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Health Line
a day ago
- Health
- Health Line
How to Track Your Macros Without It Taking Over Your Life
Not sure if tracking macros is right for you? This guide breaks down how to do it in a simple, low-stress way that helps you stay consistent and avoid burnout. If you're weighing the pros and cons of tracking your macros, you're not alone. On one hand, tracking macros can give you more structure, clarity, and control when it comes to weight loss or muscle-building goals. On the other hand, it can feel time consuming and rigid if it's not done with balance. This guide is designed to help you experience the benefits of macro tracking without letting it take over your life. Whether you're just starting out or looking for ways to simplify the process, these strategies will help you find that middle ground. Start with just one macro If counting everything all at once feels like too much, don't. Start by focusing on just one macro. This will typically be protein since it plays such a key role in satiety and muscle repair. You can try tracking your protein intake consistently for a week or two. Once that feels second nature, you can consider layering in carbs and fats. This phased approach builds confidence without overwhelming you right out of the gate. Use a tracking app that does the heavy lifting Manually logging your food can quickly become overwhelming. Instead, try using a tracking app like MyFitnessPal or MyNet Diary Calorie Counter. Research from 2021 found that participants viewed diet-tracking apps as effective tools for supporting weight management and increasing awareness of eating habits. When choosing an app, look for features like barcode scanning, saved meals, and the ability to set macro goals by meal. Combining these tools with a clear daily target can give you a tech-supported roadmap to stay on track without the stress. Repeat meals that work for you One of the biggest time-savers is meal repetition. Once you've tracked a meal you enjoy and that fits your macro goals, save it in your app and repeat it. Breakfasts, snacks, and lunches are especially easy to standardize. You don't have to reinvent the wheel at every meal. Build go-to meal templates Instead of constantly recalculating how foods fit into your macros, create a few basic templates like: Protein + veggie + carb (e.g. grilled chicken, broccoli, and rice) Protein smoothie (e.g. protein powder, banana, nut butter, almond milk) Salad with a protein, fat, and fiber source Having simple frameworks in mind helps you assemble macro-friendly meals with less thought. Plan your meals ahead of time Even planning just 24 hours in advance can save mental bandwidth. Take 10 minutes in the evening to plug tomorrow's meals into your app. This way, you're making decisions when you're calm and focused, not hungry and rushed. You don't need to prep every ingredient or portion ahead of time, but just knowing what you plan to eat reduces friction and decision fatigue. Aim for consistency, not perfection You don't need to hit your macros with exact precision every day. A small variance won't derail your progress. Instead, aim to stay within 5–10 grams of each macro target most days. Think of consistency over time as the real win, not daily perfection. If you eat out or attend an event where tracking is tricky, do your best estimate and move on. Progress is built on patterns, not perfect days. Weigh food briefly, then estimate Yes, food scales are helpful, but you don't need to use one forever. Spend a week weighing common foods, like rice, chicken, and peanut butter, to get a feel for what portion sizes actually look like. After that, start estimating and only weigh occasionally to recalibrate. This builds food awareness without turning every meal into a math problem. Focus tracking main meals before snacks If full-day tracking still feels like too much, start by tracking your main meals (i.e., breakfast, lunch, and dinner) and let your snacks be healthy but more flexible. Often, hitting your protein target through main meals alone can set you up for a successful day without needing to micro-manage every bite. Allow for time off from tracking Rather than tracking seven days a week, give yourself a window, maybe track five days on, two days off. Use those days to practice listening to hunger and fullness cues while applying the habits you have built. A few planned days off can actually make the habit more sustainable over time. Takeaway Macro tracking has clear benefits. It creates awareness, supports specific goals, and helps develop consistent eating patterns. However, it can also feel tedious or stressful if done without flexibility. The key is to approach it with the right mindset and structure. Tracking does not have to be all or nothing. You can start small, use tools and shortcuts, and allow for imperfect days. So, if you're weighing the pros and cons of macro calculating, know that it can be a powerful tool. And with a little strategy, it does not have to be a burden. The real win comes when it helps you build habits that last beyond the numbers.
CNET
03-06-2025
- Health
- CNET
Hybrid Meat Is My Favorite Health Hack of 2025. Here's How It Works
Hybrid meat may sound like something out of a science fiction cookbook but the simple health hack is about as straightforward as it gets. If you're not following the latest technical food news, terms such as "cultured," "cultivated" or "hybrid" meats may have escaped you but there have never been more ways to eat meat -- or not eat meat -- and one of them might be the key to a diet with less of the stuff your doctor said to avoid. With summer grilling season on the brink, it's a good time to remind ourselves that the future of meat is here and it's objectively healthier if you do it right. Hybrid meat, the mixing of animal meat with healthier plant-based ingredients that mimic the taste and texture of meat is at the top of my healthy-eating hacks list for 2025. I spoke to Bryan Quoc Le, PhD, founder and principal food consultant at Mendocino Food Consulting, and Kiran Campbell, registered dietitian nutritionist for MyNetDiary, to better understand cultured, cultivated and hybrid meats, along with their food safety and nutritional considerations. What is hybrid meat? Both and other hybrid meat purveyors combine meat and plant-based ingredients to achieve a meaty taste with less cholestorol. Both Different from cultured or cultivated meat, this category of animal protein that consumers are likely to be introduced to soon is called hybrid meat. "Hybrid meats are products that blend meat with plant ingredients in varying proportions to create the desirable flavors and textures of meat, with the nutrition, sustainability and affordability of plants," said Le. Such products may eventually also be made from cultured meats, but are already on some grocery shelves using conventional meat, with Both, Choppy and Quorn developing products that aren't vegetarian, but extend the utility of meat with plant-based ingredients. Meatballs, meat loaf and pasta sauce are good places to lace meat with healthy nuts and vegetables. David Watsky/CNET "Hybrid meats are a smart and healthier option for people who want to cut back on meat but aren't ready to give it up completely," said Campbell. "They can also taste very similar to animal products, so you don't have to give up flavor or texture," she added. From a nutritional standpoint, hybrid meats are generally viewed favorably. "These products often have less saturated fat, fewer calories and more fiber and antioxidants than regular meat. Some even count toward your daily veggie servings," Campbell said, while cautioning against overly processed options. "The key is to evaluate the full nutrition label and ingredients list." This is similar to the argument with some analogue meats: the nobility of a plant-based approach may be negated by products whose ingredient lists are long and full of unfamiliar or unpronounceable elements. A DIY approach to hybrid meat Mixing lentils, mushrooms or nuts in with ground beef gives your meat a fuller nutrition profile. Alina Bradford/CNET While more brands enter the hybrid meat space, you can easily take a do-it-yourself approach to hybrid meats, which can both help to reduce your carbon footprint and offer nutritional benefits. "As a huge advocate for at-home cooking, concocting hybrid meat options at home is a simple and healthful way to add nutrients and reduce the amount of meat in a meal," said Campbell, without eliminating it entirely. Ground meats made from beef, pork, chicken or turkey can be blended with a variety of plant-based ingredients for hybrid burgers, sauces, taco and burrito fillings, meatballs or even meatloaf. Campbell recommends the following grains and vegetables that are easy, healthy and budget-friendly to incorporate in this way. "These additions enhance the nutritional value of meals and support sustainability goals by stretching animal protein further," she said. Tacos can be filled with hybrid meat without young ones or picky eaters catching on. Narcisa Palici/500px/Getty Images Lentils or beans : Black beans, kidney beans or chickpeas. They add fiber, plant-based protein and healthy carbs. Cooked lentils are especially good in tacos, spaghetti sauce and meatloaf. : Black beans, kidney beans or chickpeas. They add fiber, plant-based protein and healthy carbs. Cooked lentils are especially good in tacos, spaghetti sauce and meatloaf. Chopped mushrooms : Cremini or portobello mushrooms are awesome for adding a meaty texture and savory flavor. Just chop them up finely and mix into burgers, meat sauces or even meatballs. : Cremini or portobello mushrooms are awesome for adding a meaty texture and savory flavor. Just chop them up finely and mix into burgers, meat sauces or even meatballs. Walnuts : Meaty walnuts make an excellent supplement to a package of ground beef or pork in bolognese or burgers. : Meaty walnuts make an excellent supplement to a package of ground beef or pork in bolognese or burgers. Grated zucchini or carrots : These veggies are a sneaky way to boost nutrition. They help keep your meat moist and bring in antioxidants, fiber and vitamins like A and C. Just grate and mix them into whatever ground meat you're using. : These veggies are a sneaky way to boost nutrition. They help keep your meat moist and bring in antioxidants, fiber and vitamins like A and C. Just grate and mix them into whatever ground meat you're using. Oats or cooked quinoa : These help bind your meat together and give it a great texture. Plus, they bring extra fiber, plant-based protein and minerals like iron. I add oats to meatballs and meatloaf every time I make them. : These help bind your meat together and give it a great texture. Plus, they bring extra fiber, plant-based protein and minerals like iron. I add oats to meatballs and meatloaf every time I make them. Edamame or crumbled tofu : Lightly mashed edamame or firm tofu can be mixed into ground meat for a protein boost. Tofu soaks up flavor easily, making it a versatile and budget-friendly option. : Lightly mashed edamame or firm tofu can be mixed into ground meat for a protein boost. Tofu soaks up flavor easily, making it a versatile and budget-friendly option. Tempeh: Tempeh has a nutty flavor and firm texture that works great in taco fillings or stir fries. It's packed with protein and adds a nice bite. What is cultured or cultivated meat? Lab-grown beef browns up nicely. David Parry / PA Wire Cultured meat or cultivated meat, which is the same thing, refers to animal meat which can be produced without sacrificing the lives of animals. Unlike meat analogues such as Beyond and Impossible that behave like meat but are made from plants, cultured meats are animal meats that are biologically identical to animals. "Cultured or cultivated meats, also known as lab grown meat, involves growing animal cells in a bioreactor to produce meat," explained Le. "These cells are then added to a bioreactor to replicate in a nutrient-rich medium," he said, along with "scaffolding" made of edible elements such as cellulose and collagen, which help give a desirable shape to the meat cells being grown. (Because nobody wants a Möbius strip steak.) While the concept of lab-grown meat may incite an ick factor for some --though probably not more than the ick factor that would doubtless arise from witnessing factory farming first hand -- growing food cells from biological animal cells has been happening in the dairy space for years. Microbial rennet is a vegetarian-friendly coagulant that has been engineered to replace traditional rennet in some cheeses, an enzyme which is otherwise harvested from ruminant animal stomachs. And dairy milk without the participation of cows is already available in the US, with brands such as Bored Cow and remilk being stocked even at conventional grocery retailers. (I've personally had Bored Cow. It's all but indistinguishable from regular milk, and offers a longer shelf life.) While you won't find cultured or cultivated meat on your shelves today, in 2023 the United States Department of Agriculture approved the sale of lab-grown chicken by Upside Foods and Good Meat to restaurants. It seems a matter of time before such products are evaluated and scaled enough for widespread production. What are the safety implications for cultured or cultivated meats? Lab-grown chicken made its glitzy 2024 debut at a press event in New York City. David Watsky/CNET Given a sterilized lab environment, which is markedly different from factory farm environments, food safety isn't a big concern at this point for cultured or cultivated meats, but it merits consideration. "Food safety greatly depends on the process, and generally, we do not yet know what the potential hazards are in large-scale and long-term production," said Le. Meanwhile, however, the benefits may outweigh the risks. According to Le, "cultivated meats have the potential benefits of improving food security and nutrition since they could allow for larger amounts of meat to be consumed throughout the world in shorter amounts of time," he said, making nutrient-rich meat more broadly available around the world. Environmental impact is also a potential upside. "Although the research is still limited, it is likely that the amount of greenhouse gases emitted in large-scale cultivated meat production would be lower than those in conventional farming," said Le. Whether lab-grown meats eventually catch on will likely depend on many of the factors above, and how they are communicated to consumers. "Public trust and transparency play a major role in consumer acceptance," added Campbell. "People may have hesitations about how 'natural' or sustainable these products are," she said, even though early research is generally positive. As both a food writer and culinary-school trained cook, I'm eager to try these products. Are cultured and cultivated meats good for you? Lab-grown meat is coming to a plate near you. Firn/Getty Images The good news is, food scientists and nutrition professionals seem to be in alignment about the health benefits of these kinds of products. "Cultivated meat is as healthy as normal meat, since they are basically the same, although other nutrients can be added to cultivated meat," said Le. Campbell concurs: "From a nutrition standpoint, lab-grown meat is meant to be very similar to regular meat, with the same protein, fat and nutrients like iron and vitamin B12," she said. "Because cultivated meat is produced in a highly controlled environment, there is the potential to modify the nutrient profile by adding things like heart-healthy omega-3 fats or lowering saturated fat, but those improvements are still being researched and there is no telling if these changes will be any healthier than conventional meat products."
Yahoo
18-05-2025
- Health
- Yahoo
5 Vegetables That Can Actually Make You Happier, According to Health Experts
Vegetables are a controversial topic—some people love them, others loathe them. But if everyone knew that consuming certain vegetables could actually make you happier, there'd be less hostility towards the food group. 'In short, healthy diets that are high in whole foods with many nutrients have been shown to improve our mental health, including our mood,' says Liz Weinandy, RDN, registered dietitian. 'On the flipside, eating foods high in sugar and saturated fats like many ultra-processed foods contain, has been shown to cause stress and inflammation in our bodies including our brains.' To help you shortlist a few vegetables that can lift your spirits, we asked dietitians for their favorite mood-boosting Weinandy, RDN, registered dietitian and instructor of practice in medical dietetics at The Ohio State University's Wexner Medical Center Amy Brownstein, MS, RDN, plant-based dietitian and consultant for MyNetDiarySpinach is a leafy green that 'contain[s] a mix of B vitamins that boost mood,' says Amy Brownstein, MS, RDN, plant-based dietitian. 'B vitamins like thiamin, niacin, pyridoxine, folate, and vitamin B12 help produce mood-related neurotransmitters, including serotonin and dopamine. Additionally, B vitamins support DNA synthesis and help maintain brain cell membranes—essential for healthy brain function and mood stability.' So the next time you're trying to beat the Sunday scaries, consider adding spinach to the meal you're making. While onions might make you cry, they can also boost your mood. Although research is limited, certain studies have found that onion powder can have anti-depressant-like effects on the brain. Additionally, onions are high in vitamin C and vitamin B6, both of which have been scientifically proven to boost mood and suppress depressive and anxious feelings. Plus, the smell of sautéed onions is enough to make you smile. Peppers are 'very high in vitamin C—even more than citrus fruits,' Weinandy says. Research has shown that eating spicy foods can have positive psychological effects, specifically due to its vitamin C and capsaicin content. Some research even suggests that capsaicin can work as an endorphin, or those feel-good hormones you experience after working out or spending time with friends. Carrots are packed with carotenoids, the pigment that gives it its orange color. Carotenoids have been associated with a higher level of optimism, making carrots an excellent choice for a mood-boosting vegetable. Plus, they can be prepared in a variety of ways—snack on them with hummus, shred them into your salads, or roast a batch and serve them as a side dish. 'Studies have shown that following a Mediterranean-style diet—rich in fruits, vegetables, and legumes—is associated with lower rates of depression and improved mood,' Weinandy says. You can add legumes to almost any healthy dish: salads, soups, stir-fry, or even on their own. And it doesn't hurt that legumes are also excellent for your digestive health, making it a superfood in the world of mood-boosting vegetables. Related: 19 Anti-Inflammatory Foods Health Experts Want You to Eat More Often Read the original article on Real Simple
Yahoo
12-05-2025
- Health
- Yahoo
9 Snacks That Keep Blood Sugar Stable—and Actually Taste Good
When you have diabetes, nutrition plays a key role in helping to stabilize your blood sugar levels both at mealtimes and also when you're feeling snackish. In fact, healthy snacking can help prevent blood glucose levels from dipping too low between meals. And the best snacks for diabetics can also keep you from feeling ravenous and overeating at mealtime, which can cause blood sugar to spike. 'Snacking plays a crucial role in maintaining stable blood glucose levels throughout the day,' says Victoria Finn, MD, board-certified endocrinologist with Medical Offices of Manhattan and a contributor to LabFinder. When you go four or more hours without eating, your liver starts to break down stored glycogen into glucose. Normally, this process helps to maintain healthy blood glucose levels. But for someone with diabetes, it can cause blood sugar to fluctuate. 'This rapid fluctuation can lead to fatigue and irritability, and may negatively impact our overall wellbeing, both in the short-term and long-term,' Dr. Finn says. Including healthy snack options in your daily eating plan can help to prevent these fluctuations. The best snacks for diabetics are healthy, nutrient-rich foods that can keep your energy up and take the edge off your hunger—without causing blood sugar spikes and crashes. Here's what to look for in a healthy snack. You may assume carbs are off-limits when it comes to snacks for diabetics, but they're an important source of energy for your body. Ideally, half of the calories in your snack should come from carbohydrates, with the rest coming from a mix of protein and healthy fats. 'This combination will not only make you feel fuller for longer, but also prevent cravings and maintain steady blood sugar levels between meals,' Dr. Finn says. 'Think of snacks as a way to get in more fruits, vegetables and whole grains—in other words, use snacks to boost fiber intake,' says Amy Brownstein, MS, RDN, registered dietitian at MyNetDiary. Look for snacks that provide at least 3 grams of dietary fiber per serving, she adds. Of course, sweet treats and sugary drinks should be limited, but also keep an eye out for added sugars hiding in less-obvious foods. 'Even flavored yogurts, cereals and dried fruits with added sugar may appear healthy, but they're actually loaded with sugar and can cause a significant spike in blood sugar levels,' Dr. Finn cautions. Because fruit is naturally sweet, you may be wondering if it's safe to snack on. 'Whole fruit is a great snack for someone with diabetes,' Brownstein says. 'Whole fruit contains fiber, vitamins, minerals, antioxidants and water, all key factors that support carbohydrate metabolism and health.' High-fiber fruits like berries, apples and pears are your best bet, she adds. If you notice that a certain fruit spikes your blood sugar, try pairing with protein or healthy fats, like Greek yogurt or nuts. (See more low-sugar fruit good for diabetics here.) 'Deep-fried snacks, even if they're low in carbs, can affect your cholesterol and worsen insulin resistance, which can compromise diabetes control,' Dr. Finn says. If you're not hungry between meals, don't feel like you have to snack. 'Not all individuals with diabetes may need snacks to help manage blood sugar, especially if you routinely eat three meals a day,' Brownstein says. 'Listening to your body's hunger cues and monitoring blood sugar patterns is essential for determining if snacks are needed.' Add these items to your grocery list so your kitchen will be well-stocked with healthy options when snack cravings hit. Skip the chips and reach for this crunchy snack instead. 'This snack is low in carbs, high in fiber and provides healthy fats,' Dr. Finn says. You can also sub-in celery sticks for cucumber. 'Whole grain bread provides fiber, slowing the digestion of carbs,' Brownstein says. 'Peanut butter has healthy fats and protein for satisfaction and blood sugar stability.' Ideally, look for a PB that has no added sugar or oils. 'This snack is low in carbs, low in fat, high in protein and high in fiber,' Dr. Finn says. Swap the berries for cherry tomatoes if you'd prefer something savory. Keep it simple with this creamy snack. 'Avocados are packed with healthy fats, low in carbs and high in fiber,' Dr. Finn says. 'Legumes are a great source of protein and fiber, plus benefits exist for more plant-based diets for managing type 2 diabetes,' Brownstein says. A report published in Advances in Nutrition found that a plant-based diet not only reduced the risk of developing type 2 diabetes by about half, but was also associated with lower HbA1c levels in people with diabetes. 'Chickpeas are a great source of fiber and protein, and they're low in carbs,' Dr. Finn says. A half-cup of canned chickpeas provides around 6 grams of dietary fiber. Brownstein recommends mixing Greek yogurt with ranch seasoning or other spices to create a savory dip for raw veggies. 'Vegetables provide fiber and color, while the dip offers a savory option for using Greek yogurt,' she says. Plus, a standard 156-gram container of plain, nonfat Greek yogurt provides 16 grams of protein. 'This snack idea combines healthy fats, low carbs and protein,' Dr. Finn says, making it perfect for diabetics. Yum! This grab-and-go duo is packed with protein and healthy fats. 'Nuts provide protein and healthy fats to keep blood sugar stable with the fiber-rich strawberries,' Brownstein says. 'Stick to a half-cup serving of sliced strawberries to support blood sugar.' For more diabetes tips Diabetic Desserts: 7 Easy Treats That Taste Indulgent—Without Spiking Your Blood Sugar 5 Sneaky Skin Symptoms That Could Signal High Blood Sugar or Undiagnosed Diabetes What Causes Type 2 Diabetes? 5 Doctor-Backed Risk Factors + Easy Tips to Reverse Your Odds This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
