Health & Balance

Dietary fiber is vital to good health. It supports heart health by lowering levels of “bad” cholesterol and promoting the growth of beneficial bacteria in the gut. It lowers blood pressure and makes you feel full after a meal. This helps prevent overeating, which in turn aids in maintaining a healthy weight. Fiber is also believed to lower the risk of colorectal cancer.

In this Foodie Fit blog, we explore the best, easiest high-fiber foods to eat for daily intake. 

What Foods Have High Fiber

Fortunately, there is a wealth of high fiber foods. Most are fruits, vegetables, and whole grains.

Vegetables

When it comes to the high fiber foods list, vegetables are near the top. Here are some of the highest in dietary fiber.

• Broccoli
  • One cup of broccoli has 2.2 grams of fiber. This is about 8 percent of the daily value, or DV. The DV is how much of a nutrient you should have every day.
• Avocados
  • The avocado is one of those fruits that’s treated like a vegetable. A 7-ounce avocado has 14 grams of fiber.
• Sweet Potatoes
  • Sweet potatoes are packed with nutrients, including dietary fiber. One cup of this root vegetable has 6.6 grams of fiber.

Fruits

Though you may think of fruits as sweet and light treats on a hot day, a surprising number of fruits also double as a fiber powerhouse. Here’s a list of some fruits that are high in fiber.

• Apples
  • One medium apple has about 4.4 grams of fiber.
• Passion fruit
  • Passion fruit is a champion when it comes to dietary fiber. One cup of passion fruit has an amazing 24.5 grams of fiber.

Berries

Technically a fruit that grows from the ovary of a single flower and has at least two seeds enveloped by flesh and an outer layer, many berries are also fiber-rich:

• Blueberries
  • These little nutrient-rich powerhouses have 13 percent of the DV per cup.
• Blackberries
  • Blackberries provide a decent 5.3 grams of dietary fiber per 3.5 ounces. This is about 20 percent of the DV.
• Pomegranate
  • The pomegranate is also considered a berry, despite its size and tough hull. Its ruby red seeds deliver 6 grams of fiber per cup.

Whole Grains

A whole grain is a seed that hasn’t been stripped of components such as its bran. Whole grains are polished because they last longer when they’re stored and can often be stored at room temperature. However, polishing comes with the loss of lots of nutrients, including fiber.

• Oats
  • Oats not only have 4 grams of fiber per half a cup, but the fiber they contain lowers bad cholesterol.
• Quinoa
  • When it’s cooked, a cup of quinoa provides 5 grams of fiber, which is around 18 percent of the DV.
• Whole Grain Bread
  • The amount of fiber in bread made from whole grains varies. For example, a slice of wheat germ bread has 4 grams of fiber.

Beans, Nuts, and Seeds

These plant products are also famous for their fiber content:

• Cooked Beans
  • The amount of fiber a cup of cooked beans has depends on what kind of bean it is. Pinto and black beans have the most fiber, with 15 grams per cup.
• Chia Seeds
  • An ounce of chia seeds has about 9.8 grams of dietary fiber, or 35 percent of the DV.
• Nuts
  • Like cooked beans, the dietary fiber of nuts depends on the nut. The highest amounts of fiber belong to almonds and pistachios at 10.9 and 9.1 grams each per 100 grams, respectively.

… And One More Tip

Eating a diet rich in fiber holds many benefits. However, if you’re not used to eating a lot of fiber, doing so quickly and abruptly can cause digestion or stomach issues. As such, if you are looking to add fiber-rich foods slowly to your diet, be sure to increase your consumption of water. Doing so will limit the negative impact of fiber on your body. 

Conclusion

Fiber keeps you regular, supports the microbiome in your gut, keeps your good cholesterol levels stable and may even help you lose weight. Best of all, the foods that contain lots of fiber are plentiful and inexpensive.

Looking to add more fiber to your diet in a quick and easy way? Be sure to also check out Foodie Fit for the latest and greatest heat and eat meal prep delivery options today.

Incorporating foods rich in protein in your diet is essential when it comes to maintaining overall well-being and health. But the question then becomes: How much protein do we need, and what foods are high in protein and low in fat?

In this Foodie Fit blog, we’re going to take a closer look at the best high protein low-fat foods that will improve health, from chicken and cottage cheese to codfish and everything in-between.

Why High Protein Low-Fat Foods Matter

Proteins are defined by many health professionals as building blocks of the body, encompassing bones, cartilage, blood, muscle, skin, enzymes, vitamins and hormones. As such, they’re essential for development and growth, the repair and construction of cells and tissue – such as muscle – and play a vital role in body processes such as fluid balance, the immune response and blood clotting.

Proteins are derived from amino acids, with some of these being made by our bodies naturally, and these are known as nonessential amino acids. There also exist nine types of these acids that our bodies must obtain via the consumption of foods that contain them; referred to as essential amino acids, they are necessary with regard to normal body functioning.

High protein low-fat diets are beneficial for weight management, muscle maintenance and overall health, with protein being particularly good for satiety – which can reduce overall calorie intake. Further, low-fat dietary options minimize excess calories and can improve heart health; it’s important to note that these types of diets also support muscle growth and repair, which is crucial for maintaining a healthy metabolism and preventing age-related muscle loss.

The Best High Protein Low-Fat Foods for Meat Eaters

Carnivores seeking high protein low-fat options can choose from skinless chicken breast, turkey breast, lean cuts of beef and pork and fish such as tuna and cod.

Let’s take a closer look at some of these now.

Chicken Breast

Skinless chicken and turkey breast represent very lean protein sources, meaning they boast a high amount of protein with minimal fat.

Cod and White Fish

Fatty fish like salmon offer healthy fats alongside protein, but white fish such as cod, haddock or halibut should be chosen for lower fat content.

Lean Cuts of Beef and Pork

Opt for cuts like tenderloin or sirloin, and trim any visible fat before cooking such meats.

The Best High Protein Low-Fat Foods for Vegetarians

For herbivores seeking high protein low-fat diet options, a variety of choices are available, from beans/lentils/peas and soy products to nuts, seeds and dairy items. In the area of dairy, cottage cheese benefits include muscle development, weight management and blood sugar regulation; similarly, egg white benefits have been linked to high protein content, low calorie count and minimal fat and cholesterol.

Chickpeas and Other Beans

Various types of beans, such as kidney beans, black beans and chickpeas, offer a good amount of protein and can be incorporated into numerous dishes.

Lentils

A great source of protein and fiber, lentils are often added to salads, stews and soups, or simply enjoyed as a side dish.

Tofu

This versatile product made from soybeans absorbs flavors effectively and can be used in scrambles, stir-frys or even as a meat substitute.

Quinoa

This complete protein source can be used as a substitute for rice or even added to salads.

Tempeh

Another soybean product, this boasts a firmer texture than tofu and exudes a nutty flavor.

Conclusion

While no doubt beneficial, high protein low-fat diets may not be suitable for everyone, so it’s important to consult with a healthcare professional or registered dietitian before making significant dietary changes. Also important to note is the fact that extremely high protein intake, especially from animal sources, may pose risks for individuals with pre-existing kidney problems.

Here’s the key: A balanced diet that incorporates a variety of nutrient-rich foods – including fruits, vegetables and whole grains – is essential for your overall well-being.

Do you feel frustrated when people criticize your eating habits without explaining exactly how to eat less? Contrary to popular belief, it’s not a matter of poor self-control–it’s a matter of portion control. In this Foodie Fit blog, you’ll learn some simple ways to manage your food intake. 

What is Portion Control?

Balancing your nutrition intake is a skill that gets easier with practice. Don’t worry about being perfect–gaining control over any part of your life with small steps makes you feel better.

What is portion control? A portion is the amount of food on your plate. A serving, on the other hand, is the Recommended Daily Allowance of certain nutrients to meet your body’s health needs according to the National Institutes of Health. Requirements vary depending on age, health conditions, and gender. Your goal is to match your portion with your recommended RDA. Food is medicine: You take better care of yourself by choosing what goes in your mouth and when.

Benefits of Portion Control

Declare out loud, “MY BODY, MY CHOICE!” Portion control helps you decrease the number of calories while you increase energy, balance blood sugar, improve digestion, boost your mood, and reduce the effects of chronic disease.

Portion control for weight loss means breaking old habits by replacing them with new habits that satisfy your hunger. Check out the resources below on easy ways to measure your food.

How to Naturally Decrease Appetite with Portion Control

Here are tips to help you learn how to decrease appetite without spending money on medications:

•  Use smaller plates.
•  Drink liquids before each meal.
•  Eat foods high in protein, water, and fiber.
•  Make it fun by giving yourself variety.
  

Hydrate, Hydrate, Hydrate

The average human body is more than 50% water. It needs hydration for blood flow to distribute oxygen and nutrients while carrying away wastes. If you have problems with indigestion, constipation, dry skin, thick mucus, stiff joints, and feeling sluggish, you might be dehydrated. Eat more fresh veggies and fruits.

Interested in how to decrease appetite? Drink fluids! Enjoy more soups, herbal teas, and smoothies. The fewer the additives, the better. Want foods that suppress appetite?Consider green tea, ginger, coffee, and cacao powder.

Choose Protein (and Plenty of It)

Protein is a major nutrient necessary for survival. It provides energy and the building blocks for healing and other processes.

Get protein from animal sources, including meats, eggs, and milk products. For high-quality plant protein, consume nuts, seeds, whole grains, and beans of all kinds, which are also rich in fiber.

Because of its density, proteins tend to be filling, making them ideal foods that suppress appetite.

Mindful Eating Practices

Have you ever heard the advice to open your mind before you open your mouth? It not only refers to talking, but also eating. Mindful eating means asking yourself why you’re eating the item you’ve chosen. For emotional comfort? Healing? Health?

1. Substitute fruits for candy and bakery sweets.
2. Slow down and savor each bite. Chewing aids digestion.
3. Eat more veggies!
4. Use fiber in learning how to eat less and fight disease.
5. A satisfying trick on how to decrease appetite is eating numerous healthful snacks instead of glutting in one or two large meals.

Conclusion

In the old days, doctors often carried black medical bags to make home visits. Imagine your own medical bag filled with different options for keeping yourself healthy. Portion control for weight loss, appetite management, balanced nutrition, more energy, and better health is “in the bag”!

Inflammation is the body’s natural response after exposure to infections, toxins, or an injury. However, when such a reaction is chronic, it may lead to various health issues, including lifestyle diseases, heart diseases, and cancer. The good news is that you can combat these adverse effects by incorporating anti-inflammatory foods into your diet. So, what are the best anti-inflammatory foods? How do you start an effective anti inflammatory diet? These and more questions will be answered in this Foodie Fit blog.

What are Anti-Inflammatory Foods?

So, anti-inflammatory foods are those rich in antioxidants, such as minerals, fiber, vitamins, and omega-3 fatty acids that help the body combat chronic inflammation, allowing it to resolve the health issue on its own without the need for medication. They do so by neutralizing free radicals that are responsible for causing an array of ailments and conditions.

If you are new to an anti-inflammatory diet, start slowly and deliberately by incorporating natural anti-inflammatory foods and swapping refined foods with fruits, whole grains, and vegetables.

Anti-Inflammatory Food Benefits

There are many more benefits of eating anti-inflammatory foods than simply an alleviation of physical discomfort, swelling, and pain. Specifically, an anti-inflammatory diet provides many supposed benefits, including but not limited to:

Reduced Risk of Chronic Disease

Anti-inflammatory foods have been shown to significantly reduce one’s risk of chronic diseases such as Alzheimer’s, diabetes, and cardiovascular diseases. They may also help lower blood pressure, oxidative stress, and blood sugar.

Support for Autoimmune Conditions

Individuals struggling with autoimmune conditions greatly minimize inflammatory triggers by embracing an anti-inflammatory diet. Your immune system is improved with the added and beneficial nutrients, leading to fewer symptoms of autoimmune conditions such as flare-ups and fatigue.

Improved Digestive Health

Anti-inflammatory foods and diets are also known to promote gut health, thus aiding in digestion and digestion support. Natural anti-inflammatory foods are rich in fiber, and some are even fermented, making them an excellent choice for conditions such as leaky gut, irritable bowel syndrome (IBS), and Crohn’s disease.

Enhanced Muscle and Cognitive Functions

Turmeric and fatty fish are some of the best anti-inflammatory foods to enhance muscle functions. Inflammation may cause muscles to be stiff, leading to chronic pain over time. The nutrients present in an anti-inflammatory diet promote mobility, thus reducing discomfort. Several studies have demonstrated a correlation between inflammation and cognitive decline. Specifically, berries and Omega-3 Fatty Acids are anti-inflammatory foods that support a balance of neurotransmitters and promote long-term brain health.

The Best Anti-Inflammatory Foods

Some of the best natural foods in an anti-inflammatory diet include:

Vegetables, Fruits, and Whole Grains

Many anti-inflammatory foods contain polyphenols, sulforaphane, flavonoids, and antioxidants. These nutrients and chemicals can be found in vegetables, whole-grain foods, and fruits, including:

• Strawberries
• Brown rice
• Cauliflower
• Red bell peppers
• Blueberries
• Oats
• Quinoa
• Broccoli
• Sweet potatoes
• Brussels sprouts.

Omega-3 Rich Foods

An effective anti-inflammatory diet should also include Omega-3 foods. These foods have healthy fats that contain zeaxanthin, omega-3 fatty acids, lutein, and organosulfur. Some of the best anti-inflammatory foods in this category include:

• Walnuts
• Salmon
• Chia seeds
• Garlic
• Mackerel
• Flaxseeds
• Avocados
• Sardines
• Extra-virgin olive oil
• Onions

The Best Anti-Inflammatory Supplements

You can add anti-inflammatory supplements to your anti-inflammatory diet to get even more health benefits. The best anti-inflammatory foods are those rich in omega-3 fatty acids. Omega-3 supplements (such as EPA and DHA) can help your body bridge the gap and meet nutritional needs. Turmeric, meanwhile, is among the best natural anti-inflammatory foods because it contains a potent antioxidant, curcumin. You can enhance your autoimmune anti-inflammatory diet with other foods such as bromelain, ginger, and green tea extract.

Reduce Processed Foods

In addition to eating and incorporating anti-inflammatory foods listed above, you will also want to reduce foods that are over-processed, high in sugar and those that contain artificial additives. Such foods are known to trigger inflammation.

Summary

An anti-inflammatory diet is a potent solution to inflammation, as well as a myriad of other health conditions. You will get noticeable health benefits when you incorporate to natural anti-inflammatory foods into your diet, while also reducing processed foods and sugars. Start today and be on your way to a healthier you.

Inflammation is the body’s natural response after exposure to infections, toxins, or an injury. However, when such a reaction is chronic, it may lead to various health issues, including lifestyle diseases, heart diseases, and cancer. The good news is that you can combat these adverse effects by incorporating anti-inflammatory foods into your diet. So, what are the best anti-inflammatory foods? How do you start an effective anti inflammatory diet? These and more questions will be answered in this Foodie Fit blog.

What are Anti-Inflammatory Foods?

So, anti-inflammatory foods are those rich in antioxidants, such as minerals, fiber, vitamins, and omega-3 fatty acids that help the body combat chronic inflammation, allowing it to resolve the health issue on its own without the need for medication. They do so by neutralizing free radicals that are responsible for causing an array of ailments and conditions.

If you are new to an anti-inflammatory diet, start slowly and deliberately by incorporating natural anti-inflammatory foods and swapping refined foods with fruits, whole grains, and vegetables.

Anti-Inflammatory Food Benefits

There are many more benefits of eating anti-inflammatory foods than simply an alleviation of physical discomfort, swelling, and pain. Specifically, an anti-inflammatory diet provides many supposed benefits, including but not limited to:

Reduced Risk of Chronic Disease

Anti-inflammatory foods have been shown to significantly reduce one’s risk of chronic diseases such as Alzheimer’s, diabetes, and cardiovascular diseases. They may also help lower blood pressure, oxidative stress, and blood sugar.

Support for Autoimmune Conditions

Individuals struggling with autoimmune conditions greatly minimize inflammatory triggers by embracing an anti-inflammatory diet. Your immune system is improved with the added and beneficial nutrients, leading to fewer symptoms of autoimmune conditions such as flare-ups and fatigue.

Improved Digestive Health

Anti-inflammatory foods and diets are also known to promote gut health, thus aiding in digestion and digestion support. Natural anti-inflammatory foods are rich in fiber, and some are even fermented, making them an excellent choice for conditions such as leaky gut, irritable bowel syndrome (IBS), and Crohn’s disease.

Enhanced Muscle and Cognitive Functions

Turmeric and fatty fish are some of the best anti-inflammatory foods to enhance muscle functions. Inflammation may cause muscles to be stiff, leading to chronic pain over time. The nutrients present in an anti-inflammatory diet promote mobility, thus reducing discomfort. Several studies have demonstrated a correlation between inflammation and cognitive decline. Specifically, berries and Omega-3 Fatty Acids are anti-inflammatory foods that support a balance of neurotransmitters and promote long-term brain health.

The Best Anti-Inflammatory Foods

Some of the best natural foods in an anti-inflammatory diet include:

Vegetables, Fruits, and Whole Grains

Many anti-inflammatory foods contain polyphenols, sulforaphane, flavonoids, and antioxidants. These nutrients and chemicals can be found in vegetables, whole-grain foods, and fruits, including:

• Strawberries
• Brown rice
• Cauliflower
• Red bell peppers
• Blueberries
• Oats
• Quinoa
• Broccoli
• Sweet potatoes
• Brussels sprouts.

Omega-3 Rich Foods

An effective anti-inflammatory diet should also include Omega-3 foods. These foods have healthy fats that contain zeaxanthin, omega-3 fatty acids, lutein, and organosulfur. Some of the best anti-inflammatory foods in this category include:

• Walnuts
• Salmon
• Chia seeds
• Garlic
• Mackerel
• Flaxseeds
• Avocados
• Sardines
• Extra-virgin olive oil
• Onions

The Best Anti-Inflammatory Supplements

You can add anti-inflammatory supplements to your anti-inflammatory diet to get even more health benefits. The best anti-inflammatory foods are those rich in omega-3 fatty acids. Omega-3 supplements (such as EPA and DHA) can help your body bridge the gap and meet nutritional needs. Turmeric, meanwhile, is among the best natural anti-inflammatory foods because it contains a potent antioxidant, curcumin. You can enhance your autoimmune anti-inflammatory diet with other foods such as bromelain, ginger, and green tea extract.

Reduce Processed Foods

In addition to eating and incorporating anti-inflammatory foods listed above, you will also want to reduce foods that are over-processed, high in sugar and those that contain artificial additives. Such foods are known to trigger inflammation.

Summary

An anti-inflammatory diet is a potent solution to inflammation, as well as a myriad of other health conditions. You will get noticeable health benefits when you incorporate to natural anti-inflammatory foods into your diet, while also reducing processed foods and sugars. Start today and be on your way to a healthier you.

Food and dieting are two aspects that often go hand in hand, especially for those seeking a healthier lifestyle. The latest trend in the fitness and health world is intermittent fasting. It is all over social media platforms, with people sharing their intermittent fasting schedules. But what is intermittent fasting? And does intermittent fasting work? And, most importantly, is intermittent fasting healthy? In this Foodie Fit blog, we examine these and other questions.

What is Intermittent Fasting?

Intermittent Fasting involves choosing to eat for specific hours, and fasting for the rest of the time. The pattern of eating and fasting is constant despite the intermittent fasting schedule you decide to follow. The two most common types of intermittent fasting, meanwhile, are full-day and time-restricted fasting/eating.

The Supposed Science and Benefits Behind Intermittent Fasting

Intermittent fasting has been purportedly backed by science, with articles published on reputable websites such as Johns Hopkins Medicine, Healthline, and Mayo Clinic. According to a 25-year study by neuroscientist Mark Mattson, the human body is capable of going without food for hours and even days. He opines that this is an adaptation from a time when farming, hunting, and gathering were the primary means of obtaining food. People became conditioned to go for long periods without food. Is intermittent fasting healthy? By this research, yes, it is. The next logical question is, does intermittent fasting work? As we will cover in this blog, its efficacy is heavily impacted by the type of intermittent fasting. 

Meanwhile, when done correctly, there are many benefits to intermittent fasting, including but not limited to:

Brain Health

It seems like a far-fetched question, but does intermittent fasting work to improve brain health? Research has, on a preliminary basis, shown that this dietary pattern may boost verbal and working memory. The mind is sharper, and there is an increased release of brain-derived neurotrophic factor (BDNF). This brain hormone helps in the growth of new nerve cells. Note that more research is needed to holistically support such a claim. 

Heart Health

Triglycerides, high blood pressure, and bad cholesterol are some of the elements that trigger heart problems. Research has shown that individuals following specific types of intermittent fasting schedules exhibit better heart health, characterized by improved blood pressure and lower resting heart rates. 

Physical Health

The primary reason people want to start an intermittent fasting plan is weight management, as your body burns fat during fasting periods. Individuals on this pattern have reported excellent results, ranging from improved appetite management to weight loss. An intermittent fasting schedule that involves fasting for up to 16 hours can promote fat loss without compromising muscle mass. Other related health benefits include reduced tissue damage, insulin resistance, and inflammation.

A Preliminary Intermittent Fasting Schedule

Many individuals should not participate in any intermittent fasting schedule due to pre-existing health variables or conditions. Specifically, if you are pregnant, under 18 years old, breastfeeding, prone to bone loss, have Type 1 diabetes, or are prone to eating disorders, intermittent fasting is not recommended. 

If you have consulted with a primary care physician and are not high-risk, there are two primary fasting schedules that are utilized to improve weight management: the 5:2 and 16:8 approach.

The 16:8 Approach

In the daily 16:8 daily approach, you will eat for 8 hours and fast for 16 hours. You can drink water, black tea, and coffee during the 16-hour fasting period. A well-balanced, nutritious diet during the 8 hour eating period is encouraged, featuring leafy greens, lean protein, whole grains, and healthy fats. 

The 5:2 Approach

This is an alternate-day fasting where you eat regular meals for 5 days and fast for 2 days. The meals can be regular or lower-calorie, but the general rule of thumb is to consume no more than 600 calories per day for 5 days. Again, your response to Is intermittent Fasting healthy will be determined by the foods and drinks you choose to have during the eating phase.

When considering these two approaches, note that the 16:8 approach is regarded as the healthier, less restrictive pattern of eating. Although it elicits a fasting schedule, there is no inherent restriction of caloric intake, but rather, a structured schedule of eating and not eating that encourages deliberate food intake. 

The Case Against Intermittent Fasting

Before engaging in intermittent fasting in any capacity, be sure to consult your primary care physician to ensure that fasting does not exacerbate current health conditions. 

Although intermittent fasting – if done carefully, deliberately, and with the consultation of a health professional – may yield beneficial results for certain individuals, it is not a one-size-fits-all solution for weight management or overall dietary health. Specifically, those attempting to intermittently fast have struggled with side effects including but not limited to:

• High hunger levels
• Prolonged digestive issues
• Fatigue and low energy levels
• Mood swings 
• Inconsistent sleep patterns
• Dehydration
• Lack of proper nutrients
• Eating disorders
• Muscle loss
• Decreased metabolism

If you are considering intermittent fasting, consider more deliberate, less invasive practices before engaging fully such as intuitive and slowed eating, which allows one to listen to their body without extreme fasting practices.

Summary

Regardless of your health needs, pre-existing conditions, or goals, intermittent fasting should be done in a measured, calculated, and educated manner. Always consult with your primary care physician before deciding upon intermittent fasting, and begin with less restrictive practices such as intuitive eating to start. 

Meanwhile, when deciding upon an intermittent fasting schedule, focus upon a strategy that limits time eaten, not foods eaten. This will ensure a sustainable solution that focuses on deliberate and nutritious eating patterns to support your holistic self.

A healthy diet often involves replacing heavy carbs with lighter options that fuel your body with energy and nutrients. You might choose to start a low-carb diet to practice better weight management or address health concerns such as diabetes. Or, you may be prepping for an upcoming sports competition.

Either way, finding the answers to your question of “what is a low carb diet” helps you to jumpstart a healthy eating plan that fits your lifestyle. As you begin your journey, you can use this information and Foodie Fit blog to begin creating a diet plan that is delicious and convenient.

What Is Considered Low Carb Eating?

Carbohydrates are a type of macronutrient that people need to eat for survival. Carbs might be simple sugars, or they could also be found in fiber and starch. When you eat carbohydrates, your body breaks them down into glucose to fuel your body with energy.

Although carbohydrates are essential, consuming too many can lead to issues with your health. For instance, high-carb diets can impact how your body regulates blood sugar. Low-carb eating can mean different things to people based on their goals.

Typically, a low-carb diet involves making carbs less than one-quarter of your caloric intake. However, certain diets involve eating far fewer carbs. An example of this is the keto diet plan that replaces carbs with high levels of protein in an effort to make the body burn more fat.

Is Gluten Free Low Carb?

A gluten-free diet might be low carb, but it doesn’t automatically exclude all carbohydrate sources. When people eat a gluten-free diet, they aim to avoid consuming grains such as wheat and barley.

As you might be able to tell, this naturally excludes some carbohydrate sources such as many types of bread. But, there are also gluten-free sources of carbs that include rice, sweet potatoes and certain types of pasta.

You can fuse the best of both worlds by opting for low-carb and gluten-free foods like nuts, seeds and meat.

What Are the Benefits of Low Carb Diets?

Most people start a low-carb diet plan to improve their health through better weight management and blood sugar regulation. When you cut carbs, your body no longer breaks food down into the same amount of glucose that you might have been fueling your energy with before.

Without as much glucose available, the body ideally begins to rely on burning fat for maintaining its energy levels. Many people find that reducing carbs helps them to lose weight and gain more control over their overall health.

As the low-carb diet reduces blood sugar levels, you might also notice other benefits, such as experiencing fewer mood swings. People with diabetes may be able to reduce their reliance on medication over time and with the guidance of their physician. You may also find that switching to a low-carb diet helps you manage headaches and nausea.

What Are the Best Low Carb Foods?

When you find yourself wondering, “What are low carb foods?” you may be happy to hear that you’ll still be able to enjoy a delicious diet. Low carb foods include meats such as chicken and beef. Eggs and cheese are additional options for low carb eating.

On a low-carb diet, you’ll be able to enjoy vegetables and fruits. But, you’ll need to use caution since some are sources of carbs, such as white potatoes and corn. To make life easier, many people on low-carb diets use meal prep services.

Foodie Fit offers low-carb meals that you can have delivered to your door. Being able to enjoy dishes such as turkey chili or mango habanero turns a healthy diet into a delicious adventure.

Discover the Joys of Low-Carb Eating

Healthy diets don’t have to be bland or boring when you know how to combine low-carb foods to fuel your body for greater health and happiness. Using meal prep services like Foodie Fit makes it easy to grab a quick and healthy meal on a busy day while also learning what foods work best together to fit your new low-carb diet plan.

The Best Ways to Increase Protein Intake Into Your Daily Routine 

If you’ve spent even five minutes scrolling through health and fitness advice, you already know: protein is king. Whether you’re trying to lose weight, build muscle, or just stay full between meals, getting enough protein every day is non-negotiable.

But here’s the thing — knowing you need protein and actually hitting your recommended protein intake are two very different things. For most people, it’s not as simple as “just eat more chicken.” Between busy schedules, food boredom, and not knowing how much protein you actually need, it’s easy to fall short.

So let’s break down exactly how to increase protein intake, how to calculate what you need, and how to stop treating protein like homework.

What Should My Protein Intake Be?

First things first — how much protein do you actually need?

For most active adults, a recommended protein intake is around 0.7 to 1 gram of protein per pound of body weight. That means if you weigh 180 pounds, your target is anywhere from 126 to 180 grams per day. If you’re trying to build muscle, lean closer to the higher end of that range. If you are using a Las Vegas, Los Angeles, or even San Diego personal trainer for fat loss, protein becomes even more important to preserve muscle while you’re cutting calories.

If you’re not sure how to calculate protein intake, here’s the simple math:

Body weight (in pounds) x 0.7-1 = Daily protein target (in grams).

Of course, this is just a baseline — your age, fitness goals, and overall activity level can shift that number. But if you’ve never tracked protein before, starting here puts you ahead of 90% of people.

How to Increase Protein Intake (Without Losing Your Mind)

The real challenge isn’t figuring out your protein goal — it’s actually hitting it consistently without spending your whole day eating dry chicken breasts. Here are some easy ways to increase protein intake without the struggle:

1. Upgrade Your Breakfast

Typical breakfasts are carb-heavy (cereal, toast, bagels). Flip the script and front-load protein instead:

✅ Greek yogurt with protein granola
✅ Eggs + turkey sausage
✅ Protein pancakes

2. Snack Smarter

Every snack is an opportunity to add protein — not just filler.

✅ Beef jerky
✅ Cottage cheese + fruit
✅ Protein bars (the ones that taste like dessert = bonus)

3. Double Up at Dinner

Most people think of protein as a side dish — but it should be the main event. Build your meals around it:

✅ Chicken stir fry with extra chicken
✅ Turkey taco bowls with Greek yogurt “sour cream”
✅ Salmon with quinoa + roasted veggies

4. Supplement When Needed

If your meals aren’t cutting it, a quality protein shake or smoothie can fill the gaps fast — especially post-workout.

The Real Protein Hack? Let Someone Else Handle It

All these tips work — but here’s the truth: planning, shopping, and cooking to meet your protein goals every single day takes time. And if you’ve got a job, a family, or even a shred of a social life, time is already in short supply.

That’s exactly why prepped, high-protein meals can be a game changer. Instead of stressing over your next meal, you’ve already got something ready to go — perfectly balanced, protein-packed, and actually tasty.

Whether you’re a fitness junkie, a busy parent, or just someone who wants to eat better without overthinking it, having the right meals at your fingertips means your protein intake practically handles itself. No tracking apps required. With Foodie Fit, it’s all built in — meals designed to hit your macros without the guesswork.

Bottom Line

Protein is crucial. Hitting your target doesn’t have to be hard. And if you’re tired of guessing, stressing, and Googling “how to calculate protein intake” every time your goals shift — there’s an easier way.

Protein-packed meals, already made for you? That’s not cheating — that’s just smart. And if they’re from Foodie Fit, even better.

Green Valley: Where Fast Meets Fit

Tucked near Henderson, our Green Valley meal prep location is the hot spot for anyone craving a quick and healthy meal. It’s the place to be for entrepreneurs, gym enthusiasts, and Henderson Locals to visit and scan our wide array of macro-friendly meals and snacks. The vibe here? Think lively and full of pep – just like the awesome crowd it draws. Green Valley isn’t just about grabbing a meal; it’s a spot where health and wellness exist, making it a top pick for locals who want a balanced and healthier life.

Summerlin: Cozy Vibes, Big Flavors

In the heart of Summerlin, our Foodie Fit spot is like a cozy nook where families and fitness fanatics can kick back and enjoy a scrumptious, guilt-free meal. With its friendly, community feel, this Summerlin meal prep location is the perfect spot for post-workout refuels or laid-back family outings, it’s not only convenient but also a chance to enjoy and connect with fellow locals over meals that hit the spot.

Northwest Las Vegas: Where Quick Meets Quality

Our Northwest meal prep location, near Centennial, fits the balance between quick bites and community vibes. It’s where locals come not just to eat, but to mingle – whether it’s grabbing a speedy lunch or swinging by for dinner after a crazy day. The cozy setup sets the stage for meals that are fast without sacrificing an ounce of flavor. For everyone in Northwest Las Vegas and nearby Centennial, this spot is all about convenience, community, and seriously tasty eats.

Bringing Vegas Together, One Meal at a Time

At Foodie Fit, our spots in Green Valley, Summerlin, and Northwest aren’t just places to grab meals – they’re heartbeats in their communities. They’re where folks come for quick, fresh, and oh-so-delicious meals that cater to all tastes. From Henderson’s lively streets to Summerlin’s family-friendly vibes and Centennial’s buzzing scene, Foodie Fit is all about healthy living and bringing people together.

So, what are you waiting for? Swing by any of our spots and taste the difference that quick service, cozy feels, and strong community vibes can make. Whether you’re grabbing a quick bite solo or settling in for a feast with pals, at Foodie Fit, every meal is a chance to savor great food and even greater company.