• For NBA All-Star Kevin Love, it's his job to reduce inflammation in his body.
• Love said you can forget expensive hacks — simple tweaks help him perform better on the court.
• He eats beets, takes cold showers in the morning, and exercises outside.

You don't need a multimillion dollar salary to optimize your body.

Take it from NBA All-Star Kevin Love, who makes a living out of being in perfect shape, reducing inflammation, and avoiding injury.

While Love is a fan of some high-end wellness treatments like longevity IVs, he said the vast majority of his routine is about perfecting the basics.

"In a lot of ways, I'm just like everybody else," Love, 36, told Business Insider in an interview on his partnership with plant-based protein brand Koia.

"Simplify, simplify, simplify, and then build out your routine and your schedule from there."

Love swears by habits anyone can implement like cold showers, a consistent sleep schedule, and more time in nature for better recovery.

A cold shower in the morning to activate your mind and body

Love said he takes a cold shower for one to five minutes after waking up in the morning or after a nap.

"When I need to really wake up and get that, boom, dopamine hit and be firing, I'll do that," he said. "My mind is working at a very high level as well as my body being just refreshed."

Ice baths or cold plunges are a popular wellness trend because small doses have shown promising benefits to improve mood, reduce pain, and lower risk of injury or illness. Exposure to the cold prompts the release of endorphins in the body that help lower inflammation.

The tradeoff is that icy baths or showers too soon after a workout might impair muscle growth, so scheduling them early in the day can be a better option for optimal gains.

Exercising outdoors to reduce stress and boost vitamin D

Love is a big fan of being in nature, and said heading outside helps to maximize the benefits of his workout sessions, whether he's taking a walk or strength training.

"It kills two birds with one stone. Just walking and being outside in nature keep my cortisol levels down and keep me feeling really good, getting my vitamin D out in the sun," Love said.

Consistent exercise helps to reduce chronic inflammation (the kind that leads to illnesses like heart disease).

Spending time outdoors has health benefits like relieving stress, another source of inflammation. The exposure to sunlight helps your body get enough vitamin D for healthy muscles and a strong immune system.

Foods like fish and berries fight inflammation

Love said his team has weigh-ins throughout the season, so it's important to stay lean and avoid eating too much added sugar.

Instead, he opts for nutrient-dense, anti-inflammatory foods. Raised in the Pacific Northwest, salmon is a staple source of protein and healthy fats like omega-3s.

"Keeping inflammation down, a lot of that moved in the right direction through food like fatty fish," Love said.

Other favorites include high-iron veggies like leafy greens, nuts, berries, dark chocolate, eggs, almonds, and olive oil. For a quick boost after a workout, Love is a fan of Koia's plant-based protein shakes.

Love also drinks coffee and enjoys wine in moderation, both of which have also been shown to lower inflammation in some people.

He includes tart cherry juice and beets in his diet for an extra athletic boost, thanks to antioxidants that can speed recovery.

A sleep routine is key to good rest on a busy schedule

Love's bedtime routine is all about maximizing good sleep. It includes a hot shower or Epsom salt bath for muscle relaxation, some light stretching, and keeping his room cool, since a lower body temperature can facilitate deeper sleep.

It's not always possible for Love to get enough on a busy schedule, traveling coast-to-coast for games and fighting jet lag. Instead, he tries to be as consistent as possible about going to bed and waking up around the same time, which research suggests may be even more important for health than hours spent sleeping.

When things get off track, Love tries to focus on long-term consistent rather than a perfect routine on any given day to avoid unnecessary stress.

"I give myself a little bit of grace, to not turn up the anxiety and get my mind racing on why I'm not getting to bed at the exact same time," he said,

• Eating more carbohydrates is linked to a better health by age 70, new research suggests.
• The kind of carbs is key. Quality carbs come from whole grains, produce, and beans, not processed food.
• Refined carbs like pasta, added sugar, chips, and fries could worsen your chance of healthy aging.

Cutting carbs is a hot diet fad for losing weight or lowering blood sugar, but it could backfire — especially when it comes to living longer, new research suggests.

Instead of fearing bread and other carb-rich foods, we should focus on picking the right ones to boost our chances of staying healthy as we age, according to scientists from Tufts University.

Their new research on more than 47,000 women found that just 8% of made it to their 70s without memory problems, physical limitations, or major illnesses like cancer and heart disease.

Their secret? Eating more carbs.

Women who eat high-quality carbs, starting in their 40s are more likely to stay healthy by age 70, according to the study published May 16 in JAMA Network Open.

Carb-rich foods like beans, berries, greens, and oats could play a key role in longevity, researchers said.

Swapping in these quality carbs instead of ultra-processed foods like French fries and donuts could improve your health not just in the short-term, but for decades to come.

There may even be a benefit to eating the right kind of carbs instead of extra protein, the study suggests.

"We've all heard that different carbohydrates can affect health differently, whether for weight, energy, or blood sugar levels," Andres Ardisson Korat, the lead author of the study and a researcher from Tufts University, said in a press release.

"But rather than just look at the immediate effects of these macronutrients, we wanted to understand what they might mean for good health 30 years later."

What does it mean to age gracefully?

The researchers looked at data from female nurses starting in their 40s and 50s, over threes decades of follow-up to compare participants' eating habits to how their health changed over time.

They looked at who experienced memory problems, or developed illnesses like type 2 diabetes by age 70, but also assessed whether participants stayed physically able and mentally sharp. Their definition of healthy aging included being able keep up with everyday tasks like walking, housework, and carrying groceries, but also do a moderate amount of vigorous exercise like running, lifting weights, or doing sports.

About a third of the women in the study managed to avoid chronic illness by age 70, and about half retained good memory, but only around 15% were considered free from physical limitations.

The most elite group of women did all of the above, the 8% of total participants who met the definition of healthy aging.

Carbs v. protein for longevity

The researchers found that, for living longer, more protein isn't necessarily better.

Eating 5% more protein instead of carbs lowered the odds of healthy aging in the study. Extra carbs may actually be more important, the researchers observed.

Swapping in 5% more carbs instead of saturated fat or animal protein could make you more likely to age healthfully, the data model suggested.

How to pick the healthiest carb sources

Not all carbs were considered equal in the study.

Women who ate more carbs from high-fiber foods — vegetables, whole grains, fruit, and beans — were more likely to be healthy agers.

Of course, refined carbs such as added sugars, pastries, and pizza, along with starchy processed foods such as French fries and potato chips, were linked to lower odds of healthy aging. That's in large part due to the excess salt, sugar, and fat in processed food that can wreak havoc on our health if we eat too much of it.

Without more research, though, the study can't say for sure whether certain foods directly cause better longevity of lower disease risk. It's also limited because it relies on surveys of what participants' ate, which can be unreliable since people rarely have an exact memory of their meals and snacks.

However, the results help confirm ongoing research about the best way to eat for a long, healthy life. For now, evidence is stacking up that whole grains, beans, and produce are safe bets.

"The more we can understand about healthy aging, the more science can help people live healthier for longer," said Ardisson Korat.

• I'm a dietitian who tries to follow a Mediterranean diet with lots of healthy fats and lean meats.
• I buy some of my groceries at Walmart and love the chain's Great Value frozen berries.
• Some of my favorite staples to buy at Walmart include raw honey, salmon, and Pearl's olives.

Many of us don't necessarily picture Walmart when we think of buying groceries for the Mediterranean diet.

However, as a dietitian devoted to the Mediterranean way of eating, you can regularly find me buying groceries at the chain.

The Mediterranean diet focuses on wholesome, nutrient-rich foods, healthy fats, lean meats, and vegetables. Fortunately, Walmart has loads of products at prices that don't make my wallet weep — even beyond the produce aisle.

Here are a few of my favorite things to buy for the Mediterranean diet I follow at Walmart.

Sahale Snacks has some great nut mixes.

I pick up Sahale Snacks glazed mixes when I'm looking for a tasty snack that also has protein.

The combo of nuts and fruit makes these packs quintessential Mediterranean-diet-friendly snacks for me, especially when I want something sweet.

The maple and pecan mix with dried cherries and apples is one of my favorites. The sweet maple syrup pairs perfectly with the rich pecans.

Ben's Original Ready Rice is great in a pinch.

Ben's Original Ready Rice can be ready to eat in just 90 seconds, and the microwaveable pouch makes cooking easy with no prep or cleanup. It's a great pantry staple.

One of my favorite varieties is the Spanish-style rice, made with tomatoes, peppers, and savory herbs and spices. The flavors complement many Mediterranean-style dishes.

Salmon is a staple in my diet.

When I want a simple dinner, I pair a small portion of fish with lots of veggies and whole grains.

Walmart has some great choices in its seafood section, like its Marketside salmon fillets.

I like adding Grape-Nuts cereal to my diet for extra fiber.

The Mediterranean diet is all about prioritizing whole, nutrient-packed foods. For me, Grape-Nuts fits that bill.

The cereal is made from a mix of whole-grain wheat and barley — it's crunchy, rich in fiber, and low in sugar. It's hearty, satisfying, and has this delightful crunch that makes breakfast (or snack time) feel exciting.

The cereal is versatile, too. I sprinkle some on yogurt, pair it with fruit and honey, or just enjoy it from the box with milk.

Pearl's to-go packs of olives are great for snacking.

Pearl's perfectly portioned cups of olives are my snack-time savior. Olives are tasty and packed with healthy fats and antioxidants.

These packs are ridiculously convenient — no messy fingers and no pits, just pure olive-y goodness. I toss them in my bag, and boom, instant Mediterranean vibes anywhere I go!

Olipop is more of a treat than a staple for me.

Sure, soda isn't recommended on the Mediterranean diet — in part because it can be quite sugary.

However, for those like me who love a sweet drink once in a while, I grab an Olipop.

I like that its varieties contain far less added sugar than classic sodas and still have lots of flavor. Plus, Olipop says its prebiotic sodas can help support digestive health with ingredients like plant fiber and botanical extracts.

Little Leaf Farms has one of my favorite lettuces.

Little Leaf Farms' sweet baby butter leaf lettuce is light, tender, and ridiculously fresh, with a smooth texture that feels high-end without the luxury price tag. On this trip, a carton cost me just $3.

The crisp lettuce is great for elevating a salad or sandwich wrap.

I keep Great Value triple-berry blend in my freezer.

I usually have frozen fruit from Walmart's Great Value brand in my freezer, and the triple-berry mix is one of my favorites.

Frozen berries are considered as nutritious as fresh ones (they're picked and frozen at peak ripeness), and can be much more budget-friendly. Plus, I love that frozen fruit mixes help me enjoy different berries all year round, even when they're out of season.

Whether I'm tossing berries into a morning smoothie, sprinkling them over Greek yogurt, or adding them to oatmeal, they fit perfectly into the Mediterranean diet.

Honey can be used in marinades, sauces, and more.

When I visited Greece, I was both surprised and impressed by how much honey was served with many dishes.

Since then, I have happily been adding delicious raw and unfiltered honey to my yogurt parfaits, smoothies, and even marinades. I like the brand Local Hive.

• Good hydration can improve your energy, mood, and focus, but timing is important.
• An elite sports nutritionist explains how much water you need, and when to drink it.
• Look for three key signs of dehydration, and eat more hydrating foods with electrolytes.

Hydration plays a huge role in performance, mental focus, physical stamina, and recovery. That's true whether you're an NBA star or a weekend warrior.

The pros have mastered the art of optimal hydration, according to Matt Jones, a sports nutritionist who advises supplement brand Cadence and worked with the Boston Celtics during their 2024 NBA Championship-winning season.

"It's those routines that allow them to perform to the best of their ability, because ultimately the most important thing with any nutrition intervention is the consistency part," he told Business Insider.

After years of experience coaching elite athletes and military professionals, Jones has 5 key tips to get enough water and electrolytes for better focus and energy throughout the day.

Use a three-part test for dehydration

Drinking enough water is crucial to keeping your brain and body performing well in the office or on the basketball court, according to Jones.

"It can impact your mood, your decision making, it can impact the way you just go about your normal life," he said.

A key part of his job is being able to tell whether athletes need to drink more water, which he does using a gold standard test. You can use the three steps to see if if you're dehydrated:

• Waking up thirsty. You can lose fluids overnight, so morning thirst is a good sign to start drinking water.
• Daily weight changes. Slight changes in your daily weight are normal, but if decreases by 1% or more overnight, you could be low on fluids.
• Dark urine. Normal urine is pale or transparent yellow, so a color closer to amber can indicate dehydration.

How much water you should drink in a day?

Jones said the gold standard recommendation is one milliliter to 1.5 milliliters per calorie of energy expenditure.

For example, a person who burns through 2,000 calories a day would need about two liters or eight cups of water per day — the advice you probably heard as a kid.

If you have higher calorie needs because you're more active or weigh more, your hydration needs will be proportionally higher.

Drink most of your water by 4 p.m.

Being well-hydrated can backfire if you drink water too late, since frequent bathroom trips disrupt your sleep.

Jones said the solution for his athletes, including the Celtics, is to drink 80% of their fluids for the day before 4:00 p.m, so their bodies have time to process all that liquid before bedtime.

Hydrate with fruit, coffee, and tea

Plain water is your first priority for hydration and a healthier choice than sugary juice or soda, but other drinks and even foods can count toward your daily total.

For instance, your daily morning coffee can help keep you hydrated. It's best in moderation to avoid the side effects of excess caffeine.

"Caffeine itself can be a diuretic, but when consumed in the form of coffee or tea, the net effect is a net gain in fluid," Jones said.

Hydrating foods like fruits and veggies also provide electrolytes to regulate the fluids in your body.

We need sodium, or salt, but most of us probably get enough in our diets already. Jones said it's better to focus on getting the right amount of potassium for balance and to offset the side effects of too much sodium, like high blood pressure.

Good sources of potassium include bananas, avocado, coconut water, pomegranate, and watermelon.

Start drinking before you're thirsty

It's ok to sip water when you feel like it during the work day, but if you wait until you're thirsty during a sweaty workout, you'll already be dehydrated.

"During intense exercise, particularly in warm environments, thirst is not a good indicator of hydration status," Jones said. "People are often chasing their tails a little bit."

You can calculate your sweat rate to estimate just how much water you need to replace during exercise, like Jones does with the pros.

Prevent a dip in performance by drinking water at regular intervals.

"The first priority as soon as your big toe hits planet earth in the morning is to rehydrate," he said.

• Michelle Kloese, 42, gained weight from early menopause and a stressful job.
• When she started a new job, she joined a health app paid for through work.
• Walking every day, logging her water intake, and meal swaps helped her lose over 60 pounds.

At 40, Michelle Kloese felt like she didn't recognize her body. In five years, she gained 38 pounds and developed high cholesterol, high blood sugar, and plantar fasciitis, a kind of foot pain caused by inflammation.

She didn't always feel like this. In her 20s, running was her main form of exercise, and she loved 5K races. Her body started to change in her mid-20s, when she experienced symptoms of early menopause, like infertility. By her 30s, bloodwork confirmed she had perimenopause, around 15 years earlier than most women.

Then, in her mid-30s, she started a demanding job as a middle school assistant principal, often starting before the school day and wrapping up after school hours. With less time to work out, a busy schedule, and irregular meals, she started to snack more.

"Somebody would leave a cupcake on my desk, so I'd eat that, or parents would bring in a basket of candy," Kloese, now 42, told Business Insider.

The change in her body really struck her after a surprise trip to Ireland for her 40th birthday. "I looked at the pictures and went, 'Oh gosh, I need to do something different,'" she said.

She had just started a new, less stressful edtech job, Kloese learned about a health app, Personify Health, connected through their insurance. The timing was perfect: she signed up, logging her steps and water intake.

She lost 38 pounds in the first year and 23 pounds the following year. Now she's in a "weight maintenance" phase, seeking to stay within a few pounds of her current weight.

"I have so much more energy — I'm not as sluggish and tired as I was feeling all the time," she said. The issues related to her weight, like high cholesterol and high blood pressure, also went away. "I have just felt a whole lot better."

Kloese shared the three habits she started and still maintains to keep the weight off.

She woke up to a full glass of water

Before, Kloese didn't drink much water — sometimes, she'd only remember to have around eight ounces of the recommended eight cups in one day. "That's one of the most challenging ones for me to do," she said.

Her goal was to get to at least 72 ounces, or nine cups per day.

Tracking her intake helped. The first thing she did every morning was drink a full, 8-ounce glass of water and log it in the app. For the rest of the day, she'd log in "steady sips", using a marked water bottle to measure her progress. It was more manageable for her to track two ounces at a time rather than feel pressure to chug a lot of water at once.

Drinking water helps with weight loss by curbing your appetite. It can also help you reach a calorie deficit if you swap it for high-calorie drinks like soda.

She swapped running for walking and yoga

While she used to run a lot in her 20s, Kloese's knees and hips hurt when she tried in her 40s. She knew she needed to try something different.

When she first made a plan to lose weight, Kloese communicated with a personal trainer through an app. The trainer said that, in her 40s, it was important for Kloese to focus on strength training as we naturally lose muscle with age. Muscle-building can also help with weight loss — gaining muscle boosts your metabolism and burns fat.

Kloese started doing at-home and online circuit workouts 3-4 times a week with light weights.

The rest of the time, she walked. She took part in a fitness challenge of walking 30 minutes a day. Weight-loss-wise, she said she saw about the same results as running.

Now, she aims to walk at least 7,000 steps a day, whether on her walking pad or on trails near her home in Florida. Occasionally, she trains for Mammoth Marches, 20-mile hikes all over the country.

She also swapped out some of the strength training with yoga, which relaxes her while still improving her strength and flexibility.

Being more active transformed her relationships with her friends. "Before, where we might've just picked a restaurant to hang out at, instead, we go out and do a hike," she said.

She made simple meal swaps

Despite snacking on sugary treats at her old job, Kloese isn't much of a sweets person. "I was a pasta-potato-bread kind of person," she said. Still, she wanted to make some more nutritious swaps.

Through the KickStart app, she logged her meals by taking photos of them. If she got a burger and fries, the app suggested lower-carb sides for next time, like a side salad or sweet potato wedges.

Eventually, she naturally made those swaps on her own, like cooking quinoa instead of white rice. She also gets pre-made meals through Factor, which she said helps her with portion control and eating a balanced diet when she's busy.

"Those were all small changes that evolved over time," she said.

• My husband and I stay active and buy groceries for our Mediterranean-style diet at Trader Joe's.
• We keep Trader Joe's pico de gallo salsa, 21 Seasoning Salute, and organic coconut milk on hand.
• We like Trader Joe's three-layer hummus and Asian-style vegetable stir fry, too.

I'm a retired personal trainer in my 60s living in Tucson, Arizona, with my husband. We both live active lifestyles.

I'm also a certified yoga instructor, swimmer, and author who's published four fitness books — including "Fitter Than Ever at 60 and Beyond." My husband regularly swims, lifts weights, runs, and practices yoga.

To support our healthy habits, we try to eat a Mediterranean diet rich in lean protein, eggs, dairy, fruits, vegetables, and nuts.

We like shopping at Costco with our executive membership, and we also buy a lot of staples at Trader Joe's.

Here are some products from the chain that we swear by.

We always keep crunchy almond butter in our pantry.

Celery sticks spread with crunchy almond butter is one of my favorite lunch sides.

I buy Trader Joe's unsalted almond butter because it only contains almonds — no inflammatory oils or sweeteners — which often appear in other brands.

A 16-ounce jar of Trader Joe's chunky almond butter cost us $6.

Trader Joe's colossal olives stuffed with garlic cloves are a great snack.

These garlic-stuffed olives from Trader Joe's are a fairly light and delicious pre-dinner snack, especially when paired with cheese.

A 16-ounce jar of Trader Joe's colossal olives cost $4.50 on this trip.

The olives pair well with baby Swiss.

We usually pair our olives with a few thin slices of baby Swiss cheese.

It usually costs about $5 per pound at Trader Joe's.

Three-layer hummus is delicious.

I like that this three-layer dip contains tasty layers of traditional hummus, cilantro-jalapeño hummus, and spicy hummus.

It pairs nicely with blue-corn tortilla chips or almond crackers.

We usually pay $4 for a 12-ounce container of this dip from Trader Joe's.

Trader Joe's Asian-style vegetable stir fry is easy to turn into a full meal.

Trader Joe's Asian-style vegetable stir-fry mix includes snap peas, mushrooms, water chestnuts, bamboo shoots, and more.

I like cooking these pre-chopped veggies in olive oil with a protein, like lean ground turkey, to whip up a satisfying dinner within minutes.

The 18-ounce bowl of veggies costs $5.50.

We use pico de gallo salsa in a few ways.

Trader Joe's pico de gallo salsa contains fresh-tasting ingredients like tomatoes, onion, cilantro, jalapeños, and lemon juice.

It's a delicious side with any meal, and we sometimes add it to scrambled eggs for extra flavor or use as it as a dip with blue-corn tortilla chips.

A 12-ounce container of Trader Joe's pico de gallo salsa cost us $3.

Dolmas can be a nice snack before lunch or dinner.

Popular in Mediterranean and Middle Eastern cuisines, dolmas are grapevine leaves typically stuffed with rice, onion and seasonings.

We like the ones from Trader Joe's, which are especially nice as a light appetizer before lunch or dinner.

A 9.86-ounce can of Trader Joe's dolmas cost us $3.50.

Green tea is a staple.

Green tea is high in antioxidants, and I often drink it with breakfast.

A box of 20 bags of Trader Joe's green tea cost $3 on our last trip.

Trader Joe's 21 Seasoning Salute is great to have on hand.

We like using Trader Joe's 21 Seasoning Salute on meat, poultry, or fish that we cook outside on our grill.

The spice blend contains a flavorful mix of ingredients like onion, black pepper, celery seed, cayenne, parsley, basil, and oregano.

A 2.2-ounce bottle of it cost us $2.50.

My husband loves mochi ice cream.

Trader Joe's mochi ice cream is a hit with my husband, who especially enjoys the vanilla and dark-chocolate flavors.

These tasty gluten-free treats are essentially a chewy rice dough filled with ice cream.

A package of six vanilla mochi usually costs us $5 at Trader Joe's.

Organic coconut milk is the key ingredient in one of my favorite sauces.

We regularly eat baked wild salmon with a dill and lemon sauce.

One of the sauce's key ingredients is coconut milk, which adds a nice creaminess to the dish without making it too heavy.

A 13-½ -ounce can of Trader Joe's organic coconut milk costs just under $2.

From calorie count to portion sizes, we wanted to find all the differences between Pringles in the US and Italy. This is "Food Wars."

• Anissa Armet is a dietitian who helped to develop the plant-based, high-fiber NiMe diet.
• She ate in a similar way for years to manage her ulcerative colitis.
• Armet shared three of her favorite NiMe diet recipes that she eats to manage her gut health.

A dietitian who helped develop a gut-healthy diet shared her three favorite recipes.

Anissa Armet, a registered dietitian and researcher at the University of Alberta, Canada, and her colleague Jens Walter, studied whether eating a pre-industrial, or "ancestral," diet could improve the gut microbiome.

The gut microbiome is the trillions of microorganisms that live in the digestive system. Research has linked a diverse range of microorganisms in the gut to many health benefits, including better digestion, immune response, and mental health.

The resulting NiMe diet (non-industrialized microbiome restore) is plant-based, high in fiber, and low in ultra-processed foods, dairy, and wheat products.

It was based on the eating habits of rural Papua New Guineans who do subsistence farming and lead non-industrialized lives. Walter previously compared their gut microbiomes with those of people from the US, and found the Papua New Guineans' were more diverse.

For the NiMe study, 30 healthy participants followed the diet, which featured foods readily available in the West, for three weeks. By the end of the study, their gut microbiomes weren't more diverse. But they did have fewer signs of chronic disease in their guts, including a lower pH, fewer microbes that cause inflammation, and a healthier mucus lining.

The benefits of the NiMe diet were similar to those of the hugely popular Mediterranean diet, the authors said, in that both appeared to prevent damage to the heart and reduce inflammation. However, they said the participants may have benefited from eating a more nutritious, controlled diet than they usually would.

Armet has followed a diet similar to NiMe — one very high in fiber, minimally processed, and plant-based — for 10 years to manage her ulcerative colitis symptoms.

Prior to making dietary changes, Armet said she experienced bloating, abdominal cramps, and stomach pain, and was making endless trips to the bathroom, where she was passing a lot of blood. But once she overhauled her diet, her symptoms eased. The cause of ulcerative colitis is unknown, but research suggests it's an autoimmune condition.

It's usually treated with medication or surgery, and dietary changes aren't typically prescribed as a treatment. But research suggests that a high-fiber diet could help reduce inflammation in the gut and improve quality of life for ulcerative colitis patients.

We can't be sure that Armet's diet improved her ulcerative colitis symptoms, but she said: "I've personally felt the benefits of following a very high fiber, plant-based, minimally processed diet, which does fit in with the principles of the NiMe diet."

Armet shared three recipes from the NiMe meal plan and her own diet that are nutritious, versatile, and easy to make.

Sautéd vegetables and grains

One of Armet's go-to easy dinners is sautéed vegetables with some grains, which she said comes together in 15 minutes.

She chops up onions, bell peppers, garlic, and frozen leafy greens such as kale, and sautés them with olive oil, along with any other vegetables she has on hand. She adds a drained can of beans, and adds flavor with white wine and vegetable broth.

She said it's a great meal to prep ahead of time or keep in the freezer, and recommended serving it with a whole grain, such as brown rice or quinoa.

Overnight oats

"I'm a creature of habit, so I have the same thing every single morning, which is overnight oats," Armet said. She makes five portions on Sunday, which she keeps in the fridge for a quick, easy breakfast on weekdays.

"I just mix rolled oats with things like hemp hearts, chia seeds, or flax seeds. I mix that with milk and then keep that in the fridge," she said.

She loves how customizable the oats are. "You can add protein powder or yogurt for an extra boost of protein, or whatever additions you like — peanut butter, frozen berries, shredded coconut, nuts, a tablespoon of coffee if you need a little stimulant in the morning," she said.

Business Insider's health correspondent Rachel Hosie has previously shared her favorite high-protein oat-based breakfasts.

Sweet potato black bean hash

This sweet potato black bean hash recipe was labeled a breakfast in the NiMe study, but Armet said that it is "versatile and customizable enough to meal prep and pull out whenever you need."

To make it, chop a sweet potato, bell peppers, and an onion, and season with olive oil, salt, black pepper, garlic powder, and paprika. Roast the vegetables until they are soft but not fully cooked. Then add black beans and cooked millet, and put the mixture back in the oven until the vegetables are soft.

"You can also use quinoa, or have the vegetables on a bed of brown rice and leafy greens — whatever you like," Armet said.

She likes this recipe because it combines some of the main foods of the rural Papua New Guinean diet, including sweet potatoes, vegetables, and black beans, which provide plant-based, fiber-rich protein.

• Even Jamie Oliver can't keep his kids from eating pizzas and burgers in their teens.
• Despite teaching them to cook, Oliver's kids still go through a junk-food phase, he said.
• Thankfully, "they do come back," the celebrity chef said.

Even Jamie Oliver has a hard time steering his kids away from eating unhealthy food.

During an interview with People published on Monday, the celebrity chef spoke about his family life and what it's like being a father of five.

"All of my kids have got a confidence with cooking. I've taught all of my kids how to cook: planting things, growing things, picking things, coming to the market, getting to know everyone in the market, having conversations with people, realizing that naturally food is a delicious thing," Oliver told People.

Even though he has instilled in his kids a genuine appreciation for food, that hasn't kept them from entering a junk-food phase in their teens.

"When they start getting into 12, 13 years old, they start to go down the generic of all the predictable pizza, burger stuff — but they do come back," he said.

Throughout his career, Oliver has been a prominent advocate for healthy eating.

The "Naked Chef" star has also led several public campaigns advocating against junk food consumption among kids.

In his ABC series "Food Revolution," which aired from 2010 to 2011, Oliver drew national attention to "pink slime" — ground meat scraps treated with ammonia, which are often used by fast-food meat patties in the US. The show caused public outrage, leading several fast-food chains, including McDonald's, to announce that they would discontinue the use of the meat product in their burgers.

In 2018, he also launched a social media campaign against junk food advertising aimed at kids, calling for the government to introduce a 9 p.m. watershed on junk food ads on TV, and for controls on what kids see online and in public. As of 2024, nine UK mayors have backed Oliver's campaign and pledged to stop junk food advertising in public spaces.

However, in a 2018 interview with the Daily Mail, Oliver said that he would allow his kids to go to McDonald's if they wanted to.

"Honestly? If they wanted to go, I'd let them. Because they get really well fed 95% of the time from us," Oliver told the Daily Mail. "If they want to go out and have a fizzy drink I don't care, because we have none in the house. My wife's probably stricter. She'd say, 'Oh please, don't.' But they'd only end up doing it in some other place."

A CDC report based on data from the most recent National Health and Nutrition Examination Survey found that children and adolescents in the US consumed an average of 13.8% of their calories from fast food between 2015 and 2018. The previous figure, from 2011 to 2012, was 12.4%.

A representative for Oliver did not immediately respond to a request for comment sent by Business Insider.

From calorie count to portion sizes, we wanted to find all the differences between Five Guys in Italy and the US. This is "Food Wars."

From a Christmas pizza to "Elf" doughnuts, here are all the Christmas special items coming to US and UK fast food menus in 2023. This is "Food Wars."

• Protein is everyone's favorite nutrient after decades of demonizing fats and carbs.
• But our protein fixation could be crowding out underrated nutrients for muscle-building and longevity.
• Doctors and dietitians offer simple guidelines for getting the right amount of protein for your goals.

These days, protein is pervasive in American culture.

You can chug a bottle of protein water in flavors like lemon ice and orange mango, sip on high-protein beer, or chow down on protein cereal, pasta, and pizza.

The Kardashians got in on the business this week — Khloé Kardashian dropped her proprietary "Khloud" dust protein popcorn.

Our love affair with eating extra protein for losing weight, building muscle, and extending lifespan is strong. But nutrition experts wish we would open up the relationship to other nutrients, too. Past a certain point, our bodies can't use excess protein, and it sometimes crowds out crucial vitamins and fibers we need for muscle-building.

Dr. Tim Spector, a top nutrition scientist, said most people would do better to focus on factors like eating more fiber or fewer processed foods, rather than blindly focusing on protein.

"It's become really like a religion. People get very, very aggressive when I say this," Spector told Business Insider. "They think protein's the answer to everything."

Business Insider talked to researchers, doctors, and food industry pros to get to the bottom of our protein obsession, why it might backfire for health long-term, and what we can do about it.

Why we need protein

Getting enough protein is crucial to stay healthy.

Protein plays a critical role in building and repairing tissues, including muscle, hair, nails, and skin. Protein preserves strength and metabolism as we age, and powers our immune system.

"It's essential because we can't make some of the amino acid building blocks in our body, so we need to get it from the diet," Daniel Moore, professor of muscle physiology at the University of Toronto who specializes in protein metabolism, said.

Protein also offers a dual benefit for weight loss. It's more satiating, meaning you're likely to eat less, and it takes more energy to digest, helping your metabolism burn a few more calories than you might otherwise.

With the growing market of GLP-1 drugs like Ozempic, protein is all the rage because it's key to retaining muscle mass while losing weight.

Your protein sweet spot

The bare minimum for adults is around 0.36 grams of protein per pound of body weight each day, according to the US dietary guidelines.

Translation: for a 180-pound person, that's about 65 grams of protein. You can hit that by lunchtime: a cup of Greek yogurt with walnuts for breakfast (25-30g), a tuna or turkey sandwich for lunch (20-30g), and string cheese (6-7g) or veggies and hummus (4-5g) for a snack.

To lose weight, build muscle, or support athletic performance, you'll want about 0.7 to 0.8 grams per pound of body weight daily.

Translation: that 180-pound person would need 126-144 grams of protein. Try a three-egg and cheese omelette for breakfast (27g), bean and quinoa salad for lunch (25g), and chickpea pasta with chicken and spinach (53g) for dinner, with snacks like almonds (6g) or cottage cheese (25g).

For healthy aging, you need something in between — around 0.6 grams per pound of bodyweight.

Too much protein can displace other nutrients needed to build muscle

Going over your protein baseline is not harmful for most people, according to the dietary guidelines. However, it pays to be strategic.

For one, our bodies can't store protein.

"If you eat a lot of protein, that's fine, but you're going to be peeing it out essentially," Moore, the physiology professor, said. Your body uses protein to rebuild tissue, and your kidneys clean up any excess.

More importantly, if your goal is to build muscle to feel good, look good, and live longer, you need other nutrients.

You need energy. That means getting enough carbs, which can be crowded out if you're overly focused on protein because protein is very filling.

"Most athletes that I talk to are eating too much protein because they think eating more protein means building more muscle," said sports dietitian Nancy Clark. "It's actually the carbs that fuel muscle. All the protein they're eating displaces the carbs that are needed to fuel the muscles."

Clark recommends athletes eat twice as many grams of carbs as they do protein for optimal energy and recovery — possibly more, depending on the specifics of the sport.

You also need fiber, vitamins, and healthy fats — easy to skimp on if you're pounding ultra-processed protein shakes and high-protein snack bars.

According to the USDA, more than half of adults hit their protein goal but 90% of women and 97% of men don't eat enough fiber. Without fiber, a protein-heavy diet can be hard on your gut and digestion.

There's also magnesium, found in leafy greens and seeds, and omega-3 fatty acids, in nuts and fish, which do wonders for muscle health. B-vitamins and vitamin C can keep your energy levels high and bolster your immune system.

"Anyone who tries to really go for these extreme amounts of protein will be getting virtually nothing else that is healthy," Spector said. "That's what the big worry is about."

Kristin Draayer, a registered dietitian nutritionist, warns her clients against fixating on one nutrient. Her job is to help clients understand their body better, without relying on a tracking app.

"This protein-centric mindset can transform eating from an intuitive, enjoyable experience into a calculated nutritional exercise," Draayer said.

The real winners of your protein obsession? Food brands.

Through the decades of conflicting advice about fats and carbs, protein has held steady as a reliably safe nutrient to focus on.

In the 1990s, fat was wrongfully blamed for Americans' growing problem with obesity, and the diet industry responded with a wave of low-fat or fat-free products. By the 2010s, carbs were out — pop nutrition did a complete 180, embracing the high-fat, low-carb keto diet.

"It's a very appealing concept. We have to eat something, and everything else has been labeled bad," Bettina Mittendorfer, nutrition researcher at the University of Missouri, told Business Insider.

For food brands, this has been a blessing.

Consumers are increasingly skeptical about the health consequences of pre-packaged meals and snacks. But companies can use processed protein isolates — concentrated pellets of protein derived from soy or milk — to pump up the protein content of cereals, granola, and microwaves meals for the more health-conscious.

Julia Mills, a food and drink reports analyst for market research firm Mintel, said protein became a top advertising angle in 2019, with brands positioning high-protein products as a "cheat code" to enjoy ice cream, chips, and candy without guilt.

"The idea is, with these protein products, it's okay to indulge and even go overboard because it's healthy," she said.

The protein trend has also created a selling point for previously unglamorous foods like yogurt, beans, and sardines.

"I don't think cottage cheese would have made a comeback if not for the protein trend," Mills said.

Spector worries that the boom in protein is benefiting business at the cost of consumers' long term health. "Manufacturers see this as an incredible opportunity to produce fairly cheap supplements with big margins," Spector said.

As the trend continues, though, consumers are getting savvier about their protein sources, according to Mills.

Real-food sources of protein — Chobani's high-protein Greek yogurt, Good Culture cottage cheese, and Fairlife protein-packed milk — are shaping up to be the big winners of the mid-2020s compared to processed protein snacks.

"People still want protein but they're asking, 'what else does it offer?'" Mills said.

4 tips to hit your protein goal the right way

Simple guidelines can help you hit your protein intake without sacrificing other essential nutrients:

• Eat balanced protein sources

Our focus on protein often leaves us lacking in fiber, according to Spector. It's a crucial nutrient for healthy digestion and metabolism.

Thankfully, some cheap and versatile foods are high in both protein and fiber. You could try quinoa instead of rice for lunch, chicken with a side of leafy greens, or tuna on whole wheat toast.

A key point here is eating more plants: Spector tries to get at least 30 different kinds per week in his diet to increase fiber, protein, and other nutrients.

• Limit your processed foods

Aim to get most of your calories from whole foods, not out of a package.

Ultra-processed protein contains protein in isolation, meaning it's broken down and lacks vitamins, minerals, and disease-fighting polyphenols that are important for energy, muscle recovery, and overall health.

Think fish, beans, whole grains, dairy, and lean meats.

• Space your protein out throughout the day

Consider eating like a pro athlete by spacing your protein out throughout the day.

"The best way to think of protein is like bricks. If you're trying to build a wall, it's pointless dropping all the bricks in one place. You need to distribute them strategically." Matt Jones, a sports nutritionist who advises supplement brand Cadence and worked with the Boston Celtics during their 2024 NBA Championship-winning season, said.

Eat protein at each meal — about 25-35 grams of protein every four to five hours — instead of trying to pack loads into your morning shake. That way, you'll give your body time for growth and repair processes, Jones said.

Even distribution also helps regulate your appetite so there's room to consume other essential nutrients.

• Don't fixate on one number

Above all, don't sweat too much about it. Coming up short a few grams of protein one day isn't going to derail your goals as long as you stay on track most days.

In the US, where people eat a lot, you don't need excessive protein to get a good amount, Mittendorfer said. The average American eats as much as 3,800 calories a day; 10% adds up to 95 grams of protein.

If you're eating enough on a balanced diet, you'll likely hit your target without needing to worry too much.

"If I eat very little food, I should have a high percentage of protein. If I eat a lot, I can have a low protein percentage," Mittendorfer said.

• Gwyneth Paltrow is abandoning her strict paleo diet because she's "a little sick of it."
• Now, the Goop founder is eating sourdough bread, cheese, and pasta again.
• Paltrow previously drew criticism for her restrictive diet, which included bone broth for lunch.

Gwyneth Paltrow, 52, is ditching her strict paleo diet.

On the Tuesday episode of her "Goop" podcast, Paltrow spoke about how her relationship with food has changed over the years.

"I went into hardcore macrobiotics for a certain time. That was an interesting chapter where I got kind of obsessed with eating very, very healthily," Paltrow said.

Part of it was because of her dad's health, she said: "I think that I was really trying to heal my dad by proxy, and he just didn't really want anything to do with it." Her father died in 2002 after battling throat cancer.

The Goop founder started thinking more critically about the types of food she was putting into her body.

"But the beauty of it, for me, was that I really deepened my connection with food and this whole philosophy around macrobiotics, which is essentially just how they eat in the mountains of Japan," Paltrow said. "So, very local, very seasonal, lots of fish and vegetables, rice, no dairy, no sugar, et cetera."

Although the "Shakespeare in Love" star says that she "might have gotten a little didactic about it," all she wanted to do was share her eating philosophy with everyone she knew.

"I think I was just so amazed that, you know, we had this power in our hands that if we treated ourselves well, hydrated, and ate whole foods, we could just feel so much better," Paltrow said.

She added that she was "intoxicated" by that idea, and still feels the same to this day.

"But it's the reason Brad and I became paleo a few years ago now, although I'm a little sick of it, if I'm honest, and getting back into eating some sourdough bread and some cheese," Paltrow said. "There, I said it. A little pasta, after being strict with it for so long."

"But again, I think it's a good sort of template, right? Eating foods that are kind of as whole and fresh as possible," she added.

A paleo diet is supposed to be based on the way ancient human ancestors ate and includes foods such as lean meats, fruits, vegetables, nuts, and seeds. It emphasizes eating unprocessed foods, and grains and dairy are off limits.

Paltrow's comments come months after her company, Goop, told Women's Wear Daily that it was restructuring.

The company was moving away from wellness, home, and travel and focusing on beauty, fashion, and food instead. It will double down on its Goop Beauty and Good Clean Goop beauty brands, its G. Label clothing line, and Goop Kitchen.

Paltrow has previously detailed her strict diet and wellness routine during an interview for "The Art of Being Well" podcast in 2023.

Her restrictive diet, which drew widespread criticism from internet users and dietitians, included coffee in the mornings, bone broth for lunch, and a paleo diet for dinner.

A representative for Paltrow did not immediately respond to a request for comment sent by Business Insider outside regular hours.

• Caring for your gut microbiome is one of the buzziest health topics right now.
• The evidence that a happy gut improves our overall health is piling up.
• The message is spreading online, and businesses are cashing in.

Is half of your social circle suddenly obsessed with their gut health? You're probably not alone.

From 2015's "The Good Gut" by Erica and Justin Sonnenburg to Netflix's 2024 documentary "Hack Your Health," numerous documentaries, books, and articles in the last decade — including by Business Insider — have explored the potential benefits of caring for the gut. Between December 2021 and April 2022, Google searches for "gut health" doubled, the search engine's data shows, and have kept rising since.

In turn, the global digestive health market — which encompasses functional foods and dietary supplements, from probiotic yogurts to juice "cleanses" — is projected to be worth $71.95 billion in 2027, up from $37.93 billion in 2019, according to market research by Fortune Business Reports.

But the increase in interest doesn't seem to be because significantly more people have gut problems than in previous decades, Dr. Kyle Staller, a gastroenterologist and director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital, told BI.

← removed sentence in brackets and added line break And our diets haven't changed enough in recent years to have worsened gut health on a population-wide scale, he said.

Instead, health experts told BI the buzz comes down to a combination of growing research suggesting gut health plays a larger role in our overall health than previously thought, the rise of wellness influencers, and a post-pandemic obsession with preventative health.

The link between the gut microbiome and our general health is clearer than ever

The trillions of microorganisms in our digestive system, known as the gut microbiome, are at the center of this health craze. Early research suggests that a healthy gut microbiome is one that contains a diverse range of microbes, nurtured by things such as high-fiber and fermented foods, and is linked to many physical and mental health benefits.

This research was advanced with the launch of the Human Microbiome Project at the National Institutes of Health in 2007, and influential gut-health labs have since been established at institutions including Stanford University and King's College London.

And there's been a 4,300% increase in the number of academic papers mentioning the terms "gut health" or the "gut microbiome" in the last decade — from three papers in 2014 to 132 papers in 2024 — according to data from Elsevier's Scopus research database.

This explosion of research coincided with the rise of social media and the erosion of certain taboos, including talking about gastrointestinal issues, Staller said, especially for women.

With greater social awareness, comes greater misunderstanding

People being candid about their digestive problems on social media has made us more aware of the gut's role in our health and wellbeing, Stephanie Alice Baker, a sociologist at City St George's, University of London, who researches online health misinformation and wellness culture, told BI.

And as fad diets fall out of fashion, gut health has become a socially acceptable replacement, she said.

The idea of wanting to lose weight is more taboo now than it was 15 years ago, Baker said. "Now, people still want to be slim, but they'll often frame that goal through the lens of health or self-optimization," she said, because it's more socially acceptable.

And when a health trend gains awareness online, an influx of companies, products, and services will always appear in response, she added.

But Staller said that the research is still new, and we understand much less than people might think. He cautions against jumping to conclusions based on one or two scientific studies or anecdotal evidence being shared online. Don't believe that products marketed as "natural" are automatically beneficial, he added.

"People seem to think that somehow we might be able to hack our guts and cultivate the ideal microbiome," Staller said, with probiotics or fermented foods. But we don't know how to create the "ideal microbiome" because we don't know what one looks like yet, he said.

While there's no "magic trick" or miracle product for good gut health, Staller recommended focusing on generally healthy habits: getting enough sleep, eating a nutritious diet including enough fiber, and being active.

• I've been a dietitian for over 20 years and follow the Mediterranean diet, but I don't love cooking.
• Precooked hard-boiled eggs, vegan pesto, and frozen pizza from Trader Joe's make my life easier.
• I also pick up Envy apples, salmon, and vegan creamy dill dressing to use in a number of meals.

When I tell people I've been a registered dietitian for more than 20 years, the assumption is that I love to eat nutritious foods and cook them myself.

I try to mostly eat balanced and nutrient-dense meals that follow the Mediterranean diet, but I don't enjoy spending time planning, cooking, and cleaning.

Thankfully, Trader Joe's has some gems that help me feed my entire family (including a picky child).

Here are 15 of my must-buys to help create healthy and easy meals without spending too much time in the kitchen.

Editor's Note: Product price and availability may vary.

Envy apples seem to stay fresh longer.

Envy apples can be added to salads, "girl dinners," or lunchboxes for an extra crunch, a boost of fiber, and balanced sweetness.

They're appealing because their insides tend to stay whiter longer, allowing for slicing or chopping without worrying too much about being stuck with discolored fruit.

I buy Norwegian farm-raised salmon for a kick of healthy fats and protein.

Salmon from Norway is known for its pure taste, beautiful color, and firm flesh. Much of that is due to its balanced fat content and firm texture.

It's also nutrient-dense, providing essentials such as omega 3; vitamins D, B12, and A; and selenium. Plus, it's incredibly easy to cook, especially if I remember to marinate it the night before.

Clif Bars are my go-to for a boost of energy.

Not loving to cook also means not loving to prep snacks. But because I live an active lifestyle, I know I need to fuel myself with nutrients such as sustainable carbs before I start a workout.

Clif Bars are crafted with a blend of plant-based protein, fat, and carbohydrates. They're my go-to pre-workout snack that requires zero effort in the kitchen.

The vegan kale, cashew, and basil pesto tastes good on almost everything.

I don't follow a vegan diet, but that doesn't stop me from purchasing Trader Joe's pesto to use on pasta dishes, sandwiches, or as a dip.

This pesto is also my secret ingredient in grilled-cheese sandwiches.

Trader Joe's fruits-and-greens smoothie blend makes morning smoothies a breeze.

The blend of frozen produce makes my smoothie-making so easy.

There's no chopping or prepping required when I'm in the mood for a breakfast smoothie — I simply toss some into a blender, add milk, and turn it on. 

Vegan creamy dill dressing elevates a slew of dishes.

If it were socially acceptable to drink Trader Joe's vegan creamy dill dressing with a straw, I'd do it. I love that it's free from fillers or emulsifiers, and the flavor is incredibly satisfying. 

The obvious way to enjoy this dressing is on top of salad. However, I also use it as a saucy addition to chicken or fish meals, an ingredient in grain-based dishes, and a condiment on sandwiches.

The organic Mediterranean-style salad kit helps us eat more veggies.

Making a salad isn't extremely labor-intensive.

However, opening a salad kit and dumping all of the contents into a bowl is so much easier than procuring and chopping ingredients and coming up with the perfect flavor combo. 

Trader Joe's Mediterranean salad kit is packed with veggies and a corresponding dressing packet. I love pairing it with protein and starch for a balanced and healthy meal.

Trader Joe's prepackaged veggie mixes come in handy.

Veggies are a must at dinnertime in my house. Having prewashed and cut veggie and produce kits, such as the Trader Joe's asparagus sauté, makes cooking dinner a breeze.

Simply open the package and sauté everything in some extra-virgin olive oil. 

The bulgur pilaf with butternut squash and feta cheese is an easy side dish.

Whole grains can be both nutritious and filling. For those who don't like spending too much time in the kitchen, cooking them can be a tedious task.

Precooked frozen grains, such as Trader Joe's bulgur pilaf, help save a ton of time because they just need to be heated through.

Plus, this one is made with butternut squash, and I like the boost of veggies in every bite.

Riced cauliflower stir-fry is a great base for a low-carb meal.

Trader Joe's precooked cauliflower rice is a perfect base for a low-carb meal. I just add a protein for a complete dish. 

For people who don't love cauliflower rice — but tolerate it because they want to include more veggies in their diet (such as my husband) — mixing this dish with some regular rice can offer the best of both worlds.

Hard-boiled eggs are a secret shortcut in my kitchen.

Precooked and shelled hard-boiled eggs make for an easy breakfast protein, salad topping, or sandwich addition.

Trader Joe's Tarte au Brie et aux Tomates is my solution for pizza night.

Yes, even dietitians want to have pizza night once in a while.

Trader Joe's frozen Tarte au Brie et aux Tomates satisfies the fiercest pizza craving. Plus, heating it up takes less time than we'd spend waiting for a pie to be delivered from the local pizzeria.

I enjoy one serving along with a side salad for a full meal. 

Click to keep reading Trader Joe's diaries like this one.

This story was originally published on September 25, 2023, and most recently updated on April 16, 2025.

• Eating enough protein is important for muscle development and your overall health.
• Protein is also more filling than other foods, which can make it hard to eat a lot of.
• Making high-protein swaps and splitting meals into snacks can help you hit your targets.

I calculated my recommended protein intake, as someone who works out and wants to build muscle. I needed a minimum of 53 grams of protein a day, but closer to 114 grams if I really wanted to make gains.

But hitting that isn't so easy. On a typical day, my morning oatmeal is 5-6 grams of protein, my lunch salad or grain bowl is a measly 10-15 grams, and my salmon fillet dinner is 25 grams — just 40-45 grams of protein total.

Morgan Walker, a sports nutritionist at Lebanon Valley College, said this is a common occurrence.

For one, high-protein foods fill you up faster because they're structurally more complex than most nutrients. Protein needs additional enzymes to be broken down in the body, Walker told Business Insider. When we consume protein, hormones are released that "help to promote satiety, too," she said.

Additionally, if you work out a lot, you might even lose your appetite. "Exercise itself can be appetite-suppressant for a lot of individuals, especially high-intensity exercise and endurance-type training," Walker said, due to anti-hunger molecules that form in the body.

Ironically, very active people who need to eat more protein for muscle repair may struggle to get adequate amounts of protein in their diets.

Walker shared a few ways to eat enough protein if you feel too full to even think about another hard-boiled egg.

Use versatile ingredients like cottage cheese and Greek yogurt

Walker is a "big fan" of cottage cheese and Greek yogurt, which are complete protein sources and easy to snack on, such as Greek yogurt with honey and berries or cottage cheese on toast.

They both have more amino acids than lower-protein foods, which help muscle-building by repairing and growing new muscle fibers.

You can also use them as protein boosters in other meals. Cottage cheese, at about 200 calories and 23-28 grams of protein per cup, can be blended into pasta sauce or eggs. Greek yogurt, with similar levels of protein and caloric content, can be used in smoothies, dips, or condiments.

Make easy protein swaps

A balanced diet isn't all protein — you also need fiber and carbohydrates. Fitting all of that in can be tough, though.

Walker recommended protein swaps to get more protein and other nutrients, such as using farro or quinoa as a base instead of rice. You can also replace regular pasta with higher-protein versions that use lentils or chickpeas.

If you're cooking grains and want to sprinkle in some extra protein, Walker said you can also boil them in bone broth, which contains 9 to 11 grams of protein per cup.

Break your meals up into snacks

If fitting in three big, protein-heavy meals a day just isn't working for you, there's good news: snacking might be better for you in the long run, anyway.

"Consistent protein intake throughout the day is very beneficial for promoting muscle-protein synthesis," Walker said.

Breaking big meals down into smaller and more frequent protein-rich snacks also makes it easier to get more protein without stuffing yourself. In the long run, consistent protein intake is more important than chugging a huge protein shake after a workout.

Walker loves Greek yogurt, string cheese, hard-boiled eggs, turkey jerky, shelled edamame, nuts, and smoothies to graze on throughout the day.

Divvy up your protein powder

Protein-packed liquids, such as smoothies and shakes with protein powder, are usually less filling than big meals.

Still, not all protein drinks are the same. Walker said ready-to-drink shakes, which can pack 20-30 grams of protein per bottle, tend to be more filling. If they're too difficult to chug, she suggested incorporating protein powder in drinks and meals throughout the day, rather than all at once.

"Maybe it's scooping a little bit of the protein powder and mixing it into a yogurt, smoothie, or oatmeal," she said. If one scoop is 30 grams of protein, you can have 15 grams in your breakfast and 15 grams in a post-workout shake.

Add variety

Some active people assume gains require culinary sacrifice, subjecting themselves to the same cliché gym bro meal of chicken breasts, brown rice, and broccoli every night.

"I have a lot of clients who will eat very similar meals and even though they're extremely well-balanced, they're not getting a lot of variety," Walker said. Not only is variety important for gut health; it also keeps you from getting bored.

Walker said sheet pan dinners are an easy and versatile way to change up your main protein source, like chicken or fish, as well as your vegetables and seasonings. You can also use Greek yogurt or cottage cheese to create a high-protein sauce.

Fitting in enough daily protein, especially if you're strength-training, can take some creativity.

• A neurologist said he stocks up on brain foods like nuts, olive oil, leafy greens, and coffee.
• Simple swaps like eating homemade popcorn instead of chips can protect your brain as you age.
• Good nutrition can reduce the risk of Alzheimer's and stroke while improving focus and performance.

A neurologist said his grocery shopping list is packed with affordable foods that can help protect your brain as you age.

Eating foods rich in nutrients like healthy fats can help boost your focus and mental function, and reduce the risk of Alzheimer's and stroke in the long-term, according to Dr. Aaron Lord, chief of neurology at NYU Langone Hospital Brooklyn.

"The brain is incredibly metabolically active. It takes about 25% of blood flow, so it's not a surprise that unhealthy eating can impact the brain," Lord told Business Insider.

He said making better choices in the grocery store can also help you cut back on sugar and processed foods, both of which can mess with blood sugar and metabolic, which in turn can affect the brain.

"In general, there's not going to be some supplement or vitamin or superfood that's going to be a cure-all," Lord said. "It's going to be about everyday choices, eating food that doesn't come out of a package."

Lord talked BI through his fridge, pantry, and typical grocery list for better brain health, and some of his favorite recipe ideas.

1. Fruit

Lord said more than two-thirds of his grocery list focuses on the first section of the grocery store, starting with fresh fruit.

Berries in particular are rich in antioxidants, making them a staple on the MIND diet for a healthy brain. Enjoy them for breakfast, paired with Greek yogurt, or as a sweet snack any time.

Citrus fruits like oranges, grapefruit, and lemon are rich in vitamin C, which can help protect brain cells from stress.

2. Fresh vegetables

Veggies that Lord always has on hand include:

• Celery: high in potassium
• Carrots: rich in beta-carotene
• Onions and garlic: contain vitamins C and B
• Mushrooms: a good source of vitamin D
• Bok choy: full of folate

Eating more produce that's good for your brain can also protect your heart and improve overall health and longevity at the same time.

"I definitely noticed an improvement in the amount of energy I have when I'm not just ordering takeout," Lord said.

3. Quinoa

Lord said one of his go-to pantry staples is quinoa, technically a seed but cooked and served as a grain.

Quinoa is a good source of carbohydrates as well as some protein and fiber, making it a great alternative to refined carbs like white breads or pasta that can spike blood sugar.

4. Miso

Lord said his fridge typical contains miso, a flavorful paste made from fermented soy that's used as a base for soups, sauces, and marinades. Like other fermented foods, it's great for gut health because can help feed the microbiome, beneficial bacteria that live in the digestive system.

Growing research suggests a healthy gut is crucial for a healthy brain, since many important neurotransmitters are produced in the digestive system.

5. Herbs and spices

Seasonings aren't just a source of flavor, but can add to the nutrient content of your meals, according to Lord.

One of his favorites is turmeric, an earthy, bright orange spice which can help reduce inflammation and may even stave off illnesses like Alzheimer's according to promising research.

Another is black pepper, a versatile spice that helps to enhance the health benefits of turmeric by making the active ingredient easier for the body to absorb.

Lord said he also frequently cooks with fresh parsley, which contains antioxidants and can provide a boost to recipes like soups and sauces.

6. Olive oil

One of the few packaged ingredients Lord buys regularly is olive oil, since it offers a dose of healthy fats and has many uses in the kitchen, from sautéing to making sauces or salad dressings.

"You want to be using something that has as much unsaturated fats as possible," Lord said. "Olive oil is fantastic."

What's good for your brain is also good for the rest of your body —research has linked olive oil to lower risk of dementia and cancer as well as better heart health.

7. Nuts

Lord said he keeps a supply of walnuts, pistachios, and almonds to snack on between meals. They're a great source of healthy fats like omega-3 fatty acids, which protect brain cells.

Choosing healthy meals and snacks throughout the day may even prevent brain fog and boost focus in the short-term, research suggests.

"When you're eating unhealthily, it can affect your function, performance right now on cognitive tests," Lord said. "It's not just a 20 years down the road thing."

8. Coffee and tea

Your morning brew could be a big boost to your brain health, according to Lord.

Coffee is a good source of anti-inflammatory compounds that help protect the brain. However, it may be better to opt for filtered coffee instead of French press to remove oils that can raise your cholesterol levels.

Tea is also a good choice since it's rich in flavanols, another compound linked to better brain health.

Try to avoid sugary beverages like sweetened coffees, Lord said. Instead of sodas, switch to seltzers and experiment with different flavors like fruit or non-alcoholic bitters to keep it fun.

9. Homemade popcorn

Instead of reaching for a bag of chips when you want a salty snack, Lord recommends making popcorn at home.

Homemade popcorn is a cheap, healthy alternative to processed food. Lord makes his with a drizzle of olive oil, a little salt, and nutritional yeast, which adds a savory flavor along with B vitamins and protein.

Small changes to your diet like this can help you cut back on processed foods and reduce your risk of common illnesses that can affect your brain as well as your body.

"All the foods that we eat in a modern American diet that lead to metabolic syndrome and type 2 diabetes are going to impact the brain," Lord said. "How you get your calories really matters."

• Ultra-processed foods tend to be energy-dense and soft, making them easy to overeat.
• Sam Dicken, a nutrition researcher, tries to avoid UPFs because he naturally has a big appetite.
• He shared how he avoids overeating without checking labels, such as by considering a food's texture.

Sam Dicken is a scientist who researches the potential harms of ultra-processed foods, like store-bought cookies and pizza. Despite what he knows, these kinds of food are often manufactured to be so easy to overeat that even he struggles to control himself around them.

"My appetite is huge," the researcher at the Centre for Obesity Research at UCL in London told Business Insider. "I find it really easy to just keep on eating."

But Dicken has a few clever tricks to practice moderation when eating less nutritious foods, which go beyond simply trying to decipher from the label whether they're ultra-processed.

UPFs are made with ingredients you wouldn't find in a regular kitchen, such as stabilizers and gums, and are highly marketed and shelf-stable.

Part of what makes them so easy to overeat is that this combination can make UPFs hyperpalatable — meaning they contain an appetizing combination of fat, salt, or sugar and are soft in texture, Dicken said. All this can mean they're also energy-dense, containing a large number of calories per gram of food.

Scientists are working to uncover whether it's the effects of additives, the processing, or the nutritional content of UPFs that means a diet high in them is associated with a host of health problems. These include obesity, type 2 diabetes, cardiovascular disease, and certain cancers.

UPF is a vague category, so to keep his appetite in check, Dicken thinks about the following three things when deciding what to eat.

Energy density

Dicken needs to eat a large volume of food to feel satisfied, he said, so one thing he really looks out for is how energy-dense a food is.

Fruits and vegetables are not energy-dense because they contain very few calories per gram, meaning he's happy to eat them to his heart's desire, while foods such as chocolate and sugar-sweetened drinks are very energy-dense.

"You can have 1,000 calories of strawberries, and it's a massive pile," he said. "And 1,000 calories of chocolate in front of me, it's a tiny plate."

"That's what I do if I go to a supermarket, I always have a look at the energy density. I know that's a big factor for me," he said.

Texture

UPFs tend to be low in fiber and therefore have a soft, easy-to-eat, texture, Dicken said. Take cheese puffs for example: you can eat a handful in seconds barely even chewing. For this reason, he takes into account how soft a food is when deciding what to eat. If he's hungry, he'll opt for something crunchy such as a carrot or nuts.

When you have a snack that's really energy-dense with a soft texture, "it's very easy to overconsume" he said.

It takes about 20 minutes for the stomach to send a signal to the brain letting it know you're full. Chewing slowly and taking more time with each bite means that the body has enough time to process that it's full before you overeat, Dicken said.

Recommended dietary guidelines

Above all, Dicken tries to make sure he's following UK national dietary guidelines, such as eating five portions of fruits and vegetables a day, limiting salt, sugar, saturated fat, and red meat, and eating plenty of fresh produce.

Trying to consume fewer UPFs can improve your diet, he said, as it typically involves eating and preparing more fresh, whole foods.

But if focusing on UPFs isn't moving you closer to the national dietary guidance, Dicken said he "wouldn't do it."

UPFs are convenient, and if a busy parent relies on supplementing their diet with pre-cooked meats or protein powder, for example, which may be considered ultra-processed, forgoing those may just lead to nutritional gaps in their diet, Dicken said.

• Dietitian Kylie Sakaida said healthy eating is all about using simple recipes and accessible ingredients.
• Her favorite ways to eat more protein and fiber include grocery store staples like beans and tofu.
• Save time and money with strategies like blending frozen produce into a high-protein smoothie.

You don't have to overhaul your diet — or break the bank — to eat healthier.

Simple recipes and cheap grocery staples can make it easy to add more protein and fiber to your diet, Kylie Sakaida, registered dietitian and author of the upcoming cookbook "So Easy So Good," told Business Insider.

Sakaida, whose accessible cooking tips have earned her more than 6 million followers across her social media pages, said she often hears from fans who have been intimidated by complex or conflicting nutrition advice. She once felt that way herself.

Learning to cook taught Sakaida — and, in turn, her followers — new techniques to be healthy without being restrictive, deprived, or stressed.

"It's about what you add, not what you cut out, and, at the end of the day, food should be enjoyable, effortless, and fit into real life," she told Business Insider.

To eat healthier without the hassle, try three of her top picks for high-protein, high-fiber ingredients.

Tofu is an easy, cheap source of heart-healthy protein

Don't be intimidated by tofu's blocky shape or bland flavor; it's a great blank canvas to add plant-based protein to a variety of dishes, according to Sakaida.

"People who aren't familiar with tofu don't realize how versatile it is," Sakaida said. "It just soaks up flavor."

One of her favorite recipes is sriracha honey tofu, which uses key cooking hacks like coating the tofu in cornstarch to make it crispy and using a bold sauce to make it tasty.

Soy proteins like tofu are complete protein, which means they contain all the essential amino acids needed for health, and can help lower cholesterol for better heart health.

Canned beans can add protein and fiber to tons of meals

Legumes like beans and chickpeas are one of the healthiest foods you can eat, and also among the cheapest and easiest groceries to find at the store.

Canned beans are a staple for Sakaida because they're versatile, affordable, and packed with nutrients.

"It's the ultimate source of fiber and plant-based protein," she said.

Sakaida incorporates canned beans in recipes ranging from salads to soups to breakfast.

Beans are also a star ingredient in recipes like her tahini chickpea and sweet potato bowl, which Sakaida said she makes on repeat as a quick, healthy meal.

Frozen fruit and veggies are great for smoothies and shakes

Sakaida said one of her biggest healthy eating hacks as a dietitian is stocking her freezer with produce, which can save money, reduce food waste, and make it convenient to eat more fruits and vegetables.

Frozen produce is just as healthy as fresh, and options like berries and spinach are often cheaper and longer-lasting from the freezer aisle.

"Even if I don't eat it this week, I can use it later. The nutrition value is still there," she said.

One of her go-to ways to enjoy frozen fruit and veggies is a high-fiber, high-protein shake.

Try Sakaida's recipe for a "peanut butter and jelly" smoothie.

To make it, blend together:

• your favorite frozen fruit (like strawberries or blueberries)
• vanilla Greek yogurt
• peanut butter
• protein powder
• spinach (frozen or fresh)

You can customize the recipe with whatever you happen to have on hand or to match your preferences or unique dietary needs.

Sakaida said these strategies for quick, nutritious snacks and meals are part of her overall approach to making healthy eating more accessible.

"The biggest takeaway from nutrition is that it doesn't have to be all or nothing," Sakaida said. "Small, realistic changes like adding more fiber, protein, and bold flavors can make meals both satisfying and nourishing without feeling restrictive."

• "So Easy, So Good" is out April 8

• Former baseball star turned investor Alex "A-Rod" Rodriguez shared his new, improved daily routine.
• He said his workouts shifted from heavy weights and sprinting to more stretching and lighter lifts.
• He also cut back on red meat and follows an intermittent fasting schedule for long-term health.

At the height of his career as a pro athlete, Alex Rodriguez was playing well over 150 games a year, and every minute of his day was spent preparing — "eating like a horse" and working out for hours with heavy weights and sprint sessions.

As a 49-year-old investor and CEO, A-Rod is still dialed in, but the name of the game now is longevity.

For that, he prioritizes consistency over intensity to stay healthy for the long haul.

"It's so much different because back when I played, I would go at it really, really hard," he told Business Insider. "Today it's more finesse. A little bit more cardio, a little bit lighter lifting, a lot more stretching."

Rodriguez spoke with BI as part of a partnership with Lysol^® Laundry Sanitizer.

With his 50th birthday coming up, he hasn't slowed down (this week he's embarking on a new campaign and sweepstake to highlight the importance of sporting officials). He also keeps a full plate of collaborations, including his Bloomberg investing podcast, "The Deal."

Here are five habits he follows in a typical day to stay focused, energized, and healthy as a busy CEO and investor.

Morning yoga and meditation

Rodriguez said his habits for health and performance start right away in the morning, with the first part of his day dedicated to self-care.

For a few hours each day, beginning around 8 a.m., Rodriguez focuses on working out (a mix of cardio and strength training), plus yoga and meditation. Then, he fits in time for podcasting before heading to the office around noon for his role at A-Rod Corp, which invests in real estate, sports, entertainment, and more.

At 6 p.m., he clocks off to spend time with his family and unwind before bed.

Rodriguez said he aims to get eight hours of sleep. It doesn't always work out, but sticking to a consistent schedule keeps him on track for better focus and health overall.

"I try to keep it pretty predictable. The more routine-oriented I am, the better results I get," Rodriguez said.

Lighter weights with more cardio

Before he retired from Major League Baseball, Rodriguez said, his training was all about lifting heavy — 400 pound squats, 300 pound bench presses — and sprinting, sometimes uphill, to maximize strength, speed, and power.

These days, he said he's still lifting weights, which is important to maintain muscle over time, but focuses more on lighter weight and consistency.

He does daily cardio (like 30 minutes on a stationary bike or stair stepper) for heart health, and often takes a walk in the evening after dinner near his home in south Florida.

Low-intensity cardio can be great for your health at any age. And staying consistent with a cardio routine improves heart health and metrics like VO2 Max, which is linked to better longevity.

More mobility and lots of stretching

Rodriguez said he also aims to stretch more, although it's sometimes a challenge to find the time.

He swears by assisted stretching — where a hands-on trainer helps get your body into position — for getting the most out his mobility and flexibility exercise.

"I feel like you can get an extra 20% or 30% if you take your time and somebody's helping you with the hamstrings and the quads. That has been the biggest thing for me," Rodriguez said.

Mobility exercise helps maintain a full range of motion and strengthen the joints, which is essential as we get older to prevent injury and keep up with daily activities.

Less red meat, more fish and chicken

Rodriguez has always been a fan of steak as a go-to protein sources. These days, he's cutting back — research suggests eating too much red meat can increase the risk of some age-related illnesses like heart disease and cancer.

"I love meat unfortunately, but I'm definitely trying to cut that in half at least," he said.

Instead, he relies on fish and chicken to get enough protein. Swapping in both for red meat has been linked to a longer life, according to some research, and seafood in particularly rich in healthy fats that protect the brain and joints over time.

Rodriguez also eats plenty of carbs for energy, usually in the form of sweet potatoes or brown rice.

Intermittent fasting

Rodriguez said that in contrast to his pro-athlete days of constant eating, his first meal of the day is now typically around noon.

The intermittent fasting schedule was initially part of a change to his routine that led him to lose 32 pounds.

However, he's kept up the habit for the health benefits for fasting, such as improved digestion, more energy, and even better sleep.

"It's less about weight loss and just giving your digestive system a little bit of an opportunity to breathe and to recover," Rodriguez said.