Fitness

خلاصہ: Pantry to Plate: High-Protein Meals from Cans and JarsPantry staples aren’t just backup options for when you’re out of fresh ingredients—they’re legitimate meal-builders. Canned beans, tuna, salmon, chickpeas, and tomatoes deliver solid nutrition at a fraction of the cost and effort of cooking from scratch. The key is knowing how to combine them into meals that actually keep you full. Here’s the straightforward strategy for turning shelf-stable proteins into satisfying, balanced plates. Why Protein Matters for Fullness Protein has staying power. Research consistently shows that higher-protein meals help you feel fuller than meals heavy in carbs or fat alone—protein increases satiety hormones and helps reduce hunger between meals ( 1 ). That fullness factor matters when you’re trying to manage your appetite without constantly thinking about your next snack. “Protein-rich meals help stabilize your energy and keep you satisfied longer than meals that are mostly made up of simple carbs or fats. When you combine protein with fiber from vegetables, beans, legumes or whole grains, you’re setting yourself up for sustained fullness that lasts hours, not minutes,” says Katherine Basbaum, a MyFitnessPal dietitian. When you pair protein with fiber—which also slows digestion and adds volume to your meals—you get a double benefit for fullness ( 6 ). This is why combinations like beans with vegetables or tuna with whole-grain crackers work so well: the protein and fiber team up to keep you satisfied. Stock Your Pantry with These Protein Staples These shelf-stable proteins give you flexibility to build quick meals without a grocery run: Canned beans and lentils: Black beans, chickpeas, white beans, pinto beans, and lentils all deliver protein and fiber. A cup of canned black beans provides about 15 grams of protein and 15 grams of fiber ( 2 ). Canned fish: Tuna and salmon are lean protein powerhouses. A 3-ounce serving of canned tuna offers around 20 grams of protein, while canned salmon provides similar protein with more omega-3 fatty acids—about 1-2 grams per serving compared to tuna’s roughly 0.7 grams ( 4 ) ( 5 ). Canned chicken: Convenient and versatile, protein-packed canned chicken works in salads, wraps, or mixed with grains. Nut butters: Peanut butter, almond butter, and other nut butters provide protein and healthy fats. Canned tomatoes: While not a protein source, they add flavor, acidity, and volume to meals built around beans or fish. You might also like Essential Guide to Meal Planning Build a Balanced Plate from Pantry Staples Instead of following specific recipes, use this flexible strategy to assemble satisfying meals: 1. Start with protein Choose a canned protein as your base: beans, lentils, tuna, salmon, or chicken. Aim for a serving that gives you 15-20+ grams of protein. 2. Add fiber-rich foods Combine your protein with vegetables (fresh, frozen, or canned), whole grains (like brown rice, quinoa, or whole-wheat pasta), or more beans. Fiber slows digestion and adds bulk without many calories, which helps you feel full ( 6 ). “The beauty of pantry meals is that you can layer flavors and textures without stress. Start with your protein and fiber foundation, then add elements that make the meal exciting—fresh herbs, a squeeze of lemon, hot sauce, or crunchy vegetables. These finishing touches transform basic ingredients into something you’ll actually want to eat,” says Basbaum. 3. Build flavor and freshness Add elements that make the meal satisfying: fresh vegetables or greens, acidic components (lemon juice, vinegar, salsa), herbs and spices, or crunchy toppings (seeds, nuts, crackers). These additions provide texture, brightness, and satisfaction without adding excessive calories. Example combinations: • Canned white beans + canned tomatoes + spinach + garlic + parmesan • Canned tuna + chickpeas + cucumber + red onion + lemon + olive oil • Canned salmon + brown rice + frozen broccoli + soy sauce + sesame seeds • Black beans + salsa + avocado + whole-grain tortilla + cilantro Frequently Asked Questions Are canned proteins as healthy as fresh? In many ways, yes. Canned beans and fish provide similar nutritional value to their fresh counterparts. Canning preserves protein, fiber, and most vitamins and minerals. The main difference is sodium content—choose low-sodium or no-salt-added versions when possible, or drain and rinse canned beans to reduce sodium ( 7 ). How much protein do I actually need? The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. ( 8 ) This amount of protein is what you need to prevent muscle loss. The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommends 1.2 to 2 grams of protein for every kilogram of body weight per day. ( 9 ) Why does fiber matter if I’m focused on protein? Fiber works alongside protein to keep you full. It adds volume to meals, slows digestion, and supports digestive health ( 6 ). Foods like beans give you both protein and fiber in one package, which is why they’re so effective at sustaining fullness. The Bottom Line High-protein pantry meals don’t require complicated recipes or fresh ingredients—just a strategic approach. Start with a canned or jarred protein (beans, tuna, salmon, chicken), add fiber-rich foods for sustained fullness, and layer in fresh or acidic elements for flavor and satisfaction. These simple combinations turn shelf-stable staples into balanced, filling meals that work for busy schedules and tight budgets. Frequently Asked Questions : High-protein Pantry Meals Are canned proteins as healthy as fresh? In many ways, yes. Canned beans and fish provide similar nutritional value to their fresh counterparts. Canning preserves protein, fiber, and most vitamins and minerals. The main difference is sodium content—choose low-sodium or no-salt-added versions when possible, or drain and rinse canned beans to reduce sodium ( 7 ). How much protein do I actually need? The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. ( 8 ) This amount of...

خلاصہ: MYFITNESSPAL HOLIDAY SWEEPSTAKESOFFICIAL RULES Please read these Official Rules carefully. By participating in these Sweepstakes, you agree to these Official Rules. 1. ELIGIBILITY : No purchase or payment of any kind is necessary to enter or win. A purchase will not increase your chances of winning . Void where prohibited. The Sweepstakes is open to legal residents of the 50 United States and the District of Columbia, 18 years of age or older. Employees, officers and directors (and their immediate families (e.g. spouse, children, parents, siblings) and those living in their same households (whether or not related)) of MyFitnessPal, Inc. (“ Sponsor ”), are not eligible to enter. Eligible participants of the Sweepstakes are referred to as “Participant(s)” or “you”. By participating, you agree to these Official Rules and to the decisions of the Sponsor whose decisions are final and binding in all respects. 2. PROMOTIONAL PERIOD : These sweepstakes (the “ Sweepstakes ”) begin on 12/9/25 at 12:00PM Central Time (“ CT ”), and end on 12/16/25 at 12:00AM CT (the “ Entry Period ”). Entries must be received and recorded by the Sponsor during the Entry Period. Sponsor’s clock will be the official timekeeping device for the Sweepstakes. 3. HOW TO ENTER : To enter, follow @myfitnesspal on Instagram, “like” the official sweepstakes post pinned on the @myfitnesspal Instagram profile, and comment the top 3 items on your wellness wish list (“Instagram Methods”). If you are not already a member, become a member of Instagram and sign into your Instagram account. Creating an Instagram account is free. By submitting your information and creating an Instagram account, you will be required to agree to the Instagram terms of service and privacy policy. 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خلاصہ: Why Tracking Could Still Help on GLP-1s—Even When You’re Not Hungry Feeling less hungry on GLP-1 medications may make tracking feel difficult. When portions shrink, cravings quiet down, and the scale moves without much effort, it’s easy to assume you have it covered.  The catch is that lower appetite can also mean missed protein, too little fiber, not enough fluids, and fewer vitamins and minerals (1). A quick log can help show what you ate and what might be missing, so you can make small, doable tweaks that match your appetite (1). The aim is not to eat more but to eat enough of key nutrients in portions that fit how you feel now. You Still Need Enough Protein To Protect Lean Mass Mornings might start with coffee and good intentions, but the eggs never happen. Lunch becomes a few forkfuls of salad. Dinner is half a burrito before you feel done. On paper it sounds like a light day; in your diary you see it adds up to surprisingly little protein.  Seeing that number brings awareness to where else you could add another serving of protein to your diet to reach your nutrient goals (11): enjoy a cup of Greek yogurt when you brew the coffee, fold cottage cheese into a fruit bowl, blend a quick smoothie with skim milk or tofu, or keep a simple tuna or bean salad in the fridge. When you spread protein across meals and snacks, you can help support lean mass without forcing large portions that may lead to uncomfortable side effects (2)(1). “Even when total calories come down, protein should stay a priority to help preserve lean mass as you lose weight (1). I also recommend incorporating strength training exercises to preserve lean mass (1) and consider syncing your fitness wearable with MyFitnessPal to track your food and activity all in one place,” says Melissa Jaeger, registered dietitian and Head of Nutrition for MyFitnessPal. Helpful inside MyFitnessPal: Aim to stay within a range for protein intake. Or set a protein goal recommended by your healthcare team as your appetite shifts. Watch your macro totals after each meal and adjust your next meal and snack to prioritize protein as needed. Tracking May Help You Avoid Under-Fueling Lower appetite can quietly push calories down day after day (1). You feel pleasantly full on less food, but you might also notice feelings of fatigue along with other side effects (1). A week of food logs could help you identify a potential  pattern: your daily calorie average is below the goals you set.  Experts recommend that adults don’t fall below a certain number of calories per day because, if they do, it’s tough to meet your basic nutrient needs. The National Institutes of Health recommends at least 1,200 calories a day for women and 1,500 for men (3).  “Seeing your actual daily calories could help you stay mindful of your nutrient intake, which in turn may help avoid under-eating. You can also tailor your meals and snacks in portions that help you reach your nutrient goals and support you while you manage common side effects on a GLP-1,” says Jaeger. With that reality check, you can plan smaller, more frequent meals and snacks that still feel comfortable, like half a turkey wrap at lunch and a yogurt bowl later (1). Helpful inside MyFitnessPal: On the go? The Barcode Scan function makes quick work of logging packaged favorites. Looking for more detail? Head to the “More” menu and select “Nutrition.” From there toggle to your daily calories view to confirm you are on track for your goals. Hydration Matters More Than You Think If you’re on a GLP-1 medication you may notice you’re less thirsty (4)(5)(6). You might sail through the day on coffee and a few sips of water, then realize it is nearly dinner. A simple water log could help you keep track of your hydration.  If plain water sounds unappealing, rotate in unsweetened tea or infuse your water with fresh fruit and herbs. Pair every fiber-containing snack with a glass of fluid (7). Helpful inside MyFitnessPal: Use Voice Logging to quickly add a glass of water to your meal or snack or anytime throughout the day!  Fiber Is Key For Regularity And Overall Diet Quality When your appetite shrinks, you may find that high fiber foods like vegetables, beans, and whole grains are the first things to fall off the plate. Logging your fiber-rich foods in MyFitnessPal can help you spot opportunities to add fiber to your daily routine. “Logging could help you see which foods deliver fiber in the portions that fit into your current goals,” says Jaeger.  Add a scoop of beans to a small salad. Start your day off with overnight oats, or keep chia pudding ready for an easy breakfast. Increase your fiber gradually and pair fiber with fluids to help avoid side effects associated with increasing your fiber intake too quickly (1)(7). Helpful inside MyFitnessPal: Under the “More” menu, select “Nutrition” and tap on “Fiber” under the daily “Nutrients” tab to check your daily fiber total.  Tracking Portion Sizes Can Show What Works For You Plates that once felt normal may now feel like too much (1). Recording what you actually finish can help you see what portion sizes suit you now. “Your food log reveals your current eating habits so you spot where you can make adjustments to build sustainable habits. Plus, it may help you identify your personal sweet spot for portion sizes, so you can plan meals and snacks that help you hit your nutrition goals without missing out on key nutrients or eating more than your body can tolerate (12)(1),” says Jaeger. Maybe half a sandwich with a side of edamame leaves you comfortable and helps you hit your protein goals. Maybe smaller meals and snacks beat three larger meals (1).  Helpful inside MyFitnessPal: Use Meal Scan to quickly log meals and snacks and edit portions as needed when adding to your diary, without spending time searching the database for individual ingredients.  Micronutrients Still Count Eating less overall may mean you’re eating fewer vitamins and minerals if you are not intentional...

خلاصہ: Yogurt Aisle Decoder: Greek vs. Regular vs. Skyr You’re standing in the dairy aisle with five minutes to shop and a cart already full—granola for your kid, spinach for tonight, coffee you forgot last time. The yogurt case hums like a server room: regular, Greek, skyr; vanilla, honey, “Icelandic-style,” protein numbers shouting from every lid. You grab one, flip it over, hesitate. Will this cup actually keep you full—or just taste good for three bites? Here’s the simple truth behind all those choices: Every yogurt begins the same way: pasteurized milk plus live bacterial cultures. During fermentation, those cultures nibble at lactose and create lactic acid—the tang you recognize. Where styles split is straining. Regular yogurt may be lightly strained or not at all, while Greek and skyr are strained more thoroughly to drain off liquid whey. That one step shifts everything you notice in the spoon: nutrition, thickness, and tang.(1) (2) (3).  “When clients want a higher-protein snack that actually keeps them full, I point them toward strained yogurts,” says Joanna Gregg, a MyFitnessPal dietitian. “I also recommend unsweetened or plain varieties. With these it’s easy to build  your own flavor with fruit, spices, or a drizzle of honey without the unnecessary added carbs and sugar.” What straining really does Think of whey as the watery part of yogurt. When you strain it off, what’s left is more concentrated in solids—especially protein—and typically lower in lactose and total carbohydrates. That’s why Greek and skyr feel dense on the spoon and often taste a little tangier (1) (2) (3).  Straining also affects minerals. Remove more whey after fermentation and you’ll send some dissolved calcium out with it, so Greek often shows a lower calcium number than traditional. Some brands add calcium back, so label-reading wins (1) (3).  Regular vs. Greek vs. Skyr: A Quick Comparison Here’s what to look for at a glance—then we’ll go deeper. Protein: Nonfat Greek (~170 g/6 oz) ≈ ~17 g; typical plain low-fat regular yogurt (8 fl oz) ≈ 12.9 g; skyr varies by brand but is generally high due to extensive straining—check your label (4) (5) (3). Lactose/carbs: Strained styles (Greek/skyr) generally contain less lactose and carbohydrate than unstrained styles because whey is removed (1) (2). Calcium: Regular often retains a bit more; Greek can be lower post-straining (brand-dependent) (1) (2) (3).  Texture/taste: Regular = looser, milder; Greek = thick, tangy; skyr = ultra-thick, often a little milder than Greek (culture-dependent) (1) (3).  Deep dives (So You Can Buy With Confidence) Regular yogurt What it is: Fermented milk with live cultures; lightly strained or unstrained (1).Why people pick it: A softer, more pourable texture and milder flavor. Because less whey is removed, regular yogurt often shows a higher calcium number than strained styles—but compare brands(1) (3).Numbers to know: A plain low-fat cup (8 fl oz) averages ~12.86 g protein, ~154 kcal, and ~448 mg calcium (5).  Greek yogurt What it is: Yogurt strained more thoroughly to remove whey, yielding a thicker texture with concentrated protein and generally less lactose/carbs than regular  (1) (2).Why people pick it: High protein for satiety and a creamy body that works as a dip base or a dollop on savory dishes. Some people with lactose intolerance tolerate it better than milk (2) (6)   Numbers to know: A plain nonfat ~170 g (6 oz) serving averages ~17 g protein and ~100 kcal (4).  Label heads-up: “Greek-style” may mean thickened rather than strained; protein grams and ingredient lists tell the real story (1).  Skyr (Icelandic style) What it is: A concentrated cultured dairy product in the same family as strained yogurts; historically made very thick via straining/filtration, similar in principle to Greek (3).Why people pick it: Even thicker than many Greek yogurts and typically high in protein because of the extensive concentration step; exact protein varies by brand—check the panel (3).  Lactose note: As with Greek, straining removes some lactose; many lactose-sensitive folks do better with strained styles, but tolerance is personal (2) (6) . Pro tip: “If you are sensitive to lactose, test tolerance with a few spoonfuls of plain Greek or skyr alongside a meal. Track symptoms in your notes—you’ll learn fast what works for you,” says Gregg. How to choose based on your goals A couple of smart label checks go a long way. For higher protein and fullness:Look for single-serve cups with ≥10 grams of protein; Greek and many skyr options hit this easily. Log your protein in MyFitnessPal to see how one cup moves your daily total (4) (3).  If you’re lactose-sensitive:Start with strained styles (Greek/skyr), choose plain, and keep portions modest at first. Many people with lactose intolerance tolerate yogurt better than milk; individual tolerance varies (1) (2) (6)  If you’re watching added sugars:Plain wins. Sweetness from fruit, spices, and a light drizzle of honey is a healthier carbohydrate option than the sugar in flavored cups. Watch the Added Sugars line on the label and choose products with less added sugars for better health benefits. (1).  If calcium is your priority:Because more whey is retained, regular yogurt often shows a bit more calcium than strained styles—though some Greek/skyr products are fortified. Compare the %DV on the panel (1) (3).  “My three-step yogurt check: protein grams first, added sugars second, then fat content,” says Gregg. “Once that’s dialed in, pick the texture and toppings you love and you’re more likely to  stick with it.” What to scan on the label (save this for your next shop) Protein target: For a filling snack, aim for ≥10 g per single-serve cup (4). Added sugars: Prefer 0 g added sugars in plain; flavored cups vary widely (1).  Live cultures wording: Look for “live and active cultures.” Probiotic effects are strain- and condition-specific—don’t assume all cultured foods act the same (1)(7). Fat level: Nonfat, low-fat, or whole—choose what fits your personal goals. (2).  Frequently Asked Questions: Greek vs Regular vs Skyr Is Greek always better than regular? Not across the board. Greek is usually higher in protein and lower in lactose/carbs because of straining; regular often retains a bit more calcium and has a milder flavor. The “best” pick depends on your goals—and the exact brand in your hand (1) (2) (3). Is...

خلاصہ: Oatmeal That Actually Keeps You Full: 3 Protein-Upgrades You make a quick bowl of oats before school or work, eat it on the walk there, and …  by 11 you’re already eyeing the vending machine. Oatmeal tastes great and you know it’s healthy, but sometimes it just doesn’t stick. Here’s the fix: keep the fiber from oats and layer in protein. That combo changes the way your breakfast digests—slower, steadier, and a lot more satisfying (1)(2)(5).  “Morning is a time of day when most of us have full control over what we eat,” says Brookell White, a MyFitnessPal dietitian. “Take advantage of it! Front-load your mornings with a nutrient-dense meal to start your morning off with lasting energy” Why Adding Protein to Oatmeal Works Rolled oats are naturally rich in soluble fiber called beta-glucan. Soluble fiber pulls in water and forms a gel in your stomach that slows digestion and helps you feel full for longer  (1)(2). Protein adds another layer of staying power. It generally takes longer to break down and can boost fullness signals, which is why a protein-inclusive breakfast is often more satisfying than a lower-protein one (3)(5). “You don’t need to chase a specific gram target here—just add a protein rich food to your oats and notice how you feel,” says White.  Quick note on the base: Oats contribute a small amount of protein on their own, but most people find their bowl keeps them full when protein and carbohydrates are better balanced (5). You might also like 6 High-Protein Breakfast Ideas To Keep You Energized Throughout Your Day 3 Easy Protein Upgrades for Oatmeal  1) Greek-Yogurt Swirl  Why it works: Greek yogurt typically packs roughly double the protein of regular yogurt, making your bowl thicker and more filling (3)(7)(8)(9). “If you’re watching saturated fat, consider a low-fat or fat-free Greek-style yogurt,” says White.  How to: Cook rolled oats in the microwave (about 2–3 minutes with water or milk). Let it stand 30–60 seconds to cool slightly, then swirl in a big spoonful of plain Greek yogurt. Add berries, chia, and a drizzle of honey or maple if you like. Pro move: Use frozen berries so they chill the oats and create those pretty streaks.  2) Egg “Proats” (Protein Oats) Why it works: An egg boosts protein and transforms texture into a custardy porridge. “Eggs are an easy protein that many people have in their refrigerator all the time,” says White.  How to: Whisk a beaten egg into hot microwaved oats (off heat). Return to the microwave for 15–20 seconds bursts, stirring between, just until the egg sets—don’t overcook. Go savory with salt, pepper, and everything-bagel seasoning, or sweet with cinnamon and a little brown sugar.  3) Whipped Cottage-Cheese Oats  Why it works: Cottage cheese blends smooth, adds protein, and makes oats taste like cheesecake batter—in a good way. “Cottage cheese is permanently trending for a reason,” says White. “It’s a convenient, versatile source of protein!” How to: Use a whisk to blend warm oats with cottage cheese until silky. Top with sliced banana, crushed walnuts, and a pinch of cinnamon. Prefer less tang? Add a splash of milk and a touch of vanilla (3).  How to Build Protein Oats Use this simple flow to build a bowl that lasts you till lunch: Heat: Microwave ½ cup rolled oats with water or milk until creamy. Protein add-in: Pick one—Greek yogurt, a beaten egg (tempered), or cottage cheese. Flavor: Choose a lane (berry-vanilla, maple-cinnamon, peanut-banana, savory everything-bagel). Fiber toppers: Add fruit, chia, or nuts for improved digestion steady and lasting fullness (2).  Frequently Asked Questions (FAQs): Protein Oats Do I need steel-cut oats for staying power? No. Steel-cut are great, but rolled oats already deliver beta-glucan fiber; pairing them with protein is what makes the biggest difference in fullness (1)(2). Is Greek yogurt really higher in protein? Yes—Greek yogurt is strained and usually has about twice the protein of regular yogurt, which can make oatmeal more satisfying (3)(5). Can I use protein powder instead? You can. Stir a scoop into warm oats and add extra liquid if needed. Whole-food proteins like yogurt, eggs, or cottage cheese also bring texture and micronutrients (3). Will fiber make me too full or bloated? Increase fiber gradually and drink fluids; that helps your body adjust. Soluble fiber in oats forms a gel that slows digestion and can reduce hunger (2). Bottom line When your oatmeal feels “meh” by mid-morning, keep the fiber—and add protein. Rolled oats bring beta-glucan to slow digestion; Greek yogurt, an egg, or cottage cheese adds the fullness factor so breakfast actually lasts. Keep sweetness moderate, play with flavors, and use your microwave. Simple upgrades, much better mornings.  The post Oatmeal That Actually Keeps You Full: 3 Protein-Upgrades appeared first on MyFitnessPal Blog.Source InformationPublisher: MyFitnessPalOriginal Source: Read more

خلاصہ: What Is Fibermaxxing? A Dietitian Explains This Fiber Trend Your social media feed is buzzing with a new wellness trend: fibermaxxing. Between the smoothie recipes and gym selfies, influencers are sharing their high-fiber meals and tracking their daily totals. But unlike some fleeting health fads, this one has our registered dietitians nodding in approval. The concept is simple—maximize the fiber in your diet. But before you load up on beans and broccoli, here’s what you need to know about doing it safely and effectively. “I love fiber—it’s essential for digestion, satisfaction, and even cholesterol and blood sugar management,” says Melissa Jaeger, a dietitian and Head of Nutrition with MyFitnessPal (10). “Fibermaxxing is an accessible way to focus on increasing fiber in your diet and logging in MyFitnessPal can help you spot which foods have the most fiber.” So, What Is Fibermaxxing? “In general, it is increasing your daily fiber intake by increasing your intake of high fiber foods. I recommend gradually increasing your fiber intake and fluid intake at the same time to avoid any side effects,” says Jaeger (9). The approach focuses on reaching (but not dramatically exceeding) the recommended daily fiber intake of 25-38 grams (1). Women should aim for about 25 grams daily, while men should target 38 grams (1). Despite fiber’s importance, most Americans fall short. The average person consumes only 10-15 grams of fiber per day—well below recommendations (2). That gap makes fibermaxxing less about following a trend and more about meeting basic nutritional needs. You might also like An Essential Guide to Daily Fiber Requirements How Fibermaxxing Works Increasing your fiber intake delivers several science-backed benefits for your body. First, fiber promotes regular digestion and can help decrease bloating by adding bulk to stool and supporting healthy gut bacteria (3). This is why many people notice improved digestive comfort when they eat more fiber-rich foods. Beyond digestion, fiber plays a key role in managing blood sugar levels. Soluble fiber slows the absorption of sugar, helping prevent blood sugar spikes after meals (4). This makes it particularly valuable for people managing diabetes or prediabetes. Fiber also supports heart health by helping to lower cholesterol. Soluble fiber binds to cholesterol particles in your digestive system and helps remove them from your body, which can reduce LDL (bad) cholesterol levels (5). Where to Find Fiber in Your Diet Adding more fiber doesn’t require special supplements or expensive products. The best sources are whole, minimally processed foods you probably already eat—or can easily add to your routine. According to Jaeger, whole fruits and vegetables top the list, especially when you eat the skins and seeds where appropriate. Apples with the peel, berries, pears, broccoli, Brussels sprouts, and carrots all pack substantial fiber (6). Legumes like lentils, black beans, and chickpeas are fiber powerhouses, with some varieties offering 15 grams or more per cup (6). Whole grains provide another excellent source. Swap refined grains for options like oatmeal, quinoa, brown rice, and whole wheat bread (6). Seeds deserve special mention—just two tablespoons of chia seeds contain about 10 grams of fiber, while flaxseeds offer similar benefits (6). How to Try Fibermaxxing Safely at Home Ready to boost your fiber intake? Here’s how to do it without digestive distress: Increase fiber gradually by adding about 5 grams per day to your current intake. This gives your digestive system time to adjust and minimizes gas, bloating, constipation, or diarrhea that can occur when fiber increases too quickly.  Drink plenty of water throughout the day—fiber needs adequate hydration to move smoothly through your digestive tract (11). Start by adding one high-fiber food to each meal, such as berries on your breakfast oatmeal, a side of vegetables at lunch, and beans in your dinner. Track your intake using MyFitnessPal to ensure you’re reaching recommendations without overdoing it. Most people can safely increase their fiber intake, but check with your doctor if you have a digestive condition like inflammatory bowel disease or diverticulitis, as some conditions require specific fiber guidelines (7). Frequently Asked Questions (FAQs): Fibermaxxing Can you eat too much fiber? Yes. Consuming significantly more than 38 grams daily can cause digestive discomfort and may interfere with mineral absorption (1). Stick to recommended ranges unless your doctor advises otherwise. What’s the difference between soluble and insoluble fiber? Soluble fiber dissolves in water and helps lower cholesterol and blood sugar, while insoluble fiber doesn’t dissolve and promotes regular bowel movements (3). Most high-fiber foods contain both types. Will fibermaxxing help with weight management? Fiber increases satiety, helping you feel fuller longer, which may support weight management efforts (8). However, it’s not a magic solution and works best as part of an overall balanced diet. How long does it take to see benefits from increased fiber? Many people notice improved digestion within a few days to a week, though cardiovascular benefits like cholesterol reduction may take several weeks to months of consistent intake (5). Should I take fiber supplements instead? Whole food sources are preferable because they provide vitamins, minerals, and other beneficial compounds along with fiber (1). However, fiber supplements may help some that struggle to meet needs through food alone. The Bottom Line Fibermaxxing isn’t just another fleeting wellness trend—it’s a practical approach to meeting nutritional guidelines that most people already fall short on. By gradually increasing your intake of fiber-rich whole foods like fruits, vegetables, whole grains, and seeds, you can support your digestive health, blood sugar management, and cholesterol levels. The key is taking it slow, staying hydrated, and listening to your body as you work toward that 25-38 gram daily target. The post What Is Fibermaxxing? A Dietitian Explains This Fiber Trend appeared first on MyFitnessPal Blog.Source InformationPublisher: MyFitnessPalOriginal Source: Read more

خلاصہ: Soup for Supper: How to Build a Filling, Lower-Calorie Bowl Soup has range. Done right, it’s the weeknight unicorn: fast, comforting, and surprisingly filling without blowing your calorie budget. The trick isn’t a strict recipe—it’s a flexible formula you can use with whatever’s in your fridge or pantry. Here’s how to turn a pot of broth, a pile of vegetables, and a few smart add-ins into a hearty, lower-calorie dinner that actually keeps you satisfied. Why Soup Works For Fullness With Fewer Calories Two things drive soup’s staying power: water and fiber. Foods with lots of water (think broth, tomatoes, zucchini, leafy greens) naturally have lower energy density, so you can eat a satisfying volume for fewer calories (1).  “I tell clients to treat soup like a canvas for volume: more vegetables and broth, then layer protein and flavor,” says Denise Hernandez,  MS, RDN. Add vegetables and beans for fiber and you slow digestion, which helps keep you full (2). There’s even research showing that beginning a meal with a low-energy-density soup can reduce total calorie intake at that meal—without boosting hunger later (2). You might also like Is Swamp Soup Really a Flu Shot In a Bowl? The Dinner Soup Formula Use this flexible template to build a bowl that’s hearty, lower-calorie, and balanced. 1) Start with a veggie baseUse aromatic vegetables like onions and garlic plus soup staples like celery and carrots. Then add quick-cooking vegetables (spinach, kale, zucchini, mushrooms, cabbage, frozen mixed veg). More vegetables equals more volume and fiber for fewer calories (1)(2). 2) Add lean proteinThink: Shredded chicken, lean ground turkey, extra-firm tofu, tempeh, edamame, white fish, or beans. Protein improves satiety and helps protect lean mass during weight loss (3). 3) Choose a smart carbGo for grains like barley, farro, whole-wheat pasta, brown rice, potatoes. Whole grains and pulses add fiber for fullness; portion keeps calories in check (1). 4) Build big flavorConsider umami (tomato paste, mushrooms), acids (lemon juice, vinegar), herbs and spices (parsley, cumin, smoked paprika), and low-sodium broth. A splash of vinegar or lemon at the end brightens flavors so you rely less on salt. 5) Finish with measured fats and textureAdd final flourishes like a teaspoon of olive oil per bowl, grated Parmesan dusting, yogurt dollop, toasted seeds, or fresh herbs. These give richness and mouthfeel. “If you want ‘creamy,’ blend a cup of the soup in your blender and then add it back into the pot. Or stir in plain yogurt—both give body with far fewer calories than cream,” says Hernandez. Make It Satisfying (Not Salty) Sodium can creep up in canned broths, beans, tomato products, and seasoning blends. Here’s how to keep it in check: Know the label claims: “Low sodium” is less than 140 mg per serving; “very low sodium” is less than 35 mg; “sodium-free” is less than 5 mg (4). Limit daily sodium: Most adults should stay below 2,300 mg per day. Some people (like certain hypertension populations) may benefit from lower targets—follow your healthcare provider’s advice (3) . Choose better broth: Look for low- or reduced-sodium broth and season with herbs, spices, citrus, and vinegar instead of extra salt. Rinse canned beans: Draining and rinsing helps remove some surface sodium (5). Taste at the end: Acid and herbs often deliver the flavor pop you’re seeking. Some Example Bowls Use the formula above to mix and match. Three quick ideas: Tuscan-ish Chicken & White BeanSauté onion, garlic, carrots. Add low-sodium chicken broth, diced tomatoes, chopped kale, shredded rotisserie chicken, and cannellini beans. Finish with lemon juice and parsley. Optional: 1 tsp olive oil per bowl. Gingery Miso Veggie with Tofu & Edamame Simmer mushrooms, cabbage, and scallions in low-sodium vegetable broth with ginger/garlic. Add cubed tofu and shelled edamame; whisk in miso off the heat. Finish with rice vinegar and chili crisp. Hearty Lentil-Barley TomatoBloom tomato paste, cumin, and smoked paprika with onions/carrots/celery; add low-sodium broth, brown lentils, and quick-cooking barley. Finish with red-wine vinegar and chopped cilantro.  Pro tip: Log a test bowl in MyFitnessPal and adjust. If you’re low on protein, add more tofu/chicken/beans; if sodium creeps up, switch broths or increase herbs/acid. Frequently Asked Questions: Lower Calorie Soups Can soup really help with weight loss? Soups rich in vegetables and broth are low in energy density, letting you eat satisfying portions for fewer calories; studies show starting a meal with low-energy-density soup can reduce energy intake at that meal (2). Do I need cream for a silky texture? No. Puree part of the soup, add yogurt or pureed beans/potatoes, or use a small splash of milk—these techniques mimic creaminess with far fewer calories. Are beans “too many carbs” for dinner? Beans and lentils provide fiber and protein that support fullness and stable energy. What about canned ingredients? They’re great time-savers. Choose low-sodium versions when possible and rinse beans to remove some surface sodium (5). The Bottom Line A filling, lower-calorie soup is all about volume and balance: load the pot with vegetables and broth, add lean protein and a smart carb for staying power, then finish with herbs, acid, and measured fats for big flavor. Keep an eye on sodium, and you’ve got a go-to dinner template you can spin into dozens of satisfying bowls. The post Soup for Supper: How to Build a Filling, Lower-Calorie Bowl appeared first on MyFitnessPal Blog.Source InformationPublisher: MyFitnessPalOriginal Source: Read more