Chris Mohr, PhD, RD

Torn by the idea of not being with friends, but confident I shouldnt have all those calories and fat in real ice cream (again, it was the 90s), I convinced my dad to stop at a store to buy me something to eat while I longingly watched my friends enjoy their freshly churned goodness.

So I plowed through an entire pint of a popular low-fat, artificially sweetened, artificially flavored pint of frozen dessert. My gut wretched the entire night. So much so that its stuck with me for decades.

Fast forward to today and now you can find every kind of alternative ice cream in the store you could possibly need thanks to nutrition fads and dreams of six-pack abs. Want high-protein? Need gluten-free? Looking for a lactose-free, sugar-free, almost-calorie-free frozen treat? The current avalanche of non-dairy ice creams is enough to give you a brain freeze.

Im here to say, that as a <a href="https://www.mohrresults.com/" id="9c2f8d93-6400-358c-a347-3d955db651f8"> registered dietitian </a> , barring any dairy or other allergies, you should be eating real ice cream.

Young couple arm in arm eating ice cream in amusement park at night, Santa Monica, California, USA

Real ice cream is so much better than the fake stuff. Fake ice creams are full of water, thickeners, and chemical sweetenersand also strangely lacking in something else: satisfaction.

In terms of calorie counts, I would rather not even have people counting. The shorter the ingredients listand the fewer health claims on the labelthe better off you are.

Of course, its important to also monitor overall portions when it comes to ice cream, but it is also important to do the same with any food. Portions do matter, but the enjoymentor what Ill call conscious indulgenceof the highest-quality foods are so much more rewarding.

Fellow registered dietitian and cookbook author <a href="http://www.danawhitenutrition.com" id="2cee8e2e-0580-3205-addf-1f0bcfad36d5"> Dana White </a> , agrees with me: You dont get that same experience in a pint full of imposter ingredients that set out (and fail) to do what ice cream does so simply. Im always suggesting people seek out the highest-quality, real ingredients and that goes for real ice cream as well.

Smiling Friends Eating Ice Cream and Holding Cones in Hands

Im so committed to the value of enjoying real ice cream that my wife and I surprise our kids with ice cream at bedtime at least once per summer. Well pick a night, put our kids to bed wait about 10 minutes, so theyre not quite asleep, then run into their room and scream PAJAMA RAID! and take them out for ice cream.

Real ice cream, which always delivers.

Disclaimer: Chris Mohr was once a spokesperson forThe Dairy Council, but he is no longer.

'Healthy' Ice Cream Is Dumb. Eat Real Ice Cream.

I remember it clearly. It was the 1990s. I had to lose weight to play football and I went out with some friends to our local ice cream shop near my house.

'Healthy' Ice Cream Is Dumb. Long Live Real Ice Cream.

And when you think about pantry staples that are high in protein, well, you likely don't come up with much. Canned tuna? A tin of anchovies? Maybe some Spam?

Look, tough times call for strength. You can eat all the canned spinach you want, but you're not going to build muscles from the stuff. And although Spam does contain a fair amount of protein, as a registered dietitian I can assure you that eating Spam as your primary protein source isn't a great idea for your overall health.

If you're looking for shelf-stable protein that tastes great and is also great for you, then I got you. I've collected a list of seven solid options for pantry foods that are high in protein.

On a good week, you'll find all of these in my pantry, ready to refuel after a workout without lifting a can opener.

I know what you're thinking: Whaaat?

Hear me out. Buckwheat is a mainstay in Eastern European cuisine and groats (they're grain-like seeds) are a great alternative to rice or even as a hot cereal. And with six grams of protein for a cup cooked, groats are the perfect base for a protein bowl, in soups, or even ground up and used as a replacement for white flour.

My pick: <a href="https://www.iherb.com/pr/Arrowhead-Mills-Organic-Buckwheat-Groats-1-5-lbs-680-g/29537?gclid=EAIaIQobChMI1o-N4oT66AIVhICfCh3Qvw7QEAQYASABEgJsePD_BwE&amp;gclsrc=aw.ds" id="d9407795-1eb8-33da-abbd-94f5f2a0458b"> Arrowhead Mills Organic Buckwheat Groats </a>

It's peanuts, powder-ized. And it's a quick and flavorful option for a shelf-stable protein boost. Two tablespoons have seven grams of protein and at 1/3 of the calories of traditional peanut butter.

Look for a brand without added sugar and add to shakes, oatmeal, and energy bites says cookbook author, <a href="http://www.DanaWhiteNutrition.com" id="abfc831b-7c3b-32e6-af72-571d7511e189"> Dana White, M.S. </a>

My pick: <a href="https://nkdnutrition.com/products/powdered-peanut-butter?gclid=EAIaIQobChMIsrW2s4X66AIVGey1Ch10LwNCEAYYASABEgKPRPD_BwE" id="11d3fade-a298-3632-a85c-9c4792d2e62a"> Naked PB </a>

Red lentils, brown lentils, amarant, wheat, spelt wheat and corn on spoons

Technically classified as whats called a pulse, lentils have a high amount of protein with 10 to 12 grams (depending on the type of lentils) of quality protein per cup cooked. I love them as a soup, but lentils also work as a meat substitute, atop a salad, or in a pot of chili.

My pick: Bobs Red Mill, <a href="https://www.roundeyesupply.com/Bob-s-Red-Mill-Petite-French-Green-Lentils-24-oz-p/de711991.htm?gclid=EAIaIQobChMIxpCI4IX66AIVwZ-zCh1GDgbSEAQYASABEgIpnfD_BwE&amp;Click=7195" id="1e309bf6-3291-3f2d-a9b7-f4f6271d8566"> Green </a> or <a href="https://www.roundeyesupply.com/Bobs-Red-Mill-Lentils-27-Oz-p/de632744.htm?gclid=EAIaIQobChMI0q6O7YX66AIVyuDICh1JYQ2cEAQYASABEgIylfD_BwE&amp;Click=7195" id="0e0b883a-f6b7-33e1-a7ac-040fc1ef9ebc"> Brown </a> Lentils

Dont roll your eyes. Sardines are not only rich sources of protein, but theyre also loaded with immunity-supporting vitamin D and heart-helping omega 3 fatty acids.

Sardines are a really versatile protein option says <a href="http://www.willowjarosh.com" id="0624885a-92be-3e52-a276-6c666c5178b3"> Willow Jarosh, R.D. </a> "They can be added to a sandwich straight out of the can or fancied up as part of a more elaborate recipe. Plus, if theyre canned with the bones you get a calcium boost when you eat them.

My pick: <a href="https://www.amazon.com/Wild-Planet-Sardines-Virgin-Lightly/dp/B003H7YHUW" id="70750534-2f2a-3bb0-a2fd-c94c672ecf32"> Wild Planet Wild Sardines </a>

The nuts are stuffed with protein and fiber. One ounce (about 49 nuts) provides a six grams of plant-based protein and three grams of fiber. In-shell pistachios are a great, hands-on healthy snack. And no-shell pistachios make for a super quick shake-on to soups and salads.

My pick: <a href="https://www.amazon.com/Wonderful-Pistachios-Almonds-Shells-Roasted/dp/B01EZ5E69Q" id="189c64ae-c5a7-39c2-ae67-6c9dc33deefa"> Wonderful Pistachios No Shells Chili Roasted </a>

One ounce of these seeds contains seven grams of protein. They also deliver a healthy dose of good fats, along with several other vitamins and minerals. I like adding them to homemade trail mix, and theyre also good in cottage cheese, yogurt, in a smoothie, or as a topper for your oats.

My pick: <a href="https://www.swansonvitamins.com/now-foods-organic-pumpkin-seeds-unsalted-12-oz-pkg?SourceCode=INTL4071&amp;DFA=1&amp;UTM_Medium=Shopping&amp;UTM_Source=GOOGLE&amp;UTM_Campaign=SWAN_National_Gen_Shopping_Null_Null_All+Products_Medium+4055-01+Food+and+Beverage&amp;UTM_Content=PRODUCT_GROUP&amp;SourceCode=INTL4071&amp;ds_rl=1262629&amp;ds_rl=1263854&amp;ds_rl=1262629&amp;gclid=EAIaIQobChMIpo_shYf66AIVu-y1Ch26dguIEAQYAyABEgJS1_D_BwE" id="7445e6df-2493-37ce-a5fa-7b3a420c4f62"> NOW Foods, Raw Pumpkin Seeds </a>

You likely know edamame best as an appetizer at sushi restaurants. But now food companies are turning edamame into snack form. A 1/3 cup amount offers 14 grams of protein, six grams of fiber, and more potassium than a banana.

My pick: <a href="https://www.vitaminshoppe.com/p/edamame-dry-rst-ls-4-oz/spf1002" id="bbcc7e41-f067-312c-a6bc-4da36dbfe66a"> Seapoint Farms Sea Salt Dry Roasted Edamame </a>

When you think about "pantry staples" you likely think about <a href="https://www.menshealth.com/health/a32209083/how-to-make-store-bought-sauce-better/" id="05c2a3c9-bf65-38b9-a15f-fa1e07399cea"> jarred sauce </a> , boxes of pasta, and all those <a href="https://www.menshealth.com/nutrition/a31924759/how-long-use-food-after-expiration-date/" id="d7b3df46-7cc6-3b0d-a338-308fc8292e8b"> probably expired </a> cans of fruits and vegetables gathering dust.

7 High-Protein Pantry Staples to Help You Gain and Retain Muscle

Weve had that part figured out for the last 15 years.

But you know who doesnt work at home? Our two kids, who are ages eight and 10. Normally they are in school each day. Except that now, like you, my wife and I find that our children are now at home during our office hoursand they aren't great co-workers.

They bicker. They whine. They have (many) needs. Now, they're also a great source of love and joywhich is much needed in the time of the coronavirusbut those factors are often hard to reconcile with a daily adult to-do list.

Like most families, the Mohr family is trying to find some sense of normalcy. And there has to be normalcy, because at least according to the reports, this forced togetherness isnt going to be ending any time soon.

Luckily, my wife and I have been here before, just on different terms. One (or both!) of our daughters has had to stay home sick from school while we were both on deadline. We've experienced teacher in-service days. And then there's a little thing called summer break that we've had to navigate each year they've been in school.

Those instances are not like the COVID-19 crisis in any way except that we, as a family, have to balance our family life and our work life. And, as we've found, it's possible.

You just have to follow a few basic rules.

Because my wife and I do not home-school our kids, we are not tremendously skilled in creating a school day. And even though we both have our Ph.D.s, a family schedule is a heck of an undertaking.

That's why we made family schedules a family thing. (Plus, no one likes a dictator and the trust us, were doctors joke got old after the second time we told it to our kids.)

So early on in self-quarantine we sat down with the kids and created a schedule we could all live by. Heres what it looks like:

<ul><li> 6:00 a.m. Adults wake up BEFORE kids (quiet is necessary). Well drink coffee, walk outside, meditate, or work out in our home gym. </li><li> 7:30 a.m. Kids can come downstairs, if awake (ours always are) </li><li> 7:30 to 8:00 a.m. Eat something </li><li> 8:00 a.m. to 9:00 a.m. Read something </li><li> 9:00 to 10:00 a.m. Move something (often a family walk, play outside or household chores). One day each week we divide-and-conquer on house chores: vacuuming, cleaning bathrooms, washing floors, etc. This all counts as movement and also helps us keep things in order. </li><li> 10:00 a.m. to noon Computer time (distance learning for them while one of us helps our younger daughter and the other adult works on our own work) </li><li> noon to 1:00 p.m. Eat lunch and then play something </li><li> 1:00 to 2:00 p.m. Create something (theres online drawing classes with authors, well set them up with crafts, etc.) </li><li> 2:00 to 3:00 p.m. Write something (our younger one needs more help here so the parent who didnt help earlier now helps while the other works) </li><li> 3 to 3:20 p.m. FB Live with the Cincinnati Zoo, the highlight of their day </li><li> 3:30 to 4:00 p.m. Play something </li><li> 4:00 to 5:00 pm. T.V. time </li><li> 5:00 to 6:00 p.m. Cook, eat, and clean up </li><li> 6:00 to 8:00 p.m. Connect with someone (family game, Facetime with family, friends, etc.) </li></ul>

In short: structure, plus some flexibility.

We were a bit aggressive and over-scheduled at first. Now we have this daily schedule instead thats been working thus far. And if it doesnt? Well iterate and work on what does.

We dont follow this to the minute exactly, but weve learned our kids love the structure and just like when they are at school, need some sense of routine and consistency each day.

Single Dad Snacking With His Son While Preparing Lunch

We have our children help us with a schedule of meals. They can prep what they can, figure out recipe ideas, and use up what we have in the pantry, freezer, etc., because were barely going to the stores.

It's fun. It's nourishing. And it takes place away from any computer, smartphone, or television screen. Plus, we get to eat the results.

On our daily schedule we now have the kids contributing more than ever to the daily chores. They have always been in charge of dinner clean-up, but now, because more of us are contributing to the mess in our home all day long, we've added to their chore list.

The first week we cleaned the first floor of our house. The second week we all did the second. Now we'll alternative each week.

<h1> Together, Create Time To Be Apart </h1>

We needed to be honest and direct with each other and our kids: We were all feeling ungrounded as life as we knew it was coming to a screeching halt.

We talked about what the new reality could look like at dinner the first night and how hard it was. When my wife asked our 10-year-old what scares her the most about all of this, she replied: "That well spend the next 21 days talking to each other the way we did today." It stung.

And thats when we realized, togetherness is great, but too much togetherness can cause a civil war. Each of us needed time to be alone, to not be scheduled, to do what we needed and to feel whatever it was that we were feeling.

For us, it means some quiet time in the office where no one can bother the other (kids or adults) or maybe a walk outside alone. Our kids need the same.

Everyone needs space for themselvesaway from anyone else and the noise of the world.

Father and child paddling kayak together in mangrove swamp, Japan

Im not saying our schedule is the best or will work for you.

What I do know is that building our schedule, and following through with it, is certainly bringing us together.

Were learning to be more creative, spending more time actually together as a family instead of constantly distracted, and we're regularly Facetiming friends we havent before. We talk more to our extended family, as we check in on each other. And to be honest, its really nice.

While this situation is strange, uncertain, and admittedly scary, theres something to be said about all of the above. Were all moving our bodies more than everkids included. We let them bring basketballs to dribble while we do family walks (they need to be entertained too). We see neighbors on the regular who we dont normally see (from across the street, of course). And were playing together, talking through our experience, and our understanding of it as we go.

While I dont hope this becomes the new normal, I can see how we are growing from the experience. And you can too. Have conversations you dont normally have. Take advantage of this time to learn something new (even if its as simple as cooking a new recipe). Try to learn something about a friend or family member that you didnt know before. Were in this together and well all grow together.

How to Work From Home When Your Family Is Home

My wife and I <a href="https://www.mohrresults.com/" id="3bb4bd43-277f-38b6-a9c0-5686e114d8e6"> work </a> at home. Every. Damn. Day.

How to Work From Home When Your Entire Freakin’ Family Is at Home Too

At least that's what people called not consuming any animal products before the whole plant-based trend rolled around.

It seems as <a href="https://www.menshealth.com/nutrition/a30418321/impossible-pork-nutrition-information/" id="e30d7790-d8c4-3c5a-ab37-466d0700e4dc"> tech-based meats </a> grow in popularity and marketers slap the words "plant-based" on <a href="https://www.menshealth.com/nutrition/g30607872/what-is-a-plant-based-food/" id="12ed79d4-4e8e-394d-a4a6-392d6c7b0cce"> just about everything </a> , the word "vegan" appears to be falling out of vogue.

This doesn't mean that veganism isn't still a thing. And although the plant-based trend might make it a little easier for vegans to remain vegan, there's one area that still poses a challenge: beer.

Just to be clear, "veganism" means absolutely nothing in the diet can come from animal products (fish, chicken, or steak) and byproducts of animal origin (milk, eggs, honey).

Beer is made with hops, grains, and water. So beer is vegan, right?

<h1> Here's why some beers aren't vegan. </h1>

One person / one man only / waist up of 20-29 years old handsome people caucasian young men / male production line worker at the brewery / distillery / factory / food processing plant wearing button down shirt who is drunk / confusion / uncertainty

Beers can contain other ingredients beyond the basics that come from animal products. These are often obvious: honey beer, milk stout (they contain lactose), oyster stouts (yes, they're brewed with actual oysters).

But they can also contain fish guts.

You read that correctly: fish guts.

Craft beer brewing isn't a modern invention. In fact, modern brewers often turn to old-school techniques and traditions to make beer. One of these techniques involves using something called "finings."

Finings are a form of gelatin that come from boiling the skin, cartilage, and bones of animals. "Isinglass," a type of fining (stick with me here), comes from the swim bladders of sturgeon or tropical fish.

Now, how this use was discovered is beyond me, but, regardless, finings help remove yeast and the resultant protein haze from beer.

Why is that important? Hang on to your beer-nerd hats.

While hazy IPAs are popular right now, there's a reason why hazy porters and stouts are not, and it has to do with bottle conditioning.

Brewers deploy bottle conditioning to carbonate beer and help the live yeast stay, well, living. Some brewers believe that allowing the yeast to continue to work after bottling means it improves with age (more like wineand my wife).

Theres a challenge with following those brewing techniques, however. The yeast can eventually die and create unpleasant flavors.

So yeast is a double-edged sword. While it may help improve the flavors of a beer, it may also not. Finings help remove that X-factor, even if that means breweries can't sell that beer as vegan.

<h1> Here's why some beers are vegan. </h1>

Ingredients for brewing beer, hops, water, barley

Due to current advances in beer brewing, namely centrifuging and filtration technologies, brewers use finings less often then they used to. That said, finings are still a thing used occasionally by certain brewers.

To be honest, today the use of finings is fairly limited to cask ales in the UK and some craft brewers who poo-poo the use of modern filtration for the sake of what theyd say is a better flavored end product.

Because more craft breweries continue to emerge and more brewers (and savvy consumers) are interested in every aspect of products, from start to finish, many breweries have started labeling their beers.

Close-Up Of Beer Against White Background

And because transparency is the buzzword of the decade, most brewers will list everything and anything that goes into their beers so consumers can ultimately decide what they want to eat or drink.

Budweiser and Bud Light are vegan. As are Michelob, Michelob Ultra, and even Natural Light. There's a flight of craft brewers offering a range of vegan beers, which <a href="https://www.peta.org/about-peta/faq/which-beers-are-suitable-for-vegans/" id="5fa119c9-588b-3df2-a1ec-b611532995c1"> you can all find here </a> .

Guinness, which made <a href="https://www.vrg.org/blog/2016/04/14/guinness-to-remove-isinglass-from-its-beer-brewing-in-2016-regrained-nutritional-bars-from-beer-production-by-jeanne-yacoubou-ms/" id="72d95cde-bdff-344a-a623-e5adc9246e26"> headlines </a> a few years ago for using finings, is also now vegan.

Like with anything you consume, read the label, whether you're vegan or plant-based or not.

How to Find Out if Your Beer Is Actually Vegan

Hey, remember veganism?

Think of ghee a type of clarified butter. For those of you thinking, "But what is clarified butter, exactly? lets take a step back.

Heat butter on the stovetop and youll see that the butter separates into two parts: white solids, which rise to the surface, and a more golden liquid, which settles toward the bottom.

Ghee is the golden liquid. The milk solids, discarded during the making of ghee, contain sugar lactose and also a protein called casein. This is why some people who are sensitive to lactose or casein can tolerate ghee, but not butter.

You typically find ghee alongside butter in the refrigerated section of the grocery store, although its stable at room temperature, which means it doesn't melt, and doesnt actually need to be refrigerated.

Some brands are making flavored varieties (turmeric, garlic, even chocolate) and also turning ghee into a cooking spray.

<h1> How Does Ghee Compare to Butter Nutritionally? </h1>

Hot homemade ghee butter in glass jars on a light background.

Heres what youll find in a <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/343856/nutrients" id="d9b11907-ef23-3731-aee3-fdd46ee95b8f"> 1 tablespoon serving </a> of ghee:

112 calories, 13g fat, 0g protein, 0g carbohydrate (0g sugar, 0g fiber), &amp;lt;1mg sodium

And heres whats in the same size serving of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/343816/nutrients" id="1b14145f-974f-3fae-a553-20cb57ee151a"> unsalted butter </a> :

102 calories, 12g fat, &amp;lt;1g protein, 0g carbohydrate (0g sugar, 0g fiber), 2mg sodium

So, as you can see, there's not that much of a difference.

Where ghee and butter do differ is nuanced and granular: They differ in their types of fatty acid. Ghee has more of the kinds of fats that dietitians like me tout as good for you: polyunsaturated fats. More specifically ghee has more of the omega-3 fats DHA and ALA.

<h1> So Does That Mean That Ghee Is Healthy? </h1>

That depends on which benefit you're looking to derive from eating ghee. For example, in Ayurvedic medicine, ghee is considered to enhance memory.

One of the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5071963/" id="29ccddf3-a7ac-382f-a6df-f7608bc7c660"> more recent studies </a> , published in the Journal of Clinical and Diagnostic Research, put that theory to the test.

Researchers fed animals ghee or butter and then dropped them into mazes. Neither group navigated their way out of mazes any better or faster than the other.

The researchers also looked at other measures like weight and cholesterol that ghee is purported to be good for.

Turns out, the ghee-eating animals lost weight while butter eaters gained. Both groups raised their blood lipid levels, but the ghee eaters triglycerides and one particularly harmful type of LDL (called VLDL) didnt increase as much as the butter eaters levels did.

This is all to say that there isnt a lot of research of the health benefits of ghee, and the little research that exists has been conducted on animals, not humans. And what happens in animals doesnt necessarily translate directly to humans.

If youre a butter eater, choosing ghee might give you the teensiest leg up. Butand a significant but at thatdont go so far as to replace your favorite plant oils with ghee. Those liquid-at-room-temperature oils (olive oil, etc) have way more healthful unsaturated fat. Just consider ghee an addition to your cooking fat rotation.

An easy approach: Match the cooking fat to what you're cooking. Olive oil is great for Italian dishes. Ghee is great for Indian dishes. See? Easy!

Thanks to the <a href="https://www.menshealth.com/paleo-diet-guide/" id="b560c1c9-d1fd-3163-a6a8-d09c773b1dfd"> paleo </a> and <a href="https://www.menshealth.com/nutrition/a19530409/ketogenic-ketosis-diet-for-beginners/" id="a773e6c1-b715-3768-a992-77cc79262182"> keto </a> diets, ghee has moved beyond Indian cuisinewhere it has long been a staple fat.

Here’s Why Switching From Butter to Ghee Isn’t a Huge Deal

While most people follow a vegan diet out of a combination of environmental, ethical or health concerns, there may be some benefit for those looking to lose weight as well.

The potential benefit of a vegan diet on weight loss shouldnt quite come as a surprise. Vegan diets limit a lot of foods that are typical in the standard American diet.

This, often, means that the typical American going vegan will eat less food because less food options are available to them and, in turn, may eat fewer calories too.

The foods you can eat on a vegan diet also tend to be high in fiber, which is a gut-filling food. High-fiber foods are also often high in water (think: fruits and vegetables). They may require more chewing, which slows down overall eating, and reduces hunger hormones.

Another interesting benefit: Fiber rich foods may trap some foods in the digestive process. This means that some calories are not processed in the small intestine before they move into large intestine.

In the large intestine, they continue to move material through the colon and on the way they are fermented by the bacteria in the colon. The products of fermentation (among them short-chain fatty acids) can also affect hormones related to feeling full.

Holding fresh spring roll with chopsticks

A whole food plant-based diet can be very satiating and filling with fewer calories than a standard American diet, says Spencer Nadolsky, DO an obesity physician with RPHealth.com.

A 2015 meta-analysis backs this up. The research found that those in the vegetarian diet groups lost significantly more weight than those in the non-vegetarian diet groups. More specifically, those subcategorized to the vegan groups lost even more than those eating a lacto-ovo-vegetarian diet.

While this data is promising when it comes to weight loss, not all health experts suggest a vegan diet as the best approach for weight loss.

I dont typically recommend that people focus on weight loss when following a vegan diet (or other eating styles) because I think it minimizes the other things like enjoyment and satisfaction and puts weight loss above them, says Willow Jarosh, M.S., R.D. of Willow Jarosh Nutrition in NYC.

It is important to keep in mind that vegan diets can be rather restrictive. Jarosh continues: When people are likely already making their pool of options smaller to focus on weight loss, a vegan diet likely minimizes the pool of choices even more.

This isnt to say vegan diets are not healthy or impossible to follow. However, to make sure youre giving your body the nutrition and vitamins needed for optimal health, it takes a good amount of planning and prep.

Healthy lifestyle diet food Man healthy food

The key with any eating style for weight lossweight management or just improving your healthis following something that can be maintained for life.

One last note: Its important to remember that vegan food can be highly processed vegan cookies, donuts, French fries, soda, the Impossible or Beyond Burger and fried tofu are all, technically, vegan.

Vegan junk food is still junk food.

Going veganwhether it's for the planet, your health, or bothis a little different than deciding to do <a href="https://www.menshealth.com/nutrition/a19530409/ketogenic-ketosis-diet-for-beginners/" id="a773e6c1-b715-3768-a992-77cc79262182"> keto </a> , try <a href="https://www.menshealth.com/nutrition/a29192545/intermittent-fasting-beginners-guide/" id="31217333-f07c-3991-a706-0f59314e8def"> intermittent fasting </a> , or (for some reason) go <a href="https://www.menshealth.com/nutrition/a24...

Going Vegan Is Different Than Other Diets for Losing Weight

Proponents of the OMAD diet claim that it can lead to <a href="https://www.menshealth.com/nutrition/a22590905/how-to-get-rid-of-fat/" id="84111ffc-61b6-32e3-a2d0-3af5f48c5fb7"> weight loss </a> , naturally, but also <a href="https://www.menshealth.com/health/g19517224/how-to-boost-your-focus/" id="6e914a04-5319-31bd-a526-82e944943437"> better focus and enhanced productivity </a> .

First, lets look at the weight loss claim.

In <a href="https://www.menshealth.com/nutrition/a27632073/intermittent-fasting-diet-weight-loss/" id="13c25615-76b9-35c2-aee1-19b0f187cc70"> intermittent fasting terms </a> , OMAD is a 23:1 approach. That means you fastor dont consume anything with caloriesfor 23 hours and do eat during the other available hour of the day. There are two main camps within OMAD. The first advocates that because youre only eating for one hour out of the day, you can eat whatever you want during that hour. The second recommends eating healthful foods.

Could either of these approaches help you lose weight? Sure.

Thats because you can only eat so much in one hour, regardless of if that foods is a large meat lovers pizza with extra cheese or a few grilled chicken breasts and a pile of steamed broccoli.

In other words, youll eat drastically lessregardless of what youre eatingand by eating less youll likely lose weight.

But good nutrition is about so much more than just total calories consumed. Quality matters.

middle aged man eating noodles while sitting on the floor

Consider a recent study published in the British Medical Journal that found that people who eat four servings of ultra-processed foods daily had a 62 percent higher risk of dying from all causes compared with those who ate only two servings per day.

The fact that some people use OMAD to blindly eat whatever they want (say, four servings of mac n cheese, for example) doesnt promote proper nutrition and, in fact, hinders them.

On the flipside, if you adopt the OMAD diet and try to eat nutrient-rich foods during your one hour of eating, its still hard to consume all the nutrients your body needs in a day. Thats because nutrient-rich foods tend to be loaded with fiber and protein, which fill you up fast during a meal.

Yes, this makes it nearly impossible to overeat, but even though youre physically full, that doesnt mean youve taken in an adequate amount of nutrients.

Beautiful sleepy man having breakfast at the table

Frances Largeman-Roth, R.D.N., and author of Eating in Color, agrees with me. It doesnt seem possible to get all of your nutrients in during one sitting. People are already getting so few fruits and vegetables these days (only 1 in 10 of us gets enough), Id hate to put additional and seemingly purposeless restrictions on anyone.

And then theres the fact that active people require more nutrients than sedentary people.

I cant imagine that its easy for most athletes and active people to feel their best on a diet like this, Largeman-Roth says. If you cant refuel after a workout, how can your body repair itself? Further, a one meal a day diet certainly isnt appropriate for teens, people with diabetes or any medical condition, and it would be ill-advised for anyone with a history of disordered eating.

And, to that point, food isnt just utilitarian. Eating should be enjoyable actnot something you check off a to-do list.

Creative businessman working and eating pizza and drinking beer at desk

I think of the one-day diet as trying to ask for extra credit in math class after youve failed everything, says Heather Leidy, Ph.D., Assistant Professor in the Department of Nutritional Sciences of at the University of Texas, Austin. Eating healthy to promote health and well-being is not going to occur with a single day and a few foods to avoid. Its a lifestyle that requires a daily commitment.

Where I can confirm the OMAD will help you?

It will surely free up time during your daypreparing, cooking, and eating requires time.

And, maybe, with that extra free time youll undertake pursuits thatll heighten your productivity.

Or, maybe (and certainly more likely), youll spend that extra free time imagining how great your life was before you started the OMAD diet.

The one meal a day diet (also known as OMAD), as the name implies, means that you eat once a day and only once a day.

The One Meal a Day Diet Oversimplifies Nutrition—and May Backfire

As a registered dietitian, I understand where this question comes from. <a href="https://www.menshealth.com/nutrition/a25747153/chipotle-lifestyle-bowls-review/" id="fd6b565b-497d-3d86-a854-7c0e43454330"> Chipotle </a> , as a company, has brought ethical eating and farming to the forefront of quick-service food discussions.

While you can applaud the company for pushing food quality values, its important to know that how food is raised or grown doesnt mean that that food is good for your diet in large amounts.

From a nutrition standpoint, Chipotle is like McDonalds or <a href="https://www.menshealth.com/nutrition/a28633462/healthiest-things-to-order-at-panera/" id="567df9c9-c06b-3d09-abbd-9b51688a17a2"> Panera </a> or <a href="https://www.menshealth.com/nutrition/a25916509/red-robin-healthy-food/" id="4b62ca85-5bf6-3123-ab7d-f91a78d919d6"> Red Robin </a> or any other restaurant and meal: Its about choices.

One of Chipotles strengths is customization. That customization can allow you to add more lean protein, more high-quality vegetables, and more deliciousness to your meal. Or it can encourage you to stuff yourself with a 1,500-calorie burrito.

For this reason, its best to head into Chipotle with a plan.

Other dietitians agree with me. With so many choices and their build your own approach to meals, its fairly easy to make it a healthy meal, says <a href="https://www.instagram.com/brierleyhorton/?hl=en" id="b80c7bc5-a81c-30ec-a9a8-7fe97c86b48f"> Brierley Horton </a> , M.S., R.D. On the other hand, its also easy to go heavy on calories you need to be aware of what youre getting.

Lets say that you order a burrito bowl with extra chicken, rice, beans, queso, pico, corn, cheese, fajita veggies, and sour cream. It doesnt sound like much, but youve just racked up more than 1,000 calories.

Add in chips, guacamole, and a soft drink (or beer) and youre above 2,000 calories. In other words, when you build your own meal, its easy to see how quickly a scoop of this here and a scoop of that there all add up.

Jim White, R.D., owner of <a href="https://jimwhitefit.com/" id="620665e8-0f8d-3570-a767-b008ac3613da"> Jim White Fitness Studios </a> in Virginia Beach VA, advises his clients on how to make smarter, very specific choices when eating at Chipotle. A healthier option at Chipotle would be a burrito bowl including chicken, white or brown rice, beans of choice, the fajita veggies, and pico, with a bottle of water. This meal would clock in at around 500 to 600 calories.

Another great meal option: a veggie bowl with lettuce, fajita vegetables, pico, corn, rice, and beans. This adds up to about 470 calories.

Both of these meal options are more balanced on caloric intake for a meal size, White says.

And when in doubt, Chipotles kids menu offers good ways to cut back on portions, yet still order many of the same options, says Horton.

I opt for the veggie bowl and add protein. I use beans as my base (love me some fiber) and the veggie bowl seems to include more than traditional bowls. I prefer guacamole to cheese and sour cream. Protein. Fiber. Healthy fats. Simple. Easy. Delicious.

If had <a href="https://www.menshealth.com/nutrition/a27086989/is-fat-bad/" id="255e7970-0c82-39e1-a425-0f075161aaca"> a side order of guacamole </a> for every time someone asked me Is Chipotle healthy? Id probably put the avocado industry out of business.

What to Order If You Want to Eat Healthy at Chipotle

<a href="https://www.menshealth.com/nutrition/a27491762/healthiest-ways-to-drink-alcohol/" id="0e796f0b-c411-3673-ad06-5e71488ac1c1"> Being a dietitian </a> and <a href="https://www.menshealth.com/nutrition/a26149219/is-pizza-healthy/" id="b7d34a0a-94db-362d-a02d-a6bb4d68ff85"> the father of a seven-year-old and a 10-year-old </a> , I knew that we had to have a plan. So my wife and I brought a bevy of easy-to-eat, protein-rich, fiber-friendly snacks for the trek. Although even with all the apples, snack bars, tuna cups, and jerky, we also realized that at some point we would have to stop for a meal along the route.

We needed food that was fast and easy, but also provided quality nutrition and solid flavor. Here are the best options we found along the way. Whether youre on a family road trip or traveling for work, these meals will fill you up without slowing you down.

Their Eggs &amp; Cheese Protein Box was a favorite with our kids, plus it was relatively easy for them to eat in the car (minimal mess). My wife and I liked the Sous Vide Egg Bites, which are a hot, portable, high-protein option.

There are plenty of other picks too. With three kids, and being one of two full-time working parents, Im on the road a lot, says Dana White, R.D. My go-to [at Starbucks] is a tall iced coffee, tomato &amp; mozzarella panini and a KIND bar. This combo of real foods has plenty of protein, fiber, and healthy fats.

While its nice to enjoy a salad if were eating in at this place, for an on-the-go option, its all about the BBQ Chicken Flatbread. The flavor is great and its has a solid nutrition profile with 24 grams of protein for just 400 calories.

While Panera and Starbucks have done a great job leading the pack with mostly better for you choices, dont hate on McDs. My favorite order is two Egg McMuffins (you can order them any time of the day), take the filling out of one of them, toss the other two muffins, and double stack. For 34 grams of protein (when doubled up), it's a decent option for when youre on the run.

Try the Berry Burst Chicken Salad. Packed with 42 grams of protein and seven grams of fiber, this salad keeps you full for awhile and doesn't break the bank. Just eat it while youre parked. Never eat a salad and drive.

Chick-fil-A has several solid options, including the Grilled Cool Wrap that has an impressive 43 grams of protein and just 350 calories. It's also easy to eat in the carthe tortilla keeps all the bits and pieces in place so youre less likely to have half the toppings fall onto the seat of your car.

The Bell offers a ton of customizable options, so take advantage. One good idea: Order a bean burrito and add chicken. Its portable meal that packs in fiber from the beans, and carries protein from the chicken.

Customizing here is easy and also necessary. Steer clear of the burrito calorie bombs and instead try the Veggie Bowl and add steak. This way you get more veggies and the protein and iron rich steak to boot. Add black beans, tomato and roasted chili corn salsa, and also go light on the Monterey jack cheese (and skip the sour cream). This meal rings in at around 500 calories, close to 40 grams of protein, and nearly half your daily dose of fiber.

My family of four just returned from a three-week road trip adventure throughout Canada, the Adirondacks, Connecticut, New Jersey, back through Pittsburgh, and home.

The 7 Best Fast Food Meals You Can Order on the Road, According to a Dietitian

Hydration is about so much more than H20. Hydration is about sodium, and potassium, and sweat, and pee (yes, pee!). It's also not just about what you drink, but what you eat.

There are a fair number of hydration myths swirling around out there. There's the big one about drinking eight glasses of water a day (we'll get to that later, fear not).

Chris Mohr, PhD, RD

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