Category Archives: Diet And Food

The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. Although fruits contain natural sugars, some can be part of a keto meal plan.

A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs.

Here are typical recommended calorie percentages for each macro on a keto diet:

The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation.

This article breaks down which fruits a person can eat on a keto diet.

Fruits contain natural sugars that add to a persons daily carbohydrate intake.

People can eat some fruits on the keto diet. However, a person needs to be careful of the type and amount they consume to stay within their allotted macros.

The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet.

People consume this diet to put their bodies into a state of ketosis, where the body burns more fat.

While there is no carb intake guideline for all people following the keto diet, the Harvard School of Public Health state most people should try to keep their total carbs under 50 grams (g) per day. Some people may even limit their intake to 20 g per day.

Not all fruits contain the same amount of carbs and fiber. Those higher in sugars and lower in fiber are generally not well suited to a keto diet, although they are a healthful addition to most other diets with a less restricted carb intake.

Fruits lower in sugars and higher in fiber may be suitable on a keto diet, but a person should eat them in moderation.

Fiber is an important factor in the keto diet. A persons body cannot digest this substance. Therefore, to calculate the carbs eaten from food containing fiber, subtract the carbs from fiber from the total amount of carbs in the food.

This would give the net carb count of the food, which is important to note for those counting carbs.

However, a person following a keto diet to manage a medical condition, such as epilepsy, should limit their total carbs to under 20 g.

Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet.

The following fruits are generally considered keto-friendly.

Avocados belong in the fruit family they are not vegetables. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber.

The amount of fiber in avocado means it has only around 2.8 g of net carbs.

This fruit also provides a good portion of healthful fat and several necessary vitamins and minerals.

Tomatoes are a fruit, though many people use them in savory dishes and sauces.

They are also keto-friendly, with about 4.8 g of carbs and 1.5 g of fiber in a whole tomato weighing 125 g. This means they each typically contain 3.3 g of net carbs.

The exact amount of carbs in tomatoes will vary based on their size and type. In general, a small serving should allow a person to enjoy them without breaking their keto diet.

Lemons add a citrus flavor to meats, poultry, fish, and drinks. They are also acceptable on the keto diet, with an average-sized lemon containing about 6 g carbs and 1.8 g of fiber, accounting for around 4.2 g of net carbs.

Lemons are also high in vitamin C.

Strawberries are relatively low in carbs and can provide necessary vitamins, such as vitamins C and A. In a 2/3 cup serving of 100 g, strawberries contain 7.6 g of carbs and 1.8 g of fiber, which comprise 5.8 g of net carbs.

Blackberries provide about 14.4 g of carbs and 7.95 g of fiber in a 150 g serving, comprising around 6.4 g of net carbs.

Blackberries also contain a variety of vitamins and minerals, including vitamins C, K, and A.

Raspberries contain about 14.7 g of carbs and 8 g of fiber in a 123 g serving, accounting for 6.7 g of net carbs.

They also contain vitamin C and manganese, as well as antioxidants, making them a healthful addition to a keto diet.

A whole plum of 75 g contains 8.5 g of carbs and about 1 g of fiber, providing net carbs of 7.5 g.

They also contain several key nutrients, including phosphorus and potassium.

A person on a keto diet may only want to eat kiwifruit on rare occasions. A kiwifruit of 75 g contains about 10.5 g of carbs and 2.25 g of fiber, bringing its net carbs to around 8.25 g.

Because kiwifruit is higher in net carbs than other fruits on this list, a person eating it may wish to monitor their carb intake throughout the day when trying to maintain ketosis.

Like kiwifruits, blueberries are higher than many options on this list when it comes to total carb count. In a 1/2-cup serving, a person will consume about 10.9 g of carbs and 1.8 g of fiber, taking in 9.1 g of net carbs.

Not all fruits are suitable for people following a keto diet.

A person should restrict or eliminate the following fruits from their diet when limiting their carb intake.

Though the fruits in this table may not be suitable for a keto diet, they are healthful and nutritious.

A person can still benefit from including these fruits in many other diets that are less restrictive in carbs.

People following a keto diet can still enjoy some fruit in moderation. Fruits offer essential nutrients, such as vitamins and minerals, which are an important part of a persons diet.

Avoid eating large quantities of any fruit to achieve or maintain ketosis.

Those interested in the keto diet should talk with their doctor or nutritionist before starting this program, particularly if they have any chronic health conditions.

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Keto-friendly fruits: 10 low-carb options and their benefits - Medical News Today

The past year has brought major changes for both the foodservice and food retail industries. Looking ahead to 2021, many of the food trends predicted by chefs, retail executives and other experts reflect the changing way consumers eat both at and away from home.

The pandemic sparked a resurgence of home cooking that will continue into the new year, making ingredients, appliances and sources of inspiration for home cooks one of next years top trends. Many consumers will make a gradual return to restaurants over the next year, but dining out will look different as eateries struggle to rebound from the havoc of the pandemic while creating dining experiences that are both alluring and safe. As for what will be on our plates, experts predict the plant-based movement will continue to influence the way we eat, especially as more people choose foods with wellness in mind. Also on the menu for the year ahead: a greater emphasis on Black-owned restaurants and food businesses, and increased exposure for Black chefs.

Heres a closer look at what experts predict will be on our plates and in our grocery carts in 2021:

Meals prepared and eaten at home will continue to be the norm for many people well into 2021, but for consumers who have been making every meal at home since March, cooking fatigue has taken its toll. Time-saving pantry staples and products that help home cooks shake up their routines are expected to be a major trend in the coming year, according to predictions from Instacart and Whole Foods Market. Instacart data show that shoppers have been turning to global condiments such as chili crisp and piri piri sauce to spice up meals, while Whole Foods predicts they will turn to pantry staples with a twist such as hearts of palm pasta, applewood-smoked salt and meaty vegan soup.

Pantry staples also featured in the trend forecast by Andrea Graves of Oklahoma State Universitys Robert M. Kerr Food and Agricultural Products Center, who predicted the air fryer will be the hot kitchen appliance of 2021 as consumers look for a way to create healthy and delicious meals at home.

Pinterest predicts flavorful recipes and chef-inspired plating and presentation will be among the top trends for home cooks, The Kitchn reported. Consumers who are looking to create restaurant-quality dishes at home will have some help from increasing direct-to-consumer sales by farmers and other suppliers who expanded their sales channels during the pandemic, according to FSR Magazine. More restaurants will also get into the grocery game, according to Baum + Whiteman consultants, who predict eateries will offer branded products such as proprietary spice mixes and packaged pasta sauces for consumers looking to mimic their favorite restaurant meals at home.

The return to restaurants will likely be gradual once dine-in restrictions are lifted, and many people will be on the lookout for eateries that prioritize safety and offer specialized experiences.

When we do dine in, it will be memorable, JoJo Ruiz, executive chef at Serea Coastal Cuisine and Lionfish in San Diego told Food & Wine. Ruiz predicted there will be more exclusive types of dining experiences in the dining room -- think tasting menus, private dining experiences that go above and beyond with ingredients and access. People will go out for a truly memorable dining experience where they feel safe and can expect an experience unlike anything theyve had before.

Kimpton Hotels & Restaurants proclaimed that distanced, intimate and private dining is here to stay in its 2021 Culinary & Cocktail Trend Forecast, which also included creative outdoor spaces and ambiance-boosters like lighting and sound in its predictions for the coming year. For diners who arent ready to dine in at a restaurant but still want an extravagant meal, experiences curated to be delivered at home or in small settings or even via Zoom, will bring the experience to them, according to FSR.

The pandemic has made health a top priority for many people this year, and the habit of making food choices through the lens of well-being will continue into the new year. Kroger, Whole Foods and Baum + Whiteman included the wellness trend in their forecasts. In its report, the food and beverage consultancy proclaimed immunity is the new sustainability.

Turmeric, zinc, ginger, green tea, CBD, mushroom extracts, chia seeds and fermented products are among the immunity-boosting foods that consumers are expected to pile on their plates in 2021.

Prioritizing health can go hand-in hand with sustainability, and Graves from Oklahoma States Food and Agricultural Products Center predicts we will see a continued emphasis on foods that not only boost a body nutritionally, but also are deemed better for the environment. From green and organic to superfoods, consumers are going to spend the upcoming year on the hunt for products that nourish both the body and mind.

Sales of plant-based products will continue to rise in 2021, fueled in large part by consumers who eat meat but are looking to reduce their animal product consumption for health or environmental reasons. We can expect hundreds of new plant-based and even cell-based meals on supermarket shelves in 2021, according to Baum + Whiteman. Plant-based and lab-grown meat alternatives also made Datassentials list of the top 10 trends for 2021.

Health and sustainability are drivers for plant-based eating, but the category is increasingly leaning on taste as a selling point. FSR named over-the-top vegan comfort food among its menu trend predictions, writing that [vegan] has jumped out of the animal cruelty space, into sustainability, and now just into the category of delicious.

This year brought an outpouring of support for the Black Lives Matter movement and calls for racial equity across institutions and industries -- including food and beverage. Interest in food brands run or owned by Black people and other people of color surged, and 14% of Americans said they researched such brands this year, according to Instacart.

In the restaurant world, Black chefs are gaining access to capital, new media exposure, and more chances to open their own restaurants, according to Baum + Whiteman, which predicts we will see a bumper crop of Black chefs cookbooks, renewed focus on ingredients of Southern cookery, and an exploration of the cuisines of West Africa in the year to come.

I think the current state of the industry leaves the door wide open for more diverse voices and cultures from within the African Diaspora to thrive, chef Cybille St.Aude-Tate of Earthseed Provisions and Honeysuckle Projects in Philadelphia told Food & Wine.

Restaurants can help amplify these voices by purchasing and promoting products from Black-owned companies, according to FSR, which suggested several Black-owned beverage brands including McBride Sisters Wine and Brooklyn Tea.

Cultivating true understanding and appreciation for Black foodways and the food of all cultures requires approaching these cuisines from a standpoint of authenticity, rather than appropriation.

At a time when authenticity both matters more than ever before and is also often called into question, the chefs background and history will also play a larger role, Datassentials Mike Kostyo wrote.

The coming year will hopefully bring more opportunities for chefs and other food professionals from diverse backgrounds to tell their stories in their own voices and showcase their heritage with dishes cooked in a way that is authentic to them.

Related stories:

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2021 will bring continuing focus on wellness, flexitarian diets, and ways to make dining out safe and memorable - SmartBrief

Sleep, Exercise, and Diet Are the Wellness Trifectabut This One Is Most Important for Men

Mental well-being is influenced by several lifestyle factors, but they're not all created equal.

We know that a complex combination of behaviors and lifestyle factors influence our mental health and overall well-being, and that physical and mental health are inherently connected. So just as healthy habits around sleep, diet, and exercisedubbed the big three healthy lifestyle factorsare all vital to staying in top form physically, they also correlate significantly with mental health. Research has found that eating well, getting regular exercise, and making sure to clock enough high-quality sleep each night can help boost psychological well-being and reduce the risk of conditions like depression and anxiety. And conversely, deficiencies in any or all of these behaviors can negatively impact mood and outlook.

RELATED: The Best Foods for Anxiety and Relaxation, According to an RD

Everyone should aim to eat, move, and snooze for the betterment of their body and mind (for the most part, anywayan occasional slice of cake is arguably also extremely important for mental health). But of these three factors, sleep appears to be the strongest predictor of mental well-being, according to research published in Frontiers in Psychologyand, more specifically, sleep quality, followed closely by sleep quantity. This suggests that, while you should, of course, prioritize all three for optimal health and longevity, taking extra care to work on your sleep habits could be the most beneficial strategy or keeping your spirits high and minimizing stress, worry, and mood dips.

For this cross-sectional analysis of sleep, diet, and physical activitys individual and collective relationship to mental well-being in young adults, researchers from the department of psychology at the University of Otago, in Dunedin, New Zealand, surveyed more than 1,100 young men and women from New Zealand and the U.S. Participants were given an online survey measuring their sleep, exercise, and nutritional habits; as well as the outcome measures of depressive symptoms, measured by the Center for Epidemiological Depression Scale (CES-D), and well-being (measured by the Flourishing Scale).

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RELATED: 8 Common Sleep Mistakes That Are Costing You Z's, According to a Sleep Consultant

Controlling for covariatesvarying characteristics like demographics, ethnicity, body mass index, and health conditions among survey-takersthe results revealed that sleep quality, or how well they sleep, followed closely by sleep quantity, or how much they sleep, were the largest indicators both of participants depression levels and their overall well-being, or flourishing. (Inadequate, shallow, and/or interrupted sleep, for instance, has been associated with increased risk of mood disorders, addiction, and emotion regulation in adolescents.) According to the published paper, Individuals who slept inside the range of 8 to 12 hours per night (not more or less) and who had better sleep quality reported fewer depressive symptoms.

Falling just behind sleep is physical activity, the second highest predictor of depressive symptoms. Exercise releases endorphins that help raise your spirits and boost energy, and regular physical activity has been shown to help treat depression and anxiety. On the other hand, lack of activity is associated with poorer mental health in young adults. Diet, though crucial, appeared to be the weakest indicator of depressive symptoms and low well-being out of the three. Only one dietary factorraw fruit and vegetable consumptionpredicted greater well-being, but not depressive symptoms when controlling for covariates, the authors noted.

Its important to note that since these measurements were self-reported via survey and only observed, not changed or tested in any way, all results are purely correlational rather than causal. But the patterns revealed in the analysis offer intriguing insight into the potential hierarchy of modifiable lifestyle behaviors. Going forward, these findings may help guide future research and treatment for mood disorders to focus on maximizing sleep quality to improve mental health, particularly in adolescents.

As for how this affects you? Take this as yet another reminder not to skimp on valuable sleep, keep up that steady fitness routine, and eat as many fresh, unprocessed foods as you can.

RELATED: Experts Say This Pandemic Is Changing the Mental Health Stigma

Originally posted here:
Sleep, Exercise, and Diet Are the Wellness Trifectabut This One Is Most Important for Mental Health, Study Finds - Yahoo Lifestyle

Naturally Slim provide online education for people interested in losing weight.

Their program does not involve changing the diet or counting calories or points. Instead, they aim to retrain peoples thinking about food and help them make healthful choices about how and when to eat.

Below, learn more about the Naturally Slim program.

Please note that no one at Medical News Today has tried this program and that all information below is purely research-based.

According to their website, Naturally Slim is an online counseling program that teaches a person how and when to eat. The company say that their program does not involve:

Instead, they aim to help businesses encourage their employees to have more healthful behaviors. For doctors, they aim to provide support to patients who hope to lose weight.

The program is designed for people with overweight or obesity and others looking to maintain a healthy weight.

Naturally Slim offer video lessons and other online learning tools. The goal is to help a person lose weight in order to reach or maintain a healthy weight.

Employers or clinics tend to offer the program. A person may, for example, be able to access it using their employee login information.

Alternately, individuals looking to use Naturally Slim can sign up here. Subscription costs range from $3750 a month, depending on the preferred plan. The company also offer a yearly subscription with a lower cost per month.

The videos and other materials are available on desktops, mobile devices, and tablets. A person has unlimited access to the materials for the duration of their subscription.

Each of their programs lasts 10 weeks, and the company claim that users notice benefits within that period.

Naturally Slim aim to encourage weight loss through mindful eating. Their website cites several findings from a 2015 study, including:

The study had included 3,880 participants from 93 companies. The researchers concluded that the program had successfully changed core behaviors to reduce weight and reverse metabolic syndrome.

However, it is crucial to note that one of the two researchers behind this peer-reviewed study is Naturally Slims chief medical officer.

Meanwhile, the University of South Alabama, which offer Naturally Slim to employees and their spouses, claim that this program is based on a different one, called Eatology.

The university explains that both programs educate people about:

Preventing obesity or overweight can have significant health benefits. According to the American Heart Association (AHA), some benefits of maintaining a healthy weight include:

Naturally Slim claim that their program also helps people prevent or reverse metabolic syndrome a collection of risk factors for conditions such as heart disease, diabetes, and stroke.

According to the National Heart, Lung, and Blood Institute, a person must have at least three of the following five factors for a diagnosis of metabolic syndrome:

In order to reap the potential benefits of Naturally Slim, a person must use the materials regularly, as instructed. However, various factors, such as restricted time, may prevent this.

Anyone looking to lose weight with online support may also consider:

The AHA recommend that people looking to reach or maintain a healthy weight:

Naturally Slim is an online training program for people looking to achieve or maintain a healthy weight by learning new eating habits, rather than counting calories or restricting the diet.

Individuals and employers can sign up for accounts. Each program is 10 weeks.

The rest is here:
Naturally Slim review: What is it, and who is it suitable for? - Medical News Today

DUBLIN--(BUSINESS WIRE)--The "Asia-Pacific Flavored Milk Market - Growth, Trends and Forecasts (2020 - 2025)" report has been added to ResearchAndMarkets.com's offering.

The Asia-Pacific flavored milk market is projected to register a CAGR of 2.23% during the forecast period (2020 - 2025).

Key Market Trends

Plant-based Diet is Gaining Popularity in the Region

Asia dominates the vegetarian market. There is a rising vegan population in Asia, in countries like Australia, which is among the fastest-growing vegan countries, globally, along with China. In addition, there is a high prevalence of lactose malabsorption in Southeast Asian countries compared to other parts of the world. This has led to a large segment of consumers opting for dairy alternatives that are free from lactose, hence, boosting the sales of the market. Developed markets in regions, such as Japan, have introduced certifications for dairy alternative ingredients. Foods for specified health use (FOSHU) are functional foods containing ingredients approved by the Ministry of Health, Labour and Welfare. Japan helps to promote health or control conditions, such as blood sugar and dental hygiene. Japanese are increasingly substituting these with dairy products, not only as a beverage but also as a cooking ingredient.

China Holds a Prominent Market Share

Flavored milk is a rapidly growing category, aiming for further business growth by developing new customers. In addition to the development of new products by major brands, local brands are also growing their product offerings in the country. Chinese consumers who are concerned about their overall wellbeing are driving the consumption of these products. Owing to favorable economical factors of the country, the key vendors are continuously trying to make their products different in terms of quality, ingredients, flavors, and packaging, in order to gain the competitive advantage. However, stringent government regulations regarding the import/export of dairy products are expected to hinder the growth of the market.

Competitive Landscape

The Asia-Pacific flavored milk market is fragmented with the presence of a few key players, such as Nestle SA, Hershey's, and Saputo Inc. Due to the dynamic nature of the market, it is highly competitive and fragmented. Companies also compete in terms of new variants of flavors and attractive packaging. There is ample scope for regional players to gain a competitive advantage, provided that they bring in substantial innovation at the ingredient and packaging levels.

Key Topics Covered:

1 INTRODUCTION

1.1 Study Assumptions and Market Definition

1.2 Scope of the Study

2 RESEARCH METHODOLOGY

3 EXECUTIVE SUMMARY

4 MARKET DYNAMICS

4.1 Market Drivers

4.2 Market Restraints

4.3 Porter's Five Forces Analysis

5 MARKET SEGMENTATION

5.1 By Type

5.2 By Distribution Channel

5.3 By Geography

6 COMPETITIVE LANDSCAPE

6.1 Most Active Companies

6.2 Most Adopted Strategies

6.3 Market Share Analysis

6.4 Company Profiles

6.4.1 Danone

6.4.2 Nestle SA

6.4.3 GCMMF

6.4.4 China Mengniu Dairy Company Limited

6.4.5 Hershey's

6.4.6 Meiji Holdings Co. Ltd

6.4.7 Lactalis Group (Parmalat SpA)

6.4.8 Saputo Inc.

7 MARKET OPPORTUNITIES AND FUTURE TRENDS

For more information about this report visit https://www.researchandmarkets.com/r/15p2md

About ResearchAndMarkets.com

ResearchAndMarkets.com is the world's leading source for international market research reports and market data. We provide you with the latest data on international and regional markets, key industries, the top companies, new products and the latest trends.

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Asia-Pacific Flavored Milk Market Growth, Trends and Forecasts 2020-2025 - Plant-based Diet is Gaining Popularity in the Region -...

TUESDAY, Dec. 22, 2020 (HealthDay News) -- Increased dietary advanced glycation end-product (AGE) intake is associated with wheezing symptoms in children, including wheeze-disrupted sleep and exercise, according to a study published online Dec. 21 in Thorax.

Jing Gennie Wang, M.D., from the Icahn School of Medicine at Mount Sinai in New York City, and colleagues examined 4,388 children from the 2003 to 2006 National Health and Nutrition Examination Survey to examine associations between dietary AGE and meat consumption frequencies and respiratory symptoms.

The researchers observed significant associations between higher AGE intake and increased odds of wheezing, wheeze-disrupted sleep and exercise, and wheezing requiring prescription medication (adjusted odds ratios, 1.18, 1.26, 1.34, and 1.35 respectively). There were correlations noted for higher intake of nonseafood meats with wheeze-disrupted sleep and wheezing requiring prescription medication (adjusted odds ratios, 2.32 and 2.23, respectively).

"Although we are far from having enough evidence to recommend changes in meat consumption in children in order to reduce asthma, a focus on adverse respiratory effects of consuming large amounts of cooked meats resonates with wider agendas," writes the author of an accompanying editorial. "Irrespective of the adverse health effects of AGEs, it may therefore now be time to advocate a diet with smaller amounts of higher-quality and more sustainable cooked meat."

One author disclosed financial ties to the biopharmaceutical industry.

Abstract/Full Text (subscription or payment may be required)

Editorial (subscription or payment may be required)

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Dietary Advanced Glycation End-Product Intake, Wheezing Linked - HealthDay News

You are the model of steely discipline. A cold-eyed warrior unfazed by midday munchies, by late-night longings, by the siren song of Cinnabon. You stick to your three squares, restrict calories, and never allow yourself a salacious snack.

Congratulations. You've made weight loss an awful lot harder than it ought to be.

Here's the problem: Resisting snacks and restricting calories makes it more difficult to keep your metabolism revving. When your snacking is lacking, so, too, is your body's ability to burn fatthe key to long-term leanness. In fact, those who eat at least six times a day have lower body-mass indexes and consume fewer calories overall, than those who limit themselves to three squares, according to a 2015 study in the Journal of the Academy of Nutrition and Dietetics.

But that doesn't mean you should tear open the nearest bag of Cheetos and dive in. The snack aisle of your local supermarket is strewn with questionable chemicals, catastrophic calories, and snacks that are stripped of all their sustenance. Making the smart choice is criticalwhich is why we've set a list of the best snacking habits you can follow for weight loss. Here's what we recommend, and for more healthy tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Having a bite to hold you over 'til lunch is common practice, but a study published in the Journal of the American Dietetic Association found that mid-morning snackers tended to snack more throughout the day than afternoon snackers, resulting in hindered weight-loss efforts. Afternoon snacking was associated with a slightly higher intake of fiber and fruits and vegetables.

For healthy snack ideas, check out our list of the 15 Snacks Nutritionists Eat Every Day.

You can avoid a mindless binge by adding visual traffic lights to your snack. Researchers at the University of Pennsylvania and Cornell University gave one set of students a bowl of uniform yellow chips, while another group had their regular snack layered with differently colored chips. Students who had their snack segmented ate 50% less than those with a uniform bowl.

So instead of having a plain bowl of one colored snacklike nutsgive your snack bowl some variety. Add in different colored fruits, vegetables, and even healthy dips like hummus or guacamole to give your snack some color. Or try out one of these 15 Best Snack Combos That Double Weight Loss.

Make sure your snack contains protein, which requires more energy to burn than carbs or fatsthus keeping you fuller longer. But don't take it from me: In a study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on twenty-four- to twenty-eight-year-old women, and found Greek yogurt, with the highest protein content, to have the greatest effect.

You can easily make one of these19 High-Protein, Low-Carb Snacks For Weight Loss.

A 2015 study in the journal Appetite found that the larger the bottle, bag, or box the food comes in, the larger we think the serving size should be. Researchers surveyed more than thirteen thousand people and found that when confronted with larger packages of cola, chips, chocolate, or lasagna, the shoppers tended to want to serve themselves larger portions.

Want to snack less without going snackless? Try the left-handed diet (assuming you're right-handed). Research in Personality and Social Psychology Bulletin found moviegoers grabbed for less popcorn when doing so with their nondominant hand. Eating with your non-dominant hand makes you think about what you're doing and may help you eat less.

Grabbing handfuls from the bag is never a good idea, but munching from a punch bowl won't do much for weight loss either. A study in The FASEB Journal suggests that overeating may be associated with the size of your plateor bowl. Participants who were given larger bowls served and ate 16% more than those given smaller bowls. Not only that, the big-bowlers underestimated just how much they were eating by 7%! Take advantage of the visual illusion with belly-friendly bowls or ramekins.

Still trying to figure out the right portions? Here are 18 Easy Ways to Control Your Portion Sizes,

Just because something is marketed as "low fat" doesn't mean it's good for youor you should eat more of it. A Cornell University study printed in the Journal of Marketing Research suggests people eat more of a snack that's marketed as "low fat." Participants in the study ate a whopping 28% more of a snack (M&M'S!) labeled "low fat" than when they didn't have the label.

Now that you know what snacking habits to follow, make sure to avoid falling for these 40 Worst Habits For Belly Fat, Say Experts.

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Snacking Habits That Help You Lose Weight, Says Science - Eat This, Not That

Karen Dandurant, news@seacoastonline.com| Portsmouth Herald

EXETER Common sense dictates avoiding large gatherings this year due to the risk of spreading COVID-19.

But even small gatherings will likely feature calorie-laden food. Add that to the quarantine 15 many people have already put on, and its a good time to reflect uponhealthy lifestyle choices.

My biggest tip to my patients is to take baby steps, approach lifestyle changes in moderation, said Dr. Gabrielle Phaneuf, a primary care doctor with CORE Physicians. Small steps build good habits and are something people can maintain. People who go extreme, like go to KETO and say they are never going to eat another carb in their life are setting themselves up to fail. It never sticks and they often ending going back with even worse habits.

Phaneuf said there are many reasons people are developing bad eating habits right now. She said COVID is causing people stress and stress eating is common. Many people are working from home and are expected to help with their childrens education. They turn to food because they are overwhelmed, bored and because snacks are readily available in their cupboards.

It is difficult to stick to a routine right now, said Phaneuf. Start in one place and go out from there.

So, start small. Phaneuf said eat half the serving of ice cream that you usually would. Replace the bag of potato chips with carrots, or almonds. Make each step a part of your daily life and then move forward to another step.

Emily Thompson, a registered dietician, and a certified specialist on obesity and weight management at Wentworth Douglass, said people who find themselves at home more, should develop a new routine, since schedules they are used to following might no longer exist.

It is important to helping regulate your lifestyle, said Thompson. Good sleep hygiene, going to bed at the same time and getting up at the same time is healthy. Establish a work routine, a time to start and a time to finish so you are not working at all odd hours of your day. Develop a meal schedule.

Its OK to have treats, said Phaneuf. Have a couple of those favorite Christmas cookies, not a pound of cookies. Factor them into your daily life so you can get the craving out of the way without overdoing it. Drink a huge glass of water before a meal or when you get a craving. It can make all the difference.

Exercise is good for your weight control but is also good for your mental health and well being.

If you tell me you walk to the mailbox, Ill tell you to walk a little further, and a little further after that. Turn something into a habit and then it sticks.

Thompson said staying active is important.

Find a routine that works for you, she said. People who used to go to the gym in the cold weather need to find something else to do. I sometimes do laps in my basement. So, go for a walk at lunchtime. The recommendation for exercise for an adult is 30-60 minutes a day. If you are just starting, work up to that. Dont try to do it right away or you will give up.

Avoid fad diets, both experts said.

I am not an advocate of fad diets, said Thompson. No health care provider will advise that. We see a lot of people trying them this time of year and they just do not work. The best diet is the diet you can stick to.

Thompson said there are ways to identify what is a fad diet.

If the diet has something to sell you; its probably a fad diet, she said. They are the ones benefitting from the diet, not you. Are there rigid rules; are those rules sustainable? No, then it is not going to work and is a fad diet. If it promises 10 pounds in 10 days; its a fad diet.

The other big weight gain culprit at this time of year is alcohol consumption, said Thompson.

Try to limit alcohol, said Thompson. If you are going to a small gathering in your bubble, bring something healthy. Prioritize what you eat. Choose a favorite you must have, and modify the other things you eat accordingly. You can have fun and stick to your goals at the same time.

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The best diet is the diet you can stick to - Seacoastonline.com

Eating to many eggs in a day may negatively affect your health

Eggsare power-packed with essential nutrients. It is often said that eggs should be your best friend when trying to lose weight. These are loaded with protein and are filling, keeping you full for longer. Consuming eggs for breakfast often keeps you full till lunch. A medium-sized hard-boiled egg is also low in calories. Many also choose it as an evening snack or include it to their post-workout meal. But consuming too many eggs in a day can be harmful to your health. To understand how many eggs you can safely eat in a day, we spoke to Ritika Samaddar who is the regional head of the department of clinical nutrition and dietetics at Max hospital, Saket. Also, know the side effects of eating eggs in excess.

Dietician Samaddar tells, "An egg is a wonder food. It is one of the most nutritious foods on the planet. Egg should be part of a well-balanced diet. One egg has around 200 mg of cholesterol, but research states that intake of dietary cholesterol does not have a direct impact on blood cholesterol. Eggs also contain additional nutrients (MUFA and omega-3 fatty acids) that may help lower the risk of heart disease. Adding eggs to your diet will also provide you protein, choline, vitamin A and D and biotin."

Also read:Eggs Health Benefits: Nutritionist Separates Fact From Fiction About Eggs

Eggs are loaded with protein and other essential nutrientsPhoto Credit: iStock

"People, who are trying to consume a healthy diet, should keep the intake of eggs moderate to about 1-2 daily. This will not leave any side effect on the body," adds Samaddar.

Also read:7 Amazing Health Benefits Of Eating Eggs Every Day

Eating too many will have its negative impact too, firstly eggs are high on protein, so eating too many will put a load on kidneys. Also, eggs are non-vegetarian source hence devoid of fibres. Many people are allergic to egg. So, you should be careful in such a case.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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How Many Eggs Can You Safely Eat In Day? Expert Reveals The Answer - NDTV

So, you thought youd make your annual return to the gym, right? Wrong! In case you hadnt noticed, the last 9 months have completely transformed the fitness landscape, along with the rest of life as we knew it.

With our newfound fear of breathing indoors in public, its no surprise that things have become rocky for gym-goers and group fitness fanatics. And without gyms, those who live in small spaces have had to get creative in getting their fitness on.

A lot is still up in the air. If urbanites continue to flee to suburbia and more jobs go remote, then the decline of boutique and big-box fitness memberships could continue. But even with the health club industry reporting billions in losses, die-hard gym-goers insist theres nothing like the in-person experience.

One things for sure: Americans want to be healthier. And for once, time may not be the biggest hurdle.

Calorie counting, restrictive diets, and pining for a photoshopped physique may be losing some appeal too. For many, the pandemic has revived the joys of cooking and eating for strength, performance, happiness, and health. Diet and exercise practices that promote optimal nutrition, restoration, and prevention of illness and injury now have the most allure.

So where does this leave us as we head into the biggest fitness month of the year? With a fresh outlook and a renewed interest in science-backed, realistic, and smart wellness. In fact, this may actually be the year that our resolutions survive to see spring.

And thats a New Years glow-up we can get behind.

Maybe you or someone you know worships in the church of SoulCycle, CrossFit, Peloton, Barrys Bootcamp, or Les Mills. Fitness as religion isnt a new concept, but its one thats been gaining steam for years, persisting through the 2020 switch to digital.

Group fitness classes create a sense of community with a place to gather, socialize, show off, practice rituals (hello, burpee tuck jumps), and even cry (have you attempted a triple-under?). The isolation over the past year has only increased our need to connect with others thus the surge in digital fitness innovation, aka the Netflix of Fitness.

Training apps, wearable tech, and smart equipment provide unparalleled convenience and a social media-esque community. Therefore, theyre here to stay.

But lets be real: Just as streaming a church service on a laptop isnt the same as sitting in the Vatican, rolling out of bed to compete with faces on a leaderboard isnt the same as feeling the vibes and the friendly competition from in-class sessions. (And whos going to see your cute new leggings if you never leave the house?)

Our prediction:

Gyms and boutique fitness studios will invest in group fitness and fine-tune the experience by partnering with local orgs, offering virtual add-ons, and investing in top-notch trainers.

If theres one thing weve learned from 2020, its the value of rest, recovery, and repair. (Live, laugh, love is so 2019.) As we look for ways to unplug from our increasingly digital lives to combat burnout, anxiety, and loneliness, some of us are also looking to disconnect from digital health routines.

The wellness market is experiencing a boom in sleep and restorative health innovation, and its driving a lot of investment dollars. Enter holistic health clubs, meditation studios, and stretch and recovery labs. The future of fitness may be more like a spa.

Some key players earning street cred from investors and early enthusiasts:

Wearable tech is already getting in on the action. Instead of tracking calories, the WHOOP wristband measures how recovered you are and puts a premium on training optimally and preventing injury.

Surprise, surprise: The pandemic poured fuel on the already-blazing vitamin and supplement industry. Because this field is getting hella crowded, consumers and investors have their eyes on the best of the best. That means FDA-authorized, personalized, clean-label, clinically backed formulas.

The people have spoken: We like sleep, and we want more of it. Sleep supplements are expected to grow this year, with melatonin alone getting a boost due to an increase in public awareness. Clearly, stress-relieving and mood-boosting supplements are having a moment.

Some buzzworthy and trending players in the supplement space:

Nutritional science is shifting the focus to personalized practices and continuous glucose monitors as the key to better health.

Theres a lot of exciting innovation in using blood tests, the gut microbiome, DNA, and AI to craft bespoke diets fancy!

Some buzzworthy brands in this space:

The Amazon takeover, the COVID shutdown, and the economic recession continue to pressure brick-and-mortar industries to get creative. Expect to see local gyms bundling with retail and community experiences to offer sponsored events, branded apparel, equipment, supplements, and even delivery services.

Some examples already taking shape:

Plant-based products and alternative meats were having a moment pre-COVID and have only gained momentum since.

The pandemic has shed light on the nasty practices and working conditions of meatpacking. Whats more, the growing climate crisis, animal welfare concerns, religious beliefs, and evolving personal health interests are tipping the scale in favor of meatless meat.

A global shift to plant-based eating could save an estimated 8 million lives and reduce food-related greenhouse gas emissions by up to two-thirds by 2050.

A lot of us have become more burned-out, anxious, and lonely over the course of 2020 (not to be a buzzkill). But this year did remind us to sleep more, to eat for strength and resilience, to take more time for ourselves, and to appreciate our time with others in person or online.

These habits have been a rare source of comfort and are thus likely to carry into our fitness and nutrition practices in 2021 and beyond.

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Fitness and Nutrition Trends of 2021 - Greatist