So, what’s the short answer? Yes — most doctors accept Medicare. In fact, about 93% of non-pediatric primary care physicians report accepting Medicare patients, which is comparable to the 94% acceptance rate for those with private insurance. Still, your specific Medicare plan and your status as a new or existing patient can influence access.

Keep reading to learn how to confirm whether a provider takes Medicare and how your type of coverage affects your options.

How to Locate Doctors Who Accept Medicare

Medicare makes it easy to find participating healthcare providers through its Physician Compare tool on the official Medicare website. This feature allows you to search for doctors, specialists, and healthcare facilities that are enrolled in the Medicare program.

You can also call 1-800-MEDICARE to speak with a representative for assistance.

If you have a Medicare Advantage plan, your insurance provider may offer a directory on their website or a customer service line you can use to search within your plan’s network.

Most tools allow you to search by:

• Type of specialty or medical condition

• Location or ZIP code

• Provider gender

• Hospital affiliation

• Doctor’s last name

Regardless of the tool or method you use, it’s a good idea to contact the provider’s office directly to ensure they currently accept Medicare and are taking new patients.

Why Some Doctors May Decline Medicare

Not every doctor participates in Medicare. If a provider decides not to accept Medicare anymore, you can either pay for services out of pocket or look for another provider who does accept it.

Some doctors choose not to sign an agreement to accept Medicare’s approved payment rates. These providers are considered non-participating, meaning they’re enrolled in Medicare but can decide case-by-case whether to accept Medicare assignments — the pre-set amounts Medicare will reimburse for services.

What to Do If a Doctor Doesn’t Accept Medicare

Doctors who don’t fully participate in Medicare may charge more than the Medicare-approved amount. In these cases, you might be responsible for up to 15% more than the Medicare-approved rate, known as the limiting charge.

Some states have lower caps — for example, limiting the additional charge to just 5%. This extra amount is in addition to your standard 20% coinsurance.

Some providers may request payment upfront, while others will bill you later. Always check the provider’s payment policies before your appointment so you’re not caught off guard.

If you pay out of pocket, you typically have up to one year to submit a claim to Medicare for possible reimbursement.

Final Thoughts

While most physicians — especially those in primary care — accept Medicare, it’s best not to assume. Always double-check that your doctor participates in the Medicare program and is accepting new Medicare patients. If your current provider opts out of Medicare, ask how it might affect your care and what your options are moving forward to avoid unexpected costs.

Food is meant to bring joy and support health—not stress, guilt, or obsessive tracking.

Here’s what eating well really involves and how to make it fit into your life.

Why Healthy Eating Counts

What you consume fuels your body. When your diet lacks enough calories or essential nutrients, your health can suffer. Conversely, consistently consuming more calories than your body burns can lead to weight gain and increases in risks such as:

• Type 2 diabetes

• Sleep apnea

• Heart, liver, or kidney disease

But it’s not only quantity that matters—quality of diet also plays a big role in disease risk, lifespan, and mental health. Studies show that diets high in ultra‑processed foods are linked to higher rates of illness and death. In contrast, diets rich in whole, minimally processed foods (like the Mediterranean style) are associated with longer life and lower risk of chronic disease.

If your meals rely heavily on processed snacks and sugary beverages and are low in vegetables, nuts, fish, and legumes, you may be missing out on vital nutrients and risking your overall well‑being.

There’s No Single “Right” Diet

Unless required for health or ethical reasons, you don’t need to adhere to a specific named diet. Healthy eating simply means making choices that are nourishing most of the time.

What works will depend on your preferences, culture, finances, and what foods you can access.

Key Principles for Eating Smarter

1. Aim for Nutrient‑Rich Foods

While calories are part of the picture, the nutrients you get for those calories matter more. Nutrient‑dense foods provide a high amount of beneficial nutrients—vitamins, minerals, protein, fiber—for the energy they supply.

Some food options are especially rich in nutrients; others are more modest. Both can be part of a good diet. The goal is to make nutrient‑dense foods the foundation of most meals.

Include:

• Vegetables & fruits

• Whole grains & legumes

• Lean or healthy proteins

• Healthy fats (nuts, seeds, fish, oils)

2. Embrace Variety

Eating a range of foods supports your gut health, helps maintain healthy weight, and lowers risk of disease.

If you stick to the same foods, try adding a new whole food each week or incorporating a new vegetable or fruit into meals gradually.

3. Balance Carbs, Fats & Protein

These three are the body’s main energy sources. Meals that combine them tend to be more satisfying and help with stable energy levels. For example, pairing fiber‑rich carbs with protein or healthy fats can make a snack more filling than just carbs alone.

You don’t need to track macros unless you have a specific goal (like athletic performance, body composition, or medical needs). Overthinking can cause unnecessary stress.

4. Reduce Ultra‑Processed Foods

Cutting back on ultra-processed foods—those high in added sugars, refined starches, artificial additives, and low in whole ingredients—is among the most effective shifts you can make.

That said, some processed foods are still fine—frozen vegetables, canned beans, or whole grains can all play a role.

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

Making Healthy Eating Feasible

You don’t have to become a gourmet chef. Building good habits and having healthy options on hand go a long way.

Stock your kitchen with:

• Fresh or frozen produce

• Protein sources: eggs, fish, poultry, tofu

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

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

• Snacks: nuts, seeds, dried fruit, hummus, olives

Start by improving one meal at a time or a few per week. As this becomes routine, expand gradually so that more of your meals are homemade or nutrient‑rich.

Fostering a Healthy Relationship With Food

How you think about food is as important as what you eat. If dieting, food guilt, or rigid rules are part of your experience, consider talking with a dietitian or counselor to build a more positive, sustainable mindset.

Avoid labeling foods “good” or “bad,” skipping all‑or‑nothing “cheat days,” or feeling that eating healthy means perfection. All foods can have a place in your diet when you approach eating with kindness and balance.

Extra Tips to Help You Succeed

• Cook more at home—try one or two home‑prepared meals each week to begin.

• Focus on progress over perfection. Even small shifts count.

• Drink enough water. Flavor it with fruit or herbs if needed.

• Choose foods you actually like. If something doesn’t suit you, find alternatives.

• If you feel stuck or unsure, working with a registered dietitian can help you build a plan that matches your goals, lifestyle, and preferences.

Final Word

Healthy eating isn’t about strict rules or ideal diets—it’s about consistent choices, balanced and nutrient‑rich foods, and a positive mindset. By focusing on whole foods, minimizing ultra‑processed items, and respecting your own needs, you can build eating habits that support long‑term health and enjoyment.

Published on August 28 in Cell Metabolism, the research found that consuming ultra-processed foods caused hormonal changes important for sperm production, even when calorie intake was the same as diets based on whole, unprocessed foods.

Food Quality Matters More Than Calories

Dr. Philip Werthman, a male fertility specialist in Los Angeles, told Healthline:

“It’s not the calories you consume, but the quality of those calories that influences your health.”

Study Overview

The study involved 43 healthy men aged 20 to 35 who alternated between two three-week diets: one heavy in ultra-processed foods and the other focused on unprocessed whole foods, with a three-month break in between. Some participants also consumed an extra 500 calories daily to evaluate the effects of increased intake.

During the ultra-processed diet, participants gained more than a kilogram, increased their body fat, and experienced reductions in testosterone and follicle-stimulating hormone (FSH), both essential for sperm production. Researchers also found increased levels of cxMINP, a chemical linked to plastic packaging known to disrupt hormone function.

Connection to Declining Sperm Counts

Since the 1970s, global sperm counts have declined by approximately 60%, coinciding with increased consumption of ultra-processed foods and exposure to hormone-disrupting chemicals. This study strengthens the evidence linking these diets to male reproductive decline.

Kristin Kirkpatrick, a dietitian at Cleveland Clinic, commented:

“Even men in good health can face hormonal imbalances due to a high intake of processed foods.”

Dr. Werthman added:

“Your reproductive health mirrors your overall health — issues like obesity and high cholesterol can impair fertility.”

Broader Health Implications

The CDC reports that ultra-processed foods make up about 55% of calories in the typical American diet. These foods are often high in sugar, salt, and unhealthy fats, but low in fiber and essential nutrients. Common ultra-processed items include fast food sandwiches, sweetened beverages, snacks, and baked treats.

Multiple studies link these foods to obesity, heart disease, type 2 diabetes, stroke, cognitive decline, and thousands of preventable deaths each year.

Protecting Male Reproductive Health

Experts suggest the following to support fertility and overall well-being:

• Prioritize whole, nutrient-dense foods such as fruits, vegetables, and whole grains

• Maintain a healthy weight through regular exercise

• Avoid tobacco and limit alcohol consumption

• Ensure adequate sleep and manage stress

• Limit exposure to heat sources like saunas and hot tubs

Dr. Werthman summarized:

“Your reproductive system depends on your overall health. Making healthy lifestyle choices is crucial.”

Healthy eating is about nourishing your body and enjoying your food. It’s not about obsessing over every bite or counting calories obsessively.

Keep reading to understand what healthy eating really means and how to fit it into your life.

Why Does Healthy Eating Matter?

Food is your body’s fuel—it provides the calories and nutrients necessary to function well. If your diet lacks key nutrients or calories, your health can take a hit.

Eating too many calories can cause weight gain and increase the risk of conditions like:

• Type 2 diabetes

• Sleep apnea

• Heart disease

• Liver and kidney issues

But it’s not just about how much you eat—the quality matters, too. Diets high in ultra-processed foods have been linked to higher risks of death, cancer, and heart disease.

On the flip side, eating mostly whole, nutrient-dense foods—think Mediterranean diet style—has been tied to longer life and better health.

Highly processed foods can also impact your mood and mental health, especially if you’re not active.

If you eat a lot of processed stuff and not enough whole foods like veggies, nuts, or fish, you might be missing important nutrients that keep you healthy.

Do You Need to Follow a Specific Diet to Be Healthy?

Nope! Healthy eating simply means choosing mostly nutritious foods to fuel your body.

What works best depends on your culture, budget, location, and taste. There’s no one-size-fits-all.

Healthy Eating Basics

Focus on Nutrient Density
Calories matter, but nutrients like protein, carbs, fats, vitamins, and minerals are what your body really needs.

“Nutrient density” means how many nutrients a food packs per calorie.

For example, egg whites have fewer calories but less vitamins and minerals compared to whole eggs.

Fruits and veggies are often low-calorie but nutrient-rich, while nuts, avocado, fatty fish, and yogurt offer plenty of nutrients with more calories.

High calories don’t automatically mean unhealthy, and low calories don’t always equal healthy.

Aim to eat mostly foods high in protein, fiber, healthy fats, vitamins, and minerals—like veggies, fruits, nuts, seeds, beans, eggs, and fatty fish.

Mix It Up with Variety
Eating a range of foods helps:

• Keep your gut healthy

• Manage your weight

• Live longer

• Protect against diseases

If you’re a picky eater, start by adding your favorite veggies to meals, then slowly try new foods.

The more you try something, the more likely you’ll start to like it.

Balance Your Macros
Carbs, fats, and proteins are your main macronutrients (fiber is a type of carb).

Try to balance these in your meals and snacks. Adding protein and fat to fiber-rich carbs makes food more filling and satisfying.

For example, pair fruit with nut butter or cheese to stay fuller longer.

You don’t have to nail this every meal—balance over time is what counts.

Tracking macros isn’t necessary for most people and can sometimes lead to unhealthy habits.

Some people thrive on low-carb or low-fat diets—if that’s you, simply choose those foods more often.

Cut Back on Highly Processed Foods
Limiting ultra-processed foods is one of the easiest ways to eat healthier.

Not all processed foods are bad—canned beans, frozen veggies, and nuts are processed but healthy.

Avoid highly processed items like soda, candy, sugary cereals, and many packaged snacks with little real food in them.

Making Healthy Eating Work for You

Prioritize food, but don’t stress about cooking fancy meals.

Regular grocery trips help keep your fridge stocked with good options, making healthy choices easier.

Keep these staples on hand:

• Fresh and frozen fruits and veggies

• Protein sources: chicken, eggs, fish, tofu

• Bulk carbs: canned beans, whole grains

• Starchy veggies: potatoes, sweet potatoes, squash

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

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

If cooking or shopping feels hard, start small—pick ingredients for one or two meals and build from there.

Building a Positive Relationship with Food

A healthy connection to food is key.

Seek help from dietitians or mental health professionals if needed.

Avoid restrictive diets or harsh “back on track” mindsets—they often do more harm than good.

Changing how you feel about food takes time but is essential for your well-being.

Extra Tips for Success

• Cook at home when you can. Start with one or two meals per week.

• Progress, not perfection. Even one homemade meal with veggies a week is a win.

• Forget cheat days. When all foods fit your diet, cheating isn’t necessary.

• Drink plenty of water—add fruit or lemon for flavor if you want.

• Don’t force foods you dislike—there are plenty of healthy options you do enjoy.

For personalized guidance, consider working with a registered dietitian who can tailor a plan just for you.

The Bottom Line

Healthy eating looks different for everyone but usually means nutrient-dense foods, fewer processed items, and filling meals and snacks.

For advice specific to your needs, talk to a dietitian.

Widespread Use, Serious Risks

Kratom, derived from the leaves of Mitragyna speciosa, a Southeast Asian tropical tree in the coffee family, is often consumed for its stimulant, mood-enhancing, or sedative properties. Available in forms like powders, capsules, teas, and vapes, kratom remains largely unregulated in the United States.

In 2022, about 1.9 million Americans aged 12 and older reported using kratom in the past year. Usage was highest among young adults (18–25 years), followed by older adults, and then teens. SAMHSA

Why Experts Sound the Alarm

The concern over kratom is intensifying, especially from the FDA, which has launched a campaign to limit products containing 7‑OH—a compound sometimes dubbed “legal morphine.” Despite appearing in only trace amounts naturally, 7‑OH has significant potency at opioid receptors and poses serious addiction and overdose risks. Houston ChronicleThe Week

Adverse Effects—More Common Than You Think

Experts now estimate that up to one-third of kratom users experience adverse side effects, ranging from cardiac arrest and liver injury to bleeding in the brain and seizures. Some cases have even resulted in overdose deaths. Healthline

A comprehensive review highlighted liver-related complications such as hepatitis, liver failure, and jaundice; neurological effects like seizures and memory issues; cardiovascular toxicity; kidney injury; and severe muscle damage. Infants exposed in utero may also develop neonatal withdrawal. PMC

Between July 2016 and December 2017, there were 91 kratom-related overdose deaths in the U.S., reported across 27 states. GQThe SunAP NewsThe Economic Times

Kratom’s Opioid-Like Effects and Dependence Concerns

While some users take kratom to self-treat pain, anxiety, or opioid withdrawal, there’s little supportive clinical evidence for its safety or effectiveness—and it’s not FDA-approved for medical use.

At low doses, kratom may act as a stimulant; at higher doses, it behaves more like an opioid. GQWikipedia Researchers recommend that doctors routinely ask patients about kratom alongside other recreational drugs, given its habit-forming potential. Healthline

Symptoms of withdrawal—such as hostility, anxiety, irritability, hallucinations, and depression—have been reported and in some surveys, around 12% of users may meet criteria for a use disorder. Some physicians have successfully treated kratom dependence with medications like buprenorphine, commonly used for opioid addiction. HealthlinePubMed

Medical Warning and Regulation Underway

In response to rising concerns, FDA regulators are pushing to classify 7‑OH as a Schedule I controlled substance, due to its high potential for abuse and lack of accepted medical use—while natural kratom leaf remains unscheduled federally. AP NewsWikipediaThe Week

Some states, like Texas, have already enacted bans or stricter regulations on concentrated or synthetic forms of 7‑OH, as part of broader efforts to curb its availability. Houston ChronicleNypost

The Bottom Line

Kratom’s growing appeal as a “natural” remedy belies its often serious health consequences—including heart problems, liver toxicity, addiction, and death. While natural kratom remains legal in most places, the potent compound 7‑OH is rapidly becoming a regulatory target.

If you or someone you know uses kratom—especially in concentrated or unconventional forms—it’s important to discuss this openly with a healthcare provider. Better awareness and medical oversight are key to preventing potentially severe or life-threatening complications.

When life gets hectic, wouldn’t it be great if every meal were that effortless?

The secret might lie in what’s already in your kitchen. With a thoughtfully stocked pantry, whipping up quick, tasty meals becomes a whole lot easier.

Much like a capsule wardrobe, a smart pantry is full of versatile items that mix and match to create a variety of dishes in minutes.

Here are 15 must-have ingredients to keep on hand so you can make stress-free meals whenever you need them.

1. Black Beans

The MVP of pantry staples, black beans blend beautifully into endless meals.

Use them in:

• tacos

• salads

• soups

• veggie skillets

• homemade bean patties

Pro tip: Got leftovers? Mash them up and spread over flatbread for a Southwestern-inspired pizza, or spoon over roasted sweet potatoes for a flavor-packed side.

Why it’s great: Packed with plant-based protein, fiber, and antioxidants, black beans may support blood sugar balance and help you feel full longer.

2. Rotisserie Chicken

Few things are more helpful on a busy night than a ready-to-eat rotisserie chicken.

Use it in:

• pastas

• soups

• salads

• sandwiches

• casseroles

Quick idea: Make a 15-minute white chicken chili using canned beans, chicken broth, and spices.

Storage tip: Shred the meat and keep it in the fridge for instant access—or freeze for up to six months.

Nutrition note: Like any chicken, it’s rich in protein (about 24g per 3 oz), although the sodium content can be higher than plain cooked chicken.

3. Frozen Meatballs

When you’re short on time and hungry, frozen meatballs are a dependable option.

Use them in:

• subs with marinara

• Swedish-style with gravy over noodles

• spaghetti night

• quick wraps

Health tip: Look for brands with shorter ingredient lists for less processing.

Nutritional perks: A solid source of protein, iron, zinc, and vitamin B12—key for energy and immune health.

4. Canned Tuna

Shelf-stable and packed with protein, canned tuna is a lunch and dinner lifesaver.

Try it in:

• Mediterranean pasta bowls

• stuffed tomatoes

• wraps or sandwiches

Leftover tip: A bit of leftover tuna mixed with mayo makes a great topping for cucumber slices.

Health bonus: Rich in omega-3 fats, which support heart health and may improve sleep and mood.

5. Couscous

Need a side or base in minutes? Couscous cooks up in just three.

Great for:

• grain bowls

• one-pan dinners

• salads

• casserole bases

Prep tip: Mix with diced chicken, chopped veggies, and feta for a complete meal in minutes.

Healthy choice: Opt for whole wheat couscous for extra fiber and digestive benefits.

6. Sourdough Bread

A kitchen staple with endless potential—sourdough does more than sandwiches.

Use it in:

• French toast

• avocado toast

• egg bakes

• homemade breadcrumbs

Storage hint: Freeze slices for up to 3 months or toast and blitz into breadcrumbs.

Digestive advantage: Thanks to natural fermentation, sourdough may be easier to digest than standard bread.

7. Tortillas

Tortillas are versatile, handheld, and freezer-friendly.

Ideas:

• wraps with veggies or meat

• quesadillas

• tortilla pinwheels

• tostadas or breakfast burritos

Nutrition tip: Choose whole grain or corn varieties for extra fiber and nutrients.

8. Marinara Sauce

Jarred marinara saves time without sacrificing flavor.

Try it on:

• pasta

• DIY naan pizzas

• meatball subs

• chili or meatloaf

Leftover trick: Freeze for up to 6 months or use the last spoonful in soups for a tomato kick.

Health bonus: Tomato-based sauces are rich in lycopene, an antioxidant linked to heart and cancer protection.

9. Marinated Artichokes

Jarred artichokes add a gourmet touch without the cooking time.

Try them in:

• pasta

• salads

• crostini

• grain bowls

Storage tip: Keep refrigerated after opening; good for about 3 weeks.

Nutritional highlights: High in polyphenols and fiber, low in fat.

10. Jarred Garlic

No time to peel and mince? Jarred garlic is your shortcut to bold flavor.

Use it in:

• stir-fries

• garlic bread

• pesto

• sautéed greens

Shelf life: Keeps in the fridge for months.

Health benefits: Garlic supports immune function and may reduce risks of metabolic and heart-related conditions.

11. Frozen Mixed Vegetables

A freezer staple that lets you toss extra nutrition into any meal.

Add them to:

• fried rice

• stews

• pasta

• casseroles

Storage savvy: Keep frozen or store cooked leftovers for up to a week in the fridge.

Nutrient punch: Contains fiber, vitamin A, vitamin C, and potassium depending on the blend.

12. Hummus

More than a dip, hummus adds plant-powered protein to almost any dish.

Use it as:

• a spread for wraps or sandwiches

• the base for a salad dressing

• a charcuterie board essential

Bonus idea: Spread on toast and top with seeds or herbs for a quick breakfast.

Health profile: Chickpeas + tahini = a combo of protein, fiber, and healthy fats.

13. Frozen Mashed Potatoes

No peeling, boiling, or mashing required!

Use as:

• a fast dinner side

• stuffing for samosas

• filling for enchiladas

• latke base

Keep frozen: Up to 6 months, or refrigerate leftovers for a few days.

Nutrient note: Potatoes are rich in potassium and contain resistant starch, which may help regulate blood sugar.

14. Shredded Cheddar Cheese

Sprinkle it on just about anything to add creamy, melty goodness.

Great for:

• chili

• quesadillas

• mac & cheese

• baked potatoes

Storage: Keep sealed in the fridge or freeze for up to 9 months.

Health tip: A good source of calcium and protein for bone strength and muscle function.

15. Greek Yogurt

This protein powerhouse is endlessly versatile.

Use it in:

• parfaits and smoothies

• dressings and dips

• baking or cooking

• as a sour cream alternative

Storage advice: Lasts 1–2 weeks in the fridge or 2 months frozen (though texture may change).

Health perks: High in protein, calcium, and probiotics for digestive and bone health.

Final Thoughts

You don’t need a chef’s kitchen or hours of prep to make healthy, satisfying meals. With these pantry staples, you’ll have the tools to throw together delicious dishes in minutes—whether it’s breakfast, lunch, or dinner.

A little planning goes a long way. Stock up smart, and let your pantry do the heavy lifting.

This guide covers everything you need to know about how long uncooked and cooked rice lasts, how to spot spoilage, and why eating expired rice can be risky.

How Long Uncooked Rice Lasts

The shelf life of dry rice depends largely on the variety. The biggest contrast is between white rice and brown rice.

White rice is processed and polished, which removes oils and makes it last longer. Brown rice, on the other hand, retains its bran layer, giving it a higher fat content that causes it to spoil faster.

Even so, both are considered shelf-stable and safe to store at room temperature when dry.

Estimated shelf lives for common types of dry rice:

• White rice – up to 2 years

• Brown rice – around 3 to 6 months from the production date

For longer storage, consider keeping rice in the fridge or freezer, which can significantly extend its lifespan.

How to Identify Spoiled Dry Rice

While most shelf-stable products have a “best-by” or “use-by” date, rice can still be good past that date as long as there are no signs of spoilage.

Signs that uncooked rice may have gone bad:

• Tears or holes in the packaging

• Insect activity or droppings

• Moisture inside the bag

• Mold growth

Brown rice is especially prone to spoilage. Look for:

• Discoloration

• Oily or sticky texture

• Sour or off-putting odor

To prevent issues, store your rice in a cool, dry location, such as a kitchen cupboard or pantry. After opening, transfer it to an airtight container to keep out moisture and pests.

Lifespan of Cooked Rice

Unlike dry rice, all types of rice have a similar shelf life once they’re cooked.

Cooked rice will typically stay fresh in the refrigerator for:

• 3 to 4 days (some people report it lasting up to a week)

Frozen cooked rice can last up to:

• 8 months

How to Know If Cooked Rice Has Spoiled

Cooked rice is more perishable and easier to evaluate for freshness.

Watch for the following signs of spoilage:

• A sour or strange smell (fresh rice has almost no odor)

• Slimy or sticky texture instead of fluffy grains

• Visible mold (green, black, or blue spots)

If any of these symptoms appear, it’s safest to throw the rice out.

Health Risks of Eating Spoiled Rice

Consuming expired or improperly stored rice can lead to foodborne illness. Moldy or stale rice may contain mycotoxins, harmful compounds linked to:

• Vomiting

• Nausea

• Digestive upset

• Immune suppression

• Increased cancer risk in long-term exposure

Even if rice hasn’t gone “bad” in the traditional sense, cooked rice left at room temperature for more than 2 hours can allow Bacillus cereus bacteria to grow. This microorganism survives the cooking process and can produce toxins, leading to symptoms like:

• Cramps

• Diarrhea

• Vomiting

Final Thoughts

Dry rice has different shelf lives based on type—white rice can last for up to 2 years, while brown rice is good for around 6 months. Refrigeration or freezing can make both last even longer.

Once cooked, rice should be kept cold and eaten within 3 to 4 days, or frozen for extended use.

If your rice changes in appearance, texture, or smell—or shows any signs of pests, mold, or spoilage—it’s best to err on the side of caution and discard it.

Yet for many, lasting weight loss remains out of reach. Most people who lose weight eventually gain it back.

While researchers continue to examine the effects of dieting, a growing number of individuals are turning to non-diet approaches to improve their relationship with food.

One of the most popular of these is intuitive eating—a mindset that encourages mindful eating and tuning into the body’s natural hunger and fullness signals.

Rather than tracking calories or labeling foods as “good” or “bad,” intuitive eating focuses on recognizing hunger, respecting fullness, and letting go of restrictive diet rules.

Although intuitive eating isn’t typically promoted as a weight-loss method, studies suggest it can support both physical and mental health.

“Intuitive eating has been shown to improve cholesterol, lower blood pressure, and reduce inflammation markers,” says Dawn Clifford, a registered dietitian and associate professor of health sciences at Northern Arizona University.

“It’s also been linked with better self-image, improved self-esteem, and lower rates of depression,” she adds.

Relearning to Listen to Your Body

According to Melissa Majumdar, a dietitian with Brigham and Women’s Center for Metabolic and Bariatric Surgery and spokesperson for the Academy of Nutrition and Dietetics, anyone can benefit from intuitive eating—but especially those who’ve spent years dieting.

“I teach people how to reconnect with their bodies and recognize signals they may have been ignoring,” she explains. “Dieting and external factors often cause people to lose touch with their internal hunger and fullness cues.”

Many of Majumdar’s patients have dieted for most of their lives and no longer know what true hunger or fullness feels like.

To support them, she uses intuitive eating strategies that focus on awareness. She asks them to notice how different foods impact their energy levels, focus, mood, and hunger throughout the day.

She also helps patients explore food cravings with curiosity rather than judgment. One helpful tool she uses is the H.A.L.T. method—a way to pause and ask whether cravings are driven by being Hungry, Angry, Lonely, or Tired.

“Sometimes, a craving means you simply want an ice cream cone—and that’s totally fine,” says Majumdar. “But other times, we might be reaching for food to soothe emotions or stress.”

Tuning In Isn’t Always Easy

While intuitive eating offers many benefits, it’s not a practical option for everyone.

People dealing with food insecurity, for example, may not be in a position to follow internal hunger cues.

“If you’re unsure where your next meal is coming from, you can’t afford to wait for hunger signals,” Clifford explains. “In fact, some people may feel the need to overeat when food is available, since they don’t know when they’ll eat again.”

For individuals living with that kind of uncertainty, intuitive eating may not be feasible.

Getting Started with Intuitive Eating

For those ready to try intuitive eating, it’s important to remember that it takes time to unlearn diet rules and reconnect with internal cues.

Clifford suggests approaching the process with self-kindness rather than guilt.

“If you overeat or feel you made a mistake, don’t be harsh on yourself,” she says. “Instead, reflect with curiosity and ask, ‘What could I do differently next time?’”

Majumdar recommends reading more about the principles of intuitive eating and working with a registered dietitian for guidance.

“A dietitian can help someone recognize and reflect on their feelings around food,” she says. “For people who’ve struggled with dieting or have negative emotions tied to eating, talking things through can be really helpful.”

Final Thoughts

More people are exploring alternatives to dieting in hopes of building healthier, more balanced relationships with food. Intuitive eating is one such approach, centered around mindful eating and internal awareness.

Over time, intuitive eating can help individuals feel more at ease with food and with their own bodies.

“At its core, intuitive eating helps people become what we might call a ‘normal eater,’” says Clifford. “Someone who eats a wide range of foods, listens to their body, and doesn’t stress about it.”

We both juggle demanding jobs and daily parenting duties, and while we’re trying to do it all — eat nutritious meals, stay active, get enough sleep, and prioritize self-care — sometimes it feels nearly impossible to keep up.

Lately, my biggest challenge has been carving out time and mental space to plan balanced meals for myself and my family. Thankfully, now that our twins are a bit older, we’re finding ways to involve them more. They enjoy picking out groceries and are often curious about the foods we eat. That shared experience has become something I really look forward to.

Still, it’s not without hurdles. Toddler appetites can change on a whim, and some nights they refuse to eat anything at all. Most of our dinners end with one child in my arms or both perched on the kitchen counter, “helping” me prepare our meal.

This is what healthy eating looks like in our home right now. What does it look like in yours?

My Journey Toward Healthier Eating

I’ll be the first to admit I haven’t always had the best eating habits. In fact, I spent much of my early life following what I now know was a poorly balanced vegetarian diet.

From childhood into my twenties, I mainly subsisted on fruit, dairy, bread, and pasta — a lifestyle my partner jokingly calls “milk-tarian.” I lacked the knowledge and tools to ensure I was getting proper nutrients, especially after eliminating major food groups.

That changed in 2015 when I moved to Iceland and started planning more intentional meals, including a variety of food groups. I also reintroduced fish into my diet — a decision that greatly expanded my culinary world and transformed my relationship with food.

While a mostly pescatarian diet works well for me, I know that’s not the right fit for everyone. Healthy eating is personal, flexible, and always evolving. You deserve to discover the foods and eating style that support your body, preferences, and culture.

Why Healthy Eating Can Be So Hard

Eating well isn’t always simple. With conflicting nutrition advice everywhere, food costs on the rise, and limited time, many people struggle to make changes — even when they want to.

In a Healthline Media survey, 72% of participants said that eating nutritious food was their top wellness goal. Yet in another study, only about one-third of respondents described their diet as “very” or “extremely” healthy. Most said their eating habits were only somewhat or not at all healthy.

That gap between what people want to do and what they actually manage to do is important. The reasons behind it are complex — from the fast pace of modern life to the lack of practical support, from food deserts and affordability issues to the cultural biases embedded in mainstream nutrition advice.

It’s time to shift the conversation. Healthy eating isn’t one-size-fits-all, and it shouldn’t be defined through a narrow lens. We have a responsibility to expand our definition and meet people where they are — with accessible advice that acknowledges diversity, culture, and real-life challenges.

Introducing Healthline Nutrition

Healthline Nutrition is our newest brand, built around a simple but powerful idea: healthy eating should fit into your life — not the other way around.

We’re here to support you in building a sustainable, realistic eating routine that works for your goals, lifestyle, and cultural background. To us, healthy eating isn’t about every bite you take — it’s about long-term patterns and habits.

You won’t find us promoting fad diets or quick fixes. Instead, we offer evidence-based, practical guidance, written and reviewed by registered dietitians who bring both expertise and real-life perspective to the table.

Whether you’re interested in meal prepping, navigating dietary conditions, trying new supplements, or simply learning what balanced eating looks like — we’ve got resources for you. We’ve also introduced a “just one thing” feature in our content and in our upcoming email challenge. You’ll receive one small, actionable tip a day for 20 days to help you create sustainable, positive changes.

Our goal is to make healthy eating approachable and achievable — helping you bridge the gap between what you want to do and what you feel able to do.

Let’s Begin This Journey Together

In Iceland, we say “gjörðu svo vel” before a meal — it’s an invitation to begin eating. In that same spirit, I welcome you to Healthline Nutrition.

Over the past six years, I’ve watched our nutrition content grow into one of the most trusted sources online. I’m incredibly proud of how far we’ve come, and I’m even more excited about where we’re heading.

This new chapter wouldn’t be possible without the talented and passionate team — past and present — who have worked on Healthline’s nutrition content. I’m grateful for all of them.

And to you, our readers: thank you for being here. We’re honored to be a part of your health journey.

Cheers to new beginnings and nourishing choices,

Here’s a breakdown of the key components of sunflower oil and how they contribute to skin care:

Key Skin Benefits of Sunflower Oil

1. Non-Comedogenic
   Sunflower oil is non-comedogenic, meaning it won’t block your pores. Its lightweight, highly absorbent nature makes it suitable for all skin types, including dry, normal, oily, and acne-prone skin. It’s also non-irritating for most people, allowing it to be used safely in skincare routines.

2. Rich in Antioxidants
   Sunflower oil is rich in vitamin E, a powerful antioxidant that helps protect the skin from the harmful effects of free radicals. This can help prevent premature aging, wrinkles, and other skin damage caused by environmental factors such as sun exposure. Using skincare products with sunflower oil is an easy way to incorporate vitamin E into your routine. You can also gain vitamin E benefits by consuming sunflower oil in food, although other oils like olive oil might offer additional nutritional benefits.

3. Supports the Skin’s Natural Barrier
   Linoleic acid, a fatty acid found in sunflower oil, plays a key role in maintaining the skin’s natural barrier. It helps your skin retain moisture while reducing inflammation, making it beneficial for conditions like eczema and dry skin. A small study comparing sunflower oil to olive oil found that sunflower oil was more effective at improving skin hydration and protecting the skin’s outer layer.

   Furthermore, linoleic acid in sunflower oil helps defend the skin against harmful bacteria and germs. In a 2008 study on premature infants in Bangladesh, sunflower oil was shown to significantly reduce the risk of infections like sepsis, which is commonly contracted in hospital settings.

4. Promotes Wound Healing
   Studies suggest that sunflower oil can accelerate wound healing due to its oleic acid content. Oleic acid is beneficial for skin regeneration, and its presence in sunflower oil may help wounds heal more quickly. While more research is needed to confirm the full extent of sunflower oil’s healing properties, its ability to improve skin recovery has shown promise in animal studies.

5. Possible Chemopreventive Effects
   Sunflower oil contains sesamol, a compound that, in some studies, has been shown to have potential chemopreventive properties, particularly in relation to skin cancer. A 2004 animal study found that sesame oil and sesamol had cancer-fighting effects in mice. However, more research is needed to fully understand these benefits for humans.

How to Use Sunflower Oil on Your Skin

There are several ways to incorporate sunflower oil into your skincare routine:

• Direct Application: You can apply organic, cold-pressed sunflower oil directly onto your skin. Simply pour a small amount into your hands and massage gently into your face and body until fully absorbed. Avoid applying it too close to your eyes, as it could cause temporary blurred vision.

• Mix with Essential Oils: Since sunflower oil is a carrier oil, you can mix it with your favorite essential oils to enhance your skincare experience. This allows you to benefit from the added therapeutic properties or fragrance of essential oils.

• As a Massage Oil: Sunflower oil works wonderfully as a massage oil, offering hydration and soothing benefits during relaxation.

For the best results, opt for organic, cold-pressed sunflower oil. This extraction method ensures that the oil retains its full range of nutrients, while other processing methods may introduce additives that reduce its benefits.

Possible Drawbacks of Sunflower Oil

Sunflower oil is typically safe for most skin types, but there are a few things to consider before using it:

• Allergies: If you have allergies to sunflower seeds, you may want to avoid using sunflower oil. Those with seed or nut allergies should also proceed with caution. If you’re unsure, it’s a good idea to consult your doctor or undergo a scratch test by an allergist to rule out any potential reactions.

• Ragweed Sensitivity: People who are allergic to ragweed may experience sensitivity or an allergic reaction to sunflower oil. If you have a ragweed allergy, it’s wise to perform a patch test first to see how your skin responds.

Where Sunflower Oil Comes From

Sunflower oil is extracted from the seeds of the sunflower plant (Helianthus annuus), which is native to North and South America. Sunflowers have been cultivated for centuries both as a food source and for ornamental purposes.

The oil is primarily extracted through cold-press methods, though it’s also produced in large quantities using seed pressing and refining processes. Sunflower oil is the fourth-largest oil crop worldwide, and it is used not only for cooking but also in many skincare products, paints, and industrial applications.

Final Thoughts

Sunflower oil is an excellent, non-comedogenic carrier oil for skin care. Its high content of essential fatty acids and antioxidants, like vitamin E, makes it a great moisturizer and protector for the skin. For the most effective results, choose organic, cold-pressed sunflower oil, and be mindful of any allergies you may have.

This guide explores how to make healthy eating choices on the go by focusing on essential food groups and real-life strategies that are easy to implement, no matter where life takes you.

Understanding the Foundations of a Balanced Diet

Eating well means incorporating a variety of nutrient-dense foods from all major food groups. Each group offers specific health benefits, and combining them ensures you’re getting a broad range of vitamins, minerals, and other nutrients your body needs to function at its best.

Here’s a breakdown of the five main food groups and examples from each:

• Dairy: Milk, yogurt, cheese, lactose-free options, and fortified plant-based milks like soy milk.

• Protein: Eggs, poultry, seafood, beans, lentils, tofu, nuts, seeds, and soy-based products.

• Grains: Whole grains like brown rice, oats, quinoa, barley, and foods made from whole wheat.

• Fruits: Fresh, frozen, canned (in 100% juice), dried fruits, and pure fruit juices.

• Vegetables: Both starchy (like potatoes) and nonstarchy (like spinach, broccoli, and peppers), fresh, frozen, or canned without added salt.

Following USDA’s MyPlate guidance—based on the 2020–2025 Dietary Guidelines for Americans—can help structure your meals:

• Fill half your plate with a mix of vegetables and fruits (focus on nonstarchy vegetables and whole fruits).

• Use a quarter of your plate for lean protein.

• Reserve the last quarter for whole grains.

• Choose fat-free or low-fat dairy as a side or beverage.

To ensure nutrient diversity, pair at least two food groups in every meal or snack—for instance, combining fruit with yogurt, or hummus with whole-grain crackers.

Building a Nourishing Plate on the Go

Even when you’re not sitting down to a home-cooked meal, you can use a simplified version of MyPlate to build a healthy plate:

• Half Plate: Load up on nonstarchy vegetables like leafy greens, cucumbers, bell peppers, or cauliflower.

• Quarter Plate: Include a lean protein, such as grilled chicken, beans, eggs, or fish.

• Quarter Plate: Choose a whole grain—quinoa, whole wheat pasta, or brown rice.

This visual guide can be applied whether you’re eating at a restaurant, packing a lunchbox, or assembling a plate at a buffet.

Satisfying, Nutritious Snacks for Busy Days

Snacks are more than just mini-meals—they’re an opportunity to stay energized between meals and prevent overeating later.

When choosing snacks, aim to pair a carbohydrate (like a whole grain) with a source of protein, fiber, or healthy fat. This combination slows digestion and keeps you feeling full longer. Examples include:

• Apple slices with almond butter

• Low-fat cheese with whole-grain crackers

• Yogurt with berries

• Trail mix with nuts and dried fruit

This mindful pairing approach also helps stabilize blood sugar and supports sustained energy.

Why Skipping Meals Can Be Counterproductive

It’s tempting to skip meals when your day gets hectic. However, this habit often backfires—leading to intense hunger, fatigue, poor focus, and overeating later on.

Skipping meals may also increase the likelihood of grabbing convenience foods high in sugar, salt, and unhealthy fats. Planning ahead and having accessible, pre-packed meals or snacks on hand can prevent this cycle and keep your nutrition on track.

Practical Tips for Healthy Eating in Common On-the-Go Scenarios

Here’s how to make healthy food choices during five common situations that often throw off even the best eaters:

1. When You’re Rushing Out the Door

Mornings can be chaotic, especially if you’re juggling kids, work, or an early appointment. But skipping breakfast can leave you running on empty.

Quick solutions:

• Prepare overnight oats or yogurt parfaits the night before.

• Keep hard-boiled eggs, fruit, and granola bars within reach.

• Freeze homemade breakfast burritos for easy reheating.

Even grabbing a banana and a handful of almonds is better than nothing.

2. Eating at Restaurants

Dining out can be both a social treat and a challenge to healthy eating. But with a few mindful choices, you can enjoy restaurant meals without compromising your health goals.

Helpful strategies:

• Look for grilled, baked, or steamed dishes rather than fried.

• Ask for dressings and sauces on the side.

• Replace fries with a side salad or steamed veggies.

• Control portion sizes by splitting meals or saving half for later.

If the menu allows, customize your plate to follow the MyPlate ratio.

3. Social Events and Gatherings

Potlucks, holidays, and dinner parties often feature rich or indulgent foods. While these moments are meant to be enjoyed, balance is key.

Tips for staying on track:

• Offer to bring a healthy dish so you have at least one nutritious option.

• Fill your plate with vegetables and lean proteins before sampling richer fare.

• Eat a small, balanced snack beforehand to avoid arriving overly hungry.

Remember, one meal doesn’t derail your progress—it’s the overall pattern that counts.

4. Traveling by Road or Air

Travel often leads to unpredictable meal times and limited healthy options. Convenience stores and airports aren’t known for nutritious food, so bringing your own snacks can be a game changer.

Smart travel snacks:

• Nut butter packs and whole grain crackers

• Trail mix with nuts, seeds, and dried fruit

• Shelf-stable tuna or salmon packets

• Protein bars with minimal added sugar

• Dehydrated fruits or veggie chips

Also, stay hydrated—air travel and long car rides can dehydrate you more than you realize.

5. Managing Long Workdays or Errands

When you’re out for hours running errands or working through lunch, it’s easy to neglect your nutrition.

Plan ahead:

• Pack a lunch and snacks the night before.

• Store nonperishables like protein bars, mixed nuts, or jerky in your car or desk.

• Set phone reminders to eat regularly to avoid hunger-driven decisions.

A little preparation keeps your energy up and your mind focused.

Choosing the Right Foods = Choosing the Right Containers

Investing in quality storage containers can make your on-the-go meals more convenient and safer to eat.

Recommended container types:

• Airtight containers: Great for keeping snacks fresh and preventing spills.

• Microwave-safe glassware: Ideal for reheating lunch at work or on the road.

• Insulated lunch bags or coolers: Keeps perishables safe during long commutes.

• Bento-style containers: Useful for portion control and separating food groups.

Labeling containers with prep dates can help track freshness and minimize waste.

Final Takeaway: Eating Well Doesn’t Have to Stop When Life Gets Busy

Making healthy food choices while away from home is absolutely achievable—with a little preparation and awareness.

Whether you’re eating at a restaurant, traveling, or just navigating a hectic day, focusing on nutrient-rich options from the five food groups—fruits, vegetables, whole grains, dairy, and protein—can help you stay on track.

Build meals with intention, combine food groups for snacks, and have convenient options ready to grab and go. The more consistently you plan ahead, the easier it becomes to maintain good nutrition no matter where your day takes you.

A staple in traditional medicine, fenugreek is widely used in Indian cooking and is available as a supplement. It’s believed to offer several health advantages.

This article breaks down what fenugreek is, its possible health benefits, how to use it, and any side effects to consider.

What Is Fenugreek?

Fenugreek (Trigonella foenum-graecum) is a herb that typically grows to about 2–3 feet (60–90 cm) in height. It features green leaves, white flowers, and pods filled with golden-brown seeds.

Used for centuries in traditional Chinese and alternative medicine, fenugreek has been applied in the treatment of skin ailments and various other conditions. It’s also a common spice and food thickener and appears in products like shampoos and soaps.

Its seeds and ground form are widely used in Indian cuisine, prized for their sweet, nutty flavor and nutritional benefits.

Nutritional Profile

One tablespoon (11 grams) of whole fenugreek seeds contains roughly 35 calories and includes:

• Fiber: 3 g

• Protein: 3 g

• Carbohydrates: 6 g

• Fat: 1 g

• Iron: 3.72 mg (21% DV)

• Manganese: 0.137 mg (6% DV)

• Magnesium: 21.2 mg (5% DV)

How to Take Fenugreek

Fenugreek is a common ingredient in health supplements. Because different formulations exist, the ideal dosage depends on the specific product and the condition being targeted.

• For testosterone support, studies often use doses of 250–600 mg of fenugreek extract daily.

• To increase breast milk production, dosages range from 1 to 6 grams.

• Research into cholesterol and blood sugar benefits has tested higher doses, up to 25 grams per day.

Supplements are generally taken before or with meals. If you’re using it to support blood sugar levels, consider taking it with your most carbohydrate-heavy meal.

Always follow the directions provided on the supplement label, and consult your healthcare provider for personalized advice.

Fenugreek and Breast Milk Production

Breast milk is essential for infant growth and development, but some new parents struggle with milk supply. While medications can help, fenugreek is often used as a natural alternative.

A 14-day study involving 78 mothers showed that drinking fenugreek tea increased milk production and helped infants gain weight.

Another trial in 2011 split 66 women into three groups: one drank fenugreek tea, one was given a placebo, and the third had no intervention. Those in the fenugreek group saw milk output increase to 2.47 oz (73 mL), compared to 1.15 oz (34 mL) in the other two groups.

A 2020 case-control study found that mothers who drank fenugreek-infused water showed greater milk output, as seen by their babies’ weight gain and increased urination frequency.

Though most studies used tea or fenugreek water, supplements may provide similar effects. It’s best to speak with your doctor before beginning any new regimen to support lactation.

Testosterone and Male Health

One of the leading reasons men take fenugreek is to support testosterone levels and sexual function.

In one study, men taking 300 mg of fenugreek extract twice daily for 8 weeks showed increased testosterone, better body composition, and no loss in strength when paired with resistance training.

Another study tested a supplement containing 600 mg of fenugreek, plus magnesium, zinc, and vitamin B6. Most participants reported improved libido and physical strength.

A 2020 trial involving 138 men split participants into three groups—placebo, 300 mg, and 600 mg of a fenugreek-based supplement. Those in the 600 mg group experienced a decrease in body fat and an increase in lean muscle mass and testosterone.

Though the results are promising, more studies are needed for conclusive evidence.

Blood Sugar and Diabetes Management

Fenugreek may play a role in reducing the risk or impact of metabolic issues like type 2 diabetes.

A study on people with type 2 diabetes showed that consuming 5 grams of fenugreek seed powder twice a day for two months significantly improved fasting blood sugar, reduced abdominal fat, and lowered BMI and A1c levels.

Its high fiber content may also help stabilize blood sugar in individuals without diabetes. One study showed that adding fenugreek flour to bread products led to better blood sugar control after meals.

Other Potential Health Benefits

Although not all benefits have been thoroughly studied, preliminary research and traditional use suggest that fenugreek may also:

• Suppress appetite: A 2009 study found it reduced fat intake by 17%.

• Improve cholesterol: Some studies indicate it may lower LDL cholesterol and triglycerides.

• Ease heartburn: A small two-week trial found that it relieved symptoms similar to those treated by antacids.

• Reduce inflammation: Animal studies have shown anti-inflammatory effects, though more human research is needed.

Other anecdotal uses include improving digestion, metabolism, and overall wellness.

Safety and Side Effects

Fenugreek is generally considered safe for most people when taken in moderation.

However, some users report mild side effects like indigestion or diarrhea. It may also decrease appetite, which could be a concern for those who are underweight or have eating disorders.

Anecdotal reports suggest it might cause a distinct sweet body odor, though this hasn’t been scientifically confirmed.

Since it affects blood sugar, it should be used cautiously by those on diabetes medications or supplements with similar effects.

Animal studies involving high doses have linked fenugreek to possible negative effects like DNA damage, fertility issues, and increased miscarriage risk. These findings haven’t been replicated in humans but are a reason to use it responsibly.

Always consult a healthcare provider before starting any new supplement, especially if you have preexisting conditions or are pregnant or breastfeeding.

Final Thoughts

Fenugreek is a versatile plant with a long history of medicinal use. It may help regulate blood sugar, increase testosterone, and support milk production in breastfeeding individuals.

There’s also some evidence it can help lower cholesterol, suppress appetite, and reduce inflammation, although more studies are needed.

Used appropriately and under medical guidance, fenugreek can be a beneficial addition to a wellness routine.