Blackberries

All berries are rich in antioxidants, but blackberries are gaining attention for their full nutrient content. They contain gallic acid, rutin, and ellagic acid, all of which are associated with protecting against cancer, as well as having anti-viral and anti-bacterial properties.

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Afternoon snacks are important for curbing hunger and increasing nutrient intake, providing the energy you need to finish the day strong and power through evening workouts. These snacks are packed with complex carbohydrates, healthy fats, lean protein, vitamins, and minerals to keep you feeling your best.

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Not only does dietary fat help us absorb fat-soluble vitamins, but some types of fat also protect against disease. These high-fat foods are worth adding to your eating plan for their heart-healthy fat content and the many other nutrients they provide.

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Vitamin D and calcium are both important for bone health.

While calcium builds bone, vitamin D is needed to absorb calcium and phosphorus. Vitamin D also regulates blood levels of calcium to support healthy bone mineralization (bone building) and to prevent calcium from dipping to dangerously low levels. Vitamin D and calcium work together to protect against osteoporosis and other conditions related to weak or brittle bones.

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Protein is necessary for building muscle and for the healthy function of cells throughout the body. It is recommended that adults get 10-35 percent of their daily calories from protein. That's 50 to 175 grams for a person eating 2,000 calories daily. Whether you are a meat eater or a vegetarian, you can find plenty of high-quality protein options to meet your daily needs.

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"Natural"

"Natural" has yet to be fully defined and often goes unregulated. The U.S. Food and Drug Administration states that it has not defined the term but does not object to it being used for foods that do not contain artificial flavors, added color, or synthetic substances. While consumers may like to believe that "natural" means the product is less processed, this may not always be the case. Don't assume "natural" means healthy. Look past this term and analyze nutrition labels and ingredient lists.

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Sodium is an essential mineral that plays a crucial role in muscle and nerve function; however, consuming too much can increase the risk of high blood pressure and heart disease. The Dietary Guidelines for Americans recommend that healthy adults limit their sodium intake to less than 2,300 milligrams per day. Be mindful of the following hidden sources of sodium in your diet.

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Navigating the many health recommendations and diet suggestions we see daily can be challenging. If you are having trouble deciding which foods to eat, how much to eat, and when to eat them, here are a few tips for finding your own healthy eating style.

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While health experts recommend eating more fish and less red meat, concerns about mercury levels, sustainability, and cooking methods may prevent you from making this dietary change.

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Reducing calorie intake or increasing exercise can help with weight loss, but research shows that combining both methods is much more effective.

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