Healthy Eating Archive

The BRAT diet - which stands for bananas, rice, applesauce, and toast - has long been recommended for people coping with diarrhea and vomiting. But adding oatmeal, cooked carrots, skinless chicken, and other bland foods is fine and provides nutrients needed to help people recover. People who have an upset stomach should avoid alcohol, caffeine, dairy products, sugary foods, and foods that are deep-fried, acidic, spicy, or high in fiber. They should also be sure to stay hydrated by drinking water, broth, diluted fruit juice, or weak, decaffeinated tea.

Elderberry syrup or tea may help reduce the duration and severity of cold and flu symptoms. But the evidence for these benefits is uncertain, since the studies are small and most did not compare elderberry to standard treatments. Claims that elderberry products can prevent viral infections or boost immunity are unproven. Elderberry supplements appear to be relatively safe; in clinical trials, effects such as nausea, vomiting, or diarrhea were mild and rare.

Eating two eggs per day doesn't appear to raise harmful LDL cholesterol, as long as people follow a diet low in saturated fat. Although eggs are high in cholesterol, dietary cholesterol doesn't have much of an effect on the amount in a person's bloodstream. But excess dietary saturated fat does raise blood cholesterol, which is why people should limit their saturated fat to 7% of their daily calories.

While a healthy eating plan is crucial for health, bending the rules on occasion probably won't hurt most people. One strategy to try is the 90-10 rule-eating healthy foods 90% of the time and splurging on unhealthy foods 10% of the time. For example, if someone eats three meals a day for a week, for a total of 21 meals, the person would be able to splurge on 10% (about two) of the meals. Dietitians warn that applying the 90-10 rule to every meal can lead to trouble, such as weight gain.

A 2025 study that included 97,000 people found that those who ate the most cruciferous vegetables-between 20 and 40 grams per day-had a 17% lower risk of developing colon cancer, compared with people who ate the least.

Many spices inhibit damaging inflammation that can cause or worsen a variety of chronic diseases. Four beloved holiday spices-cinnamon, cloves, ginger, and turmeric-boast a variety of health benefits, but need to be used liberally to maximize the effects. People can challenge their palates to use more spices all year long by trying new recipes, testing spices in restaurant or ready-made meals, and bringing spice-laden dishes their ancestors once enjoyed to their own tables.

Being mindful of how various factors affect blood sugar levels can help people avoid fatigue, curb cravings, boost mood, and manage weight. Blood sugar spikes after people eat carbohydrate-heavy foods, soon dropping again. Eating balanced meals and snacks that include protein, fat, and carbohydrates can maintain more stable blood sugar levels. People can keep blood sugar levels consistent by timing meals, practicing portion control, prioritizing healthy foods, staying active, avoiding smoking, and keeping a food log.

A 2025 study suggests that consuming higher amounts of flavonoids such as berries, apples, oranges, and black tea may promote healthier aging, particularly in women.

A 2025 study suggests that eating higher amounts of ultra-processed foods such as chips, frozen pizza, cereal, and other prepackaged items high in unhealthy fats, sugar, and sodium is linked to a host of health problems.

A 2025 study found that eating large amounts of saturated fat raised LDL (andamp;ldquo;bad") cholesterol levels in the body but dietary cholesterol from eggs did not.