How to Lower Triglycerides: 7 Proven Ways to Lower Your Levels and Why You Should

If you have been told that you have high triglycerides, you might be wondering what they are, why they matter, and what you should do. Understanding triglycerides is an important factor in maintaining good heart health and high triglyceride levels are a serious risk factor for many conditions. Fortunately, there are easy ways to lower triglycerides naturally.  What Are Triglycerides? Triglycerides are lipids — a type of fat. When you eat, your body doesn’t typically use all of the calories at once. The excess calories are stored as triglycerides, enabling your body to use this energy later. These lipids are therefore a vital source of energy for the body, and the most common type of fat found in the body. They are essential for a wide variety of bodily functions.   What Is the Difference Between Triglycerides and Cholesterol? While both triglycerides and cholesterol are lipids, they serve different purposes and have different characteristics. Cholesterol is a waxy substance produced by your liver. While triglycerides function primarily as energy storage, cholesterol is used to make cell membranes, some hormones and vitamin D.  You have probably heard of “good” cholesterol (HDL) and “bad” cholesterol (LDL) and you probably know to keep your LDL levels under control. However, while high LDL and high triglycerides often occur together, they are considered separate risk factors. It is possible to have high LDL and low triglycerides, and vice versa.     What Are the Risks of High Triglycerides? Evidence shows that high triglycerides are linked to a number of health risks, including: Coronary heart disease Vascular disease Heart attacks Strokes 7 Proven Ways to Lower Your Triglycerides Your doctor will typically advise you to try proven dietary and lifestyle adjustments first, resorting to medication only if these measures don’t help. So, how can you lower triglycerides naturally? There are a number of foods that lower triglycerides and some lifestyle changes are important too. Here are some ways to get started — and these measures will also improve your overall heart health. 1. Watch Your Sugar Intake Sugar occurs naturally in numerous ways in your diet — for example, fructose in fruit or lactose in milk. However, most people consume much more sugar than they need, and this sugar is then converted into triglycerides for storage.   Check food labels to see how much sugar food contains, switch to low-sugar alternatives and avoid adding extra sugar to your diet, such as putting sugar in your coffee. The American Heart Association recommends adding no more than six teaspoons of sugar a day for women and nine for men.  2. Choose Healthy Fats Your body needs fat to function, but some fats are healthier than others, especially for your heart. Try to limit your fat intake and choose polyunsaturated fats for cooking where possible, such as: Corn oil Soybean oil Safflower oil Sunflower oil Olive oil Many of these oils are rich in omega-3 fatty acids, which have been shown to help lower triglycerides.  3. Eat More Fish and Less Red Meat Oily fish, such as salmon, sardines, mackerel, cod, herring, tuna, and trout, are also high in omega-3, and eating at least two servings a week can improve your overall heart health and bring down triglycerides. By contrast, foods high in saturated fat — like red meat — are also high in triglycerides, so by replacing these with fish, you are taking an important step.  4. Eat Your Veggies, Seeds and Nuts Vegetables, seeds, nuts and grains are also excellent foods that lower triglycerides. Choose low-fructose vegetables, such as: Green beans Eggplant Spinach Kale Bok choy Zucchini  Carrots Parsnips Brocccoli Cauliflower Squash Whole grains such as wholemeal bread, brown rice, quinoa and buckwheat are also proven to lower triglycerides, as are flaxseeds, walnuts, almonds, pecans, cashews, sunflower seeds and other types of nuts and seeds, which are typically high in omega-3 fatty acids. However, nuts and seeds can be high in fat, so enjoy them in moderation.  5. Lose Excess Weight Away from dietary changes, the single biggest thing you can do to lower your triglycerides is to shed any extra weight you are carrying. This is because losing weight decreases the amount of fat your body is storing, and triglycerides are the main fat storage mechanism. Reaching a healthy weight can put triglyceride levels back into a normal range and even losing just 5% of your weight will help. 6. Get Regular Exercise Exercise contributes to weight control, of course, but that’s not the only reason you should get your body moving if you want to lower your triglycerides. When you exercise, your muscles burn energy — and guess what they use for fuel? Exercise, therefore, leads to a decrease in triglycerides in your bloodstream.  Exercise can also reduce triglyceride production in your liver, further reducing your overall levels. Aim for 20-30 minutes of aerobic activity for five days a week. As an added bonus, this should also cause your levels of “good” cholesterol, HDL, to rise.  7. Limit Alcohol Consumption and Quit Smoking Alcohol contains a lot of sugar and calories that your body doesn’t need, so alcohol consumption contributes to high triglyceride levels, among other health issues.   Smoking disrupts lipid metabolism and causes an imbalance in your bloodstream, increasing triglycerides while decreasing “good” cholesterol.  Can Supplements Help Lower Triglycerides? Yes, studies have shown how a number of supplements and vitamins can potentially reduce triglyceride levels.  Fish oil: As mentioned, fish oil contains omega-3 fatty acids that are known to assist with good heart health. Vitamin D: A recent study found that Vitamin D supplementation can significantly improve triglyceride levels in people with type 2 diabetes. A previous study in 2019 found this in the general population, too, although the mechanism for this is not yet widely understood.  Curcumin: A study in 2017 found that this compound, found in turmeric, significantly reduced triglyceride levels as well as LDL, the “bad” cholesterol.  Niacin: This B vitamin has been used to lower triglycerides, but it doesn’t work for everyone and can cause side effects in high doses, so speak to your doctor about whether it is right for you. Fenugreek: A review in 2020 concluded that fenugreek was effective at lowering lipid levels, including triglycerides. However, the studies used in the review were small, so more research is needed in this area.  Consult your doctor or healthcare professional before starting any supplements, especially if you have other health conditions or are taking any medication.  How to Lower Triglycerides and Improve Heart Health Reducing your triglyceride levels starts with the dietary and lifestyle changes outlined above. By understanding what triglycerides are and how they function, you can make healthier eating choices that should help your levels come down.  All of these choices are good for your overall health, too, so consider lowering triglycerides as part of an overall health improvement effort. By making conscious decisions about what you eat and how you exercise your body, you will see results fast and protect yourself against future health problems.

Health and fitness are more than just buzzwords, as people have eagerly taken accountability for their physical well-being. To achieve this, they’ve optimized their nutrition with plenty of lean meats, fresh produce and other wholesome foods. But it begs the question: How much protein is too much protein?  Consumers are regularly bombarded with advertisements for shakes, powders, bars and supplements. Occasionally, a high-protein diet fad circulates, promising more energy, muscle mass and curbed cravings. Although increasing your intake has proven benefits, there are some drawbacks.  The Protein Craze First, there was the Atkins Diet, then the paleo and keto craze. This type of diet culture has been around for a long time. Yet, consumers seem to be talking about meat and plant-based sources more than ever before. According to one report, user searches for “high protein” reached a five-year high in 2023, with a 32% increase in online discussions year over year since. Much of this interest is driven by cleaner eating and a lower carbohydrate and fat intake. There is also an endless array of options at supermarkets and restaurants, as companies capitalize on the trend with powders, bars and delectable menu offerings. Sales of high-protein products rose by 21.6% from 2021 to 2022.  This nutrient isn’t bad for you, though. In fact, people experience greater satiety, body composition and performance from eating more of it. There is also a greater awareness of the health advantages, as the medical community has dispelled myths around animal-based sources. The problem lies in overeating it. How Much Protein Should You Eat in One Day? The amount of meat and plant-based protein you consume depends on several factors, such as your body weight, age and whether you are pregnant or breastfeeding. Experts say the recommended daily allowance is 0.8 grams — 10% to 35% of daily calories — for those 18 and over.  About three-quarters of Americans meet or exceed the suggested amount. However, 90% do not eat enough seafood, while over half do not meet this amount of nuts, seeds and soy products.  What Happens When You Eat Too Much Protein — Or Too Little? When you eat too much meat, several things can happen to your body. For instance, you may not get enough fiber, which can cause constipation. Conversely, some people experience diahrrea after supplementing with dairy products and processed foods. Despite what popular diet culture tells you, excessive intake could cause you to gain weight instead of lose it. One study even showed that eating foods like meat, eggs and plant-based sources during the first year of your life results in a higher body mass index, higher fat mass and a greater risk of obesity later in life.  Animal sources also contain the amino acid leucine, which may cause plaque buildup and artery blockages after accumulating in the vascular system. This leads to arteries hardening — a major risk factor for a heart attack or stroke. Of course, the most alarming outcome of overconsumption of red meat is cancer. Studies show an increased prevalence of gastrointestinal, colorectal and breast cancer due to the presence of heme iron, which stimulates oxidative stress, resulting in tumors. What Are Good Protein Sources for a Healthy Diet? If you’re wondering how much protein is too much protein for your health, others could be questioning how to increase their intake. Although supplements can compensate for a lack of nutrients, it is best to get more nutrients from whole foods. Beans, legumes, egg whites, fish, lean meats, nuts and seeds, and dairy products are the most nutritious sources for a well-balanced diet. Soy products like tofu are also excellent sources for plant-based dieters.  Avoid eating animal protein and processed foods high in saturated fat, including fatty cuts of beef, pork and lamb, ground beef, deli meats and duck. These products can increase your risk of cardiovascular disease and diabetes.  It’s About Balance, Not Excess Protein is an essential component of your daily diet. However, it does not supersede other wholesome foods containing fiber and carbohydrates. Striking a balance between protein intake, grains, produce and dairy products is crucial for optimal health. Likewise, listening to your body better indicates what it needs, whether cutting back on how much you consume or increasing the amount.  Frequently Asked Questions When Should You Consume Protein? Consider eating protein earlier in the day, especially if you work out. Starting your morning with a protein shake, cottage cheese, Greek yogurt, or eggs will support muscle recovery and growth by giving you a steady source of amino acids. It is also more satiating, making you feel fuller for longer.  How Do You Handle Meat Safely? It is crucial to handle meat carefully to avoid the spread of harmful bacteria, such as Salmonella, E. coli and Campylobacter. You should wash your hands for 20 seconds with warm, soapy water before, during and after preparing meat. Also, thoroughly clean countertops, dishes and cutting boards that came into contact with it. To keep you and others safe, avoid cross-contamination with other foods, ensure meat is cooked to the appropriate minimum internal temperature and properly store it in the refrigerator.  Should You Eat More Protein If You’re Active? Generally, athletes and those who work out require more nutrients than someone who lives a sedentary lifestyle. On average, endurance athletes, such as runners, need 1.6 grams of protein per kilogram of body weight to rebuild and repair muscles.  Is It OK to Eat the Same Food Daily? Eating the same food daily is fine as long as it is nutrient-dense and not overly saturated with fat. White meat chicken that is baked or grilled is a good option. In many cases, eating the same food daily takes the guesswork out of eating healthier, helps you count calories more easily and saves you time deciding what to eat.  However, your gut microbiome needs variety for healthy digestion. Likewise, you might get bored eating or miss out on essential nutrients.

Calorie counting can be a powerful tool for managing weight and improving your health, but only if done correctly. Whether you’re trying to lose, gain or maintain weight, understanding how to track your intake effectively and healthily is key.  What You Should Do Done mindfully, calorie counting can help you spot patterns, make smarter food choices and stay aligned with your health goals. The key is to approach it with flexibility, accuracy and a focus on real nourishment.  Know Your Why Before you log your first calorie, you need to know why you’re doing this. Are you trying to lose weight? Gain weight? Put on muscle? Improve your awareness around food? Knowing your motivation will help you stay consistent and avoid getting discouraged.  Calculate Your Daily Needs Accurately Your daily calorie needs depend on various factors, such as age, gender, height, weight and activity level. Use a reputable calorie calculator that takes this information into account. The more detailed your input, the more accurate your suggested daily calorie goal will be. Reassess every few months or when your routine or weight changes significantly.  Use a Reputable App or Journal Digital apps like MyFitnessPal, Cronometer or Fat Secret can make logging easy and accurate. They also allow you to track macronutrients and vitamins, not just calories. If you prefer analog, a simple notebook works too, just make sure you’re consistent with portions and measurements.  Learn to Estimate Portion Sizes Weighing and measuring your food is ideal when you’re starting out, but it’s not always realistic. Train your eye to recognize standard portions — like what 3 oz. of chicken or one cup of rice actually looks like. This skill makes dining out and eating on the go less stressful. It’s also best to weigh your food in the beginning for the most accurate measurement. For example, the average banana contains about 89 calories, but this will vary widely depending on the weight of the banana. Use a kitchen scale to avoid consuming more than you realize.   Prioritize Nutrient-Dense Foods When you're tracking, quality matters as much as quantity. Choose whole, unprocessed foods rich in vitamins, minerals and fiber. Think of leafy greens, lean proteins, legumes, whole grains, fruits, nuts and seeds.  Make Room for Foods You Love Yes, even pizza or dessert. When you restrict too much, you’re more likely to binge later. Learn how to incorporate your favorite foods mindfully, so you can enjoy them while sticking to your goals.  Stay Hydrated and Listen to Your Hunger Cues Sometimes what feels like hunger is actually thirst or fatigue. Drinking enough water and checking in with how you feel can help you avoid unnecessary snacking or over-restricting. Adjust as You Go Your calorie needs aren't static. They’ll change based on weight, activity level, age and goals. Check in regularly and make adjustments as needed. If your progress stalls, your body might need fewer or more calories than when you started. Give Yourself Grace You will go over your calorie limit some days. You’ll forget to log a meal or snack and that’s normal. The goal isn’t perfection — it’s consistency. One off day won’t undo your progress. What matters most is what you do most of the time. What You Should Not Do  Calorie counting can easily go from helpful to harmful if you’re not careful. Avoid these common pitfalls to keep your mindset healthy and your results sustainable.  Obsess Over Every Single Calorie Yes, calories matter. But obsessing over exact numbers can lead to anxiety and an unhealthy relationship with food. A 100-calorie pack of cookies and 100 calories of almonds have different impacts on your body. Try to focus on the nutritional value of your food, not just the calories. Focus on the big picture — overall nutrition and how you feel, not just numbers. Forget About Hidden Calories The splash of cream in your coffee? The oil you used to saute your veggies? The tiny bites off someone else’s plate? They all count. It’s easy to overlook these sneaky calories, but they add up fast. Be mindful.  Eat Too Little Drastically slashing your calorie intake might show fast results, but it’s not sustainable and it can slow down your metabolism, make you feel exhausted and lead to nutrient deficiencies. Always aim to eat enough to fuel your body, even if your goal is weight loss.   Rely on Exercise to “Earn” Food Food is fuel, not a reward or something you have to “burn off.” Yes, physical activity increases your caloric needs, but tying your food intake to how much you’ve exercised can lead to guilt and overcompensation. Keep the two separate for a healthier mindset.  Compare Your Numbers to Someone Else’s  Your best friend might thrive on 2,200 calories while you feel better on 1,800. Everyone has different metabolisms, goals, body types and routines. Stick to what works for you and avoid comparison traps.  Panic When You Eat Out You won’t always know the exact calorie content of your meal and that’s OK. Make educated guesses, enjoy your food and move on. One meal won’t derail your entire week. Let the Scale Be Your Only Measure Calorie counting should support your overall wellness, not control it. Pay attention to how your clothes fit, your energy levels, your digestion and your mood. The scale is just one piece of a much larger puzzle.  Ignore Your Body’s Feedback If you’re always hungry, tired or thinking about food 24/7, something’s off. No app knows your body better than you do — listen to it.  Let It Take Over Your Life If calorie counting starts making you feel anxious, guilty or obsessive, it might be time to take a break. Health is about more than just numbers. Your mental well-being matters just as much as your physical health.  Who Should Count Calories? Calorie counting isn’t for everyone, but it can be helpful for certain people. You might benefit from tracking if: You’re trying to lose or gain weight in a structured way. You’re an athlete or fitness enthusiast who needs to fuel for performance.  You’re managing a condition like diabetes or PCOS and need to monitor intake.  You’re new to nutrition and want to learn what’s really in your food.  However, if you have a history of disordered eating, calorie counting may do more harm than good. In that case, working with a registered dietitian or intuitive coach can be a healthier approach.  Balance Matters More Than Precision Calorie counting should support your life, not control it. You’re not aiming for perfection. You’re learning, experimenting and building habits that last. Some days will be spot-on and others won’t, but that’s all part of the process. 

Mangosteen (Garcinia mangostana) is a tropical fruit, native to the rainforests of Southeast Asia. With its purple skin and juicy, flower-shaped, segmented fruit, it has a distinctive tangy-sweet taste. Think of a cross between peach, strawberry and vanilla. And no, it’s not related to the mango.  Traditional medicine has made good use of Mangosteen fruit, extract and tree bark for centuries to treat everything from dysentery to UTIs — but does this Queen of Fruit really have any health properties? And how do you eat this weird-looking thing? Let’s find out. Is Mangosteen a Superfruit? Yes, mangosteen is considered a superfruit because it is highly nutritious. It is rich in vitamins, minerals and fiber and also packed with age-defying antioxidants and other phytonutrients. What sets mangosteen apart from other superfruits, however, is the high concentration of xanthones.  Xanthones are biologically active chemical compounds that offer many health benefits. As antioxidants, they help control free radicals that damage cells, and they are also have anti-inflammatory, anti-cancer, and neuroprotective qualities. Xanthones are mostly found in fungi and lichen, but mangosteen has the highest concentration of xanthones in any food.   What Is Mangosteen Fruit Good For? Because of its intense nutrition profile — and all those xanthones — Mangosteen has a number of health benefits and is currently being studied to potentially unearth even more. Here are just some of the good things we know mangosteen can help with. 1. Anti-Inflammatory Properties Chronic inflammation can damage healthy cells and, over the long term, contribute to serious health problems such as arthritis, diabetes, cancer and heart disease. Research suggests that mangosteen’s anti-inflammatory properties could help to calm the body’s inflammation response, potentially protecting against these conditions.  2. Anti-cancer Properties Research has shown that mangosteen extract slows the growth of cervical cancer cells and it has also shown anti-cancer promise in several other laboratory and animal studies, including those looking into breast cancer and digestive cancers. It is important to note that this research is in its early stages, but it does appear that mangosteen is a natural cytotoxic agent that holds strong potential in this critical field.  3. Weight Loss Research into mangosteen for weight loss has shown promise that this delicious fruit could also help with maintaining a healthy weight due to the anti-obesity properties of xanthones. However, more research is needed in this area. 4. Blood Sugar Control As any diabetic knows, the battle to keep blood sugar in check is real. The good news is that there is pretty solid evidence that mangosteen does have therapeutic potential against diabetes and its complications. Studies show that the fruit can lower blood glucose levels and insulin resistance.   5. Immune System Benefits Your complex immune system needs many things to thrive, but mangosteen, with its potent antibacterial properties, seems to help combat harmful bacteria. Your gut health is vital for a strong immune system, and mangosteen’s high fiber content is beneficial for your digestive system, so it’s potentially a double boost for your immune health. 6. Brain Health Neurodegenerative diseases such as Alzheimer’s Disease and Parkinson’s are generally very challenging to treat and there is as yet no known cure for most such conditions. However, a recent study found that alpha-mangostin, a compound largely found in the fruit’s skin, had effects comparable to the drug memantine, used for treating moderate and severe dementia. Mangosteen is thought to work by reducing oxidative stress-induced cell death in neurons. This is a highly significant finding, with more research sure to follow.  7. Gum Disease In a recent study, mangosteen extract showed promise in reducing plaque and gingivitis and perhaps also in healing periodontitis. This is believed to be due to the fruit's anti-inflammatory and anti-bacterial properties. Watch out for a mangosteen mouthwash coming soon to a store near you. How Do You Prepare Mangosteen? Mangosteen is really easy to prepare. First, select your fruit. Look for one that has smooth, deep purple skin. It should feel slightly soft to the touch but not squishy, and it will feel a little heavy for its size. Avoid any that are too hard to the touch or leaking sap. To prep the mangosteen, twist off the stem, if it is still attached, and use your thumbs in that hole to pry the skin off. Alternatively, use a serrated knife to cut shallowly around the fruit, not too deep, until you have created an opening for your fingers. The skin will easily pull off. Inside, you’ll see a soft, white, flower-shaped fruit with one “petal” or segment larger than the others. You can eat all of these fruit segments, but the largest one may contain a seed, which you can just discard.  What Is the Best Way to Eat Mangosteen? Mangosteen is delicious eaten raw, just like any other fruit. You can eat it just as it is, or you could pair it with other tropical fruits like pineapple and papaya for a sun-drenched tropical fruit salad.  You can also use mangosteen in salads, where its sweetness goes beautifully with leafy salad greens.  Alternatively, whizz it up into a delicious health-giving smoothie drink. It’s especially delicious with a coconut milk base and some banana.   Does Mangosteen Have Any Side Effects? Mangosteen has no side effects as such and is safe to consume in normal, moderate amounts.  However, you may want to avoid mangosteen if you are pregnant or breastfeeding, as there is insufficient evidence that it is safe for consumption at these times. There is some evidence that mangosteen may inhibit blood clotting, so you should also avoid this fruit if you have a blood disorder. For this reason, you should also not eat mangosteen if you take anti-coagulant or antiplatelet medication. Finally, mangosteen may interact with donepezil (Aricept), so do not eat it or use mangosteen supplements if you take this drug.  Why Should You Try Mangosteen? With so many potential health benefits plus a unique and delicious flavor profile, mangosteen is good for you in so many ways — this is definitely a superfruit that should be on your radar. Give the Queen of Fruits a try and see what you think!

Many young people track their protein intake with smoothies, creative meals and specialized snacks. The trend is all over the internet, which might partially explain why people forget about fiber. Learning about why it’s important and how the nutrient can improve your health might encourage you to refine your diet. Are Young People Getting Enough Fiber? The Cancer Research Institute recently published findings that one in five adults diagnosed with colon cancer is now under 55 years old. While there are many reasons colon cancer can develop, a lack of fiber may contribute. The nutrient provides many health-boosting benefits you can enjoy today if your diet doesn’t have a strong fiber foundation. There’s no need to sign up for culinary classes either. Fiber is widely available in many budget-friendly foods. Health Benefits of Fiber You might find it easier to make long-term changes to your diet once you know how each nutrient serves you. Uncover what fiber does for your health to get excited about eating more of it. 1. It Feeds Your Microbiome Fiber is a prebiotic, so it supports good bacteria in your gut by feeding it. Maintaining those colonies helps your body break food down. You’ll absorb more nutrients in your meals and snacks if your gut is up to the job. You may even feel more comfortable after eating if your digestive system isn’t straining to break food down like it may have been in recent years. 2. It Regulates Your Blood Pressure You might not think fiber has anything to do with blood pressure, but that’s untrue. When it feeds your microbiome, your body gets the nutrients it needs to relax your blood vessels. Research shows that eating fiber consistently lowers blood pressure long-term through this natural effect. 3. It Reduces Your Colon Cancer Risk When fiber enters your digestive system, it mixes with your stool and absorbs water. The liquid turns your waste into a solid mass that passes easily through your colon. When that happens consistently, Christina Fasulo, RDN, CNSC, says it limits your carcinogen exposure by reducing its contact with your colon lining. Eating more fiber won’t eliminate your cancer risk, but it could help you avoid an early diagnosis. 4. It Makes You Feel Full If you always deal with cravings, you might need help feeling full. Fiber can solve that problem. When it reaches your stomach, its water-absorbing abilities expand your stomach and trigger additional hormone production. Those hormones promote a sense of fullness by telling the brain you’re satisfied. You could gain better portion control with more fiber in your meals. 5. It Prevents Blood Sugar Spikes Fiber from whole foods and high-fiber products can improve insulin sensitivity and reduce how often your blood sugar spikes. High blood sugar makes your kidneys work harder and can lead to diabetes. You’ll keep yourself healthy by being aware of how much fiber you eat daily and adding more when needed. 6. It Balances Cholesterol Levels Cholesterol builds up when you don’t have enough lipoproteins to move it through your blood vessels. Eating additional sources of soluble fiber aids serum lipid management so your body can take care of cholesterol before it poses a health concern. Refining your diet with fiber-filled groceries may prevent or manage heart conditions better. How Much Fiber Should You Eat? Experts recommend that adults eat 25 to 30 grams of fiber daily to support their health. You don't need to worry if you aren’t consuming anywhere close to that much fiber. Making minor dietary adjustments can make your daily intake reach those numbers and support your well-being. What Are the Disadvantages of Eating Fiber? Some people experience the disadvantages of fiber if they don’t integrate it into their diet slowly. The nutrient can cause gastrointestinal pain or flatulence for people with sensitive stomachs. Try increasing your fiber intake slowly over many days. Once your digestive system gets used to encountering and breaking it down, you can enjoy more fibrous foods without discomfort. Creative Ways to Improve Your Diet You don’t need to pay a nutritionist to show you how to eat fiber more consistently. Consider using a few trusted strategies to bulk your diet with the gut-supporting nutrient. Enjoy More Carbs One medium potato has five grams of fiber, so consider eating more of the budget-friendly veggie. Regular and sweet potatoes are both full of fiber. You could enjoy them baked, mashed or roasted. Oats are another natural source of carb-based fiber. You’ll get 12 grams of the nutrient in 100 grams of steel-cut oats. Make them for breakfast, meal prep them on weeknights or bake them into muffins to enjoy more of the organic grain. Make Greener Dishes When in doubt, visit the produce section of your grocery store and grab something green. Dark green foods are often high in fiber. Broccoli has 1.82 grams in every cup, and Brussels sprouts add 4.8 grams of fiber to your diet for every 100 grams you cook. Roast, fry or shred the green veggies to easily incorporate them in casseroles, sheet pan meals and more. Experiment With Fruit If you consider yourself someone with a sweet tooth, you might feel relieved to hear that fiber is in numerous fruits. The National Cancer Institute points out that it’s available in foods like strawberries, blackberries, apples and apricots. You can dine on them while they’re fresh, bake them into desserts or blend them into smoothies. They’ll retain their nutritional value no matter how you prefer to eat fruit. Start Eating Healthier Today You don’t have to feel like eating more fiber is a struggle. Explore the various foods it comes in to have fun making new recipes. You’ll improve your health and potentially reduce your risk of colon cancer by trying to reach the recommended fiber intake for the average adult. Talk with your doctor if you have any questions or feel you might benefit from more or less than the recommended guidelines.

Are you craving breakfast or an afternoon snack that’s incredibly delicious, easy to make and packed with nutritional benefits? Instead of whipping up your usual egg toasts or pancakes, why not try golden milk overnight oats? It’s a beautiful blend of healthy ingredients that creates a delicious flavor, especially when mixed with rolled oats and your favorite fruits, seeds and nuts. Discover its health benefits and three easy recipes. What Is Golden Milk? Golden milk, turmeric milk or turmeric latte consists of healthy ingredients like milk, ginger, turmeric, nutmeg and cinnamon. It has a bright gold appearance, stemming from the mixture of milk and turmeric. Some people mix other spices and sweeteners to create their desired mixture. At first, it may seem a lot, but it packs a punch in terms of nutrients and benefits. You can drink it as is or mix it with other dishes, such as overnight oats. What Is Golden Milk Good for? This ingredient feels like a warm hug for your body, offering the following benefits: Reduces inflammation: Turmeric contains curcumin, the compound that gives it a striking yellow color. Many studies associate it with lower inflammation levels, resulting in decreased risk of chronic diseases like rheumatoid arthritis and heart illnesses. Better brain power: Curcumin can help improve your working memory and mood, offering you that much-needed boost you need to start the day. Fights oxidative stress: Golden milk is a rich source of antioxidants, which can help neutralize free radicals that can harm your cells. Improved gut health: Curcumin and turmeric alone or in combination with other medications can help relieve symptoms of irritable bowel syndrome.  Helps lower blood sugar levels: Cinnamon can help lower blood sugar by slowing down the breakdown of carbohydrates. Like other food ingredients, it can come with possible health risks. If you’re buying pre-made golden milk, pay attention to the ingredients list and look for possible ingredients that may trigger an allergic reaction. As long as you don’t have allergies to the ingredients, you can enjoy everything that golden milk has to offer. 3 Golden Milk Overnight Oats Recipes to Try One of the most enjoyable ways to enjoy this natural elixir is to add it to overnight oats. It’s a solid alternative to your milk of choice, giving your meal an extra nutritional boost. Here are four golden milk overnight oats recipes to try out. 1. Easy Golden Milk Overnight Oats This recipe is ideal if this is your first time making overnight oats. It’ll make you realize how easy it is to create such a delicious and nutritious meal that you can enjoy as a breakfast or a snack. It’s rich in healthy fats, fiber, good carbohydrates and protein, making it a great pre-workout meal. Golden milk ingredients: 1 ¼ cups of coconut milk or any nondairy milk ¼ teaspoon of cinnamon ½ teaspoon of turmeric ¼ teaspoon of cardamom ¼ teaspoon of ginger ⅛ teaspoon of black pepper ½ tablespoon of coconut oil Maple syrup, honey or agave syrup to taste Oats and add-in ingredients: ½ cup of steel-cut oats or 3/4 cup of rolled or quick oats Chia seeds Collagen peptides powder Nut butter Blueberries Hemp hearts Protein powder Instructions: In a saucepan over low-medium heat, add milk and spices, then whisk until warm. Add in your preferred sweetener and whisk until it dissolves. Do not let the mixture come into a boil. Remove from the saucepan and cool for 10 minutes. Add oats, chia seeds and other preferred add-ins in a 16-ounce jar. Pour golden milk into a jar and seal with a lid. Give the container a shake and store it in the refrigerator for at least eight hours before eating. Top with fresh fruits like blueberries or add more cinnamon or nut butter. 2. Vegan-Friendly Recipe Looking for a vegan golden milk overnight oats recipe? This is your best bet. The golden milk recipe contains black pepper to help your body absorb turmeric better. Don’t be scared to try this out — just add your favorite vegan ingredients and you won’t notice the pepper taste at all. Ingredients: ½ cup of rolled oats ¼ teaspoon of ground turmeric ¼ teaspoon ground cinnamon ⅛ teaspoon ground ginger 1 tablespoon of chia seeds Pinch of salt and black pepper ⅓ cup of unsweetened plain nondairy yogurt 2 teaspoons of maple syrup ½ cup of nondairy milk Instructions: In a medium bowl, mix all dry ingredients together. Stir until everything is combined. Pour nondairy yogurt, maple syrup and milk. Mix well. Add the mixture into a jar and seal with a lid. Put in the refrigerator for at least four hours before serving. Add desired toppings and enjoy. Some topping ideas include fruits and almonds, pecans and walnuts, which are rich sources of healthy fats, proteins and fiber. 3. Elevated Golden Milk Overnight Oats Ready to take your overnight oats to the next level? Try this recipe if you’re tired of the usual, classic recipe. Instead of chia seeds, you’ll need sweet basil seeds, which have twice the amount of nutrients, to upgrade your overnight oats.  Ingredients: 1 cup of rolled oats ½ teaspoon of turmeric powder 1 tablespoon of basil seeds 1 cup of cashew milk or any other plant-based milk ¼ teaspoon of black pepper 1 teaspoon of ginger 1 teaspoon of cardamom 1 teaspoon of Ceylon cinnamon 2 tablespoons of honey 1 whole vanilla bean Almond yogurt Banana Optional: puffed amaranth and pomegranate seeds Instructions: In a medium bowl, add rolled oats, basil seeds, black pepper, cinnamon and honey. Mix before adding milk, vanilla, ginger, turmeric and cardamom. Pour the mixture into a jar, seal with a lid and refrigerate overnight. In the morning, add honey, caramelized bananas, almond yogurt and other preferred toppings. Store in the fridge for up to four days if fresh milk was used. Create Your Golden Milk Overnight Oats Today Embrace the nourishing power of golden milk overnight oats! If you noticed, all recipes only take less than 15 minutes to create, as long as you already have the ingredients ready. These game-changers are sure to wow your family and friends, too. Don’t forget to share the goodness with them!

Conversations about the link between mental health and microbiomes usually focus on the gut. The oral microbiome is often overlooked, but it plays a surprisingly important role in how your brain processes stress, anxiety and even depression. Understanding how oral health impacts mental health is crucial to taking proactive steps toward overall well-being.  The Mouth-Brain Connection Your mouth is home to 6 billion bacteria — both good and bad. Under the right conditions, this oral ecosystem helps with digestion, supports your immune system and keeps inflammation under control. However, when it’s out of balance — usually due to poor oral hygiene, chronic stress, high sugar intake or smoking — harmful bacteria can multiply. This bad bacteria can trigger systemic inflammation, leak into your bloodstream and even travel along the cranial nerves to your brain.  Researchers are finding increasing evidence linking oral microbiome imbalances to elevated cortisol levels, increased inflammation in the brain and a heightened stress response. This means that your mouth might be making your anxiety worse.  This is a game-changer in understanding how oral health impacts mental health. It shifts the narrative from focusing solely on the gut-brain axis to a more complete picture that includes your teeth, tongue, gums and saliva.  Signs Your Mouth-Brain Link May Be Out of Sync The connection between oral health and mental health often begins with subtle physical symptoms. These signs can be early indicators that the oral microbiome is out of balance and may contribute to elevated stress or anxiety levels. Common signs of oral microbiome imbalance include: Chronic bad breath — or halitosis — even after brushing Red, swollen or bleeding gums, especially when brushing or flossing Persistent plaque buildup or tartar, which fuels bacterial overgrowth Tooth sensitivity or decay despite routine care Dry mouth, which limits saliva’s natural cleansing and protective functions Frequent mouth ulcers or sores, signaling immune response dysfunction When you ignore these symptoms, pathogenic bacteria — such as Porphyromonas — can thrive. This specific bacterium is linked to impaired memory and disorders like Alzheimer’s. Additionally, oral inflammation can impact neurotransmitter systems, particularly those responsible for producing serotonin and dopamine. These are the same brain chemicals that influence mood, motivation and emotional stability. A disrupted oral microbiome can reduce the availability of these neurotransmitters, leaving the brain more reactive to stress and increasing the risk of anxiety and depressive symptoms.  Simple Practices That Make a Difference Caring for the oral microbiome is a foundational part of supporting emotional and neurological health. These everyday habits can help restore microbial balance in the mouth and reduce the inflammatory triggers contributing to anxiety and stress.  1. Brush Twice Daily Brushing in the morning and before bed removes plaque, food particles and harmful bacteria that can disrupt the oral microbiome. Use fluoride toothpaste and a soft-bristled toothbrush to clean thoroughly without damaging the gums or enamel. Brushing consistently keeps inflammation in check, reducing the chances of bacterial byproducts entering the bloodstream. It’s also an opportunity to build healthy habits across generations. Children often imitate their parents, so when brushing is part of a visible, shared routine, they’re more likely to adopt it as a lifelong habit. Letting them experiment with different toothpaste flavors or choose their own toothbrush can make the process more fun and engaging while still laying the foundation for strong oral and mental health.  2. Floss Every Day The American Dental Association recommends flossing once a day, whether it’s first thing in the morning or before bed. Flossing removes debris and bacteria between teeth — areas a toothbrush can’t reach. Neglecting this step allows harmful microbes to thrive in tight spaces, leading to gum inflammation and microbiome imbalance. Daily flossing is one of the most effective ways to support oral and systemic health. 3. Avoid Harsh Mouthwashes Many over-the-counter mouthwashes contain alcohol or strong antimicrobial agents that indiscriminately kill bacteria, including beneficial strains. This can weaken the oral microbiome over time. Instead, choose an alcohol-free, microbiome-friendly mouthwash that maintains balance without wiping out the good microbes. 4. Choose a Microbiome-Supporting Diet A diet high in sugar and refined carbohydrates feeds harmful oral bacteria. Prioritize whole foods, leafy greens, fiber-rich vegetables and lean proteins. Crunchy, fibrous foods like carrots and apples can help mechanically clean teeth while supporting healthy bacteria. Staying hydrated promotes saliva production, essential for neutralizing acid and maintaining oral balance. 5. See a Dentist Regularly Visit your dentist at least once every year for a checkup. Routine dental checkups are essential for spotting early signs of microbiome disruption, such as gum inflammation or plaque buildup. Professional cleanings help remove hardened tartar and allow the dentist to catch issues before they become chronic. Preventive care plays a direct role in protecting oral and mental well-being.  A Healthier Mouth for a Calmer Mind The connection between oral health and mental well-being is stronger than many realize. An imbalanced oral microbiome can quietly fuel systemic inflammation, disrupt neurotransmitter function and increase the body’s stress response — all of which contribute to anxiety. Understanding how oral health impacts mental health shifts the focus beyond just brushing for cavity prevention. 

There are so many ways to start the day, but rice for breakfast might be the best one. It’s easily available and simple, especially when you already have a handy rice cooker at home. Plus, it’s relatively easy to digest and provides plenty of energy due to its carbohydrate content. You can also cook it in many ways.  Which Rice is Best for Breakfast? Whole-grain rice, like brown rice, is an ideal breakfast option. It contains bran and germ to provide a more nutrient-dense meal, leaving you full and nourished throughout the day. However, you can also explore other options like white rice if that’s what’s available to you.  There was also some evidence that brown rice helped reduce body weight, though it did not significantly affect blood sugar control in pre-diabetic or type-2 diabetic people. Further research is necessary to confirm its effectiveness. That said, it’s worth including in your weight loss journey.  Who Even Eats Rice for Breakfast? There are many people who eat rice for breakfast, but it’s typically recognized as a staple in Asian cuisine. In fact, China consumes more rice than any other country, eating 145 million metric tons of it from 2024 to 2025. In terms of lifestyle, athletes and bodybuilders are big fans of white rice. The food group is rich in carbohydrates and fulfills the macronutrient count needed to fulfill extreme training without exhaustion. If you want to work on your physical health, it’s certainly worth looking up.   Best Asian Recipes with Rice There are many Asian breakfast cuisines that love incorporating rice, so you have plenty of options when you want to start having rice for breakfast. Here are the 10 tastiest ones: 1. Bibimbap Bibimbap is a popular dish that people often get when introduced to Korean cuisine. The direct translation is mixed rice with meat and assorted vegetables. Spinach, bean sprouts, mushrooms and carrots are the typical vegetables added into the recipe, but you can explore more additions like seaweed and onions.  2. Oyakadon Japanese chicken and egg rice bowl or oyakodon is another breakfast staple to try out. It has quite a flavorful broth that starts with dashi and soy sauce before incorporating sake and sugar. From there, you can slice and simmer chicken breast or thighs into the mix. Top it onto a bed of freshly cooked rice with an egg.  3. Tapsilog Tapsilog is made of meat, fried rice and egg. Filipino tapa is traditionally beef that’s cured with different spices and dried or smoked, but you can explore other options like corned beef or fish. One of the most unique ingredients in its marinade is calamansi juice, which adds a tanginess and tenderizes the meat. You can substitute with other citrus fruit juices.  4. Roast Eggplant If you want a simple introduction to having rice for breakfast, roasted eggplant is pretty easy to whip up. When grilled, these vegetables are rich in fiber and water while being low in starch. Pair this with a tahini and turmeric sauce that is nutty, earthy, and aromatic all at once. Some also garnish it with fresh cilantro and mint leaves.  5. Khao Pad Krapow Khao Pad Krapow is a popular must-try dish from Thai cuisine. What sets it apart from other dishes is the addition of basil leaves and the extra kick from chilies. Plus, unlike pad kra pao that’s just stir-fried meat and basil, this dish tosses the meat with leftover rice together, making it easier to make in just one pot.  6. Miso Salmon Create a delicious Japanese miso salmon rice bowl to start your morning off right. Marinate the fish first in soy sauce and miso, along with sesame oil and ginger, before frying. Run some cucumbers on a mandolin to get perfectly sliced circles, which will add a crunchy addition to the savory breakfast meal.  7. Tuna Onigiri Want an easy breakfast to take with you on the way out the door? Onigiri is a great travel food because it is handheld. These tuna mayo onigiri, especially, are so enjoyable because they are so simple to make. You can use an onigiri mold to get the iconic triangular shape right, or try your hand at a plastic wrap.  8. Edamame Fried Rice Edamame is a delicious soybean that can add a nice texture to your fried rice. Plus, it can account for 20% of your daily protein intake without a single ounce of meat. For the best results, get some leftover brown rice and add some julienned carrots into the mix. Pair with a protein of your choice, like egg or meat.  9. Congee Chinese congee or rice porridge is versatile— you can top it with sausage, bacon, and other kinds of protein. It mainly utilizes long-grain white rice, but you can use whatever’s available. Either way, it goes into this flavorful broth filled with chicken or vegetable stock. Sliced ginger makes it even more flavorful.  10. Poha Poha is a traditional Indian breakfast that’s absolutely flavorful. The word translates to flattened rice and it can also be topped with just about anything. Some do eat it as is, though, as the onion, spices, herbs, lemon juice and peanuts already give it a distinctive taste. However, you can also do yogurt and vegetable salad on the side.   How to Make Rice Breakfasts Healthier Rice for breakfast can already be quite healthy. However, there are a few key steps that you can take to ensure that it’s even more nutritious and geared for weight loss. Try these out: Portion right: One cup of rice per meal is enough to help you feel full during breakfast time. You can still cook multiple portions so that you have leftovers to experiment with for the next few mornings.  Sprinkle in extras: To lessen the carb count and increase the nutrition, add a variety of grains and other foods to your rice. For instance, you can add quinoa, corn, lentils, and mushrooms along with your seasonings of choice.  Add a healthy side dish: Similar to some of the recipes on this list, you can add a healthy side dish to balance out the rice’s heaviness. Think coleslaw, cucumber salad or slices of avocado.  Enjoy Rice Breakfast Meals Rice for breakfast is an underrated way to kick-start your morning and fill up your stomach. Make sure you try out your favorite recipes and add them to your rotation. Share photos with us on our social media accounts and happy cooking!

The food we eat can affect our mental health. A plant-based diet can be effective in alleviating feelings of stress, anxiety and depression. Discover what causes us to feel anxious and how plants can play a role in reducing anxiety and sustaining our mental well-being. What Is Anxiety and What Causes It? Although the root cause of anxiety is undefined, our stress levels, genetics, brain chemistry and the surrounding environment can all contribute to feeling anxious. We all endure stressful periods, and how we cope depends on how the above factors contribute to our stress. Higher levels of stress may be due to an anxiety disorder, which affects around 4% of the global population.  Anxiety disorders occur in several types. Three common ones include: Generalized anxiety disorders: Anxiety can develop when you worry about family, money, health and work. We all go through stress concerning these everyday issues, but if that stress becomes excessive and part of your daily life, a diagnosable generalized anxiety disorder could be at play.  Phobias: Phobias can occur following harrowing experiences. However, they don’t always appear to explicitly connect to something in our lives. Common phobias involve a fear of spiders, flying, socializing and being in crowded places.  Panic disorders: Irrational, intense fear can lead to panic attacks, where we can experience shortness of breath, heart palpitations or similar symptoms. These symptoms occur suddenly — often without warning — and may require treatment or methods like the 5-4-3-2-1 technique to allow them to subside. Panic attacks are primary indicators of panic disorder.  Why Eating More Plants May Ease Anxiety Symptoms Plant-based diets focus on eating fruits, vegetables, nuts, whole grains, seeds, legumes and oils. We can still eat meat and dairy products when following plant-based eating regimens, but the diet involves eating more and more often from healthy plant sources.  As we age, our bodies change. Healthy eating can mean being more independent and active. Consuming more plants can positively impact several parts of our bodies, providing our brains with healthy hormones and neurotransmitters to reduce anxiety symptoms.   1. Plants Can Regulate Your Microbiome Nutrition can reduce our risk of anxiety and affect our emotional well-being. Broccoli, carrots, green beans and leafy greens like spinach are among the top anxiety-reducing foods, but there are many more. These specific plants are high in fiber and known as prebiotics, which feed the probiotics and other good bacteria in our stomachs. Our stomachs’ microbiomes have millions of beneficial bacteria that produce vitamins, including vitamin B1, calcium, riboflavin, copper and neurotransmitters like serotonin. Serotonin generation is the target of many antidepressants and is the “feel-good” hormone that assists in regulating our sleep, pain tolerance, appetite and moods.  When we consume healthy plant-based food, our serotonin levels increase, positively impacting our body and brain function. Eating more plants can regulate our intestinal microbiota and reduce anxiety. 2. Healthy Eating Can Fight Inflammation Research shows that increased inflammation can lead to cognitive challenges and adversely affect the brain’s hippocampus and amygdala regions. Many of us are unaware of how constantly eating processed food can contribute to higher inflammation and brain health challenges. In contrast, eating healthy foods like nuts may reduce your risk of stroke and heart disease by fighting inflammation.   Eating healthy also reduces hippocampus region malfunction, which is responsible for our stress management through dopamine production. This portion of our brains plays a large part in managing potential anxiety. The functionality of the amygdala region is also essential as it regulates adrenaline. Anxiety triggers the release of adrenaline, so without the amygdala’s proper functioning, an anxiety disorder could result more easily. 3. Eating Plants Can Improve Nervous System Function Our brains, spinal cords and peripheral nerves make up our nervous systems. This complex system relies on the body’s nutrients for the proteins that maintain existing nerve fibers and create new ones.  These proteins require complex carbohydrates, minerals, amino acids and fatty acids to develop and maintain the health of our nervous networks. The successful message transfer through this nervous system network to the brain is vital for reducing the risk of anxiety, depression and other mental health conditions.    Eating more of the correct plants will improve the functionality of your body’s nervous system and can help ease anxious feelings. Omega-3 fatty acids are common in fish. However, they are also found in plant sources like flax, chia and hemp seeds. Walnuts, some healthy plant oils and algae-based supplements contribute to healthy omega-3 fatty acids. We get healthy complex carbs from fruits, legumes, starchy vegetables and whole-grain products. Amino acids come from natural proteins in many grains, nuts, seeds, legumes and soy products. Eat More Plants for a Healthier Mind and Body One of our primary aims in life is to stay healthy. Our physical well-being is imperative, but neglecting our mental health includes allowing conditions like anxiety to take control. Eating more plants and finding a healthy dietary balance to accompany a productive balance in lifestyle means we can alleviate overwhelming symptoms of stress and anxiety.  

It’s easy to become a little self-indulgent with what you eat throughout the week. However, if you’re trying to be conscious of conditions like diabetes, you have to be more intentional with what your diet looks like. These diabetic-friendly meals can help you feel satisfied while keeping your blood sugar levels steady.  1. Vegetable Stir Fry There’s nothing more simple than sauteeing a pan full of colorful vegetables. Pick your favorite vegetables for the stir fry. Peppers and broccoli are often necessary, but you can take a leap by adding some mushrooms. These contain anti-inflammatory and antioxidant properties to help manage diabetes.   2. Buffalo Chicken Salad Wraps Buffalo chicken is such a delicious component, but you can make it a diabetic-friendly meal by turning it into a salad wrap. Try to look for low-carb wraps or tortillas for the base. You can also combine it with chopped celery, carrots and lettuce for texture and nutritional value. Opt for low-fat mayonnaise for your sauces.  3. Mango Veggie Spring Rolls These mango veggie spring rolls mainly require a little slicing before you roll them up in rice paper wrap, making them some of the easiest dishes to make. Go the extra mile by making a strawberry dip to accompany these. Berries contain antioxidants, which can reduce high blood sugar and insulin levels.    4. Baked Oatmeal with Pears Baked oatmeal with walnuts is a simple dish you can whip up for morning, noon or night. You can add cinnamon, nutmeg and cloves for a pop of flavor before balancing out your ripened pears. Also, extra tip— some oatmeal brands may use sugar as a preservative, so be sure to look out for the no-added-sugar labels.  5. Salmon with Green Beans Salmon fillets are such versatile pieces of protein. Go simple by baking them on a bed of green beans. For the sauce, you can mix olive oil and soy sauce for a more tangy taste. Others like to add brown sugar to the mix, but you can add minced fresh ginger and use sesame oil over Olive oil for more Asian flavor.  6. Stuffed Bell Peppers  Stuffed bell peppers are a hearty diabetic-friendly meal that is perfect when you love Mexican flavors. To make it a more diabetic-friendly meal, swap traditional rice for black beans instead. Others also choose to use standard tomato sauce over salsa since it’s a little less sweet.   7. Cabbage Steaks au Poivre Tender cabbage steaks have been all the rage lately, and they’re almost as simple to make as regular ones. Find a medium-sized head of this vegetable and slice it into the shape of a steak. For the sauce, try to use vegetable or chicken broth that’s low in sodium to keep things mellow.  8. Baked Pork Chops Another option to stray from your usual sirloin steaks is pork chops! These cuts are already quite lean, so use a marinade and avoid overcooking them to keep them as juicy as possible. You can pair this with a salad of your choice.   9. Beef Stew Beef stew is just such a comfort dish. You can pick lean stewing beef or lamb for the meat to keep your blood sugar in check. Make sure you cut them into the same size as your vegetables to help everything cook at the same time.   10. Shrimp Avocado Salad  If you want a high-protein and refreshing meal, shrimp avocado salad is the way to go. You can steam your shrimp instead of frying to avoid oiliness. For a twist, add slices of red onions to complement the softness of your avocado.  11. Tuna Melt Wrap Short on time? The tuna melt wrap is one of the quicker diabetic-friendly meals. Drain your tuna and mix it with Greek yogurt since it’s less fatty than mayonnaise. Add in Dijon mustard, lemon juice, relish and your preferred spices. Corn, red onion and cheese go well in this dish. 12. Low-Fat Carbonara Carbonara often gets a bad rep, but there are many ways to make it healthier. For example, pick lean-back bacon and low-fat soft cheese when making it. For extra veggies, stir in thawed frozen peas with your egg mixture.  13. Chicken Lettuce Wraps Another light meal option you can go with is chicken lettuce wraps. Some people opt for ground turkey instead of chicken to switch things up while keeping it lean. As for the lettuce, look for Bibb or butter lettuce for larger-sized leaves.  14. Chicken Tzatziki Bowls Create a filling bowl of chicken tzatziki and your favorite vegetables. You can marinate your chicken in Greek yogurt, olive oil, garlic, shallots and spices. Pair it with ginger tahini with a subtle lemon flavor to balance out your tzatziki sauce.  The Secret to Making Diabetic-Friendly Meals While there are numerous other recipes to make diabetic-friendly meals, it’s important to know the habits and basics to help you further manage your condition. Try out these tips: Portion wisely: As important as it is to add as much variety to your plate as possible, you also have to focus on proper portioning. The larger the portion sizes, the more carbs, fat, sugar and salt you introduce to your diet. Try to focus on just one plate at a time. When you feel full, stop and save the leftovers for next time.   Have a good schedule for eating: It’s best to have a usual eating time that you can stick to when eating, as it gets your body used to processing everything. Schedule breakfast, lunch and dinner time. Keep in mind that people with type 1 diabetes may undergo constant hunger even when they eat regularly, so add room for snacks.  Find alternatives when possible: One technique used in almost all these recipes is finding a diabetic-friendly alternative for more triggering foods. For example, swapping out black beans for rice can lead to a healthier diet. If you want to choose the latter options, remember rule one on portions! Meal Prep Mindfully for Your Condition A personal home menu you enjoy is important for fulfilling and filling meals. Adopt these easy, diabetic-friendly meal options and cook some delicious dishes. Share with us your favorite recipes on our social media!