Thought chia seeds were only for Chia Pets? Think again.
For starters, the tiny-but-mighty seeds—look for them in the “natural” aisle—offer an impressive bundle of nutrients.
Shakes. Bars. Bread. Cereals. Cookies. Chips. Water.
“The food industry has gone hog-wild putting protein in everything,” says Christopher Gardner, professor of medicine at the Stanford University School of Medicine.
“Protein consumption is higher in the U.S. and Canada than in any other region in the world, yet companies now sell protein water. We’re obsessed with protein.”
In a study funded by the Dairy Farmers of Canada, scientists randomly assigned 22 older women to drink two cups a day of whole milk, skim milk, or almond milk for three days while doing their usual exercise and for three more days while taking 50 percent more steps than usual.
Could eating healthy protein foods lower your risk of memory loss?
Researchers tracked roughly 77,000 people for 20 years. They measured “subjective cognitive decline” by asking questions like “Do you have more trouble than usual remembering recent events?” and “Do you have trouble finding your way around familiar streets?”
The risk of cognitive decline was 38 percent lower for every 3 servings per week of beans the people ate. It was 14 percent lower for every 3 weekly servings of skinless chicken and 7 percent lower for every 3 weekly servings of fish. In contrast, the risk was 16 percent higher for every 3 weekly servings of hot dogs.
Though the scientists “adjusted” for education, income, exercise, family history of dementia, and more, something else could explain the link between healthy proteins and memory.
Why do health experts recommend eating seafood once or twice a week? Among the reasons: You’re in good company. In studies that track thousands of people for years or decades, frequent seafood eaters have a lower risk of heart attacks and strokes.
Healthy EatingLindsay Moyer, MS, RDN, Kate Sherwood
Tofu and tempeh have a stellar—and well-deserved—reputation. For starters, they come from soybeans, so they’re uber-nutritious. You can count on some magnesium and iron. Plus, you get a decent dose of calcium (from many brands of tofu) or potassium and fiber (from tempeh). Soybeans also bring the good kind of fat to your table.
Healthy EatingLindsay Moyer, MS, RDN, Kate Sherwood
Roughly 20 percent of women and 4 percent of men aged 50 or older have osteoporosis, or brittle bones. Another 50 percent of women and 30 percent of men 50 or older have osteopenia, or low bone mass. Here’s what you can do to protect your bones.
For starters, beans are plant proteins, so they’re easier on the planet than red meat, poultry, and dairy. And they’re vitamin and mineral overachievers. It’s not just fiber and protein. Beans are also packed with potassium, magnesium, folate, zinc, and iron. Is that a bargain, or what?
Experts estimate that even if all fossil fuel emissions stopped instantly, the world’s food system would still put us on track to exceed the Paris Climate Agreement’s goal of only a 1.5°C rise in global temperature by 2100. Here’s how your diet can make you—and the planet—healthier.
Getting enough vegetable powder? Protein-packed junk food? High-calorie candy? Dressed up sugar water? It’s hard enough to eat—and stay—healthy. Who needs tricky ad pitches to confuse us!
Here’s a sampling.
