Eating For Health

Every January, people rush to set resolutions that revolve around restrictions --cutting carbs, giving up sugar, losing weight fast. But 2026 is shaping up to be the year of adding nourishing habits rather than taking things away. Nutrition experts are encouraging a more balanced, sustainable approach to wellness. Instead of focusing on deprivation, focus on building habits that support energy, gut health, and long‑term well‑being. Below are simple, science‑backed habits you can start today. Included are some of my and others’ recommendations including those by a   nutritionist in London, Kate Llewellyn-Waters, on how you can adopt a healthier lifestyle.   🥚 1. Prioritize Protein at Every Meal Protein helps keep you full, supports muscle health, and stabilizes energy. In 2026, dietitians emphasize a “smarter focus on protein,” meaning high‑quality sources balanced with whole foods. ( MyFitnessPal )   Top Protein Picks Eggs — still the gold standard for ...

Processed meats are everywhere – on breakfast plates, in lunchboxes, at backyard cookouts, and tucked into charcuterie boards.   Think bacon and eggs, hot dogs, deli turkey sandwiches, pepperoni pizza, sausage and pancakes – they’re convenient, tasty, and deeply woven into our food culture.   But there’s a growing body of research showing that processed meats can come with a serious health risk, an increased risk of cancer, especially colon cancer. If you’re trying to eat healthier or you want to reduce your cancer risk, understanding why processed meats are linked to cancer—and how to make smarter choices—can lower your risk.   🥓 What Counts as Processed Meat? According to MD Anderson Cancer Center , meat is considered processed if it has been smoked, cured, salted, seasoned, or preserved with chemical additives . That includes: Bacon Sausage and bratwurst Hot dogs Deli meats and lunch meats Ham Pepperoni and salami Corned beef Jerky Even brea...

Popcorn might just be one of the most misunderstood snacks out there. Yes — it can be incredibly healthy… but it all comes down to how you prepare it. 🌾 Popcorn = 100% Whole Grain Popcorn isn’t just a fun snack — it’s a legit whole grain. According to the USDA , mature dried corn kernels (the kind used for popcorn) count as whole grains and provide fiber, vitamins, minerals, and antioxidants. And just one serving of popcorn supplies about 1/3 of the whole grains most Americans need.   Just 3 cups of air‑popped popcorn deliver about 3–4 grams of fiber , roughly 15% of what most adults need daily. ( USDA ARS ) Considering 95% of Americans fall short on fiber, popcorn is an easy win. 💪 Why Popcorn Is a Smart Snack Here’s what recent research highlights: Boosts gut health: Fiber feeds your gut microbiome, supporting digestion, immunity, and metabolism. ( Cleveland Clinic )   Supports weight management: Popcorn is low‑calorie and high‑volume. St...

Soup isn’t just comfort food—it’s science-backed nutrition in a bowl. Updated research shows vegetable soups, bone broths, and even classic chicken noodle soup can boost immunity, support gut health, and help you recover faster from colds. 🥣 Enjoy Some Soup: Health Benefits in Every Bowl As the weather turns colder, nothing beats a hot bowl of soup. But beyond comfort, soup can be a powerful addition to your diet . Let’s break down the benefits: 1. 🌱 Vegetables Soups are often loaded with vegetables, making them an easy way to increase daily intake. Research shows that vegetable soups are rich in antioxidants like lycopene and beta-carotene , which protect against oxidative stress and supports skin health. (See:   Foods for Healthy Skin ) Cooking tomatoes enhances lycopene absorption, so tomato soup may actually be healthier than raw tomatoes. Split pea soup adds fiber and vitamin A, supporting immunity and vision.   If you have a toddler who is fussy about eatin...