Most health organizations recommend moderate protein intake, but opinions vary widely on how much is ideal.

In the United States, the FDA recommends about 50 grams of protein per day for the average adult. Still, your actual needs may be higher or lower depending on lifestyle, health, and individual factors.

This guide breaks down how much protein you may need depending on your goals—whether it’s maintaining health, losing weight, or building muscle.

What Is Protein and Why Do You Need It?

Protein is essential for the structure and function of your body. It’s used to form muscles, organs, skin, hormones, enzymes, and neurotransmitters.

Proteins are made from amino acids. While your body can make some of these, others—called essential amino acids—must come from your diet.

Animal-based foods such as meat, eggs, and dairy usually contain all essential amino acids. On the other hand, plant-based sources might lack some, but with proper planning and variety, it’s entirely possible to meet protein needs on a vegan or vegetarian diet. Vegan protein powders and fortified foods can also help meet your daily requirements.

Protein and Weight Management

Increasing your protein intake can help with weight loss. This is because protein supports a higher metabolic rate and helps reduce hunger, making it easier to eat fewer calories.

A 2020 review of studies found that long-term high-protein diets can support weight loss, help keep weight off, and lower the risk of obesity-related illnesses.

Protein for Muscle Growth and Strength

Your muscles are constantly being repaired and rebuilt. To grow muscle, your body needs to build more muscle protein than it breaks down.

That’s why people who lift weights or do strength training often increase their protein intake. A 2018 study review found that protein supplements significantly enhanced muscle size and strength in adults who followed a resistance training program. According to the study, around 1.6 grams of protein per kilogram of body weight per day is sufficient for supporting muscle growth.

Protein During Pregnancy

During pregnancy, protein requirements increase to support the baby’s development and changes in the parent’s body.

The USDA’s Dietary Guidelines suggest around 70 grams of protein per day for pregnant individuals, which typically falls between 10–35% of daily calorie intake.

Those who are breastfeeding also need more protein. Healthy options include lean meat, dairy, legumes, and low-mercury fish such as salmon, sardines, and anchovies. It’s best to avoid high-mercury fish like shark, swordfish, and king mackerel.

Other Times When Protein Needs Go Up

If you’re more physically active—whether from your job or regular exercise—your protein needs will be higher than someone who is mostly sedentary.

Older adults also require more protein to maintain muscle mass and prevent age-related muscle loss and bone weakening. Experts recommend around 1 to 1.2 grams per kilogram of body weight per day for older adults to help protect against conditions like osteoporosis and sarcopenia.

Are High-Protein Diets Harmful?

Some early research raised concerns that too much protein could harm the kidneys. However, there’s no solid evidence linking high protein intake to kidney damage in healthy individuals.

That said, people with existing kidney conditions may need to adjust their protein intake—typically lower if not on dialysis, and higher if they are. It’s important for individuals with kidney issues to consult a doctor before making any dietary changes.

For most healthy people, eating more protein doesn’t pose any health risks and may offer several benefits.

Meeting Your Protein Needs

There are many nutritious, high-protein foods to choose from, such as:

• Tofu, tempeh, and other plant-based protein alternatives

• Lean meats like chicken or turkey

• Fish and seafood

• Eggs

• Milk and Greek yogurt

• Legumes (beans, lentils, chickpeas)

• Quinoa

• Nuts and seeds

Tracking your exact protein intake isn’t usually necessary. Simply aim to include a good source of protein in each meal, and you’ll likely reach your daily needs.

Understanding Protein Amounts in Foods

One common source of confusion is the difference between the weight of a food item and the amount of actual protein it contains.

For example:

• An 8-ounce steak (226 g) contains around 61 grams of protein.

• One large egg (46 g) contains about 6 grams of protein.

So, when you see “grams of protein,” it refers to the actual nutrient—not the total food weight.

General Guidelines for Most People

If you’re moderately active and of average weight, protein should make up about 10–35% of your daily calories. For someone on a 2,000-calorie diet, that translates to 50–175 grams of protein per day.

Considering the potential health benefits and the low risk of side effects in healthy people, it’s generally better to aim for the higher end of that range rather than the lower end.

Final Thoughts

Protein is an essential nutrient that supports muscle repair, immune function, healthy bones, and much more.

While the general recommendation is 50 grams per day for the average adult, your individual needs may be higher depending on your age, activity level, and health status.

Eating a balanced diet that includes high-quality protein at each meal is one of the most effective ways to meet your body’s needs and maintain long-term health.

Contrary to popular belief, eating well doesn’t require strict diets, calorie counting, or eliminating your favorite meals. Food is meant to nourish and be enjoyed, not feared or tracked obsessively.

Let’s explore what healthy eating really means — and how to make it fit your lifestyle.

Why Is Eating Well Important?

The food you eat provides the energy (calories) and nutrients your body needs to function effectively. When your intake is too low in calories or essential nutrients, your health can suffer. Likewise, consistently eating more calories than you burn can lead to weight gain and increase the risk of chronic conditions like:

• Type 2 diabetes

• Heart disease

• Liver and kidney disorders

• Sleep apnea

In addition to body weight, the quality of your diet affects your longevity, disease risk, and even mental well-being.

Research shows that diets high in ultra-processed foods are linked to higher mortality rates and increased chances of diseases like cancer and heart problems. On the flip side, eating mostly whole, nutrient-rich foods — such as those found in the Mediterranean diet — is associated with longer life and reduced disease risk.

Diets filled with ultra-processed products may also raise the risk of depression, especially for those who lead a sedentary lifestyle.

If your eating habits rely heavily on processed snacks and sugary drinks while lacking whole foods like veggies, legumes, fish, and nuts, you may not be getting the essential nutrients your body needs to thrive.

Do You Need a Specific Diet to Eat Healthy?

Not at all. While some individuals follow specific diets for medical, ethical, or cultural reasons, healthy eating doesn’t require strict rules or food avoidance.

At its core, healthy eating means fueling your body with a variety of nourishing foods that support your well-being.

What this looks like will vary from person to person depending on personal preferences, budget, cultural traditions, and access to food.

The Foundations of Healthy Eating

1. Focus on Nutrient Density

While calories do matter, the nutrient content of your food is even more important.

Nutrient density refers to how many essential nutrients — such as protein, fiber, vitamins, and minerals — a food contains in relation to its calorie content.

Not all calories are created equal. For example:

• Egg whites are low in calories and fat but provide minimal nutrients.

• Whole eggs, while higher in calories, offer significantly more vitamins and minerals — like iron, choline, and vitamin B12.

Many nutrient-dense foods (like vegetables and fruits) are naturally low in calories, while others (like avocados, nuts, yogurt, and fatty fish) are higher. Both types can be part of a healthy diet.

The goal isn’t to fear high-calorie foods — it’s to make most of your meals rich in beneficial nutrients.

Nutrient-dense foods include:

• Leafy greens and vegetables

• Fruits

• Whole grains and legumes

• Eggs and lean proteins

• Fish and seafood

• Healthy fats (olive oil, seeds, nuts)

2. Eat a Variety of Foods

A well-rounded diet made up of diverse foods offers several benefits:

• Supports a healthy gut microbiome

• Helps maintain a healthy weight

• Lowers the risk of chronic illness

• Promotes a longer, healthier life

If you’re a selective eater or don’t enjoy trying new things, start slowly. Introduce one new vegetable or whole food at a time. With repeated exposure, your palate may gradually adapt.

Even small steps — like adding spinach to a smoothie or trying a new fruit — can build momentum.

3. Balance Macronutrients

Macronutrients include protein, fats, and carbohydrates — the three major nutrients your body uses for energy.

A balanced diet typically includes all three in every meal. For example, combining a carb source like fruit with a protein or fat — such as peanut butter or cheese — can help keep you fuller for longer and stabilize energy levels.

That said, there’s no one-size-fits-all macronutrient ratio. Some people may feel best on a high-fat, low-carb diet, while others prefer high-carb, low-fat patterns.

You don’t need to count macros unless you have a specific health or fitness goal (like muscle gain, fat loss, or managing a medical condition). Overemphasizing macro tracking can lead to unhealthy obsessions around food.

Instead, focus on balance and include a mix of foods that satisfy and nourish you.

4. Limit Highly Processed Foods

A major step toward better health is reducing your intake of ultra-processed items.

These foods are often stripped of nutrients and loaded with added sugars, sodium, and artificial ingredients. Examples include:

• Sugary drinks and sodas

• Packaged snacks

• Instant noodles

• Frozen meals high in additives

• Commercial baked goods

Note: Not all processed foods are bad. Many lightly processed options — like canned beans, frozen vegetables, or nut butter — can still be nutritious.

The goal isn’t to eliminate processed foods entirely, but to prioritize whole or minimally processed foods as the base of your meals.

Making Healthy Eating Work for You

A nutritious lifestyle begins with intention and planning — not perfection.

You don’t have to cook every meal from scratch, but having healthy staples on hand makes a big difference. Try keeping your kitchen stocked with:

• Fresh or frozen produce

• Lean proteins (chicken, tofu, eggs, fish)

• Whole grains and legumes (oats, brown rice, canned beans)

• Healthy fats (avocado, olive oil, full-fat yogurt)

• Simple snack options (nuts, hummus, dried fruit, olives)

Start small by focusing on one meal at a time. Choose a couple of easy recipes, shop for those ingredients, and build from there. Eventually, meal planning and healthier choices become second nature.

Creating a Positive Relationship With Food

Having a healthy mindset around food is just as important as what you eat.

If you’ve struggled with restrictive diets, guilt around food, or disordered eating habits, working with professionals such as a registered dietitian or eating disorder therapist can help rebuild a more positive, sustainable approach to eating.

Avoid extreme rules like “cheat days” or all-or-nothing thinking. All foods can fit into a nourishing diet when consumed mindfully and in moderation.

Extra Healthy Eating Tips

• Cook more meals at home. Start with 1–2 homemade meals a week if you’re used to takeout.

• Aim for progress, not perfection. Don’t stress if every meal isn’t ideal — small, consistent changes matter.

• Ditch the “cheat day” mentality. A balanced diet doesn’t require guilt or rigid rules.

• Drink more water. Carry a reusable water bottle and add fruit or herbs for flavor.

• Respect your preferences. Don’t force yourself to eat something just because it’s healthy. There are plenty of nutritious alternatives.

If you feel overwhelmed or need guidance, a dietitian can help design a meal plan tailored to your preferences, goals, and schedule.

Key Takeaway

Healthy eating doesn’t require perfection, calorie counting, or trendy diets. It’s about building meals around nutrient-dense, satisfying foods while minimizing overly processed items.

With a balanced mindset and gradual changes, you can create a sustainable approach to food that supports your health and well-being for life.

While the debate around the health effects of animal-based protein has persisted for decades, this new research offers a more nuanced perspective. Although past studies have raised concerns about meat, eggs, or dairy increasing the risk of heart disease or cancer, this new analysis suggests that such concerns may not be warranted when protein intake falls within typical dietary ranges.

Details of the Study and Analysis

The findings come from a new analysis of data from the Third National Health and Nutrition Examination Survey (NHANES III), which followed over 15,000 U.S. adults aged 19 and older. Participants were enrolled between 1988 and 1994 and tracked for a period of 12 years to monitor mortality outcomes from all causes, including cancer and cardiovascular disease.

Because accurately assessing diet is notoriously difficult—people’s eating habits change daily, and self-reported food data is often flawed—the researchers used a sophisticated statistical method known as the multivariate Markov Chain Monte Carlo (MCMC) model. This allowed them to estimate participants’ usual intake of protein and differentiate between animal-based (meat, dairy, eggs) and plant-based (legumes, grains, nuts) sources.

They also incorporated blood levels of insulin-like growth factor 1 (IGF-1), a hormone previously linked to cancer risk in some studies, to examine any biological mechanisms that might connect protein consumption and mortality.

Adjustments were made for several lifestyle and health factors, including age, gender, smoking habits, physical activity, and total caloric intake, to isolate the specific effects of protein.

No Increased Risk of Death from Protein Consumption

After analyzing the data, researchers found no evidence that higher consumption of protein—whether from animal or plant sources—was associated with an increased risk of death from any cause. This held true for overall mortality and deaths specifically related to cancer or cardiovascular disease.

Surprisingly, those who consumed more animal protein showed a slightly lower risk of dying from cancer. And even when IGF-1 levels were factored in, no significant relationship between this hormone and increased mortality was observed.

The consistency of these findings across all age groups—under 65, over 65, and 50 to 65—was also notable. This is particularly relevant because earlier research suggested that middle-aged adults might be more vulnerable to potential risks from higher protein intake.

Differences in methodology may explain why this study’s results differ from prior research. Earlier studies often used less accurate techniques for estimating long-term dietary patterns. In contrast, the current study’s use of advanced modeling and balanced group sizes enhanced the reliability of its findings.

In conclusion, the evidence suggests that average protein intake, regardless of its source, does not reduce life expectancy. By combining dietary data with biological markers and robust statistical tools, the researchers provided one of the most comprehensive evaluations to date on this topic.

How Much Protein Should You Eat?

Avery Zenker, a medical and health writer at MyHealthTeam (not involved in the study), noted that there’s no need to alter current protein guidelines based on these findings.

“This study showed that even consuming more than the minimum daily recommendation of 0.8 grams per kilogram of body weight didn’t shorten lifespan,” Zenker told Healthline. She pointed out that protein consumption within the range of 10–35% of total calories remains well within safe and healthy limits.

Zenker emphasized the importance of tailoring protein intake to individual needs, such as goals related to muscle maintenance, overall health, and satiety.

She added that this study shouldn’t be interpreted to mean all protein sources are equally beneficial. “Previous research has consistently linked high intakes of processed meat with higher risks of chronic diseases like cardiovascular disease and certain cancers,” she said.

Zenker also urged caution in interpreting findings from observational studies. “Correlation doesn’t always equal causation,” she said, highlighting that multiple lifestyle factors can complicate nutritional outcomes.

Still, the study contributes valuable insights to the broader discussion around healthy dietary patterns.

Zenker also noted that protein-rich foods are complex—they come with more than just protein. “They also contain vitamins, minerals, fiber, fats, carbohydrates, and other nutrients that can affect health,” she explained.

Protein Needs Are Personal, Not One-Size-Fits-All

Maura Donovan, a board-certified sports dietitian and Medical Education Specialist for Sports Nutrition at Thorne (also not involved in the study), agreed that protein needs vary greatly from person to person.

“For example, older adults often benefit from increased protein to help preserve muscle mass and physical function,” said Donovan.

Athletes also have elevated protein requirements to support muscle repair and recovery. In addition, people recovering from illness or injury may need more protein to support the immune system and healing processes.

Vegetarians and vegans, she added, should combine a variety of plant protein sources to obtain a complete amino acid profile.

Working with a registered dietitian is one of the best ways to determine individual protein needs. The Academy of Nutrition and Dietetics offers a directory of certified dietitians to help guide personalized nutrition planning.

If you ask a group of people what “healthy eating” means, you’ll likely hear a different response from each person.

For some, it’s about cutting back on fast food or adding more fruits and vegetables. For others, it might mean giving themselves permission to enjoy dessert without guilt.

Those managing medical conditions or food allergies may also have their own unique definition of what it means to eat well.

In other words, there’s no one-size-fits-all approach to healthy eating.

Healthy eating is a human experience, and as individuals, we all have our own needs and preferences — and these naturally influence our food choices.

Plus, your idea of healthy eating may shift over time as your body, goals, and lifestyle change.

This article highlights the human aspect of eating well and shares some of my go-to strategies for keeping it simple and sustainable.

What Healthy Eating Means to Me

Over the years, my view of healthy eating has changed several times.

Back in college, I followed nutrition guidelines to the letter. My meals became all about nutrients rather than enjoyment. For example, instead of simply seeing a plate of traditional Costa Rican gallo pinto (rice and beans), I saw complex carbs and plant-based proteins.

Later, when I became a practicing nutritionist, I felt pressure to look a certain way — as if a dietitian should fit into a specific body type. That led me to track and measure everything I ate, making sure I was hitting every nutrient target.

Even though I was technically fueling my body with everything it needed, I wasn’t considering how eating made me feel emotionally or socially. Food is tied to culture and connection, and that enjoyment matters, too.

These days, I’ve adopted a more flexible, balanced mindset.

I no longer obsess over whether something is animal- or plant-based, or whether a carb is simple or complex. I aim to include all food groups in my meals, without strict measurements or tracking.

Now, healthy eating for me means having variety, enjoying what I eat, and leaving space for occasional indulgences — sweets, fast food, and dessert — all without guilt or strict rules.

As you can see, finding my balance took time. My personal definition of healthy eating evolved with each phase of life.

Ultimately, as long as you’re nourishing your body and tuning into its signals, your version of healthy eating can — and should — reflect your own reality.

Looking at the Bigger Picture

Just like many other parts of life, eating well doesn’t always go according to plan.

Sometimes, I work late or feel too tired to cook — and yes, I’ll order takeout and fully enjoy it.

For me, flexibility is part of what makes eating healthy realistic. Being able to adjust to the moment is often necessary.

When I’m choosing food on the fly, I try to make the best decision from what’s available — maybe something like a salad, a grain bowl, or a simple sandwich. But if I’m craving pizza, I’ll go for it and enjoy that, too.

It helps to keep the bigger picture in mind. No single meal defines your health. What truly matters is the pattern of choices you make over time.

A friend once shared a saying I always remember: “One bad meal won’t make you unhealthy, just as one good meal won’t make you healthy.”

It’s Not Always Easy

Many people assume that because I’m a dietitian, healthy eating comes naturally. But I’m just as human as anyone else — I love desserts and have cravings, too.

One of my toughest personal challenges came when I had to drastically cut back on carbs due to recurrent infections.

Carbs are found in so many nutritious foods — grains, legumes, fruits, vegetables, and dairy — not to mention processed foods and sweets.

While the goal was to reduce refined carbs, I ended up limiting nearly all carb-rich foods, even healthy options like whole wheat bread, starchy vegetables, and dairy.

What was left? Fruits, oats, quinoa, and legumes like lentils, beans, chickpeas, and edamame.

People often assumed this change would be easy for me, but it wasn’t. Adjusting to this new way of eating, especially while eating out or planning snacks, was a real challenge.

What helped me most was staying organized and being creative with meals.

3 Daily Habits That Make Healthy Eating Easier

For me, healthy eating is about making thoughtful choices — and making those choices as easy as possible.

Here are three habits I use regularly that support my eating goals:

1. Meal Prep

It might sound like a cliché, but meal prepping really makes a difference.

Since cooking can be time-consuming, having meals ready to go means I can eat something nutritious in just a few minutes.

Each week, I cook a batch of lean protein — usually chicken or something similar — and freeze it in portions. I defrost what I need as I go.

I also prep vegetables ahead of time to make sure they’re easy to grab and cook. To keep things interesting, I prepare them in a variety of ways — sliced, grated, diced, or spiralized.

2. Keep Fruit Visible

Having fruit in plain sight reminds me to eat it more often.

Studies show that we tend to eat more of the foods that are most visible and easily accessible — whether that’s fruit or candy.

I use that principle by leaving fruit out on the table and keeping snacks and sweets tucked away.

3. Stick to a Routine

While I don’t create a strict weekly meal plan, I do have a handful of go-to dishes I rotate through for each meal.

For breakfast, I usually choose from:

• Gallo pinto and eggs

• Toast with peanut butter and eggs

• Oatmeal with fruit

• Oatmeal pancakes

The same goes for lunch, dinner, and snacks. Having a set of reliable meals saves time and lets me choose based on my mood — whether I want something savory or sweet.

It also makes grocery shopping easier because I know what ingredients I’ll use most often.

Final Thoughts

We’re all growing and evolving, and our approach to healthy eating should grow with us.

In this article, I’ve shared how my own definition of healthy eating has shifted over time, the biggest challenge I’ve faced, and the simple habits that support my lifestyle.

But my approach isn’t the “right” way — it’s just what works for me.

Healthy eating is deeply personal. It should reflect your body, your needs, and your circumstances. Think about what changes you could make in your own routine to support your version of a healthy lifestyle.

And if you’re feeling unsure about where to begin, working with a registered dietitian can be a helpful step toward building a realistic and nourishing plan that fits your life.

When life gets busy, wouldn’t it be amazing if every dinner came together quickly and easily?

The secret? Keeping your pantry stocked with versatile essentials. With a few well-chosen staples on hand, you can whip up delicious meals in minutes without breaking a sweat.

Think of your pantry like a capsule wardrobe—each ingredient pairs well with others, letting you mix and match to create countless quick meal ideas.

Here are 15 must-have pantry items to help you put dinner on the table in no time.

1. Black Beans

Black beans are like the little black dress of your kitchen—perfect for almost any occasion.

Great in:

• tacos

• soups

• salads

• veggie bowls

• bean burgers

Pro tip: Mash leftovers for a tasty flatbread pizza or top baked sweet potatoes with seasoned black beans.

Why they’re good: Packed with protein, fiber, and antioxidants, they also help manage blood sugar.

2. Rotisserie Chicken

Ready-to-eat rotisserie chicken is a time-saving superstar.

Use it for:

• pasta dishes

• salads

• sandwiches

• stews and casseroles

Quick meal idea: Toss shredded chicken into a white chili with beans and spices.

Storage: Remove meat right away and refrigerate or freeze for easy access later.

Nutrition: Provides a solid protein boost, though watch out for added sodium.

3. Frozen Meatballs

Frozen meatballs come to the rescue when you want a hearty meal fast.

Try them:

• in subs with marinara and cheese

• as a quick Swedish meatball dinner

• wrapped in wraps or served with greens

Keep cooked leftovers in the fridge for 3-4 days; don’t refreeze.

Nutrition: A good source of protein, iron, and B vitamins—choose less processed brands when possible.

4. Canned Tuna

Canned tuna is a no-fuss protein that requires zero cooking.

Use it in:

• Mediterranean pasta salads

• tuna salad-stuffed tomatoes

• quick snacks with crackers or veggies

Storage: Keeps refrigerated 1-2 days after opening.

Benefits: Rich in heart-healthy omega-3 fats.

5. Couscous

When you need a fast grain, couscous is your best friend—ready in just minutes.

Use for:

• grain bowls with chicken and fresh veggies

• speedy sides

• light salads

Tip: Whole wheat couscous adds more fiber and nutrients.

6. Sourdough Bread

Sourdough is more than just bread—it’s a versatile ingredient that adds crunch and flavor.

Use it for:

• French toast

• avocado toast

• breadcrumbs to top casseroles

Storage: Freeze extra or toast and pulse into crumbs.

Health: Its fermentation makes it easier to digest and supports gut health.

7. Tortillas

Tortillas aren’t just for Mexican dishes—they’re a great base for many meals.

Try:

• wraps filled with deli meats and veggies

• quesadillas

• pinwheel snacks with cream cheese

Choose whole grain or corn tortillas for extra fiber and nutrients.

8. Marinara Sauce

Jarred marinara is a quick way to add rich tomato flavor to your meals.

Use it in:

• pasta

• homemade pizzas

• subs and sliders

• chili or meatloaf for a flavor boost

Storage: Refrigerate after opening or freeze for up to six months.

Nutrition: Loaded with lycopene, an antioxidant linked to heart and cancer health.

9. Marinated Artichokes

These jarred veggies bring bold flavor and a no-cook veggie boost.

Use them:

• in salads

• pasta dishes

• as a crostini topping

Keep refrigerated and use within three weeks.

Benefits: High in fiber and anti-inflammatory compounds.

10. Jarred Garlic

Skip peeling and chopping—jarred garlic is ready to go.

Perfect for:

• soups

• garlic bread

• sautéed veggies

• sauces and pestos

Lasts months in the fridge.

Health perks: May support heart health and reduce disease risk.

11. Frozen Mixed Vegetables

Frozen veggies are a fast way to add color and nutrients.

Use in:

• soups

• stir-fries

• casseroles

• steamed sides

Store leftovers in the fridge for up to a week.

Nutrition: A good mix of vitamins, fiber, and minerals.

12. Hummus

Hummus is a creamy, protein-rich spread that’s great for much more than dipping.

Use it:

• as a sandwich spread

• in wraps

• salad dressings

• on crackers or veggies

Keeps 1-2 weeks in the fridge.

Benefits: Packed with fiber, plant protein, and healthy fats.

13. Frozen Mashed Potatoes

Pre-made mashed potatoes speed up meal prep.

Use as:

• a side dish

• filling for enchiladas or samosas

• crispy potato pancakes

Store frozen up to six months.

Nutrition: Potatoes provide potassium and resistant starch, which may aid blood sugar control.

14. Shredded Cheddar

Cheddar is a go-to cheese for melting and flavor.

Use it for:

• chili toppings

• quesadillas

• baked potatoes

• mac and cheese

Keep refrigerated or freeze for longer storage.

Nutrition: A good source of calcium and protein.

15. Greek Yogurt

Greek yogurt is a versatile, protein-packed ingredient.

Use it:

• in smoothies and parfaits

• dips and dressings

• baking and cooking

• as a sour cream substitute

Keeps about two weeks in the fridge.

Health: Offers probiotics, calcium, and plenty of protein.

Final Thoughts

Fast, healthy meals are within reach when your pantry is stocked smartly. These staples let you mix and match ingredients to create easy, nourishing dishes without the hassle.

Keep these essentials on hand and say goodbye to dinner stress!

What we eat has a profound effect on how we feel, and digestive issues like bloating and cramps are incredibly widespread. Many people find that cutting back on FODMAPs significantly eases their symptoms.

This article offers a comprehensive overview of FODMAPs and how a low FODMAP eating plan may benefit your digestive health.

What Are FODMAPs?

FODMAPs are short-chain carbohydrates that resist digestion in the small intestine (1). Instead of being broken down and absorbed, they travel to the large intestine, where they are fermented by gut bacteria.

This fermentation can lead to hydrogen gas production and pull excess water into the gut, triggering symptoms like bloating, cramping, and diarrhea — especially in people with sensitive digestive systems like those who have IBS (Irritable Bowel Syndrome) (2).

Common types of FODMAPs include:

• Fructose: Naturally found in fruits, vegetables, and added sugars.

• Lactose: A sugar present in milk and dairy products.

• Fructans: Found in wheat, spelt, rye, barley, and certain vegetables.

• Galactans: High in legumes like beans and lentils.

• Polyols: Sugar alcohols (e.g., sorbitol, mannitol) found in some fruits and used as artificial sweeteners.

How FODMAPs Affect Digestion

Most FODMAPs move through the digestive tract without being absorbed, acting similarly to dietary fiber. While this is usually not a problem, those with a FODMAP intolerance may react differently.

When FODMAPs reach the colon, gut bacteria ferment them, releasing gases — particularly hydrogen. This can cause bloating, discomfort, pain, and altered bowel habits (3).

Additionally, since FODMAPs are osmotic, they can draw water into the bowel, worsening diarrhea in some individuals.

Why a Low FODMAP Diet May Help

Research primarily focuses on how this eating plan benefits individuals with IBS — a common condition that causes gas, bloating, stomach pain, constipation, and diarrhea. While its root causes are not fully understood, diet and stress are major factors (4, 5).

Cutting back on high FODMAP foods can often lead to significant relief and better quality of life for those with digestive sensitivities (6, 7).

Potential benefits include:

• Reduced bloating

• Less abdominal pain

• Improved stool consistency (less diarrhea or constipation)

• Decreased gas

• Psychological improvements due to reduced digestive discomfort (12)

High-FODMAP Foods to Watch Out For

If you’re sensitive to FODMAPs, avoiding or limiting the following common high-FODMAP foods may be helpful (8):

Fruits:

Apples, cherries, pears, mangoes, watermelon, and more

Sweeteners:

Honey, high-fructose corn syrup, sorbitol, xylitol, agave

Vegetables:

Onions, garlic, cauliflower, Brussels sprouts, asparagus

Dairy:

Milk, yogurt, soft cheeses, sour cream

Legumes:

Lentils, chickpeas, kidney beans, soybeans

Grains:

Bread, pasta, crackers, cereal made from wheat, rye, barley

Drinks:

Fruit juice, kombucha, rum, soy milk, oat milk, chamomile tea

Foods You Can Eat on a Low FODMAP Plan

This diet doesn’t require cutting out all FODMAPs completely — just reducing them to a tolerable level. There are still plenty of nutritious, gut-friendly foods available (8):

Protein:

Fresh meat, fish, poultry, eggs (avoid processed versions with high-FODMAP additives)

Nuts & Seeds:

Peanuts, pine nuts, macadamias, sesame seeds

Fruits:

Unripe bananas, kiwi, oranges, grapes, strawberries, passionfruit

Vegetables:

Carrots, cucumbers, eggplant, spinach, bell peppers, tomatoes, green beans

Grains:

Rice, oats, quinoa, corn, tapioca

Dairy:

Lactose-free milk, aged cheeses (Brie, Camembert), hard cheeses

Other:

Oils, herbs, spices, maple syrup, stevia

Beverages:

Water, coffee, green and black tea

Note: Tolerance can vary greatly by individual, and portion sizes also affect how a food is tolerated. Trial and error is often required.

How to Start a Low FODMAP Diet

Most experts suggest eliminating all high-FODMAP foods for about 3–6 weeks to allow symptoms to settle.

Once symptoms improve, gradually reintroduce foods one at a time to identify specific triggers.

If your symptoms return after eating a certain food, you may choose to limit or avoid it long term.

It’s highly recommended to work with a healthcare provider or registered dietitian to ensure you’re not restricting unnecessarily and to help identify which types of FODMAPs you’re sensitive to (like fructose vs. lactose).

Final Thoughts

FODMAPs are indigestible carbohydrates that ferment in the gut, which can cause issues like bloating, gas, and stomach discomfort — especially in people with IBS or other functional gut disorders.

However, not everyone needs to avoid them. Many FODMAP-containing foods are highly nutritious and support healthy gut bacteria.

For those who are sensitive, temporarily reducing high-FODMAP foods can significantly ease symptoms and improve well-being.

If you suffer from ongoing digestive problems, trying a low FODMAP diet under professional guidance might help uncover what’s triggering your symptoms — and offer lasting relief.

If you’ve ever felt overwhelmed by these alerts, you may be experiencing what’s called diabetes alarm fatigue—a state of mental and emotional exhaustion from the constant barrage of notifications. Over time, this fatigue can contribute to diabetes burnout and affect your overall health.

Let’s explore what diabetes alarm fatigue looks like, how it can impact your life, and what you can do to manage it effectively.

What Is Diabetes Alarm Fatigue?

Alarm fatigue happens when the number of device notifications becomes excessive, making you feel irritated, exhausted, or simply indifferent to alerts you once paid attention to.

A 2024 analysis of four studies revealed that alarm fatigue is linked to higher blood glucose levels and less time spent in a tight target range—defined as between 70 and 140 mg/dL for at least 50% of the time.

While aiming for that tighter range can improve control, it may also increase the number of alerts, which can trigger emotional stress or cause users to disengage from their diabetes management altogether.

How Different Devices Contribute to Alert Overload

Insulin Pumps

These wearable devices deliver insulin continuously and can issue various alerts, including:

• Low battery

• Low insulin levels

• Site issues like occlusion or dislodgment

• Mismatched clock settings

• CGM data-related notifications if paired with a monitor

Alerts vary depending on the brand and user settings.

Continuous Glucose Monitors (CGMs)

CGMs provide real-time glucose data, typically every 1 to 5 minutes. These devices may trigger notifications for:

• High or low glucose levels

• Rapid glucose changes

• Sensor expiration

• Signal loss or disconnection

Traditional CGM brands include Dexcom, Abbott Libre, and Medtronic. Implantable options like the Eversense can last up to a year but still come with their own set of alerts.

How Alert Fatigue Affects Mental and Emotional Health

Though these alerts are often necessary—and sometimes lifesaving—they can also cause emotional strain, leading to diabetes distress and eventually burnout.

This kind of stress can lower your motivation, increase your A1C, and reduce your quality of life. Even caregivers—particularly parents of children with Type 1 diabetes—aren’t immune.

A 2022 study found that CGM alarms led to sleep deprivation, heightened anxiety, and emotional exhaustion among caregivers. In fact:

• About 25% admitted becoming desensitized to frequent alarms.

• Around 40% reported feeling anxious due to frequent alerts.

• A third said they adjusted alarm settings just to reduce the noise.

Living With Diabetes Alert Fatigue: Real-World Experiences

For those of us who have lived with Type 1 diabetes for decades, alarms have become a constant companion. These sounds interrupt sleep, work meetings, travel, special occasions, and even moments of intimacy.

While it’s not always possible to eliminate device notifications, there are strategies to minimize their disruption and protect your mental well-being.

Tips for Reducing Diabetes Device Fatigue

Experts and people in the diabetes community recommend the following strategies:

• Switch to vibrate mode: Use vibration alerts during the day to reduce noise overload while still staying informed.

• Create a “sleep mode” profile: Adjust thresholds to limit non-urgent alarms at night while still receiving critical alerts.

• Limit app alerts: If you use a smartphone app with your device, you can turn off nonessential app notifications and rely only on the device’s built-in alerts.

• Check phone settings: Ensure that features like “Do Not Disturb” don’t block important alerts.

• Preempt triggers: Keep an eye on patterns like insulin levels running low or glucose fluctuations to avoid unnecessary alarms.

• Take a short “device break”: If approved by your diabetes care team, consider stepping away from your CGM or pump for a brief period to reset and recharge.

• Talk to your care provider: Always consult with your diabetes team before changing your routine. They can help you adjust alert settings or explore alternative options to ease the strain.

Final Thoughts

The tools we use to manage diabetes can enhance our safety and independence—but they can also become overwhelming if we’re constantly bombarded by alerts.

Managing alarm fatigue starts with awareness. By adjusting settings, simplifying your routine, or even temporarily stepping back, you can maintain both your physical and mental health.

If you’re feeling burned out, don’t hesitate to reach out to your care team. Together, you can create a plan that allows you to stay in control—without feeling controlled by your devices.

As a registered dietitian, I understand the hurdles families face when it comes to eating healthier.

Busy schedules, stress, limited budgets, and access to nutritious food can all make it challenging to maintain good eating habits.

On top of that, family members often have differing tastes and preferences.

Parents following special diets might eat differently from the rest of the household. Toddlers can be picky and resist mealtime, while teens might grab fast food instead of joining family dinners.

Though it may seem overwhelming, with thoughtful planning and flexibility, it’s absolutely achievable to help your family embrace healthier eating.

Here are 16 practical strategies for making nutritious meals a family affair.

1. Embrace Imperfection
Forget the idea of a “perfect” healthy diet. Your meals don’t have to be fancy, costly, or complicated. Aim for realistic, balanced choices that fit your family’s lifestyle. When you drop the pressure to be flawless, it’s easier to find a sustainable way to eat well.

2. Don’t Label Foods as Forbidden
Instead of calling foods “bad” or “off-limits,” promote a balanced attitude toward eating. Overly strict rules can cause stress and create negative feelings around food. Consider categorizing foods as “everyday” and “sometimes” options — like fruits and veggies as everyday snacks and cake only on special occasions.

3. Focus on Wellness, Not Weight
Avoid discussing weight or calories in front of children, as this can lead to unhealthy attitudes about food and body image. Highlight the taste and nutritional benefits of foods instead. Encourage kids to appreciate and care for their bodies through positive language.

4. Keep Meal Planning Simple
Planning meals saves time but doesn’t need to be complicated. Stick to easy, familiar recipes during busy weeks and keep some ready-to-go meals frozen for backup. Use ingredients you already have to cut costs and reduce waste. Involve the whole family by keeping a shared list of meal ideas everyone can add to.

5. Prioritize Meal Prep
Many families struggle with finding time to cook. Setting aside a couple of hours once a week to prepare proteins, fruits, and vegetables can save you time later. Share the work among family members or enlist help from friends. Tools like air fryers or slow cookers can make cooking faster and easier. Don’t hesitate to use shortcuts like pre-cut produce or rotisserie chicken.

6. Share Meals Together
Eating as a family (without phones or screens) strengthens bonds and encourages better eating habits. Research shows kids who eat with their families tend to choose healthier foods. Adults benefit too, with less stress and higher self-esteem. Aim for regular family dinners and keep mealtime engaging with fun questions and shared responsibilities.

7. Add More Vegetables
Incorporate veggies into meals your family already loves. Add colorful toppings to pizza nights or mix finely chopped vegetables into meat dishes to boost nutrition without changing flavors drastically. Frozen and canned vegetables are budget-friendly and just as nutritious as fresh, making them great staples to keep on hand.

8. Prepare Veggies for Snacks
Make healthy snacking easier by washing and cutting vegetables ahead of time. Store them in clear containers for quick access and pair with tasty dips like hummus or yogurt to encourage munching before meals.

9. Cook One Meal for Everyone
Resist the urge to make multiple meals to please picky eaters. Serving the same food helps unify healthy habits. For selective eaters, serve components separately (like taco toppings) so everyone can customize their plate. For babies, puree or chop family meals appropriately, introducing new foods one at a time.

10. Present Foods Creatively
Make snacks exciting by arranging a variety of foods on a platter or in muffin tins. Mix fruits, veggies, nuts, and dips to offer a fun, nutritious mix that appeals to kids and adults alike.

11. Skip the “Clean Plate” Rule
Teach kids to listen to their hunger and fullness signals instead of forcing them to finish their plate. Allowing children to decide how much to eat fosters a healthy relationship with food and reduces mealtime battles.

12. Avoid Using Dessert as a Bribe
Rewarding kids with sweets can create unhealthy food hierarchies. Instead, serve treats as just one part of a balanced diet. Try healthier dessert alternatives like grilled fruit or yogurt dips, and remember that enjoying traditional desserts occasionally is perfectly fine.

13. Incorporate More Plant-Based Proteins
Plant proteins such as beans, lentils, tofu, nuts, and seeds offer valuable nutrients and are often more affordable and shelf-stable than meat. Try swapping some meat in recipes with plant-based options for a nutritious twist.

14. Choose Whole Grains for Breakfast
Make half your grains whole for better nutrition. Swap out refined grains with whole wheat toast, oatmeal, quinoa porridge, or whole grain cereals to start the day off right. Baking whole wheat muffins or pancakes in advance can simplify busy mornings.

15. Make Your Own Flavored Drinks
Create refreshing, low-sugar beverages by mixing sparkling water with 100% fruit juice. This fun activity can help reduce sugary drink consumption and protect dental health.

16. Grow Some of Your Own Food
Growing herbs, vegetables, or fruits—even in small pots or community gardens—can boost your family’s interest in fresh foods and save money. Gardening together is a great way to teach kids about healthy eating.

In Summary

Building healthier eating habits for your family takes patience and practice. Focus on positive changes without pressure or strict rules. By taking small, manageable steps, you’ll discover a way to enjoy nutritious meals that works for everyone and lasts for the long haul.

What Is Grapeseed Oil and How Is It Made?

Grapeseed oil is derived from the seeds of grapes, a byproduct of winemaking. Historically, these seeds were often discarded, but modern technology allows manufacturers to extract the oil, turning an otherwise wasted product into a marketable commodity.

The oil is typically extracted using a method called solvent extraction, where seeds are crushed, and chemicals like hexane are used to pull out the oil. This method is common across many vegetable oils, including soybean oil. While most solvents are removed during the production process, trace amounts may remain in the final product. Whether or not these traces are harmful to human health is still uncertain, but hexane can pose risks to workers involved in production and can also harm the environment if released.

If the oil doesn’t explicitly state how it’s processed, it’s safe to assume that solvents like hexane were used.

Nutritional Profile: High in Omega-6 Fatty Acids

The health benefits often associated with grapeseed oil are due to its high content of polyunsaturated fats, particularly omega-6 fatty acids, and vitamin E. Here’s the breakdown of its fatty acid composition:

• Saturated fat: 10%

• Monounsaturated fat: 16%

• Polyunsaturated fat: 70%

This oil is primarily made up of omega-6 fatty acids, and while some studies suggest that an imbalance of omega-6s relative to omega-3s can increase inflammation in the body, others show that linoleic acid (the primary omega-6 in grapeseed oil) does not raise inflammatory markers in the blood.

It’s still uncertain whether omega-6 fatty acids, in general, contribute to disease. More robust studies are needed to clarify their role, especially concerning long-term health effects such as heart disease.

Grapeseed oil also offers a decent amount of vitamin E, with one tablespoon providing 3.9 mg — 26% of the recommended daily intake. Vitamin E acts as an antioxidant, protecting cells and possibly providing some protection against tumor growth and supporting the nervous system.

However, grapeseed oil lacks other essential vitamins and minerals.

Health Effects of Grapeseed Oil

There is limited research on how grapeseed oil specifically affects human health, but a few studies have provided some insights:

• In a two-month study of 44 overweight or obese women, those who consumed grapeseed oil daily showed improved insulin resistance and reduced C-reactive protein (CRP), a marker for inflammation, compared to those who used sunflower oil.

• Grapeseed oil also appears to have anti-platelet effects, which may reduce blood clotting.

However, an older study raised concerns that some grapeseed oils could contain polycyclic aromatic hydrocarbons (PAHs), compounds that are carcinogenic in animals. While it’s unclear how widespread this issue is, PAH contamination is a concern in other vegetable oils, like sunflower oil.

While some evidence suggests grapeseed oil may offer benefits, more high-quality research is needed before drawing definitive conclusions about its health effects.

Is Grapeseed Oil a Good Option for Cooking?

Grapeseed oil has a relatively high smoking point, making it seem like a good option for high-heat cooking, such as frying. However, its high polyunsaturated fat content is a concern. Polyunsaturated fats are unstable when exposed to heat and oxygen, leading to the formation of harmful compounds and free radicals. Therefore, despite its high smoking point, grapeseed oil may not be the best choice for frying or other high-heat cooking methods.

Oils that are rich in saturated or monounsaturated fats, like olive oil, are more stable under heat and less likely to produce harmful compounds. For this reason, it’s better to use grapeseed oil in salads, dressings, mayonnaise, or as an ingredient in baked goods — but avoid using it for frying.

Conclusion: Grapeseed Oil in Perspective

Grapeseed oil, extracted from grape seeds — a byproduct of winemaking — is high in omega-6 fatty acids and vitamin E. While there is some evidence supporting its health benefits, such as improving insulin sensitivity and reducing inflammation, the lack of extensive research means its full impact on health remains unclear.

Though it’s not ideal for high-heat cooking like frying due to its polyunsaturated fat content, grapeseed oil can still be a useful ingredient for cold dishes or in baking. If you’re looking for a healthy cooking oil, olive oil, with its higher monounsaturated fat content, may be a better choice.

For some, it could mean cutting back on fast food or adding more vegetables and fruits into their meals. For others, it might be about enjoying a slice of cake now and then without feeling guilty.

People with specific health issues or food allergies often define healthy eating in a way that fits their medical needs.

Ultimately, there isn’t a one-size-fits-all answer.

Healthy eating is a deeply human experience — and because we’re all different, with unique preferences and bodies, our approach to food reflects that.

Plus, your view of healthy eating may evolve as you go through different stages of life, adjusting to new circumstances and needs.

In this article, I’ll share what healthy eating means to me, how that meaning has shifted over time, and a few simple practices that help me stay on track.

How I define healthy eating — and how it has changed

Over the years, my personal definition of healthy eating has changed multiple times.

Back in college, I focused on strict nutritional guidelines. I followed the rules and prioritized nutrients above all else. But in doing so, I stopped seeing my meals as food and began viewing them as a collection of macros.

Instead of enjoying my traditional Costa Rican dish of gallo pinto — rice and beans — I saw only complex carbohydrates and plant-based protein.

Later, as I began my work as a dietitian, I felt the pressure of fitting a certain “professional” image. That led me to meticulously measure every portion I ate, ensuring I got the “right” nutrients no matter what foods I chose.

While I was technically nourishing my body, something was missing. Healthy eating isn’t just about the nutritional content — it’s also about how food makes you feel. Food is tied to culture, connection, and joy.

Today, I embrace a more relaxed and balanced approach. I no longer measure every ingredient or worry about classifying proteins or carbohydrates. I simply aim to include a variety of food groups in most meals — and I give myself permission to enjoy all types of food, including sweets and fast food, without guilt or counting.

This mindset didn’t develop overnight. It took time, growth, and self-reflection. My perspective on healthy eating has shifted as I’ve moved through different phases of life.

As long as you aim to nourish yourself and stay in tune with your body’s needs, you can define healthy eating in a way that works for you. Because at its core, healthy eating belongs to everyone.

Zooming out: The big picture matters

Like many things in life, healthy eating doesn’t always go exactly as planned.

You might get stuck at work or feel too exhausted to cook dinner — and that’s perfectly okay. Ordering food or grabbing takeout doesn’t make you “unhealthy.”

If you value flexibility in your eating habits, you’ll need to adapt when life gets busy or unpredictable.

When I find myself choosing food on the fly, I try to make the best choice available. Often, I’ll go for something close to a homemade meal — maybe a sandwich, salad, or grain bowl.

Other times, I crave a slice of pizza — and when that happens, I allow myself to enjoy it.

In these situations, I remind myself that healthy eating isn’t about any single meal. It’s about the overall pattern of choices we make over time.

A friend once told me, “One unhealthy meal won’t make you sick, just like one healthy meal won’t fix everything.” That perspective has stuck with me.

It’s not always easy

As a dietitian, people sometimes assume that healthy eating comes naturally to me — but I’m human, too. I love dessert, I get cravings, and I face challenges like anyone else.

One of the toughest experiences I’ve had was when I had to cut out most carbohydrate-rich foods to deal with recurring infections.

Carbs are everywhere: in grains, starchy vegetables, legumes, fruits, and dairy — not to mention processed foods and treats.

Technically, I was only supposed to avoid refined carbohydrates (those stripped of fiber and often loaded with sugar). But in practice, I ended up cutting out nearly all carb-rich foods, even the nutritious ones like whole wheat bread, pasta, and dairy.

That left me with a short list of foods I could still eat: fruits, oats, quinoa, lentils, beans, chickpeas, and edamame.

Some assumed this wouldn’t be difficult for me because of my profession. But the truth is, it was a tough adjustment — especially when I needed snacks on the go or wanted to dine out.

I discovered that staying organized and thinking creatively made all the difference in managing my new eating pattern.

3 strategies that help me eat well consistently

Because I believe healthy eating is a choice we make with every bite, I try to set myself up for success by keeping the decision-making process simple.

Here are three habits that I use regularly to make eating well easier:

1. Prep meals in advance

Yes, it sounds like a cliché — but meal prepping really works for me.

Cooking can take up a lot of time during the week, so I like to prepare meals or ingredients in advance. Having food that’s already made or halfway ready helps me put together nutritious meals in just a few minutes.

One of my favorite tricks is to cook a large batch of protein — like chicken or lean beef — portion it out, freeze it, and defrost as needed.

I also prep vegetables ahead of time. That way, I’m more likely to throw together a salad or cook some veggies with dinner.

To keep things interesting, I prepare veggies in different ways — I might slice, dice, spiralize, or shred carrots and zucchini so they’re easy to add to meals in a variety of textures.

2. Keep fruit visible and accessible

One small but powerful trick I use is keeping fruit out in the open — on the kitchen counter or table.

Studies show we tend to eat more of whatever food is closest to us, whether that’s fruit or junk food. I use this to my advantage by placing healthy options in sight and storing sweets out of reach.

3. Stick to a loose routine

I don’t plan out a strict weekly menu, but I do have a handful of go-to meals that I rotate.

For breakfast, for example, I usually pick between:

• Gallo pinto with eggs (a Costa Rican staple)

• Toast with peanut butter and eggs

• Oatmeal with fresh fruit

• Oatmeal-based pancakes

I do the same for lunch, dinner, and snacks — I have a few choices that I enjoy and can put together without much thought.

This makes mealtime easier and faster. It also simplifies grocery shopping, since I already know what ingredients I’ll need each week.

Final thoughts

As humans, we’re always growing, changing, and adapting — and our views on healthy eating evolve with us.

In this article, I’ve shared how my personal definition of healthy eating has shifted over time, the hardest challenge I’ve faced with food, and three practical habits that help me stay consistent.

But what works for me might not work for you — and that’s okay.

There is no perfect way to eat healthy. It’s about finding what fits your needs, your lifestyle, and your relationship with food.

Healthy eating is human — it looks different for everyone. Take time to reflect on what works for you, and if you’re not sure where to begin, a registered dietitian can help you build a personalized, realistic plan to support your health goals.

Many beauty blogs and wellness outlets hail these seeds as the key to thicker, shinier hair.

This article explores whether fenugreek seeds can actually support hair and scalp health, and how to incorporate them into your hair care routine.

What Is Fenugreek?

Fenugreek is a small, leafy plant native to parts of Asia, Europe, and the Mediterranean region.

Both its leaves and brown seeds are used for culinary and medicinal purposes.

Historically, this herb has played a role in both Traditional Chinese Medicine and Ayurveda to:

• Help stimulate labor

• Aid in digestion

• Soothe skin problems

• Promote general well-being

Research published in 2011 also suggests fenugreek may benefit blood sugar levels, blood pressure, and body composition.

The seeds and leaves give off a strong, distinct smell and slightly bitter taste. They’re a regular ingredient in Indian, Middle Eastern, and North African dishes — found in spice blends, teas, soups, and stews.

Potential Hair Growth Benefits

Fenugreek seeds are naturally rich in iron and protein — two nutrients vital for hair development.

They also contain bioactive compounds such as flavonoids and saponins, which are thought to support hair growth due to their anti-inflammatory and antifungal effects.

Scientific evidence is limited, but a small study provides some backing for these claims. In a 2006 trial, 53 participants were given 300 mg of fenugreek seed extract daily for six months. Over 80% of those taking the supplement reported an increase in hair thickness and volume compared to the placebo group.

Still, more in-depth human research is necessary to confirm these findings and understand how effective fenugreek really is for treating hair thinning.

May Promote a Healthier Scalp

Fenugreek has been used traditionally to relieve dry, irritated skin — including symptoms of dandruff, which often leads to flaking and itching.

Dandruff may result from a variety of factors like excess oil, fungal infections, inflammation, or simply dry skin.

Although it’s not yet clear whether fenugreek targets all these issues, lab and animal studies have shown it possesses anti-inflammatory, moisturizing, antifungal, and skin-healing properties.

For example, in a small 6-week study, 11 participants used a skin cream containing fenugreek extract. They saw improvements in skin hydration and reduced redness. However, this cream was tested on the face, not the scalp.

While promising, more clinical research is needed to determine how fenugreek may be used effectively for scalp issues like dandruff.

Other Key Factors That Affect Hair Growth

Fenugreek alone may not be enough to improve hair health if other contributing factors are ignored. These include poor nutrition, high stress, hormonal changes, and genetics.

If you’re unsure of the reason behind your hair thinning, speaking with a healthcare provider may help uncover the root cause.

Nutritional Deficiencies

A well-balanced diet plays an important role in maintaining healthy hair. Lacking nutrients like iron, zinc, protein, or healthy fats can contribute to hair loss.

Some good sources of these essential nutrients include:

• Protein: poultry, eggs, beans, fish, nuts

• Healthy fats: avocado, seeds, olive oil, oily fish

• Iron: legumes, spinach, red meat, dark chocolate

• Zinc: dairy, shellfish, chickpeas, cashews

In some cases, supplements might be needed. However, it’s important to consult a healthcare provider first, as too much of certain nutrients can actually worsen hair shedding.

Stress and Daily Habits

Hair can also be affected by stress — whether emotional or physical. Constant tension from hairstyles, chemical treatments, or heat styling can weaken hair strands.

High cortisol levels, a result of stress, are believed to damage hair follicles and slow growth.

Free radicals — unstable molecules that cause oxidative stress — may also speed up aging and hair thinning.

To support healthy hair, try to manage stress effectively and eat a diet rich in antioxidant-rich foods like fruits, vegetables, and whole grains.

Genetics

Sometimes, hair thinning is due to hereditary conditions such as androgenetic alopecia. This form of hair loss is believed to stem from inherited genes or hormonal changes.

Currently, there’s no strong evidence that fenugreek or similar supplements can counteract genetic hair loss.

How to Use Fenugreek Seeds for Hair

While evidence is still emerging, fenugreek can be used both as a supplement and as a topical treatment.

Oral Supplements

Fenugreek supplements are available in powder or liquid extract forms. Common doses range from 300 mg of extract to 1,200 mg of seed powder per day.

The U.S. Food and Drug Administration (FDA) generally considers fenugreek safe as a food ingredient. Still, anyone pregnant, breastfeeding, or allergic to legumes like peanuts or chickpeas should avoid it or consult a healthcare provider first.

Applying to the Scalp

To apply topically, soak 2–3 tablespoons of seeds in water overnight. Once softened, blend into a smooth paste. This paste can be applied to the scalp directly or combined with ingredients like coconut oil, yogurt, honey, or milk for a nourishing mask.

Let the mixture sit on your scalp for at least 10–15 minutes before rinsing with warm water and using a mild shampoo.

Final Thoughts

Fenugreek seeds are widely used as a home remedy for issues like hair loss and dandruff.

While scientific backing is still limited, some evidence suggests they may support hair strength, scalp hydration, and even growth.

However, they should be seen as one part of a broader hair care approach — not a cure-all. Always check with a medical professional before adding supplements to your routine, especially if you have underlying health conditions or are pregnant.

According to the American Heart Association, many people in the U.S. consume more protein than necessary, particularly from meats rich in saturated fats. Overconsumption of saturated fat can raise low-density lipoprotein (LDL) cholesterol, which contributes to heart disease. Additionally, processed meats—due to their high sodium content—have also been linked to cardiovascular risks, as noted by the Harvard School of Public Health.

Choosing the Right Proteins

Numerous studies suggest that swapping out high-fat meats for healthier protein options—such as fish, legumes, poultry, nuts, and low-fat dairy—may help lower the risk of heart disease. These alternative protein sources can support healthier blood pressure and cholesterol levels, and aid in maintaining a healthy body weight. Prioritizing them over red and processed meats may significantly reduce the likelihood of heart-related events like heart attacks and strokes.

A study published in Circulation found that frequent consumption of red meat raises the risk of coronary heart disease, while replacing it with other protein-rich foods can reduce that risk. For example:

• A daily serving of nuts lowered heart disease risk by 30% compared to red meat.

• Fish reduced the risk by 24%.

• Poultry lowered it by 19%.

• Low-fat dairy was associated with a 13% decrease in risk.

So, what are the best heart-smart protein sources—and how much should you be eating?

Top Heart-Healthy Protein Choices

1. Fish

Fish is one of the most heart-beneficial sources of protein. Aim to include one 3- to 6-ounce fillet or a 3-ounce can of fish in your diet each week. Salmon and tuna are standout choices.

• Tuna: Wild, fresh, or canned in water, tuna offers lean protein and heart-protective omega-3 fatty acids. It’s also rich in B vitamins (B12, D, and niacin) and minerals like selenium. Opt for chunk light tuna to reduce mercury exposure, as albacore tends to contain higher levels.

• Salmon: Whether wild-caught, fresh, or canned, salmon is a nutrient-dense protein option packed with omega-3s, phosphorus, potassium, and vitamins B6, B12, and D. Wild salmon tends to contain higher levels of beneficial fats. Try broiling salmon—10 minutes for every inch of thickness—for a healthy preparation.

Why fish over steak? A 6-ounce broiled porterhouse steak provides 40 grams of protein but also contains 38 grams of fat—14 of which are saturated. In contrast, the same amount of salmon delivers 34 grams of protein with just 18 grams of fat, only 4 grams of which are saturated.

2. Nuts and Legumes

Nuts, including walnuts, almonds, peanuts, pecans, and cashews, are excellent sources of heart-friendly protein and healthy fats.

Legumes—like lentils, peas, and beans—are another superb choice. They’re low in fat, free of cholesterol, and packed with protein. One cup of cooked lentils, for instance, offers 18 grams of protein and less than 1 gram of fat.

Natural nut butters (without added sugar or hydrogenated oils) are also heart-healthy in moderation—2 to 4 tablespoons per week is a good target.

3. Poultry

Skinless poultry, such as chicken and turkey, provides lean protein and has been associated with a 19% lower risk of heart disease when compared to red meat.

For healthier meals, skip fried chicken or processed patties. Instead, remove the skin and any visible fat before cooking, and opt for baking, broiling, or grilling.

4. Low-Fat Dairy

The CDC recommends choosing low-fat or fat-free options for dairy products like milk, cheese, yogurt, and sour cream. These offer quality protein without the added saturated fats found in full-fat versions.

As for eggs, while they’re not classified as dairy, egg whites or pasteurized egg white products are better options for heart health. However, studies suggest that whole eggs may not significantly affect cholesterol levels in most people. For about 70% of individuals, eating eggs has little to no impact on LDL cholesterol, although some people—called “hyper-responders”—may experience increases in a less dangerous LDL subtype known as pattern A.

How Much Protein Do You Really Need?

To support overall health—including cardiovascular health—protein should make up around 10–30% of your daily calorie intake. The general recommendations for protein consumption are:

• Women (age 19+): 46 grams per day

• Men (age 19+): 56 grams per day

Here’s how that can add up:

• 1 cup of milk = 8 grams of protein

• 6 ounces of salmon = 34 grams

• 1 cup of cooked beans = 16 grams

Combined, these foods meet the daily protein requirement for the average adult male.

Final Thoughts

Choosing heart-healthy proteins doesn’t mean sacrificing variety or taste. By favoring lean, nutrient-rich sources like fish, nuts, legumes, poultry, and low-fat dairy—and being mindful of how much you’re consuming—you can support both your heart and your overall wellness.

As part of a balanced eating plan, these smart protein choices can help reduce your risk of heart disease and promote long-term health.