According to Wahls, beef liver is an excellent source of B vitamins, includingfolate, riboflavin, niacin, and cobalamin (B12). In fact, she says it's superior to greens when it comes to B12, which is not readily available in plants.

Beef liver also contains one of the highest sources of nonsynthetic, preformed vitamin A (aka retinol). "Three ounces of this organ meat provides around 7,900 micrograms of vitamin A, equaling about 883% of the recommended daily intake (RDI)," registered dietitian Molly Knudsen, M.S., RDN, tells mbg.This essential micronutrient is critical for immune functioning and difficult to find in most foods. "It's different from beta-carotene, which is what most vitamins/prenatals use," LeVeque explains in her Instagram caption.

In addition to its vitamins and minerals, beef liver "is a great source of high-quality protein to boost the metabolism while also being a good low-calorie and low-carb option," says dietitian Priscilla Blevins, M.S., R.D., L.D. Beef liver is, therefore, a good option for anyone following the keto diet or another protein-rich lifestyle.

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This May Be The Superfood Your Diet Needs, According To Nutritionists - mindbodygreen.com

The Mediterranean diet is in the news again, not only because it's the start of a new year, but also because it was named as one of the most popular and healthiest diets by several publications. The origins of the "Mediterranean diet" are lost in time because it's based on the eating habits of the Middle Ages, in which the ancient Roman tradition -- on the model of the Greeks -- identified in bread, wine and oil products a symbol of rural culture and agriculture. These were supplemented by sheep cheese, vegetables (leeks, mallow, lettuce, chicory, mushrooms) and a little meat, and among Romans, a strong preference for fish and seafood.

According to a National Center of Biotechnology Information article, the discovery of the health benefits of the Mediterranean diet is attributed to American scientist Ancel Keys, who researched the correlation between cardiovascular disease and diet for the first time.

In the 1950s, Keys was struck by a phenomenon, for which he could not, at first, provide a full explanation. The poor population of small towns of southern Italy was, against all predictions, much healthier than the wealthier citizens of New York, many of whom had Italian ancestors who emigrated to the United States. Keys suggested that this depended on food, and tried to validate his original insight, focusing on foods that made up the diet of these populations.

This study proved that populations that had adopted a diet based on the Mediterranean diet presented a very low rate of cholesterol in the blood and, consequently, a minimum percentage of coronary heart disease. This was mainly due to the plentiful use of olive oil, bread, pasta, vegetables, herbs, garlic, red onions and other foods of vegetable origin, and a rather moderate use of meat.

The modern Mediterranean diet is characterized by the emphasis on plant foods such as grains, vegetables and fruits. Olives, olive oil, nuts, beans, legumes, seeds and herbs/spices are also part of the Mediterranean eating style. The Mediterranean lifestyle also recognizes the importance of physical activity and social interaction at mealtimes.

Grains should be mostly whole grains and can include whole-wheat breads, whole-wheat pasta, oats, brown rice, couscous, quinoa or barley.

Fruits and vegetables can be fresh, frozen or canned. The nutrients are similar between the three forms. Canned vegetables can have more sodium, so rinse before using or buy lower sodium options. Fruits and vegetables can be cooked or eaten raw.

Olives and olive oil are staples of the Mediterranean eating style. Olive oil is the main source of fat and is used in cooking, as salad dressing, as a light drizzle on vegetables or as a dip for bread. Olive oil is higher in heart-healthy unsaturated fats and should replace saturated fats like butter or margarine.

Nuts, beans, legumes and seeds are the main sources of protein, healthy fats and fiber. Common beans include chickpeas (garbanzo beans), cannellini beans, kidney beans, lentils and black beans. Nuts are good as a snack, on a salad or added to other dishes.

Herbs and spices add flavor and aroma to foods. They reduce the need for salt and can be rich in health-promoting antioxidants.

This delicious baking-pan recipe for Salmon Roasted with Broccoli and Tomatoes is an effortless way to incorporate the Mediterranean diet eating plan into your lifestyle.

SALMON ROASTED WITH BROCCOLI AND TOMATOES

1 pound fresh or frozen skinless salmon fillet

2 teaspoons Italian or poultry seasoning

1 1/2 teaspoons black pepper

2 cups grape or cherry tomatoes

2 tablespoons snipped fresh basil and/or parsley

1. Line a 15-by-10-inch baking pan with parchment paper. Rinse salmon; pat dry. Place salmon in prepared pan. Drizzle with 1 tablespoon of the oil and sprinkle with 1 teaspoon of the Italian or poultry seasoning, and 1 teaspoon of the salt and the pepper.

2. In a medium bowl, combine tomatoes, broccoli, garlic and the remaining 1 tablespoon of oil, the Italian or poultry seasoning, and the salt and pepper; toss to coat. Place in pan with salmon. Roast 15 to 18 minutes or just until salmon flakes.

3. Meanwhile, remove 1 teaspoon zest/peel from the lemon (do not use the white flesh or pith) and squeeze 3 tablespoon juice from lemon. In a small bowl, combine lemon zest and juice, the basil and/or parsley, and the honey. Spoon the mixture over salmon and vegetables before serving.

TIP: To thaw frozen fish, place in a sealed bag and submerge in a bowl of cold water for 30 minutes.

Angela Shelf Medearis is an award-winning children's author, culinary historian and the author of seven cookbooks. Her new cookbook is "The Kitchen Diva's Diabetic Cookbook." Her website is http://www.divapro.com. To see how-to videos, recipes and much, much more, Like Angela Shelf Medearis, The Kitchen Diva! on Facebook. Recipes may not be reprinted without permission from Angela Shelf Medearis.

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Mediterranean diet stands the test of time | Lake Mills Leader - HNGnews.com

THURSDAY, Jan. 28, 2021 (HealthDay News) -- There is a strong correlation between the age of onset of Parkinson disease (PD) and dietary habits, according to a study published online Jan. 6 in Movement Disorders.

Avril Metcalfe-Roach, from the University of British Columbia in Vancouver, Canada, and colleagues analyzed data from food frequency questionnaires completed by 167 individuals with PD and 119 controls.

The researchers found that overall, women adhered more closely to the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet than men, and diet scores were not modified by disease status. MIND diet adherence correlated with later age of onset most strongly in women, corresponding to differences of up to 17.4 years between low and high dietary tertiles. There was also a significant association seen between Greek Mediterranean adherence and later PD onset across all models. In men, only Greek Mediterranean diet adherence correlated with later onset, with differences of up to 8.4 years.

"Nutritional strategies may be an effective tool to delay PD onset," the authors write.

Abstract/Full Text

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MIND and Mediterranean Diets Tied to Delayed Parkinson Onset - HealthDay News

In a stark warning issued by his doctors, the Argentine pontiff was told he had to lose at least 1st 4lbs or face the possibility of going under the knife. The pope has been advised to eat small bowls of rice at meals and plenty of fruit, veg, olive oil and fish, sources in Rome said. They told The Sun: If he sticks to the doctors advice hell be fine but hes well known for his healthy appetite.

In what will no doubt come as a huge disappointment to the food loving pontiff, he has also been banned from eating cake.

The 84-year-old Argentine has been afflicted by the painful nerve condition for decades.

At times it has left him almost paralysed, as was the case in 2007 after he was struck down by a severe attack.

Over the past week, Pope Francis has once again struggled with excruciating pain caused by his sciatica.

He was forced to postpone a number of events at the Vatican last weekend and on Friday was unable to stand during a meeting with members of the Roman Rota.

Addressing his audience, Pope Francis said: "I would like to speak to you standing up but sciatica is a troublesome guest.

"So I apologise and will speak sitting down."

READ MORE:Pope Francis makes heartfelt plea after man freezes to death

Greeting the team at the Vatican, the football mad pope said: "In Argentina we dance the tango, and the tango is the two-by-four music.

"You are 4-2 today [referring to the previous night's victory] - that's good.

"Congratulations and courage.

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Pope Francis told he must stop eating pasta and diet to cure health woes - or face surgery - Daily Express

Today, Dave Asprey is well-known as one of the leading figures of the biohacking movement and the founder of the Bulletproof empireif you've ever put butter in your coffee, he's the reason why. But it wasn't always this way: In his 20s, he was working as a computer hacker while tipping the scale at around 300 pounds. He was fed up with feeling awful all of the time and dealing with arthritis and chronic fatigue. Despite doing all of the standard right things his doctors advised, including exercise and counting calories, he was stuck.

So he began experimenting himself, first with a low-carb diet that resulted in a 50-pound weight loss. From there, he was hooked. So hooked that Asprey says he has spent more than $1 million building a better body, experimenting with everything from red light therapy to cold exposure, with the goal to live until at least 180.

Last week, The New York Times bestselling author released his latest, Fast This Way, which reviews the latest thinking on how to turn eating restrictions into better health. GQ chatted with Asprey to find out what his day-to-day looks like while running his business from a 32-acre organic farm on Vancouver Island, off Canada's Pacific Coast. It indeed involves fasting and drinking coffee with butter in itbut also the occasional bite of dairy-free ice cream.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: What time do you usually get out of bed?

Dave Asprey: I usually get out of bed around 6:45 or 7 a.m. I used to go to bed much later and wake up later, but it's just less convenient. So I used a combination of light and fasting to shift my circadian windows. Now, I go to bed earlier than I ever have in my life. And I do it naturally, which is super cool.

I wake up, and I definitely make a shot of espresso. I usually turn that into an Americano. I also make one for my wife and one for my kids to split because yes, my kids do drink coffee. It's good for you. It's a superfood, screw kale. Sometimes I make it Bulletproof (using MCT oil and grass-fed, unsalted butter). Others, I just do a black, depending on what I feel like for the day.

Story continues

Talk to me about your morning supplementsI've seen the photos, and there are a lot of them.

I take a handful of the supplements that I put together the night before that are mostly mitochondrial stimulators or other anti-aging things, peptides, etc. We're talking like 40 or 50 pills. Some of them are ones that I formulated for Bulletproof. I also take all of my probiotics in the morning when I wake up, because I have found in recent research that if you take probiotics at night, they disrupt your sleep. If you take them in the morning they seem to work better. I usually take some prebiotic fiber at some point, which feeds the good bacteria. My goal lately has been to make bacteria in my gut the manufacturer of as many of the things that I want in my body as possible. I also take all my minerals and stuff like that.

[In a follow-up email, Asprey clarified that his current morning supplement lineup includes, from Bulletproof, vitamins A, D, and K, glutathione, Eye Armour, copper and zinc, and Smart Mode, along with amino acids and calcium d-glucarate.]

Anything else thats important to your morning routine?

When I wake up, I do just a brief gratitude practice. I just lay there for a minute or two and I have two things that I'm grateful for. One is that I say to no one in particular, Thank you for using me today. I don't say what for, I'm just going to assume things work out the way they're supposed to happen. The second gratitude is, Thank you for making things happen the way they're supposed to happen.

I don't pray to a specific deity. I don't pray to nature. I just figured there's some energy out there that does that. When I do it right, I get a little bit tingley. I think that a lot of times people are way too specific, and you'll probably ask for things that aren't even the right things for you. So for me, that's where I've evolved.

After I drop my kids off, I will usually set aside about 45 minutes on my calendar for some sort of biohacking. I could do red light therapy. I could do neurofeedback. I could just do some squats on a vibrating platform. I could do a resistance band workout with blood flow restriction. I mix it up instead of doing the same thing every day. Then, I go to work.

When's the first time that you typically eat during the day?

I have lunch around 1:30 p.m. with my wife. It's usually a grass fed lamb, grass fed beef, or maybe pastured pork. The lamb and pork comes from animals on our own farm. Same with the vegetables. I'm really fortunate to be able to do that. We actually feed our local community with our farm as well, which is super cool. I will have some extra butter on that as well.

Do you do the same kind of meal structure for dinner?

Dinner is similar, but with dinner, I might have some white rice or something like a sweet potato, some, some carbs. I am not keto all the time, not by a long shot. Sometimes I'm keto. Sometimes I'm not. Lately I've been using a continuous glucose monitor from a company called Levels Health, where I am an investor. That really allows me to see what I do, what I eat, even what exercise I do, how it affects my blood sugar. My goal is to keep my blood sugar within a relatively narrow range, even after I eat. I've been pretty successful at that. When you do that, you'll live longer and you feel a lot better.

Do you have any snacks ever between lunch and dinner?

Almost never. Dinner for me is around 5:30. When I was writing Fast This Way, I experimented with the length of time between dinner and going to sleep. If you can get more than three hours of time after your last meal and your bedtime, you will sleep a lot better. So an earlier dinner has made a big difference for me. If I'm having lunch at 1:30 and dinner at 5:30, if your lunch was effective, you shouldn't need a snack. If I was going to snack, it's probably because I walked through the garden and thought Oh, look, the grapes are ripe. I'll eat a couple of grapes.

Do you ever deviate from this diet?

Yes, and you should deviate from your diet. If you're too rigid, you won't be too happy. What I don't do though, is eat things that make me feel like crap. So there are some things like you go and eat, for example a bunch of deep fried gluten bombs at a restaurant. They will cause more inflammation for longer than smoking a cigarette. If I dont smoke, why would I eat like that? It's just not OK.

That said, I have a healthy metabolism. Am I going to have some sugar every now and then? Sure. It's not the end of the world. So the idea that some nights I'll have more carbs than others, some nights we might have a dairy-free ice cream with 10 or even 18 grams of sugar in it.

Is there ever alcohol in your diet?

On rare occasions I will have either a French red wine or I'll have a high-end sake. One of these days, I'm going to start a sake brand just because I like it, but make no mistake: Alcohol is bad for you. Even one drink is bad for you. There's no benefit to drinking alcohol, even though we desperately want there to be.

The Real Life Diet of Troy Aikman, Who Knows Better Than to Look at the Peloton Leaderboard

The 54-year-old Dallas Cowboys legend says he used quarantine to lift, diet, and meditate into the best shape of his life.

Originally Appeared on GQ

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The Real-Life Diet of Dave Asprey, Who Thinks Coffee Is a Superfood - Yahoo Lifestyle

Curious if certain foods trigger your RA symptoms? Heres what to know about trying an elimination diet.

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An elimination diet for rheumatoid arthritis (RA) seems simple enough: Remove suspected trigger foods from your meal plan and see if your symptoms improve. But the truth is, theres a lot you need to consider before taking that step. In some cases, elimination diets may be appropriate, says Alicia Romano, M.S., R.D., clinical registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center in Boston. But in other cases, not so much. If youre curious whether an elimination diet is right for you, heres what you need to know.

Its a procedure used to identify foods that may be triggering an adverse reaction, says Romanospecifically for RA, were talking about symptom flares. Basically: You remove the foods from your diet for a while to see whether symptoms resolve. If they do, you can then reintroduce the foods, one at a time, to see if symptoms come back.

Even if youre taking medication for your RA, its still common to experience flares. In some cases, an elimination diet may lead to fewer flares, says Nilanjana Bose, M.D., a rheumatologist at the Rheumatology Center of Houston. And if it works well and you show you can maintain the diet for six months to a year, you may even be able to talk to your doctor about lowering your medication dose, says Dr. Bose. So if youre taking multiple meds, you may be able to try eliminating one of them. Or if youre on methotrexate, say, you may be able to try taking it fewer times per week. That could be great!

Still, dont expect to kick the meds completely, says Dr. Bose. Most patients will need something to keep their inflammation down.

There are lots of elimination diets out there, but here are some of the most common for RA (roughly in order of how much evidence there is to back them).

Worth a try:

Gluten-free: RA patients who are sensitive to glutena protein found in certain grainsmay notice their symptoms get better when they dont eat it. Gluten can hide in many products, including anything with wheat, barley, or rye (like bread, crackers, and flour).

Dairy-free: Some research suggests that dairy may increase inflammation in the body for some people. And anecdotally, some RA patients report fewer symptoms when they avoid dairy. Dairy includes animal milk and foods made from milk, such as cheese, butter, and yogurt.

Maybe, but were not sure:

Autoimmune Protocol: The goal of this paleo-style diet is to boost the immune system by cutting out foods that can produce an inflammatory reaction, including all grains, nuts, seeds, nightshade vegetables, eggs, and dairy, says Romano. It also restricts alcohol, tobacco, coffee, processed sugars, and certain medications. That leaves you with fresh fruit (in moderation), sweet potatoes, yams, Chinese or Jerusalem artichokes, and minimally processed meats (ideally wild, pasture-raised, or grass fed). In some cases, it may help you identify trigger foodsbut with no science to back it up, its hard to know how much it can really help, Romano says. We dont really understand the risk-benefit ratio, says Romano.

Probably skip:

Nightshade-free: Some people report worsening RA symptoms after eating so-called nightshade vegetables (eggplants, peppers, tomatoes), though theres no research to support the link. In fact, theyre rich in antioxidants that many people with RA should get more of, says Dr. Bose.

Keep in mind, trigger foods can be different for different people. That means, if you were to try an elimination diet, your doctor might suggest something more individualized based on your unique trigger foods.

Because theres not enough research to back them up, elimination diets are not routinely recommended for RA, says Romano. On the other hand, certain foodssuch as processed sugars, refined carbohydrates, and red and processed meatshave been linked to inflammation, says Dr. Bose. Your doctor is likely to recommend avoiding these foods first before attempting anything more extreme, like an elimination diet.

Next, think about what foods you can add rather than subtract. Are you eating plenty of plants (vegetables, fruits, whole grains, legumes) and foods rich in omega-3s (fatty fish, nuts, seeds, olive oil)? These nutrient-dense foods can support the immune system and may help lower inflammation, Romano says. You may find these dietary adjustments make a big difference in how you feel, and that you dont need an elimination diet after all.

So who might benefit from an elimination diet? Anyone who (after making these healthy changes) has reason to believe they might have a trigger food. If that's you, your doc might talk with you about this approach.

If youre like a lot of people with RA, you can probably spot a trigger food through casual observation alone. But you might find keeping a food journal helpful, Romano says.

Youll want to track three things:

Food/beverage intake: Be sure to include the time and the amount you ate/drank. You may find that the dose matters.

Your symptoms: Rate your symptoms throughout the day on a 1-to-10 scale, Romano advises. This helps establish a baseline for what is normal for you, so you can see when symptoms are getting better or worse.

Any out-of-the-ordinary occurrences: Did you get a poor nights sleep? Did you go on a strenuous hike? Were you under a lot of stress at work? A lot of other factors that can play a role in the inflammatory process, Romano says. So we want to control for that.

By gathering this data, you can more easily zero in on any patterns, and identify (or rule out) potential trigger foods.

When you cut a food out of your diet, you need to compensate for those nutrients youll be missing out on, says Laura Gibofsky, M.S., a registered dietitian and nutritionist at the Hospital for Special Surgery in New York City. If someone comes to me saying, Ive removed certain foods, and now Im eating lemon water and carrots, I say, Well, we have a problem because thats not going to meet your nutrition needs.

Getting proper nutrition to support overall health is important when youre living with RA, she says. Plus, if youre on certain medications, you may already be at risk for nutritional deficiencies. For example, steroids can affect how the body uses the bone-building nutrients calcium and vitamin D. So removing calcium from your diet without replacing it could put you at greater risk for weakened bones, says Gibofsky.

Your dietitian can help you avoid nutritional deficiencies by advising you on what foods youll need to eat to replace the nutrients youll be cutting out.

If youre cutting out gluten, for example, youll need to get your whole grains from gluten-free sources, like oats, brown rice, quinoa, amaranth, and buckwheat. If youre giving up dairy, youll need to get your calcium and vitamin D from dairy-free sources, such as soy milk, yogurt and cheese alternatives, fortified orange juice, fortified breakfast cereal, canned salmon, and almonds, Romano says.

If you cant meet your nutritional needs from food intake alone, your dietitian may recommend a supplement, Romano says.

If you cut out a food and start feeling better, you might be tempted to skip the reintroduction phase of the diet. And thats your call. But consider that you may be able to tolerate the food in smaller amounts without triggering your symptoms. Its a phased approach, says Romano. The end goal is the most liberal diet possible.

Of course, if youve eliminated multiple foods, the reintroduction phase is especially important to identify which of those foods is the culprit. Say you eliminated gluten and dairy for a month, and you have symptom resolution, says Romano. Well, which one is it? Gluten, dairy, or both? To find out, you might first reintroduce gluten and see if your symptoms return. Then youd eliminate gluten again, and reintroduce dairy. Its a step-by-step process and something patients need guidance on, she says. Again: Dont try this on your own!

Keep in mind, even after you go through all this, you may not get the results you want. While some patients do see dramatic improvement in joint pain, stiffness, and energy level from an elimination diet, plenty of others see no improvement at all, says Dr. Bose. It can be quite revolutionary for some, she says, but not for everyone.

If youre going to go forward with an elimination diet, you should be prepared for that possible outcome.

Meet Our Writer

Jerilyn Covert is a writer, editor, and copy editor with 15 years of publishing experience. Shes written hundreds of articles for Mens Health (where she was an editor for more than 10 years), Womens Health, Runners World, ONE37pm, Whiskey Advocate, Silver Sneakers, and many more. Shes insatiably curious and loves interviewing people who know a lot more than she does. She shares their insights and advice so others can use them to improve their lives.

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You Need to Know About Elimination Diets for Rheumatoid Arthritis - HealthCentral.com

Then theres the fact that naturally fiber-rich foods, like whole grains, are packed with additional helpful nutrients. Most whole grains contain B vitamins and minerals such as selenium and magnesium, says Dr. Feresin, which can help your body regulate blood pressure, ward off damage to the cells, and more.

If youre looking for ways to add fiber, Dr. Feresin recommends choosing whole wheat pasta or brown rice pasta instead of regular pasta, brown rice rather than white rice, whole wheat bread instead of white bread, whole wheat cereal, and whole oats. Try the pseudo whole grains amaranth, chia seeds, and quinoa. Add quinoa to your salad or chia seeds to your yogurt or overnight oats, she recommends. High-fiber fruits and vegetables include raspberries, pears, apples (with the skin), bananas, green peas, broccoli, and Brussels sprouts.

Sodium is an essential mineral that helps control your bodys fluid balance. It honestly helps a lot of food taste really great, too. However, most of us consistently take in more sodium than we needand its that chronic overconsumption that can become an issue for your heart. That can mean more fluid in your blood vessels, potentially leading to an increase in blood pressure that can make your heart have to work harder to pump blood throughout your body, says Dr. Feresin.

To reduce blood pressure, the AHA recommends eating no more than 2,300 mg of sodium per day. Canned foods, preserved foods, and restaurant meals can be particularly high in sodium, Dr. Hong says. So can processed meats like hot dogs, salami, sausage, and ham. While delicious, the combo of sodium and saturated fat in these meats, especially if eaten frequently over time, makes them pretty unsavory for heart health, says Dr. Hong. In fact, the top source of sodium and saturated fat in the American diet is sandwiches. Which doesnt necessarily mean you need to swear off sandwiches foreverbut its good to know if youre specifically trying to eat in a way that supports optimum heart health.

Just as important as reducing sodium intake is upping your potassium intake, a mineral that counterbalances sodium in regulating your fluid balance, says Dr. Feresin. The average American consumes far less than the recommended amount of 4,700 mg per day.

Find potassium in apricots, prunes, oranges, squash, spinach, tomato, asparagus, beans, lentils, milk, yogurt, chicken, turkey, beef, salmon, and more, Dr. Feresin says. And to add flavor to dishes without sprinkling on extra salt, try adding seasonings, like herbs, hot spices, garlic, or saffron.

Fruits and vegetables are filled with fiber, and they are delivery vessels for lots of powerful micronutrients, including compounds called polyphenols. These bioactive compounds not only contribute to taste, color, and flavor of plant foods, but they also have antioxidant, anti-inflammatory, and anti-hypertensive properties, says Dr. Feresin. They help keep cholesterol from forming plaques, prevent blood cells from sticking together, improve artery dilation, decrease arterial stiffness, decrease blood pressure, and more, she says.

No one polyphenol can be considered the best, and theres no one particular piece of produce you should pick up every single day. Variety is the key.

One of the things that we believe is that those polyphenols are acting additively and synergistically, so its not just one; its actually more than one that is exerting the effect in the body, says Dr. Feresin. Thats one of the reasons why we advocate the increased consumption of fruits, vegetables, whole grains, and legumes, because you're not only going to be getting a single polyphenol. Youre going to be getting hundreds of polyphenols, and getting all the other nutrients as well.

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What Is Heart-Healthy Diet? These 7 Simple Eating Tips Can Protect Your Heart - Self

The keto diet isn't for everyone. In fact, the high-fat, low-carb eating pattern has been ranked as one of the worst diets by US News & World Report year after year.

"As a dietitian, keto is not the go-to diet that we would recommend for someone who's trying to improve their overall health," Alyssa Pike, RD, manager of nutrition communications for the International Food Information Council, told Insider.

Critics say the keto diet is too restrictive, "nutritionally incomplete," and lacks evidence of how it can affect health in the long run. On the other hand, some anecdotal evidence suggests the diet could help people manage diabetes.

Read more: Keto is good for controlling blood sugar, but a low-fat vegan diet is better for weight loss, study finds

While the keto diet principle of eating mostly fats and almost no carbs a way to force the body into ketosis, a state where it burns fat for energy instead of glucose may feel too extreme for most people, some aspects of the diet can be applied in more moderate ways.

Plus, we could all benefit from choosing higher-quality carbs, Gabby Landsverk previously wrote for Insider.

Insider spoke with nutrition experts about how to incorporate keto-like eating patterns without going all in.

Nutritionist Wendy Bazilian said the first step of starting any diet is to cut out processed foods.

"In a keto-style eating pattern like any really I would start limiting the ultra-processed foods, bakery goods, 'indulgent' carbs (donuts, cookies, cake), look at added sugars and focus on limiting those," Bazilian, author of "Eat Clean, Stay Lean," wrote in an email to Insider.

Eliminating sugary beverages is another way to cut down on unnecessary carbohydrates, Bazalian said. That includes the sweetener you may usually add to coffee or tea even one tablespoon of honey comes close to the 20 grams of carbohydrate per day allowed in some keto guidelines.

Read more: Eating processed foods can increase your risk of early death from heart disease by 58%, study finds

If getting rid of sweets works for you, the next step would be to ease away from bread. The keto diet would prescribe not eating whole grains, either, but other low-carb eating patterns may permit you to eat something like quinoa or farro in moderation.

The true keto diet involves not eating fruits, most vegetables, grains, potatoes, sweets, or any kind of carb-rich foods, Pike told Insider. But so much restriction can be hard for people to keep up in the long term.

Bazilian said while she would encourage someone who is keto-curious to be "selective" about which fruits and vegetables they eat, she wouldn't recommend eliminating them entirely.

"I think it's possible to ease into keto, but I know there are plenty of people who would suggest otherwise," Bazilian said. "But, it's not really keto either if you have a lot of carbohydrates still in the mix."

Strawberries and blueberries are both low in sugar and high in antioxidants, and tomatoes and olives can work as savory snacks that are relatively low-carb. Just make sure to avoid eating so many fruits and vegetables that you blow past your carb limits most keto eating plans will cap carbs at 20 to 50 grams per day.

Read more: 6 science-backed benefits of blueberries, according to nutritionists

Since the keto diet consists of mostly fats and proteins, it's possible to eat keto and become less healthy. Low-carb diets where people rely on saturated fat and cholesterol have been linked to a higher risk of some diseases.

If you do cut back on a certain macronutrient, like carbohydrates, it's important to make sure you're eating high-quality foods from the remaining groups, Bazilian said.

Read more: An early keto advocate says the diet has gone 'too far' and we need to stop demonizing carbs

Make sure your fat intake includes heart-healthy, anti-inflammatory foods like avocados, nuts, olive oil, and flaxseed.

Many people who try the keto diet increase their intake of animal protein, Pike told Insider. But eating two or more servings of meat per week has been linked to a higher risk of heart disease .

Adding a plant-based protein, like pea protein powder, can help preserve lean muscle mass without causing bad cholesterol levels to get out of control.

If cutting back on carbs and eating more healthy fats and proteins works for you, you could work your way up to more strict keto guidelines.

"There are a few different distributions of macronutrients that you could follow if you're on the keto diet, but one common distribution is eating 5% of your total calories from carbs, 20% from protein, and 75% from fat," Pike said, adding that such a low amount of carbs doesn't meet the dietary needs of most people.

Read more: A nutrition journalist dieted his whole life and still gained weight. Then he tried the keto diet, and 'it was like a switch being flipped.'

Bazilian said she recommends that her clients evaluate how they feel not just physically, but also mentally throughout the first month of any diet. And if you're looking for weight loss or to control blood sugar levels, make sure to track those metrics from the start to see if you're getting results.

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Hall of Famer Shannon Sharpe retired from the NFL after the 2003 season. Now, hes 52 old enough to join the AARP but Sharpe still has an intense fitness and diet regime. He could run circles around many guys half his age, even some current NFL players. One reason the Fox Sports personality can stay in such great shape: His day starts when most people are still asleep. Here are all of the details.

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Sharpe went to college at Savannah State. Even though thats not a major football school, he played well enough for the Broncos to pick him in the seventh round of the 1990 NFL draft. After that, he outperformed his draft position considerably.

In 14 seasons, the tight end caught 815 passes for 10,060 yards and 62 touchdowns. His reception and yardage totals are both the fourth-most in NFL history among tight ends. In 18 postseason games, he added another 62 receptions for 814 yards and four scores. His postseason success helped him win three Super Bowl rings, two with the Broncos and one with the Ravens.

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Sharpe talked withGQabout his health and fitness routines. He changed his workout routine a bit in retirement. But it is still rigorous and more than what many people 20 years younger than Sharpe do. This work ethic was instilled in him at a young age when he worked on Georgia tobacco fields when he was a kid. Being an athlete helped, too. Sharpe says as an athlete, I had conditioned myself to stay on a strict schedule, whether thats for work or even finding just a few minutes to relax. So I kept that.

He says its about quality of life, not quantity of life, which is why he gives everything he does 100% effort. Hes in such good shape that he says he is crushing guys in their 20s and 30s at the gym. Sharpe also gets the motivation to work out fromhis co-host, Skip Bayless, who wouldnt let Sharpe hear the end of it if he ever skips a day of workouts.

Sharpe detailed his diet and workout routine in the interview, saying he tries to exercise at least three or four days a week, with a couple of days with two workouts. He does free weights, then takes some time to rest which includes eating and spending time with his dogs. Then after his break, he does CrossFit, including kettlebells, the row machine, and bikes. He says he likes to mix things up to keep from getting bored and to confuse his body, which helps him stay fit.

As for his diet, his breakfast varies depending on the day, but usually includes something along the lines of egg whites, oatmeal, and fresh fruit. For lunch, Sharpe usually has some grilled chicken, bison meatballs, brown rice, and steamed vegetables. And he ends his day with dinner, which typically includes turkey, pork, a salad or steamed vegetables, with broccoli being his go-to for steamed veggies.

He admits that his fitness routine isnt as structured as it was during his playing career, and he tries to enjoy [himself] a little more. But the older he gets, he doesnt have the advantage of youth or the ability to spend hours a day exercising, which is why he tries to monitor what he eats, which includes lean proteins, egg whites, and vegetables. He does have some indulgent foods, though, which include pancakes, French toast, and chicken tenders.

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Seniors, or older adults, may wish to use a meal delivery service for convenience and ease. Some brands cater to older adults by specifically considering their health requirements.

Older adults may only need meals for one or two people and may be unable to shop for ingredients or cook meals easily.

Using a meal delivery service can help save time and effort. There are many brands available online, but some may be more suitable for an older persons health and lifestyle requirements.

This article looks at five meal delivery services that are suitable for older adults. It discusses how they work and looks at their menus. It also looks at potential health benefits and drawbacks of meal delivery and some alternatives that people can consider.

Meal delivery services offer either ready-made meals or meal kits.

Meal kits include ingredients and a recipe, which a person can use to prepare meals at home.

Some older adults may prefer the convenience of heating up a ready-made meal. Others may enjoy cooking but like not having to source recipes or shop for ingredients, in which case they may prefer a meal kit.

Brands that deliver meals for one or in smaller portions may suit older adults. Additionally, some older adults may have health conditions or need to eat special diets, so they may prefer services that provide meals to suit them. Depending on their health, some older adults may need to eat pureed food, and some brands offer this.

Older adults may prefer to use a service that is easy to order from and has the flexibility to skip weeks or vary the number of meals they choose.

With these points in mind, the following meal delivery services may be suitable for older adults.

Please note that the writer of this article has not tried any of these products. All information presented here is purely research-based.

Magic Kitchen offer a menu of preprepared meals specifically for older adults and their health requirements. These meals simply require heating up before eating.

Customers can choose to enroll in the senior meals program for regular meal deliveries, or they can opt for one-time deliveries.

Magic Kitchen prepare meals that are suitable for conditions such as diabetes and kidney disease. They also offer vegetarian, low sodium, and gluten-free options.

Dietitians formulate these complete meals, which contain around 300500 calories each.

The a la carte menu has options for:

The following are some examples of menu options:

Some available desserts include:

Magic Kitchen meals are available for order online.

Silver Cuisine deliver meals to meet the nutritional needs of people aged 50 years and over. Customers can order their meals online or by phone.

They offer breakfasts, lunches, and dinners that people can filter with the following preferences:

The following are some meal examples from the menu:

Silver Cuisine also offer shakes and snacks.

Silver Cuisine meals are available for order online.

Learn more about Silver Cuisine here.

For older adults who enjoy cooking their meals, Home Chef offer weekly meal kits to prepare at home.

People can select calorie-conscious or vegetarian meals and customize them to double up on protein or swap ingredients. People can choose meals that they can prepare in 5 minutes or meals that take longer.

Home Chef also offer oven-ready or grill-ready meals that people do not need to prepare, only heat up.

The following are some examples from the menu:

Home Chef meals are available for order online.

Learn more about Home Chef here.

Moms Meals deliver ready-made meals. People can store them in a refrigerator for up to 14 days.

According to their website, Moms Meals work with over 500 health plans providing access to meals for people with Medicare or Medicaid coverage.

Moms Meals offer the following meal preferences for older adults:

Examples of meals include:

Moms Meals meals are available for order online.

Learn more about Moms Meals here.

All the meals that Real Eats deliver serve one adult. They contain 600 calories or fewer and work for lunch or dinner, according to the companys website.

Real Eats serve their meals in bisphenol A-free pouches that people can either heat up in boiling water or empty into a container and put into the microwave. People can choose from gluten-free, plant-based, or high protein options.

People can order breakfasts, brunches, and snacks from Real Eats.

Example meals include:

Real Eats meals are available for order online.

Some older adults may be eligible to use services such as Meals on Wheels America or arrange meal delivery through their health insurance provider.

Some restaurants also deliver meals, but people should make sure that they are healthful if they eat them often.

Some people may offer to take friends or relatives home-cooked meals when they can. They could batch cook an extra portion and freeze it for someone who needs it. People may also be able to find local groups or communities offering food or meal sharing.

Meal delivery services can cater to a persons health conditions and help them remain independent. Consuming meals designed by chefs and dietitians helps ensure that people get the essential nutrients they need.

According to one 2017 review, some of the health challenges that older adults may face include:

The review suggests that all people can reduce the risk and impact of age-related disease by paying careful attention to their nutrition and diet.

Some research indicates that eating a healthful diet enhances cognitive function and may delay unhealthy aging.

It is essential to choose a meal delivery service that suits the individual.

People with cognitive challenges may not be able to communicate their preferences adequately and may not like to eat meals that someone else has ordered for them. Other individuals may find it difficult to eat certain foods or textures.

People should choose a service that follows nutritional guidelines for older adults. Also, the regular variation of meals will help people consume a variety of nutrients.

Older adults may also have an increased risk of dehydration, so they must be sure to drink enough liquids. Some meal delivery services also provide soups, smoothies, and drinks for this purpose.

Meal delivery services are a convenient way for older adults to eat a healthful diet. This arrangement may suit people who find it difficult to plan and prepare meals.

People can choose a delivery service that fits their health and dietary needs. Costs and plans vary, so people should try to research what suits them best.

Some older adults may be able to access meal delivery through their health insurance provider.

Learn about Medicare and meal delivery here.

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