Top Cat Food for Urinary Health Support

Top Cat Food for Urinary Health Support

M Hasan    2:59 AM   

Understanding Urinary Health in Cats

Urinary problems are among the most common health issues affecting cats, and they can range from minor and uncomfortable to life-threatening. In conjunction with your veterinarian’s guidance, the right cat food for urinary health is essential. Diet plays a vital role in supporting urinary tract health by helping cats maintain a proper pH balance.

Cats can be masters of hiding their pain and discomfort, so pet parents must pay close attention to signs and symptoms of urinary issues. Symptoms include, but are not limited to, frequent urination, bloody urine, and even urination outside the litter box after the problem has lingered. Without treatment, urinary blockages may turn into medical emergencies within hours.

Whether it’s urinary crystals, stones, blockages, or a urinary tract infection, your veterinarian should correctly diagnose the issue and provide treatment. In this guide, we’ll explore urinary cat food in both traditional and prescription formulas. Whether your cat has long-standing urinary problems or you are proactively managing things, understanding available options will help you make the best choice for your feline best friend.

Cat Food for Urinary Health: What Is It?

Cat food for urinary health is more than a fancy label; it’s designed to reduce issues that cause urinary problems in cats. Mineral balance, for example, is the foundation of urinary support. You’ve probably heard of the essential elements magnesium, calcium, and phosphorus. However, high levels of them may contribute to stone and crystal formation in your cat’s urinary tract and bladder. This is where problems begin.

Moisture and hydration are the most essential factors in urinary health, and for most cats, that means proper water intake. It’s always a good idea to monitor how much water your cat drinks, but as busy pet parents, that may not always be possible. Wet foods, which generally contain 75-to-80 percent water, help dilute urine and flush the bladder. Some cat food formulas slightly increase sodium to encourage drinking, but this should be closely monitored in cats with kidney or heart conditions.

Urinary diets may also help keep your cat’s urine on the acidic side, which is about 6.0 to 6.5 on the pH scale (your veterinarian can monitor this, and you can do so with specific urine strips at home). A pH reading in this range may help dissolve struvite crystals and prevent their formation. The right pH balance comes from the right ingredients, such as cranberry support, herbal ingredients, and natural acidifiers like DL-methionine.

Pro Tip:

Food is not a cure-all or complete preventative for urinary health in cats, which is why your veterinarian should closely monitor your cat.

Vetstreet’s Top Healthy Cat Food Choices for Mineral Balance

Best Overall for Urinary Health:

Tiki Cat Solutions & Mineral Balance Adult Chicken Recipe

Buy at PetSmart

Key Urinary Health Features Formulated for mineral balance support, the guaranteed analysis of Tiki Cat Solutions & Mineral Balance Adult Chicken Recipe reveals a maximum magnesium level of 0.15 percent and a maximum phosphorus of 1.4 percent, both of which may help reduce crystal formation.

The high level of 34 percent crude protein helps support overall adult cat health in this grain-free recipe. Scientifically balanced with vitamins A and E, it also contains omega fatty acids to support overall feline health.

Pros The low maximum magnesium content of 0.15 percent, compared to other standard dry foods, is ideal for urinary health. The formula is grain-free and high in protein, ideal for cat moms and dads who prefer a premium cat food. The kibble formula is easy for pet parents and great for cats who enjoy dry food. Deboned chicken is packed with essential nutrients cats need. Reviewed and recommended by Tiki Cat veterinary nutritionists. Rich in omega-3s and 6s.

Cons Dry food tends to have lower moisture than canned or wet varieties, but a topper can be added for more moisture. Some of the formula’s ingredients may have a higher carb content (such as chickpeas and peas), which may be a consideration for felines with metabolic risks. The guaranteed analysis of 1.4 percent phosphorus max is moderate; check with your veterinarian to see if this percentage is acceptable. (All cats are different).

Why It Made the List We chose this formula because it boasts a strong combination of features designed for urinary health in cats. While not a prescription food, this is a higher-quality dry food with controlled minerals in a grain-free formula.

Best Wet / High-Moisture Option:

Tiki Cat Luau Succulent Chicken in Chicken Consomme

Buy at PetSmart

Key Urinary Health Features Tiki Cat’s Succulent Chicken Recipe in Chicken Consomme contains non-GMO ingredients, is grain-and-potato-free, and has 70-to-80 percent moisture to support hydration and help dilute urine, which may reduce the formation of crystals. The lower mineral levels of 0.10 percent magnesium and 1.04 percent phosphorus are ideal.

Pros The wet formula may benefit cats with urinary issues, as this helps with hydration. The shredded chicken in broth is likely to appeal to even the most finicky cat. Grain-free and potato-free formula means minimal filler ingredients. Chicken is free of hormones and antibiotics.

Cons This is not a prescription formula. Even with more moisture than dry food, cats must still drink water if they also eat dry food. Some cats may not care for the flavor if they just don’t like chicken.

Why It Made the List The Tiki Cat’s Succulent Chicken Recipe in Chicken Consomme is species appropriate, has a controlled mineral foundation, and is high in moisture. We like that it does not require a prescription and that its ingredients are transparent. Many reviews indicate cats devoured the food and really enjoyed the taste, too, which is a bonus.

Best Dry Option:

Purina ONE +Plus Urinary Tract Health Formula

Buy at PetSmart

Key Urinary Health Features With real chicken as the first ingredient, every ingredient in the bag has a purpose. The Purina ONE +Plus Urinary Tract Health Formula is low in magnesium and may help reduce urinary pH. We like that it contains four antioxidant sources to support a strong immune system.

Pros Two important urinary health factors with lower magnesium and urine pH control. Combines urinary support and overall adult cat needs, like proper protein and immune/antioxidant support. Real chicken is ideal for most cats that enjoy it as a protein source. Veterinarian-recommended in an easy-to-serve kibble format.

Cons Like most dry foods, it has a lower moisture content than wet foods, so additional hydration is necessary. Exact mineral thresholds are not fully revealed (i.e., magnesium, phosphorus, calcium, and sodium). Contains corn protein meal, which may not appeal to some cat parents.

Why It Made the List The Purina ONE +Plus Urinary Tract Health Formula provides urinary support for cats without a hefty price tag or prescription. This is one of the few readily available dry foods for cats with urinary issues that promotes a healthy pH level while keeping magnesium levels in mind. Purina is a name that most pet parents know and trust, thanks to their extensive research in the pet food market.

Best for Picky Eaters:

BLUE Buffalo True Solutions Urinary Care Chicken Recipe

Buy at PetSmart

Key Urinary Health Features Formulated by veterinarians and animal nutritionists, BLUE Buffalo’s True Solutions Urinary Care canned food focuses on maintaining recommended urine pH levels and a controlled magnesium level in cats. The high moisture content of up to 78 percent helps promote hydration, which may help prevent urinary crystals.

Pros The wet texture is more ideal for urinary health than kibble aloe. Picky eaters may love the natural ingredients of real chicken, free of by-products. Contains no corn, soy, or wheat. No artificial flavors or preservatives.

Cons This is not a prescription diet, which may be required for some cats. There is no guarantee a finicky cat will consume this or any other food. Not highly available online, other than sources noted.

Why It Made the List This formula stands out by combining clinical urinary support with clean, natural ingredients, which is rare in the non-prescription world. The wet format promotes hydration while maintaining healthy urinary pH and mineral balance, but what sets it apart is its appeal to health-conscious pet parents seeking holistic options without sacrificing functional benefits for finicky cats.

Best Vet-Formulated / Premium Option:

Hill’s Prescription Diet c/d Multicare Stress Urinary Care

Buy at PetSmart

Key Urinary Health Features This veterinary diet requires a prescription and is clinically tested and formulated by Hill’s nutritionists and veterinarians to reduce recurrence of urinary signs by up to 89 percent. It is specifically designed to help dissolve struvite stones in as little as 7 days, though the average is 27 days. It may help promote a urinary environment in your cat’s bladder, reducing the risk of calcium oxalate or struvite crystals. The controlled levels of key minerals are ideal, too.

Pros Potassium citrate may help acidify urine and reduce crystal formation. Designed for lifelong feeding to cats suffering from urinary health concerns. Requires a veterinary prescription because it is a therapeutic strength diet. The 89 percent reduction in recurrence according to Hill’s is a strong point. Easy-to-serve kibble formula.

Cons Some pet parents may balk at the need for a prescription. A bit pricier due to its ingredients and veterinarian-recommended formula. It may not solve all urinary issues, including blockages and stone removal. Some cats may not find it palatable.

Why It Made the List This formula earns the Best Vet-Formulated or Premium Option designation for its combination of clinical research, veterinary endorsement, and proven results in managing urinary conditions. Further, Hill’s c/d Multicare represents the gold standard for cats with diagnosed or recurrent urinary issues, offering precise mineral control and urinary-specific ingredients backed by extensive clinical testing from a leading veterinary nutrition brand.

Best Budget-Friendly Option:

IAMS ProActive Health Urinary Tract Health Adult Dry Cat Food

Buy at PetSmart

Key Urinary Health Features Formulated to reduce urinary pH and promote feline urinary tract health, the IAMS Proactive Health Urinary Tract Health chicken formula is well-priced. It features DL-methionine for urinary acidification support and has chicken as the first ingredient.

Pros Widely available at most retailers and online. High-quality chicken protein from a trusted brand. Convenient dry format makes feeding easier. More affordably priced than others. Contains essential ingredients like calcium and potassium.

Cons It has a lower moisture content than wet food, which isn’t ideal for cats who don’t drink much water. Contains grains such as corn and rice. Does not explicitly disclose the specific mineral levels in each bag.

Why It Made the List This IAMS formula earns its place as the Best Budget-Friendly Option because it makes urinary support achievable for cat parents. It bridges the gap between everyday kibble and costly prescription diets by providing meaningful urinary-tract nutrition and gentle pH balance without the hefty price tag or veterinary authorization.

How We Selected & Evaluated Foods

We used the following criteria when selecting and evaluating each cat food for urinary health on our list: - Mineral content and balance - Ingredient transparency and quality - Moisture content and hydration support - Veterinary involvement or nutritionist input - Real-world feedback and reviews from pet parents - Price point - Accessibility - Need for a prescription or not - Palatability, even for finicky cats

Buyer’s Guide: What to Look For in a Cat Food for Urinary Health

Before you start your cat on a new food, for urinary health or otherwise, it’s always a good idea to speak with your veterinarian or veterinary nutritionist. Here are some other key points to look for: - Low Magnesium Levels - Balanced Urinary pH - Ample Hydration Support - Seek High-Quality Animal Proteins - Smart Sodium & Filler Choices - Transparent Formulas & Reliable Brands - Taste & Feeding Compliance

Pro Tip:

If your cat eats when you are away, consider using an in-home camera to monitor the behavior and the amount eaten.

Consider Prescription Diet

For cats diagnosed with stones, blockages, chronic urinary issues, or recurring infections, non-prescription diets may not be enough. Veterinary-prescribed formulas provide the precise mineral and pH control needed for accurate therapeutic results.

Feeding Tips & Best Practices

Be aware of these time-tested tips and best practices when switching or feeding your cat a diet for urinary health: - Gradual Diet Transition - Encourage More Water Consumption - Monitor the Litter Box

Pro Tip:

Take photos or video of your cat’s litterbox to show your veterinarian.

Caution & When to Consult a Veterinarian

Never second-guess things if your cat seems off, and keep in mind that a diet is not a cure-all for cats with urinary issues. For example, some stones need surgery, infections require antibiotics, and blockages demand emergency treatment.

If your cat strains to urinate, produces little or no urine, cries or is very vocal in the litter box, urinates outside of it, or you see blood, contact your veterinarian immediately. Male cats are especially at risk of life-threatening blockages within 24 to 48 hours.

Final Thoughts On Cat Food For Urinary Health

The right food plays a vital role in your cat’s urinary wellness in helping balance pH, regulate minerals, and support hydration to keep the urinary tract functioning smoothly. It may also reduce the risk of crystals, prevent recurrences, and keep your cat comfortable long term.

However, the best urinary health diet is the one your cat will actually eat every day. Consider their taste preferences, texture likes, health status, and your budget. Cats with a history of urinary issues have different needs than those without, so match the food to your cat’s individual situation. No two cats are alike.

Before switching diets, especially for cats with past or current urinary problems, consult your veterinarian. They can help identify the cause, recommend the right formula, and ensure the diet truly supports your cat’s health and comfort. Here’s to happy, healthy cats everywhere.

Small Walks Could Help Prevent Alzheimer’s

Small Walks Could Help Prevent Alzheimer’s

M Hasan    5:06 AM   

Key Takeaways

A modest increase in physical activity can delay early cognitive decline in older adults at risk of Alzheimer's, according to a new study. Adults who got 3,000 to 7,500 steps per day slowed mental decline by three to seven years compared with inactive adults. The findings highlight that small, consistent amounts of physical activity can boost brain health, particularly in people who have been sedentary.

A new study suggests that increasing daily step count, even by small amounts, could slow the onset of cognitive decline in people at risk of developing Alzheimer’s disease. This is encouraging and suggests that even small, consistent increases in daily activity among sedentary individuals may be meaningful for brain health, although clinical trials will be needed to confirm these observational findings, says the first study author, Wai-Ying Wendy Yau, MD, a cognitive neurologist at the Mass General Brigham neurology department in Boston.

How Many Steps a Day Do You Need to Protect Your Brain?

Researchers analyzed health data from about 300 adults between ages 50 and 90 whose brain scans revealed early biological markers of Alzheimer's disease. At the beginning of the study, they wore pedometers over four to seven days to measure daily steps. At that time, none displayed any symptoms of cognitive impairment.

Over a follow-up of up to 14 years, researchers assessed participants periodically with cognitive tests. Participants also underwent brain imaging to monitor for the buildup of proteins known as beta-amyloid and tau that are connected to Alzheimer's disease progression.

The results showed that participants who began the trial with high levels of beta-amyloid experienced less cognitive decline if they were more physically active. Participants who engaged in low or moderate levels of physical activity had a lower risk of cognitive decline up to 54 percent lower than participants who reported being inactive.

Here’s what the team found:

• In people who walked 3,000 to 5,000 steps per day, cognitive decline was delayed by three years on average.
• In people who walked 5,000 to 7,500 steps per day, cognitive decline was delayed by an average of seven years.
• More than 7,500 steps didn’t appear to make a difference in slowing cognitive decline.
• People with a sedentary lifestyle had a significantly faster buildup of tau proteins in the brain, and quicker declines in cognition and daily functioning.

Notably, compared to sedentary individuals, or those who took less than 3,000 steps per day, even modest activity levels were associated with slower tau accumulation and cognitive decline, with the biggest gains seen at moderate activity levels 5,001 to 7,500 steps per day or above, says Dr. Yau. She adds that this pattern is consistent with previous research.

One potential study limitation is that researchers only measured participants’ physical activity once, at baseline, using pedometer-measured step counts over four to seven days. They did not collect data over the course of the week on factors such as exercise intensity.

The results of the association analyses must be interpreted with great caution, says Martin Burtscher, MD, PhD, a professor of sports science at the University of Innsbruck in Austria who has researched the relationship between exercise and longevity, including age-related cognitive decline, who was not involved in the current study.

The Link Between Exercise and Brain Changes That Lead to Cognitive Decline

Researchers have established that people at risk of developing Alzheimer’s disease typically show an elevated buildup of amyloid-beta and tau proteins in the brain.

While recent research has suggested that increased physical activity in cognitively normal people with elevated amyloid levels is linked to slower cognitive decline, experts have still been trying to understand whether this association could be related to changes in amyloid or tau protein over time.

By using direct measures of amyloid and tau in the brain, rather than cognitive symptoms, Yau says this latest study was able to clarify that the physical activity benefits associated with slowed cognitive decline were not attributed to differences in amyloid buildup but rather connected to slower rates of tau protein buildup.

Higher step counts were associated with slower accumulation of tau, the protein most closely tied to cognitive symptoms which largely accounted for the association with slower cognitive decline, she explains.

Taking Steps to Improve Cognitive Health

Dr. Burtscher says that while the latest findings aren't necessarily surprising given previous associations between regular physical activity and improved physical and mental health, they’re key for underscoring a more attainable physical activity goal particularly for sedentary individuals.

What impressed me most is the dose-response, Burtscher says. Cognitive decline hit a plateau at a moderate level of physical activity, or 5,001–7,500 steps per day. This is a relatively easy daily amount of physical activity to achieve.

While getting your daily steps in can support brain health, Burtscher suggests that slightly higher walking intensities should be undertaken occasionally, along with strength and coordination training. To enjoy good health in old age, it is probably more likely that higher daily activity levels, such as perhaps over 10,000 steps for cancer prevention, will be required, he adds.

What’s Next for Alzheimer’s Prevention Research

The study authors say clinical trials are still needed to prove that walking, rather than other behaviors, is responsible for the slowed rate of cognitive decline. They also say additional research is needed to better understand the specific aspects of physical activity such as duration, intensity, or daily patterns that go into supporting long-term brain health.

Yau says she hopes the findings will motivate people to make small, sustainable changes to increase their physical activity to potentially improve brain health.

For people who are currently sedentary, every additional step counts, she says. Setting modest and realistic goals, such as standing up and walking during TV commercials, parking a little farther away, or catching up with a friend on a walk instead of sitting down, can help increase activity in simple, sustainable ways.

Online threats target key climate diet report

Online threats target key climate diet report

M Hasan    5:33 AM   

A Major Scientific Update on Healthy and Sustainable Diets

A significant scientific update to one of the most influential food and planetary health reports in recent years is currently facing a coordinated misinformation campaign. The EAT-Lancet Commission, an independent scientific body collaborating with the prestigious British medical journal The Lancet, has released a major revision of its 2019 report on diets that are both healthy for people and the planet. This updated report emphasizes the importance of incorporating a diverse range of nuts, legumes, whole grains, fruits, and vegetables into daily meals while significantly reducing meat, dairy, and sugar consumption.

This message, which seems straightforward, has been widely accepted by global health and environmental experts. According to Johan Rockström, co-chair of the commission and director of the Potsdam Institute for Climate Impact Research, food systems account for roughly 30% of global greenhouse gas emissions. New research from over 35 countries across six continents highlights how integrating healthy foods into dietary guidelines, addressing food loss and waste, choosing local products, and adopting sustainable agricultural practices can reduce environmental stress and cut emissions by more than half. These changes could also prevent up to 15 million premature deaths annually.

"By uniting the latest science on health and climate, it shows that what we put on our plates can save millions of lives, cut billions of tons of emissions, halt the loss of biodiversity, and create a fairer food system," Rockström stated.

A Coordinated Campaign Against the Planetary Health Diet

Despite the widespread acceptance of the "planetary health diet"—which was cited over 10,000 times since its initial release in 2019—this message has not been well-received in online communities that promote meat-centered diets as natural, essential, and environmentally friendly. The original report faced a surge of misinformation on social media, including misleading or biased content that undermined its findings.

An investigation by the Changing Markets Foundation revealed that a "targeted and coordinated campaign" involving industry-friendly scientists, doctors, health influencers, journalists, and authors aimed to discredit the 2019 EAT-Lancet report and its sustainability research. Critics portrayed the report as "dangerous, elitist, and anti-science." Maddy Haughton-Boakes, a senior campaigner at Changing Markets, noted that much of the backlash initially appeared organic but was later found to be orchestrated.

She explained that "mis-influencers" used similar wording and hashtags like #Yes2Meat, #MeatHeals, and #ClimateFoodFacts to promote the benefits of meat consumption. With rising food prices and geopolitical instability, there are signs that this latest report may face similar resistance.

Social Media and AI Fueling Misinformation

Haughton-Boakes pointed out that the weakening of fact-checking mechanisms and safeguards against misleading information on platforms such as X, Instagram, and Facebook have contributed to the spread of misinformation. The rise of AI tools has further accelerated the distribution of fake news, deepfake videos, and convincing images.

Jose Henrique Bortoluci, a sociologist with the Paris-based Geopolitical Studies Group, and Emmanuel Guerin, a fellow at the European Climate Foundation, highlighted how the relative freedom of social media has created an environment where climate disinformation thrives. They emphasized that opportunistic individuals and groups have mastered the art of imitating expertise or undermining it through the rise of pseudo-experts and think tanks that discredit climate science.

In an email to DW, Bortoluci stressed the need for social media platforms to be regulated similarly to broadcast media and advertising. He argued that no individual or institutional effort can limit the spread of fake news unless platforms themselves take responsibility for tackling the issue.

Reclaiming the Emotional Narrative

Rockström expressed concern about the resurgence of misinformation and climate denialism but emphasized that the new report is equipped to withstand these challenges. He clarified that the planetary health diet is not a one-size-fits-all approach, countering a common misinterpretation of the 2019 report.

Walter C. Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, noted that the planetary health diet aligns with many traditional diets worldwide. To connect with people, the report will feature a series of images showcasing examples of this healthy meal plan on its website. This initiative aims to reclaim the "emotional narrative" that has been distorted by misinformation.

"[The pictures] make the case that this is not a deprivation diet that we're talking about," said Willett. "This is something that could be delicious, aspirational, and healthy."

Is Crystal Light Harmful? Pros, Cons, and Answers

Is Crystal Light Harmful? Pros, Cons, and Answers

M Hasan    8:25 AM   

Understanding Crystal Light: Ingredients, Benefits, and Considerations

Crystal Light is a popular brand of beverages that come in a variety of flavors. These drinks are known for having little or no calories and containing zero sugar and fat. While it may help reduce added sugar intake, Crystal Light does not provide essential nutrients. This article explores the pros, cons, and facts related to Crystal Light and its impact on health.

Ingredients and Nutrition

Crystal Light comes in many varieties, but the basic ingredients typically include citric acid, potassium citrate, maltodextrin, calcium phosphate, and acesulfame potassium, as listed by the U.S. Food and Drug Administration (FDA). Some versions also contain small amounts of natural and artificial flavors, soy lecithin, and artificial color.

Here's a breakdown of the main ingredients:

• Citric acid: A naturally occurring substance used as a preservative and flavoring agent.
• Potassium citrate: A form of the mineral potassium used as a preservative.
• Acacia gum: Used as a thickening and stabilizing agent.
• Potassium sorbate: A preservative.
• Sucralose: An artificial sweetener.
• Aspartame: Another artificial sweetener.

All these ingredients are approved by the FDA and considered generally recognized as safe (GRAS).

The nutritional content of Crystal Light varies depending on the type you're drinking. According to the FDA, a packet of the beverage contains:

• Calories: 5
• Total fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 35 mg
• Total carbs: 0 grams
• Dietary fiber: 0 grams
• Sugar: 0 grams
• Protein: 0 grams

While Crystal Light may not be the most nutritious choice, it can be a better option than calorie- and sugar-rich drinks if used as a replacement.

Crystal Light and Weight Management

Each 8-ounce glass of a Classic line Crystal Light drink has about 5 calories and no sugar, according to FoodData Central. This makes it a good alternative to sugary sodas and juices.

Replacing high-calorie and sugar-laden drinks with Crystal Light could aid weight loss by reducing overall calorie intake. The refreshing flavor of Crystal Light can also help with hydration, which may prevent misinterpreting thirst as hunger, as noted by the Cleveland Clinic.

However, while Crystal Light has few calories and no sugar, its artificial additives might affect weight management. Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, notes that while Crystal Light itself likely won't cause weight gain, people often compensate for saved calories by consuming more high-calorie foods. Additionally, the intense sweetness of artificial sweeteners might lead to cravings for sweet foods.

Is Crystal Light Safe to Drink, and Does It Have Any Side Effects?

Two main ingredients in Crystal Light have raised concerns: artificial colors and artificial sweeteners like sucralose and aspartame. Although the FDA considers them safe, there is ongoing research both supporting and questioning their use.

For those looking to avoid additives, Crystal Light Pure offers a version without artificial sweeteners, flavors, or preservatives. It uses sugar, dried corn syrup, and stevia leaf extract instead of aspartame. However, it's still a processed beverage, so healthier options are available.

Artificial Colors

Crystal Light contains artificial colors such as yellow 5, red 40, and blue 1. The FDA reports that some individuals may have allergic reactions to these additives, though this is rare. Studies suggest potential links between artificial food dyes and issues like behavioral problems in children and autoimmune disorders. In 2025, the FDA encouraged manufacturers to phase out petroleum-based dyes due to health concerns.

Artificial Sweeteners

Artificial sweeteners can help reduce calorie intake, but some experts warn they might lead to overeating high-calorie foods. They can also alter taste perception, making naturally sweet foods less appealing. Research has linked artificial sweeteners to side effects like headaches and depressive symptoms.

Special Conditions and Dietary Considerations

Crystal Light is generally safe for healthy adults in moderation, but certain conditions and diets require careful consideration.

Diabetes

Alternative sweeteners like aspartame do not affect blood sugar levels. However, sucralose has been linked to reduced insulin sensitivity, though more research is needed. Stevia, found in some products, may help lower blood pressure and blood sugar in people with diabetes.

Phenylketonuria

People with phenylketonuria cannot properly metabolize phenylalanine, an ingredient in aspartame. Therefore, aspartame can be harmful to them.

Kidney Disease

Crystal Light is a suitable alternative to sugary beverages for those with kidney disease. It can encourage fluid intake when mixed with water.

Dyskinesia, Sleep Disorders, and Anxiety Conditions

The Mayo Clinic recommends limiting aspartame if you have conditions like tardive dyskinesia, sleep disorders, or anxiety. Those taking certain medications should also be cautious.

Pregnancy

Hydration is crucial during pregnancy, and Crystal Light can be a hydrating, low-sugar option. However, some studies suggest a possible link to preterm birth or increased infant size, though it is still considered safe in moderation.

Keto Diet

Crystal Light has no sugar and few carbs, making it potentially suitable for a keto diet. However, some people report headaches from artificial sweeteners, so individual responses may vary.

Fasting

Some people use artificially sweetened drinks during fasting. However, the Cleveland Clinic advises avoiding artificial sweeteners during fasting due to limited research on their effects.

Alternatives to Crystal Light

There are many alternatives to Crystal Light that are free from artificial additives. Options like kombucha, flavored water, coconut water, and sparkling water with citrus can provide hydration and flavor without artificial ingredients. Making homemade flavored water with fresh fruits and natural sweeteners like erythritol is another great option.

Conclusion

Crystal Light can be a useful tool for reducing calorie and sugar intake, but it’s important to consider its ingredients and potential effects. For those seeking healthier alternatives, there are numerous options available that offer better nutrition and fewer additives. Always consult with healthcare professionals for personalized advice.

Creating a Home Routine for Mind and Body Wellness

Creating a Home Routine for Mind and Body Wellness

M Hasan    7:33 AM   

The Importance of a Balanced Home Life

Most of the habits that you have start at home. It’s the way that you set up your home life, use your time, and look after yourself, and it all has a big impact on how you feel every day. It doesn’t take a lot to get a balance in your home life. Let’s have a look at this more below:

Start With Your Sleep Environment

Sleep is really important when it comes to wellness, and your bedroom needs to reflect that. Making a few small changes can change your night’s rest. Keep screens out of reach and lower the lighting before you go to bed. Also, look at your bedding; you need to have bedding that is comfortable all year round. Blackout curtains and a white noise machine can also help you regulate your sleep environment.

Designate Spaces for Relaxation

In most homes, there are spaces that are for cooking, eating, and working, but not everyone thinks about leaving space to just chill out. Even just setting up a little corner somewhere in your house with a cushy chair can morph into somewhere where you sit and sit and start to chill. When you give yourself a place like this, the goal is for rest. Over time, simply sitting down in that spot can help you lower your stress levels.

Build Movement Into Your Day

A healthy routine is always going to include some movement, but that does not mean that you have to be doing long workouts (not all the time anyway). Short, regular sessions often fit in better than having to fit in a long one into a busy day. An early morning stretch, a walk after lunch, or a couple of minutes of yoga in the evening are very conducive to keeping your body nice and active. If you work from home as well, this is even more vital because you don’t have the usual commute to naturally get out and about.

Nutrition Made Simple

When it comes to eating healthy, your kitchen is definitely somewhere where you can either thrive or it can turn into a disaster. You need to try to stock your pantry and fridge with whole foods to make it much easier to put together balanced meals without having to put in a lot of effort. Fresh produce and lean proteins are basic, but they are great for starting to build a basic, healthy diet that you are actually able to stick to. Meal prepping one or two times a week can also save you many hours and reduce stress, especially if you have a busy routine.

Incorporating Mindfulness

Mindfulness doesn’t always mean long meditation sessions; it can just be as simple as taking a little break before you have a meal, breathing deeply when you feel like you are stressed, or paying attention to daily activities like washing dishes. Doing small things like these can quickly add up and lead to you feeling more well-rested, at peace, and all support your body and mind.

Exploring Natural Supports

Many people use natural aids to complement their routines, too. Calming supplements and herbal teas are all common tools for relaxation. Some also choose to use CBD for stress or sleep support. If you choose to explore this option, sourcing matters; a trusted dispensary ensures quality and guidance, which makes a difference when it comes to buying products that are sold from less reputable places. The goal is never to rely on one single solution, but to start including different ways to support yourself in your balanced lifestyle.

Keeping Tech in Its Place

Technology does connect us, but it can also be something that is extremely overwhelming when you spend too much time on a screen. This can be even worse when you are using your phone before bed. It disrupts your sleep and increases your stress levels. It is important to have healthy limits for things like technology. Most people already use it all day for work, so home should be somewhere you switch off from it, even if it is just for a while. You may even want to spend a day or half a day without screens; even just a few hours offline can help to reset and focus you.

Creating a Morning Routine

How you begin the day often sets the tone for everything else that follows. A good morning routine does not need to be something that is really complicated or take up a lot of your time. Just make sure you get yourself some water, have a stretch, and take a few minutes to think about your day before you start doomscrolling or stressing yourself out. Just that you’re taking a learning lead toward developing something slightly more of a normal beginning to your day than jumping straight into your email or social-networking profile, take a few minutes to acknowledge your body and your priorities before everything grabs you in a million different directions.

Staying Social in Healthy Ways

Wellness isn’t just physical; it’s also about connection. Even at home, it is possible to keep your relationships extremely strong. Put a time to one side for family dinners, regular calls with your friends, or doing shared hobbies. These types of interactions give you balance and help guard you against isolation, especially when routines feel repetitive. If you live with others, fruit shed rituals such as having a Sunday breakfast or evening walks help to strengthen your family bond and also give you something to look forward to.

Conclusion

A supportive home routine does not happen straight away; it is going to take you a little bit of time. However, by making a few small and simple choices from your sleep and movement to your nutrition, mindfulness, and even looking at natural ways to support your body, each one is going to help support and grow your overall wellbeing. Is there anything that you do to support your mind and body through your home routine? Let us know in the comments below.

5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

M Hasan    7:30 AM   

Foods to Support Healthy Aging After 50

As you move into your 50s, maintaining a healthy lifestyle becomes increasingly important. This stage of life often brings changes such as hormonal shifts, increased risk of chronic inflammation, and the need for better support for brain, bone, and muscle health. Fortunately, incorporating specific nutrient-rich foods into your diet can make a significant difference in how you feel and function as you age.

The Top Five Foods for Healthy Aging

1. Berries

Berries like blueberries, blackberries, strawberries, and raspberries are packed with antioxidants that help combat inflammation and support cognitive health. These fruits are easy to add to meals or snacks, making them a convenient choice for busy lifestyles. They are also a key component of the MIND diet, which is designed to protect against cognitive decline. With two out of three Americans experiencing some form of cognitive decline by age 70, including berries in your diet can be a proactive step toward preserving brain function.

2. Beans

Beans contain compounds such as peptides, polyphenols, and saponins that have anti-inflammatory properties. They are also high in fiber, which supports gut health and can help manage menopause-related digestive issues. A single cup of black beans provides about half of your daily fiber needs and offers plant-based protein that helps prevent muscle loss as you age. Whether eaten as a side dish, in salads, or as part of a stew, beans are a versatile and nutritious addition to any meal.

3. Dark Leafy Greens

Dark leafy greens such as spinach, kale, watercress, and bok choy are rich in vitamins A, C, E, and K, along with powerful polyphenols and other phytochemicals that help reduce inflammation and oxidative stress. These greens are also an excellent source of calcium, magnesium, and potassium, which are essential for maintaining strong bones during menopause. For those who find it challenging to eat traditional salads, adding dark leafy greens to smoothies can be an easy way to boost your intake.

4. Salmon

Salmon is one of the best sources of omega-3 fatty acids, which are known for their anti-inflammatory effects. Including salmon in your diet can support heart health, reduce joint stiffness, and help preserve brain function. It’s also a great source of vitamin D and high-quality protein, both of which are crucial for maintaining muscle mass and bone strength. Creative ways to enjoy salmon include making homemade poke bowls or using it in stir-fries.

5. Nuts

Nuts are a powerhouse of nutrients, offering antioxidants, healthy fats, and minerals such as magnesium and selenium. Almonds and walnuts are particularly effective at reducing inflammation, while Brazil nuts are known for their ability to lower oxidative stress. For those who don’t consume fish, walnuts provide a valuable source of omega-3 fatty acids. Nuts make for a convenient and satisfying snack that can be enjoyed on the go.

Additional Tips for Healthy Aging

In addition to dietary changes, there are several other lifestyle factors that contribute to healthy aging:

• Stay active: Regular physical activity helps prevent chronic diseases, reduces the risk of falls, and supports muscle and bone health. Incorporating a mix of cardio, strength training, balance exercises, and stretching into your routine can maximize benefits.
• Socialize: Maintaining meaningful relationships and staying socially engaged can improve mental health and reduce the risk of chronic illness.
• Prioritize sleep: Quality sleep is essential for overall health, helping to lower disease risk and improve mental and physical functioning.
• Get regular checkups: Routine health screenings and vaccinations play a vital role in preventing illness and managing existing conditions.

By combining these dietary and lifestyle strategies, you can take proactive steps toward aging well and maintaining your overall health. Making small, consistent changes can lead to long-term benefits, ensuring that you enjoy a vibrant and active life well into your later years.

A Year at a $25K Wellness Club: What the Elite Know About Health

A Year at a $25K Wellness Club: What the Elite Know About Health

M Hasan    5:00 PM   

A New Approach to Wellness

Health is an investment, and at Love.Life, a new wellness center co-founded by former Whole Foods Market CEO John Mackey, it’s a pricy one — between $7,500 and $25,000 per year. When I was invited to check out the facility and get a complimentary health assessment as part of a press visit, I felt like I was getting a taste of how the wealthy do wellness — all without spending a dime.

Love.Life is just one of many wellness-focused facilities popping up around the country, and it comes at a time when preventive care is a major health focus. You’ve probably seen celebrities like Kim Kardashian getting full-body MRIs and other concierge medical services. Data-driven approaches to wellness are all the rage, and places like Love.Life are answering the call.

What $25K Gets You

According to its website, Love.Life’s goal is to “inspire and empower individuals to retake control of their health and achieve transformative, lasting results through evidence-based care and personal accountability.” It boasts a “supportive community and compassionate care team that meets individuals where they are on their personal health journey.”

It’s part concierge doctor, part gym, part spa — designed to be a one-stop shop for meeting your holistic health needs. The space, located in an outdoor mall in El Segundo, Calif., is massive. In addition to its physician facilities, there’s a pickleball court and high-tech strength equipment on the gym floor. There’s also a slew of different longevity treatments for members to use, from red light therapy beds and lymphatic drainage suits to cold plunge tubs and individual infrared saunas. Not a member? There’s also a cafe that’s open to the public and serves up healthy food options. (Vegetarian alternative to bone broth, anyone?)

But forget cafes anyone can enter: I was there to cosplay as someone who could afford to drop thousands a year out of pocket on her health. After all, access to all Love.Life has to offer is expensive. While the fitness and recovery membership ($4,600 per year) offers gym and recovery treatment, it doesn’t come with medical care. The lowest-tiered level for that option — the $7,500 per year Silver membership — comes with credits for the above-mentioned longevity treatments, plus advanced lab panel testing, a DEXA bone density scan, a cardiac screening and a gut and oral microbiome test. Also included are five appointments with a physician per year, access to an accountability coach and a nutritional consultation.

The highest level — the $25,000 platinum membership — tacks on a Prenuvo full-body MRI, a 10-day wear of a glucose monitoring device, 10 practitioner appointments and something called “spiritual health programming,” which involves meeting with a spiritual intelligence coach for an hour to create a growth plan that aligns with your wellness goals. As part of my free visit, I’d have my blood drawn for a complete lab workup, do a DEXA scan and have a longevity assessment on the gym floor with a trainer.

22 Vials of Blood, a DEXA Scan and a Fitness Assessment

Love.Life believes the more you know about your health, the more equipped you are to tackle any challenges associated with it. I, too, love information — and as someone who writes about health and wellness for a living, I have more access to it than some. Earlier this year, I got a full-body MRI through SimonMED, hoping to learn more about what’s going on in my body. (I learned I should get a follow-up head MRI with contrast to follow up on some surprising findings; insurance is still pending.) I also wear an Oura ring and religiously track my steps, sleep and “readiness” via its metrics. Needless to say, I didn’t blink when Love.Life said they’d need 22 vials of my blood for the panel. I’d happily bleed for the sake of better health!

Love.Life’s holistic approach meant a half-day of assessments. First, a phlebotomist drew those 22 vials of blood from me (though lab results would take weeks). The DEXA body composition scan I did gave me more immediate results. Despite prioritizing my spin bike over weight training recently, the scan showed that I hadn’t lost a significant amount of muscle like I’d feared.

I was less thrilled by my lackluster results during the longevity assessment on the gym floor: While I hit the normal markers on almost every assessment (I wanted exceptional, obviously), I totally flubbed the farmer’s carry. Curse you, grip strength.

But the best part of the visit? After my bloodwork was done, I was handed a smoothie (to make sure I didn’t pass out) and sat down with Dr. Jaclyn Tolentino, the lead functional medicine doctor at Love.Life. For more than half an hour, Tolentino and I discussed my health concerns: What were some pressing issues I was facing physically and mentally? How was my nutrition? My sleep? Stress levels? Did I take supplements?

As a fairly healthy person, I didn’t have many issues to bring up, but I did note that I occasionally had headaches from low blood sugar and needed to keep my cholesterol in check, as I have a family history on that front. And I mentioned I was relieved to see my DEXA scan confirmed I was keeping muscle tone, given I had slacked a bit on resistance training lately.

Tolentino listened carefully and suggested how Love.Life might be able to help. Here, you don’t just have a doctor, you have a care team that’s as invested in your health as you are. My bloodwork would be sent to a range of experts who would come up with a holistic plan to address all my health needs. That blood sugar issue? Maybe I could consider trying a glucose monitor. Tolentino added that a personal trainer could help create a realistic, sustainable resistance training plan, which a nutritionist would ensure was properly fueled.

Putting All That Data to Use

When my bloodwork results came back weeks later, I did an hour-long video call with Tolentino to discuss them. Tolentino went through each significant finding and explained, in detail, what it meant. Hormonal levels that appeared elevated, she said, were a result of the birth control pill I’m on and nothing to worry about. My iron levels, however, were something that should be addressed. Tolentino recommended taking a daily supplement and checking these levels again in six months. She noted that a Love.Life nutritionist could also help make sure my diet has enough iron.

All of this is a far cry from how I experienced medicine in the past. I’ve been frustrated with doctor visits that only cover one issue at a time. I could bring up my sore throat during an appointment, but sorry, no mentioning that secondary ear issue without a follow-up visit, thanks to insurance billing issues and doctors on a time crunch. All I hear is: a second copay. Another hour off work. The sense that it might be easier and cheaper not to dive that deep into any health concerns. After all, there’s a reason I haven’t made that follow-up head MRI appointment.

But at Love.Life, I had the luxury of time, and I didn’t have to worry about insurance drama. I didn’t have to choose which medical issue was the most pressing to bring up. I felt heard by Tolentino, and encouraged to share as much as possible. The different parts of our bodies all function together. Shouldn’t they be treated as a whole?

The Catch

Yet it’s impossible to talk about Love.Life without acknowledging the so-called elephant in the room: the cost. Love.Life charges membership fees that are out of range for most Americans. Health care providers who have an hour to listen to your needs? That’s a luxury service.

It’s also worth noting that Love.Life can’t do everything, like, say, do a liver biopsy. Instead, its high cost comes with the pledge that it may (emphasis on may, of course) be able to prevent disease and allow you to live a happier, healthier existence. And while lifestyle interventions are crucial in order to protect against certain diseases — such as diabetes and heart disease — they’re certainly easier to achieve when you have the luxury of a care team at your beck and call.

That said, the information I received from Love.Life did help me make some significant lifestyle changes. I’m now taking an iron supplement, but also being far more diligent about getting iron from nutritional sources, like leafy greens, tofu and nuts. And I’m also back to taking mid-afternoon walks: Tolentino informed me that my vitamin D levels were down a bit, and said that getting some sunshine during that time of day can be a great way to boost them.

Overall, these changes are simple and low-cost — no membership fee required. Still, if I hadn’t gone to Love.Life, I may not have felt compelled to take these health markers quite so seriously. While I won’t be paying for a membership (in this economy?!), I do now feel more confident to tackle these challenges on my own.

Six Healthy Foods That Taste Better Frozen, Including Spinach

Six Healthy Foods That Taste Better Frozen, Including Spinach

M Hasan    4:00 PM   

The Benefits of Frozen Produce for a Healthier Diet

Fruit and vegetables have long been recognized as essential components of a healthy diet. Whether it's the well-known "five-a-day" guideline or the growing trend of eating 30 different plants each week, fresh produce is widely seen as a cornerstone of good nutrition. However, in recent years, factors such as climate extremes, supply chain disruptions, and global market trends have made fresh fruits and vegetables less accessible. This has led to situations where produce is either too expensive, already spoiled, or simply unavailable on supermarket shelves.

In particular, certain vegetables like broccoli and cauliflower are now facing shortages in the spring due to an unusually mild autumn and winter, which caused crops to mature earlier than expected. This situation poses a challenge for maintaining a balanced diet, especially considering that only one-third of adults in the UK met the five-a-day requirement according to a 2024 report by the Office for National Statistics.

The Solution: Frozen Fruits and Vegetables

Despite these challenges, there’s a simple and effective solution that can be found just a few aisles away from the fresh produce section — frozen fruits and vegetables. These options not only offer convenience but also provide significant health benefits. Once harvested, fresh produce begins to lose its nutrients during transport and storage. In the UK, where over 47% of vegetables and 84% of fruits are imported, this nutrient loss is difficult to avoid.

Registered dietitian Nichola Ludlam-Raine explains that frozen produce is often picked at peak ripeness and frozen immediately, preserving more of its vitamins and antioxidants. “Fresh produce can spend days in transit and on supermarket shelves, during which time nutrients like vitamin C and folate can degrade,” she says. A 2015 study found that while the overall vitamin content between fresh and frozen produce is usually similar, some nutrients, particularly vitamin C, were higher in frozen items.

Six Foods That Are Better When Frozen

Here are six foods that are actually better for you when frozen:

Berries

Berries like blueberries, raspberries, and strawberries are rich in nutrients and fiber. Studies have shown that they have high antioxidant activity, which helps fight free radicals and reduce DNA damage. However, their seasonality makes them expensive when fresh. Frozen berries retain more of their vitamin C and polyphenols because they are frozen shortly after being picked. While defrosted berries may soften, they are still great in porridge, yogurt, and baking. Strawberries, on the other hand, tend to collapse when thawed, making them better suited for smoothies, compotes, and baking.

Spinach

Spinach is an excellent source of non-haem iron, folate, and various vitamins. However, its high water content means it can wilt quickly and spoil. Freezing spinach not only prevents this issue but also increases its nutritional value. Frozen spinach preserves more folate and provides a concentrated source of nutrients like iron and vitamin K. It’s ideal for use in curries, stews, and other cooked dishes.

Peas

Peas are one of the best examples of the benefits of frozen produce. Fresh peas can lose their sweetness and nutrients rapidly, while frozen peas maintain their vitamin C and B vitamins. They also retain their texture well after freezing, making them a versatile option for meals.

Sweetcorn

Sweetcorn freezes exceptionally well, retaining both its nutrients and texture. Freezing helps lock in antioxidants like lutein and zeaxanthin, which are important for eye health. These carotenoids act as filters for harmful blue light and help protect against age-related eye diseases.

Broccoli

Broccoli is a rich source of vitamin C and riboflavin (vitamin B2), which supports the nervous system and aids in energy production. Frozen broccoli often retains more vitamin C than fresh broccoli stored for several days. Additionally, studies have shown that frozen broccoli contains more riboflavin than its fresh counterpart. It should be cooked directly from frozen for best results.

Mango or Avocado

Tropical fruits like mangoes and avocados are often subject to seasonal fluctuations and transport issues. Flash-frozen tropical fruits are typically more nutritious than imported fresh ones, which are often picked underripe and lose nutrients during ripening. Riper fruits are easier to digest, allowing for better absorption of nutrients. Both mangoes and avocados are rich in vitamins C, A, and E, which protect cells from damage. Avocados, in particular, are best used in guacamole, dressings, and smoothies after thawing. Tropical fruits like mango, pineapple, and papaya are softer after thawing, making them ideal for smoothies, compotes, and sauces.

Protein & Metabolism: The Key to Stable Blood Sugar

Protein & Metabolism: The Key to Stable Blood Sugar

M Hasan    5:44 AM   

The Power of Protein for Metabolic Health

If I had to choose one nutrient to support your metabolism, help you stay lean, and manage cravings—especially during midlife—it wouldn’t be carbs or fat. It would be protein. Most people think they eat enough protein, but when you actually track it, the numbers tell a different story. Research shows that adults, especially women over 40, often consume far below optimal amounts for maintaining muscle mass and metabolic health. And if you’re dealing with insulin resistance, type 2 diabetes, or trying to manage weight without constant hunger, falling short on protein can make everything harder.

Protein is more than just a muscle-building nutrient. It’s a multitasker in the nutrition world. Yes, it builds muscle, but it also makes hormones, repairs cells, keeps your immune system strong, and plays a huge role in appetite regulation. It slows digestion, blunts post-meal glucose spikes, and helps protect lean muscle—which is the biggest driver of your resting metabolic rate. In other words, the more muscle you keep, the more calories you burn doing absolutely nothing.

And yet, there’s confusion around protein. Maybe you’ve heard that too much protein “turns into sugar” in your body. Or maybe you’ve avoided eating more because you think it’s only for bodybuilders. Let’s break this down.

Protein’s Many Roles Beyond Muscle Building

Protein isn’t just a “muscle food.” If you removed every dumbbell and squat rack from the world tomorrow, your body would still need protein every single day. Think of protein as both the scaffolding and the maintenance crew of your body. It’s not just for biceps. It’s in your hair, skin, nails, hormones, enzymes, and immune system. Without enough protein, repairs slow down, maintenance checks get skipped, and systems start to wear out quietly at first.

How Protein Supports Hormones

Many of the chemical messengers that regulate your metabolism, appetite, and stress response are built from amino acids, the building blocks of protein. If you’re not getting enough, it’s like trying to send important emails without a Wi-Fi signal. The message just doesn’t get through the way it should.

How Protein Supports Immune Health

Every antibody your body produces is a protein. Immunoglobulins are essentially your body’s defense team. Without the right building blocks, your immune "army" can't recruit enough soldiers. That’s why protein malnutrition is linked to higher infection rates.

How Protein Supports Metabolism

One of the most powerful but underrated things protein does is slow down digestion. Pair it with carbs, and it blunts the blood sugar spike you’d get if you ate carbs alone. This steadier rise in glucose helps avoid the dreaded crash-and-crave cycle later. You’ve probably experienced this difference without even realizing it—think about the difference between eating a plain bagel versus eggs with toast. Same carbs, different metabolic outcomes.

Protein also talks directly to your hunger hormones. When you eat it, your gut releases peptide YY and GLP-1, which help you feel fuller for longer. That’s not “willpower”—that’s biochemistry.

How Protein Supports Menopause

Now, let’s zoom in on midlife. This is where things get serious. Starting in your 40s, sarcopenia (the gradual loss of muscle mass) starts to speed up. Without enough protein and resistance training, you can lose 3–8% of your muscle per decade. And the loss isn’t just about strength. Muscle is your metabolic engine. The more you have, the more calories you burn doing absolutely nothing. The less you have, the harder it is to maintain your weight even if nothing about your diet changes.

Imagine your metabolism is a wood-burning stove. Muscle is the size of the stove, and protein is the wood. If your stove gets smaller over time because you’re losing muscle, it can’t burn as much fuel. Your daily calorie needs shrink, and weight creeps up more easily. Protein helps you keep that stove big and powerful.

The Truth About Protein, Insulin, and Blood Sugar Stability

Okay, let’s talk about the elephant in the nutrition room: insulin. Insulin is not the enemy. It’s a hormone. It’s supposed to rise after meals. The problem is when it’s elevated all the time, like it often is in insulin resistance.

Now, here’s where protein throws people off. Yes, protein can trigger insulin release. Certain amino acids, like leucine, are pretty good at it. But here’s the twist: when you eat protein, your body also releases glucagon. Glucagon is insulin’s counterbalance. It helps raise or maintain blood sugar levels by signaling the liver to release glucose.

So, while carbs spike insulin without that balancing act, protein gives you the best of both worlds: some insulin for muscle building and nutrient storage, plus glucagon to keep your blood sugar stable. This is one reason protein doesn’t throw you into the same blood sugar rollercoaster that refined carbs do. If you’ve ever had a protein-heavy breakfast, say, eggs and bacon, you probably noticed you stayed full longer and didn’t crash mid-morning. That’s glucagon quietly doing its job alongside insulin.

Debunking the “Too Much Protein Turns to Sugar” Myth

Now, we have to address one of the most persistent myths: “Too much protein turns into sugar.” Here’s the reality. The process they’re talking about is called gluconeogenesis. Yes, your body can make glucose from non-carbohydrate sources like amino acids. But here’s the key: it’s demand-driven, not supply-driven. That means your body isn’t sitting there saying, “Oh, extra protein! Let’s just crank out sugar for fun.” It only makes glucose if your cells actually need it, like to fuel your red blood cells or your brain when dietary carbs are low.

In a healthy system, think of it like an on-demand water delivery service. If no one’s ordering, no one’s delivering. You could have a whole warehouse of bottled water, or in this case, amino acids, but if there’s no request, production doesn’t just go off the rails.

Where this myth gets sticky is in certain contexts. If you’re overfeeding protein and your energy needs are already met, and you’re sedentary, yes, some excess could be converted. But for most people, especially those working on blood sugar stability, metabolic repair, or midlife muscle preservation, the benefits of adequate protein intake far outweigh that theoretical risk.

And here’s something really interesting: in people with type 2 diabetes, higher protein intake—without increasing carbs—can actually improve post-meal blood sugar responses. That’s because the combination of slower digestion, balanced insulin/glucagon release, and improved satiety leads to better overall glucose control.

Another point that’s often overlooked: insulin’s role in protein metabolism is different from its role with carbs. When you eat protein, insulin helps shuttle amino acids into your muscles for repair and growth. This is essential for maintaining lean mass, which, as we talked about earlier, is your metabolic engine. If you chronically under-eat protein, you lose out on that muscle-preserving effect, which can indirectly worsen insulin resistance over time because you have less tissue to dispose of glucose.

How Much Protein Do You Really Need?

Alright, so now that we know protein isn’t just a gym bro obsession, and it’s not secretly out to turn into sugar the minute you swallow it, the big question is: how much do you actually need?

Here’s where most people get it wrong. They hear “protein requirements” and assume the RDA (0.8 grams per kilogram of body weight) is the gold standard. But that number is just the bare minimum to prevent deficiency in the average sedentary adult. It’s like saying you only need 400 calories a day to avoid starving to death. Maybe that is true (maybe not), but terrible advice for thriving.

If you want to protect your muscle mass, keep your metabolism humming, and support blood sugar control, especially in midlife or with insulin resistance, the optimal intake is higher. Most research points to 1.2–1.6 grams of protein per kilogram of ideal body weight for metabolic health and lean mass preservation.

Let’s put that in real terms. If your ideal body weight is 140 pounds (which is about 64 kg), that’s roughly 75 to 100 grams of protein a day. And here’s the kicker: most people aren’t even close.

When I have clients track their food for three days, the pattern is almost always the same. Breakfast is a carb party. Maybe it is some toast, a banana, or cereal. Lunch might have 15–20 grams of protein, dinner maybe 25–30 grams. And by the end of the day, they’re sitting at 50–60 grams total. That’s barely enough to maintain minimum function, let alone support a strong metabolism.

And there’s another piece: timing matters. Your body has a limit to how much muscle protein synthesis it can trigger from a single meal, roughly 25–35 grams for most women, depending on age and training status. That’s why spreading your protein across the day is more effective than front-loading it all at dinner.

Practical Ways to Hit Your Protein Goals

By now, you might be thinking, “Okay, I get it… I need more protein. But how do I actually do that without living on plain chicken breast or eating the same three meals on repeat?” Here’s the thing—even in the keto and low-carb world, a lot of people unintentionally under-eat protein.

Mistake number one: relying on one big portion of meat at dinner and thinking it’s enough for the day. Your body uses protein best when it’s spread evenly across meals, so hitting a solid target at breakfast and lunch matters just as much as dinner.

Mistake number two: building meals entirely around fat and letting protein become an afterthought. Keto “fat bombs,” butter coffee, and piles of cheese might fit your macros, but they don’t get you anywhere close to optimal protein for muscle, metabolism, or blood sugar stability.

So let’s talk about what does work—practical, realistic ways to get enough protein without it feeling like a chore:

Breakfast: Aim for 25–30 grams of protein right out of the gate. That might be eggs with extra egg whites and cheese, a meat-and-egg scramble with spinach and mushrooms, or a protein coffee made with unsweetened whey isolate and heavy cream.

Lunch: Think in ounces, not slices. Four to six ounces of grilled chicken, salmon, pork tenderloin, or turkey thigh meat is a solid base. Add avocado, olive oil, or a creamy dressing for fat and flavor.

Dinner: Go for higher-protein cuts that still work with keto macros—sirloin, pork chops, salmon, halibut, or even ground beef. Keep an eye on portion size so you’re not short-changing yourself.

Snacks: When hunger hits between meals, skip the keto treats and use it as an opportunity to add protein. Jerky with no added sugar, hard-boiled eggs, leftover steak slices, grilled shrimp, or cottage cheese (if you tolerate dairy) are quick wins.

Here’s a simple tip that works for almost everyone: front-load your protein. If you hit 30 grams at breakfast, it’s a lot easier to meet your daily goal without feeling like you’re forcing food later in the day. Research shows that higher-protein mornings help lower ghrelin (your hunger hormone) and keep you full for hours.

And remember, it doesn’t have to be fancy. Some of the easiest protein wins take under five minutes:

• Egg scramble with cheese and spinach
• Protein coffee with unsweetened whey isolate
• Tuna mixed with avocado and salt, eaten straight from the bowl

If you’re at 50 grams a day right now, don’t try to jump to your full target overnight. Add 10–15 grams here and there. In a few weeks, you’ll be hitting your numbers and your muscle, metabolism, and blood sugar will thank you.

The Bottom Line: Protein as a Daily Metabolic Strategy

If you take nothing else from this article, remember this: protein is not just about building muscle, it’s about protecting the very systems that keep your metabolism, your blood sugar, and your appetite in balance.

So here’s my challenge for you: track your protein for the next three days. No pressure, no guilt, just information. See where you’re starting from, and then use some of the strategies you learned to bring that number closer to your optimal range. You might be surprised how quickly you notice changes in your energy, your cravings, and even your body composition.

37 Easy Low-Calorie Salads for Weekly Meals

37 Easy Low-Calorie Salads for Weekly Meals

M Hasan    4:00 AM   

A Variety of Salads to Satisfy Every Palate

Salads are a versatile and nutritious way to enjoy a wide range of flavors and textures. From classic green salads to more unique combinations, there’s something for everyone. Below is a collection of various salad recipes that cater to different tastes and dietary needs.

Green Bean Salad

This refreshing green bean salad offers a tangy twist with balsamic flavors that complement any meal or holiday gathering. It's a simple yet satisfying dish that can be enjoyed in 30 minutes, serving 16 people. The nutritional profile includes 77 calories per serving, with a balance of fat, protein, and carbohydrates. This salad is perfect for those looking for a light and healthy option.

Zesty Steak Salad

For a hearty and flavorful option, the zesty steak salad combines stir-fried steak with vegetables, offering a cozy kick. It can be customized with toppings like shredded cheese, croutons, mushrooms, or cucumbers. This recipe takes 20 minutes to prepare and serves 4 people. With 218 calories per serving, it's an excellent choice for a quick lunch or dinner.

Salad with Salmon

This low-calorie salad is ideal for those seeking a healthy and fast meal. It's easy to make after a long day at work, featuring salmon as the star ingredient. The recipe serves 2 people and has 265 calories per serving. The combination of salmon, vegetables, and a light dressing makes this salad both delicious and nutritious.

Almond Strawberry Salad

A vibrant and flavorful salad, the almond strawberry salad features strawberries and sliced almonds, making it a delightful addition to any meal. It's quick to prepare, taking only 10 minutes, and serves 4 people. With 75 calories per serving, this salad is a great option for those looking for a sweet and crunchy bite.

Twisted Eggs Benedict Salad

This unique salad offers a breakfast twist on a traditional favorite. It can be prepped overnight and dressed in the morning, making it a convenient option. The recipe serves 8 people and has 199 calories per serving. The combination of eggs, salad, and a creamy dressing creates a satisfying and indulgent meal.

Cauliflower Potato Salad

This innovative take on a classic potato salad uses cauliflower as a base, along with carrots, olives, and other surprises. It's a healthy alternative that serves 8 people and has 61 calories per serving. This salad is perfect for those looking for a lighter version of a traditional dish.

Chicken Taco Salad

This chicken taco salad is a versatile dish that can be used in various meals, including tacos, sandwiches, omelets, and enchiladas. It serves 6 people and has 143 calories per serving. The recipe is easy to prepare and can be customized with various seasonings and toppings.

Shrimp & Nectarine Salad

A refreshing summer salad, the shrimp and nectarine salad combines shrimp, corn, tomatoes, and nectarines with a tarragon dressing. It serves 4 people and has 252 calories per serving. This salad is perfect for a cool meal on a hot day.

Watermelon and Spinach Salad

This summer salad is a delightful combination of watermelon and spinach, offering a refreshing and healthy option. It serves 8 people and has 84 calories per serving. The combination of sweet watermelon and leafy spinach creates a balanced and tasty dish.

Shrimp Scampi Salad

Combining the flavors of shrimp scampi and fresh spinach, this salad is a favorite among families. It serves 4 people and has 201 calories per serving. The recipe is quick to prepare and offers a delicious and nutritious meal.

Cucumber Tomato Salad

This fast and fresh salad is a winner at every gathering. It serves 6 people and has 90 calories per serving. The combination of cucumbers and tomatoes makes for a simple yet flavorful side dish.

Marinated Tomatoes

These colorful low-calorie tomatoes are perfect for buffets or large gatherings. They can be prepared hours ahead and serve 8 people. With 93 calories per serving, this salad is a great option for any occasion.

Turkey and Pasta Ranch Salad

This easy pasta salad is loaded with fresh veggies and a classic ranch dressing that appeals to kids. It serves 6 people and has 256 calories per serving. The combination of turkey, pasta, and vegetables makes for a satisfying and healthy meal.

Green Salad with Shrimp and Wine Vinaigrette

This tasty green salad with shrimp is light and can be made with whatever vegetables you have on hand. It serves 5 people and has 277 calories per serving. The wine vinaigrette adds a nice touch of flavor to the dish.

Sesame Beef & Asparagus Salad

This meaty salad is wonderful at the start of asparagus season. It serves 6 people and has 160 calories per serving. The combination of beef and asparagus creates a hearty and flavorful dish.

Classic Cobb Salad

This classic salad is a favorite for its variety of ingredients and flavors. It serves 4 people and has 260 calories per serving. The combination of meats, vegetables, and a creamy dressing makes for a satisfying meal.

Heirloom Tomato Salad

This simple yet elegant dish is always a hit with guests. It serves 6 people and has 75 calories per serving. The variety of colors in the tomatoes adds visual appeal to the dish.

Spinach Salad with Warm Bacon Dressing

This comforting spinach salad with bacon dressing is a favorite in winter. It serves 4 people and has 280 calories per serving. The warm bacon dressing adds a rich and savory flavor to the dish.

Dill Garden Salad

This salad features a mix of fresh vegetables and a delicious dill dressing. It serves 6 people and has 75 calories per serving. The combination of vegetables and herbs makes for a refreshing and healthy meal.

Spicy Coleslaw

This coleslaw is a favorite for picnics and barbecues. It serves 8 people and has 34 calories per serving. The spicy dressing adds a kick of flavor to the dish.

Watermelon Tomato Salad

This eye-catching salad combines watermelon and tomatoes for a winning combination. It serves 18 people and has 33 calories per serving. The sweet and tangy flavors create a refreshing and healthy dish.

Italian Potato Salad

This simple-to-assemble potato salad is perfect for picnics and outings. It serves 10 people and has 170 calories per serving. The addition of other fresh vegetables allows for customization.

Radish Asparagus Salad

This fresh spring salad features lemon zest and mustard in the dressing, adding a punch of flavor. It serves 6 people and has 73 calories per serving. The combination of asparagus and radishes makes for a crisp and refreshing dish.

Feta Garbanzo Bean Salad

This quick garbanzo bean salad is a hit with crowds. It serves 4 people and has 268 calories per serving. The addition of grilled chicken or steak can turn it into a hearty main-dish salad.

Garden Tomato Salad

This tomato and cucumber salad is a favorite for its simplicity and freshness. It serves 8 people and has 92 calories per serving. The combination of tomatoes and cucumbers makes for a refreshing and healthy side dish.

Tarragon Asparagus Salad

This asparagus salad is drizzled with a light, lemony vinaigrette and tarragon. It serves 4 people and has 77 calories per serving. The combination of asparagus and tarragon adds a fresh and flavorful touch.

Cucumber and Red Onion Salad

This cucumber and onion salad is a great option for picnics or potlucks. It serves 4 people and has 31 calories per serving. The combination of cucumbers and onions makes for a simple and refreshing dish.

Strawberry-Blue Cheese Steak Salad

This tangy steak salad is a favorite among families. It serves 4 people and has 289 calories per serving. The combination of steak, strawberries, and blue cheese creates a unique and flavorful dish.

Pork Salad

This easygoing meal features healthful veggies, pork tenderloin, fresh herbs, and a warm soy dressing. It serves 2 people and has 229 calories per serving. The combination of ingredients makes for a satisfying and healthy meal.

Spring Pea & Radish Salad

This fresh spring salad is a welcome change from winter dishes. It serves 6 people and has 50 calories per serving. The combination of peas and radishes adds a crisp and refreshing flavor.

Asparagus Spinach Salad with Chicken

This salad is a favorite during the summer months, packed with fresh produce. It serves 6 people and has 267 calories per serving. The combination of asparagus, spinach, and chicken makes for a hearty and healthy dish.

Pork and Balsamic Strawberry Salad

This entree salad is a welcome sign of warmer days. It serves 4 people and has 291 calories per serving. The combination of pork, balsamic, and strawberries creates a unique and flavorful dish.

Nectarine and Beet Salad

This colorful mixed green salad features beets, nectarines, and feta cheese. It serves 8 people and has 84 calories per serving. The combination of ingredients creates a scrumptious and visually appealing dish.

Tuna Nicoise Salad

This classic French salad features veggies, potatoes, tuna, and eggs. It serves 4 people and has 327 calories per serving. The combination of ingredients makes for a hearty and flavorful meal.

Orange Chicken Spinach Salad

This salad features chicken, spinach, mandarin oranges, and red onion, tossed with a tangy vinaigrette. It serves 4 people and has 270 calories per serving. The combination of ingredients creates a refreshing and colorful dish.

Strawberry-Turkey Spinach Salad

This light and refreshing salad features fresh strawberries, yellow peppers, and baby spinach. It serves 4 people and has 260 calories per serving. The combination of ingredients makes for a visually appealing and nutritious dish.

Refreshing Shrimp Salad

This filling yet light salad features avocado, strawberries, and shrimp, with a variety of dressings to choose from. It serves 4 people and has 239 calories per serving. The combination of ingredients creates a refreshing and satisfying meal.

Low Calorie Salads FAQ

How can I make a filling, low-calorie salad?
To make a low-calorie salad more filling, start with a base of fiber-rich greens or chopped vegetables and then add in lean protein like grilled chicken, beans, tofu, or hard-boiled eggs. You can also bulk up the salad by adding hearty grains, roasted seasonal vegetables, a spoonful of hummus, or some healthy fat like avocado or nut butters.

What dressings are best for low-calorie salads?
Dressings made with lemon juice, vinegar, mustard, or Greek yogurt are some of the best low-calorie options. They’re easy to make at home and can be adjusted for dietary needs. For example, a classic vinaigrette with lemon juice, olive oil, and Dijon mustard adds brightness without adding extra calories and works with most salads. If you’re avoiding dairy, blend some tahini with fresh herbs and a little water to make a creamy, dairy-free dressing for richness and balance without needing yogurt or sour cream.

Can low-calorie salads include grains or pasta?
Yes, you can make low-calorie salads using grains and pasta, as long as you keep portions in check and balance them with plenty of vegetables and lean protein. Whole grains like quinoa, bulgur, or farro are fiber-rich and add a nice texture, making salads more satisfying without adding too many calories. For pasta salads, pair the pasta with crunchy veggies, herbs, and a light vinaigrette.

Top 19 Tips to Save Money on Plant-Based Shopping

Top 19 Tips to Save Money on Plant-Based Shopping

M Hasan    4:02 AM   

About the Experts

Bridget Wood is a registered dietician nutritionist and certified diabetes care education specialist with a private practice in Reno, Nevada. She also serves on the Advisory Board for Risely Health and acts as a diabetes coach with Your Diabetes Insider.

Beth Stark is a registered dietician nutritionist with a private practice in Harrisburg, Pennsylvania. She works with individual patients, brands, and organizations to create custom recipe plans and provide health and wellness guidance.

Erika Allen is the founder and CEO of Urban Growers Collective, an organization focused on community food security.

Sandra Zhang is a registered dietician nutritionist and pediatric dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. She specializes in treating weight management, hyperlipidemia, prediabetes, nutrient deficiencies, gastrointestinal conditions, and enteral nutrition.

Kelsey Lorencz is a plant-based registered dietitian in Saginaw, Michigan. She runs Graciously Nourished, a platform that prioritizes sustainable healthy eating habits, meal planning, and quick-and-easy recipes.

Dani Lebovitz is a registered dietician nutritionist, pediatric dietitian, and owner of Kid Food Explorers. She’s also a certified diabetes care education specialist and serves as a peer reviewer for several nutrition journals.

Toby Smithson is a registered dietician and senior manager of nutrition and wellness for the American Diabetes Association. She’s also the founder of Diabetes Everyday, an organization that supports diabetes management through nutrition and lifestyle.

JaLorean Hayes is a registered nurse, public health expert, and founder of Meal Maps, a platform that helps people manage health conditions through diet and nutrition.

Joan Salge Blake is an award-winning nutrition professor at Boston University and host of the nutrition and health podcast Spot On! She’s also a spokesperson for the Academy of Nutrition and Dietetics and author of several nutrition books.

Vandana Sheth is a registered dietitian nutritionist who specializes in plant-based and diabetes nutrition. She runs a nutritional consulting business in Los Angeles and is a Fellow of the Academy of Nutrition and Dietetics.

Highlights

There are many potential health benefits associated with a nutrient-dense, plant-based diet. However, it’s a misconception that plant-based or vegan diets are more expensive. Experts recommend being selective about which organic produce you buy and knowing when to buy canned or frozen. Shopping sales and using apps can help you significantly cut down on your grocery bill. If you’re looking to eat more plant-based foods, you don’t have to spend a lot of money. A vegan or vegetarian diet—or one simply that has more plants added to it—can be affordable if you know how to save money on groceries, and, in many cases, they can cost less than following a traditional diet. So yes, you can still eat plant-based on a budget.

“When people think of plant-based eating, they think they need specialized products,” says Bridget Wood, RDN, CDCES, a registered dietician nutritionist in Reno, Nevada. “But you can get the job done with things like beans, legumes, nuts, tofu, edamame, vegetables, fruit, and whole grains. These items are often more affordable than the packaged convenience plant-based foods and can be more nutritious as well.”

Think of it like this: You’re going to want a protein with dinner. Well, at FreshDirect, you can get turkey breast for $8.29 a pound or steak for a minimum of $10.99 a pound (and the price goes up considerably for more popular cuts)—or you can get 14 ounces of organic tofu for $3.69. The plant-based option costs significantly less.

Why Follow a Plant-Based Diet

Before we jump into how to save money on groceries, let’s talk about what plant-based eating means. Unlike a vegan or vegetarian diet, a plant-based diet may include some meat and animal products, as well as poultry and seafood. So you can be a vegan eater and follow a plant-based diet—or you can be a flexitarian on a plant-based diet. (A flexitarian diet leans towards plants without completely cutting out meat.)

Eating a plant-based diet simply means eating more plants, including plant-based protein. “Because a well-planned plant-based diet will include an overall abundant intake of powerful, health-protective vitamins, minerals, and plant nutrients, it offers many health perks,” says Beth Stark, RDN, LDN, a registered dietician nutritionist with a private practice in Harrisburg, Pennsylvania. “This includes a lower risk for chronic diseases like heart disease, diabetes, and certain cancers. A plant-based diet also promotes a healthier gut, thanks to a higher fiber intake.”

Of course, to get those health benefits, you need to eat balanced meals. Think of a protein (for instance, tofu, beans, nuts, or seeds), a healthy fat (such as avocado, olives, or olive oil), a whole grain (like brown rice, quinoa, or oats), and a vegetable or fruit at every meal. “A plant-based diet isn’t a healthier option and won’t deliver positive health benefits when it’s lacking in nutrient-dense foods,” adds Stark.

Now that we’ve gone over the whys of following a plant-based diet, let’s talk about how you can lower your grocery bill.

Tips to Save Money on Groceries

1. Plan around what will spoil first
   “Before shopping, always create your upcoming week’s meal plan to focus on fresh ingredients that are verging on the end of their shelf life and need to be used up,” says Stark. This step prevents you from buying duplicate ingredients that might go to waste, ultimately causing you to throw dollars right in the trash.

2. Buy in bulk
   “Shop in bulk, especially for dry goods or canned goods,” says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Research from the University of Massachusetts Amherst estimates bulk items, on average, come at about a 30% discount.

3. Batch cook whole grains
   “Prepare a big batch of your favorite whole grain, like super budget-friendly brown rice, at the beginning of the week to incorporate into quick meals like grain bowls, salads, casseroles, tacos, or stir-fries when you’re especially time-pressed,” says Stark.

4. Plan several meals with the same protein
   “If you have two to three meals or snacks that will use pinto beans, it’s easy to cook a batch on the weekend and use these throughout the week to create several different meals,” says Kelsey Lorencz, RD, a plant-based registered dietitian in Saginaw, Michigan.

5. Freeze produce
   Have extra cauliflower from salad prep or extra bananas that went brown too fast? Freeze them in freezer-safe zip-top bags. You can use them to make a plant-based breakfast or dessert.

6. Use the whole plant
   “Maximize your money and minimize food waste by finding creative ways to use every last bit of your produce!” says Dani Lebovitz, MS, RDN, CDDS, CDCES, a pediatric dietician and owner of Kid Food Explorers.

7. Start gardening
   “Plant a garden,” says Toby Smithson, RDN, CDCES, FAND, a registered dietician and senior manager of nutrition and wellness for the American Diabetes Association.

8. Avoid mock meats
   “Avoid using a lot of plant-based convenience foods such as mock meats and cheeses, as the price can be pretty hefty on these pre-packaged foods,” says Lorencz.

9. Choose protein strategically
   “Stick to the basics,” Zumpano advises. “Tofu is much less expensive than meat alternatives.” Mock meats and plant-based alternatives for animal products are pricey—but they’re also not as healthy as you think they might be.

10. Buy frozen and canned produce
    “For produce, check out the price of frozen versus fresh—it can be a significant cost savings,” Zumpano says.

11. Choose organic food wisely
    “Organic food is more expensive,” Zumpano says. Organic farms tend to have higher labor costs, more expensive farming methods, and produce less food—all of which drive up costs that fall onto you, the buyer.

12. Buy on-sale foods
    “One of the best bargains in the supermarket is to buy foods that are marked down in price,” says Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University and host of the nutrition and health podcast Spot On!

13. Shop around
    Need saffron or tofu? “Shop at ethnic markets to find better pricing—for example, Indian grocery stores for spices and Asian markets for tofu,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietician nutritionist and author of My Indian Table.

14. Find major savings using apps
    Many grocery chains today have their own apps, so you can check out prices ahead of time. These apps also offer insight into current sales and often have in-app exclusive deals based on what the store has an excess of at a given time.

15. Clean your pantry and fridge
    “Clean up your pantry or fridge,” Zhang says. Keeping your fridge and pantry tidy also helps prevent overbuying, as it’s easier to see what you have, so you don’t accidentally get duplicates.

16. Buy seasonal
    “When we shop produce in season, we get the benefits of fresher food at a lower cost,” Hayes explains.

17. Get a produce saver
    “Invest in a produce saver,” Hayes recommends. This can be in the form of specialty containers, storage bags, or ethylene gas absorbers.

18. Avoid costly food traps
    Spice blends can be pricey—and they often go bad before you finish using them. Make your own and use up ingredients like crushed red pepper and dried basil, for instance, when blending your own pizza seasoning.

19. Use local resources
    “SNAP (Supplemental Nutrition Assistance Program) helps low-income households afford groceries,” says Allen. “And Double Up Food Bucks matches SNAP dollars spent on fruits and vegetables at participating farmers markets and grocery stores.”

20. Produce Mistakes You Didn’t Know You Were Making
    There are common mistakes people make when choosing and storing produce that can lead to waste and higher costs. Being aware of these can help you save money and reduce food waste.