The following foods can support weight loss and boost your overall health in a variety of ways.

1. Lean Protein

Lean protein sources, such as chicken breast, turkey, tofu and egg whites, can help preserve muscle mass while your body begins to shed body fat, says Reema Kanda, lead registered dietician for Hoag Orthopedic Institute in Orange, California. Plant-based proteins like legumes, beans and lentils may offer similar benefits, plus they’re high in fiber, so they promote satiety. Protein helps you feel fuller for longer, which helps prevent excessive snacking, adds Kanda.

2. Eggs

Eggs contain almost every essential vitamin, including vitamin A, D, E, K, and the B vitamins, plus minerals like phosphorus, calcium and potassium—and they’re a complete source of protein. Protein is more satiating than carbohydrates, so having eggs at breakfast can reduce your caloric intake throughout the day, says Kanda.

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3. Vegetables

Vegetables of all kinds can assist with weight loss, says Feit. For example, cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage are high in fiber and vitamins and help reduce digestive issues. Meanwhile, dark green leafy vegetables contain protein and are a good source of vitamins, minerals and fiber. And crunchy vegetables like celery and jicama are great low-calorie options for snacking.

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4. Avocados

Avocados are totally underrated, says Feit. The fruit is high in fiber and is a quality source of healthy fat, making it a great food for decreasing hunger. But since they’re a fat source, avocados are calorically dense, so it’s important to remain mindful of portion size.

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5. Apples

“An apple before a meal may help you better manage your weight,” says Joan Salge Blake, a registered dietitian and clinical professor of nutrition at Boston University and author of Nutrition & You. Apples are high in fiber and water, which could help you eat less and cut calories at any meal, she says.

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6. Berries

Berries are a great choice if you have a sweet tooth, says Kanda. Naturally low in calories, blueberries, strawberries and blackberries are some of the most versatile snack foods. “The best part is you will not get the sugar crash like you would with candy or sugar-loaded sweets.”

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7. Nuts and Seeds

Nuts and seeds have different health benefits, says Feit. All nuts are a good source of fiber, protein and healthy fat, and they help decrease hunger. Meanwhile, seeds are a great source of minerals and healthy fat. Watch your portions here, too. One serving of nuts and seeds is equivalent to a quarter cup.

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8. Salmon

Salmon is high in protein and omega-3 fatty acids, says Rima Kleiner, registered dietitian nutritionist and founder of wellness coaching company Smart Mouth Nutrition in Greensboro, North Carolina. Research suggests omega-3 fatty acids may help individuals with overweight or obesity feel fuller . And fish in general may help you feel satisfied and fuller longer than other proteins like eggs and beef, explains Kleiner.

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9. Shrimp

Shrimp promotes increased feelings of satiety, notes Kleiner. Eating shrimp appears to decrease appetite by stimulating the production of cholecystokinin, or CCK, a hormone that signals to your stomach that you’re satisfied. Plus, shrimp and other shellfish contain zinc and selenium, two important minerals for immune health and increased energy.

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10. Lupini Beans

Lupini beans are high in prebiotic fiber that feeds the beneficial bacteria in your gut, adds Landau. “When your gut bacteria is well nourished, the number and type of bacteria present multiplies. A well-populated and diverse microbiome improves gut health, which makes your cells more responsive to insulin, helping to remove fat stored around the waist.” she says.

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11. Unripe Bananas

Unripe bananas contain one of the world’s richest sources of prebiotic-resistant starch, notes Landau. Prebiotic-resistant starch makes your cells more responsive to insulin, helping to prevent fat storage around your waistline. Combined with protein (say, in a smoothie with a protein powder and/or nut butter), it can keep you satisfied for hours.

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12. Raw Oats

Raw oats are full of resistant starch—a type of starch that resists digestion—which is very weight loss-friendly, says Landau. In the process of digestion, resistant starch releases byproducts that can make your cells more responsive to insulin, helping to reduce stubborn fat around your midsection.

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13. Sauerkraut

Sauerkraut, or fermented cabbage, is both a prebiotic and probiotic food, says Dr. Olesiak, meaning it adds beneficial bacteria to your gastrointestinal tract and feeds the good bacteria already there. Sauerkraut is also high in fiber, helping control appetite and regulate blood glucose levels, he adds.

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14. Legumes

Legumes have a positive effect on satiety and gut health, per Landau. Their high fiber content keeps you feeling fuller for longer, which prevents overeating. Plus, they contain nutrients that nourish your gut bacteria, too.

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15. Chia Seeds

Chia seeds can help with weight control in two ways, explains Dr. Olesiak. First, they’re loaded with fiber that can help you feel full, preventing overeating. Second, they expand in water, so if you eat them in their unsoaked form, they grow in your stomach, taking up more space and becoming a natural appetite suppressant.

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16. Water

While water isn’t a food, it’s just as important when it comes to healthy weight loss. “In my experience, working with individuals who want to lose [a bit of] excess weight, some folks confuse their feelings of hunger with thirst,” says Salge Blake. “Drinking adequate amounts of water throughout the day may help hydrate them and reduce mindless munching.”

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17. Greek Yogurt

Low-fat Greek yogurt is higher in protein than standard varieties, Salge Blake continues, and serves a great way to add the satiety-promoting nutrient to your breakfast or a healthy afternoon snack. “This will help you ward off midmorning or afternoon hunger and impulsive, unplanned snacking.”

18. Potatoes

Boiled or baked potatoes can be a helpful starchy food to incorporate into your diet, but avoid heavy toppings like sour cream, butter and full-fat cheese, advises Kanda. That way, you can fill your stomach while keeping your caloric intake in check.

19. Whole Grains

Whole grains are nutrient-dense carbohydrates (full of fiber and protein) that can keep you satisfied and prevent cravings, says Kanda. “Brown rice and quinoa will give you the sustained energy that you need from a meal.”

20. Soups

Soup is a great way to consume the low-calorie, high-volume foods that are key to weight loss, adds Salge Blake. She recommends having vegetable soup before a meal for the most benefits. “The high liquid volume of soup, along with the veggies, may expand the stomach and delay its emptying.”. In other words, you’ll feel more satiated and eat less at the meal, decreasing your overall daily calorie intake.

Instead of focusing on eating less to lose weight, Kanda recommends eating smarter by focusing on nutrient-dense, satisfying foods to support a healthy metabolism.

Soon, backpacks will be packed, alarms will be set and mornings will get a lot more chaotic for many families across East Texas. As the first day of school approaches, families across the region are shifting their focus from summer fun to rebuilding routines, such as earlier bedtimes to healthier meals to everything in between.

Medical experts from Christus Health have some advice to help make things a bit easier for both parents and students.

Restructuring routines

As families adjust from summer break to school mode, building solid routines becomes essential — starting with sleep.

“Learning good sleep habits now is really, really important,” said Dr. Joshua Barker, a family medicine physician with Christus Trinity Clinic. “If you don’t get a good night’s sleep, it’s going to throw everything off for your day and potentially your health long term.”

Beyond shopping for supplies and organizing schedules for the new school year, parents should be focusing on making sure their children are physically and mentally ready to return to the classroom.

“It’s important to keep your kids healthy — feed them good, nutritious food,” Barker said. “Avoid junk food, avoid sweetened beverages as much as possible. Healthy habits will go a long, long way.”

Vaccinations

With kids heading back into classrooms and crowded hallways, health providers also recommend making sure children are physically prepared to be around others — starting with checkups and up-to-date immunizations.

“We see a lot of kids with the sniffles because once school starts back up, it’s just kind of a pool for all the germs,” said Dr. Evelyn Cho, family medicine physician at Christus Trinity Clinic. “We will probably see an uptick in the runny noses, some coughs, just things that spread around just because there’s a lot of kids now together who are passing it around and then taking it home with them.”

With kids back in close quarters, keeping them healthy means more than good habits; it also means staying protected against diseases.

One of the most effective ways to protect your child and the community from preventable diseases is with vaccinations, according to Cho.

“Immunizations cover a lot of different things,” Cho said. “Usually during the well visits, most kiddos see their doctors for each year and we always review to make sure immunizations are up to date.”

Vaccine hesitancy continues to be a concern for some families. Health officials stress the importance of open conversations to address those fears and ensure children are protected from preventable illnesses.

“I tell my parents to do what they’re comfortable with on the vaccines. If they want to vaccinate their kids, I don’t have a problem with that, but I also don’t get pushy with that sort of thing,” Barker said. “They do need to be aware that a kid vaccinating themselves protects that kid only and it doesn’t protect anybody around them.”

One vaccine that often causes hesitation is the optional HPV (Human Papillomavirus) vaccine, Cho said. “I have a lot of parents tell me ‘maybe not yet’ or ‘I don’t know about that one,’ but … if there’s another thing that we can do to help prevent cancer down the line, why not?”

According to Cho, there are countries like Australia and New Zealand that have seen significant decreases in cervical cancer because of the HPV (Human Papillomavirus) vaccination rates.

The HPV vaccine can prevent six different types of cancer, including cervical and throat cancers, the American Cancer Society says. They said the vaccine is ‘safe, effective and long-lasting’ and works best when given between the ages 9 and 12 for both boys and girls.

Worth a visit?

When it comes to what warrants a visit, health experts say understanding the signs and knowing when to seek care can make a difference in preventing complications.

“There’s a lot to be said for parental experience,” Barker said. “Everybody knows their kids. If you feel like there’s something wrong that you can’t handle, it never hurts to bring them in and get seen.”

However, the health experts say that if there’s pain in the back of the throat, particularly with swallowing or speaking, those might be signs of strep throat.

“Kids are often going to have a fever and will typically not have a cough,” Barker said. “If you’re having those signs and symptoms, bring them in… let us have a look at them and see if they need to be treated.”

With other upper respiratory illnesses, those often go away with time but parents need to make sure to keep their kids hydrated and keep track of the fever, letting symptoms run their course the next 48 to 72 hours.

“It is perfectly fine to keep at home and not bring them in,” Barker said. “That said, if there are any concerns, it never hurts to have them come in and be seen.”

While some illnesses, like stomach bugs and the common cold, aren’t preventable through vaccines, the doctors say that basic hygiene can still go a long way in reducing the spread. Handwashing with soap and water before meals and after touching shared surfaces is especially important.

“They need to learn to not share cups and utensils with anybody, even family members, because sometimes you can’t spread those things before symptoms develop,” Barker added.

Eye health

While most parents prioritize vaccines and general checkups during the back-to-school season, eye health can sometimes fall off the radar. Experts say that, like dental care, vision checks are a critical but often overlooked part of a child’s overall health and can directly impact performance in the classroom.

“At the well child visits, we do an eye-screening exam… where you cover one eye and read down the line of the car,” Cho said. “It’s really just a screening tool and sometimes we can pick on things like maybe one eye didn’t do so well or maybe even both.”

She also said it’s not uncommon for children struggling with reading or understanding lessons simply because they can’t see the board clearly — particularly if they prefer to sit toward the back of the room. Without proper vision correction, students may fall behind academically before the issue is even recognized.

“If they can’t see, they might be getting distracted by other things,” Cho added.

Parents can play an active role in supporting their child’s eye health by asking simple questions, such as whether they can see the board at school or if things look blurry. Experts also recommend watching for signs like children holding screens too close to their faces, which may indicate vision problems. Limiting screen time — and encouraging devices to be held farther away — not only helps reduce eye strain but also supports neurological development.

“I’m always happy to send them to the eye specialist because at the end of the day they have the fancy tools and they’re really the ones who are better able to say for sure whether or not my patient needs glasses or not, which can then really change their outlook on life because they can see better,” Cho said.

While nutrients like vitamin A, found in carrots, are beneficial for eye health, most children receive adequate amounts through a balanced diet. Ultimately, an eye care professional is best equipped to determine whether a child needs corrective lenses, which can have a significant impact on their academic performance and quality of life.

“I don’t necessarily think there’s anything specific you need to do supplement wise, but just being more conscientious of that’s screen time and making sure that they’re not holding things too close to their face and going from there,” Cho said.

Student-athletes

Even with summer break in the rearview mirror, those East Texas summer temperatures remain. The high heat has student-athletes and those in band camp taking extra precautions.

“The No. 1 thing I recommend is hydration, hydration, hydration,” said Dr. William Garre, family physician for Christus Trinity Clinic in Chandler. “Start before the activity, don’t wait until you feel thirsty. If you wait until you feel thirsty, you’re already well behind where you need to be. Look at your urine — as weird as that sounds, we’re looking for clear to pale yellow. If it’s dark yellow, that’s going to be a sign that you are well behind.”

Injuries among student-athletes generally fall into two categories, according to Garre. Acute injuries are sudden and easily identifiable, often occurring with a noticeable pop, sharp pain or visible deformity, such as a bone bending unnaturally. These typically require immediate medical attention, including imaging and evaluation.

Overuse injuries, on the other hand, tend to develop gradually. They result from repetitive motion that strains a muscle or joint beyond its normal limits. These types of injuries often require rest and activity modification rather than emergency treatment.

To prevent these injuries, warming up is key.

“More so than stretching is a good adequate warm-up before you start going to full speed,” Garre said. “So take the time, do the warm up, get the blood flow in your body, get everything warmed up before you start going full speed, and that alone can go a long way to preventing injuries.”

It is also recommended to make sure students have the necessary equipment, especially for footwear.

“Kids are growing all the time,” Garre said. “The shoes that we’re fitting in the spring may not be fitting in the fall, and proper footwear that doesn’t fit can have long term effects. So make sure that the footwear and the protective equipment and everything is properly sized for the athlete.”

The weight of a backpack

Many students are loading their backpacks with heavy books and personal items, which can strain their backs and lead to pain. Garre says there has been an increase in back pain among children compared to previous years.

“The recommendation is that the weight of the backpack be no more than 10% of the kids’ weight,” he said. “It is (also) recommended that backpacks have padding on them and have the kids wear backpacks the way they’re supposed to wear them, not just sling them over a shoulder.”

While there are many variables that go into preparing for the new school year, prioritizing a child’s overall health can make the transition smoother. From building routines to staying on top of checkups and screenings, even small steps can help set students up for a healthier, more successful year ahead.

In a makeshift classroom in a Roseland low-income housing complex, nine women watched nutrition educator Denetria Adams saute a glistening mix of carrots, celery and onion.

Tammy Spivey, 60, raised her hand from the back row. “What’s worse, cooking oil or lard?”

“Lard,” Adams answered, stirring the steaming mirepoix with practiced ease. “It clogs your arteries.”

Across the room, fellow educator Christine Davis jumped in. “We always want to make sure we’re being cognizant of the type of fat that we’re putting into our bodies.” She rattled off a list of healthier alternatives.

Sunflower oil, olive oil, avocado oil. Spivey jotted down the names on her note sheet, then underlined each word twice.

It was the sixth session of a cooking class run by the Supplemental Nutrition Assistance Program Education initiative, or Snap-Ed. For weeks, Mercy Housing residents gathered to cover nutrition basics, build kitchen skills and learn how to stretch their food stamps.

It might also be one of the last.

In July, the federal program was abruptly cut under President Donald Trump’s sweeping One Big Beautiful Bill Act, leaving thousands across Illinois in the lurch. For decades, SNAP-Ed has partnered with dozens of Chicago organizations — from food pantries to public schools — to address the root causes of health disparities. Now, with just a few months’ notice, staff are dismantling a 30-year program carefully woven into the city’s social safety net.

“It was an absolute gut punch,” said Daylan Dufelmeier, who heads SNAP-Ed locally as the director of the Chicago Partnership for Health Promotion at the University of Illinois Chicago. “The work that we do is so important and so critical, so when we got caught in political crossheads, it was brutal.”

It’s the latest in a flurry of welfare cuts under the Trump administration. The president’s recent tax-and-spending legislation has slashed billions in federal food benefits and significantly reduced Medicaid access.

Spivey, a former quality control technician, has relied on food stamps and disability checks for as long as she can remember. When she used to cook for her now-grown daughter, both were essential to keep food on the table. She couldn’t always afford to prioritize nutrition.

“They cutting out the wrong things,” Spivey said. “It’s not right.”

In addition to nutrition education classes, SNAP-Ed programming includes food access directories, social media campaigns and advocacy work. According to staff, those initiatives prevent more than 5,000 cases of obesity and nearly 600 cases of food insecurity across Illinois each year.

For many low-income families, budgeting for healthy food options can be a challenge, experts say. That can lead to long-term health issues, including chronic diseases and nutritional deficiencies. But nonprofit research organization Altarum estimates that every dollar invested in the Illinois program returns between $5.36 and $9.54 in health care savings.

“People want to be healthier, they want to be physically active, but they don’t have the resources,” said educator Adams, as she spooned out heaps of rice.

Despite its documented success, the Republican-led House Committee on Agriculture said in May that the program has yielded “no meaningful change” since its inception in 1992, wasting taxpayer money. Funding will officially run dry Sept. 30, the end of the federal fiscal year.

This fiscal year, Illinois received nearly $20 million in funding for the program. About $5 million went to UIC, and the rest was funneled to the University of Illinois Urbana-Champaign for statewide work. With the funding slashed, roughly 250 staff members will lose their jobs across the U. of I. system.

“These are people that are their communities building trust,” said Germán Bollero, dean of the U. of I. College of Agricultural, Consumer and Environmental Sciences. “That is at the core of our mission: transforming society to be a better place. It’s heartbreaking.”

Each year, SNAP-Ed is estimated to reach about one million Illinois residents, working with more than 1,800 community partners. About 1.9 million people in the state receive SNAP benefits, according to the Illinois Department of Human Services.

At Mercy Housing, Alma Watson, 63, flipped through the pages of her workbook, filled with lines of her cursive handwriting. She scanned a list of recipes — turkey tacos, skillet chicken breasts and baked sweet potatoes — each paired with nutritional information.

“People don’t know, and some people really need it. Like me, for one,” Watson said with a laugh.

It’s her second time taking the eight-week course at Mercy, where she’s lived for 15 years. Participants receive boxes of fresh produce and poultry to re-create recipes at home, enough to last Watson for days. But the real joy is being in the classroom again, she said, learning alongside peers. Most of them also depend on SNAP benefits.

“I love this setting. The people are really nice,” Watson said. “I just love everything so far.”

For SNAP-Ed staff, that positive feedback makes the impending shutdown harder. Educators Adams and Davis are set to lose their jobs in a few weeks, but their greatest concern, they said, is for the communities they serve.

Through the window, Davis pointed to a weathered convenience store across the street. Its neon posters advertised tobacco and soda. “Most of the (nearby) grocery stores aren’t really grocery stores. They’re markets like that,” she said. “(Residents) don’t have much of an option.”

Food deserts — areas more than a mile from a grocery store — have plagued the Chicago area for years, particularly on the South Side. While SNAP benefits are an immediate solution, SNAP-Ed helped chip away at those broader systemic issues, Dufelmeier said.

After funding runs out, operations will likely cease immediately.

“The impacts from the cuts to our programs you may not see next week, but it’s a long-term impact,” Dufelmeier said.

After the lesson, each participant received a paper plate with sauteed vegetables, chicken, rice and soy sauce. The room had buzzed with laughter, but it was quieter as everyone ate.

One resident ambled to the front of the room for seconds.

Adams smiled and dished out another helping. “Here you go, honey.”

Key Takeaways Protein plays an essential role in brain and mental health, supporting the production of neurotransmitters and a healthy gut.

You can get enough protein each day from both plant and animal sources.

Dietary approaches can be part of your wellness plan, but treatment for mental health issues involves a combination of treatment modalities, including therapy, medication, and lifestyle modifications.

Protein is all the rage these days, especially on social media. Not only is protein recommended for building healthy muscles, but it’s often recommended for building healthy brains and optimizing your mental health.

It’s All About Balance

Spend just a little time in the world of nutrition and wellness influencers, and you will hear a ton about the perks of protein and how much you need to reap its benefits. (Hint: social media influencers will lead you to believe that the amount of protein you need in a day is quite a bit more than the recommended daily allowance, or RDA.)

We asked Sanam Hafeez, PsyD, a neuropsychologist and director of Comprehend the Mind, to weigh in on the social media frenzy regarding protein and brain health, and whether she thinks emphasizing protein in your diet is the key to maintaining a healthy brain and emotional well-being.

“A well-balanced diet that includes enough protein supports cognitive function and emotional stability,” says Dr. Hafeez. “But there’s often too much focus on protein, especially on social media, as if more is always better.”

Eating too much protein can be harmful to your liver and kidneys over time, she says. Not only that, but “Focusing too much on protein might overshadow the importance of other nutrients like healthy fats, vitamins, and minerals, which are also crucial for mental well-being,” Dr. Hafeez shares.

Impact of Protein on Brain Health and Mental Health

Protein plays a vital role in brain health and mental health. “The brain relies on tiny chemical messengers called neurotransmitters to carry signals from one nerve cell to another,” Dr. Hafeez describes. “These messengers are made, in part, from amino acids, the basic building blocks of protein.”

According to Dr. Hafeez:

Tyrosine is an amino acid that helps your body produce dopamine and norepinephrine, both of which impact emotions, alertness, and your ability to concentrate.

is an amino acid that helps your body produce dopamine and norepinephrine, both of which impact emotions, alertness, and your ability to concentrate. Tryptophan is an amino acid that helps your body make serotonin, a chemical that helps stabilize your mood, promotes restful sleep, and can help ease anxiety.

Bryan Bruno, MD, psychiatrist and medical director at Mid City TMS, a treatment center focusing on depression, agrees that protein and amino acids are essential for brain health and mental well-being. “In my experience treating patients with major depressive disorder, I have seen that nutrition, including enough protein intake, can greatly influence treatment results,” he says.

In particular, research has found a strong link between the amino acid tryptophan and mood disorders. For example, a study from 2016 found that people who took in higher doses of tryptophan in their diets had “significantly less” depression, anxiety, and irritability.

In my experience treating patients with major depressive disorder, I have seen that nutrition, including enough protein intake, can greatly influence treatment results. — BRYAN BRUNO, MD

Dr. Bruno sees these links in his practice. Adequate tryptophan in your diet is necessary for proper serotonin synthesis, he says, which is associated with mood regulation and depression. “This is why we often discuss nutritional factors with patients alongside their treatment, as proper nutrition can enhance treatment effectiveness,” he explains.

Protein and the Gut-Brain Connection

The foods you eat, especially protein, can have a significant and real impact on the connection between your gut and your brain, according to Dr. Hafeez. “That’s because protein breaks down into amino acids, some of which help nourish the good bacteria in your digestive system,” she describes.

These bacteria aren’t just useful when it comes to digestion; they also impact your mental and emotional health. “Eating enough protein as part of a balanced diet can help keep your gut in good shape, lower inflammation, and support a more stable, healthy mood,” Dr. Hafeez.

As Dr. Bruno points out, about 90% of your body’s serotonin is made in your gut. This highlights the link between protein intake, gut health, and mental health and well-being, he says.

“A varied protein intake can support a healthy microbiome, which affects mood regulation and cognitive function through the vagus nerve and other connections between the gut and brain,” Dr. Bruno describes.

Eating enough protein as part of a balanced diet can help keep your gut in good shape, lower inflammation, and support a more stable, healthy mood. — SANAM HAFEEZ, PSYD

Animal vs. Plant-Based Protein Sources and Mental Health

One question many of us have is whether it’s best to get protein from animal sources or plant sources. Social media influencers seem to have very strong opinions on these questions, with some people touting the benefits of diets that heavily emphasize the consumption of animal products, and others sharing the benefits of plant-based diets.

Both types of protein sources can positively impact your mental health, says Dr. Hafeez—it’s all about balance and making smart choices.

“Animal proteins provide all the essential amino acids needed for brain function and are rich in nutrients like B12 and iron, which are important for energy and mood regulation,” she describes.

“Plant-based diets can also support mental health but require careful planning to ensure you get enough of certain amino acids, vitamin B12, and omega-3s, which are found in lower amounts in plant foods,” she says.

Overall, it’s not necessarily about protein in particular—it’s about balancing all aspects of your diet for optimal mental health.

Protein Recommendations

The recommended daily allowance (RDA) is 0.8 grams (g) of protein per kilogram (kg) of body weight.

But this can vary based on your age, activity level, and past medical history, explains Angelique Szymanski, RDN, a registered dietitian at Inspira Health. “Another recommendation would be to have 10% to 35% of your daily calories come from protein sources.”

Most of us aren’t going to notice the impacts of having too much or too little protein. But when taken to extremes, consequences may be felt.

“If you consume too much protein, it can put strain on your kidneys and may lead to dehydration, as your body works to eliminate excess nitrogen from protein metabolism,” Dr. Hafeez says. “On the other hand, not getting enough protein can lead to muscle loss, weakened immune function, and fatigue.”

Get Enough Protein in Your Diet Szymanski shared tips for ensuring that you get adequate protein in your diet: Make sure to incorporate protein with every meal and snack.

Some easy grab-and-go options include hard-boiled eggs, tuna, hummus, Greek yogurt, low-fat string cheese, and low-sugar trail mix.

Consider adding protein powder to things you already eat to give you an extra protein boost, such as in smoothies, oatmeal, and baked goods.

Getting Enough Protein on a Plant-Based Diet

Getting enough protein on a plant-based diet can be tricky, but totally possible, as long as you are being intentional. The issue is that all animal proteins contain complete amino acid profiles, but not all plant-based proteins do. Szymanski shared the following tips to help you get enough complete proteins on a plant-based diet.

Focus on plant foods that contain all essential amino acids:

Quinoa

Soy products (tofu, edamame, tempeh)

Hemp seeds

Chia seeds

Pistachios

You can also pair incomplete plant proteins together to make sure you are getting all of the essential amino acids. Examples include pairing:

Dr. Anis Rehman, MD is an American Board of Internal Medicine (ABIM) certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism who practices in Illinois. He completed his residency at Cleveland Clinic Akron General, and fellowship training at the University of Cincinnati in Ohio. Dr. Rehman has several dozens of research publications in reputable journals and conferences.

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Diet, exercise, and sleep are three pillars of a healthy life. Improving just one of these lifestyle factors can help people lead longer lives. While diet, exercise, and sleep influence one another in complex and innumerable ways, improving all three may be more beneficial for both physical and mental health. Learn about how these activities affect one another and why research has shown that the more your improve these behaviors, the better your well-being.

The Importance of Diet and Nutrition

Diet and nutrition affect virtually all aspects of a person’s health. Eating a healthy, balanced diet has been shown to reduce the risk of a myriad of health conditions Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source , including heart disease, stroke, diabetes, and obesity. Diet can also affect mental health Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , with several studies suggesting that certain diets may reduce the risk of developing depression and anxiety.

Food can either help or hinder a workout, and research shows that combining a healthy diet with adequate exercise offers more benefits than improving diet alone Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . The right combination of fluids, carbohydrates, and protein eaten at the right time can improve athletic performance and decrease fatigue. Poor dietary choices, like eating right before a high-intensity cardio workout, can lead to increased nausea and make exercise more challenging.

What a person eats also impacts sleep quality and duration. Caffeine is notorious for making it more difficult to fall asleep and eating too close to bedtime can lead to sleep disruptions. Most health experts recommend avoiding caffeine prior to sleeping. Having a diet that is too high in calories or fat may make it harder to get enough sleep, as do diets lacking key nutrients Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , like calcium, magnesium, and vitamins A, C, D, and E.

The Benefits of Exercise and Physical Activity

Exercise is a cornerstone of health and benefits nearly every system in the body. Many of the benefits of exercise can be seen immediately, like reduced anxiety, lowered blood pressure, and better sleep. Consistent exercise offers even more long-term benefits, including better weight management, stronger bones, and a reduced risk of disease Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

A substantial amount of research has shown that getting regular exercise can improve sleep Trusted Source Advances in Preventive Medicine View Source . Both aerobic exercise like cardio and running, as well as resistance exercise like weightlifting, can improve sleep quality. Any amount of movement may improve sleep, although younger people usually require more exercise than older people to see the same benefits. Timing also matters when it comes to exercising for better sleep. Exercising in the morning or afternoon can help with sleep, but exercising too close to bedtime can make it difficult to fall asleep.

Working out can also reduce the risk of sleep problems, like insomnia, obstructive sleep apnea (OSA), and restless legs syndrome (RLS). Multiple studies have shown that exercise can reduce pre-sleep anxiety and improve sleep quality in people with insomnia Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . One study found that a 12-week regimen of aerobic and resistance training led to a reduction in the severity of OSA Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , while also improving sleep quality and reducing daytime fatigue. A similar study in people diagnosed with RLS found that a 12-week exercise regimen reduced the severity of this condition Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

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The Complex, Restorative Effects of Sleep

Sleep offers the body and brain time to restore and recover, affecting nearly every tissue in the body. Most adults need at least seven hours Trusted Source Journal of Clinical Sleep Medicine (JCSM) JCSM is the official, peer-reviewed journal of the American Academy of Sleep Medicine. View Source of sleep, yet almost one-third Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source of Americans are getting less than that. Sleep deprivation increases the risk of health conditions like diabetes, heart disease, and stroke. Prolonged sleep deprivation can also affect concentration and other cognitive functions.

Without enough sleep, people tend to overeat and choose unhealthy foods. Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell the brain when to consume calories. People who are sleep deprived are more drawn toward high-calorie foods. Chronic sleep loss has been linked to having a larger waist circumference Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , and an increased risk of obesity Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Sleep allows muscle tissue time to recover between workouts. Sufficient sleep is also important in having the energy to exercise. Not getting enough sleep can lead to being less physically active during the day and reduced muscle strength during workouts. Sleep deprivation can also affect the safety of exercise, with increased sports injuries reported in those who are sleep deprived.

Which Is Most Important: Diet, Exercise, or Sleep?

While trying to manage a busy, hectic life, it is understandable to want to prioritize activities that provide the most benefit. Unfortunately, diet, exercise, and sleep are so deeply intertwined, it is not possible to say that one is more important than the others.

For people who are tight on time or are not able to properly address all three, it can be helpful to talk to a doctor for personalized recommendations. A doctor, with knowledge about someone’s unique health history, can help to prioritize lifestyle changes. Doctors can also refer their patients to specialists, like nutritionists, dieticians, physical therapists, and sleep specialists for more tailored advice.

Improving Sleep Through Diet and Exercise

While most people know that diet and exercise are two important ways to improve their health, sleep is often overlooked. Sleep hygiene, which involves habits that promote quality sleep, can be a starting point for improving your sleep.

Do not eat too late: Be sure to give your body time to digest after eating large meals. Try having dinner earlier in the evening.

Be sure to give your body time to digest after eating large meals. Try having dinner earlier in the evening. Avoid caffeine: Beware of stimulants like coffee, energy drinks, and soda. If you do consume these, try to limit them to early in the day.

Beware of stimulants like coffee, energy drinks, and soda. If you do consume these, try to limit them to early in the day. Move your body: Schedule regular exercise to improve your sleep. While any movement during the daytime is beneficial, aim to get regular, moderate exercise a few days a week. Try to avoid working out too close to bedtime, giving your body a couple hours after working out to wind down before bed.

Schedule regular exercise to improve your sleep. While any movement during the daytime is beneficial, aim to get regular, moderate exercise a few days a week. Try to avoid working out too close to bedtime, giving your body a couple hours after working out to wind down before bed. Get natural light: Try exercising outdoors, as exposure to natural light during the day can help keep your body in sync with its natural sleep rhythms.