating whole-wheat toast, or whole-grain cereals can increase the fiber and phytonutrients in your diet and will help you stay full throughout the day.

Skip the Juice, Go with Fruit

Fruit juice is a tempting choice when preparing breakfast. Unfortunately, these drinks are high in sugar, low in fiber, and associated with negative health effects.

So, juices aren’t the best choice for a healthy breakfast. Going with whole fruit is more nutritious. Whole fruit can satisfy a craving for sweets and has the added benefit of fiber, which helps support healthy digestion.

Some of the best fruits to eat at breakfast are berries, grapefruit, and bananas. Berries are loaded with antioxidants and help maintain cellular vitality. Grapefruit is full of fiber and can fill you up faster than pastries and sweet drinks. Bananas are packed with potassium, vitamin C, and other vitamins and minerals. These micronutrients help maintain a healthy body and sustain you throughout the day. And bananas are easy to grab and take with you when you’re in a hurry.

Be Smart About Your Fat Selection

Fat isn’t a bad word. It’s one of the essential macronutrients and provides a great source of sustained energy. Fat can even help you feel full longer. But you have to be selective about the type of fat you choose and be careful about the extra calories they add.

That’s because not all fats are created equal. Trans fats—like margarine—should be avoided altogether. For other fats, you should first consider the source.

An avocado and a pork sausage patty both contain fat. But it’s pretty easy to guess which one is better for your body. As a general rule, fats that come from plants are usually healthier and fats that come from animals are usually less healthy.

So, don’t skip the fat. Just be smart about your selection.

What You Drink Matters

When you find yourself in need of a morning beverage, look to water, coffee, and tea instead of caffeinated soda, juice, or energy drinks—even so-called “diet” options. These sugary beverages can spike blood sugar, dehydrate your body over the course of the day, and in the case of diet beverages, even trigger you to snack more.

Water provides lasting hydration and helps your body function optimally. Tea and coffee are natural sources of energy boosting caffeine and have been shown to activate the areas of the brain that keep you alert and focused. Green, white, black, and herbal teas are also valuable sources of phytonutrients and antioxidants. These compounds are important for supporting healthy cell and immune function.

Pair Your Favorite Healthy Breakfast with Nutritional Supplements

Even when you try to eat right, your nutrient supply can fall short of your daily needs. Multivitamins are quick, easy ways to ensure your body has all the vitamins and minerals it needs to keep your engine running smoothly.

Nutritional supplementation, as recommended by your healthcare provider, helps close the gap between what your body needs and what your diet provides. Supplements can optimize the efficiency of your cellular communication, help support your immune system, and help you turn the macronutrients you just ate (protein, carbohydrates, and fats) into the energy your body needs for the day.

Start your day with a healthy breakfast and a multivitamin to put your body in the best position for success.

Easy Ways to Make Better Breakfast Choices

Eating a healthy breakfast doesn’t have to be difficult. Small changes and substitutions to your current breakfast routine could be enough to improve your morning nutrition.

Here are some simple ways to have a better breakfast today:

Substitute white bread with a whole-grain alternative.
Try to avoid most cold cereals. Even what looks to be the healthiest choice tends to be high glycemic.
Drink tea or other healthy beverages instead of juice. If you need to sweeten, use natural sweeteners like stevia or agave nectar.
In a hurry? Make sure your on-the-go breakfast includes a fruit/vegetable, protein, a smart fat, and whole grains. A piece of fruit, hard-boiled egg, and whole-wheat bagel will fill you up, fuel your busy day, and help you make smart eating choices later on. Or alternatively, a low-glycemic meal replacement shake can be quick, healthy, on-the-go option.
Take a multivitamin at breakfast each day. After you make it a habit, taking your vitamins will be easy to remember.

Put Your Healthy Breakfast Knowledge to the Test

You’ve read all about what makes a healthy breakfast. Now see how much you learned. This nine-question quiz was cooked up so you can see if you’re a healthy breakfast master.

See how your breakfast-building skills stack up. Take the quiz and share it with your friends.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.hsph.harvard.edu/nutritionsource/whole-grains/

https://www.huffingtonpost.com/2013/03/28/protein-breakfast-prevent-snacking_n_2971476.html

https://www.huffingtonpost.com/2013/05/15/healthiest-foods-breakfast-superfoods_n_3275476.html?slideshow=true#gallery/297224/6

https://www.ncbi.nlm.nih.gov/pubmed/17514538

https://www.nature.com/articles/ejcn2010247

You don’t have to memorize the nutrient content of all your foods. You can thank nutrition facts labels for that. It isn’t necessary to recall the sodium content of your breakfast cereal off the top of your head every time you shop. But getting the most information from reading nutrition facts labels can be tough, too.

Here’s six tips for pulling out the facts that matter most to you:

Start with the Serving Size

Every number on that nutrition facts label means nothing without some context. The serving size provides the context you need.

All the amounts that follow are based on that servings size. Sometimes the whole package of food is a serving, but that’s not always the case. That’s why you have to be careful.

Relying on the label’s serving size is a good idea because you can’t trust your judgment. It’s not an insult to you—in general, people are terrible at gauging serving sizes. Research indicates the average person’s estimations are off somewhere between 40-150 percent. So, you could be eating double the number of calories you think you are.

Please fight the urge to skip right to calories or fat content. Don’t start down the label without checking the serving size to put everything else in context.

Figure Out the Type of Fat

Reading nutrition facts is often a dive into the macronutrient content of the food. That’s a helpful way to break things down and give you the information you need. But the raw numbers might not be enough to make good decisions.

This is especially true with fats.

Paying attention to the type of fat and where that fat comes from can be more important than the total number. You want to avoid trans fats, but saturated fat can be more nuanced. That’s why you need to look at the ingredient deck to figure out if the source of fat is vegetable-based (usually healthier) or animal-based (usually unhealthier). Going the extra step will help you make the healthy determination.

Check the Sugar and Find the Fiber

Fats aren’t the only macronutrient that requires extra investigation. When you’re reading nutrition facts labels, look at carbohydrates, but also note the sugar and fiber amount.

Sugar is a simple carbohydrate. It has well-established ties to weight gain and can hide in foods that seem healthy. Just think about all the sugar that’s hidden in fruit juice. Checking the sugar content—especially added sugar—is important.

While you might avoid sugar, your diet can benefit from more fiber. These complex carbohydrates aid in healthy digestion and keep you feeling full for a longer time. And you only absorb about half of fiber’s calorie content. All these combined effects help fiber support your weight-maintenance efforts. Make sure to find the fiber when reading nutrition facts labels.

Pay Attention to Protein

Just because it’s the final macronutrient mentioned doesn’t mean protein you should ignore it when reading nutrition facts. Far from it. If you’re managing your weight or exercising, protein is key.

A lot of studies have shown dietary protein’s ability to support weight-management programs. An analysis of 51 studies found that a sufficient increase in protein—over 58 percent per day, on average—showed favorable weigh-management results.

A similar analysis showed that dietary protein increases showed favorable effects for muscle and strength during resistance training.

So, protein is a big plus for those focusing on diet and exercise. But it’s also important for general health. Dietary protein provides the essential amino acids your body needs to carry out its daily functions.

Don’t Miss the Micronutrients

The essential vitamins and minerals are listed on the label. This will help you see how much nourishment you’re actually getting from what you’re eating.

On most labels, you’ll also see a percentage of daily value. That number is based on recommended daily allowances, which are about avoiding deficiencies. It doesn’t consider optimal amounts needed to live your best life.

Sodium is one micronutrient you won’t find with the other vitamins and minerals. It’s typically listed with the macronutrients. And if you’re watching your sodium intake, check this important number.

Keep Your Health Goals in Mind

Every person is different. Everybody has different health goals. That makes each label look different to each individual.

You have to look at labels through the lens of your own health goals. When you do that, each number starts to take on new meaning. Here’s one example: if you’re managing your weight, a low-calorie count might be intriguing. But if you’re a body builder, high calories might be more important.

And don’t lose sight of the big picture. Put what you’re about to consume in the context of what you will or have eaten over the course of an entire day. Think of nutrition as a daily bank account. What have you put into your nutritional savings account and what will you be withdrawing?

Reading is Fundamental

Get in the habit of reading labels and learning about the nutritional composition of your food. Over time this becomes easier and eventually will become second nature. You’ll never have to memorize every detail. But at some point, you intuitively begin to know the nutrient content of the food choices in front of you. Educating yourself will help you reach for healthier alternatives to fuel your life.

This is all part of getting serious about your food. In coordination, you should write down your health goals. Then ask how you want food to fuel your life, and what ratios of macronutrients (carbs, proteins, and fats) make you feel the best and help you achieve the health you desire? After you have your health goals, utilize a nutrition facts panel to help you achieve them.

But, remember, there is still no substitute for eating as many fruits and vegetables as possible, exercising, choosing healthy sources of protein, and ensuring you get optimal amounts of all essential micro- and macro-nutrients your body needs for optimal health.

Check out this great resource for more tips on reading nutrition facts labels.

You’ve heard it before: you can get all the nutrients you need from the food you eat. Well, maybe you can. It’s certainly possible. But it’s unlikely.

We all know that vitamin supplements are no substitute for a healthy diet. But nobody is a perfectly healthy eater. It’s hard to get everything you need if you’re ill, a picky eater, dieting, or have food allergies. For those on restricted diets it can be particularly challenging.

Research has shown that deficiencies also vary by age, gender, or ethnicity. And deficiency may soar to nearly one third of certain population groups. In addition, many people are too busy to take the time to eat well or cook at home.

Luckily, there’s something you can do to help prevent deficiency. New research shows daily multivitamin/mineral supplements may be a nutritional insurance plan.

A new study in the journal Nutrients analyzes data from 10,698 adults age 19 years and older. The data comes from the 2009-2012 National Health and Nutrition Surveys (NHANES). This provided reliable 24-hour dietary interviews—including the use of dietary supplements. An in-person health examination also collected blood samples to analyze markers of nutritional status.

They found the daily use of multivitamin/mineral supplements helped prevent shortfalls in important nutrients necessary to support overall health. There were a few exceptions: calcium, magnesium, and vitamin D. But those are still important nutrients everyone needs to get enough of.

“Regrettably, there appears to be a great tenacity to old ways of thinking, e.g., you can get all the nutrition you need if you just eat a healthy, balanced diet—and then ignoring how most people actually eat and what they actually require,” lead author Jeffrey Blumberg, PhD said. “… Also, as our understanding about higher nutrient requirements of optimal health and wellness grows, particularly among older adults, it is clear that it can be quite difficult to achieve these intakes of selected nutrients from commonly available food choices.”

Now when someone says, “you can get everything you need from your diet,” you can point them to this study.

Health Benefits of Nutritional Supplements

Blumberg JB, Frei BB, Fulgoni VL, Weaver CM, Zeisel SH. Impact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. Adults. Nutrients. 2017;9(8)