Healthy Eating on the Go: A Guide to Dining Out, Traveling, and More

 Healthy Eating on the Go: A Guide to Dining Out, Traveling, and More

A healthy diet is an important cornerstone of good health, but that doesn’t mean it’s always easy.

Along with exercise and stress management, healthy eating reduces your risk of lifestyle diseases and helps manage health conditions (1Trusted Source, 2Trusted Source).

However, the average American doesn’t eat a very healthy diet. The Healthy Eating Index from the U.S. Department of Agriculture (USDA) gave the average American diet a score of 59 out of 100, using the most recent data from 2015 (3).

Healthy eating while you’re away from home and on the go can pose unique challenges.

You may be tempted to skip meals. It may also be hard to find out where to purchase nutritious foods, decide what you should pack in your lunch bag, and determine how to maintain a balanced meal while eating out.

This comprehensive guide explains how to maintain a nutritious diet while you’re on the go.

To eat healthily, you need to get a variety of nutrients from the five food groups — dairy, protein-rich foods, grains, fruits, and vegetables.

Each food group offers a different, main nutritional benefit, so by combining the food groups you can get a spectrum of nutrients that support good health.

Examples of foods from each group are:

• Dairy: milk, cheese, yogurt, lactose-free milk, fortified soy milk
• Protein-rich foods: seafood, meat, poultry, eggs, peas, beans, nuts, seeds, and soy products
• Grains: wheat, rice, oats, cornmeal, barley
• Fruits: fresh, canned, frozen, or dried fruits and 100% fruit juice
• Vegetables (nonstarchy): fresh, canned, frozen, or dried vegetables (raw or cooked) and 100% vegetable juice

MyPlate is a nutritional guide and meal planning tool that helps people eat healthily. The USDA developed it based on the Dietary Guidelines for Americans.

It recommends making at least half of your grains whole grains, varying your protein sources, and choosing low-fat or fat-free dairy products.

To build a healthy plate — whether it’s for a meal or a snack — try pairing foods from at least two food groups to get a diversity of nutrients.

How to fill your plate for a healthy meal

Fill half of your plate with nonstarchy vegetables like spinach or collard greens.

Then, fill one-fourth of your plate with protein-rich foods, such as chicken, fish, or navy beans, depending on your preferences.

Lastly, fill the remaining one-fourth of your plate with grains like rice or quinoa.

Healthy meal example 1: baked garlic butter chicken, stir fry vegetables, and rice

Healthy meal example 2: a cheese sandwich made with whole-grain bread, cottage cheese, and sliced tomatoes

Healthy snacks

Pair a grain with a protein-, fat-, or fiber-rich food.

Your body digests mixed meals that include protein, healthy fats, and fiber more slowly than grains alone. This makes you feel full for longer, which can help support a healthy weight and blood sugar management.

Healthy snack example 1: an apple and nut butter

Healthy snack example 2: yogurt with dried fruit and nuts

How skipping meals can backfire

You might wonder what’s so bad about skipping meals.

It’s not unhealthy in itself, but skipping meals can backfire, causing you to be ravenous later so that you overeat at your next meal or load up on unhealthy snacks. We’re often not great at making healthy diet decisions when we’re hungry.

If you find this tends to happen to you, you might find it helpful to have preplanned food ready to grab and go when you’re in a rush.

That said, research has shown that skipping breakfast isn’t necessarily bad for you. If eating breakfast (or food at any particular time of the day) just isn’t part of your eating schedule, that’s OK.

Some people also forego meals intentionally for religious or cultural reasons or when practicing intermittent fasting. However, this is often preplanned and not the same as unintentionally skipping a meal because you’re in a rush.

Here’s how to eat healthy in five common scenarios when you’re on the go.

Scenario 1: Rushing out the door

If you find yourself constantly rushing out the door in the mornings without a plan for breakfast or even lunch, you’re not alone.

This is a scenario that I often found myself in during my dietetic internship. Short sleep times paired with high stress and little meal planning meant I frequently skipped breakfast without intending to.

In this situation, we can recognize the importance of meal planning and preparation.

Even if you’re not able to change your busy schedule soon, you can become more prepared to nourish your body despite the rush.

Planning your meals will help you become more organized and intentional about having nutritious foods in the morning. It’ll also help you stop skipping meals unintentionally.

Preplanning tips

Prep the night before. Prepare your breakfast meal and morning snack the night before. For example, overnight oats and chia pudding are simple to prepare for a quick grab-and-go option. Pack a lunch bag with your meals and a reusable water bottle to stay hydrated.

Smoothie bags. You can prep bags full of premeasured smoothie ingredients to make one serving of smoothie for a quick drink before you head out.

Buy or make healthy bars. Protein or energy bars can be a quick bite on the way out the door or on the road until you can sit down and have a meal. Make sure to purchase bars with a lower content of sugar and a higher content of protein, fiber, and other nutrients.

SUMMARY

Preplanning your breakfast meal and morning snack can help you become more organized and intentional about your nutritional intake. It’ll also help you avoid skipping meals unintentionally due to your busy schedule.

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Scenario 2: Dining out

Despite the economic effects of the COVID-19 pandemic, eating away from home — or ordering in — remains a primary source of food for most Americans each week.

In 2020, Americans spent $659 billion on restaurant and foodservice sales (4).

Of course, dining out has its benefits. The food itself can be very enjoyable, dining with others is a great way to socialize with others, and it’s an opportune time to explore new food cultures and tastes.

Learning how to maintain healthy eating when you’re ordering restaurant food or dining out is key to supporting your overall lifestyle.

Here are some tips and strategies to keep you on track:

Plan ahead. Many restaurants have online menus that you can review. Decide ahead of time which dishes you might be interested in trying. Keep the basic principles of healthy eating in mind when building your meal combos.

Portion sizes. Before you begin to eat, ask for a takeaway container and pack away the extra food that will be too much for you to consume. Then, eat to satisfaction, not until you’re stuffed (5Trusted Source).

Deserts fit too. Healthy eating doesn’t mean depriving yourself of pleasurable foods. However, consider limiting the amount you eat. You could do this by choosing mini deserts or sharing deserts with others.

SUMMARY

Dining out — or ordering in — continues to be popular among Americans. To eat healthy while you’re dining out, review online menus prior to arriving and have a plan, be mindful of your portion sizes, and opt for smaller or shared deserts.

Scenario 3: Social gatherings

Family and social gatherings, such as potlucks, bring people together to enjoy food and each other’s company.

Even with traditional dishes and soul food, healthy eating is possible.

Try these tips:

Do not save up calories. Eat consistently throughout the day instead of trying to “save space” for later by avoiding food before the event. This way, you won’t go to the event hungrier than usual, and you’re less likely to eat past fullness and satisfaction.

Bring a healthy dish. If you have special dietary needs or simply want to share a favorite recipe with your family or friends, you can bring a dish that accommodates both.

Taste a little of everything. Try a taste of all the foods you like without overloading your plate. Portion size and mindful eating are important to avoid the stomach discomfort that comes with eating a large amount.

Enjoy the conversations. Remember that the gathering is as much about the people as it is about the food. Sit away from the food and refocus on engaging with others, sharing stories, and enjoying their company.

SUMMARY

Healthy eating at family gatherings is possible, even with traditional, calorie-rich foods. Eat during the day without saving up calories for the event, bring a healthy dish, and focus on the conversations and people at the event more than the food.

Scenario 4: Traveling

Traveling may be a stressful time for some people. Many find it difficult to eat healthy foods while they’re traveling. It doesn’t help that food options at airports and other travel hubs tend to be fast-food services.

Whether you’re catching a flight or preparing for a road trip, having a plan will save you the stress and struggle of hunting for nutritious snacks along the way.

Snacking is convenient during travel. It’s also an opportunity to avoid getting very hungry and then overeating at your next meal (6Trusted Source).

It’s not practical to travel with lots of fresh foods, so here we’re focusing on healthy eating with nonperishable snacks:

Dried fruit. You can pack raisins, dried cranberries, freeze-dried mango, or any other dried fruit of your choice for a quick bite during your trip. The best part is that these all count toward your daily fruit intake (7Trusted Source, 8Trusted Source).

Nuts and seeds. These sources of healthy fats and protein are another convenient and easy-to-pack snack for healthy eating on the go. Pair nuts and seeds with dried fruits to make a trail mix, and pack them in small resealable bags for easy storage.

Protein or energy bars. You can store an energy bar in your handbag, carry-on luggage, travel essentials bag, or any other convenient slot that’s easy to access when you feel hungry. Choose bars that are low in added sugars.

SUMMARY

Travel can be stressful and pose a challenge to accessing healthy snacks and meals. Bringing a supply of dried fruits, nuts, and protein or energy bars will help you to stay fed during meals and reduces overeating later on.

Scenario 5: Heading into quarantine

Quarantine has become a part of our “new normal,” as my son and I recently experienced when we returned to Trinidad and Tobago from the United States.

You may be asked to isolate yourself for a number of days in a hotel, in a quarantine facility, or at home with no outside contact.

In any of these situations, access to food may be limited, and it might be hard to find healthy options. Although quarantine facilities provide meals, you may not have many choices on the menu.

It’s important to stay adequately nourished and hydrated during this time. It’s also another opportunity for healthy snacking, especially if you’re going into quarantine with children (9).

Here are some nutritious foods you can pack:

Dried fruits. They’re packed with flavor, fiber, antioxidants, and other nutrients.

Crackers. Choose whole-grain crackers or any other of your choice.

Nuts and nut butter. Pair these with crackers or dried fruit.

Canned tuna or chicken. These are high in protein and come in a variety of flavors. You can eat them with crackers or on their own.

Protein bars or granola. These are nonperishable and diverse snacks to have on hand.

Bottled water. Pack small bottles of water if you cannot easily access a water fountain to fill your reusable water bottle.

Teabags. You may have access to a kettle and cups in your room to make your preferred tea during your quarantine stay.

Wherever you’re quarantined, it’s important to snack mindfully. You’re most likely going to be less physically active during this time period, so eat to satisfaction but not in excess.

SUMMARY

Consider packing dried fruit, crackers, nuts and nut butter, canned tuna or chicken, protein bars, and tea bags to eat healthy during quarantine.

The bottom line

Healthy eating when you’re on the go can be challenging, but with adequate planning, it is possible.

Apply the basics of healthy eating to maximize the nutrition you get from your meals and snacks.

Whether you’re rushing out in the morning, dining out, attending a family gathering, traveling, or even heading into quarantine, these tips can save you the stress of knowing what to do so you can continue nourishing your body.

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27 Health and Nutrition Tips That Are Actually Evidence-Based

 27 Health and Nutrition Tips That Are Actually Evidence-Based

It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions, which can make it difficult to figure out what you should actually be doing to optimize your health.

Yet, despite all the disagreements, a number of wellness tips are well supported by research.

Here are 27 health and nutrition tips that are based on scientific evidence.

1. Limit sugary drinks

Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1Trusted Source).

Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2Trusted Source).

Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease (3Trusted Source, 4Trusted Source, 5Trusted Source).

Healthier alternatives include:

• water
• unsweetened teas
• sparkling water
• coffee

2. Eat nuts and seeds

Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals (6Trusted Source, 7Trusted Source).

Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8Trusted Source).

Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes (9Trusted Source).

Ready to level up healthy living? Go that extra mile and supplement the steps you’re already taking with the latest news and popular tools in our twice-weekly Wellness Wire newsletter.

3. Avoid ultra-processed foods

Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10Trusted Source).

Examples include:

• snack cakes
• fast food
• frozen meals
• canned foods
• chips

Ultra-processed foods are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source).

In addition to low-quality ingredients like inflammatory fats, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.

4. Don’t fear coffee

Despite some controversy over it, coffee is loaded with health benefits.

It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).

The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight (18Trusted Source).

However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.

5. Eat fatty fish

Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients (20Trusted Source, 21Trusted Source).

Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease (22Trusted Source, 23Trusted Source, 24Trusted Source).

6. Get enough sleep

The importance of getting enough quality sleep cannot be overstated.

Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance (25Trusted Source, 26Trusted Source, 27Trusted Source).

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain (28Trusted Source, 29Trusted Source).

7. Feed your gut bacteria

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.

A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems (30Trusted Source, 31Trusted Source).

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria (32Trusted Source, 33Trusted Source).

8. Stay hydrated

Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient (34Trusted Source).

Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.

Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched (35Trusted Source).

9. Don’t eat heavily charred meats

Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients (36Trusted Source).

However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers (37Trusted Source).

When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk (38Trusted Source, 39Trusted Source, 40Trusted Source, 41Trusted Source).

10. Avoid bright lights before sleep

When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin (42Trusted Source).

Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed (43Trusted Source).

This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.

11. Take vitamin D if you’re deficient

Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer (44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source).

If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.

If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.

12. Eat plenty of fruits and vegetables

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.

Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses (48Trusted Source, 49Trusted Source).

13. Eat adequate protein

Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues (50Trusted Source).

What’s more, this nutrient is particularly important for maintenance of a moderate body weight.

High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night (51Trusted Source, 52Trusted Source).

14. Get moving

Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health (53Trusted Source).

According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source).

15. Don’t smoke or use drugs, and only drink in moderation

Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.

If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases.

There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources.

16. Use extra virgin olive oil

Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties (55Trusted Source, 56Trusted Source).

Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source).

17. Minimize your sugar intake

Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease (1Trusted Source, 2Trusted Source, 58Trusted Source).

The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted Source, 60Trusted Source).

18. Limit refined carbs

Not all carbs are created equal.

Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.

Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease (61Trusted Source, 62Trusted Source, 63Trusted Source, 64Trusted Source).

19. Lift heavyweights

Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.

It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest (65Trusted Source, 66Trusted Source).

If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.

The Physical Activity Guidelines for Americans recommends resistance training twice per week (67Trusted Source).

20. Avoid artificial trans fats

Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (68Trusted Source).

Avoiding them should be much easier now that they have been completely banned in the United States and many other countries. Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats (69Trusted Source).

21. Use plenty of herbs and spices

There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well (70Trusted Source).

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health (71Trusted Source, 72Trusted Source).

Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.

22. Nurture your social relationships

Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health.

Studies show that people who have close friends and family are healthier and live much longer than those who do not (73Trusted Source, 74Trusted Source).

23. Occasionally track your food intake

The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker, as estimating your portion sizes and calorie intake is not unreliable (75Trusted Source, 76Trusted Source).

Tracking can also provide insights into your protein, fiber, and micronutrient intake.

Though some studies have found a link between tracking calories and disordered eating tendencies, there is some evidence that suggests that people who track their food intake tend to be more successful at losing weight and maintaining their weight loss (74Trusted Source, 77Trusted Source, 78Trusted Source, 79Trusted Source).

24. Get rid of excess belly fat

Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease (80Trusted Source).

For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.

Cutting refined carbs, eating more protein and fiber, and reducing stress (which can reduce cortisol, a stress hormone that triggers abdominal fat deposition) are all strategies that may help you get rid of belly fat (81Trusted Source, 82Trusted Source, 83Trusted Source, 84Trusted Source).

25. Avoid restrictive diets

Diets are generally ineffective and rarely work well long term. In fact, past dieting is one of the strongest predictors for future weight gain (85Trusted Source).

This is because overly restrictive diets actually lower your metabolic rate, or the amount of calories you burn, making it more difficult to lose weight. At the same time, they also cause alterations to your hunger and satiety hormones, which make you hungrier and may cause strong food cravings for foods high in fat, calories, and sugar (86Trusted Source, 87Trusted Source).

All of this is a recipe for rebound weight gain, or “yoyo” dieting.

Instead of dieting, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.

Weight loss should follow as you transition to whole, nutritious foods — which are naturally more filling while containing fewer calories than processed foods (14Trusted Source).

26. Eat whole eggs

Despite the constant back and forth about eggs and health, it’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have minimal effect on blood cholesterol in the majority of people, and they’re a great source of protein and nutrients (87Trusted Source, 88Trusted Source).

Additionally, a review involving 263,938 people found that egg intake had no association with heart disease risk (88Trusted Source).

27. Meditate

Stress has a negative effect on your health. It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. For this reason, it’s important to find healthy ways to manage your stress.

Meditation is one such way, and it has some scientific evidence to support its use for stress management and improving health (89Trusted Source, 90Trusted Source).

In one study involving 48 people with high blood pressure, type 2 diabetes, or both, researchers found that meditation helped lower LDL (bad) cholesterol and inflammation compared with the control group. Additionally, the participants in the meditation group reported improved mental and physical wellness (91Trusted Source).

The bottom line

A few simple steps can go a long way toward improving your eating patterns and wellness.

Still, if you’re trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and social relationships are also important.

With the evidence-based tips above, it’s easy to introduce small changes that can have a big impact on your overall health.

Just one thing

Try this today: There are lots of suggestions on this list that can help you improve your health, but it’s best to put just one or two into practice at a time so you do not get burned out. As more of these healthy actions become habits, you can add more into your routine.

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Spinach Extract: An Effective Weight Loss Supplement?

People who want to lose weight often turn to supplements, hoping for an easy solution. However, the effects of most supplements are usually disappointing.

One weight loss supplement that entered the market recently is called spinach extract. It’s claimed to cause weight loss by reducing appetite and cravings.

This article provides a detailed review of spinach extract and its weight loss effects.

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What Is Spinach Extract?

Spinach extract is a weight loss supplement made from spinach leaves.

It is also known by the brand name Appethyl, which is owned by the Swedish company Greenleaf Medical AB.

Spinach extract is a green powder that can be mixed with water or smoothies. It’s also sold in other forms, including capsules and snack bars.

The powder consists of concentrated spinach leaf thylakoids, which are microscopic structures found inside the chloroplasts of green plant cells.

The role of the thylakoids is to harvest sunlight — a process known as photosynthesis — which provides plants with the energy they need to produce carbs (1).

Thylakoids are composed of about 70% proteins, antioxidants, and chlorophyll, while the other 30% mostly consists of fat (2).

Thylakoids are not unique to spinach leaves. In fact, they’re found in the leaves of all green plants — and similar supplements could be made from those plants as well.

Note that other supplements may also be called spinach extract, but this article only refers to the type of thylakoid concentrate found in Appethyl.

SUMMARYSpinach extract — also known as Appethyl — is a weight loss supplement. It contains thylakoids, which consist mostly of proteins, antioxidants, and chlorophyll.

How Does It Work?

Thylakoids from spinach extract suppress the activity of lipase, an enzyme that digests fat.

This helps delay fat digestion, which increases your levels of appetite-reducing hormones like glucagon-like peptide-1 (GLP-1). It also reduces levels of ghrelin, the hunger hormone (3, 4, 5, 6).

Unlike pharmaceutical weight loss drugs like orlistat, thylakoids cause a temporary delay in fat digestion but don’t prevent it completely.

As a result, spinach extract doesn't have the unpleasant side effects of other lipase-inhibiting drugs, such as fatty stools and stomach cramps (7).

It’s not entirely clear what part of the thylakoids is responsible for these effects, but they may be caused by certain proteins or fats called galactolipids (3, 8).

SUMMARYSpinach extract promotes weight loss by delaying fat digestion, temporarily reducing appetite, and causing you to eat less.

Can It Help You Lose Weight?

Animal studies show that taking thylakoid-rich spinach extract may reduce body fat and weight (9, 10).

Studies in overweight adults indicate that adding 3.7–5 grams of spinach extract to a meal reduces appetite for several hours (5, 7, 11).

By suppressing appetite, spinach extract may lead to weight loss if taken regularly over a few months.

One study in overweight women found that consuming 5 grams of spinach extract every day as part of a 3-month weight loss program resulted in 43% greater weight loss than a placebo (6).

Body mass index (BMI), fat mass, and lean mass decreased as well, but differences across groups were insignificant.

Plus, it should be noted that some of the researchers involved in this study had financial ties to the company that developed the supplement.

Therefore, the findings need to be confirmed by an independent research group.

SUMMARYStudies show that taking spinach extract supplements for a few months may cause weight loss. However, due to a potential conflict of interest, further studies are needed.

May Fight Cravings

Spinach extract may suppress your brain's food reward system, reducing cravings.

When overweight women consumed 5 grams of spinach extract per day, cravings for sweets and chocolate decreased by 95% and 87%, respectively (6).

Another study in women suggests that 5 grams of spinach extract reduces cravings for snack foods, including those that are salty, sweet, and fatty. However, no effects on calorie intake at a later buffet were observed (11).

The reduction in cravings may be because spinach extract promotes the release of glucagon-like peptide-1 (GLP-1), which acts on your food reward system (6, 12).

SUMMARYSpinach extract may suppress your brain's food reward system, temporarily reducing cravings. Over time, this contributes to weight loss.

Safety and Side Effects

Spinach extract appears to be without serious side effects.

In healthy people, it may temporarily reduce insulin levels and increase blood sugar.

Still, it does not seem to have long-term effects on blood sugar control (4, 6, 7, 13).

Nonetheless, further studies are needed to assess the safety of spinach extract for people with type 2 diabetes.

SUMMARYSpinach extract may reduce insulin levels temporarily. Otherwise, its use appears to be safe and without side effects.

Dosage and How to Use

An effective dose of spinach extract is about 4–5 grams when taken with a meal. However, you may need to take it for a few months before you see any effects on your weight (6).

Since spinach extract delays fat digestion and reduces appetite for a few hours, it’s of greater use when taken before a meal that contains fat.

You shouldn't expect to see any significant benefits from the supplement alone. As with all weight loss supplements, you also need to make some healthy lifestyle changes.

SUMMARYSpinach extract is of most use when taken with meals that contain fat. An effective dose is 4–5 grams per day.

The Bottom Line

Evidence suggests that spinach extract may be an effective weight loss supplement.

By delaying fat digestion, it temporarily reduces appetite and cravings. When combined with other lifestyle modifications, this may lead to significant weight loss.

However, many of the scientists studying spinach extract have industry ties. Further studies by independent research groups would strengthen the evidence.

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How Protein at Breakfast Can Help You Lose Weight

Protein is a key nutrient for weight loss.

In fact, adding more protein to your diet is the easiest and most effective way to lose weight.

Studies show that protein can help curb your appetite and keep you from overeating.

Therefore, starting your day with a high-protein breakfast may be an effective weight loss tip.

Should You Eat Breakfast?

In the past, skipping breakfast has been associated with weight gain.

We now have good evidence showing that recommendations to eat or skip breakfast have no effect on weight gain or loss. You can read more about that in this article (1).

However, eating breakfast may be a good idea for other reasons. For example, it may improve mental performance in school children, teenagers and certain patient groups (2, 3).

This may also depend on the quality of the breakfast. Even if the stereotypical breakfast (like high-sugar breakfast cereal) has no effect on weight, a breakfast that is high in weight loss friendly protein may have different effects.

BOTTOM LINE:Recommendations to eat or skip breakfast have no effect on weight. However, the same may not apply to a high-protein breakfast.

How Protein Helps You Lose Weight

Protein is the single most important nutrient for weight loss.

This is because the body uses more calories to metabolize protein, compared to fat or carbs. Protein also keeps you feeling fuller for longer (4, 5, 6, 7, 8).

One study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks (9).

Another study found that increasing protein to 25% of total calories reduced late-night snacking by half and obsessive thoughts about food by 60% (10).

In yet another study, two groups of women were put on weight loss diets for 10 weeks. The groups ate the same amount of calories, but different amounts of protein.

All the women in the study lost weight. However, the high-protein group lost about half a kg (1.1 lbs) more, and a larger percentage of body fat (11).

Protein may also help you maintain weight loss in the long term. A study found that increasing protein from 15 to 18% of calories made dieters regain 50% less weight (12, 13, 14).

BOTTOM LINE:Adding protein to your diet is a very effective way to lose weight. It may also help dieters sustain long-term weight loss.

High-Protein Breakfasts Help You Eat Less Later

Many studies are examining how protein at breakfast affects eating behavior.

Some of them have shown that high-protein breakfasts reduce hunger and help people eat up to 135 fewer calories later in the day (15, 16, 17).

In fact, MRI scans have shown that eating a protein-rich breakfast reduces the signals in the brain that control food motivation and reward-driven behavior (18).

Protein also helps you feel full. This is because it activates the body's signals that curb appetite, which reduces cravings and overeating.

This is mostly due to a drop in the hunger hormone ghrelin and a rise in the fullness hormones peptide YY, GLP-1 and cholecystokinin (19, 20, 21).

Several studies have now demonstrated that eating a high-protein breakfast changes these hormones throughout the day (4, 16, 22, 23, 24, 25).

BOTTOM LINE:High-protein breakfasts reduce calorie intake later in the day. They improve the levels of your appetite-regulating hormones, leading to reduced hunger and cravings.

How Protein at Breakfast Helps You Lose Weight and Belly Fat

High-protein breakfasts can reduce appetite and cravings. They may also help you lose belly fat.

Dietary protein is inversely related to belly fat, meaning the more high-quality protein you eat, the less belly fat you have (26, 27).

One study of obese, Chinese teens showed that replacing a grain-based breakfast with an egg-based meal led to significantly more weight loss over 3 months.

The higher-protein breakfast group lost 3.9% of their body weight (about 2.4 kg or 5.3 lbs), while the lower-protein group lost only 0.2% (0.1 kg or 0.2 lbs) (23).

In another study, people on a weight loss program received either an egg breakfast or a bagel breakfast with the same amount of calories.

After 8 weeks, those eating the egg breakfast had a 61% higher reduction in BMI, 65% more weight loss and a 34% greater reduction in waist measurements (25).

BOTTOM LINE:Eating protein for breakfast can lead to significant weight loss, especially if you have a lot of weight to lose.

Protein May Slightly Boost Your Metabolism

Speeding up your metabolism can help you lose weight, as it makes you burn more calories.

Your body uses much more calories to metabolize protein (20-30%) than carbs (5-10%) or fat (0-3%) (4).

This means you burn more calories by eating protein than by eating carbs or fat. In fact, a high protein intake has been shown to result in an extra 80 to 100 calories burned each day (8, 28, 29).

A high protein diet can also help prevent muscle loss during calorie restriction, and partly prevent the reduction in metabolism that often comes with weight loss, often referred to as "starvation mode" (11, 30, 31, 32, 33).

BOTTOM LINE:A high protein intake has been shown to boost metabolism by up to 100 calories per day. It can also help you maintain muscle mass and a high metabolism when you restrict calories.

Which High-Protein Foods Should You Eat For Breakfast?

In short, EGGS.

Eggs are incredibly nutritious and high in protein. Replacing a grain-based breakfast with eggs has been shown to help you eat fewer calories for the next 36 hours and lose more weight and body fat (4, 11, 15).

However, fish, seafood, meat, poultry and dairy products are also great sources of protein to include for breakfast.

For a complete list of high-protein foods, read this article.

Here are a few examples of high-protein breakfasts that can help you lose weight:

• Scrambled eggs: with veggies, fried in coconut oil or olive oil.
• An omelette: with cottage cheese and spinach (my personal favorite).
• Stir-fried tofu: with kale and dairy-free cheese.
• Greek yogurt: with wheat germ, seeds and berries.
• A shake: one scoop of whey protein, a banana, frozen berries and almond milk.

Protein pancakes are also a very popular breakfast food at the moment.

BOTTOM LINE:Eggs make a great, high-protein breakfast. However, other high-protein breakfast foods are also good choices.

If You Eat Breakfast, Make it High in Protein

If you do choose to eat breakfast, eat one that is rich in protein.

The protein content of the breakfast meals in the studies above ranged from 18 to 41% of calories, with at least 20 total grams of protein.

To read more about the health benefits of protein, check out this article: 10 Science-Backed Reasons to Eat More Protein.

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