Nutrition

When looking for the best healthy snacks, focus on fruit, veggies, and snacks containing “healthy carbs.” Try snacking on a handful of nuts, such as peanuts and cashews, or a bowl of berries. Slices of bell pepper, carrots, or celery can also be healthy options. Dip them in hummus or guacamole for added taste, or include them on a snack tray with sliced apples or pears. Try to limit processed and sugary snacks, such as candy and cookies, even though they can be enticing and convenient.

Nut butter on whole wheat bread or hummus with chopped-up celery and carrots are examples of healthy snacks for kids. You could also offer up Greek yogurt with fresh berries for a sweet treat. Another option is to make frozen fruit kabobs and incorporate slices of banana, chunks of pineapple, and whole grapes or berries. Let your children have a role in selecting the snack ingredients, so they can get some practice in making healthy decisions for themselves.

A healthy gut contains more good than harmful bacteria. Research shows that plant-based diets contribute to diverse and beneficial bacteria in the gut. Even if you don’t want to go fully vegan or vegetarian, adding more vegetables to your diet can be beneficial. Fiber is also important to gut health, so look for opportunities to add high-fiber foods, such as legumes and whole grains, to your meals. Other factors, such as stress and sleep deprivation, can have negative effects on your gut health, so try to get enough rest and relaxation.

Aim to start your day with a nutrient-dense meal that can kickstart your metabolism and provide energy throughout the morning. Some healthy breakfast items include fresh fruit, nuts, oatmeal, and Greek yogurt. You can blend these items together into a smoothie for a quick, on-the-go option. Another fast option is whole wheat toast with your favorite nut butter. You could also choose to top the toast with other ingredients, such as eggs, tomatoes, spinach, or avocado.

Fast food is typically loaded with calories, sodium, and unhealthy fat so making healthy choices is rarely easy. While choosing the healthiest fast food can depend on your specific dietary needs, there are some general guidelines that can help. Start by reviewing the menu and nutritional information before you order. Try to limit your order to fewer than 500 calories, and avoid fried foods and high-sodium options whenever possible. Foods that are high in protein and fiber will fill you up for longer without the energy crash that follows meals that are high in carbs. Go easy on sweet drinks and condiments as they can add lots of empty calories and sugar to your meal.