This article provides a detailed comparison of Blue Apron and Green Chef to help you decide which service may be the better fit for your needs.

Overview Comparison

Blue Apron

• Meal kits with preportioned ingredients and recipe cards

• Four plans available: Signature, Signature for 4, Vegetarian for 2, and Wellness for 2

• Plans include 2 or 4 servings per meal, with 2–4 recipes weekly

Green Chef

• Meal kits with preportioned ingredients and recipe cards

• Three plans offered: Balanced Living, Plant-Powered, and Keto + Paleo

• Plans include 2, 4, or 6 servings per meal, with 3–4 recipes per week

Menu Variety

Blue Apron

• Weekly rotating menu

• Vegetarian, low-calorie, and WW (formerly Weight Watchers)–approved meals available

Green Chef

• Weekly rotating menu

• Vegan, gluten-free, and heart-healthy meals clearly labeled

Pricing

Blue Apron

• Signature: $9.99 per serving

• Signature for 4: $7.49–$8.99 per serving

• Vegetarian for 2: $9.99 per serving

• Wellness for 2: $9.99 per serving

• Shipping is free for most plans or costs a flat $7.99

Green Chef

• Keto + Paleo: $12.99 per serving

• Balanced Living: $11.99 per serving

• Plant-Powered: $11.99 per serving

• Shipping costs $8.99 per box

Weight Loss Potential

Blue Apron

• WW-approved and low-calorie meals may support weight loss

• Preparing more meals at home may improve diet quality

Green Chef

• Focuses on whole, nutrient-dense foods that may support health and weight management

• Keto, paleo, and plant-based diets are often associated with weight loss

Advantages

Blue Apron

• Budget-friendly

• Partners with suppliers that use sustainable farming practices

• Non-GMO ingredients

• Strong animal welfare standards

• Most packaging is recyclable

Green Chef

• Mostly organic ingredients

• Ingredients free from antibiotics, growth hormones, and steroids

• Keto + Paleo plan is certified gluten-free

• Most packaging is recyclable

Drawbacks

Blue Apron

• Not ideal for larger households

• Not suitable for people with severe food allergies or strict dietary restrictions

• Limited organic ingredients

• No meal customization options

Green Chef

• Higher price point

• Not suitable for people with severe food allergies

• No meal customization options

• No plan designed specifically for weight loss

Program Basics

Blue Apron

Blue Apron delivers weekly meal kits with premeasured ingredients and easy-to-follow recipes designed for home cooking.

Customers can choose from four plans:

• Signature: A mix of dishes with two servings per meal

• Signature for 4: Similar variety with four servings per meal

• Vegetarian for 2: Meat-free meals with two servings

• Wellness for 2: Nutritionist-approved meals, including carb-conscious and WW-approved options

Most plans include two to four recipes each week. Meals are labeled by cooking time and dietary attributes.

Green Chef

Green Chef also delivers meal kits with preportioned ingredients and detailed recipe cards.

Customers can select from three plans:

• Keto + Paleo: Protein-forward meals with healthy fats (some meals contain 30–35 grams of net carbs)

• Balanced Living: A mix of meat, seafood, and vegetarian options

• Plant-Powered: Fully plant-based meals for vegans and vegetarians

Each plan allows you to choose two, four, or six servings per meal and three or four meals per week.

Menu Options

Blue Apron

Blue Apron features a rotating weekly menu, with the Signature plan typically offering around 11 unique recipes.

Meal options include vegetarian dishes, low-calorie meals, and WW-approved selections. Examples include:

• Couscous-Stuffed Poblano Peppers with Spinach, Raisins, and Tahini Dressing

• Mango Chutney Grilled Cheese with Apple and Romaine Salad

• Seared Steaks with Thyme Butter, Oven Fries, and Lemon Aioli

Each recipe includes full ingredient lists and nutrition information.

Green Chef

Green Chef’s weekly menus typically feature about nine meal choices and often include organic and locally sourced produce.

Example dishes include:

• Apricot-Glazed Tofu with Rosemary-Roasted Potatoes and Radish-Carrot Salad

• Sesame-Ginger Beef Patties with Broccoli, Bell Pepper, and Cabbage Stir-Fry

• Zesty Salmon with Wasabi Crema, Sesame Carrot Fries, and Basmati Rice

Vegan, gluten-free, and heart-healthy meals are clearly labeled, and full nutrition details are available online.

Cost and Delivery

Blue Apron

Pricing varies by plan, but per-serving costs remain consistent across most options. While shipping is free for many plans, a $7.99 delivery fee applies to certain plans when ordering only two recipes per week.

Blue Apron delivers throughout the contiguous United States.

Green Chef

Green Chef’s pricing reflects its focus on specialty diets and organic ingredients. All orders include a flat $8.99 shipping fee.

Delivery is available across most of the continental United States.

Effectiveness for Weight Management

Blue Apron

Blue Apron offers multiple meals each week designed to support weight management. WW-approved options are lower in calories, saturated fat, sodium, and added sugars.

Meals under 600 calories per serving are clearly labeled, and calorie reduction is a well-established strategy for weight loss. Additionally, the convenience of preportioned ingredients may help prevent overeating.

Research has shown that eating home-cooked meals is associated with improved diet quality and reduced body fat.

Green Chef

Green Chef does not offer a dedicated weight loss plan and has fewer low-calorie options, with most meals ranging from 600 to 1,200 calories per serving.

However, the service emphasizes whole, nutrient-dense foods that may support long-term health and weight management when paired with appropriate calorie intake and physical activity.

Diet patterns featured by Green Chef—such as keto, paleo, and plant-based diets—have been linked to weight loss in some studies.

Additional Benefits

Blue Apron

Blue Apron stands out for affordability, with plans starting as low as $7.49 per serving. The company works with family-run farms and sustainable fisheries and uses mostly recyclable packaging.

All ingredients are non-GMO and free from growth promoters, and suppliers must meet strict animal welfare standards.

Green Chef

Green Chef emphasizes ingredient quality, using mostly certified organic ingredients and sourcing locally when possible. All ingredients are free from antibiotics, hormones, and steroids.

Its Keto + Paleo plan is grain-free and certified gluten-free by the Gluten Intolerance Group, making it suitable for people with celiac disease or gluten sensitivity. The company also offsets 100% of its operational carbon emissions.

Limitations

Blue Apron

Most Blue Apron meals serve only two people, except for the Signature for 4 plan. Organic ingredients are limited, and meals cannot be customized.

Because allergens cannot be filtered out, the service may not be suitable for those with severe food allergies.

Green Chef

Green Chef is more expensive than many competitors and charges for shipping on all orders. Meals are prepared in facilities that handle common allergens, which may be a concern for people with severe allergies.

The service does not allow meal customization or offer a plan specifically designed for weight loss.

Final Verdict

Blue Apron and Green Chef both offer convenient meal kits with preportioned ingredients and clear instructions to make cooking at home easier.

Blue Apron is generally more affordable and offers lower-calorie, WW-approved options that may appeal to those focused on weight management. Green Chef, on the other hand, emphasizes organic ingredients and caters to specific dietary patterns, including keto, paleo, and plant-based eating.

The best choice depends on your budget, dietary preferences, and health goals.

As with any long-term goal, consistency matters most. The healthiest habits are the ones you can realistically maintain and enjoy. While the science of longevity—extending the human lifespan—continues to advance, researchers increasingly emphasize how well we live, not just how long.

Although a true “fountain of youth” doesn’t exist, research consistently shows that lifestyle decisions—especially diet and exercise—have a powerful influence on long-term health. The encouraging takeaway is that many of the most important drivers of longevity are within your control.

Genetics still matter, but they’re only one piece of the puzzle. Today, experts focus more on healthy aging and healthspan—the number of years lived in good health—rather than lifespan alone.

“What we should really be asking is how to promote healthy aging, not just longer life,” said Amanda Boyce, PhD, a health scientist administrator at the National Institute on Aging, in an interview with Healthline.

To identify the most practical and science-supported ways to live longer and age well, Healthline consulted experts across medicine and public health.

5 Research-Backed Ways to Support Longevity in 2025

1. Adopt a Mediterranean or Japanese-style diet

When it comes to dietary patterns linked to longer life and disease prevention, research consistently highlights the Mediterranean and Japanese (particularly Okinawan) diets.

Despite cultural differences, these diets share key features: frequent consumption of fish rich in heart- and brain-healthy fats, abundant vegetables (including fermented varieties), and minimal intake of processed foods and added sugars.

“As we enter the new year, it’s important to remember that there’s no single ‘quick-fix’ diet,” said Alyssa Kwan, MS, RD, a clinical dietitian in cardiology at Stanford Medicine. “Longevity depends on sustainable eating patterns that can be maintained over time.”

For those unsure how to begin, experts suggest making gradual, personalized changes.

“Start with one element that fits your lifestyle, culture, or preferences,” said Kristin Kirkpatrick, MS, RD, a nutritionist at the Cleveland Clinic. “If you enjoy lentils, try swapping them in for refined grains. If fish isn’t appealing, focus on other high-quality protein sources.”

2. Aim for a healthy body weight

Excess weight is strongly associated with chronic conditions such as heart disease, diabetes, and reduced lifespan. For many adults, losing even a small amount of weight can yield meaningful health benefits.

Rather than focusing solely on the scale, experts recommend understanding what a healthy weight looks like for your age, sex, and height. Research shows that losing as little as 5% of body weight can improve markers like blood sugar and blood pressure.

“Maintaining a healthy weight throughout life is essential for both longevity and healthspan,” said Frank B. Hu, MD, PhD, chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health.

Clinical studies have found that weight loss—whether achieved through lifestyle changes, medications like GLP-1 agonists, or surgery—is linked to lower risks of diabetes, cardiovascular disease, certain cancers, and early death.

3. Reduce the amount of time you spend sitting

Modern life encourages long periods of sitting—whether working at a computer, watching television, or socializing. However, growing evidence shows that prolonged sedentary behavior negatively affects longevity and disease risk.

“Extended sitting, such as excessive TV viewing, has been linked to higher risks of diabetes, cardiovascular disease, and premature mortality,” Hu explained. This risk is largely due to increased obesity and reduced physical activity.

Even people who exercise regularly can be affected by too much sitting. That’s why experts recommend finding ways to move more throughout the day—simple actions like standing up, stretching, or taking short walks can make a difference.

4. Stay physically active—more movement brings more benefits

Regular physical activity is one of the most powerful tools for improving overall health. Its benefits extend beyond the body to brain health and cognitive function.

Research published in December 2024 found that in older adults, cardiorespiratory fitness strongly correlated with better performance across several cognitive domains, including memory.

Enjoyment is key to sustainability. The CDC recommends at least 150 minutes of moderate-intensity exercise per week, but experts encourage going beyond the minimum when possible.

“The biggest contributors to declining quality of life with age are cognitive decline and loss of physical function,” said Katherine T. Ward, MD, chief of geriatrics at Stanford Medicine. “Exercise has a profound impact on both.”

Boyce also recommends integrating movement into daily routines—such as walking part of your commute or exercising while watching TV—to reduce sedentary time.

5. Quit smoking

The evidence is unequivocal: stopping smoking significantly increases lifespan.

In a 2018 study led by Hu, researchers identified five major factors associated with longer life expectancy. Never smoking was one of them, alongside maintaining a healthy weight, exercising regularly, eating a nutritious diet, and consuming alcohol in moderation.

Smoking contributes to approximately one in five deaths in the United States each year—over 480,000 annually—and is linked to conditions ranging from cancer and heart disease to diabetes and COPD.

Quitting smoking reduces the risk of these diseases and can increase life expectancy by as much as ten years.

Expert Advice for Longevity in 2025

When asked for their top recommendations, experts emphasized practical, sustainable habits:

• “Maintaining a healthy weight through diet and exercise has always been a priority for me,” said Hu.

• “Whatever physical activity you’re doing now, add 30 more minutes,” Ward advised.

• “Move your body in ways that bring joy—walk after dinner, dance with family, or try a new sport,” said Boyce.

Nutrition should also be considered alongside other lifestyle factors.

“Align your eating pattern with your personal motivation,” said Kirkpatrick. “If preventing cognitive decline is your goal, that may also involve exercise, stress management, sleep, and targeted nutrients.”

Kwan added that longevity depends on balance: adequate sleep, stress reduction, and maintaining an active lifestyle of around 150 minutes of exercise per week.

The takeaway

There’s no shortcut to a longer life. Research consistently shows that sustainable lifestyle habits—particularly healthy eating, regular movement, weight management, avoiding smoking, and minimizing sedentary behavior—are the most effective strategies.

By making small, realistic changes across multiple areas of life, you can improve not only how long you live, but how well you live—well beyond 2025.

With packed schedules full of parties, dinners, brunches, and social outings, the holidays are undeniably fun—but they can also be overwhelming. Many people struggle to balance festive activities with self-care.

“The holidays are a wonderful and meaningful time of year, but they can also be hectic and stressful,” said Daniel Hermann, MD, a cardiologist at Memorial Hermann in Houston, in an interview with Healthline. “During this season, people often make less healthy food choices and reduce their physical activity.”

According to a 2023 survey from the American Heart Association (AHA), the holiday season is considered more stressful than filing taxes, and 79% of respondents said they tend to neglect their health during this time.

“It’s especially difficult to maintain heart-healthy habits during the holidays due to easy access to calorie-dense, high-sodium, high-fat foods and increased alcohol consumption at social events,” said Laxmi Mehta, MD, a noninvasive cardiologist at The Ohio State University Wexner Medical Center. “Travel and more relaxed schedules also interrupt regular exercise routines.”

Combined with social expectations and the pressure of gift-giving, health often falls to the bottom of the priority list. Below, experts break down the most common myths surrounding holiday health—and explain why they’re misleading.

Myth 1: Holiday Stress Can’t Be Avoided

Although the season often feels rushed and chaotic, finding time to relax is still achievable.

Start by making sleep a priority—aim for 7 to 9 hours per night. Continue activities that help you unwind, such as taking walks, reading, or watching a favorite movie.

“Relaxation practices like deep breathing, yoga, or meditation can also be beneficial,” Mehta said. “It’s just as important to set boundaries—don’t commit to everything, and make realistic plans to avoid feeling overwhelmed.”

Myth 2: Skipping Meals Helps You Save Calories

Many people skip meals to compensate for larger holiday indulgences, but the evidence on this approach is mixed.

A 2019 study suggested that skipping meals may improve blood sugar and LDL (“bad”) cholesterol levels. However, other research shows that missing meals can increase hunger and lead to overeating later. A 2023 study even linked meal skipping to a higher risk of mortality.

Overall, Hermann recommends sticking to a heart-healthy eating pattern that’s sustainable long term. “Fad diets rarely last, and consistency matters more than short-term fixes,” he said.

Myth 3: Sodium Intake Doesn’t Matter During the Holidays

“Consuming too much sodium raises the risk of high blood pressure, heart failure, heart enlargement, and heart attacks,” Mehta explained.

Hermann added that excessive sodium leads to fluid retention, which elevates blood pressure and strains the heart and other vital organs.

According to the AHA, the top sources of sodium in a typical Western diet include:

• Bread and rolls

• Pizza

• Sandwiches

• Cold cuts and cured meats

• Soups

• Burritos and tacos

• Salty snacks such as chips, crackers, pretzels, popcorn, and snack mixes

• Poultry

• Cheese

• Egg dishes and omelets

To reduce sodium intake, limit these foods, avoid adding extra salt, choose fresh fruits and vegetables, and check nutrition labels carefully.

Myth 4: It’s Fine to Stop Exercising During the Holidays

Busy schedules make it harder to fit in workouts during the holiday season. Nearly 45% of people say they pause exercise altogether, and more than half report feeling more tired and short on personal time.

“Physical activity helps distract from constant food focus, burns some excess calories, and reduces stress,” Mehta said.

Try to maintain your usual exercise routine, but stay flexible. If plans interfere, get creative—walk to a holiday gathering, suggest a group bike ride, or turn a social outing into an active one.

While exercise is crucial for heart health, Mehta emphasized that it cannot fully counterbalance unhealthy eating.

Myth 5: Extra Holiday Drinking Is Harmless

With alcohol readily available at many gatherings, overindulging can feel normal during the holidays.

In small or moderate amounts, Hermann noted that alcohol may offer some theoretical heart benefits. However, alcoholic drinks are often high in calories, sugar, and sodium.

In 2022, the World Health Organization (WHO) stated that no amount of alcohol is completely safe for health.

“In excess, alcohol is clearly harmful,” Hermann said. “It’s associated with heart disease, high blood pressure, cardiomyopathy, and obesity.”

If you choose to drink, limit yourself to one beverage and then switch to sparkling water or another low-calorie, alcohol-free option.

Myth 6: You Can Make Up for Lost Sleep Later

Sleep is one of the most overlooked pillars of health, even though it’s when the body restores and repairs itself, Hermann said.

Chronic sleep deprivation increases the risk of heart disease, stroke, obesity, and dementia.

“Poor sleep raises stress levels and impairs decision-making, making it harder to maintain healthy habits,” Mehta said. “Long-term sleep deficits also contribute to high blood pressure, significant weight gain, and diabetes.”

To improve sleep quality, the National Institutes of Health (NIH) recommends:

• Going to bed and waking up at the same time every day

• Exercising regularly, but not close to bedtime

• Getting at least 30 minutes of natural sunlight daily

• Reducing nicotine and caffeine intake

• Keeping naps short and avoiding late-afternoon naps

• Avoiding alcohol and heavy meals before bed

• Replacing screen time before bed with reading or calming music

• Keeping the bedroom cool, dark, and quiet

• If you can’t fall asleep after 20 minutes, getting up and doing a relaxing activity until you feel sleepy

By understanding and letting go of these common holiday health myths, you can make more informed choices—allowing you to enjoy the season while still protecting your well-being.

Scientific understanding of longevity—the ability to live a longer life—continues to advance. Although a true “fountain of youth” doesn’t exist, growing evidence shows that daily choices, especially around nutrition and physical activity, strongly influence how long and how well we live. The encouraging part? Many of these factors are within your control.

While genetics do matter, research increasingly emphasizes healthy aging rather than simply extending lifespan.

“The real focus shouldn’t just be on how long we live, but on how well we age and maintain our healthspan,” said Amanda Boyce, PhD, Health Scientist Administrator in the Division of Aging Biology at the National Institute on Aging, in an interview with Healthline.

Healthline consulted experts across health and medicine to identify practical, evidence-based strategies for living longer and aging well in 2025.

5 Evidence-Based Ways to Support Longevity in 2025

1. Adopt a Mediterranean- or Japanese-Style Eating Pattern

Decades of research consistently show that the Mediterranean diet and the Japanese/Okinawan diet are among the most effective for promoting longevity and reducing disease risk.

Despite cultural differences, these diets share key features: frequent fish consumption for protein and healthy fats, abundant vegetables (including fermented varieties), and minimal intake of processed foods and added sugars.

“There’s no single quick-fix diet that leads to lasting results,” said Alyssa Kwan, MS, RD, a clinical dietitian in cardiology at Stanford Medicine. “Longevity depends on dietary patterns that are sustainable over time.”

If overhauling your diet feels overwhelming, start small.

“Focus on one change at a time and make sure it aligns with your personal, cultural, or religious preferences,” advised Kristin Kirkpatrick, MS, RD, a nutritionist at the Cleveland Clinic and co-author of Regenerative Health. “If you enjoy lentils, try them in place of refined grains. If fish isn’t your favorite, explore other healthy protein options.”

2. Lose Excess Weight—Even a Little Helps

Carrying excess weight is linked to many chronic conditions, including heart disease, diabetes, and reduced life expectancy. For many adults, modest weight loss can significantly improve long-term health.

Rather than focusing solely on the scale, consider what a healthy weight looks like for your age, height, and sex. Research shows that losing as little as 5% of body weight can improve blood sugar, blood pressure, and other key health markers.

“Maintaining a healthy weight throughout life is essential for both lifespan and healthspan,” said Frank B. Hu, MD, PhD, professor and chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health.

Hu also noted that clinical studies link weight loss—whether through lifestyle changes, medications like GLP-1 agonists, or bariatric surgery—to lower risks of diabetes, cardiovascular disease, certain cancers, and early death.

3. Reduce the Amount of Time You Spend Sitting

Modern life makes sitting almost unavoidable—whether at work, while watching TV, or socializing. However, research increasingly shows that prolonged sedentary behavior negatively affects longevity and disease risk.

“Extended sedentary activities, such as long periods of TV watching, are associated with higher risks of diabetes, cardiovascular disease, and premature death,” Hu explained. These risks are largely tied to increased obesity and reduced physical activity.

Even people who exercise regularly are not immune to the harms of too much sitting. Instead of relying on workouts alone, look for ways to move more throughout the day—short walks, standing breaks, or light activity around your home or office can make a difference.

4. Exercise Regularly—and Aim for More When Possible

Consistent physical activity is one of the most powerful tools for improving health. Its benefits go beyond muscles and the heart; exercise also supports brain health and cognitive function.

Research published in December 2024 found that among older adults, cardiorespiratory fitness strongly correlated with better cognitive performance, including memory.

Enjoyment is key to consistency. Finding activities you like makes it easier to stay active and reduce sedentary time over the long term.

As a baseline, the CDC recommends at least 150 minutes per week of moderate-intensity exercise for adults.

“The two age-related changes that most affect quality of life are declines in cognition and physical function,” said Katherine T. Ward, MD, chief of geriatrics at Stanford Medicine. “Exercise is by far the most effective way to address both.”

Boyce added that combining movement with daily routines can be especially effective. “You might get off public transportation one stop early or only watch TV while using a stationary bike,” she suggested.

5. Quit Smoking

The evidence couldn’t be clearer: stopping smoking dramatically increases life expectancy.

A 2018 study led by Hu identified never smoking as one of five key lifestyle factors linked to longer life. The others included maintaining a healthy weight, exercising regularly, eating well, and consuming alcohol only in moderation.

Smoking is responsible for about one in five deaths in the U.S. each year—over 480,000 annually. It increases the risk of cancer, heart disease, diabetes, chronic lung disease, and more. Quitting can reduce these risks and add up to a decade to life expectancy.

Expert Advice for Longevity in 2025

When asked for their top recommendation for the coming year, experts emphasized consistency and balance:

• “I continually focus on maintaining a healthy weight through diet and exercise,” said Hu.

• “Whatever physical activity you’re doing now, add another 30 minutes,” Ward advised.

• “Move your body in ways that bring joy—walk after dinner, dance with family, or try a new sport,” Boyce suggested.

Nutrition, experts noted, should be viewed alongside sleep, stress management, and exercise.

“Align your eating pattern—not a restrictive diet—with your deeper motivation,” said Kirkpatrick. “If preventing cognitive decline is your goal, pay attention to targeted nutrients, exercise, stress reduction, and sleep.”

Kwan echoed this holistic approach: “To support longevity, focus on sustainability—adequate sleep, stress management, and about 150 minutes of physical activity each week.”

The Takeaway

There’s no shortcut to a longer, healthier life. Research consistently shows that everyday habits—staying active, maintaining a healthy weight, quitting smoking, eating a Mediterranean-style diet, and minimizing sedentary time—have the greatest impact on both lifespan and healthspan.

By making small, realistic changes across different areas of your life, you can build lasting habits that support healthy aging well beyond 2025.

Diets that are rich in fiber, antioxidants, and healthy fats help support cardiovascular wellness, while eating too much added sugar and processed meat can increase the risk of heart problems.

Although many eating plans promote heart health, the most effective ones are backed by solid research and can be sustained long term.

Here are the five best diets for a healthy heart:

1. The Mediterranean Diet

The Mediterranean diet is inspired by the traditional eating patterns of people in Greece and Southern Italy in the 1960s.

It emphasizes whole, unprocessed foods like fruits, vegetables, whole grains, legumes, nuts, seeds, fish, and extra virgin olive oil. Moderate amounts of poultry, eggs, low fat dairy, and red wine are also included.

Meanwhile, added sugars, refined carbs, processed snacks, and red or processed meats are minimized or avoided.

The diet’s heart benefits largely come from its focus on plant-based foods and healthy fats. Extra virgin olive oil, for example, is rich in monounsaturated fats and antioxidants with anti-inflammatory effects.

Staying active and limiting added sugar intake also play a role in the Mediterranean diet’s positive impact on heart health.

2. The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet was developed to help prevent and manage high blood pressure, which in turn lowers the risk of heart disease.

Rather than prescribing specific foods, it focuses on portions from different food groups based on calorie needs. It encourages eating fruits, vegetables, whole grains, low fat dairy, and lean proteins while limiting red meat, refined grains, and sugary foods.

Sodium intake should be kept under 2,300 mg (about 1 teaspoon) daily, with an ideal target of 1,500 mg for those with high blood pressure.

Research shows that combining the DASH diet with reduced sodium intake can significantly lower blood pressure, especially for those with hypertension. Its high fiber and low saturated fat approach also supports overall heart health.

3. Vegan and Vegetarian Diets

Vegan and vegetarian diets eliminate meat, including poultry and fish. Vegetarians may still consume eggs and dairy, while vegans avoid all animal-derived foods, including dairy, eggs, honey, and gelatin.

These diets prioritize fruits, vegetables, whole grains, beans, lentils, soy products, nuts, seeds, and plant-based oils.

Because they’re naturally high in fiber, antioxidants, and anti-inflammatory compounds, plant-based diets can help reduce the risk of heart disease.

However, food quality is key. Diets built around refined carbs, sugary snacks, or processed meat substitutes won’t deliver the same benefits as those based on whole, nutrient-rich plant foods.

4. The Flexitarian Diet

Created by dietitian Dawn Jackson Blatner, the Flexitarian Diet is a mostly plant-based approach that still allows moderate amounts of animal products such as meat, fish, and dairy.

The goal is to get most of your protein from plant sources while keeping flexibility for personal preferences.

This diet promotes whole, natural foods and limits processed meats, refined grains, sugary items, and other highly processed foods.

Although it’s harder to study because of its flexibility, research consistently links plant-forward eating to a lower risk of heart disease. Fruits, vegetables, whole grains, and legumes — all emphasized in this diet — have been shown to improve heart health markers.

The Flexitarian Diet can be an achievable option for those who want the benefits of a plant-based lifestyle without cutting out meat completely.

5. The TLC Diet

The Therapeutic Lifestyle Changes (TLC) diet, developed by the National Institutes of Health (NIH), is designed to lower cholesterol levels and reduce the risk of heart disease and stroke.

It combines nutrition and lifestyle strategies such as:

• Keeping saturated fat under 7% of daily calories

• Consuming less than 200 mg of cholesterol per day

• Limiting sodium to under 2,300 mg daily

• Getting 25–35% of daily calories from fat

• Eating 2 grams of plant stanols or sterols per day

• Consuming 10–25 grams of soluble fiber daily

• Maintaining a calorie intake that supports a healthy weight

The TLC diet encourages foods high in soluble fiber — like oats, beans, lentils, fruits, vegetables, nuts, and seeds — to help lower cholesterol.

It also promotes consuming plant stanols and sterols, which occur naturally in nuts, seeds, whole grains, and produce, and help block cholesterol absorption.

In addition to dietary changes, the plan recommends at least 30 minutes of moderate physical activity daily.

In Summary

All five diets have been proven to improve heart health.

While each has unique features, they share key principles: focusing on whole, minimally processed foods and limiting refined grains, added sugars, and unhealthy fats.

A balanced diet is only part of the picture — exercising regularly, not smoking, and managing stress are equally important for lifelong heart health.

Because of the potential severity of this disease, getting vaccinated is an important step in protecting yourself and your community.

In the United States, there are two types of pneumococcal vaccines, both proven to be safe and effective. Like any vaccine, they can cause mild, short-term side effects that typically go away within a few days. The most common include:

• Redness or soreness where the shot was given

• Low-grade fever

• Tiredness

• Headache

Let’s look more closely at pneumococcal disease, the available vaccines, and their possible side effects.

Understanding Pneumococcal Disease

Pneumococcal disease is caused by Streptococcus pneumoniae, a bacterium that spreads easily through respiratory secretions like saliva or mucus. While anyone can get infected, it most often affects children, older adults, and people with weakened immune systems or chronic conditions.

The infection can lead to various illnesses, some of which can become life-threatening, including:

• Pneumonia

• Meningitis

• Sinus infections

• Middle ear infections (otitis media)

• Bloodstream infections (bacteremia)

The Two Types of Pneumococcal Vaccines

Vaccination helps prevent pneumococcal disease and reduces its spread within communities. While it doesn’t guarantee complete protection, the Centers for Disease Control and Prevention (CDC) reports that even a single dose can provide significant defense against infection.

The two pneumococcal vaccines available in the U.S. are:

PCV13 (Pneumococcal Conjugate Vaccine)

PCV13 protects against 13 strains of pneumococcal bacteria. It is given as a four-dose series for children and a single dose for some adults.

Recommended for:

• Children younger than 2 years

• Adults 65 and older (based on medical advice)

• People aged 2–64 with chronic conditions such as diabetes, HIV, or heart, lung, liver, or kidney disease

PPSV23 (Pneumococcal Polysaccharide Vaccine)

PPSV23 protects against 23 pneumococcal strains and is usually given as one dose.

Recommended for:

• Adults 65 and older

• Individuals aged 2–64 with chronic health problems

• Adults aged 19–64 who smoke

Common Mild Side Effects

Both pneumococcal vaccines can cause mild reactions that typically last only a few days.

Possible PCV13 side effects:

• Pain, redness, or swelling where the shot was given

• Mild fever or chills

• Headache

• Sleepiness

• Decreased appetite

• Irritability

Possible PPSV23 side effects:

• Redness, soreness, or swelling at the injection site

• Mild fever

• Fatigue

• Muscle aches

• Headache

Rare Serious Reactions

Severe allergic reactions to pneumococcal vaccines are extremely rare. The CDC estimates they occur in about 1 in 1 million doses.

Symptoms of a serious allergic reaction (anaphylaxis) usually appear soon after vaccination and may include:

• Difficulty breathing or wheezing

• Fast heartbeat

• Dizziness or fainting

• Pale, clammy skin

• Feelings of anxiety or panic

• Confusion

If you or your child experiences these symptoms, seek emergency medical help immediately.

Side Effects in Infants

The CDC recommends the PCV13 vaccine for infants, given as four doses at:
2 months, 4 months, 6 months, and between 12–15 months of age.

Common side effects in babies include:

• Fussiness or irritability

• Tenderness or swelling at the injection site

• Loss of appetite

• Disrupted sleep

• Sleepiness

• Mild fever

Rarely, serious reactions such as a high fever, rash, or seizures may occur. Contact your child’s pediatrician right away if these symptoms develop.

Helping Your Child Feel Better After the Vaccine

If your child feels uncomfortable after vaccination, there are several ways to ease symptoms:

• Keep them cool and offer plenty of fluids if they develop a fever.

• Apply a cool, damp cloth to the injection site to reduce swelling or soreness.

• Use infant acetaminophen (Tylenol) or ibuprofen (Motrin) for pain or fever, following the proper dosage instructions.

How Effective Are Pneumococcal Vaccines?

Before being approved, all vaccines undergo thorough testing to ensure safety and effectiveness.

A 2016 study found that PCV13 was:

• 86% effective against the 13 strains it targets

• 60.2% effective against all types of S. pneumoniae infections

A 2021 review showed that PPSV23 is effective against the strains it covers, although protection may be slightly lower in adults over 75 or those with chronic illnesses. In general, its effectiveness ranges between 60–70%, and over 80% of healthy adults develop protective antibodies after receiving it.

Who Should Get Vaccinated

Pneumococcal vaccination is recommended for:

• All infants and children under 2 years old

• Adults aged 65 and older

• People with chronic medical conditions (e.g., diabetes, heart disease)

• Those with weakened immune systems

• Adults aged 19–64 who smoke

Talk with your healthcare provider to determine which vaccine is best for your situation.

Who Should Not Receive the Vaccine

Certain individuals should avoid pneumococcal vaccination.

Avoid PCV13 if you:

• Are currently ill

• Have had a severe allergic reaction to:

  • A previous dose of PCV13

  • The older PCV7 vaccine

  • A diphtheria toxoid-containing vaccine (such as DTaP)

  • Any ingredient in PCV13

Avoid PPSV23 if you:

• Are currently ill

• Have had a serious allergic reaction to:

  • A previous dose of PPSV23

  • Any component of the vaccine

If you have concerns about allergies, ask your doctor for a list of the vaccine’s ingredients.

The Bottom Line

Pneumococcal disease can cause serious infections that may become life-threatening, especially in young children, older adults, and people with chronic health issues.

The two available vaccines—PCV13 and PPSV23—offer strong protection against multiple strains of the bacteria.

Most side effects are mild and temporary, though rare severe allergic reactions can occur.

Always consult your healthcare provider to discuss which pneumococcal vaccine is most appropriate for you or your child.

• Northeast Favorites: Wrong Direction Farm, Maple Wind Farm

• Midwest Favorite: Reimer Family Farm

• Western Favorite: Family Friendly Farms

• Eastern Favorite: Cairncrest Farm

• Top Nationwide Farms: White Oak Pastures, Seven Sons

• Best Pasture-Raised Options: Alderspring Ranch, Primal Pastures

• Sustainable & Ethical Choices: Parker Pastures, Porter Road

• Extra Grocery Options: Thrive Market

For those who include meat in their diet, selecting ethically raised and humanely treated animals is better for your health, the environment, and animal welfare. Even if you don’t eat meat, understanding farming practices matters—factory-farmed animals often live in crowded, unnatural conditions that prevent normal behaviors like grazing or foraging.

Factory farming also heavily contributes to air and water pollution. Fortunately, many smaller, family-run farms focus on raising livestock responsibly and shipping directly to consumers, offering a sustainable alternative.

This guide highlights 12 standout meat delivery services in the U.S., chosen for:

• Quality: Fresh, flavorful, premium meats

• Ethics & sustainability: Humane practices and environmental responsibility

• Pricing: Options for various budgets

• Reliability: Companies meet Healthline editorial and business standards

Best Meat Delivery in the Northeast

Wrong Direction Farm – Canajoharie, NY

Grass-fed beef, lamb, and pasture-raised chicken, turkey, and pork. Videos and photos show how the animals are cared for, emphasizing respect for animals, land, and people.

• Free shipping: Orders over $200

• Shipping fee: $14.99 for smaller orders

• Sample prices:

  • Chicken breasts – $13.99/lb

  • Ground beef – $9.75/lb

  • Pork chops – $14.65/lb

Maple Wind Farm – Richmond, VT

Offers grass-fed beef and pasture-raised pork, chicken, and turkey. Animals roam freely on open pastures. Delivers across New England.

• Free local delivery: Orders over $100 (Vermont only)

• Sample prices:

  • Chicken breasts – $12.25/lb

  • Ground beef – $8.25/lb

  • Pork chops – $11.75/lb

Best in the Midwest

Reimer Family Farm – Brodhead, WI

Grass-fed beef, lamb, heritage pork, and pasture-raised poultry using regenerative farming. Ships across Wisconsin, Illinois, Iowa, and Michigan.

• Free shipping: Orders over $165

• Minimum order: $85

• Sample prices:

  • Chicken breasts – $19.00/lb

  • Ground beef – $8.50/lb

  • Pork loin chops – $10.00/lb

Best in the West

Family Friendly Farms – Grass Valley, CA

Grass-fed beef and lamb, pasture-raised pork and chicken. Animals forage naturally on open pasture. Ships to California, Oregon, Washington, Nevada, and Utah.

• Shipping: From $25

• Sample prices:

  • Whole chicken – $31.95 (4 lbs)

  • Ground beef – $8.95/lb

  • Pork chops – $14.95/lb

Best in the East

Cairncrest Farm – West Winfield, NY

Grass-fed beef and lamb, pasture-raised pork and chicken. Customers can tour the farm and see humane practices firsthand. Ships throughout the Eastern U.S.

• Minimum order: $85

• Free shipping: Orders over $200

• Sample prices:

  • Chicken breasts – $14.25/lb

  • Ground beef – $9.75/lb

  • Pork chops – $13.65/lb

Nationwide Family Farms

White Oak Pastures – Bluffton, GA

A regenerative, zero-waste farm raising 10 types of livestock. Every part of the animal is used. Ships nationwide.

• Free shipping: Orders over $199

• Sample prices:

  • Chicken breasts – $20.99/lb

  • Ground beef – $8.99/lb

  • Pork chops – $12.59/lb

Seven Sons – Roanoke, IN

Pasture-raised chicken, pork, lamb, grass-fed beef, and bison. Transparent practices with farm tours and online Q&A.

• Free shipping: Orders over $149

• Sample prices:

  • Chicken breasts – $15.10/lb

  • Ground beef – $9.45/lb

  • Pork chops – $14.58/lb

Best for Pasture-Raised Meat

Alderspring Ranch – May, ID

Certified organic, grass-fed beef raised on 70 square miles of Idaho pasture. Focused on regenerative ranching.

• Ships: All 50 states

• Sample prices:

  • Chicken breasts – $23/lb

  • Ground beef – $12.15/lb

  • Pork chops – $18.85 (2 lbs)

Primal Pastures – Southern CA

Pasture-raised chicken, pork, and grass-fed beef from partner farms. Nationwide shipping available.

• Free shipping: Orders over $400

• Sample prices:

  • Chicken breasts – $17.59/lb

  • Ground beef patties – $12.99/lb

  • Pork loin – $25 (1–2 lbs)

Best Sustainable Options

Parker Pastures – Gunnison, CO

Grass-fed beef on organic mountain pastures certified by the Global Animal Partnership and Audubon Ranch programs.

• Nationwide shipping: From $28 outside CO

• Sample prices:

  • Ground beef – $12.95/lb

  • Filet mignon – $16.99 (2 filets)

  • Brisket – $54 (3–4 lbs)

Porter Road

Small-farm partnerships in KY, TN, and PA. Humane, sustainable, and eco-conscious packaging.

• Nationwide delivery: Contiguous U.S.

• Sample prices:

  • Chicken breasts – $20 (1–1.5 lbs)

  • Ground beef – $7/lb

  • Pork chops – $9 (0.65–0.81 lbs)

Best for Meat and Groceries

Thrive Market

Online membership store with organic groceries and ethically sourced meat. Partners with farms committed to regenerative agriculture.

• Ships: Contiguous U.S.

• Sample prices:

  • Chicken breasts – $8.99/lb

  • Ground beef – $12.49/lb

  • Ribeye – $26.99/lb

How to Choose

Ethically raised meat costs more, reflecting the care, space, and time invested in humane practices. Consider:

• Animal welfare

• Environmental impact

• Location & shipping costs

• Variety and pricing

Local farms are ideal—they often welcome visitors so you can see how animals are raised. EatWild is a great resource for finding farms that deliver or offer pickup.

Final Thoughts

Ethical meat delivery makes it easy to support humane and environmentally conscious farming. Whether you want grass-fed beef, pasture-raised chicken, or regenerative pork, these farms provide quality and transparency you can trust. Supporting them helps the environment, animal welfare, and a healthier food system.

Vestibular migraine is a form of migraine in which vertigo — the false sensation of spinning or movement — is a primary symptom.

People with vertigo may feel like they’re moving when they’re not, or that their surroundings are shifting. The feeling can be unsettling and is often compared to motion sickness.

A vestibular migraine episode can last from a few seconds to several hours. Symptoms may include dizziness, imbalance, nausea, vomiting, disorientation, and sometimes severe headache pain (1Trusted Source).

Because not all vestibular migraines cause headaches, they can be difficult to diagnose (2Trusted Source).

Research suggests that both lifestyle and dietary changes may help reduce how often these episodes occur and how severe they feel (2Trusted Source).

Just as with other migraine types, triggers such as certain foods, scents, or emotional stress can bring on an attack. These triggers typically cause your usual migraine pattern — in this case, vestibular migraine.

How Diet Affects Vestibular Migraine

The exact cause of vestibular migraine isn’t fully known, but it appears more frequently in women and may be influenced by a combination of genetics, diet, lifestyle, and environmental factors (2Trusted Source, 3Trusted Source).

Evidence suggests that avoiding known food triggers can reduce the intensity and frequency of migraine episodes, including vestibular migraines (3Trusted Source).

Common dietary triggers include chocolate, aged cheese, coffee, alcohol, and processed meats. These foods contain compounds like tyramine, histamine, nitrates, and phenylethylamine, which have been linked to migraines (3Trusted Source, 4Trusted Source).

For some people, skipping meals or becoming dehydrated can also trigger an attack (5Trusted Source).

It’s important to note that migraine triggers vary from person to person — not everyone reacts to the same foods.

What Is a Vestibular Migraine Diet?

There are currently no standard dietary guidelines for managing vestibular migraine.

If you notice certain foods seem to make your symptoms worse, you can start by avoiding those items and monitoring any changes.

If you’re unsure which foods may be responsible, an elimination diet can help identify personal triggers (3Trusted Source, 6Trusted Source).

This type of diet involves removing foods that are suspected to cause symptoms, then reintroducing them gradually to see which ones provoke a reaction.

Because elimination diets can limit nutrients if done incorrectly, they should be followed under the supervision of a healthcare professional or registered dietitian.

Typically, this process takes 5–6 weeks and includes two stages: elimination and reintroduction.

Stage 1: Elimination

In this stage, you remove foods that are most commonly associated with migraine symptoms.

By eliminating potential triggers, you can better determine whether diet is a factor in your vestibular migraines.

This phase usually lasts 2–3 weeks.

Stage 2: Reintroduction

Once the elimination period is complete, you gradually add back the foods you removed — one group at a time.

Each food group should be reintroduced over 2–3 days while tracking your symptoms.

If a food doesn’t seem to affect you, it’s likely safe to keep in your diet. If it causes symptoms to return, it’s best to avoid it long-term.

This phase generally lasts another 2–3 weeks, though the timing may vary depending on how many foods you’re testing.

Foods to Limit or Avoid

During the elimination phase, try cutting out foods that have been most strongly linked to migraines (4Trusted Source):

• Aged cheeses

• Alcohol, especially red wine and beer

• Aspartame and other artificial sweeteners

• Chocolate

• Processed or cured meats (bacon, salami, sausage)

• Monosodium glutamate (MSG)

Caffeine also deserves careful attention. Large changes — either increasing or cutting back too quickly — can trigger a migraine, so maintain a steady caffeine intake during your elimination diet.

Other foods that might cause problems for some people, though evidence is less consistent, include (4Trusted Source):

• Citrus fruits

• Tomatoes

• Onions

• Beans and lentils

• Nuts and seeds

• Fermented or pickled foods

• Organ meats (like liver)

• Salted, smoked, or dried fish

• Dairy products (milk, cheese, cream, yogurt, ice cream)

• Canned soups or broths containing MSG

• Carbonated sodas and fruit juices

• Packaged dips and bottled salad dressings

• Supplements or herbal products with caffeine

If you suspect other foods could be triggers, talk with your healthcare provider before making additional dietary changes.

Foods You Can Eat Freely

Even during the elimination phase, you can enjoy a wide variety of nutritious, satisfying foods (4Trusted Source):

• Fruits: Most fruits except citrus and tomatoes

• Vegetables: Nearly all except onions, beans, and lentils

• Grains: Rice, oats, quinoa, couscous, and other whole grains

• Protein sources: Fresh meat, poultry, fish, and eggs (not processed)

• Dairy alternatives: Nondairy milks such as oat, coconut, or rice milk

• Healthy fats: Olive oil, flaxseed oil, and coconut oil

• Drinks: Water and caffeine-free herbal teas

• Seasonings: Fresh herbs and spices; homemade sauces or condiments

Using a variety of herbs and spices can make meals flavorful and enjoyable even while limiting certain ingredients.

Possible Challenges

While an elimination diet can be helpful, it can also be restrictive and difficult to maintain.

Eliminating several food groups for an extended time can lead to nutrient deficiencies if not managed properly. That’s why it’s essential to follow this plan with professional guidance.

Additionally, diet changes may not improve symptoms for everyone. For some people, vestibular migraine triggers are unrelated to food.

The answer: not at all.

With a bit of planning and mindful choices, you can enjoy Easter while keeping your blood sugar in a healthy range. Managing diabetes doesn’t mean giving up what you love — it just means approaching it differently.

If you count carbs or follow a medication plan, being aware of what’s on the menu can help you feel more in control before the celebration begins.

Tips to Help You Navigate Easter with Diabetes

Guidance from trusted sources like the American Diabetes Association, CDC, and Joslin Diabetes Center show that small changes can go a long way. Here’s how to enjoy Easter without derailing your diabetes management:

1. Look Beyond the “Sugar-Free” Label

Foods labeled “sugar-free” can be misleading. They often contain sugar substitutes like sugar alcohols, which can still impact your blood sugar and sometimes cause digestive issues.

These items may still require insulin or medication adjustments, so check nutrition labels carefully.

2. Savor Treats in Small Portions

You don’t need to skip candy or dessert — you just need to be smart about it.

Stick to small servings and choose options like dark chocolate, which is richer and often more satisfying in smaller amounts. You can also balance sweets with high-fiber or high-protein snacks like veggies or nuts.

3. Watch Your Portions with Plate Size

Using a smaller plate can help you avoid overeating without feeling deprived.

Try this simple method:

• Half your plate: non-starchy veggies and lean protein

• Remaining half: carbs and a small sweet

This helps keep meals satisfying, balanced, and easier on your blood sugar.

4. Limit Visual Temptation

Leaving candy and snacks out in plain sight can make mindless munching more likely.

Keep extra food and treats stored away when not in use. Out of sight often means out of mind — and it’s easier to stay on track.

5. Move Around Throughout the Day

Physical activity helps regulate blood sugar. Even short walks or light movement after meals can support better glucose control.

Consider adding a fun Easter-themed activity outdoors, or go for a family stroll after dinner.

6. Adjust Insulin or Medication if Necessary

If you’re using insulin, especially with a pump, talk to your healthcare provider about setting a temporary basal rate or making dose changes for the day.

Those on oral or non-insulin injectable medications should also speak with their care team if they expect to eat differently than usual.

The Bottom Line

You don’t have to avoid Easter celebrations because of diabetes. Instead, you can enjoy the holiday with a few simple strategies in place.

With mindful eating, smart planning, movement, and support from your care team, you can enjoy every part of the holiday — from traditional meals to sweet treats — without putting your health at risk.

Easter can be joyful and balanced — and yes, you can have a chocolate egg, too.

Loaded water typically refers to water infused with ingredients such as fresh fruits, electrolytes, and prebiotics. These additions are intended to enhance the taste, add nutrients, and potentially improve overall health. With countless variations and creative recipes circulating online—from fruit-packed concoctions to fizzy prebiotic sodas—this trend has sparked curiosity. To better understand the potential advantages and drawbacks of loaded water, we consulted nutrition experts.

What Makes Loaded Water Appealing?

For many people, drinking enough plain water throughout the day is a challenge. The taste can feel dull, leading to insufficient hydration. Registered dietitian Kezia Joy, a medical advisor at Welzo, explains, “Plain water can be boring for a lot of people. Adding colorful ingredients is an effective way to make hydration more enjoyable.” From a behavioral standpoint, if infused water encourages more fluid intake, that alone is a positive outcome.

While plain water usually meets the hydration needs of most individuals, loaded water can offer more than just fluid replenishment. Joy notes that people may seek drinks that provide added benefits, such as increased energy, improved flavor, or support for gut health. The actual benefits depend heavily on the ingredients used.

Potential Benefits of Popular Loaded Water Ingredients

• Coconut Water: Known for its natural sweetness and rich potassium content, coconut water is a common component of loaded water. According to Helen Tieu, a registered dietitian and founder of Diet Redefined, coconut water is particularly beneficial for people who engage in prolonged exercise or work in hot conditions. It helps replace potassium lost through sweat and contributes to maintaining energy and hydration.

• Electrolyte Powders: These supplements often contain sodium, potassium, and magnesium—minerals vital for fluid balance, nerve function, and muscle performance. Tieu explains that replenishing electrolytes can stabilize blood sugar and energy levels, which in turn may help reduce sugar cravings often triggered by dips in energy or dehydration.

• Fruits: Adding fresh fruit slices to water enhances flavor naturally while providing small amounts of micronutrients and antioxidants. This can make water more palatable and inviting, encouraging more frequent drinking.

• Prebiotics: Ingredients such as inulin or chicory root fiber can support gut health by promoting a healthy digestive system. A well-functioning gut may improve nutrient absorption and sustain energy, contributing to overall wellness.

Are There Any Risks or Downsides?

Despite the appealing benefits, there are some potential drawbacks to loaded water:

• Added Sugars and Calories: While a few slices of fresh fruit add minimal sugar, fruit juices, syrups, and commercial flavor powders can significantly increase sugar and calorie content. This could undermine the goal of cutting back on sugary drinks.

• Excess Electrolytes: For some individuals, particularly those with high blood pressure or kidney disease, consuming too much sodium or potassium can be harmful. Electrolyte needs are typically met through a balanced diet, and supplementation should be approached cautiously.

• Digestive Issues: Prebiotic fibers can cause bloating or gas in sensitive individuals. Kezia Joy points out that while prebiotic sodas and other trendy wellness drinks may benefit some, they don’t affect everyone the same way.

Loaded Water Versus Plain Water

Most people can meet their hydration requirements with plain water alone. However, loaded water can be especially helpful for those who dislike the taste of plain water or struggle to drink enough fluids.

Joy emphasizes, “Plain water works just fine. Trends like loaded water simply dress something simple up to make it more appealing. It’s not necessary but may be practical to encourage better hydration.”

Tieu agrees, adding that the main value of loaded water lies in helping people drink more fluids or replace less healthy sugary beverages.

How to Enjoy Loaded Water the Healthy Way

If you want to try loaded water, here are some expert tips to keep it healthy:

• Use whole fruit slices instead of juices or syrups to minimize added sugars.

• If using fruit juices or syrups, dilute them generously—aim for one part juice to five to ten parts water.

• Start with small amounts of prebiotic ingredients to let your digestive system adjust.

• People with health conditions like kidney or liver disease should consult a healthcare provider before adding electrolyte supplements.

• For general hydration, aim to drink about 9 to 13 cups of water daily, depending on age, gender, and activity level.

Additionally, keeping a water bottle handy, setting reminders to drink regularly, and drinking water before and after meals can support good hydration habits. It’s also important not to overhydrate, as excessive water intake without balancing electrolytes can lead to imbalances.

Final Thoughts

While loaded water isn’t a magic solution, it can be a fun, flavorful, and customizable way to stay hydrated. The most important factor is simply consuming enough fluids throughout the day. Plain water remains an excellent choice for most people, but adding natural flavors and nutrients can encourage better drinking habits and provide some extra benefits, especially for active individuals.

Ultimately, whether you prefer plain water or a brightly infused glass of loaded water, the key is consistent hydration to support overall health and well-being.

Although official nutrition guidelines recommend a moderate daily intake, there’s a range of expert opinions on the optimal amount of protein you should consume.

According to the U.S. Food and Drug Administration (FDA), the average adult should aim for about 50 grams of protein per day. However, this number can fluctuate based on your lifestyle, age, biological sex, and overall health.

This article explores how much protein is ideal for different lifestyles, including those focused on fat loss, muscle gain, and active living.

What Is Protein and Why Is It Important?

Protein is a crucial building material for the body. It’s involved in the structure and function of muscles, skin, tendons, and organs, as well as in the creation of hormones, enzymes, and neurotransmitters.

Proteins are made up of amino acids, some of which the body can produce on its own. Others—called essential amino acids—must be obtained through food.

Animal-based foods like meat and dairy typically provide all essential amino acids. While plant-based diets might require more planning to meet protein needs, they can still supply adequate protein through variety and supplementation. Vegan protein powders, legumes, tofu, and grains like quinoa can help round out a plant-based protein intake.

Protein and Weight Loss

If you’re trying to lose weight, increasing your protein intake can be beneficial. Weight loss happens when you burn more calories than you eat. Protein helps with both sides of this equation: it can increase your metabolic rate (calories out) and help reduce appetite (calories in).

A 2020 review found that long-term high-protein diets can enhance weight loss, lower the risk of regaining lost weight, and help prevent obesity-related conditions.

Building Muscle and Strength

Muscle tissue is constantly breaking down and rebuilding. To increase muscle size and strength, your body must build more muscle than it loses.

That’s why people aiming to build muscle often combine resistance training with higher protein intake. According to a 2018 meta-analysis, protein supplementation significantly improves muscle mass and strength in adults engaged in weight training. The study concluded that about 1.6 grams of protein per kilogram of body weight per day is sufficient for most people looking to build muscle.

Protein Needs During Pregnancy

During pregnancy, protein requirements rise to support the development of the baby and changes in the parent’s body.

The USDA Dietary Guidelines for Americans recommend about 70 grams of protein per day during pregnancy, which typically accounts for 10–35% of daily calorie intake.

Those who are breastfeeding also need increased protein levels. Good protein sources during this time include lean meats, dairy, legumes, and low-mercury fish like salmon, sardines, and anchovies. It’s important to avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish.

Other Situations That Increase Protein Requirements

People with active lifestyles—whether they work physical jobs or are endurance athletes—usually need more protein than those who are sedentary.

Older adults also require more protein, roughly 1.0 to 1.2 grams per kilogram of body weight per day. Increased intake can help prevent conditions like osteoporosis and sarcopenia, which are common with aging.

Are There Any Risks to Eating More Protein?

There are concerns that high-protein diets could strain the kidneys. However, research shows no evidence that protein harms kidney function in healthy individuals.

That said, people with pre-existing kidney disease should consult a healthcare provider before increasing protein intake, as their needs can vary—particularly depending on whether they are on dialysis.

For healthy individuals, a moderately high protein intake is considered safe and beneficial.

How to Meet Your Daily Protein Needs

Protein-rich foods include:

• Tofu and tempeh

• Lean meats

• Fish

• Eggs

• Dairy (milk, Greek yogurt, cheese)

• Quinoa

• Legumes (beans, lentils)

• Nuts and seeds

Most people don’t need to count grams of protein daily. If you focus on including a good source of protein in each meal and eat a variety of whole foods, you’ll likely meet your needs naturally.

Understanding Protein Labels

It’s easy to confuse food weight with protein content. For instance:

• A 226-gram (8 oz) steak contains about 61 grams of protein.

• A 46-gram egg has around 6 grams of protein.

So, “grams of protein” refers to the nutrient itself—not the weight of the food it’s found in.

How Much Protein Does the Average Person Need?

For someone of average weight who isn’t very physically active, protein should make up 10–35% of total daily calories. On a 2,000-calorie diet, that’s approximately 50–175 grams of protein per day, depending on individual needs and goals.

Because there’s little risk and plenty of potential benefits, most people are better off erring on the side of slightly more protein rather than less.

Key Takeaways

Protein is vital to overall health. It supports muscle and bone strength, helps regulate metabolism, aids in immune function, and plays a role in countless cellular processes.

While 50 grams per day is a general guideline, your optimal intake depends on your age, activity level, and health status. Including high-quality protein in every meal can help you stay energized, support your fitness goals, and maintain good health over the long term.

Food is meant for enjoyment and nourishment, not guilt, perfection, or constant counting.

Here’s what “eating well” really means, and how to put it into practice in a way that suits your life.

Why Eating Well Is Important

The foods you eat supply both the calories and the nutrients your body needs to run properly. If you aren’t getting enough of either, your health can suffer. Eating too many calories, meanwhile, often leads to unwanted weight gain and raises the risk for conditions like:

• Type 2 diabetes

• Sleep apnea

• Heart, liver, and kidney disease

Beyond weight, what you eat also influences your mental health, how long you live, and your vulnerability to chronic illnesses.

Research links diets high in ultra‑processed foods with increased mortality and higher risk of diseases such as cancer and cardiovascular problems. On the contrary, diets rich in whole, minimally processed foods—like those seen in Mediterranean‑style eating—are associated with better health and longevity.

Also, diets dominated by highly processed items are more often tied to depressive symptoms, especially among people who are less active.

If your meals are heavy in processed snacks and drinks and light on vegetables, nuts, fish, legumes, etc., you may be missing key nutrients essential for good health.

You Don’t Need a “Special” Diet

Unless required for medical reasons, you don’t have to adopt a named fad diet. Healthy eating is more about choosing wholesome foods most of the time, rather than strict restrictions.

What “healthy eating” looks like will depend on your culture, budget, tastes, and what’s available to you.

Core Principles of Healthy Eating

1. Prioritize Nutrient‑Rich Foods

Calories matter, but what matters more is the nutrient value you’re getting for those calories.

Some food choices deliver much more nutritional value:

• Egg whites are low in calories but also low in many key nutrients.

• Whole eggs cost more calories but bring more vitamins and minerals like B12, iron, choline.

Foods that are rich in nutrients include:

• Vegetables and fruits

• Whole grains and legumes

• Lean proteins

• Healthy fats (nuts, seeds, oily fish, avocados)

These should form the bulk of your meals.

2. Embrace Variety

A wide variety of foods supports gut health, helps regulate weight, protects against illness, and contributes to longevity.

If you’re not used to diverse foods, try adding one new whole food (for example, a vegetable or fruit) into your meals each day or a few times per week. Small exposure often leads to greater acceptance over time.

3. Balance Protein, Fats, and Carbohydrates

These macronutrients are the main sources of energy. A satisfying meal often includes a mix of them: complex carbs, quality protein, and healthy fats.

You don’t need to count every gram unless you have a specific goal (athletics, body composition, medical necessity). Too much focus on numbers can create stress around eating.

4. Cut Back on Ultra‑Processed Foods

One of the most effective changes you can make is reducing ultra‑processed products—foods high in sugar, salt, additives, refined ingredients, and minimal whole foods.

That said, not all processed foods are problematic. Things like frozen fruits/veggies, canned beans, plain whole grains, nut butters can still be nutritious.

Make minimally-processed or whole foods the base of your diet rather than the exception.

Making Healthy Eats Fit Your Life

You don’t need to spend hours cooking or obsess over meal prep. Thoughtfulness and small actions go a long way.

Stock your kitchen with go-to healthy options:

• Fresh or frozen produce

• Proteins: eggs, poultry, fish, tofu

• Whole grains and legumes: brown rice, oats, beans

• Healthy fats: olive oil, avocados, full‑fat yogurt

• Simple snacks: nuts, seeds, hummus, olives, dried fruit

Start by focusing on improving one meal a day (or a few meals per week) and build from there. Once that feels more routine, you can expand.

Cultivate a Healthy Food Relationship

Your mindset about food counts. If you struggle with food guilt, rigid rules, or disordered eating, talking with a registered dietitian or mental health professional can help.

Avoid labeling foods as “good” or “bad,” using “cheat days,” or imposing harsh rules. All foods can have a place in your diet when you approach things mindfully and kindly.

Additional Tips for Success

• Cook at home more often — start with one or two meals per week.

• Aim for consistency, not perfection — small steps add up.

• Keep hydrated. Water is best. If plain water is dull, flavor it with fruit or herbs.

• Honor your taste preferences. If you really don’t enjoy something, find other nutritious alternatives.

If you want personalized guidance, a registered dietitian can help you design a plan that respects your preferences, lifestyle, and health goals.

The Bottom Line

Healthy eating isn’t about extremes. It’s about prioritizing foods that nourish, enjoying what you eat, and reducing dependence on ultra-processed items.

Over time, with patience and realistic changes, you can build a sustainable, enjoyable eating style that supports your physical and mental well‑being.