nutrition

Good nutrition is essential to maintaining health, especially as you get older. The food pyramid is a guide, created by the USDA, to help Americans choose the right combination of foods each day for optimum nutrition. It divides foods into groups?bread, cereal, rice, and pasta; fruit; vegetables; milk, yogurt, and cheese; meat, poultry, fish, dry beans, eggs, and nuts; fats, oils, and sweets?and describes how much of each food group people should eat. In recent years, MyPlate, also from the USDA, has replaced the food pyramid. MyPlate features a divided plate graphic representing the major food groups?fruits, vegetables, grains, protein, and dairy.

Certain food groups can help you lose weight. Eating high protein foods such as lean chicken breast, beans, fish, and tofu curb hunger, so you eat less. Protein is an important component of any diet, but it shouldn?t entirely replace other food groups, including whole grains, fruits, and vegetables.

A low carb diet such as Atkins or South Beach is another approach to weight loss that focuses on protein and fats, and limits carbs from grains, starchy vegetables, fruit, and other sources. Yet this diet may not be a good long-term approach. While low carb diets do encourage weight loss in the short term, after a year or two they offer little advantage over traditional low-fat diets. And very restrictive low carb diets could potentially lead to nutritional deficiencies.

Watching your calorie intake is another way to control your weight. An online calorie counter can help you determine how many calories are in the foods you eat, and how many calories you consume each day. Pair up a calorie counter with a weight loss calculator, in which you input your weight, height, age, activity level, and the amount of weight you?d like to lose. The weight loss calculator will help you determine how many calories you should eat each day to reach your goal.

Vitamin B12 Deficiency Symptoms Can Range Far Beyond Fatigue

Vitamin B12 is best known—and most promoted—as a cure for fatigue, but this vitamin is important for much more than keeping energy levels up. Vitamin B12 deficiency symptoms include everything from depression, fatigue, and memory loss to canker sores and dizziness. Vitamin B12 plays crucial roles in maintaining the health … Read More

B Vitamins That May Help Memory and Mild Cognitive Impairment

The brain loves B vitamins and they are an important consideration for improving memory and cognition as well as lowering your risk of mild cognitive impairment (or “pre-dementia”) and Alzheimer’s. A two-year study in the Journal of Clinical Nutrition showed taking B vitamins for memory improved cognition in older participants. … Read More

How to Reduce Salt

Nine out of 10 Americans still consume more sodium than the currently recommended limits, according to a 2016 report from the Centers for Disease Control and Prevention. Excess sodium consumption was found to be a particular problem among men, 98 percent of whom consumed too much sodium compared with 80 … Read More

Spirulina: A Green Food That Helps Lowers Cholesterol Naturally

If you’re looking for a food that lowers cholesterol naturally, is exceptionally nutritious, packed with protein and phytochemicals, and will boost your immune system and give you energy all while tackling your cholesterol and triglycerides, Spirulina is it! A rich, deep-green powder, Spirulina is an ancient food source that is … Read More

The Top B12 Foods for Every Diet

Vitamin B-12—the largest and most complex of all the vitamins—is an essential nutrient that, with very few exceptions, must be supplied by animal foods (meat, fish, eggs, and dairy).This is because only bacteria and other one-celled organisms can synthesize vitamin B12. The bacteria in the intestines of humans and animals … Read More

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