From Delish

Queen Elizabeth II isnt just the United Kingdoms longest reigning monarch; shes the oldest head of state in the world. And at 94 years old, she surpassed the average life expectancy for women in the UK by a decade.

While her status undoubtedly gives her unparalleled access to the best doctors, chefs, and ingredients, shes also known to have a surprisingly simple approach to food and nutrition. Heres what you can learn from Her Majestys healthy eating habits.

Former palace chef Darren McGrady told RecipesPlus that, unlike Prince Phillip who lives to eat, Queen Elizabeth eats to live and sticks to small portion sizes, preferring four light meals instead of three larger ones.

If youve ever tried to lose weight, you know how important portion control is for your waistline: University of Cambridge researchers estimate that smaller packages and portion sizes could help us cut our daily food consumption by about 25%, and according to a report from the McKinsey Global Institute, reducing portion size is the most effective way to fight obesity. (Need help in the portion department? Check out these easy portion control tips.)

For Queen Elizabeth, that means eating every slice of chocolate cake. Shell take a small slice every day until eventually there is only one tiny piece, but you have to send that up, she wants to finish the whole of that cake, McGrady said. As for other types of cake? The staff can eat the leftovers.

Research shows that treating yourself is an important part of a healthy, long-lasting diet. One Israeli study found that people who start their day with chocolate, cookies, or ice cream may be better able to manage cravings long-term. Cravings increase on a low-carbohydrate diet, so its better to incorporate them in a healthy way, says Daniela Jakubowicz, M.D., of the Diabetes Unit at Wolfson Medical Center at Tel Aviv University, and author of the study. Dr. Jakubowicz suggests treating yourself in the morning for the best results; her other research shows that a hearty breakfast is more beneficial to weight loss than a heavy dinner.

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The Queen likes her chocolate 60% or higher, reports Business Insider. It has to be the dark chocolate, the darker the better, McGrady confirmed. She wasnt keen on milk chocolate or white chocolate. Thats a good choice considering dark chocolate is rich in flavonoids, which may protect against heart disease and stroke, according to a Tufts University review.

The Queen is all about eating strawberries in the summer, but McGrady says she wont touch them in the winter. She absolutely does eat seasonal, he told RecipesPlus.

While eating out-of-season strawberries might not seem like a big deal, there are real benefits to following Mother Natures lead when it comes to produce. Out-of-season food travels thousands of miles before it hits store shelves, which may compromise its nutritional value. Vitamin C is particularly unstable: Research from Bangladesh found that tomatoes lose more than half their vitamin C over the course of eight days.

If you cant grow fruits and vegetables from your own garden like Queen Elizabeth does, we suggest hitting up your local farmers marketyou wont need a royal budget, either.

A heart healthy staple of the Mediterranean diet, the Queen often has smoked salmon sandwiches with her afternoon tea and a grilled fish for lunch or dinner. Do the same to keep your mind and body healthy: Fatty fish such as salmon, sardines, and herring have the omega-3s EPA and DHA, which can help you lower risk of heart disease, Amy Gorin, M.S., R.D.N., recently told Prevention. Fatty fish is also a staple of the MIND diet, which combines the best of the Mediterranean and DASH diets for research-backed dementia protection.

This wouldnt be a story about the royals without a reference to tea, would it? The Queens favorite, Earl Grey, may lower cholesterol, thanks to the flavonoids in bergamot. And thats not even mentioning the benefits of black tea in general: the tannic tea may lower your blood pressure, reduce your risk of ovarian cancer, and promote weight loss. No fine china necessary.

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Queen Elizabeths Healthy Diet May Be The Secret To Her Longevity - Yahoo Lifestyle

Wondering how to do your part on Earth Day? Start with what you're eating.

The EAT-Lancet Commission Report, which was developed by 37 scientists and released last year, found that the best diet for both people and the planet includes a variety of plant-based foods, is low in animal proteins, favors unsaturated over saturated fats and limits refined grains, highly processed foods and added sugars.

Evidence suggests this pattern of eating is linked with a longer life expectancy, and just as importantly, a quality of life that includes a healthier body and mind.

Eating more plant-based foods can do your body (and the planet) a world of good. Past studies show this eating pattern may reduce the risk of heart disease and type 2 diabetes; promote a slimmer waistline and healthier body weight; provide higher levels of important nutrients, such as magnesium, potassium, iron, folate, and fiber; reduce inflammation and oxidative stress that can promote cell damage (which accelerates aging and can lead to chronic diseases) and promotes a sharper mind with fewer memory problems over time.

If the idea of cutting back on meat and dairy sounds difficult, this beginners guide to plant protein can help you inch toward a more plant-based diet thats better for you and the world you live in.

And regardless of whether you want to jump in with both feet or just dip one toe into plant-based eating, youll benefit from the protein, fiber and other protective vitamins, minerals, antioxidants and plant compounds these foods offer.

It's absolutely possible to meet protein and other nutrient needs without meat, says Cynthia Sass, RD, a dietitian who specializes in plant-based nutrition. From a young age we're taught that our bodies need meat. In reality, our bodies need key nutrients that are found in meat, but we can obtain adequate amounts from plant-based foods, she explains.

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According to Sass, when you're eating healthfully, the bulk of your meals should be plant-based anyway: vegetables, along with a plant-based fat, like extra virgin olive oil, avocado, or tahini and a whole grain or starchy veggie, like quinoa, brown rice, sweet potato or spaghetti squash.

That means the only switch you need to make is to trade your meat for a plant alternative, which is easier than you think, she says. For many people, when they think about what to make for dinner they focus on meat first. Change that pattern by adding pulses (the umbrella term for beans, lentils, peas and chickpeas) and pea protein-based meat substitutes to your protein list, she suggests.

To get more comfortable with plant proteins, Jackie Newgent, a registered dietitian and author of "The All-Natural Diabetes Cookbook", recommends starting off with plant protein-rich ingredients, like peanut butter or hummus, which youre already acquainted with and then taking it from there. For instance, if youre already enjoying hummus (which is based on chickpeas) as a dip, use it as a sandwich spread or a toast topper, she says.

Amy Gorin, a plant-forward registered dietitian, suggests a similar approach in this case, for smoothie lovers: Blend plant proteins, like edamame, tofu, or canned chickpeas in for a protein punch. These mix-ins pick up the flavors of the other ingredients, and so they wont taste as strong as if you were to eat them alone.

Another entry-level idea is a protein-based swap. Consider using hummus in place of cheese in a quesadilla, try tempeh or tofu instead of meat in a stir-fry, and enjoy beans or lentils instead of meat in a chili or taco filling, says Newgent. Angie Asche, registered dietitian and owner of Eleat Sports Nutrition, LLC, says a plant-based favorite among her athletes is a tofu scramble. When crumbled up and cooked with nutritional yeast, chili powder, paprika, and a few other spices, it takes on a scrambled egg-like texture that tastes delicious with hash browns, peppers and onions, says Asche.

When using a plant-based protein, take into consideration that its cooking properties can differ from that of an animal-based protein. For instance, if using canned beans in a chili in place of raw ground beef, you wont need to saut the beans. Flavor will differ, too. You may get less umami that savory sense of taste. So, in addition to the plant-based protein, consider punching up taste other ways, like including mushrooms, soy sauce, or other umami-rich ingredients, says Newgent.

Asche shares similar advice. Plant-based proteins, such as tofu and tempeh are incredibly easy to make, but they need to be seasoned or marinated. If you try to just cut up some tofu and grill it in a pan, chances are youre not going to enjoy it, she says.

Just how much protein you can get from plant-based sources can vary. Below is a look at the protein in common plant-based sources, along with some low-fuss ideas to help you ease your way into eating more protein from plants.

Food

These foods pack a nutritional punch, with meaningful levels of important minerals, like potassium, magnesium, folate and iron that are often in short supply in our diets. Though you can buy them dried (and speed up cooking in your Instant Pot), canned beans make eating these foods really easy. One of the beauties of plant proteins, like canned beans, is that you dont have to do much prep. Making a plant-based lunch or dinner can often be much faster than waiting for takeout to arrive, says Gorin.

One cup of canned chickpeas has about 11 grams of protein, while a cup of lentils has closer to 18 grams; a cup of black beans clocks in at 14 grams of protein.

There are so many ways to enjoy these foods, but some of the easiest are:

Nuts range in protein from about 4 grams (walnuts) to about 7 grams (pistachios) per quarter-cup. The amount may not sound like much, but its pretty close to a boiled egg, which has about 6 grams. Plus, when you factor in the fact that nuts are often combined with other plant-protein sources, its easy to see that they can give you a nice boost.

There are endless ways to enjoy nuts and their butters, but here a few more:

Chopped and served over warm fruit

Added to stir-fries

Pulsed into dips and spreads

As the flour base for baked goods

A 3-tablespoon serving of hemp seeds has 10 grams of plant-based protein. The same amount of chia seeds has over 5 grams. A 2-tablespoon serving of tahini a ground butter made from sesame seeds supplies 5 grams of this nutrient.

For ingredients like nuts and seeds, Newgent suggests sprinkling them into meals you already enjoy. That can be as easy as adding chia or hemp seeds to your favorite smoothie, she says. On top of supplying protein, chia seeds absorb up to 10 times their weight in liquid so when using them in smoothies and puddings, youll get a thicker, creamy-like consistency.

Seeds are very versatile. Among the ways you can use them are:

Quinoa is probably the most notable protein-rich grain (which is ironic, since its actually a seed), but other whole grains supply protein as well. Youll find about 6 grams of protein in a cup of cooked millet or bulgur, and about 7 grams in the same amount of wild rice; for reference, quinoa has 8 grams per cup. Again, these numbers might not wow you, but when paired with other sources of plant protein, they can add up to meaningful amounts.

Some protein-rich ways to incorporate whole grains include:

As a hot cereal stirred with chopped nuts and fruit

In a pilaf or casserole made with pulses and other colorful veggies

Tossed with pulses into salads and veggie-grain bowls

Like animal sources of protein, whole soy is a complete source of the nine essential amino acids your body needs. Whole soy foods include tofu, edamame, soy nuts, soy milk and tempeh. A 3-ounce portion of tofu has nearly 9 grams of protein the same amount as a half cup of shelled edamame.

There used to be concerns about whether soy foods, which contain plant-based estrogens that mimic the hormones effect, might raise the risk of hormone-dependent cancers (such as breast and prostate cancer). However, looking at all of the existing evidence, the American Institute of Cancer Research says this is not the case, and that in some populations, whole soy foods may even be protective against cancer. That said, the safety of soy protein isolate a commonly consumed processed form of soy found in meatless burgers, imitation meats, shakes and bars is still unknown, which is why the advice is to consume whole forms of soy.

When choosing tofu, Gorin recommends taking note of the form youre using. If youre wanting to blend it into a smoothie or use it as a base for making chocolate mousse, Id recommend soft tofu. I prefer firm tofu for stir-frying or baking this type is best for if you want a more meaty texture. Many people aren't fans of tofu simply because they don't realize how versatile the ingredient is.

Here are some easy ways to enjoy whole these foods:

Use shelled edamame instead of peas in casseroles and pasta dishes (including mac and cheese)

Try swapping extra-firm tofu for chicken

Make tofu crumbles to use in place of ground beef or turkey in taco dishes and grain bowls

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A diet that's good for you and the planet - Yahoo News

If youve heard the term Optavia diet floating around recently, its because this method of eatingwhich is said to help your body enter a gentle fat-burningstate through eating small, frequent and nutrient-dense mealsis having a moment. But you might be wondering: what exactly is the Optavia diet, and how does it work? How much does the Optavia diet cost, and what can you eat on it?

We talked with with nutrition experts, healthcare professionals, and Optavia diets co-founder Dr. A to get all the questions around the Optavia diet answered.

The Optavia Diet has been around for almost four decades. Like programs such as NutriSystem and Jenny Craig, it relies on using pre-packed, proprietary meals, snacks and shakes along with a health coach and advice on how to develop new eating habits to promote weight loss. The Optavia website describes the service as an easy way to lose weight:

Optavia works because its simple and easy to follow. Five of your daily meals are Optavia Fuelings. Youll choose from more than 60 delicious, convenient, nutritionally interchangeable, scientifically-designed Fuelings. Your body will enter a gentle, but efficient fat-burning state, essential for losing weight. Each Fueling contains high-quality protein which helps retain lean muscle mass, and probiotic cultures, which help support digestive health, as part of a balanced diet and healthy lifestyle.

While Fuelings will provide the bulk of your daily calories (which comes out to between 800 and 1,000) on most plans, youll also make your own Lean & Green meals, which are comprised of lean protein, non-starchy veggies, and healthy fats.

The Optavia diet subscribes to the idea that eating several small meals or snacks every day leads to manageable and sustained weight loss, and ultimately habit change. The thinking is that instead of eating three huge meals every day, youll never get that hungry because youre eating six or seven small, filling and nutritious meals throughout the day.

While this may work well for some people, were all differentand there isnt a ton of convincing research to back this method up.An article published by Harvard Medical School investigated the efficacy of eating small meals and found that, ultimately, weight loss is directly related to restricting calories, and the timing and sizing of the meals themselves doesnt have a meaningful impact on weight loss.

Related: Khloe Kardashian Organizes Her Fridge to Eat Healthier (#Goals)Heres How You Can Do the Same

When it comes to successful long-term weight loss, experts seem to agree on one thing: The emotional and behavioral aspects of eatingnot just the specific meals youre eatingis incredibly important. They also stress the importance of looking at whole body wellness as a path to safe and sustainable weight loss.

The cost for a months supply of Optavia Fuelings is just over $400 on the 5&1 Plan, and just over $300 on the 3&3 Plan. A months worth of Optavia-approved fuelings (shakes, soups and snacks) accounts for between three and five of your daily meals depending on the chosen plan. Participants are expected to cook at least one healthy meal a day for themselves, too. While the cost of the Optavia diet is by no means cheap, its not outrageously expensive either f you tally up all those Starbucks and GrubHub charges you probably accumulate over the course of 30 days.

Optavia offers three plans, with each program addressing different weight loss goals. Each plan comes with access to a health coach and a range of resources to help with weight loss strategies and general lifestyle wellness advice, all focused on creating healthy habits around eating.

If you go for the popular Optavia diet 5&1 plan, this comes with a wide range of Fuelings which youll eat five times per day. These include items like protein bars, Flavors Of Home meals (beef stew and chicken meatball marinara make the list) along with snacks like popcorn and a box of antioxidant flavor diffusers.

The 1 part of the plan refers to the one lean and green meal youll make every day, which includes lean protein, non-starchy vegetables, and healthy fats like olive oil or avocado.

There are other versions of the Optavia diet plan in which the Fuelings comprise about half of what you eat (3&3 plan), which is also less expensive, but youll be cooking moreso it just depends on which plan works for you and your lifestyle.

The Optavia diet has an extensive list of approved salad dressings by popular brands like Annies Naturals, Hidden Valley, Kens, Kraft, Newmans Own and Wishbonebut youll want to keep dressing amounts between 1 and 2 tablespoons per meal. You can see a full list of every single Optavia diet-friendly dressingshere.

On the Optavia diet, its recommended that you drink 64 ounces of water per day, although its encouraged that you talk to your doctor about what qualifies as wateryou do get water from food sources as well. You can also have calorie and carbohydrate-free beverages, like black coffee or tea. Alcohol is not recommended on the Optavia diet.

A Lean and Green meal (these are the ones you make on your own) includes 5 to 7 ounces of lean protein, and youll also get a lot of protein from Fuelings. In total, youll get 72 grams of protein per day on the Optavia diet.

While healthy fats are a priority on the Optavia diet, youll get less than 30% of your total daily calories (which is between 800 and 1,000), from fat.

The Optavia diet and Atkins diet are similar in the sense that they prioritize high protein as a source of fuel and as a weight loss aid. Its worth noting, though, that the Optavia diet includes more processed and packaged food than the Atkins diet does.

Parade.comtalked with with the co-founder of the Optavia diet, Dr. Wayne Andersen, also known as Dr. A. If you want to succeed on the Optavia diet, he offered tips on the best ways to create small, manageable habits around the way you eat. Heres his advice:

Dr. A: Self-monitoring is critical for several reasons. Not only does it keep your goal top-of-mind as you encounter emotional and environmental challenges, but it allows you to recognize your progress, which creates confidence and, in turn, increases motivation to keep going. Consistently tracking progress also makes it easier to identify setbacks and get back on track. Journaling is a powerful tool that very few people use daily. Jotting down your thoughts, progress and challenges allows you to reflect on achievements and recognize weaknesses. In the Optavia program, clients are given a Lifebook, which is a tool that helps them discover what works for them as theyre learning to incorporate the Habits of Health into their lives. Journaling is a mindfulness exercise. Our modern lives are so busy that its easy to rush through the days, weeks and even years without pausing to contemplate where we are and where we want to go whether it be a health journey or any other life goal.

Dr. A: Everyone loves the tale of the person that pulled themselves up by their bootstraps and did it all on their own. However, any successful person will tell you it took a village when it came to accomplish their goals. So, get a workout buddy, a meal prep buddy, a lunchtime walking buddy, a personal trainer, a coach, a dietitian, a counselor or whomever you can to help you.

Dr. A: Since the key to habit formation is doing the action or routine consistently over time until its automatic, the key to instilling good habits is to make the action simple enough that you have the ability to do it every day. Start with the simplest, easiest goal imaginable. Make the threshold for success so low that you cant help but be successful and begin to establish the habit through repetition first.

Related: 110 Foods You Can Eat On The Mediterranean DietFrom Hummus to Beets to Octopus?

Dr. A: Focus on the people, places and things you surround yourself with, which create conditions that may make it easier for you to be successful. We have a tendency to blame the people, places and things we are exposed to when something goes wrong. While this may be problematic, its also true that our behavior is extremely dependent on our surroundings.

People:Our friends, family and co-workers influence how we act, from how we eat, move and sleep to how we handle stress and spend free time. When you associate with people who have the qualities you desire, youre more likely to develop those qualities yourself. Joining a healthy community, like a group fitness class, can help you meet and engage with people who prioritize their health.

Places:The places we live, work and play need to support our daily choices and make it easier to avoid temptations. For example, its better to pick a healthy restaurant in advance than try to eat healthy off a wide-ranging menu once youve entered the front door.

Things:Modern life has benefited us in many ways but its also increased environmental stressors. As environmental stressors go up, so does our personal stress. For example, digital technology allows us to be more connected than ever, but it can also be distracting and unhealthy if not used in moderation. Identify the things in your life that are kryptonite and throw you off. Then, create an infrastructure for success by modifying your surroundings so youre better able to make small improvements every day.

Celebrity interviews, recipes and health tips delivered to yourinbox.

Dr. A: You wont be successful one hundred percent of the time. You will fail and make mistakes. But when you do fail, reframe that experience as a learning opportunity and extend some self-compassion. At the same time, dont let yourself off the hook completely. Stay committed and get back on track. Any journey, especially when its health-related, is a series of ups and downs, not a straight line.

Dr. A: In order to achieve a goal, we need to identify both the why and the how. The why is, Why is this important to me? Why am I willing to experience this discomfort? The how is, How am I going to achieve this goal? Who can help me? Often, we fail because we only have one or the other. The mental aspect (why) is just as important as the tactical plan (how).

Want to get a clearer look at all the different types of diets out there? Check out this list of 100 diets.

Reporting by Rebecca Warren, Nicole Pajer and Leigh Weingus.

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What is the Optavia Diet? Plan, Food List, and Using It for Weight Loss - Parade

The best vitamins, based on our diet. Image: Shutterstock. Design: Ashley Britton/SheKnows.

Wanting to buy vitamins and actually buying them are two different things entirely. Because while the former requires a simple decision to supplement your diet with a few extra nutrients, the latter asks you to navigate shelves upon shelves of vitamins and supplements. Questions about cost, quality and efficiency swarm as you attempt to figure out which nutrients you need and which supplements are the best way of getting them. Considering how absolutely daunting the task can get, its little wonder many of us resign ourselves to complacency and abandon all hope of buying vitamins and supplements at all.

The truth is, though, shopping the vitamin aisle doesnt have to be intimidating at least, it doesnt have to be so bewildering that you give up hope before you even get started. Experts have made it a little easier to figure out which nutrients you may be lacking, based on your diet, routines, and behaviors. And weve taken the liberty of trying to make things even clearer and more approachable.

First things first, find a brand thats genuinely reputable.One of the key causes of confusion is just the category [of supplementation] in general. What do I look for? How do I navigate it?Dr. Susan Hazels Mitmesser, vice president of science and technology at Pharmavite (editorial note: Pharmavite is the parent company of Nature Made), tells SheKnows. Understanding and using a reputable brand is so criticalWhat do pharmacists and health care practitioners recommend? Looking for vitamins and supplements that are deemed high-quality by experts in the field is a great place to start.

Then, consider where you are in life and what you might need right now. We take a holistic approach to health. Its not just one component its exercise, sleep, nutrition, and also doing some self-reflection, Dr. Mitmesser said at the #BlogHer20 Health panel Food as Fuel. If you are taking an antibiotic, for example, [maybe] you need to counterbalance that by supplementing your diet for a little bit with a probiotic. Think about which nutrients you consume plenty of, and which you might be lacking.

And if youre not totally sure where to start, dont worry. Below, youll find a list of popular diets including vegetarian, vegan, pescatarian, gluten-free keto, paleo, low-fat and intermittent fasting along with a brief description of that diet, an expert-approved run-down of what nutrients that diet may be deficient in and a handful of recommendations for vitamins and supplements that may help you combat those insufficiencies. And if you dont follow a particular diet, just scroll to the very bottom, where youll find information about other common sources of nutrient insufficiencies and potential solutions for each.

Those who follow vegetarian diets abstain entirely from eating meat. That means no red meat, no white meat and no fish or seafood. (If youre a fish-friendly vegetarian, scroll ahead to our Pescatarianism section weve got you covered down there.) Some vegetarians also avoid eggs and dairy products, so well cover insufficiencies related to those here, too. (That said, if youre a total vegetarian or vegan youll likely want to scroll ahead to our Veganism section, below.)

Unfortunately, vegetarianism has been linked to a number of nutrient insufficiencies, including: vitamin B12, vitamin D, omega-3 fatty acids, calcium, zinc, iron, protein and iodine.

Vitamin B12 is required for proper red blood cell formation, neurological function and DNA synthesis (so, the creation or replication of DNA molecules), according to the National Institutes of Health (NIH). The NIH recommends that adult women consume at least 2.4 micrograms of vitamin B12 per day thats about the amount of vitamin B12 youd find in a 3-ounce can of tuna or four hard-boiled eggs. (This recommended daily intake increases to 2.6 micrograms for pregnant women and 2.8 micrograms for lactating women.)

The issue? Vitamin B12 is overwhelmingly found in animal products with clams and beef liver being among the most efficient sources of the nutrient, according to the NIH. In fact, only one plant-based source even made the NIHs list of vitamin B12-rich foods: fortified breakfast cereals.

Vegetarians may have more luck with vitamin B12 than vegans, as the nutrient is found in milk, yogurt, cheese and eggs. However, if you abstain from eating eggs or dairy products and in some cases, if you dont you may want to talk to your primary care provider about taking a vitamin B12 supplement.

Vitamin D is a vitamin that promotes calcium absorption, bone growth, proper cell growth and immune function, per the NIH. It also helps prevent osteoporosis and reduce inflammation. The NIH recommends that adult women consume at least 15 micrograms of vitamin D each day thats a little more than the amount youd find in three ounces of swordfish or in four cups of fortified orange juice. (This recommended daily intake increases to 20 micrograms for women over the age of 70.)

Vitamin D is found in very few plant-based sources, making it a common insufficiency associated with vegetarian diets, according to the Mayo Clinic. Only two plant-based sources made the NIHs recommended vitamin D sources list: fortified orange juice and fortified cereal. That said, the nutrient is also found in eggs and several (very specific) dairy products, so vegetarians may have less of a problem getting enough of the nutrients than vegans.

Vitamin D insufficiencies are common not only among vegetarians, but also among those who dont get adequate sun exposure and those who dont eat enough fortified foods. For this reason, it may make sense for you to check in with your doctor to make sure youre getting enough vitamin D and to consider taking a supplement if youre not.

Omega-3 fatty acids have functions in your heart, blood vessels, lungs, immune system and endocrine system, according to the NIH. They also make up some of your cell membranes and provide some of the calories your body uses as energy. The NIH recommends that women consume 1.1 grams of omega-3 fatty acids each day.

Though omega-3 fatty acids can be found in a range of foods, the Mayo Clinic notes that most diets that dont include fish or eggs tend to be low in essential fatty acids. This is because omega-3 fatty acids arent very bioavailable in plant-based sources; though canola oil, soy oil, walnuts and soybeans are good sources of omega-3 fatty acids, the process of converting those plant-based fatty acids into stuff your body can use isnt very efficient (meaning you dont reap all of the benefits of consumption).

If your diet is high enough in eggs, you may be off-setting this potential insufficiency. But if you dont and really, even if you do it may be worth talking to your doctor about supplementing your diet with omega-3 fatty acids.

Calcium is a mineral that aids muscular, nerve and hormonal function, according to the NIH. Adequate calcium consumption also prevents bone loss and osteoporosis. The NIH recommends that women aged 19-50 consume 1,000 milligrams of calcium each day this is more than double the amount of calcium found in an 8-ounce serving of yogurt and nearly three times the amount of calcium in a cup of fortified orange juice. (The recommended intake for pregnant and breastfeeding women in this age group is the same.) Women older than 51 should increase their intake to 1,200 milligrams a day.

Calcium is primarily found in dairy products. But other NIH-recommended sources include: certain kinds of fish, tofu made with calcium sulfate, leafy green vegetables and certain kinds of bread.

If youre a vegetarian who eats dairy products, it is very possible that youre consuming enough calcium. But if you dont eat dairy, you may want to talk to your primary care provider to ensure youre getting enough calcium in your diet. Though its possible to meet the NIHs recommended daily intake from vegetables, bread and tofu alone, doing so can be challenging and it might be worth considering a calcium supplement.

Zinc is a mineral thats involved in a number of cellular activities, according to the NIH. It contributes to immune function and wound healing, and it supports normal growth and development during pregnancy, childhood, and adolescence. The NIH recommends that women over the age of 19 consume 8 milligrams of zinc each day thats about the amount found in two 3-ounce beef patties. (This daily recommended intake jumps to 11 milligrams for pregnant women and 12 milligrams for lactating women.)

Though zinc is primarily found in meats and seafoods, the NIH recommends a number of vegetarian-friendly sources of the mineral. These include: fortified cereals, some legumes, some nuts, some seeds and some dairy products. If your diet is rich enough in these foods, its possible that youre getting enough zinc. Still, it may be worth talking to your doctor to ensure you are and taking a supplement if youre not.

Iron is a mineral thats required for physical growth, neurological development, cellular function, and some hormonal processes, according to the NIH. The NIH recommends that women aged 19-50 consume 18 milligrams of iron each day thats a little more than double the amount of iron found in two cups of canned white beans. (This daily recommended intake jumps to 27 milligrams for pregnant women in the same age group, and drops to 9 milligrams for breastfeeding women in the same age group.) The NIH recommends that women above the age of 50 consume 8 milligrams of iron each day.

Iron is found in a number of plant-based sources. In fact, plant-based sources abound on the NIHs recommended sources of iron list. However, because iron is less bioavailable in plant-based sources than it is in animal-based sources, the recommended iron intake for vegetarians is almost double whats recommended for non-vegetarians. And the Mayo Clinic specifically recommends pairing iron-rich foods with vitamin C-rich foods (like strawberries, citrus fruits, tomatoes, cabbage, and broccoli) to help your body better absorb the nutrient.

Consider talking to your doctor to ensure youre getting adequate iron and that youre consuming enough vitamin C to help your body absorb that iron. If not, you might want to consider taking an iron or vitamin C supplement.

Iodine is a trace element that aids thyroid function, according to the NIH. It also promotes proper skeletal and central nervous system growth and development in the womb and during infancy. The NIH recommends that women above the age of 19 consume 150 micrograms of iodine each day thats about twice the amount of iodine found in two cups of yogurt. (This daily recommended intake increases to 220 micrograms among pregnant women and 290 micrograms among breastfeeding women.)

Iodine is primarily found in fish and seafood, meaning it may be in low supply in a vegetarian diet. That said, one-fourth teaspoon of iodized salt per day can provide adequate iodine, according to the Mayo Clinic. And if youre concerned about making sure youre consuming enough iodine, you can always talk to your primary care provider about taking a supplement.

See more here:
How to Shop the Vitamin Aisle, Based on Your Diet - SheKnows

Michael Dawson (@michaeldawson.nz) | http://www.michaeldawson.nz

For Maddie Alm, M.S., R.D., work and play are woven together. The 27-year-old both trains and works as a dietitian with Team Boss, the professional running group founded by Emma Coburn in Boulder, Colorado. A normal (pre-social distancing) day for Alm might include a morning workout followed by an afternoon meeting with one of her teammatessuch as Coburn, Aisha Praught-Leer, Cory McGee, Laura Thweatt, or Dominique Scott-Efurdto discuss body composition and nutrition strategy.

My goal is to help each individual find the fueling plan that works for them, Alm told Runners World. In college, I saw my own training and racing change completely once I started paying attention to my diet. I want to help others find what clicks for them, too.

As a sophomore at the University of Colorado in 2012, Alm joined the cross-country and track teams as a walk-on athlete. Despite her walk-on status, she soon became the number two runner on CUs cross-country team and an All-American in the 1500 meters, thanks in large part to a team dietician who taught her how to fuel properly.

I went from a walk-on to an All-American, mainly because I was feeding my body the fuel it needed, said Alm. One of the key things I learned was how important protein is for repairing muscles. Instead of going from a track workout to a weight lifting session without eating anything, I started having a protein bar or chocolate milk between the two. That gave me more energy to lift weights and helped my legs recover faster.

After college, Alm continued to train while studying for a masters degree in nutritional sciences from San Diego State University and completing a dietetic internship program at Lipscomb University in Nashville, Tennessee. She became a registered dietitian in the summer of 2019, then moved to Boulder, Colorado, to join Team Boss. In addition to training and working as the teams dietitian, she also began creating personalized nutrition plans for athletes through her online service, Fueling Forward.

Currently, Alm is running around 60 miles per week in Boulder. The mid-distance specialist was planning to race on the track and roads this spring and summer, but since events were cancelled due to the coronavirus, she and her teammates are now focusing on building base fitness and improving mobility. Alm is also encouraging everyone to take this extra time at home to pay more attention to nutrition.

When youre really busy, its easy to let nutrition slide, Alm said. You might forget to eat after a workout or just not have time to. Thats why its important to form good habits now, like eating a snack after working out or taking supplements in the morning, so it becomes part of your everyday routine.

Here, Alm shares what she typically eats and drinks during a day of training.

I typically have a 9 a.m. track workout, so Ill wake up around 7:30 a.m. to eat a snack beforehand. Ill have toast with peanut butter and a sliced banana, plus a glass of Nuun my favorite flavor is strawberry lemonadeand coffee. Coffee is a must to start my day.

After my workout, I usually have about an hour before I lift weights at 11:30 a.m. During this time, I eat or drink something with carbs and protein to refuel my muscles. Some of my favorite snacks are chocolate milk and applesauce, or a smoothie with frozen fruit, Greek yogurt, protein powder, and almond milk.

Once Im finished my morning workout and lift session, I like to stop in a nearby coffee shop to pick up a cappuccino and a pastry. Then Ill head home and make breakfast, even though its in the middle of the day. I like to make an egg scramble with eggs, some combination of vegetables (such as spinach and onions or kale and Brussels sprouts), and cheddar cheese. Then Ill serve the scramble with the pastry, bacon, and fruit on the side.

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I get all of my running done in the morning, so I dont need to double in the afternoon like some of my teammates. This frees me up have a later-than-usual lunch most days. Around 3 p.m., Ill have a bagel with cream cheese, Greek yogurt and berries, and hummus with carrots. Its a hodgepodge meal, but it packs in plenty of carbs, protein, and nutrients.

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Before I start making dinner at 6 or 7 p.m., I usually have a snack to tide me over, like a cheese stick and pretzels or apple slices with peanut butter. This way, Im not tempted to throw my hands up and order take-out because Im too hungry to cook. My rule for meals is that it must have carbs, protein, and colorthe more variety of color, the better, because different colored produce offers different types of nutrients. Dinner is usually something that can be cooked in one pot or pan, like pad Thai with broccoli and red peppers or a stir-fry with snow peas, broccoli, and edamame.

If Im racing early the next morning, Ill have a big dinner earlier in the day, around 5 p.m., so I have plenty of time to digest. I try to have something simple, like rice with chicken, and avoid high-fiber foods. I tell my athletes all the time that if theyre worried about stomach issues, its best to skip salads and stick with protein and carbs the night before the raceone night without veggies wont do any harm. Later in the night, Ill have a pre-bedtime snack like toast and peanut butter.

I have a major sweet tooth, so I usually eat something sweet before bed. Lately Ive been having vanilla chia seed pudding with berries, a glass of chocolate milk, or ice cream. I dont ever restrict myself from sweetsif something sounds good, Ill have it. I know some athletes hold off on eating dessert during competition season, but Im a strong believer in eating what you want, when you want. My philosophy is that food is fueland all foods, even desserts, fit into a nutrition plan.

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Maddie Alm Is a Dietitian for the ProsHeres What She Eats in a Day - runnersworld.com

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It turns out that our moms, dads, teachers and childhood guardians were right about a lot of things. Sadly, in light of the Covid-19 outbreak, many adults now find they must relearn habits that should have been instilled before kindergarten, like washing hands and covering our mouths when coughing or sneezing.

At the earliest sign of the outbreak, TBD chef Vikram Garg went back to the basics of nutrition that he learned from his parents, to strengthen the immunity of his loved ones at home. Now hes bringing the ayurvedic cuisine of his childhood to the to-go menu at TBD .

For me, it wasnt about selling or making money but helping to give people nourishment and boost their immune systems, Garg said.

As a child, born and raised in the Andaman and Nicobar Islands territory of India, he was unaware that the food he was eating was part of a 5,000-year-old body of knowledge encompassing all aspects of a healthful life, from sleep to exercise, meditation and nutrition. The Sanskrit words ayur and veda mean science of life.

All he knew was that his parents told him to eat lots of turmeric, which turns out to be full of the anti-inflammatory antioxidant curcumin, now being studied as a potential cancer treatment. And he watched his diabetic father combine neem, turmeric, ginger and berry seeds to help control his condition.

When we went running and came back sore with body aches, we would drink milk with turmeric, black pepper and honey because it helped reduce inflammation, he said. When our immune systems were low, we ate fenugreek.

Over time, scientific studies have proved that much of what started as folk medicine really works as believed.

Raised with the idea that food is medicine, Garg said he was shocked when he arrived in the West and saw people popping vitamins and supplements to compensate for poor diets.

At a time when people need proper nutrition most, he noted grocery shelves emptied of pastas and bottled sauces first.

I understand people are in survival mode, but what are they getting out of that? Starch. And tomato sauce in a bottle loses its vitamins. You have to have it fresh.

So now, in addition to Family Meals of steak, Cornish hens or lamb, and a nine-item Comfort Food menu that includes such items as macaroni and cheese ($16), lasagna with meat sauce ($20) and a rich Hamakua mushroom and Parmesan risotto ($18), his Immunity Booster menu features five curries full of anti- inflammatory, antioxidant, anti-viral spices, as well as ingredients such as cloves, said to aid digestion.

The Immunity Boosters are a chicken curry ($22), flavorful Goa-style pork vindaloo ($22), piquant fish curry with coconut milk and tamarind ($22), vegan spinach and chickpea curry with fenugreek ($19), and 48-hour black lentils ($19).

Im starting to read more about diabetic foods and studying more to enhance my knowledge. I think its great that people are starting to put more focus on their health, because I dont think this will go away soon.

When we will get a vaccine is up in the air, but one of the known ways to fight this disease is to keep your immune system strong. Then its more difficult for viruses to attack you.

TBD is in the Lotus Honolulu Hotel, 2885 Kalakaua Ave. Takeout is available 4:30 to 7 p.m. Tuesdays to Sundays. Order online at tbdhawaii.com or call 791-5164.

Nadine Kams restaurant reviews are conducted anonymously and paid for by the Star-Advertiser. Reach her at nkam@staradvertiser.com.

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The Weekly Eater: Immunity-boosting foods earn place in today's diet - Honolulu Star-Advertiser

The Hairy Bikers are a pair of popular chefs. Named Si King and Dave Myers, they followed a diet plan to lose seven stone between them.

Eating spicy food helped the chefs to slim down, they admitted.

"here are very few calories in spice. If youre clever with herbs and spices you can make fantastic dishes which have less calories," Si said.

Unlike a number of weight loss plans, The Hairy Bikers did not cut out carbohydrates.

Si went on: "You can have carbohydrates as long as youre careful because your body needs it carbs just shouldnt be the biggest portion on your plate.

"Its not rocket science, its just making sure that the food you eat is comforting, nutritious and is held back on the salts and sugars a bit."

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Hairy Bikers weight loss: How Si and Dave lost seven stone on this diet plan - Express.co.uk

Most people maintain a common understanding that protein is an important part of a balanceddiet. But what exactly are the benefits and how can you make sure you're getting enough?

According to naturopathic physician and registered dietitian, Jaime Schehr, N.D., R.D., Dietary proteins are made up of amino acids, which are largely responsible for both muscle building and muscle repair, making it especially important to eat after exercising.

Exercise aside, when combined with fats and carbohydrates, dietary protein promotes a slower breakdown of carbs and a more steady blood sugar level, registered dietitian Jessica Cording, M.S., R.D., CDN, tells mindbodygreen.

While the actual definition of high protein can differ based on labeling, Cording says, In general, for something to be high-protein, a serving needs to provide at least 20% of the recommended daily intake for protein. In the US that's about 56 grams per day.

While that definition can be a helpful tool in the grocery store, registered dietitian Molly Knudsen, M.S., RDN, says you can also take a more general approach. Instead of focusing on the grams of protein in each food, she explains, focus more on the quality and serving size of the food. And try to eat protein at every meal and snack to increase satiety.

To spare you from mulling over nutrition labels, these are 15 of the most high-protein foods, according to the US Department of Agriculture (USDA) food charts.

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What "High Protein" Really Means + 15 Best Foods To Up Your Intake - mindbodygreen.com

Eating a healthy, balanced diet - including at least five portions of fruit and vegetables a day - could lower your risk of an early death, according to the NHS. One of the easiest ways to boost your life expectancy is to eat more tomatoes, it's been claimed.

You could also boost your lifespan by doing regular exercise. Its the miracle cure weve all been waiting for, it said.

Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death.

You could lower your chances of an early death by regularly eating tomatoes, its been claimed.

Everyone should be aiming to eat around seven portions of tomatoes every week.

READ MORE: How to live longer - 70p herb to increase life expectancy

They also contain a powerful antioxidant called lycopene, which may improve heart health and protect against a number of cancers.

Better still, looking seems to boost the lycopene-related benefits of tomatoes, as does serving them with a little fat, for example, olive oil.

A daily serving of tomatoes or tomato products is ideal. However, consuming tomatoes only a few times a week still offers many health benefits.

When buying fresh, choose ripe, dark red tomatoes, as they contain the most lycopene.

A single serving of tomato includes one whole, regular-sized tomato, six cherry tomatoes, 200g of chopped tomatoes, or one small glass of tomato juice.

But, sun-dried tomatoes have the highest proportion of lycopene, they added.

Lycopene lowers your chances of heart attacks, and even some cancers, they said.

But, the best way to make sure you lead a long and healthy life is to eat five portions of fruit and vegetables every day.

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How to live longer - the number of tomatoes you should be eating every week - Express.co.uk