Category: Diet & Nutrition

We’ve all grown up hearing “an apple a day keeps the doctor away”, but it turns out the benefits of a banana a day could be just as good. Bananas are packed with vitamins and nutrients and when you eat a banana on a regular basis, they help to maintain and improve your overall health. In other words, eating a banana a day is definitely the way to go to stay healthy.

However, it’s important to remember not to go overboard with your daily banana intake. According to Healthline, you should stick to the recommendation of one or two bananas a day, but no more than that. Eating too much of any food, even one as healthy as bananas, can lead to weight gain or deficiencies in nutrients. There are plenty of benefits to your body when you eat a banana every day

1. You’ll be supporting your gut health.

Now, more than ever before, we are seeing the importance of gut health on overall wellbeing. There are many strategies to best eat for your microbiome, but it can start with a banana. According to a 2017 study review in Nutrition Bulletin, bananas contain resistant starch, which works to increase the production of short-chain fatty acids—essential for gut health. So, we can thank bananas for stabilizing our gut and providing nutrients for our microbiome.

2. You may lose weight.

A benefit that never goes under-appreciated, eating bananas daily can help us reach our weight loss goals. Packed with fiber and protein, bananas will keep you fuller for longer, despite being just over 100 calories a piece. They even made Healthline’s list of the 20 Most Weight-Loss-Friendly Foods on The Planet. So, the next time you’re at the grocery store, make sure to pick up a bunch.

3. You can improve your skin.

When you think of foods that improve your skin, you probably think of salmon, avocados, or maybe walnuts—but bananas can be a game-changer when it comes to skin health. It’s all due to the vitamins and minerals in bananas, specifically the manganese that boosts collagen levels. No matter what your skin difficulties are—acne, wrinkles, dry skin—eating a banana a day can help. Healthline even suggests a banana face mask could help to do the trick, but I think we’ll stick with eating our bananas instead.

4. You’ll improve your energy level.

Especially when eaten before or after a workout, bananas can be instrumental in boosting your energy levels and keeping you from feeling fatigued throughout the day. The results from a PLOS One 2012 study on male athletes found that those who refueled with a sports drink every fifteen minutes as opposed to a banana and water performed worse overall in long-distance cycling races. Therefore, there was a direct correlation between eating a banana and increasing energy levels on performance.

5. You’ll get a boost of potassium, which supports heart health.

Bananas are known for their potassium, but did you know that potassium can help to strengthen your heart? Well it absolutely can—so eating a banana a day can lead to a healthy heart. Most people do not consume enough potassium in their daily diet, which often can have a direct impact on blood pressure control and other components of heart health. Additionally, a potassium-rich diet—AKA eating a banana every day—can lower your risk of heart disease by 27%. So, it’s time to add this fruit favorite into your daily routine.

©© Provided by Eat This, Not That!

6. You will enhance your vision (both during the day and at night).

No, we’re not talking about carrots. According to the National Institute of Health, bananas contain Vitamin A, which works to do three things, protect your eyes, maintain normal vision, and improve vision at night. So, there’s no need to overdo it with your carrot consumption and risk your skin turning orange. Instead, the move is definitely to stick with a banana a day because not only does it enhance your vision, but it has so many other health benefits too.

Ripening Hints

Both bananas and apples are considered climacteric fruits, or fruits that continue to ripen after they’ve been picked. As they ripen, both fruits emit ethylene gas, a naturally occurring plant hormone. This hormone signals anything stored nearby to hurry up and ripen. Apples produce even more ethylene gas than bananas, so while it’s really common to store them together, it’s not ideal for the overall taste, texture, and longevity of either fruit.

Other fruits that have a similar effect (although to a less severe degree) include avocados, pears, and tomatoes. That said, if you even want to ripen an avocado faster, store it near your bananas! 

To slow ripening down, store bananas on their own, and also break up the bunch a little. Bananas not only ripen the fruit around them, but when in a concentrated bunch, will also self-ripen.  Basically, leading to bananas that are destined to be bread or muffins. Next time you bring your bananas home, be sure to give them a wash, then place them on their own deserted island to save yourself from food waste—or a toddler uprising.

Source:  Rachel Linder for Eat This, Not That©

Related:  What Happens to Your Body When You Eat a Banana Every Day – TUTORING YOU

The 2025-2030 Dietary Guidelines for Americans, released this week, reinforce a familiar message: we should eat more whole foods and protein.

Building meals around whole, nutrient-dense foods remains the cornerstone of a healthy diet.

Updated every five years, these federal guidelines shape nutrition education and public health messaging nationwide. The guidelines are issued jointly by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture.  Basically, the recommendations reflect the most current, evidence-based nutrition science for the general, healthy population. While written primarily for health professionals, the guidance also helps translate nutrition science into everyday practice.

The newest edition retains many long-standing principles from previous guidelines.  In addition, also introduces several updates that are drawing attention from nutrition professionals.

What stayed the same

At their core, the 2025-2030 guidelines continue to emphasize eating patterns that support long-term health.

Whole, nutrient-dense foods:

The guidelines emphasize vegetables (3 servings per day, for someone consuming 2,000 calories daily), fruits (2 servings per day for a 2,000-calorie diet), whole grains and other minimally processed foods that provide essential nutrients such as fiber, vitamins and minerals.

Highly processed foods in moderation:

Limiting foods such as chips, cookies, candies and sugar-sweetened beverages is recommended. These items are typically high in added sugars, saturated fat and sodium, which are associated with increased risk for diet-related chronic diseases.

Saturated fat limits:

The recommendation to limit saturated fat intake to less than 10% of total daily calories remains unchanged. For someone consuming 2,000 calories per day, this equates to about 22 grams of saturated fat.

What’s new

While the overall foundation remains familiar, the updated guidelines introduce several changes that may require additional context for consumers.

Fat and protein sources:

The guidelines place greater emphasis on red meat, full-fat dairy products, butter and beef tallow. Regularly choosing these foods as primary sources of fat or protein may make it more difficult to stay within the recommendation to limit saturated fat intake to less than 10% of daily calories, which is associated with an increased risk of cardiovascular and other diet-related chronic diseases.

Nonnutritive sweeteners:

Guidance on nonnutritive sweeteners has been updated. Current evidence indicates sweeteners such as sucralose are safe within established limits and may help some individuals manage calorie or carbohydrate intake.

What it means for consumers

Despite the updates, the guidelines’ emphasis on whole foods and limiting highly processed items remains the foundation of national nutrition guidance.

“The updated guidelines continue to emphasize whole, nutrient-dense foods as the foundation of a healthy eating pattern,” said Hannah Wilson, an assistant professor in Clemson University’s Department of Food, Nutrition and Packaging Sciences and a registered dietitian. “As consumers navigate updates to the guidelines, focusing on balance and overall dietary patterns remains key.”

Individuals with questions about how the recommendations apply to their own health goals are encouraged to seek guidance from qualified professionals, such as healthcare providers or Extension nutrition educators.

Source: news.clemson.edu©

Related:  New Dietary Guidelines 2026 – TUTORING YOU

The Trump administration announced new 2026 dietary guidelines on Wednesday.  It included an inverted food pyramid that places red meat and whole-fat dairy at the top alongside fruits and vegetables.

“We are ending the war on saturated fats,” Health and Human Services Secretary Robert F. Kennedy Jr. said during a press conference. “My message is clear. Eat real food.”

Some Controversy

The new guidelines encourage research-backed practices. Specifically eating more fruits, vegetables and whole grains, as well as reducing intake of highly processed foods. But it offers different guidance than what health experts say about eating large amounts of red meat, whole milk and cheese.

The new dietary guidelines call for prioritizing high-quality protein, healthy fats, fruits, vegetables and whole grains, while avoiding highly processed foods and refined carbohydrates.

A high intake of red meats and processed meats has been associated with a higher risk of cancer, diabetes, heart disease and premature death.  So states Dr. Frank B. Hu, chair of the Department of Nutrition at the Harvard T.H. Chan School of Public Health in a Harvard Health Publishing article in 2020.

In addition, having too much saturated fat in your diet can lead to spikes in your cholesterol levels and increase your chances of heart disease and stroke.  And according to the American Heart Association, full-fat dairy tends to be high in saturated fat.

The Dietary Guidelines for Americans is updated every five years. It is then used to formulate guidance for school lunch requirements, hospitals.

The American Heart Association welcomed the new dietary guidelines and commended the inclusion of several important science-based recommendations.  Additionally, commending the emphasis on increasing intake of vegetables, fruits and whole grains while limiting consumption of added sugars, refined grains, highly processed foods, saturated fats and sugary drinks.

These elements align closely with the longstanding dietary guidance of the American Heart Association and other public health authorities.

Source: cnbc.com©; USDA

Related:  What to know about the new dietary guidelines – TUTORING YOU

Continuing with Tiny Diet Changes

Skip the sugar in your daily coffee or tea

Coffee add-ins could be adding in unnecessary extra calories to your diet. According to the Mayo Clinic, common calorie culprits include sugar, half-and-half, whipping cream, and even fat-free milk. Meanwhile, black coffee has only five calories. Registered dietitian Andy Bellatti adds that another good swap is unsweetened plant milk instead of the sweetened ones for your beverages.

Ditch the condiments

Topping foods with heavy sauces or condiments could add extra calories and often little nutritional value. For example, ketchup often has a high amount of sugar. According to Monica Auslander, a registered dietitian and founder of Essence Nutrition, one teaspoon of ketchup is equal to eating a sugar packet. “It’s deceiving because it has no fat, so people think they can enjoy freely,” she says. “Unfortunately, we now know that sugar is far more insidious than fat.” Fortunately, there are healthier lower-calorie options such as pesto, hummus, and DIY recipes. These are the condiments that are bad for your health.

Cut back on alcoholic drinks

It could be beneficial for your health and your weight loss goals to drink more water and less alcohol. Dr. Bazilian says that alcohol doesn’t have to necessarily be avoided altogether. but you should think if and where alcohol fits in the context of your overall health goals. “Aside from calories, alcohol doesn’t offer much by way of nutrition, so it’s at minimum an important decision to have going into any weight-loss program for yourself whether, how often, what type and how much may or may not fit in your timeline and goals,” she says. Alcohol also reduces inhibitions sometimes making it more challenging to make healthy eating choices, according to Dr. Bazilian. And alcohol may negatively impact sleep which plays a role in healthy metabolism, she adds.

Allow yourself a little wiggle room

• Wiggle room here refers to the flexibility or allowance you can give yourself in your diet — for example, eating a small treat or enjoying a favorite food without derailing your overall health goals.

Source:    Readers Digest©

Photo Credit:  oscarhdez/Shutterstock

Thanks for reading!

Continuing with Tiny Diet Changes

Cook most of your meals at home

Eating at home puts you more in control of what you eat and how much you eat. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that people who ate at least five home-cooked meals were 28 percent less likely categorized as overweight. And they were 24 percent less likely to have excess body fat than participants who ate less than three home-cooked meals per week. Here are the weight loss rules pros cheat on.

Try measuring high-calorie ingredients

Portion control is another key element of weight loss. Part of the process is understanding an actual serving size. Measuring high-calorie ingredients will help you learn to eyeball portions. Even calories from healthy foods add up. “One of the foods people love are healthy fats, which are great,” Amari Thomsen, MS, RD, LDN, dietitian, and founder of Eat Chic Chicago says. Your definition of a handful of nuts might be four times bigger than an actual serving size, she warns.

Swap instead of restricting

Different foods have different nutritional values, even if they sometimes have the same number of calories. And making a few simple food swaps could be beneficial for both your health and your waistline. Felicia Stoler, RD, an exercise physiologist, suggests swapping margarine for butter, corn oil for soybean oil, corn-fed proteins for grass-fed proteins, and artificial egg whites for farm fresh eggs. “Smart consumers are choosing grass-fed options because those tend to have more nutrients and fewer added hormones,” Stoler says.

Nix your soda habit

Liquid calories could sabotage weight loss success. Soda is an obvious culprit, but fruit juice, energy drinks, alcohol, and other sugary beverages could all also add to weight gain or obesity, according to research. “Sometimes a bottle of iced tea or juice has 2.5 servings,” says Lisa Lillien, founder of HungryGirl.com and author of the book The Hungry Girl Diet. “Read labels and you’ll see it’s just not worth it.” Dr. Bazilian adds that sodas and other fruit “drinks” don’t satisfy hunger—meaning you may eat equal or more in food calories too. These are the quick weight loss tips nutrition pros swear by.

Switch salad dressings

Fresh salads with fruits and vegetables are a great way to pack a nutritious punch. But using a high calorie dressing with lots of fat, salt, and sugar could be adding unnecessary calories. Libby Mills, MS, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetics, says pre-made dressings are one of the worst offenders. Instead, ask for salad on the side when eating out or use fresh lemon juice, vinegar, and olive oil for a lighter option. Here are other salad mistakes that could cause weight gain.

Photo Credit:  Photographee.eu/Shutterstock

Article ends at Part 6

Related:  Pt. 6: 30 Tiny Diet Changes That Can Help You Lose Weight – TUTORING YOU

Continuing with Tiny Diet Changes

Balance your meals

Cutting out food groups is not the healthiest weight loss solution. “When you eliminate either fats or carbohydrates, you’re probably eating way too much of what’s left over,” says Kristin Kirkpatrick, MS, RD, manager of wellness nutrition services at the Cleveland Clinic Wellness Institute. For example, if you cut out fat, you could overdo it on carbohydrates or vice versa. Instead, Kirkpatrick recommends balancing your meals and having one whole grain carbohydrate at each meal and opting for low-fat dairy products and lean meats. 

Use a large fork

It might seem counterintuitive to eat with a large fork, but a study published in the Journal of Consumer Research found that restaurant diners who used big forks ate significantly less than those eating with small forks. Researchers believe using a big fork gives people the idea that they are filling up since larger forks hold more food, CBS News reports.

Or eat with your hands

Eating finger foods takes more time leading to a more satisfying experience, Amy Gorin, RDN, owner of Amy Gorin Nutrition in Jersey City, New Jersey says. “I’ll often include finger foods in my clients’ meal plans, as it’s not just kids who love to eat with their hands,” she says. Some good options include lightly salted edamame, hummus, whole-grain crackers, sliced mushrooms, and sliced bell peppers.

Splurge for the pre-chopped and pre-washed produce

If taking the time to slice and dice vegetables holds you back from eating them, then invest in the pre-chopped or pre-washed vegetables. Rene Ficek, RD, the lead nutrition expert at Seattle Sutton’s Healthy Eating says fresh produce is the cornerstone of healthy nutrition—and using pre-chopped vegetables could cut your cooking time in half. “Plus, keeping sliced veggies and prepared dips like hummus are great to have on hand at all times,” Fieck adds.

Always keep healthy snacks on hand

Eating healthy is easier if you prepare for the expected and the unexpected. That’s why Lara Felton, RDN, head of the dietary team at mobile nutrition app ShopWell recommends preparing filling snacks for work or school. “I find that people often make poor food choices because they get so hungry, they just grab whatever is close,” she says. “If you have something healthy already tucked in your bag or briefcase, you’ll save yourself the extra calories and eater’s remorse.” She recommends packing snacks that have a balance of carbs, protein, and healthy fat to keep your energy levels up and hunger at bay, but nothing too perishable or fragile.

Photo credit:  Kiian Oksana/Shutterstock

Related:  Pt. 5: 30 Tiny Diet Changes That Can Help You Lose Weight – TUTORING YOU