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6-Week Plan for Healthy Eating

High-protein snacks to build muscle and keep hunger at bay

Getting enough protein in your diet is essential for building bones, muscles, and skin, and for proper functioning of all our body’s organs.

• In our youth we need it for growth and development, and throughout life to repair cells and tissues.
• As we grow older, adequate protein and regular exercise are the key ingredients that help offset sarcopenia, the natural age-related tendency to lose muscle mass and power.
• Dietary protein also can aid in weight control by helping you feel fuller for longer.

How much protein do you need?

The Recommended Daily Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight (that’s 0.36 grams per pound). To determine your RDA for protein, multiply your weight in pounds by 0.36, or use the USDA’s online tool to calculate your needs. Note that your individual protein needs may vary based on your age, activity levels, and other factors such as whether you are pregnant or breastfeeding.

6-Week Plan for Healthy Eating

Harvard Health Publishing’s 6-Week Plan for Healthy Eating Special Health Report explores a week-by-week plan that will help you transform your eating habits into a program of nutritious and delicious food choices that can last a lifetime. Applying the latest results from nutrition science, Harvard experts take you by the hand and guide you to create an eating plan to improve heart health, longevity, energy, and vitality.

IN OTHER HEALTH NEWS

Omega-3 foods: Incorporating healthy fats into your diet

Found in foods such as fish and nuts, omega-3 fatty acids are a type of polyunsaturated fat that your body can’t make on its own. Learn why these healthy fats are important to your health, and how to get them.

Health benefits of omega-3 fatty acids

Don’t let the name “fatty acid” fool you. Omega-3 fatty acids are good for your body. These healthy fats may help keep your heart healthy, protect against stroke, and offer other benefits for your health.

Monosodium glutamate (MSG): What it is, and why you might consider avoiding foods that contain it

Monosodium glutamate (MSG) may be most commonly associated with Chinese food, but this odorless, crystalline additive is used throughout the restaurant industry, and is even added to many packaged foods you may be eating. But what exactly is MSG? And why might you consider avoiding foods that contain it?

What is MSG?

MSG is a flavor enhancer that’s frequently added to canned vegetables, soups, deli meats, and restaurant foods to lend a savory, rich flavor. It’s made from sodium and L-glutamic acid, a nonessential amino acid that occurs naturally in umami-rich foods like tomatoes, anchovies, mushrooms, and Parmesan cheese.