Good Lifestyle

It's not your imagination; Nutrition and don'ts always change! One day, fat is the enemy and the other, it is the new miracle weight loss food. And it's just one of the many examples. Although it can be a bit difficult to follow in constantly changing food recommendations, new research always gets rid of the light on what is best for health and longevity. So in this case, change is a good thing!

Because nutritionists are at the forefront of all the latest nutrition knowledge, they constantly change their diet depending on the new discoveries. And as it can be difficult to decipher Intel Nutrition's bits deserve to be implemented, we went directly to the experts and asked them how their daily diet has changed in the last five years on the basis of new scientific data. . Continue reading to find out what they said and when you're done, make sure to check these55 best ways to stimulate your metabolism To get even more finishing tricks!

"In the last five years, I am intrigued by emerging research that suggests the caloric restriction or intermittent fasting can promote longevity and reduce aging diseases," Elisa Zied, MS, RDN, CDN tells us. "Although I do not subscribe to fasting or more suggests going to go three or four hours of food without food, my diet has evolved in one where I consume most of my calories during the day. I always start my morning with a big or two breakfasts, and I almost always have a big lunch. And instead of a traditional dinner, I will choose one or two small snacks that include a combination of fruits, whole grains (such as popcorn), nuts or dairy products. I think I feel more energy when I eat this way and it also allows me to hold in several food groups and maintain a healthy weight. " For even more creative weight loss tips, see these20 weight loss turns you have not tried.

"In the last five years, I focused a lot about eating whole and least processed foods. I usually count largely on snack or protein bars for fuel between meals, especially the days of affluence. Now, I always make sure to have fresh fruit or nuts on me at any time, so I'm not tempted to buy something packed on the shelf, says Lisa Moskovitz, Rd, CDN. "Processed foods, which are those who have been modified are no longer in their most natural state, usually contains a ton of additives, smasher-sugar in the bloodsugarAnd chemicals that do not offer a lot of benefits for your health. "

Two other Sarah Rds-Koszyk and Cassie Bjork-two agree. "In the last 5 years, I went to recommend weak and reduced fat, processed products to suggest actual, whole foods that really feed and feed ourselves," says Koszyk. "I gave him the most processed foods I used to be the best friends with cereal bars, cereals, cookies, chips and cookies. I thought they were in good health because they were low in bold, but now that we know they are behind our health problems and I seek to avoid as much as possible, "adds Bjork.

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Almonds and other nuts of nut milk may have gained popularity in recent years, but the health community are not quite convinced that it is the best option. "I do not drink almond milk and I do not recommend it," says Jennifer Neilay, MS, RDN. "In fact, I drink a gallon of actual cow's milk a week. A few years ago, I chose the almond milk because of its low calorie content, but as I started to pay more attention to the quality of the ingredients, I went to drink the supplied drink Few protein and was charged with charges. Since then, protein-rich dairy milk has been an important part of my diet ". For more information about the advantages and disadvantages of your favorite cereal companion, be sure to read our exclusive report,The best and the worst milk & milk alternatives.

Although you are skeptical about the suggestion of eating fat to lose fat, it's time to board, because it is a diet mantra, nutrition experts have fully adopted. "Recently, whole dairy, has returned to my diet," Notes Moskovitz. "Not only the taste much better than the reduced alternatives in bold, but it holds me much more satisfied and promotes the absorption of vitamin D." Alissa Rumsey, spokesman for the Academy of Nutrition and Dietetics, has Also changed its diet to include more healthy greases. "Five years ago, I used skimmed milk in my cafe, eat 0% fats yogurts, and choosing the low-fat cottage cheese. Now I use whole milk in my cafe and choose 2% or 4%Greek yogurtand cottage cheese. I also eat nuts, walnut butter and seeds at least once a day to add healthy unsaturated greases to my diet. "Lauren Slayton Dietitians and Torey Armul are also aboard the full trend, incorporating things like olive oil, lawyer, fish, butter, ghee and coconut oil in Their daily regimes. "Fat is the only macronutrian who does not raise your blood glucose. During a typical day, I will have good fat at each meal, "says Slayton. Confused about all good and bad fats out there? OurFinal guide on all types of fat in food can help!

Earlier this year, the Advisory Committee on Food Guidelines said it was an ok to take advantage of aspartame (equal) with moderation. Then there were news that sucralose (the generic name of splenda) can cause sugar cravings and weight gain. And just this week, Philadelphia has adopted a tax ona soda and other sweet drinks - regular and diet. With as many mixed messages floating around, it's easy to see why people have no idea what is safe to sip and what is better left intact. So what should you do? Follow Eilse Schapiro, directed by RD and say SYONONAARA to the diet and sweet drinks. "I was a junkie diet of Soda for years. So, when more and more research came out in artificial sweetening links to sugar-and-weight and weight gain and higher BMIs. decided to grab the content on behalf of better health. And believe it or not, I actually lost five books - and it was not even my intention, "says Schapiro." I now drink Selectzer or lemon flavoredwater Instead of that. "Michelle Dudash, RD, accepts." [In recent years], I listed in a majority on dietary soda and enjoy unsweetened iced tea, which is a powerful source of antioxidants. "

"I focus more on the proteins these days. Research shows that we get adequate protein because we age is essential to maintain a lean mass, "says Marisa Moore, RDN. "Being a vegetarian for an important part of my life, the protein has always been a concern but not always in mind. Today, I'm careful to consume quality protein sources at all my meals. It helps no only to muscle synthesis and muscle synthesis. Maintenance, but it also helps with satiety. With a lot of beans and peas, I inspect foods likeSalmon, EdaMame, eggs, Greek yogurts and cottage cheese in my diet more often than me. "

"In the last five years, I have increased my seafood consumption to two-to-three portions recommended per week," Patricia Bannan, Ms. RDN tells us. "Before that, I probably had only about one or two portions a week, too low for optimal health. When I'm at the restaurant, I will often order tacos of salmon or grilled fish. At home, I'm often having Canned tuna for lunch in a whole wheat wrap or a salad. Fish and crustaceans are both low in calories and saturated greases, an important source of protein and offer a wealth of vitamins and minerals. Seafood are also full of nutrients, especially important for moms and babies, "she adds. For even more foods that are perfect for mom and baby, be sure to checkEat this, not that! When you wait!

The principles of healthy foods like eating your fruits and your vegetables have been around for decades, but it seems that experts are taking advice for eating green vegetables more seriously in the end, with some animal protein with vegetable proteins. Throughout the week. DUDASH and WILLOW JAROSH MS, RD, for example, both regularly replace the animalprotein With beans, peas and lentils. "Eating more herbal foods is associated with better weight control and a reduced risk of several diseases such as type 2 diabetes and heart disease," says Jarosh. Dudash Favid Way to integrate more plant-based proteins into its diet? Mexican food! "I cook dry beans in my slow cooker and take the opportunity for the week in burritos and bowls." Isabel Smith, Rd, Accurs. "My diet has always been quite clean, but in the last five years, I have really become much more aware and vigilant with more plants in my diet. At least half or three quarters of each meal that I eat is vegetable plants. namely. "

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Recent research shows that our intestine microbes play an important role in the regulation of our health and weight. There are no surprise food experts who make concerted efforts to add more probiotics (bacterial cultures found in fermented foods) to their diet. "Five years ago, my cultivated food repertoire consisted only at yogurt. Now I have a kombucha a day, add fermented vegetables to all my lunches and even uses a probiotic hot sauce," says Slayton. Stephanie Clarke, MS, RD also supposed to eat more probiotics. "I eat a variety of fermented foods like yogurt, kefir, saerkraut, kimchi, kombucha, tempeh, miso and marinated vegetables. The probiotics of fermented foods are bacteria that can improve digestion, immunity and overall health. There is a lot of research. There is a lot of research by continuing in this area, and since these foods also have other health quality attributes, eating it seems to be obvious. "For even more foods. delicate who deliver a probiotic punch, check these18 probiotic foods for a healthy gut.

A recent study found a link between the consumption of treated meat, healer, salty and smoke and an increased risk of colon cancer, so we had a hovel that plan experts are lying on things to stay safe - and We were right! "While I used to crawling on bacon or sausages when I came out at breakfast, I'm saying no to hardened meat and focus on vegetables and eggs, and add a lawyer for creams and good fats. That does not mean that Inever Eat hardened meats, though. When I do it, I saved it for good things, like Prosciutto. "

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Get this: The more the sugar is added to your diet, the less you eat the rest of the day. This is the conclusion of an article in 2015 inNutritional examination, which examined dozens of studies between 1972 and 2012. Researchers found that increased added sugar was associated with a poorer diet and lower micronutrient consumption. Crazy right? For this reason, Bjork made a concerted effort to reduce. "In the last five years, I conquered my sugar addiction by giving up a lot of less healthy carbohydrates than I ate and replacing them with healthy fat. Carbohydrates turned like white bread, pasta, rice, cereals and granola bars are transformed into blood sugar and this sugar feeds the addictive cycle. In fact, the sugar triggers the same center of rewards in the brain as cocaine - this is how we know that is really addictive! By consuming more fat and fewer transformed carbohydrates, I do not think about when I have my next "correction" and I dropped the weight I put when I made the Russian mountains rise Sugar in the blood. "

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"The new food guidelines recommend limiting sodium intake to less than 2,300 milligrams a day. So I have given much more attention to sodium content in foods recently," explains Jim White of dietician and a personal trainer. Considering that 75% of the sodium we consume comes from processed foods - not thesalt Shaker - It is very important to follow the lead of White and scan your food labels. Believe it or not, things like bread, frozen meals, salad vinaigrette and restaurant desserts are filled with salty stuff.

While low carbohydrate schemes are not fully forgotten, many food experts went behind. "I used to keep my carbohydrate intake as a weight control method, but I now know that it is not an ideal long-term strategy because it points out my sugar desires over time", explains Moskovitz. "That said, I have more recently started eating healthier whole grains like whole wheat bread,groatsand quinoa. Incorporate whole grains into my diet has helped control a lot of sugar. "

Earlier this year, the new food guidelines for the Americans fell their long-standing recommendation that we should limit dietary cholesterol. Decades of research have shown that it had little effect on the level of cholesterol in the blood, after all, the yellows have the green light. "Even if I always knew I always knew that the egg yolks were nutritious, I did not seem to eat them so much. Five years ago, I was probably more than a white egg person And I'll go today with poached, "explains NYC Keri's Nutritionist on the recent change. Due to the new recommendation, White says it is reaching more eggs. "Since the new recommendations are out, I certainly mania eggs more often for breakfast. In spent years, I would limit myself to eat them two or three days a week. But now I eat them regularly without worry." Looking for creative ways to add more superfood to yourself? Do not miss these25 healthy egg recipes to stay skinny.

Of course, get enough protein is important, but not just a source will do. Just ask Smith, which is quite selected with the quality of his meats. "Due to all hormones, antibiotics and other chemicals that are found in the treatment of the livestock industry, I think it's really important for us to be aware and aware of the quality of the quality of the Animal protein that we consume. In recent years, I have also become much more rigid with my own guidelines for the purchase of meat and often opt for organic proteins, fed with grass and wild instead of conventional options . "