Insulin resistance and hypertension often appear together and share many common causes and risk factors. Because of this, doctors may suggest similar strategies to manage both conditions—such as improving diet, increasing physical activity, and achieving a healthy weight.

In some cases, medications may also be necessary to manage blood pressure or treat complications associated with insulin resistance.

This article explores how insulin resistance and high blood pressure may be connected and what it means for your health.

Does Insulin Resistance Lead to High Blood Pressure?

While there’s a strong association between insulin resistance and hypertension, the direct cause-and-effect relationship is still being studied. Researchers suspect that insulin resistance may disrupt several systems in the body—including hormonal, nervous, inflammatory, and stress-response systems—that play a role in raising blood pressure.

Insulin is a hormone that helps regulate blood sugar by assisting the body in breaking down glucose. When the body becomes resistant to insulin, it needs to produce more of it to maintain normal blood sugar levels.

What Causes Insulin Resistance?

Several factors can contribute to the development of insulin resistance, including:

• Aging

• Family history

• Poor dietary habits

• Physical inactivity

• Being overweight or obese

• High cholesterol

• Heart disease

• Certain hormonal disorders

What Causes High Blood Pressure?

Hypertension happens when the force of blood against your artery walls is consistently too high, which can lead to long-term damage and serious health issues.

Many of the same risk factors linked to insulin resistance also apply to hypertension, such as:

• Genetics

• Age

• An unhealthy diet

• Excessive intake of caffeine or alcohol

• Smoking

• Lack of physical activity

• Poor sleep

• Chronic stress

What Can Happen If You Have Both Conditions?

Having both insulin resistance and high blood pressure can increase your risk of developing more serious health conditions, such as:

• Glucose intolerance

• Type 2 diabetes

• Cardiovascular disease

• Endocrine system disorders

Interestingly, elevated blood pressure may occur in people with insulin resistance even before signs of diabetes appear. Researchers believe this may be because insulin resistance impacts blood vessels and circulation before affecting other systems in the body.

Some research also indicates that women might be more vulnerable to developing high blood pressure as a result of insulin resistance than men.

In one study involving 4,717 participants without other health issues, insulin resistance was linked to a 51% higher risk of developing pre-hypertension and a 150% increased risk of full hypertension. Notably, these effects were seen even in individuals with a healthy body mass index (BMI).

Insulin Resistance and Hypertension During Pregnancy

Both conditions can also occur during pregnancy and require close monitoring.

Pregnancy can naturally make the body less sensitive to insulin, leading to gestational diabetes in some women. At the same time, high blood pressure during pregnancy can increase the risk of complications such as early delivery, low birth weight, and organ damage.

Doctors may suggest both lifestyle changes and medications to help manage these conditions safely during pregnancy.

How Are Insulin Resistance and High Blood Pressure Treated Together?

In many cases, both conditions can be managed through similar lifestyle improvements, such as:

• Increasing physical activity

• Achieving and maintaining a healthy weight

• Eating a balanced diet that is low in salt and added sugars

Certain blood pressure medications may also help improve insulin sensitivity. These include:

• Alpha blockers

• ACE inhibitors (angiotensin-converting enzyme inhibitors)

• Angiotensin receptor blockers (ARBs)

• Calcium channel blockers

Doctors may also prescribe medications typically used for managing diabetes. Metformin, for example, is sometimes used to improve insulin sensitivity even in people who don’t have diabetes.

What’s the Best Diet for Managing Both Conditions?

Several diets have been shown to support healthy blood pressure and improve how your body responds to insulin, including:

• DASH (Dietary Approaches to Stop Hypertension) diet

• Low-carb, high-fat diet

• Mediterranean diet

• High-fiber, low glycemic index diets

The DASH diet, recommended by the National Heart, Lung, and Blood Institute, includes:

• Fruits and vegetables

• Whole grains

• Lean protein (such as fish and poultry)

• Nuts, seeds, and legumes

• Healthy oils (like olive or vegetable oils)

It also encourages limiting:

• High-sodium foods

• Sugary items and beverages

• Fatty meats and full-fat dairy products

Other dietary strategies include mindful eating, eating more slowly, and prioritizing a larger, nutrient-rich breakfast—especially meals that are low on the glycemic index.

Low-GI foods include whole grains, legumes, low-fat dairy, and many fruits and vegetables.

Final Thoughts

If you’re living with both insulin resistance and high blood pressure, it’s important to work with your doctor to manage these conditions effectively. Early treatment and healthy lifestyle habits can help prevent more serious issues like heart disease and type 2 diabetes.

Although there’s no medication specifically designed to treat insulin resistance, many lifestyle strategies and medications used for high blood pressure can help improve both conditions. A focus on exercise, balanced nutrition, and weight management can go a long way in supporting your overall health.

Social media videos show influencers sharing their experiences with facial swelling, claiming it’s a physical symptom of chronic stress and suggesting remedies to “reverse” the effect. But how accurate is this claim from a medical standpoint?

Understanding the Buzz Around ‘Cortisol Face’

Despite its growing presence on social platforms, “Cortisol Face” isn’t a recognized medical diagnosis. It’s a colloquial label for a fuller or puffier appearance in the face — particularly noticeable during stressful times.

Medically speaking, this description aligns more closely with a known symptom called “Moon Face,” typically seen in individuals with Cushing’s Syndrome — a rare disorder caused by excessive levels of cortisol, the body’s primary stress hormone.

Experts say that while cortisol imbalances can contribute to visible changes, these symptoms are usually linked to serious endocrine conditions — not the typical stress most people experience day to day.

“Regular stress doesn’t usually trigger major facial changes unless it’s tied to a larger medical issue,” explains Dr. Vijay Murthy, a functional medicine specialist and co-founder of Murthy Health.

Pharmacist Abbas Kanani from Chemist Click echoes that sentiment:

“Facial puffiness due to cortisol is generally associated with steroid use or conditions like Cushing’s syndrome — both of which are quite rare.”

Can Everyday Stress Really Cause a Puffy Face?

Although extreme facial swelling is uncommon with normal stress, subtle puffiness may still occur under certain conditions.

“When cortisol rises, it can stimulate lipogenesis — a process where fat builds up, especially in areas like the face, neck, and midsection,” says Kanani.

In addition, high cortisol may lead to water and sodium retention, contributing to minor facial swelling. But both Murthy and Kanani stress that these effects are typically mild unless cortisol levels remain elevated for extended periods.

“It’s really only in advanced stages of long-term stress — when the body’s hormonal balance is disrupted — that you might see persistent inflammation or swelling,” Dr. Murthy adds.

Long-term exposure to excess cortisol can also weaken immune function and heighten inflammation, which might slightly impact facial appearance. Still, these symptoms are far more common in individuals with underlying health conditions than in the average person dealing with everyday pressures.

Other Reasons Your Face Might Appear Bloated — And What You Can Do

If your face is looking more swollen than usual, stress might play a small part — but it’s not the only possible cause.

Dr. Murthy highlights several potential triggers behind a puffy face:

• Salty diet: Consuming excess sodium leads to water retention.

• Allergic reactions: Can cause localized swelling, including the face.

• Medications: Especially corticosteroids, may lead to bloating.

• Health conditions: Issues like thyroid dysfunction or kidney problems can result in facial swelling.

• Poor sleep: Lack of rest contributes to fluid buildup and puffiness.

Improving lifestyle habits can help minimize facial swelling. Dr. Murthy suggests lowering your salt intake and staying hydrated to support fluid balance.

“Good hydration helps flush out sodium, and reducing salty foods can significantly cut down water retention,” he says.

Better sleep can also reduce puffiness, and Kanani recommends applying cold compresses and considering lymphatic drainage massages to encourage fluid movement in the face.

Still, both experts caution that if facial swelling continues, it’s worth consulting a medical professional.

“Persistent puffiness shouldn’t be ignored,” says Kanani. “A doctor can help rule out more serious health conditions.”

Final Thoughts

The trending term “Cortisol Face” — made popular by TikTok — describes facial puffiness that many attribute to chronic stress. However, health professionals say that while cortisol can influence fat storage and fluid retention, it’s unlikely that daily stress alone would cause noticeable changes in the face.

More pronounced symptoms like “Moon Face” are typically linked to uncommon conditions like Cushing’s Syndrome, not routine stress. In most situations, facial swelling is more likely related to diet, medication, allergies, or sleep habits.

If you’re concerned about your appearance or experiencing ongoing bloating, a healthcare provider can help you determine the true cause — and offer effective solutions.

Many foods can last a long time — but not all of them are good for you. Choosing the right ones means focusing on nutrition, not just shelf life.

“It can be easy to reach for sugary comfort snacks when life is stressful,” said Erin Palinski-Wade, RD, author of Belly Fat Diet for Dummies. “But those choices won’t give your immune system or energy levels the support they need.”

Instead, she recommends stocking up on foods rich in antioxidants, protein, healthy fats, and fiber. Below are 9 better-for-you, long-lasting options — and 6 less healthy picks you might want to leave behind.

Better Long-Term Food Picks

1. Prunes
Naturally sweet and shelf-stable for up to a year, prunes are a great fruit option when fresh produce isn’t available.

“They’re fiber-rich and very versatile,” Palinski-Wade said. “Snack on them, blend into baked goods, or add to homemade trail mix.”

They also help support bone health — eating 5–6 prunes a day may help prevent bone loss.

2. Pulses (Lentils, Chickpeas, Beans, and Dry Peas)
Packed with plant-based protein (about 8 grams per half-cup), pulses are nutritious and budget-friendly.

“Whether canned or dried, they can last for up to a year and are great in soups, stews, salads, or even baked items,” said Palinski-Wade.

Check out recipes and cooking tips at pulses.org.

3. Winter Squash & Cabbage
Thanks to their thick skin, winter squashes like butternut and spaghetti squash can last for months at room temperature.

Cabbage, stored in the fridge, stays fresh for about a month and is a hearty, vitamin-packed veggie that works in slaws, stir-fries, or braised dishes.

4. Frozen Spiralized Veggie “Pasta”
Rather than stocking up on regular white pasta or rice, go for frozen spiralized or riced vegetables like zucchini noodles or cauliflower rice.

“They last longer than fresh vegetables and help stabilize blood sugar,” Palinski-Wade noted.

Brands like Green Giant offer a variety of frozen veggie options nationwide.

5. Oats
Rolled or steel-cut oats are pantry staples with a shelf life of 1–2 years unopened. They’re versatile and full of fiber.

“Use them for breakfast, add to baked goods, or make oat milk,” said cook and author Amanda Frederickson.

6. Canned Tuna and Salmon
A top pick for protein and omega-3s, canned fish can be stored for long periods and used in salads, sandwiches, or casseroles.

Buying lean meats and freezing them is another way to keep proteins stocked.

7. Canned Coconut Milk
Frederickson says she always keeps this on hand for curries, oatmeal, or dairy-free desserts. It stores well for a year or more.

8. Pyure Organic Stevia Blend
If you’re doing a lot of baking, consider using a zero-calorie sweetener like Pyure stevia blend instead of sugar.

“It has no carbs, no calories, and a 2-year shelf life,” said Palinski-Wade. “Use it in drinks, baking, or anywhere you’d add sugar.”

9. Veggies Made Great Chocolate Muffins
Need a sweet treat? These muffins offer rich chocolate flavor with a hidden veggie boost — the first two ingredients are zucchini and carrots.

“They taste indulgent but offer antioxidant benefits too,” Palinski-Wade said.

Long-Lasting Foods to Limit or Avoid

1. Instant Pancake Mix
These convenient mixes are often made with refined flour and offer little nutrition.

“Instead, try a protein-rich, whole-grain option like Kodiak Cakes,” Palinski-Wade advised.

2. Toaster Strudels
High in sugar and refined carbs, these frozen breakfast pastries can spike energy levels — then leave you crashing later.

They’re fine as a rare treat, but not as a regular breakfast staple.

3. Frozen Fried Chicken
Yes, it lasts a long time — but breaded and fried chicken options are high in calories and saturated fat.

Look for baked versions or unbreaded cooked chicken instead.

“The type of fat matters more than how much you eat,” said Kris Sollid, RD, from the International Food Information Council Foundation. “Choose more unsaturated fats over saturated ones.”

4. Frozen Pizza (Stuffed Crust or Meaty Varieties)
Some frozen pizzas are overloaded with sodium and saturated fat. For example, one slice of a stuffed-crust, meat-loaded pizza can contain half your daily recommended saturated fat.

Opt for thin crust veggie pizzas instead, like DiGiorno’s Thin & Crispy Garden Vegetable, which contains fewer calories and less fat per serving.

5. Cream-Based Canned Soups
Creamy soups often pack on the calories, sodium, and unhealthy fats.

Choose broth-based, low-sodium versions with vegetables and lean proteins — such as minestrone.

Sollid noted that low-sodium items contain 140 mg of sodium or less per serving.

6. Ice Cream (Bulk Sizes)
Giant tubs of ice cream can lead to overeating. Instead, consider portion-controlled treats like single-serve bars — or make your own banana-based “nice cream” from frozen fruit.

“Added sugars aren’t necessary for your diet, and should make up less than 10% of your daily calories,” Sollid said.

Bottom Line

When stocking up, it’s easy to reach for foods that offer comfort — but making smart choices will better support your energy, immunity, and long-term health. By focusing on nutrient-dense, shelf-stable foods and limiting ultra-processed options, you can be prepared without compromising your well-being.

That’s because as humans, we’re naturally drawn to enjoy the experience of eating. For many, food is one of life’s greatest sources of pleasure.

Beyond simply satisfying cravings or filling us up, finding joy in eating has meaningful benefits for our physical and emotional well-being. Savoring meals can aid digestion, support a healthy relationship with food, help address disordered eating behaviors, and more.

In some cases, making room for “vitamin P”—pleasure—can be just as valuable as the nutrients on your plate. Let’s explore why enjoying your food matters so much.

Why We’re Wired to Enjoy Food

Scientists have long been intrigued by the psychology and biology behind eating for enjoyment. What they’ve found is both fascinating and encouraging.

Pleasure from food isn’t just in the taste—it’s also a brain-based response.

“A pleasurable eating experience triggers the release of dopamine, the ‘feel-good’ neurotransmitter,” says Aleta Storch, RDN, MHC, a therapist and dietitian at Wise Heart Nutrition and Wellness.

“This dopamine release activates reward centers in the brain, contributing to feelings of calm, happiness, and motivation,” she explains.

In fact, earlier research from 2011 suggests that individuals with obesity may have altered dopamine responses, which could cause them to overeat in order to experience the same level of satisfaction.

When our brain chemistry is in balance, truly enjoying what we eat can benefit our physical health.

“Feeling relaxed and happy while eating puts the body into ‘rest and digest’ mode, which supports better digestion and nutrient absorption,” says Storch.

In other words, enjoying food doesn’t just feel good—it may help your body function better.

There’s also evidence that eating for pleasure encourages healthier habits.

A 2020 systematic review of 119 studies found that 57% showed a positive relationship between food enjoyment and healthier dietary patterns. One study from 2015 even linked greater eating pleasure with better nutritional status.

“There’s this myth that healthy food has to taste boring, but it’s simply not true,” says Sarah Gold Anzlovar, MS, RDN, LDN, a dietitian and intuitive eating coach. “When meals are satisfying and flavorful, people are more likely to eat well and less likely to binge or overeat.”

How Food Feeds More Than Just Hunger

If food were purely about fuel, our meals would lose much of their richness and meaning. In reality, food is central to our social lives, personal identities, and cultural connections.

Here’s how the pleasure of eating enhances emotional well-being.

Shared Meals Foster Connection

From family dinners to holiday celebrations, eating together brings people closer. A 2015 study on Thai communities found that shared meals boost happiness and social connection.

Comfort Food Heals Body and Soul

Certain meals carry deep emotional significance—like soup when you’re ill, or a childhood favorite dish that brings back happy memories.

“Food can bring comfort after a tough day, and that doesn’t have to be seen as a bad thing,” says Anzlovar. “When we consciously connect with the experience of eating, it can be incredibly soothing.”

Saying Yes to Pleasure Challenges Diet Culture

Diet culture often promotes the idea that delicious foods—especially those that are high in calories or fat—should be avoided. But giving yourself permission to enjoy those foods breaks that restrictive mindset.

“When people allow themselves to eat all types of foods, including their favorites, the body learns it can trust that food is available,” says Storch. “This can be a powerful step toward healing and creating peace around eating.”

Food as a Link to Culture and Identity

Food is a vital connection to heritage and tradition. Choosing to enjoy culturally meaningful meals affirms identity and strengthens belonging.

“Excluding traditional foods can send the harmful message that something about your culture is wrong,” Storch notes. “Embracing these foods supports mental health and a sense of self.”

Knowing the Difference: Eating for Pleasure vs. Emotional Eating

You may have heard emotional eating criticized, especially when it involves turning to food to cope with stress or sadness. But it’s important to separate this from eating for enjoyment.

“Emotional eating is often used as a coping tool for dealing with difficult feelings,” Anzlovar explains. “Eating for pleasure is different—it’s about choosing a food simply because you want to enjoy it, like savoring an ice cream cone on a hot day or picking a fresh apple at a farm.”

The intent behind the behavior makes a difference.

With emotional eating, there’s often a sense of disconnection or numbing. With pleasure eating, you’re fully engaged in the experience—tasting, enjoying, and appreciating your food.

Sometimes the two may overlap. One way to gauge your eating experience is to check in afterward: Do you feel satisfied and content, or do you feel guilt or discomfort?

When eating is mindful and pleasurable, the outcome is usually positive.

Nourishment Meets Joy: Bringing Pleasure to the Plate

The delight we find in food goes well beyond physical sustenance. It nourishes the mind, body, and spirit—especially when we’re intentional about the experience.

Want to enhance your next meal? Start with small tweaks.

“Ask yourself how you could make your snack or meal just 10% more enjoyable,” suggests Storch. “Maybe that means warming a brownie, tossing some goat cheese onto your salad, or adding a splash of milk to your oatmeal to get the texture just right.”

And when your meal is done, reflect for a moment. How satisfying was it? What feelings did it bring up?

By tuning into the pleasure your food provides, you’ll not only elevate your eating experience—you might just improve your health along the way.

A Quick Overview of the Best Apps for Eating Disorder Support

• Best all-around: Recovery Record: Eating Disorder Management

• Best for interaction and journaling: Rise Up + Recover

• Best for CBT-based tools: MindShift CBT

• Most feature-rich app: What’s Up? – A Mental Health App

• Best for personal growth: Cognitive Diary CBT Self-Help

Navigating a healthier relationship with food can be a challenging journey, especially for individuals living with or recovering from disordered eating. It’s rarely something that can be resolved through casual advice or browsing online forums.

However, when used appropriately alongside professional medical treatment, digital tools can offer meaningful support. Several mobile apps are designed to help you monitor eating behaviors, manage emotions, and develop healthier coping strategies on the path to recovery.

Understanding Disordered Eating

It’s important to recognize the distinction between full-fledged eating disorders and disordered eating. While disordered eating doesn’t always meet diagnostic criteria for conditions like anorexia nervosa or bulimia, it still includes harmful behaviors that can escalate into more serious issues over time.

Common signs of disordered eating include:

• Eating for emotional comfort rather than physical hunger (e.g., due to stress or boredom)

• Eating repetitive or limited meals every day

• Avoiding entire food groups

• Engaging in unhealthy habits like binge eating, purging, or misusing diet aids

On the other hand, eating disorders often involve more specific behavioral patterns:

• Anorexia nervosa: Severe food restriction and significant weight loss

• Bulimia nervosa: Cycles of binge eating followed by purging behaviors

• Binge eating disorder: Eating large amounts of food with a sense of loss of control, but without purging

Can Apps Really Help with Eating Disorder Recovery?

While nothing can replace professional medical care, mobile apps can play a supportive role when used under the supervision of trained providers. Research — including a 2015 study — has shown that certain apps, such as Recovery Record, can be effective when used as part of a broader treatment plan. These tools offer features like meal tracking, emotion monitoring, coping skill training, and even communication with your care team.

How We Chose These Apps

With countless apps available for mental health and behavior tracking, choosing the right one can be daunting. The apps listed below were selected based on:

• Positive user ratings and reviews

• Clinical relevance and utility

• Free or low-cost access

Healthline’s Picks: Best Eating Disorder Recovery Apps

1. Recovery Record: Eating Disorder Management

iOS: 4.9 | Android: 4.8 | Free

This app serves as a personal support companion for individuals managing various eating disorders. It allows you to:

• Track meals, thoughts, and moods

• Customize meal plans and recovery strategies

• Set goals and log progress

• Communicate with clinicians for real-time support

2. Rise Up + Recover

iOS: 4.7 | Android: 4.5 | Free

Ideal for individuals dealing with body image issues, compulsive dieting, or disordered eating, this app includes:

• Daily logs for emotions, meals, and behaviors

• CBT-inspired prompts and self-monitoring tools

• The ability to export reports for sharing with healthcare providers

• Custom reminders to stay motivated

3. MindShift CBT

iOS: 4.3 | Android: 4.0 | Free

Although originally developed as a tool for anxiety management, MindShift also offers:

• Mindfulness exercises

• CBT techniques to reshape negative thinking

• Strategies for tackling perfectionism and social anxiety—issues often tied to eating disorders

4. What’s Up? – A Mental Health App

iOS: 4.4 | Android: 3.9 | Free with optional upgrades

This app offers a broad range of mental health support tools:

• CBT-based techniques to manage stress and emotions

• A thought diary to identify patterns and triggers

• Breathing exercises and calming practices

• Mood tracking to help spot emotional trends over time

5. Cognitive Diary CBT Self-Help

Android: 4.3 | Free with in-app options

Developed by a clinical psychologist, this app is centered around personal insight and self-awareness. It helps users:

• Recognize cognitive distortions

• Identify thoughts that hinder emotional well-being

• Learn to replace negative patterns with constructive thinking

• Focus on long-term self-improvement

Frequently Asked Questions

Can these apps replace therapy?

No. These apps should not be used as a substitute for professional mental health care. Instead, they are meant to complement therapy, counseling, or medical treatment. Always discuss any digital tools with your treatment provider.

What features should I look for in a recovery app?

Choose apps that have been created or endorsed by licensed healthcare providers. Look for:

• Positive user reviews

• Features like food/mood tracking, CBT tools, or therapist portals

• Transparency about privacy and data security

What if an app worsens my experience or doesn’t feel helpful?

If you find the content triggering or unhelpful, discontinue use and inform your therapist or treatment team. They can help determine a more suitable option based on your needs.

Final Thoughts

When paired with consistent therapy or participation in support groups, eating disorder apps can be valuable tools for tracking your mental and physical progress. They provide a structured way to document your thoughts, understand behavioral triggers, and engage with your recovery process.

Still, it’s essential to use them as part of a broader recovery plan—not as a replacement for professional care. Recovery is personal, and having supportive tools can make the process more manageable and empowering.

Sunflower oil is extracted from the seeds of the Helianthus annuus plant, and its health benefits or risks vary based on the fatty acid composition. While it has certain potential benefits, overconsumption or improper use of sunflower oil could be harmful.

In this article, we will explore the different varieties of sunflower oil, their potential health benefits, their downsides, and how they compare to other commonly used cooking oils.

Types of Sunflower Oil

In the United States, sunflower oil is available in four main varieties, each derived from sunflower seeds that are bred for distinct fatty acid profiles:

1. High Linoleic Sunflower Oil – Contains about 68% linoleic acid (omega-6 fatty acid).

2. Mid-Oleic Sunflower Oil (NuSun) – Contains around 65% oleic acid (omega-9 fatty acid).

3. High Oleic Sunflower Oil – Composed of approximately 82% oleic acid.

4. High Stearic/High Oleic Sunflower Oil (Nutrisun) – A blend of 72% oleic acid and 18% stearic acid (a saturated fat).

As the names suggest, these oils differ in their content of linoleic acid (omega-6) and oleic acid (omega-9), with oleic acid being a monounsaturated fat and linoleic acid a polyunsaturated fat.

The fatty acid profiles of sunflower oil make them liquid at room temperature, contributing energy and strengthening cells and tissues. However, their reaction to heat varies, affecting both health and cooking outcomes.

Notably, high stearic/high oleic sunflower oil contains stearic acid, a saturated fat typically used in packaged foods, ice creams, chocolates, and industrial frying, rather than for everyday cooking.

Nutritional Content of Sunflower Oils

All sunflower oils are pure fats and contain vitamin E, a fat-soluble antioxidant that helps protect cells from damage. These oils don’t have protein, carbohydrates, cholesterol, or sodium.

Here is a summary of the fatty acid composition of three sunflower oils used for home cooking per 1-tablespoon (15-mL) serving:

Potential Health Benefits

When it comes to health, most benefits of sunflower oil are associated with the high oleic varieties, particularly those containing over 80% oleic acid. Research has shown that monounsaturated fats, like oleic acid, may help reduce levels of LDL (bad) cholesterol and lower the risk of heart disease.

In a study involving 15 healthy adults, those who consumed a diet rich in high oleic sunflower oil for 10 weeks had significantly lower levels of LDL cholesterol and triglycerides compared to those who ate a diet high in saturated fats.

Similarly, another study on 24 individuals with elevated blood lipid levels found that those who consumed high oleic sunflower oil for 8 weeks showed increases in HDL (good) cholesterol.

Given these findings, the FDA has approved a qualified health claim for high oleic sunflower oil, acknowledging that it may help reduce the risk of heart disease when used in place of saturated fats.

However, it is important to note that while sunflower oil has some heart-healthy potential, more research is needed to fully understand its long-term effects.

Potential Drawbacks

While sunflower oil does offer potential health benefits, there are some concerns, particularly when it comes to high omega-6 content and the effects of heating sunflower oil to high temperatures.

1. Excess Omega-6 Fatty Acids
   Sunflower oils that are not high oleic contain more linoleic acid, a polyunsaturated omega-6 fatty acid. While omega-6 fatty acids are essential for the body, excessive consumption may contribute to inflammation. This is because linoleic acid can be converted into arachidonic acid, which can increase the production of inflammatory compounds.

An imbalance between omega-6 and omega-3 fatty acids, common in many Western diets, has been linked to chronic inflammation and various health issues, including cardiovascular disease, obesity, and metabolic disorders.

2. Oxidation and Toxic Compounds
   Another concern with sunflower oil is that it can release toxic compounds when heated to high temperatures, especially during deep frying. Sunflower oil has a high smoke point, meaning it can withstand high heat before breaking down. However, studies have found that oils with a high smoke point, like sunflower oil, can still produce aldehydes when heated repeatedly. These compounds are toxic and can damage DNA and cells, contributing to the development of conditions like heart disease and Alzheimer’s disease.

One study found sunflower oil released the highest amount of aldehydes compared to other oils when fried in different cooking methods. To minimize these risks, it is advisable to cook with sunflower oil at lower temperatures, such as in stir-frying, rather than subjecting it to prolonged high heat.

Sunflower Oil vs. Other Cooking Oils

While high oleic sunflower oil offers some potential heart benefits, it is not necessarily the best option for all types of cooking. Oils like olive and avocado oil, which are also rich in monounsaturated fats, are considered more stable under high heat and less likely to produce harmful compounds when exposed to prolonged heat.

Additionally, oils lower in polyunsaturated fats, such as canola and palm oils, are generally more heat-stable than high linoleic sunflower oil.

Conclusion

High oleic sunflower oil can offer some heart health benefits, particularly in terms of reducing bad cholesterol levels. However, its benefits are more pronounced when used in moderation and at lower cooking temperatures. Some types of sunflower oil, particularly those high in omega-6, may contribute to inflammation when consumed excessively.

For healthier alternatives, oils like avocado and olive oil may be better choices, especially for high-heat cooking. Ultimately, the key is using a variety of oils for different cooking methods to maintain a balanced intake of healthy fats in your diet.

It’s especially helpful for busy individuals, since having meals ready to go can save time, reduce stress, and minimize last-minute unhealthy eating. With prepared meals on hand, you’re less likely to resort to frozen dinners or fast food when you’re too tired to cook.

Contrary to popular belief, meal prepping doesn’t have to mean spending your entire Sunday in the kitchen. There are multiple methods to choose from, so you can tailor the approach to fit your routine.

Here’s a breakdown of the key principles and steps to help you get started with meal prep, even as a beginner.

Meal Prep Methods: Choose What Works for You

Meal prepping doesn’t require a full weekend commitment. In fact, there are several flexible strategies that cater to different needs and schedules.

Popular meal prep methods include:

• Make-ahead meals: Entire meals cooked ahead of time and stored in the fridge for easy reheating, ideal for dinners.

• Batch cooking: Preparing large quantities of a recipe, dividing it into portions, and freezing for later. Great for lunch or dinner staples.

• Individually portioned meals: Freshly made meals divided into single-serve containers for convenient grab-and-go options, perfect for lunches.

• Pre-prepped ingredients: Chopping, washing, or marinating ingredients ahead of time to cut down on cooking when you’re ready to make the meal.

You can stick to one method or mix and match based on your needs. For instance, make-ahead breakfasts might simplify your mornings, while frozen batch meals are great for busy evenings. Try out a few approaches to discover what suits your schedule best.

Planning Meals: Quantity and Variety

Knowing how many meals to prep and what to include can feel overwhelming at first, but a little planning makes all the difference.

Start by choosing which meals—breakfast, lunch, or dinner—you want to prep for. Then, look at your schedule to determine how many of each you’ll need. Be sure to account for days you’ll eat out or have special events planned.

Stick with familiar recipes at first to ease the process. As you get more comfortable, experiment with variety to avoid boredom and ensure you’re getting a range of nutrients. Aim for meals that include a mix of proteins, vegetables, and complex carbs like quinoa, brown rice, or sweet potatoes. Including a vegetarian dish or two can also add diversity.

Save Time with Smart Strategies

The goal of meal prepping is efficiency, not spending hours in the kitchen. These tips can help you prep smarter and faster:

Set a Weekly Routine

Create a consistent schedule for shopping and prepping. You might shop and cook on Sunday mornings or prepare weekday lunches on Monday nights. Consistency helps form a lasting habit and reduces decision fatigue.

Choose Complementary Recipes

Avoid backlogs in the kitchen by picking recipes that use different appliances. For example, don’t rely on the oven for every dish. A good combo might be one baked dish, a stovetop meal, and a no-cook option like a salad or sandwich.

Organize Cooking Workflow

Start cooking the dish with the longest cook time—such as soups or baked items—first. While those are on the stove or in the oven, you can prep other meals. Save cold dishes for last, and prep shared ingredients (like chopped onions) all at once.

Gadgets like rice cookers or slow cookers can also help reduce your hands-on cooking time.

Use a Grocery List

Shopping without a plan wastes time. Write a grocery list organized by store sections to avoid backtracking. Try limiting your trips to once a week and consider using a delivery service to save even more time.

Choose the Right Food Storage Containers

Your containers can influence how well your meals store and taste later. Here’s what to consider:

• For ingredients: Use airtight, reusable containers like silicone bags or stainless steel to keep items fresh.

• For reheating: BPA-free, microwave-safe containers such as Pyrex or silicone work well and are safer for your health.

• For freezing: Look for containers that resist freezer burn—wide-mouth mason jars work well (leave space for expansion).

• For transport: Leak-proof, divided containers (like bento boxes) are great for on-the-go meals or ones that should be assembled just before eating.

Stackable containers will also help maximize storage in your fridge or lunch bag.

Keep Food Safety in Mind

Safe storage and reheating is essential to avoid foodborne illness, which affects millions annually. Follow these food safety basics:

• Maintain correct fridge and freezer temps: Keep your refrigerator at 40°F (5°C) or below, and your freezer at 0°F (-18°C).

• Refrigerate quickly: Store cooked or fresh food within two hours of preparation. Spread food in shallow containers to cool quickly.

• Know your storage limits: Cook fresh meat and poultry within 1–2 days, red meats within 3–5 days, and always store on the bottom shelf.

• Cook food to safe temps: Meats should reach 165°F (75°C) internally.

• Thaw safely: Use the fridge or cold water—not the counter—to defrost frozen food.

• Reheat once: Reheat defrosted meals only once to minimize food safety risk.

• Label everything: Mark containers with the prep date to keep track of freshness.

• Eat within safe windows: Refrigerated meals should be eaten within 3–4 days, and frozen meals within 3–6 months.

Your Step-by-Step Meal Prep Plan

Feeling ready to dive in? Follow these simple steps to meal prep like a pro:

1. Pick your method: Choose (or combine) meal prep styles that suit your lifestyle and goals.

2. Set a consistent schedule: Designate one day a week to plan, shop, and cook.

3. Plan the number of meals: Consider your week’s events and determine how many meals you’ll need.

4. Select recipes: Choose a few familiar dishes and aim for variety and ease of preparation.

5. Simplify grocery shopping: Use a categorized list or order online.

6. Cook efficiently: Organize your cook times and use multiple methods to prep meals faster.

7. Store meals safely: Cool and label meals properly; refrigerate what you’ll eat soon and freeze the rest.

Final Thoughts

Meal prepping is a smart, time-saving strategy for anyone looking to simplify their week and eat healthier. Whether you cook entire meals, freeze batches, or simply prep ingredients, meal prepping can be tailored to fit your lifestyle and goals.

The key is to start small, stay consistent, and find what works best for you.

More than just a diet, it offers a set of guiding principles around how we eat, what we eat, and how we relate to food. It also aims to shift our mindset toward eating in a more intuitive, fulfilling way.

This straightforward and sustainable practice supports healthy living and can play a role in managing weight and improving overall wellness.

This guide explores the origins of shokuiku, its key concepts, and how to begin applying it in daily life.

The History of Shokuiku

Shokuiku, which means “food education” in Japanese, is a nutritional philosophy that promotes intuitive and balanced eating.

It is believed to have been introduced by Sagen Ishizuka, a military physician who also pioneered the macrobiotic diet.

Shokuiku is built around a few fundamental ideas about eating well and respecting the body’s natural cues.

Over the years, this philosophy has grown in popularity in Japan and beyond. In fact, Japan passed the Basic Law of Shokuiku in 2005, which mandated nutrition education in schools to help children develop lifelong healthy eating habits.

These school-based programs teach kids how to read food labels, understand the importance of seasonal eating, learn how food is made, and recognize changing nutritional needs at various stages of life.

Core Principles of Shokuiku

Shokuiku centers on four primary ideas that guide how to eat more mindfully and healthfully:

1. Prioritize Fullness Over Calorie Counting

Instead of tracking every calorie, shokuiku focuses on how your body feels during and after eating. This includes tuning into natural hunger and satiety cues.

A key concept is hara hachi bun me, which means eating until you’re about 80% full—enough to be satisfied but not stuffed. This approach helps reduce overeating while ensuring your nutritional needs are met.

2. Choose Whole, Natural Foods

Whole foods like vegetables, fruits, grains, legumes, seeds, and nuts are at the heart of shokuiku. These nutrient-rich options provide essential vitamins, minerals, protein, fiber, and healthy fats.

At the same time, shokuiku advises limiting ultra-processed foods, which are often loaded with refined sugars, sodium, and artificial additives.

3. Embrace Variety in Your Meals

Unlike many Western diets that restrict or exclude certain food groups, shokuiku promotes diversity on the plate.

Meals typically consist of multiple small dishes, encouraging experimentation with different ingredients, flavors, and cooking methods—such as steaming, grilling, frying, or simmering.

A typical balanced meal might include several types of vegetables, a portion of rice, and a quality source of protein.

4. Eat Together Whenever You Can

Beyond nourishment, shokuiku views food as a means of connection, enjoyment, and emotional wellness.

Sharing meals with loved ones fosters mindful eating and builds positive associations with food. These social experiences can improve both your eating habits and your overall well-being.

Health Benefits of Shokuiku

Practicing shokuiku may offer a wide range of health perks:

Helps Manage Weight Naturally

Shokuiku’s emphasis on intuitive eating encourages a deeper awareness of hunger and fullness signals, which can support sustainable weight control.

Mindful eating has been linked to increased weight loss in various studies. Additionally, the diet’s focus on nutrient-dense whole foods—and discouragement of processed options—can reduce the risk of obesity and related health concerns.

Sharing meals with others is also tied to improved nutrition and healthier body weight.

Boosts Overall Wellness

By encouraging a wide variety of whole foods, shokuiku helps ensure your diet is rich in vital nutrients.

This diversity can benefit overall health—supporting better blood sugar control, heart health, gut function, and even reducing inflammation.

Avoiding overly processed foods may also lower the risk of chronic illnesses such as diabetes, heart disease, IBD, depression, and certain cancers.

Encourages a Healthier Relationship with Food

Shokuiku fosters body awareness and encourages you to eat when hungry and stop when satisfied, rather than fixating on numbers or rigid rules.

This mindset can reduce emotional eating and minimize the risk of disordered eating habits like binge eating.

Studies suggest mindfulness in eating is linked to improved mood and reduced overeating. It also makes meals more enjoyable—especially when shared with others and flavored with creativity and variety.

Should You Try Shokuiku?

Following shokuiku can lead to better food choices and healthier habits overall.

Unlike strict or trendy diets that cut out entire food groups, this philosophy welcomes all types of food—focusing instead on balance, nourishment, and enjoyment.

Shokuiku also emphasizes eating with awareness and pleasure, ideally in the company of others. This social and emotional element adds another layer of health beyond just the nutritional.

Since the principles are easy to follow and not overly restrictive, shokuiku can be a practical, lasting alternative to more extreme eating styles.

Final Thoughts

Shokuiku is a Japanese approach that encourages thoughtful, balanced, and socially connected eating.

Its four guiding ideas—listening to your body, prioritizing whole foods, embracing variety, and enjoying meals with others—can lead to healthier eating behaviors and a better relationship with food.

In addition to supporting physical health and weight balance, shokuiku nurtures emotional and social well-being—making it a well-rounded and sustainable way to eat and live.

New research has found that calorie-restricted dieting may be linked to a higher risk of depression, especially among individuals with excess weight. The study suggests that simply being on a “diet” is associated with an increased likelihood of depressive symptoms.

This risk was most evident in individuals classified as overweight, who showed greater signs of depression when adhering to restrictive eating plans. Health experts continue to promote a nutrient-rich, well-balanced eating approach as the most reliable path to lasting weight control.

According to a recent study published on June 2 in BMJ Nutrition, Prevention & Health, calorie and nutrient-restrictive diets are both tied to elevated rates of depression in people carrying excess weight.

Specifically, calorie-restricted diets were found to be linked to cognitive-affective symptoms of depression, while nutrient-restricted diets were more often associated with physical (somatic) symptoms.

While earlier studies have explored the connection between dieting and mental health, the findings have been inconsistent. This new observational study does not prove causation but contributes important data to the broader discussion.

The Link Between Calorie Restriction and Depression

The researchers conducted a cross-sectional analysis using information from 28,525 individuals who participated in the U.S. National Health and Nutrition Examination Survey (NHANES) from 2007 to 2018. This included 14,329 women and 14,196 men.

Depression levels were evaluated using the Patient Health Questionnaire-9 (PHQ-9), a widely accepted screening tool for depressive symptoms. PHQ-9 scores range from 0 to 27, with categories of mild (5–9), moderate (10–14), moderately severe (15–19), and severe depression (20 and above).

Of the total participants, 25,009 were not following any diet and served as the control group. A greater percentage of men (90%) than women (85%) reported not dieting.

On average, those on calorie-restricted diets scored 0.29 points higher on the PHQ-9 than non-dieters. Among the dieting participants, 2,026 followed calorie-restricted plans, 859 followed nutrient-restricted plans, and 631 adhered to medical diets tailored for conditions such as diabetes or high blood pressure.

Participants with excess weight showed an even larger increase in depressive symptoms: PHQ-9 scores rose by 0.46 points for those on calorie-restricted diets and by 0.61 points for those on nutrient-restricted diets.

Dieting and Emotional Wellbeing

Dr. Ritu Goel, a board-certified integrative psychiatrist for children, teens, and adults, told Healthline that categorizing food as “good” or “bad” can distort a person’s self-image over time.

“Often, people begin to associate their value with their weight and the number on the scale,” Goel explained.

Rachel Goldberg, LMFT, PMH-C, a therapist in Los Angeles specializing in body image and eating disorders, echoed this concern.

“Most people begin restricting food to gain control and lose weight,” she said. “But usually, it results in overeating later and feeling like they’ve failed. Physiologically, calorie restriction also reduces a person’s ability to cope with stress.”

Long-term restrictive eating can lead to deficiencies in vital nutrients like protein, iron, and vitamin D.

“In trying to improve one area of health, people may unintentionally harm other aspects, especially mental wellness,” said Goel.

Goldberg added that her clients often become more emotionally sensitive or lose enjoyment in things that once brought happiness.

“Restriction doesn’t offer a solution—it traps people in a cycle that drains their mental energy,” she said.

How Many Calories Does Your Body Need?

A calorie measures energy.

• In food, it indicates how much energy the body can get from a given item.

• When you’re active, calories are the units of energy your body expends.

Daily calorie needs vary depending on age, sex, and physical activity level. On average, women typically need at least 1,600 calories per day, while men may require a minimum of 2,000 to maintain their current weight.

Healthy Eating Habits That Support Long-Term Wellness

Michelle Routhenstein, MS, a registered dietitian specializing in cardiovascular health, shared with Healthline that many of her clients come to her after trying restrictive diets that ultimately failed.

For lasting success, Routhenstein emphasizes the importance of balanced, sustainable dietary changes rather than extreme calorie cuts.

One effective practice is mindful eating—tuning in to your body’s natural hunger and fullness cues. For example, pausing near the end of a meal gives your body time to register satisfaction, which can help prevent overeating.

Another helpful tip is to eat meals consistently throughout the day, reducing the temptation for unplanned snacking or binge eating due to prolonged hunger.

Routhenstein also echoed Dr. Goel’s advice: avoid labeling foods as inherently “good” or “bad.”

“That kind of thinking can backfire,” she explained. “Instead, aim to choose foods that nourish your body and keep you full in a positive, balanced way.”

She also recommended seeking the support of a registered dietitian who can provide personalized advice and accountability on your journey to healthier eating.

Mood-Boosting Foods to Include in Your Diet

Certain foods have been found to help support emotional well-being.

Fatty fish like salmon and sardines, for example, are rich in omega-3 fatty acids, which Routhenstein says can improve mood and cognitive function.

Emerging research is also exploring the gut-brain connection, noting that a healthy digestive system may influence mental health.

Fermented foods such as kefir, yogurt, and kimchi are being studied for their potential to enhance emotional health through gut microbiome support.

Depending on who you ask—and the experiences they’ve had—you’re likely to hear perspectives that are deeply personal or broadly philosophical.

In this article, we’ll explore different viewpoints and scientific findings to assess whether humans are “designed” to eat meat.

Human Anatomy and Evolution: Are We Built to Consume Meat?

Survival and evolution go hand in hand, with humans constantly adapting to their environments, including changes in available food sources.

Genetic studies show that humans have been evolving for over 300,000 years, continually adjusting to the world around them (1Trusted Source).

Because humans are so adaptable, the idea that we must adhere to an ancient, unchanging diet doesn’t really hold up. Early mammals—our distant ancestors—were predominantly meat-eaters, but over time, many species have shifted to plant-based diets (2Trusted Source).

Human dentition offers further clues. The structure of our teeth indicates an omnivorous diet. Our incisors, molars, and premolars resemble those of herbivores, suitable for chewing plant matter. Meanwhile, our canines are shaped to help tear meat, similar to carnivores (3Trusted Source).

What Does Our Biology Indicate?

Humans can digest a wide range of plant-based foods, including fruits, vegetables, seeds, and roots. However, we can’t break down everything plants have to offer.

The cell walls of plants contain tough fibers like cellulose and lignin—substances that require the enzyme cellulase to digest. Humans lack this enzyme, which means we can’t fully break down plant cell walls (4Trusted Source).

While some herbivores also lack cellulase, they house gut bacteria that produce it for them—something human digestive systems don’t do (5Trusted Source, 6Trusted Source).

In contrast, our digestive systems are well-equipped to process meat. Our bodies naturally produce enzymes such as protease and lipase, which help us digest protein and fat found in animal products (7Trusted Source).

The length of our digestive tract also supports our omnivorous nature. Carnivores tend to have shorter digestive tracts, since meat is calorie-rich and easier to absorb. Herbivores, needing to extract nutrients from less energy-dense plant matter, have much longer intestines (8Trusted Source). Human digestive tracts fall somewhere in the middle, consistent with a diet of both plants and meat (9Trusted Source, 10Trusted Source).

Is Meat a Nutritional Requirement?

There are several nutrients that are either difficult or impossible to get from a strictly plant-based diet.

One major example is vitamin B12, essential for neurological function and the formation of red blood cells. This nutrient is found almost exclusively in animal-derived foods (11Trusted Source, 12Trusted Source). People who avoid all animal products are generally advised to take B12 supplements.

Other nutrients, like creatine, vitamin D3, and the omega-3 fatty acid DHA, are also limited in plant foods. While the human body can produce small amounts of these on its own, it doesn’t do so efficiently (13Trusted Source). Studies show that vegans and vegetarians often have lower levels of DHA and EPA, so algae-based supplements are commonly recommended (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

It’s also worth noting that diets including dairy (lacto-vegetarian), eggs (ovo-vegetarian), or fish (pescatarian) can supply many of these essential nutrients.

Still, people following vegetarian or vegan diets often need to pay special attention to nutrients like iron, which plants contain in a less absorbable form (18Trusted Source, 19Trusted Source, 20Trusted Source), as well as protein, zinc, iodine, calcium, and vitamin D (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).

Health Impacts of Mixed vs. Plant-Based Diets

Eating meat—particularly processed meat—has been linked with certain health risks. For instance, frequent consumption of processed meats has been associated with a slightly elevated risk of colorectal cancer and other chronic conditions (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).

Conversely, well-planned plant-based diets have been shown to reduce the risk of heart disease and may offer some protection against certain cancers, though the research is ongoing and not always consistent (29Trusted Source, 30Trusted Source, 31Trusted Source, 32Trusted Source).

In any case, individuals following plant-based diets need to plan carefully and may require supplementation to meet their nutritional needs (33Trusted Source).

Cultural Context: Does Your Heritage Include Meat?

Cultural background plays a major role in shaping eating habits. The dishes and food traditions handed down through generations often include meat as a central ingredient.

Many societies have relied on animal products for sustenance, shaped by geography, religion, and local biodiversity. For people in those communities, eating meat is not just about nutrition—it’s about identity, heritage, and belonging.

Connecting to one’s cultural roots through food can be deeply meaningful. Whether you include or exclude meat from your diet may stem from this cultural connection, and that is entirely valid (34Trusted Source).

Final Thoughts

There’s no biological rule that says humans must eat meat—but there’s also nothing preventing us from doing so. Human bodies are well-equipped to digest both animal and plant foods.

Personal, ethical, religious, and cultural beliefs often influence whether someone chooses to eat meat or not.

If you’re exploring your dietary choices, keep in mind that there’s no one-size-fits-all answer. Whether you’re leaning toward a vegan lifestyle or looking to preserve your family’s culinary traditions, the choice is yours to make—and that choice can be both personal and evolving.

While breakfast is often referred to as the most important meal of the day, it’s also the first thing many people skip when mornings get hectic.

When you’re rushing out the door, even thinking about what to make can feel overwhelming. To make your mornings smoother, our team has put together four of our go-to breakfast recipes—all of which are ready in 30 minutes or less.

Avocado Toast with Scrambled Eggs

A staple in modern breakfast routines, avocado toast is quick to prepare and surprisingly satisfying. This dish is fiber-rich, low in carbohydrates, and low in calories—plus, it only takes about 15 minutes from start to finish.

To keep things light yet filling, the scrambled eggs in this recipe include both whole eggs and egg whites. Egg whites are low in calories and fat while offering a high dose of protein, making them an excellent addition to a healthy breakfast.

Feel free to personalize your eggs with extras like shredded cheese or chopped green onions—just keep in mind that each addition will slightly alter the nutritional profile of your meal.

Cinnamon Oatmeal with Fresh Fruit, Almonds & Chia Seeds

Oatmeal is a warm, hearty choice that’s as easy to prepare as it is nourishing. Rich in antioxidants and soluble fiber, oats are linked to several health benefits, such as:

• Supporting cardiovascular health

• Helping regulate blood sugar levels

• Aiding in weight management

• Improving skin health

This plant-based recipe is low in saturated fat and high in fiber, and it’s also very flexible. Don’t love the suggested toppings? Swap them out with your favorite fruits, nuts, or seeds to suit your taste.

Strawberry-Banana Protein Smoothie

This protein-packed smoothie is made with frozen bananas and strawberries. Frozen fruit gives the smoothie a thick, creamy consistency without diluting the flavor the way ice does.

The high protein content comes from the generous scoop of protein powder, which supports muscle recovery and satiety. This version uses cookies-and-cream-flavored whey protein and cashew milk, but you can substitute with any flavor or type of protein powder and milk you like.

Air-Fried Cottage Cheese on Sourdough with Hot Honey and Red Pepper Flakes

This unique recipe transforms cottage cheese by browning it in the air fryer on top of a slice of sourdough bread. The result is a crispy, savory breakfast that changes the texture of cottage cheese from soft and wet to golden and slightly firm—making it more appealing to those who are usually on the fence about it.

Cottage cheese is a great source of protein and may help with muscle development and improved insulin sensitivity.

This dish offers plenty of fiber and protein while staying low in saturated fat. If you want to reduce sugar, swap the hot honey for a dash of hot sauce to keep the spicy element without the sweetness.

Final Thoughts

It’s not always easy to make time for breakfast, especially during busy mornings.

These four recipes come together in 30 minutes or less and can be made in batches, allowing you to serve others in your household or store portions for later. A little prep now can go a long way toward making your mornings less stressful and more nutritious.

Healthy eating doesn’t have to be overwhelming. You can nourish your body and still savor the foods you enjoy. Eating is about pleasure and well-being — not strict rules, calorie counting, or guilt.

Read on to explore what healthy eating actually means and how to make it practical for your lifestyle.

Why Is Healthy Eating Important?

Food is your body’s main fuel source, providing energy and essential nutrients to keep it functioning properly. If your meals lack sufficient calories or key nutrients, your health may decline.

Consuming more calories than your body needs can lead to weight gain. Carrying excess weight significantly raises your risk of:

• Type 2 diabetes

• Obstructive sleep apnea

• Heart disease

• Liver and kidney conditions

Beyond weight, your overall diet quality affects how long you live, your risk of chronic illness, and your mental wellness.

Research has shown a strong connection between high intake of ultra-processed foods and increased mortality. Other studies have found similar diets to be associated with higher rates of heart disease and cancer.

In contrast, eating mostly whole, nutrient-dense foods — like those found in the Mediterranean diet — has been linked to a longer life and reduced disease risk.

Highly processed foods are also associated with a greater chance of experiencing depression, especially in people who don’t exercise often.

If your meals largely consist of packaged snacks and sugary beverages instead of vegetables, fish, and nuts, you may not be meeting your nutritional needs, which can negatively impact your health.

Do You Need a Specific Diet to Eat Healthy?

While some individuals may need or choose specific dietary approaches due to medical conditions or personal values, eating healthy doesn’t require following a rigid plan.

Healthy eating essentially means providing your body with mostly wholesome, nourishing foods. The exact mix of foods will vary depending on your culture, preferences, budget, and lifestyle.

Key Principles of Healthy Eating

Nutrient-Dense Foods

While calorie intake matters, the main focus should be the nutrients in your food.

Your body thrives on proteins, carbohydrates, fats, vitamins, and minerals. Nutrient-dense foods provide a high amount of these essentials for relatively few calories.

For instance, while egg whites are low in fat and calories, they also offer far fewer nutrients compared to whole eggs. A whole egg contains significantly more iron, choline, B vitamins, and other nutrients.

Some nutrient-dense foods — like fruits and veggies — are low in calories. Others, like avocados, fatty fish, nuts, egg yolks, and full-fat dairy, are higher in calories. That’s completely fine.

High-calorie doesn’t mean unhealthy, and low-calorie doesn’t automatically make something good for you.

The general rule? Prioritize foods packed with protein, fiber, healthy fats, vitamins, and minerals — think fruits, vegetables, legumes, seeds, fish, eggs, and nuts.

Eating a Variety of Foods

A varied diet benefits your gut, supports healthy body weight, increases lifespan, and helps prevent chronic diseases.

If you’re someone who’s selective about food, start small. Add one new vegetable or unfamiliar ingredient to a single meal and build from there.

You may not love it at first, but studies show that repeated exposure increases your chances of enjoying new foods over time.

Balance of Macronutrients

Macronutrients include carbohydrates, protein, and fat — the three primary types of nutrients your body uses for energy.

Most meals should include a mix of all three. Combining protein and fat with fiber-rich carbs helps keep you fuller longer and adds flavor.

For example, pair an apple with peanut butter or cheese to create a more satisfying snack than fruit alone.

There’s no need to track your macros unless you’re an athlete, bodybuilder, or managing a medical condition. Overemphasizing exact numbers can lead to an unhealthy relationship with food.

People naturally gravitate toward different macronutrient balances. Some thrive on low-carb diets, others prefer higher-carb, lower-fat meals. The key is to find what works for you without obsessing over it.

Cutting Back on Ultra-Processed Foods

Improving your diet often starts with reducing your intake of highly processed items.

Not all processed foods are unhealthy — canned beans, frozen veggies, and pre-shelled nuts are still nutritious. But highly processed snacks like sodas, sugary cereals, packaged pastries, and processed meats should be limited, as they provide little nutritional value.

Making Healthy Eating Fit Your Life

To eat better, start by prioritizing your meals. That doesn’t mean you need to cook gourmet meals every day, but some planning is essential.

Keep your kitchen stocked with healthy options to make good choices easier. Try adding these staples to your grocery list:

• Fresh or frozen produce

• Lean proteins like tofu, fish, eggs, or chicken

• Whole grains and legumes such as brown rice and canned beans

• Starchy vegetables like squash and potatoes

• Healthy fats including olive oil, nuts, avocados, and full-fat yogurt

• Smart snacks like hummus, dried fruit, olives, nut butter, and seeds

The “Rule of Threes” for Simple Meals

If you’re unsure what to eat, use this easy meal formula:

• Protein: chicken, eggs, tofu, fish

• Fat: cheese, nuts, avocado, Greek yogurt

• Fiber-rich carbohydrates: oats, fruit, sweet potatoes, beans, or low-carb veggies like broccoli and cauliflower

If cooking feels overwhelming, focus on mastering one or two meals. Once that becomes routine, build from there until meal planning for an entire week feels doable.

Cultivating a Healthy Relationship with Food

Improving your diet starts with a mindset shift. Instead of strict rules or food guilt, work on understanding your needs and preferences.

If possible, partner with professionals — like a registered dietitian or an eating disorder specialist — to support your journey. They can help you develop a balanced, non-restrictive approach.

Avoid restrictive plans, cheat days, or extreme clean-eating trends. These can do more harm than good and make food feel like an enemy rather than nourishment.

Additional Tips for Eating Well

• Cook at home more often. Preparing your own meals introduces more variety and control. If you typically rely on takeout, start with one or two home-cooked meals a week.

• Embrace imperfection. You don’t need to be perfect. Gradual changes — like replacing one fast food meal with a veggie-packed dish — are meaningful.

• Ditch cheat meals. The idea of “cheating” implies guilt and imbalance. Instead, aim for flexibility and include your favorite foods in moderation.

• Stay hydrated. Drinking enough water is part of a healthy routine. Not a fan of plain water? Try infusing it with lemon, cucumber, or berries.

• Respect your preferences. If you truly dislike certain foods, skip them! There are countless healthy alternatives.

A registered dietitian can help create a sustainable eating strategy tailored to your needs, health goals, and lifestyle.

Final Thoughts

Healthy eating doesn’t have to follow a strict formula. It’s about fueling your body with a variety of nutrient-dense foods, limiting ultra-processed products, and creating satisfying meals and snacks that support your well-being.

If you’re looking for personalized guidance, a registered dietitian can offer expert advice to help you build a plan that truly works for you.