In a time of Economic hardship due to the pandemic and socio-political effects therein, difficulties purchasing healthy items at grocery stores is commonplace. Equivocal challenges apparently exist within the bounds of ordinary food purchasing, the data suggests. Despite an overwhelming majority of the population desiring to eat healthier, the macroeconomic realities are forcing many to cut back instead. We sought to determine the microeconomic causal relation between consumers’ incomes, choice of groceries and purchasing habits. We hope this survey study can serve in helping achieve more accessible prices, especially on healthy food.  

Summary   

The self-reported Data, roughly representative of the U.S. population, shows the vast majority of Americans (92.87%) think Groceries are too expensive and 50-66% of the population have to shop less, buy lower quality ingredients or buy less items in general, this includes foregoing Organic or Premium ingredients and even the very basics, such as Meat or Poultry.  

The devastating consequences of more than 9 in 10 people struggling with prices of food cannot be overstated. This, according to the data, has consequences on the health of around 50% of the population which has declined in the last year, and nearly 75% of the population wanting to eat healthier but not being able to because of finances.  

Collectively the Data shows us that we’re in an unsustainable economic situation with food value and specifically, the unattainability of good quality & healthy food, which a supermajority desire access to.  

Methodology  

Survey respondents were selected at random to broadly reflect the U.S. population.  

65% earned <$75K and 83% <$100K*  

50% or more of respondents were from the biggest locations/economies = California, Illinois, New York, Florida, Texas, Ohio, Pennsylvania, and Georgia  

Majority of respondents were either working or self-employed  

Around 50% had no children**  

Results  

• 92.87% said grocery prices are too high (food too expensive)  
• 65.93% take less trips to the store due to inflation – this includes 82% dining out less for the same reason (so it’s not a swap of spending, money itself is the problem)  
• 50-55% of people shop less, buy less stuff, and spend more time at home  
• 57% have to stop buying Organic or Premium ingredients  
• 74.60% would eat healthier if they could afford it  

• Around 50% of people feel unhealthier now than they did a year ago  
• 57.5% are buying less meat and poultry  
• 71% of people Meal Prep now more than a year ago (once a day or a week)  

*100% of all 1500 respondents answered all 14 questions. However, not all respondents submitted entries to multi-variant questions. (i.e. 31.33% (470) participants answered ‘buying lower quality foods’ to combat inflation, which of 7 variants is 9.91% of the total answers.)

Discussion  

The self-reported Data, roughly representative of the U.S. population, shows the vast majority of Americans (92.87%) think Groceries are too expensive and 50-66% of the population have to shop less, buy lower quality ingredients or buy less items in general, this includes forgoing Organic or Premium ingredients and even the very basics, such as Meat or Poultry.  

The devastating consequences of more than 9 in 10 people struggling with prices of food cannot be overstated. This, according to the data, has consequences on the health of around 50% of the population which has declined in the last year, and nearly 75% of the population wanting to eat healthier but not being able to because of finances.  

Collectively the Data shows us that we’re in an unsustainable economic situation with food value and specifically, the unattainability of good quality & healthy food, which a supermajority desire access to. Most Americans can’t afford good food, and their health, as well as their quality of life – are paying the price. Solutions around supporting healthier food options, and economic accessibility to, as well as focusing inflationary discussion on the necessities instead of the luxuries – would be a good start to improving the quality of life of the public.  

The Historic Impact of Food Inflation in The U.S.   

Historically, when access to quality nutrition suffers due to an economic downturn, it’s not uncommon to see a decline in physical and mental health, productivity, and fertility.  

During the Global Financial Crisis of 2008, the combination of high food prices with widespread financial distress made it difficult for families in the U.S. to afford quality ingredients. To cope with rising costs, households across the country reduced the quantity and quality of food consumed.   

As a result, there was a significant drop in self-rated health, a rise in morbidity, and an acceleration in already growing suicide rates.  

While history may not repeat itself, it often rhymes and we’re starting to see similar trends among consumers.  

The Current Economy Shows Similar Data  

Our study found Americans have started to cut back severely to manage food inflation:  

• 82% of consumers are dining out less  
• 65% are taking less trips to the grocery store  
• 57% are replacing organic or premium ingredients with lower quality food items  

These shifts in consumer behaviors could lead to devastating short and long-term impacts. In fact, our findings show that 50% of Americans reported a decline in their health in the past year.  

“Ultimately, food inflation will increase health disparities and food insecurity and could result in long-lasting detrimental effects on people’s overall health and well-being,” said PhD MPH Tayah Kline, Concordia University.

If this trend persists, the negative effects could reach far beyond public health.   

The Financial Burden of Poor Food Quality   

It’s well-known that a healthy population contributes to greater worker productivity and economic output; unfortunately, the opposite is also true. The fiscal drag created by an unhealthy workforce can create a compound effect that cripples an already sluggish post-pandemic economy.  

When it comes to productivity and national economic output, indirect costs related to preventable chronic diseases can surpass $1 trillion per year. Additionally, over 1 million deaths from cardiovascular diet-related diseases occur annually in the U.S (global deaths total up to almost 10 million).   

It’s important to note it’s not a lack of desire but ability that prevents consumers from making healthier choices. Our survey found 75% of participants expressed a desire to eat healthier but couldn’t due to finances. Similarly, another recent study by the Heritage Foundation Center found that the average American worker lost $4,200 in annual purchasing power as a result of consumer prices rising 12.7% since January 2021.   

Considering over 60% of American households live paycheck to paycheck, the reduction in buying power may have significant unforeseen repercussions. While it’s still uncertain whether inflation will continue to rise or stabilize, one thing is clear: a weaker wallet leads to a weaker population, which leads to a weaker economy, leads to a weaker wallet.  

Barriers To Organic Certification Are Keeping Farmers Out  

One of the biggest obstacles to healthy food distribution are the hoops farms must jump through to become certified organic. The certification process can be rigorous and costly, requiring the hiring of an inspector and incurring a host of sales, production, inspection, and annual fees. The documentation alone can cost thousands of dollars.   

Additionally, it takes farmers a full 36 months to make the transition and become officially certified. Imagine owning a business and letting it tank for three years in the hopes that it’ll not only survive but thrive. To make the shift even riskier, the Organic Trade Association (OTA) recently reported organic food sales have slowed. After organic food purchases soared to 13% in 2020, growth dragged to 2% the following year.   

For many, the barriers to entry and economic uncertainty that comes with them aren’t enough of an incentive to transition their farms. Perhaps, loosening the guidelines while keeping consumers safe or making certifications cheaper to obtain could help encourage production and reduce the cost of organic food in the U.S.   

Lopsided Food Prices Are Forcing Unhealthy Tradeoffs  

Despite the FDA’s blanket food standards, prices and practices can vary dramatically by state. Hawaii and Alaska, for example, have some of the highest cost of groceries, whereas Texas boasts some of the lowest. In 2018, the price of a dozen eggs in Hawaii was $4.49, in Illinois, Kansas, and Virginia, it was less than a dollar. Nevertheless, significant differences in food costs aren’t limited to the state level.   

According to a report published by Feeding America, seven counties including Pike, Alabama, Leon, Florida, and Lafayette, Mississippi fall into the top 10% for food insecurity and meal cost. In other words, the hundreds of thousands of residents living in these communities are struggling to feed themselves due to high meal costs.   

Considering this study was published in 2019, it’s not farfetched to assume conditions have gotten worse with recent food inflation, in fact our study is showing that the problem is much more widespread.   

While these communities may not have the highest expenses in the nation, the reality is their wages haven’t caught up to the rising costs of living. The counties affected by these conditions “can force families to choose between buying food and paying for housing,” a tradeoff no one should have to make. As food costs continue to rise, financial challenges could continue to affect states and counties disproportionally, widening the gap between resilient economies and those less so.   

U.S. vs Global Food Standards   

Considering the U.S., it’s important to examine how our food standards compare to the rest of the world. Despite the FDA’s intensive food standards, the U.S. doesn’t rank in the top ten according to the Global Food Security Index.   

The four measurements on the index include affordability, availability, quality and safety, and sustainability and adaptation. Curiously, seven out of the top ten countries reside in the European Union. Bearing in mind America is the current wealthiest country in the world, the disparity should be accounted for.   

While the U.S. ranks well for quality and safety, there are still several concerns regarding the management of mismanagement of food distribution. According to the FDA, there are 48 million cases of food-borne illness, more than 125,000 hospitalizations due to largely preventable food-borne illnesses every ear. This year, there have been more than 1,800 entries for food recalls so far.  

For comparison, EU countries only get 50,000 cases of food-borne illness annually while serving 100 million more residents than the U.S. The difference can be traced to a number of factors, mainly, the EU focuses more resources on food safety practices and enforces preventive policies instead of those accounting for probability.  

A Lack of Funding Is Leading to Spotty Regulation  

In America there are over 155,000 food facilities, more than 1 million food establishments, and over 2 million farms. Considering the broad scope of coverage, the FDA simply doesn’t have the resources to adequately monitor and inspect the entire food supply chain. This resource issue has led to overregulation in some areas and a lack thereof in others.   

For example, in the American food system use of the term “organic” requires a farm to go through an intensive, three-year process but products labeled “wellness” or “natural” have zero official regulation. This inconsistency in food descriptions and marketing is confusing buyers.  

A recent consumer report found 73% of shoppers seek out foods labeled “natural” even though the term isn’t clearly defined or regulated by the FDA. As a result consumers may be misled and run unnecessary risks in their effort to find affordably healthy food.   

Lagging Behind In Funding, Regulation, and Food Security  

Similarly, there are many potentially harmful additives allowed in American food production that haven’t been reassessed since they were first introduced or have slipped up the FDA’s nose. Since toxicology research is constantly progressing, legal ingredients could continue to put consumer health at risk as more evidence emerges condemning them.   

In the case of titanium dioxide, a food additive used in milk, candy, and sauces, EU regulators reassessed its use and made the decision to ban it after new research surfaced raising concerns of genotoxicity. In the U.S. however, the additive is still legal and widely used under the “Generally Recognized As Safe” (GRAS) program.   

Under the GRAS program, chemicals and additives can automatically receive FDA approval without going through the petition and review process as long as scientists have consensus that their use is generally recognized as safe. It has been estimated that thousands of additives have been approved under this policy without the FDA’s knowledge.  

While the original GRAS program intended to reevaluate substances in keeping up with new findings, the program ultimately became too resource intensive. In 1997, the FDA determined it could no longer dedicate adequate resources to the GRAS petition program and opted for a voluntary notification program instead.  

This policy created a loophole allowing companies and manufacturers to introduce chemicals and additives to food without independent evaluation. Since many of the studies around food research are industry-funded, this presents an obvious conflict of interest pinning public health against corporate profit. If the U.S. continues to lag behind other countries in funding, consistency of regulation, and food security, this could escalate the health crisis consumers are facing today.  

Short and Long-Term Solutions   

Closing Loopholes and Revising Policy   

The good news is the U.S. is already taking steps towards solutions such as reforming the GRAS system. The new revisions were introduced by the Ensuring Safe and Toxic-Free Foods Act of 2022 and will help close loopholes that endanger public health through our food system.   

Most importantly, it’ll require manufacturers to provide proper supporting evidence for designated substances, prohibit individuals with a conflict of interests from serving as experts to evaluate scientific data, and create an office to reassess the safety of existing food additives and GRAS substances every three years.   

This bill could be a major win in promoting policies that protect consumer health. However, this solution is long-term as the food act must still receive congressional approval before being signed into law.  

Alternative Food Options   

Despite inflation elevating nearly all food prices, in the short-term consumers can look for alternative ingredients or categories that haven’t been hit quite as hard. For example, while fresh and frozen chicken parts have risen 17.8%, fresh fish and seafood, and uncooked ground beef have both only gone up by 7.8%.  

Similarly, all fruits aren’t created equal when it comes to price increases. The cost of oranges and tangerines costs have shot up 14.4% since august 2021 but apples have only risen 3.8% in the same timeframe.    

Households and individuals can also look to plant-based alternatives to get their nutritional needs where necessary. In the past 12 months, one of the steepest price increases was seen in the cost of eggs, which has gone up almost 40%. Instead of sacrificing breakfast, consumers can look to plant-based alternatives that offer similar nutritional value at a lower cost.   

Consumer Price Index: See the full food list on pg. 9-11.   

Quality Over Quality  

In addition to buying alternatives, shoppers can focus their budgets on higher quality foods instead of total quantity. One of the most interesting findings from research on the dietary impact of the Great Recession of 2008 was that even though households reported a lower caloric intake, their diets actually improved.   

Researchers speculate this may have been a result of consumers not only cutting back on food in general but also reducing the amount of highly processed or fast casual foods common with dining out. Considering the ‘typical’ American diet is high in fats and carbs, it’s not hard to connect the dots between diet and disease.   

According to the CDC, more than 40% of Americans are classified as obese. And those who struggle with obesity have a much greater risk of diabetes, heart disease, and cancer. If our goal is to help support a healthier population and promote longevity while navigating economic uncertainty, cutting total calories while consuming organic and premium foods may hold the answer.  

E-Commerce As A Solution  

Although there are many variables influencing food inflation, one solution may be found in the rise of e-commerce food delivery services. While platforms like DoorDash and UberEats have capitalized on fast-food delivery, they tend to offer options that prioritize convenience over nutritional value. Since these services are sourcing orders from local restaurants the costs in addition to delivery and convenience fees often make them less affordable than groceries.   

In fact, our data shows 83% of participants are ordering less from these delivery apps as a result of increases in food prices. Still, the structure of these services may offer better alternatives to help make healthy food more accessible regardless of location and income level. Newly popularized meal delivery services in the Food & Beverage industry cut out the costs of employment and overhead locations that often get passed onto the consumer.   

At scale, these platforms can provide new avenues for accessing organic, high-quality ingredients at a more affordable cost to shoppers. Considering the financial strain many households are experiencing, these services may be able to fill in the gaps to provide consumers with the nutrition they need while avoiding breaking the bank.  

Organic Food Support and Subsidies   

Our research shows that due to considerable rises in food costs, 59% of Americans have had to stop buying organic or premium ingredients altogether. Although new technologies are improving the distribution of high-quality foods, prices are still being affected by a significant production bottleneck.   

Since 2008 the number of new farms making the switch to organic production has dropped by 71%. Today, organic food makes up 6% of total food sales but only 1% of farmland in the U.S. is in organic production.  

One potential solution can come in the form of subsidies or funding like the Organic Initiative Transition introduced earlier this year. The USDA announced it will invest up to $300 million to help farmers in the U.S. convert to organic produce. With more farms cultivating organic food, greater supply could help reduce costs for consumers.   

Final Thoughts   

The majority of Americans are struggling to afford food and it’s clear that the challenges presented by food inflation are both personal and pervasive. While shifting buying habits towards better food alternatives and using e-commerce technologies can help reduce costs in the short term, support for long-term solutions like the Organic Initiative Transition and Ensuring Safe and Toxic-Free Food Act are necessary.   

If left unchecked, food inflation could continue to cause significant repercussions including greater risks of food insecurity, forcing unhealthy tradeoffs among nearly every socio-economic in the U.S., and triggering a lasting negative impact on public health and well-being. Our hope is this data inspires positive action to prevent further physical and economic loss and make healthy food more accessible to the population at large.  

Deep Dive Into The Data

1. What is your household’s average monthly grocery bill?   

Less than $299 – 23.20%  

$300-599 – 48.67%  

$600-999 – 18.40%  

$1,000 – 1,499 – 6.00%  

$1,500+ – 3.73%  

Over 70% of Americans spend less than $600 monthly on groceries. Considering the median average household income in the U.S. is $70,784, consumers are spending around 10% of their earnings on food shopping. It is safe to assume, based upon the baseline data (income), that an increase in prices will create a decrease in quality based on a lack of resources to ‘buy organic’.   

As gas, energy and basic utilities and necessities are also on the rise, people are perhaps forgoing groceries to not forgo heating, driving to work, or rent as we’ve seen in some counties across the country. We also know from the remainder of the data that many American households are forgoing luxuries, so we can determine the primary reason they aren’t purchasing Healthy Food is not due to mismanagement of money – but due to the cost.   

2. With recent increases in grocery costs, do you think food is too expensive in the U.S.?  

Yes – 92.87%  

No – 7.13%   

With the average increase in the cost of food year-over-year rising 11.4%, almost 300 million are Americans are struggling with food prices. To cope with the higher expense many consumers are being forced to settle for lower quality foods. According to our data, this shift in behavior and diet is already impacting consumers in various ways including a decline in self-reported health.   

For comparison, in 2008’s financial crash, food inflation rose only 5.5% and food insecurity increased 3.2% respectively. As a result, American households cut their spending on groceries by an average 1.6%. However, with recent price increases we’re seeing the steepest rises in food cost in more than 40 years.  

Historically financial crisis and food insecurity impacts low-income communities disproportionately, nevertheless, with our findings reporting more than 90% of Americans are strained by the cost of groceries, it’s safe to assume price fluctuations are impacting American households at nearly every socio-economic level.   

3. How often do you shop for groceries?   

Once a week – 45.87%  

Twice a week – 31.13%  

Once a month – 10.27%   

Twice a month – 12.73%   

Almost half of Americans shop for groceries just once a week. Considering the vast majority are struggling with the price of food it’s clear that households are feeling the financial stress of rising prices multiple times a month. Taking into account 61% of households in the U.S. live paycheck to paycheck, even small price breaks or fluctuations can have a significant impact on quality life and the ability to afford healthy food.  

In order to cope with rising food costs, our data also shows consumers are shopping less in general. As discussed earlier, many communities across the U.S. are being forced to make tradeoffs between healthy food options, food quantity, and living expenses.    

4. Have you been taking less trips to the grocery store due to inflation/high prices?  

Yes – 65.93%  

No – 30.07%  

In addition to reducing the quality of food purchase, almost 2 out of 3 consumers are also reducing the quantity by taking less trips to the grocery store. Out of necessity, it seems shoppers can’t afford to buy with regularity the way they used to. However, this change in buying habits might end up costing them more.   

During the Great Recession of 2008, buyers were able to reduce the prices they paid by roughly 9% when they doubled their trips to the store, shopped for generic goods, and focused on money-saving strategies like couponing.   

Regardless of cost-savings, a reduction in both food quantity and quality has traditionally led to a drop in self-reported health. What we’re seeing in our data is Americans are already beginning to experience a decline in health as a result of changing their diets.  

5. Have you been dining out less as a result of rising food costs? 

Yes – 82.80%  

No – 17.20%  

8 out of 10 Americans have dramatically reduced the amount they dine out. In the face of rising food costs, consumers may categorize dining out as a gratuitous luxury, opting for the more affordable option of preparing meals at home.   

In combination with shoppers ordering less from meal delivery apps like DoorDash, this shift in behavior could negatively impact the restaurant industry at large. From 2006-2009 households reduced their spend on dining out by 12.9%. Although fast-food chains showed resilience due to “dollar-priced” menus, casual dining suffered the most.   

Considering more than 11 million people are employed by the restaurant industry, labor shortages, wage increases, and a decline in demand could put small businesses and workers at risk.   

 6. What measures are you taking to combat inflation? (select all that apply)  

Dining Out Less

Respondents – 66.40%

Answers – 21.00%

Fewer Trips to the Grocery Store

Respondents – 49.53%

Answers – 15.67%

Buying Less Stuff at the Store

Respondents – 56.93%

Answers – 18.01%

Spending More Time at Home

Respondents – 54.67%

Answers – 17.29%

Buying Products in Bulks

Respondents – 39.67%

Answers – 12.55%

Shopping Used

Respondents – 17.60%

Answers – 12.55%

Buying Lower Quality Foods

Respondents – 31.33%

Answers – 9.91%

In addition to taking less trips to the grocery store and dining out less, consumers in the U.S. are choosing to buy in bulk and spend more time at home. Bearing in mind the cost of oil rose 25.6% in the past 12 months ended August, it would seem consumers are sacrificing the cost of going out in order to save by staying home. This behavioral change is also supported by American households reducing their spend on other luxuries but not on streaming services like Netflix.   

Additionally, more than half of respondents are buying less altogether in order to save. Since nearly 70% of our GDP in the U.S. is based on consumption, a major slowdown in spending, at scale could induce a recession similar to that of the Global Financial Crisis of 2008.   

7. What’s Your Preferred Diet Type?

A1 – Keto (Low Carb)

12.33%

A2 – Paleo (No Artificial Foods)

5.07%

A3 – Mediterranean Diet (Meat, Fish, Veggies)

19.27%

A4 – Vegan (Plant-Based)

4.80%

A5 – ‘Typical’ American (High Carb, High Fats)

39.33%

A6 – Other

19.20%

Over 40% of Americans still subscribe to a ‘typical’ high carb, high fat diet. This data may shed some light on why most consumers haven’t lessened the amount of cooking oils and breads/cereals they’re buying, instead choosing to reduce their meat and poultry intake, foods commonly higher in protein. Unfortunately, the traditional American diet has been associated with high rates of obesity, diabetes, cardiovascular disease, and types of cancer.   

The silver lining of research found that almost 20% of Americans subscribe to the Mediterranean Diet. This particular way of eating is known for supporting longevity and cardiovascular health. While it’s encouraging to see a large subset following one of the healthiest diets, Americans may find it hard to sustain this lifestyle and afford the nutrition they need as higher quality ingredients stretch beyond their reach.  

Our data is also consistent with the growth of Veganism and plant-based dieters across the U.S. Compared to 2020, self-reported Vegans have grown from 3% to roughly 5% of the total population. Vegans may also have an advantage when it comes to affordability due to the naturally higher prices of meat and poultry.   

8. Do You Find Yourself Replacing Organic or Premium Ingredients (Such as Grass-Fed Steak, Cage-Free, Eggs, etc.) for Lower Quality Foods Because They’re More Affordable?

Yes – 57%

No – 43%

More than half of consumers in the U.S. are being forced to buy lower quality ingredients because they can’t afford better alternatives. A lack of access to high quality food combined with economic stress has historically caused a decline on the physical and mental health of the U.S. population as a whole.   

Organically-grown ingredients tend to contain more nutrients and Omega-3 fatty acids than non-organic produce. Naturally, foods free from pesticides, antibiotics, and genetic modification promote overall health and help consumers avoid preventable diseases related to nutrition. Considering up to 55% of preventable deaths in the U.S. are related to diet, according to the CDC, access to high quality ingredients is vital.   

However, if almost 60% of American households can’t afford foods that don’t contain potentially harmful substances, they may be putting themselves at unnecessary risk of diseases including heart disease and several types of cancers. As long as high quality nutrition continues to be unattainable for most Americans, there’s no question individual quality of life and public health will suffer.   

9. Would You Subscribe To a Healthier Diet (Ingredients, etc.) If You Could Afford It?

Yes – 74.60%

No – 25.40%

Almost 75% of Americans would eat healthier if they could. Considering more than half of consumers can’t afford to buy organic or premium quality ingredients, it’s doesn’t appear to be a matter of desire or knowledge but affordability that’s preventing Americans from eating a healthier diet.   

Taking into account over $730 million is spent treating preventable illness in the U.S., the potential fiscal and physical loss due to unhealthy eating habits are staggeringly high. While almost 40% of Americans subscribe to a high carb, high fat diet, they’re still in the minority when combining other diet lifestyles that target weight-loss, longevity, and sustainability.   

It stands to reason that most households in the U.S. prefer healthier and higher quality ingredients but simply don’t have the means to consistently purchase them. As explained earlier, even in communities that don’t demand a relatively high cost of living, the disparity between wages and food costs make healthier choices unobtainable.   

10. Since Changing The Way You Eat With Prices Going Up, Do You Feel:

During the last Great Recession, financial distress affected public health in various ways. On one hand we saw a predictable decline in self-reported health, along with an uptick in morbidity and psychological stress. The economic crisis also affected low-income individuals disproportionately.   

On the other hand, along with fruits and vegetables, Americans also reduced the quantity of sugary products, soft drinks, and other fast-food products that can contribute to poor health. The result was a mixed bag of positive and negative effects on consumer health.   

However, recent food inflation seems to be exclusively impacting public health negatively. Our findings show that dietary changes due to shoppers having to opt for smaller quantities of food and lower quality ingredients have resulted in around 50% of consumers reporting they feel worse than they did a year ago. Also, instead of affecting low-income earners disproportionately, the current fluctuations in food prices aren’t only impacting most Americans but also a population of a slightly higher than average earners. *   

11. Have You Canceled Subscriptions (Netflix, Amazon, Spotify, etc.) To Pay For Groceries?

No – 61.20%

Yes – 38.80

Consumers in the U.S. have taken many measures to combat food inflation including dining out less, buying in bulk, and buying less altogether, however the majority aren’t giving up at-home streaming and entertainment services.   

During the pandemic, streaming services received a massive tailwind surpassing 1 billion subscriptions globally. Since our data shows households are spending more time at home, it seems consumers have become more comfortable with at-home entertainment and see it as viable solution to avoid spending on gas, transportation, and eating out.   

12. Which Foods Are You Buying Less of Due To Inflation? (select all that apply)

A1 – Meat/Poultry

Respondents – 57.53%

Answers – 21.05%

A2 – Fish

Respondents – 36.53%

Answers – 13.37%

A3 – Fruit

Respondents – 29.80%

Answers – 10.91%

A4 – Vegetables

Respondents – 25.40%

Answers – 9.29%

A5 – Cereals/Grains/Bread

Respondents – 24.40%

Answers – 8.93%

A6 – Snacks

Respondents – 58.00%

Answers – 21.22%

A7 – Milk/Dairy

Respondents – 24.33%

Answers – 8.90%

A8 – Cooking Oils

Respondents – 17.27%

Answers – 6.32%

The largest categories that buyers in the U.S. are cutting back on are snacks and meat. Consumers may see snacks as unnecessary treats or luxuries, choosing to spend more on dietary staples. Meat and poultry-related items tend to be the most expensive categories and coincidentally were hit the hardest by inflation.   

In the past 12 months the cost of ground beef rose 8.6%, chicken rose 16.6%, and eggs rose 39.8%. Curiously, cereals and bread also experienced steep price increases, however, this category hasn’t seen a strong pullback in consumer spending. This may be due to bread and grains having a much lower overall cost compared to meat. Considering Russia and Ukraine collectively make up almost 30% of the global wheat export market, it’s fair to say recent geopolitical conflicts have also impacted prices for consumers.   

13. Have You Been Ordering More or Less Delivery (DoorDash, UberEats, etc.) As a Result of Food Price Increases?

More – 17%

Less – 83%

While roughly 2/3 of Americans reported food delivery was their preferred way of eating dinner, our research found that more than 80% of consumers are ordering less from services like DoorDash and UberEats. This steep decline in purchases from restaurants is common during economic downturns.   

Even with rising gas prices and increases in transportation costs, many of the “convenience fees” associated with food delivery apps tend to get passed onto consumers. It could be that consumers view these services as nonessential compared to the lower cost of preparing meals at home. Since around 70% of food delivery orders are for fast-casual meals, this shift in behavior may also indicate that households are reducing the total food quantity consumed including ‘unhealthy’ options.   

14. How Often Do You Meal Prep vs One Year Ago?

More than 70% of Americans meal prep daily or weekly. The biggest motivators for meal prep are saving time and eating healthier. However, rising food costs forcing consumers to forego high-quality ingredients could make it difficult for the vast majority to follow a healthy diet.   

Daily – 29.73%

Weekly – 40.47%

Monthly – 8.67%

Never – 21.13%

*Important to note that these answers come from a slightly higher than average earner group (15% of individuals earn $75K or more, we have 35%) so these results would likely be worse in the aggregate of the wider population

**Relevant due to the costs still being high with buying for less people

The post Survey: Over 92% of Americans Can’t Afford Groceries and 50% Report a Decline in Health appeared first on Fresh n' Lean.

SUMMARY

With food inflation on the rise, consumers are looking for more affordable protein options. We ranked the top 15 choices for the cheapest sources to help you stay within budget. 

Protein is an important part of staying healthy. It helps you feel fuller for longer, it repairs muscles and bone cells, making hormones and enzymes, and other important bodily processes. Protein is also responsible for keeping you energized! Make sure you’re getting enough protein with our Protein+ plan 

Having enough protein in your diet is necessary, but with the rising cost of groceries getting even higher, having a budget in mind is also necessary. Try these 15 cheap protein sources that won’t break the bank. 

Table of Contents 
Chickpeas 
Oats 
Black Beans 
Protein Powder 
Chicken 
Tofu 
Canned Tuna 
Plain Greek Yogurt 
Canned Salmon 
Peanut Butter 
Eggs 
Pea Milk 
Ground Turkey 
Lentils 
Cottage Cheese 

Chickpeas 

Average cost: $0.17 (dried, per pound) 

Chickpeas are a great resource for those looking for cheap vegetarian protein sources! In addition to having 19.5g of protein per half cup, chickpeas are also a healthy legume that can help lower blood pressure, manage blood sugar, and improve bone and heart health.  

Oats 

Average cost: $0.33 (per pound) 

This powerhouse grain packs a whopping 13g of protein per 100 grams when cooked! The protein content will change, however depending on what kind you get. Your best bet for the highest protein content is from steel cut because they retain all the nutritional value of whole grain oats (which are also packed with fiber). 

Black Beans  

Average cost: $0.39 (dry, per pound) 

Cooked black beans have about 8g of protein per half cup. This is one of the more filling cheap protein sources because of their high fiber and carbohydrate content.  

Protein Powder 

Average cost: $1.47 (per serving) 

A simple and easy way to add protein to any meal is to incorporate a scoop of protein powder. This supplement can offer 20-30g of protein in each serving. When shopping, plant-based or whey protein powders are usually the best choices because they offer high levels of amino acids (for whey), and fiber and antioxidants, (for plant-based), which animal sources often lack. 

Chicken 

Average cost: $1.88 (whole, per pound) 

A single, skinless chicken breast has about 54g of protein, while a cup of dark meat has about 36g of protein. White meat chicken also tends to be lower in calories and fat. Organic chicken breast has the same amount of protein as non-organic, however, organic chicken tends to be more heart-healthy, and is less likely to make you sick.  

Tofu 

Average cost: $2.00 (per pound) 

Depending on the brand you go for, tofu can be quite affordable. Replacing animal-based protein with plant-based ones like tofu (which is made from soybeans) can keep you healthy on meat-restricted diets. Tofu has about 10g of protein per half cup and is also a great source of iron and fiber. PLUS, there’s so much you can do with it when cooking!  

Canned Tuna 

Average cost: $2.28 (per pound) 

Canned tuna (in water, not oil!) is rich in protein and various vitamins and minerals. It’s also a great source of Omega-3 fatty acids. Each can of tuna has about 42g of complete protein. 

Plain Greek Yogurt 

Average cost: $2.33 (per 6oz container) 

Unflavored, non-fat Greek yogurt has about 17g of protein in a 6oz container. Eating more Greek yogurt is a great way to lower blood pressure, help you lose weight, improve gut health, and more. 

Canned Salmon  

Average cost: $2.42 (pink, per 7.5oz can) 

You may think that you need to buy fresh filets in order to reap the benefits of salmon, but you don’t! Plus, salmon has a longer shelf life when it’s canned. Besides having about 20g of protein, canned salmon will also nourish your body with healthy Omega-3’s, potassium, vitamin D, and antioxidants. 

Peanut Butter  

Average cost:  $2.48 (per pound) 

Natural peanut butter (without added sugar!) has about 7 g of protein in 2 tablespoon servings. It’s also packed with Magnesium, Phosphorus, Zinc, Niacin, and vitamin B6. It can be a bit high in calories and sodium however, so it’s important to not overindulge! 

Eggs  

Average cost: $3.12 (large, per dozen) 

On average, one large, whole egg holds about 6g of protein, and contains all nine essential amino acids. As a complete source of protein, eggs are extremely healthy, and despite misunderstandings, can be quite good for the heart. 

Pea Milk 

Average cost: ~$3.42 (per 48fl oz) 

Milk alternatives in general are a great source of protein, but pea milk (Yes, P-E-A, don’t get it twisted!) seems to have the most when compared to other alternatives like nut and oat milk. One cup (8oz) of Ripple milk has about 8g of protein! And if you can get over the name, the taste is quite like any other milk alternative with a light, watery texture.  

Ground Turkey  

Average cost: $3.88 (patties, per pound) 

One patty of cooked ground turkey will have about 22g of protein, and will also be low in carbs and fat. Turkey is also rich in vitamin B6 and other vitamins and minerals. Note that 85% – 99% lean ground turkey will cost you a little more per pound, but it will have even less fat content!   

Lentils 

Average cost: $3.99 (organic, per pound) 

If you buy your lentils in bulk, the higher price will be worth it. Purchasing dried lentils at $3.99 a pound is about 57¢ per cooked cup! Lentils have about 18g of protein per cooked cup, and can help lower your cholesterol, add fiber to your diet, and contribute to your daily intake of potassium, folate, iron, and more.  

Cottage Cheese 

Average cost: $4.49 (per 16oz container) 

Every 4oz of cottage cheese has about 11g of protein, and is rich in calcium and vitamin B12, which help with nerve, muscle, and heart function, bone health, and red cell formations.  

The post Healthy and Cheap Protein Sources (2022) appeared first on Fresh n' Lean.

SUMMARY

Losing weight takes time, consistency, and patience! Losing it too quickly can actually be a health risk! Learning to have healthy weight loss expectations can shape your weight loss journey in a positive way. 

When you’re trying to lose weight, progress can feel slow or even non-existent. Wanting to drop 10-20 pounds in a month WOULD be great, but unfortunately, it’s not ideal. And losing weight too fast is neither good for your body, nor sustainable in the long run! To keep the weight off long-term while still staying healthy, steady, consistent progress should be maintained. But how to do this?  

This blog will teach you how to determine what safe amount of weight to lose in a month is, and how you can stay on track with your weight loss journey. 

How Much Weight Can You Ideally Lose in a Month? 

While the amount of weight you can lose will really depend on the person, commonly, you should expect to lose from 1 to 2 pounds a week, or about 4-8 pounds a month.  

Someone with a higher body weight might expect to lose more weight than someone with a higher body weight, but this may not always be the case. Genetics, diet, health conditions, hormones, biological sex, and level of physical activity play into weight loss.  

Men Vs. Women 

Men typically lose weight faster than women because they have a higher metabolic rate and more lean muscle mass than body fat. This contributes to how many calories they burn, and how much fat they burn per day.  

Lean muscle mass and a fast metabolism will burn more calories, so when they start a weight loss diet, they usually drop weight faster because their body is getting less calories than it is used to getting. Men also tend to accumulate visceral fat (in the stomach), which is easier to lose. 

Meanwhile, women tend to have high body fat percentages, most of which is subcutaneous fat (in the butt, thighs, and hips), which is harder to burn off. 

Hormones & Weight Loss 

Because hormones play a large role in weight loss, you can expect your weight to fluctuate when your hormones do. This is why it’s also no surprise a menstrual cycle can cause fluctuations in weight, as can menopause.  

Some kinds of estrogen can play a role in your weight, which is why menopausal women tend to gain weight during that time of their life. Having a higher level of testosterone, meanwhile, can help with weight loss.  

Weight Fluctuations From Day-to-Day 

Weight gain can also be affected by the amount of water and salt in your body. Drinking too much water, not enough water, or loading up on salty foods can cause the scale to tip as much as 4lbs a day.  

Eating other foods that don’t agree with you like gluten, processed snacks, fried food, or sugary treats can also cause bloating and weight gain, if even for a short amount of time.  

How To Lose Weight in a Healthy Way 

Burning more calories than you consume is the best and most straightforward way to lose weight. One pound is equal to about 3,500 calories, which means you would have to eat 500-1,000 calories less per day than that to lose about a pound each week.  

As a general rule, you can expect to lose more weight in a month the more you cut back on calories:  

• 500 daily calorie deficits: 1 pound per week 
• 1,000 daily calorie deficits: 2 pounds per week 
• 1,500 daily calorie deficits: 3 pounds per week 
• 2,000 daily calorie deficits: 4 pounds per week 

But it’s not just about eating less calories (though that’s a big part of it!). Healthy weight loss involves a balanced diet, exercise, and making a few lifestyle choices. Making measurable and obtainable goals for your weight loss will guarantee your success. 

Healthy Eating 

Fad diets are not the way to go. When we say you need a healthy diet to lose weight, we mean balanced eating that gives your body what it needs by replacing less-than-good-for-you food with GREAT-for-you-food. Undereating usually leads to a slower metabolism, which does not help with weight loss.   

That means getting the right amount of carbs, protein, vitamins, minerals, calories, sodium, and other nutrients the body needs. Depriving yourself of food is definitely not a safe way to lose weight.  

Having meals prepped and ready will help you cut back on convenience food and can help with proportions. A meal delivery plan will even help you save time with cooking, so you don’t have to worry about portioning or hitting macros.  

Proper Nutrition 

Eating more whole foods like vegetables, fruits, lean meats, nuts, and seeds and less processed foods is the best way to stay healthy while getting the nutrition your body needs.  

Replacing refined carbs with complex carbs in general, will help you manage your hunger better while still staying within a healthy calorie thresh hold. Complex carbs keep you fuller for longer, and take longer to digest, which means the body can use them for energy and improve your metabolism.  

Here’s a great list of foods high in complex carbs: 

· Whole wheat bread 
· Whole grain pasta 
· Brown rice 
· Corn 
· Peas 
· Chickpeas 
· Millet 
· Whole grain oats 
· Quinoa 
· Beans 

Exercise 

The American Heart Association states that adults need a minimum of 150 minutes a week of moderate cardio activity or 75 minutes a week of vigorous cardio activity.  

Moderate cardio activity includes:  

• Water aerobics 
• Tennis 
• A brisk walk 
• Riding a bike 
• Doing yard work 

Vigorous activity can include: 

• Jogging 
• Running 
• Swimming laps in a pool 
• Riding a bike on hills 
• Playing basketball 

Lifestyle Adjustments 

Getting more sleep can help with weight loss and in turn, sleep deprivation can lead to weight gain. When you’re tired, your body generates high levels of a hormone called ghrelin (the “hunger hormone”), and suppresses the hormone leptin which usually causes overeating.  

Similarly, stress releases cortisol in the body, which controls how your body uses fat, protein, and carbs for energy. Higher levels of cortisol can give you an appetite and cause you to crave sweets and fatty foods.  

Making sure you get enough sleep and finding ways to reduce stress will have a positive impact on your weight loss every month.  

Pitfalls to Avoid When Trying To Lose Weight 

Weight loss can be challenging, if only because you are your biggest enemy. Focusing only on the scale, or the way your pants fit can make you feel like you’re not moving forward.  

Don’t get discouraged! Noticeable weight loss can take a couple of weeks or months (and remember, your weight can fluctuate from day to day!), but as long as you stay on track, you will get results. If the number on the scale isn’t moving, move on to measuring your waist with a tape measure to see more accurate results.  

Other ways you can sabotage yourself are: 

· Exercising too much or too little 
· Choosing packaged food labelled “diet” or “low fat” 
· Overestimating how many calories you burn while exercising 
· Underestimating how many calories you’re eating every day 
· NOT counting your calories or keeping track of what you eat 
· Not eating enough protein or fiber 
· Snacking when bored 
· Eating “empty calories” 
· Drinking sugary beverages 
· Not reading food labels 

The tried-and-true way to lose weight is to watch what you eat, eat less fast food, work out frequently, do cardio, and choose fresh, whole foods. But most importantly, setting goals you know you can reach will do you good in the long run. 

Weight loss is different for everybody and finding a plan that works for you will keep you moving forward.

The post How Much Weight Can You lose in a Month? (Nutritionist Guide) appeared first on Fresh n' Lean.

Let’s be honest, not everyone has access to healthy food. Navigating a world of healthier eating seems to get more difficult as time goes on: food insecurity, lack of proper nutritional education, and ever-rising grocery prices make positive dieting choices hard to make.  

With the concerning direction that much of the food industry is already heading in, there needs to be a solution to spending hundreds on organic produce or settling for majorly unhealthy drive-thru food.  

The future of healthy eating (and the key to affordable food) lies with Ready-to-Eat meal services. But first, this industry must take a unified approach to food safety, regulation, and handling. Otherwise, there is no better alternative, and we are yet another obstacle to accessing healthier, affordable food.   

Fresh N Lean lives by our food safety culture for this reason and believes the industry of Ready-to-Eat meals can avoid being a part of the problem through dedicated and thorough industry-wide food safety practices. 

Table of Contents 
Problems with sufficient regulation (or a lack thereof) 
Health issues due to lack of regulation 
What Fresh N Lean kitchens do to avoid contamination & foodborne illness 
– HACCP Programs at Nutrition Corp 
– Pre-Requisite Programs that make up our HACCP plans 
– Supplier Approval Programs 
– Environmental Programs 
– Staff Training and Certification 
– Carrier Monitoring
Delivering More Than Meals
Consumer trust through a food safety culture 

Problems with sufficient regulation
(or a lack thereof) 

Ready-to-Eat (or RTE) meal companies offer fully prepared, nutritional dishes that don’t break the bank and cut down on shopping time, food prep, and cooking. However, the benefits of these meal services vanish when the safety of the food itself is unreliable.  

Most meal delivery companies are not regulated by the Food and Drug Administration, nor are they held to the same standards like most other food businesses are – they occupy a “regulatory gray airspace” that lacks formal guidelines.  

This presents alarming issues concerning the quality of the food, the risk of contamination and foodborne illnesses, and other things like food fraud (altering food to change its quality while presenting it as authentic). Already, we have seen several health emergencies when food safety standards were not followed properly.  

Historical evidence proves strict food regulation is necessary to keep the public healthy 

The World Health Organization (WHO) links food safety with quality nutrition and
food security, so it’s safe to say that food industry practices have a large impact on public health. 

Outbreaks of E. coli and other pathogens like Salmonella and the Norovirus are a major consequence resulting from lapses in safe food and sanitation practices. Over the years, there have been many cases of widespread illness due to foodborne pathogens: 

• In 1992, a widespread E. coli outbreak affected over 700 people, leaving over 170 children with health problems (4 of whom died) due to undercooked beef patties.  
• Another major E. coli outbreak occurred in 2006 from contaminated ready-to-eat bagged spinach resulting in over 200 total illnesses across the country, with 104 hospitalizations, 31 cases of serious medical complications, and 3 deaths.  
• A total of 714 cases, and over 150 hospitalizations from Salmonella were reported in an incident involving contaminated peanut butter in 2008. 
• A Listeria outbreak in 2011 from infected cantaloupe caused 147 illnesses and 33 deaths. 

Other cases of major foodborne illnesses have been reported by the FDA, outlining the importance of proper food handling standards. A lack of healthy industry safety practices can lead to widespread outbreaks that hurt consumer health. 

Health issues due to lack of regulation 

Each year, 1 in 6 (48 million) people in the U.S. are affected by foodborne illnesses, with 3,000 of those cases ending in death. There are 31 known pathogens that the CDC cites as primary culprits for over 250 types of foodborne diseases with the most common including Norovirus, Campylobacter infections, and Salmonella, Clostridium perfringens, and Staph poisonings.  

These foodborne diseases usually cause diarrhea, stomach cramping, fever, body aches, vomiting, and nausea. Campylobacter bacteria in particular can also lead to more serious long-term complications like paralysis, irritable bowel syndrome, and arthritis. 

The CDC also cites more serious pathogens that may require hospitalization including Clostridium botulinum (botulism), Listeria, E. coli, and Vibrio. These are more likely to result in major health complications from miscarriages and paralysis to kidney failure and death. Truly alarming! 

Studies have found that botulism outbreaks usually happen because of improper food preparation. 

Listeria outbreaks caused by produce have been connected to poorly sanitized processing machinery and cross-contamination while E. coli outbreaks have been linked to poor kitchen sanitation and undercooking meat. 

The best defense against the dangers of foodborne diseases is better regulation 

Self-regulation of food handling practices even in a “gray area” industry that doesn’t legally need to do so is the best line of defense against the above dangers. Fresh N Lean’s Chief Operating Officer, Steve Passmore, emphasizes the conscientious manufacturing practices performed within the company. 

“I would put us up against any food manufacturer in the country.” 

Steve Passmore, Chief Operating Officer

Foodborne illness is the biggest danger in the RTE industry, but Steve Passmore is confident in the prevention and food safety systems Fresh N Lean has in place. 

What Fresh N Lean kitchens do to avoid food contamination and foodborne illness 

Steve Passmore and the rest of the manufacturing team at Fresh N Lean apply several programs outlining food safety systems in their everyday work. They allow for the identification, reduction, and prevention of potential sources of contamination in our food manufacturing facility that keep the public as protected as possible against pathogenic illness.   

HACCP Programs at Nutrition Corp 

Fresh N Lean has a USDA Grant of Inspection that ensures we are always following our HACCP (Hazard Analysis Critical Control Points) program, SQF (Safe Quality Foods), and Pre-Requisite programs.  

Our HACCP program includes a(n): 

• FDA Food Safety Program  
• HACCP Seafood Program 
• USDA HACCP Plan 
• SQF Edition 9 Program 

These programs are all in line with the Food Safety Modernization Act (FSMA), which was put in place in 2011 to better protect public health. FSMA rules help us focus on preventing food safety issues before they can happen.  

Fresh N Lean holds Level 2 SQF certification with the National Sanitation Foundation (NSF), which is one of the highest levels for food manufacturers and is globally recognized under the Global Food Safety Initiative (GFSI). It holds more specific guidelines than the FDA does, furthering Fresh N Lean’s efforts in a strong food safety culture. 

Pre-Requisite Programs that make up our HACCP plans 

Prerequisite programs for HACCP and food safety oversee the operations in Fresh N Lean kitchens, and other food manufacturing areas to keep every part of the system running safely.  

These programs verify all food safety operations including supplier approval programs, environmental monitoring programs, food defense, and food sampling procedures. For Fresh N Lean, this covers things like:  

· Making sure the net weight of our meals is accurate 
· The nutritional quality of our food is verified 
· Food samples are tested for allergens, pathogens, and other forms of contamination 
· Temperature, cooling, and cold storage monitoring 
· Equipment and machinery cleaning and sanitation procedures 
· Proper waste disposal 
· Customer complaint policies 
· Corrective action and control of nonconforming materials and equipment  
· Food safety training for staff 
· Overall Good Manufacturing Practices (GMPs) 
· Hold & Release programs 
· Monitoring machinery changeovers 
· Product Identification, Trace, Withdrawal, and Recall Plan 
· Equipment calibration and inspection 
· Ingredient supplier assessment and approval 
· Pest control 
· Sanitation Standard Operating Procedures (SSOPs) 
· Metal Detection Procedures 
· Allergen Control 
· Accurate documentation for all of the above 


            
SUMMARY
            
Pre-Requisite programs oversee food safety operations that keep food free from hazards. These include preventing cross contamination, safe food temperature storage, cleaning procedures, supplier safety, and nutritional accuracy.

Supplier Approval Programs 

Supply Chain Preventative Controls ensure we are not given ingredients that will put our customers’ health at risk. Fresh N Lean’s program assures that only high-quality, safely sourced ingredients are used in our products.  

We only work with suppliers that undergo recognized third-party audit programs performed by trusted agencies. Fresh N Lean also has a Supply Chain Food Safety program, which includes processes such as receiving Certificates of Analysis on all supplier ingredients to ensure they are genuine and high-quality.  

We always follow the rules outlined by our three supplier approval programs:  

• SQF-Approved Supplier Program 
• FDA Supply-Chain-Applied Control Program 
• USDA-Approved Supplier Program 

For suppliers that do not participate in third-party audits, we rely on the information supplied by the vendor. This includes looking at their food safety and quality plans, agricultural control descriptions, ingredient testing, and monitoring of conditions to make sure everything is satisfactory.  

Fresh N Lean uses TraceGains software to manage all the above, which helps us maintain and upkeep the most recent and up-to-date 3rd party audits, Certificates of Authenticity, and updated HACCAP programs from suppliers about their products.   

Environmental Programs 

Surfaces that come into contact with our food are monitored, cleaned, and tested regularly in Fresh N Lean kitchens. Machinery, tables, utensils, and other equipment are tested immediately using EnSure Touch monitoring systems. 

Food samples are also taken and sent to 3^rd party labs to test for pathogens before meals are shipped out. Meals awaiting testing results are held onsite until they are cleared (as part of our Hold & Release programs), which prevents things like potential Listeria outbreaks from happening.  

Staff Training and Certification 

Anyone that handles our food ingredients or is involved in food preparation goes through significant food safety training. Kitchen staff are required to undergo a 3-day training orientation and 4-hour annual recertification in food safety, and we have experts on staff who are SQF practitioners and trainers.  

Access to food is also strictly monitored to prevent raw materials from being altered or affected. 

Carrier Monitoring

During shipment, the highest risk occurs because once food leaves our facility, things like improper delivery handling can jeopardize the safety of our food. Fresh N Lean does the absolute best to have a Quality Assurance program and cold chain tracking to minimize any risk factors. 

This is why we vacuum-seal our meals and transport them with cold packs in refrigerated trucks. These play their parts in preventing pathogenic bacteria from growing and stopping food from spoiling.  

All our transport vehicles have temperature trackers that keep cold chain records to make sure our meals are transported in properly refrigerated environments.  

Delivering more than meals 

The best course for our industry is to seek out and put systems in place that promote the healthiest, highest-quality food. Fresh N Lean believes in organic, premium RTE food that does good across the board – routine cleaned kitchens, thoroughly inspected ingredients, and Certificates of Analysis to prove the authenticity and nutritional value of every ingredient.  

These systems are a safeguard against food fraud, foodborne pathogens, and other outcomes that negatively impact public health and safety. 

Our confidence in our food allows us to feed high-quality, nutritional food to half a million people for free. By donating about 55,000 meals annually, we also aim to contribute to ending food insecurity and further closing the gap on unobtainable healthy food. 

Consumer trust through a food safety culture 

The impact of RTE meal services can be positive if others in the industry do their part to go above and beyond when it comes to food safety. While the FDA works to strengthen food safety for online RTE meal companies, the industry itself must individually uphold exceptional health standards first.  

Fresh N Lean lives by our food safety culture. Our customers deserve to feel confident that our meals will not make them sick, and if we want to change current attitudes about healthy eating, we can’t do that if the food is not safe. 

High-quality food is not made up of organic labels and expensive price tags, but safe and nutritional ingredients that keep people happy and healthy.  

The post How Fresh N Lean Compares to Competitors appeared first on Fresh n' Lean.

Losing belly fat can prevent developing metabolic and heart disease, as well as diabetes, and more. For whatever reason you’re looking to eliminate some inches, we have some tips for you to help achieve that goal. 

Table of Contents 
1. Avoid Trans Fats 
2. Cut the Refined Carbs 
3. Do More Weightlifting Exercises 
4. Eat More Soluble Fiber 
5. Fix Your Sleep Schedule 
6. Cut Back on Soda, Alcohol, & Sugary Drinks  
7. Add Probiotics to Your Diet 
In General, To Lose Belly Fat Fast…

1. Avoid Trans Fats 

Trans fats are found naturally in some foods but can also be artificially made. Trans fats are a health risk because they raise your bad cholesterol (LDL) and lower good cholesterol (HDL) which not only increases belly fat, but also raises your risk for stroke, heart disease, heart attack, and type 2 diabetes.  

Naturally occurring trans fats can be found in butterfat and the stomachs and digestive tracts of cows, sheep, and goats. Artificial trans fats are primarily found in processed foods including fried food, baked goods, shortenings, and spreads like margarine and peanut butter. Sometimes they are referred to as “partially hydrogenated oils” on nutrition labels – be sure to look for that red flag! 

Though the debate continues whether naturally occurring trans fats have the same negative health effects as artificial ones, trans fats are a big culprit in abdominal weight gain, even when calories are carefully controlled. Trans fats also increase your body’s resistance to insulin which causes high blood sugar levels and increases inflammation, which also contributes to weight gain. 

To cut back, avoid processed foods and replace trans fats with mono and polysaturated fats. Better foods to look for are: 

• Low-fat dairy  
• Unhydrogenated vegetable oils, nut butters, and seed butters 
• Soft margarines 
• Foods explicitly labeled “unhydrogenated” or “0 trans fat” 
• Fatty fish (salmon, tuna, mackerel, etc.) 
• Whole grains (not multigrain or 7-grain bread) 
• Naturally sweetened products (with raw honey, monk fruit, coconut sugar, etc.) 
  
  

2. Cut the Refined Carbs 

Carbohydrates are necessary for our body to thrive and give us the energy to function. But excess carbs – more specifically refined carbs – are more closely associated with metabolic issues and increased belly fat. You don’t need to drastically cut all carbs to have an effect either – replacing refined carbohydrates with unprocessed, starchy carb sources can be enough to help you lose belly fat fast. Focus on carbs low in sugar that are as unprocessed as possible. Examples of that would be: 

• Legumes 
• Nuts 
• Oats  
• Bananas 
• Blueberries 
• Low-fat dairy 
• Chia seeds 
• Sweet potatoes 
• Leafy vegetables (spinach, cabbage, lettuce, etc.) 
• Beans 

Whole grains, though rich in carbs, take longer to digest which does not spike your blood sugar and can aid in burning body fat or reducing the amount your body stores! All in all, avoiding products made with bleached flour, white rice, ice cream, sugary drinks, and store-bought pastries will do your body good.  

Using the Keto Diet to Cut Out Carbs 

The keto diet can be used to reduce belly fat fast by forcing your body to rely on burning stored body fat for energy instead of the carbs you eat. Using a keto meal plan is an easy way to make sure you follow the diet without having to calculate the macros yourself.  

Eating less than 50g of carbs per day puts your body in a state of ketosis which leads to weight loss, reduced appetite, and stable blood sugar levels. While it’s not ideal for long-term use, it’s a great way to lose belly fat in a short amount of time if you follow the diet closely. 

3. Do More Weightlifting Exercises 

Many people believe that doing lots of cardio is the key to weight loss, but that couldn’t be further from the truth! Strength-building exercises, particularly compound weightlifting, build body mass and burn more calories than cardio alone, even after you have finished your workout. This is because muscle tissue has a higher metabolic rate than fat, so it burns more calories overall.  

A calorie deficit is indeed important for weight loss (aka burning more calories than you consume). And while cardio can help you burn more calories per session, if your goal is to target belly fat, doing consistent daily weight training can result in greater weight loss than aerobic exercises alone.   

Some great examples of weightlifting and resistance training are: 

• Deadlifts 
• Squats 
• Bench Presses 
• Pushups 
• Lunges 
  

Doing a lot of abdominal exercises will also not have much of an effect on belly fat. Sit-ups and crunches are great for building muscle tone and tightening your core muscles but don’t do much to help you lose belly fat fast. 

HIIT (high interval intensity training) is a great combination of resistance exercises, body-weight exercises, and cardio and has an equal or greater effect on calorie burning than cardio does. HIIT emphasizes short intervals of intense exercises alternated with low-intensity exercises and it only takes about 30 minutes to be an effective workout.

If you’re short on time and want a solid calorie-burning workout, HIIT is perfect. Overall, you should aim for about 150 minutes of exercise a week to see weight loss results. 

4. Eat More Soluble Fiber 

Fiber slows down the digestion process so that you feel fuller longer, and decreases the number of calories your body absorbs, much like complex carbohydrates. Eating more soluble fiber (meaning it absorbs water and forms a gel during digestion) can lead to weight loss.

Excellent places to get fiber are flax seeds, Brussels sprouts, avocados, black beans, and pears. Including these foods and other high soluble fiber foods in your diet will increase your chances of losing belly fat fast.  

5. Fix Your Sleep Schedule 

You’ve heard it before: sleep is the key to good health. That’s because it’s true! When it comes to losing belly fat, sleep can make or break your goals. Not getting enough quality sleep is a primary factor in weight gain, with research showing that people that get less sleep tend to gain more belly fat.  

An easy way to reduce the amount of belly fat you gain and speed up belly fat loss is to get at least 7 hours of quality sleep per night.  

Getting enough sleep will also ensure that you avoid craving carbs throughout the day to make up for the sleep you didn’t get. Fatigue and lack of sleep can intensify those processed food cravings which lead to overdoing carbs and calories. For belly fat loss, that’s no bueno! 

6. Cut Back on Soda, Alcohol, & Sugary Drinks 

Sodas and other sweetened beverages are easily the fastest way to consume more sugar than you mean. People who drink unsweetened beverages consume fewer calories on average than those that drink artificially sweetened drinks.  

To avoid added sneaky sugar try drinking flavored herbal teas (unsweetened, of course), black teas and coffees, or infused waters. Green tea is a great alternative because it has the added benefit of helping improve your metabolism.

Kombucha is another great option if you want something carbonated, though the jury is still out on what kinds of health benefits it exactly has. There’s also nothing wrong with just plain old water! Drinking more water, especially before a meal, can make you feel fuller and more hydrated.  

Be wary of “0 sugar” or “diet” sodas! They often replace cane sugar with artificial sweeteners like saccharin or aspartame, which is associated with all kinds of health problems, as well as leading to more calorie consumption than regular, old sugar.  

7. Add Probiotics to Your Diet 

Probiotics are found naturally in foods and aid in gut health and healthy digestive processes. The natural bacterium in your gut plays a role in managing weight. Probiotics in the Lactobacillus family such as Lactobacillus gasseri have been found to help with belly fat and abdominal fat loss specifically.  

You can find Lactobacillus bacteria in fermented foods like sauerkraut, kefir, sourdough, kimchi, and kombucha, as well as in yogurt, miso, tempeh, and cottage cheese. You can also take supplements to get more from this helpful bacteria family. 

In General, To Lose Belly Fat Fast…

Losing weight requires lifestyle changes and there’s no single way to drop inches from your waist. A combination of the above will work best, but what works for you will be unique. Some people find that intermittent fasting works for them, and for others, cutting out certain snacks or upping their exercise routine is enough.  

Talking to a doctor about your health issues and what might work for you is a surefire way to develop a solid plan to lose belly fat fast, and losing weight in general. They might recommend specific changes to your diet or exercise routine or prescribe medication in extreme cases.  

In any case, be patient. The above can be used to facilitate and encourage belly fat loss, but it will always take time to make positive health changes that will last a lifetime.  

The post 7 Healthy Ways to Lose Belly Fat Fast appeared first on Fresh n' Lean.

By eating well-rounded Mediterranean meals chock full of foods for healthy skin, you can see a healthier glow in your skin and reduce the effects of aging over time.   

Table of Contents 
Why Does Your Skin “Age” Over Time? 
Different Kinds of Skin Aging Are Brought on By Environment and Natural Processes
Other Ways Our Skin is Damaged Over Time 
How Do These Changes Affect Skin’s Appearance? 
How the Mediterranean Diet Fights Against Inflammation and Free Radicals 
Preventing Skin Aging Through Anti-Aging Foods on the Mediterranean Diet 
The Bottom Line 

Why Does Your Skin “Age” Over Time? 

Skin is an organ, just like your heart or brain.  Like every organ, skin is a complex matrix of living cells and structural components.  Unfortunately, none of these pieces are designed to last forever. 

Your skin cells are continuously working – they are trying to protect against damage from things like UV damage and pollution, prevent water loss, and repairing and producing new structural components like collagen.  They do a great job!  But over many years, issues and slowdown are inevitable. Eventually, like all things, skin degenerates and starts to show signs of aging including wrinkling, discoloration, thinning, and general weakening. 

Different Kinds of Skin Aging Are Brought on By Environment and Natural Processes    

There are two main sources for your skin’s degenerative changes – normal chronological aging and photoaging, or exposure to UV light from the sun. 

Chronological Aging 

Normal chronological aging includes the natural lifecycle of cells (or cell “turnover”), byproduct buildup, and just general lack-of-immortality of any living tissue.  Over time, the ability of the stem cells in your skin to produce replacement cells declines.  Also, the cells which produce collagen (called fibroblasts) become less effective as we age. Collagen is the framework our skin is built on, and problems with maintaining it are what cause skin to lose elasticity and sag. This is what causes wrinkles and generally “looser” looking skin.  

Photoaging 

Photoaging is a special case for skin and makes it a unique case for aging skin: Chronic sun exposure is a difficult problem for your living tissues to deal with.  The UV rays from the sun can damage cells and structural components directly, leading to similar issues as above but often in a more extreme way.  Reports have found that 80-90% of age-related changes are actually due to external factors like UV rays, and not age itself.  

Protecting yourself from UV rays is, of course, an important component of skin health.  So using things like protective layers and sunscreen on a regular basis will make a huge difference as you age. 

However, it is difficult to be 100% effective at UV protection. Also, as mentioned, chronological aging exerts its will upon your tissues regardless of UV exposure.  Therefore, diet is such an important opportunity to protect how your skin looks and functions 

Other Ways Our Skin is Damaged Over Time 

There is a daily battle going on in your skin between Reactive Oxygen Species (ROS), AKA oxidants or “free radicals,” and antioxidants.  It is normal for your cells to produce free radicals.  They are important for normal day to day cellular function.  However, these molecules are destructive if not carefully controlled, so our cells produce antioxidants to combat them.   

Smoking is a huge risk factor for skin aging because it breaks down the collagen in your skin and causes slow blood circulation, both which damage your skin’s elasticity. Stop smoking! 

The balance between production of ROS and antioxidants is key for the health of our tissues.  Excess free radicals can damage DNA, cell walls, structural components (like collagen), and even directly shorten our molecular “biological clocks” known as telomeres. These types of cellular mechanisms are generally known as inflammation, which free radicals are a major (but not the only) cause of. 

Unfortunately, UV rays (among other things) cause a huge uptick in production of free radicals in skin.  Additionally, as we age, our ability to produce our own antioxidants decreases.  This combination leads to an imbalance and skin damage. In order to restore this balance and protect your skin it is critical to eat foods that are high in antioxidants. 

Inflammation is Another Suspect in Skin Aging 

The ways in which both chronological aging and UV rays damage skin tissues is very complex, but it is important to note that skin damage is likely complicated by inflammation.  Inflammation is a complicated topic too!  A simple way to describe it a combination of harmful products released from damaged or dying cells, as well as byproducts of cells “breathing” (or using oxygen in their daily functions). 

Inflammation occurs due to immune system responses, allergic reactions, and infections. While this can be caused by disorders and other illnesses, sometimes it happens on a molecular level due to diet. Pollution, exposure to chemicals, and eating foods like red meat, lard, soda, fried foods, and refined carbohydrates are all environmental factors that cause or worsen inflammation.

How Do These Changes Affect Skin’s Appearance? 

All the above results in changes to the way our skin looks and functions. Our skin gets thinner as do the underlying layers of subcutaneous fat, leading skin to appear less full and vibrant.  

Your skin also loses its elasticity and structural integrity as collagen weakens.  This causes skin to sag and droop. This is responsible for some of the most noticeable changes like wrinkles and bags under our eyes.  Your skin becomes less effective at retaining moisture leading to dry skin.   

The pigment producing cells (melanocytes) decrease in number, but increase in size, leading to spotty pigmentation.  This is because some areas lose their pigmentation, while others develop large, hyperactive melanocytes causing dark pigmentation known as lentigos (AKA “age spots” or “liver spots”). Your skin also becomes a less effective barrier.  Cuts occur more readily and then heal slower, and bruises form more easily 

In general, degeneration of the skin results in undesirable changes to both the appearance and function of skin.  Therefore, it becomes critical that we find ways to slow down this degeneration.  This is where diet can play a major role. 

How the Mediterranean Diet Fights Against Inflammation and Free Radicals 

Luckily, to fight against inflammation and other natural aging processes is the Mediterranean Diet, which is extremely high in antioxidants.  It is packed with things like polyphenols, flavonoids, carotenoids, and polyunsaturated fatty acids (like Omega 3s), and many more.  These types of antioxidant molecules can soak up free radicals like a sponge and protect your skin from harmful effects. The high levels of antioxidants are a core feature of the foods in the Mediterranean Diet, and is believed to be a central reason behind the diet’s many health benefits.  This means this diet doesn’t just help your skin. Reducing free radicals has been shown to prevent things like heart disease, diabetes, and dementia too. 

As mentioned, inflammation’s destructive cellular processes can come from other sources than just reactive oxygen species.  Your immune system, which is generally responsible for the cells which provide inflammation, can be activated in others (including functional ones like when you have an illness).  And diet can either be a cause of — or a solution to — inflammation generally.  

Preventing Skin Aging Through Anti-Aging Foods on the Mediterranean Diet 

What you eat can affect your skin health in two main ways: By providing important nutrients and reducing inflammation or oxidation (damage to cells over time due to the byproducts of natural bodily processes like metabolization and immune function). The Mediterranean diet fills your plate with foods for healthy skin that are also highly nutritious like fish, fruits, vegetables, legumes, and whole grains. By following a Mediterranean diet meal plan, you will ensure that your body receives adequate levels of the essential nutrients you need to maintain your skin health, and more.  

The Mediterranean diet emphasizes a lot of whole foods (aka minimally processed foods that are unaltered with other ingredients), whole grains, and healthy fats which do wonders for the health of your skin. 

Eat lots of: Vegetables, fruits, nuts and seeds, legumes, lentils, whole grains, fish, and extra virgin olive oil. 

Eat in moderation: Poultry, eggs, cheese, and yogurt. 

Avoid eating: Red meats, added sugars, processed foods, refined grains and oils.  

Nutrition is Key to Slowing Down the Aging Process of Your Skin 

Skin relies on a broad array of vitamins, minerals, and other nutrients in order to function optimally.  When deprived of these nutrients, degenerative changes happen even faster.  It makes sense, then, that if your diet is not highly nutritious, then your skin will age faster over time.  A few examples of nutrients that are essential for skin health (and what anti-aging foods have them!) are 

• Vitamin A: Promotes health function of keratinocytes (basic skin cells) and fibroblasts (the cells which produce collagen. Also helps protect the skin against harmful UV rays. 

Foods high in Vitamin A: Leafy greens, tomatoes, bell peppers, fish oils, eggs, mangoes 

• Vitamin C: An important antioxidant in your body that helps strengthen skin. It is particularly important in the synthesis and maintenance of collagen. Vitamin C deficiency leads to a condition called scurvy, where the loss of collagen leads to fragile and irregular skin, bleeding gums, and hair loss among many other issues.

Foods high in Vitamin C: Citrus, bell peppers, tomatoes, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, and cauliflower), potatoes, strawberries 

• Vitamin E: Another powerful antioxidant. Studies suggest it is apart of your skin’s natural structure to protect against damage. Thought to provide benefits like photoprotection (sun damage), firming, hydrating, as well as improving the elasticity, structure and softness of your skin. 

Foods high in Vitamin E: Sunflower seeds, almonds, peanuts, collard greens, spinach, pumpkin, red bell peppers
 

• Selenium: A mineral element that, though only needed in small amounts, is critical for many different functions.  It is used by enzymes in your skin which work to protect against UVB damage. 

Foods high in Selenium: Seafood, bread, poultry, Brazil nuts, white grapefruit 

• Zinc: Another mineral element. It plays a role in regulating many cellular processes including metabolizing fats and proteins as well as DNA synthesis.  It is essential for the production of new cells and maintaining the stability of all layers of the skin. 

Foods high in Zinc: Legumes, lentils, rock oysters, beans, Greek yogurt, cashews, almonds, rolled oats, pumpkin seeds, beef, some cereals 

• Omega-3s: Omega-3s are a type of unsaturated fat essential to our body’s function.  They have numerous proven health benefits and are important for skin health as well.  Omega-3s act as the “glue” that keeps the skin’s structure together and are necessary for skin to function as a water-tight barrier. Deficiency causes excessive water loss, leading to severe dry skin and inflammation. 

Foods high in Omega-3s: Mackerel, salmon, cod liver oil, tuna, sardines, trout, herring, chia seeds, flax seeds, walnuts, soybeans 

This is only a partial list.  Suffice to say, your skin is dependent on YOU providing a wide variety of vitamins, minerals, and nutrients in order to function optimally.  That is why a diet that is full of foods which aren’t nutritious will lead to accelerated skin degeneration.  It is the difference between a fast-food hamburger (full of preservatives, saturated-fat, and not much else) and a piece of salmon (packed with tons of vitamins, minerals, proteins, and healthy fats). 

The Bottom Line 

Following a Mediterranean diet meal plan emphasizes eating more fruits, vegetables, healthy fats like fish and olive oil, whole grains, nuts, and legumes.  All these food categories are excellent for reducing inflammation in your body by downregulating or “calming down” your overactive immune system.  

Additionally, the diet limits how much red meat, preservatives, and added sugars that you consume. These all contribute substantially to how much inflammation you have in your body.  When combined, this diet leads to far less inflammation.  In turn, this means less damage to your skin’s critical cells and structures, and therefore less visible signs of aging. 

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A high protein diet can benefit those that exercise more than 3 times a week, and those that have a protein deficiency. If you’re looking to add more high protein, low calorie foods and other healthy protein additions to your diet, this list and our Protein+ meal delivery plan can help! 

TABLE OF CONTENTS 
Plant-Based Sources 
Animal Sources 
Other Sources 

Plant-Based Sources 

If you’re on a vegetarian diet, or are just trying to eat more greens, many vegetables, nuts, and other plant products are a strong source for naturally high protein foods. Here are the top high protein plant-based sources. 

Lentils 

Every ½ cup (about 100g) of cooked lentils has about 140 calories, 9g of protein, 23 grams of carbs, 0.5 grams of fat, and 9 grams of fiber. 

Lentils are a type of legume and are one of the best in high protein low fat foods. They have higher protein content than most beans and contain a substantial amount of fiber, folate, magnesium, potassium, iron, copper, and manganese. Studies show that people who consume lentils have a lower risk of developing health conditions like heart disease. 

Examples: 

• Chickpeas 
• Red/Green Lentils 
• Mung Beans
• Yellow Gram 
• Black Beluga Lentils 
• Sugar Snap Peas 
• Soy Nuts 
• Garbanzo Beans 
• Edamame 
• Fava Beans 

Learn more about lentils and how to cook them here or check out our 5 Step Chef page for recipes with lentils here. 

Quinoa 

1 cup of cooked quinoa has about 120 calories, 8g of protein, 21 grams of carbs, 1.9 grams of fat, and 2.8 grams of fiber.  

Quinoa comes from the flowering quinoa plant and is actually a seed. Though it is not technically a grain, it is considered a great substitute for rice and other recipes involving whole grains. You can substitute quinoa for rice in sushi, grain bowls, and other dishes like the ones we have here.  

Quinoa contains fiber, copper, zinc, folate, and iron and is referred to as complete protein because it contains all nine of the essential amino acids that our body can’t make on its own. The fiber in quinoa is great for regulating triglycerides, overall cholesterol, blood sugar levels, helping you lose weight, and lowering blood pressure and risk for heart disease.  

Almonds 

One ounce (about 23 almonds) provides 6g of protein, 165 calories, 14 grams of fat, 6 grams of carbs, and 3 grams of fiber.  

Nuts in general are nutritionally rich food. They offer a range of health benefits including lowering risk for heart disease and inflammation. Almonds specifically are rich in fiber, vitamin E, manganese, and magnesium; this can lower your chances of developing heart disease.  

Adding whole almonds and almond byproducts to your diet is really easy! You can have a handful every day, or add them to meals like grain bowls, salads, parfaits, or baked goods to boost your daily protein and fiber intake.  

Make desserts using almond flour, use almond butter on your toast and in your smoothies, or crumble crushed almonds on baked salmon – there are lots of different ways to eat your almonds.

Pumpkin Seeds 

¼ Cup (29 g) provides about 180 calories, 8 grams of protein, 3 grams of carbs, 16 grams of fat, and 2 grams of fiber. 

Iron, phosphorus, magnesium, zinc, and many other essential minerals can be found in pumpkin seeds alongside protein and fiber. Pumpkin seeds (and many other seeds) are a great source for antioxidants and Vitamin E that can enhance heart health and fortify and maintain healthy bones by reducing inflammation.  

There are also studies which suggest that eating pumpkin seeds can help treat and reduce the risk for some cancers like breast cancer, lower blood pressure and cholesterol levels, lower blood sugar, help you get more quality sleep, and possibly even improve testosterone levels and quality of sperm.   

Firm Tofu 

One 3.5-ounce (100-gram) serving contains 144 calories, 17g of protein, 3 grams of carbs, 9 grams of fat, and 2 grams of fiber.  

Why firm specifically? Firmer tofu has less water and therefore a higher amount of nutrients. To max out on protein content, choose the firmest tofu you can find! Tofu in general is made from soy, which has many potential health benefits including relieving menopause symptoms, preventing some cancers like prostate and breast cancers, preventing osteoporosis, and reducing your risk for heart disease.   

Tofu (and soy in general) is a good high protein food for those who don’t consume animal proteins. It can be fried, grilled, and used as a meat substitute in many recipes. Softer tofu can be blended, crumbled, and scrambled into dishes like smoothies, dressings, dips, soups, pudding, and breakfast scrambles. 

ANIMAL SOURCES 

Animal meat and animal byproducts are an easy way to sustain a high protein diet. Animal proteins are considered complete proteins because they offer the highest quality protein sources that give our body the amino acids they need to stay healthy.  

Eggs 

1 large, whole egg (50g), on average contains 78 calories, 6g of protein, 0.6 carbs, and 5 grams of fat. 

Whole eggs (egg whites + the yolk) are packed with omega-3 fatty acids, selenium, vitamins b12 and A and are low in carbs, which makes them a great high protein low calorie food staple for many diets including keto.  

The health benefits of eating eggs regularly include improving your brain, nerve, and eye health because they are nutrient dense, keep you feeling fuller longer, and are complete proteins. Those that are not already at risk for cholesterol problems may also find eggs to be heart healthy as well.  

Greek Yogurt 

One 7-ounce container (200g) provides an average of 140 calories, 19.9 grams of protein, 6 grams of carbs, and 4 grams of fat.  

Low fat, unflavored Greek yogurt has nutrients like calcium, b12, vitamin A, selenium and zinc. These are all important for bone health, building muscle mass, boosting metabolism, and improving gut health. Yogurt is a great source for probiotics that generate healthy bacteria in your digestive system. 

When shopping for Greek yogurt, look for plain, low-fat brands. Flavored yogurts can add unnecessary sugar, which makes them unhealthier! Instead, flavor your yogurt yourself with things like honey, nuts, berries, and other fruits. 

Chicken Breast 

3.5 ounces (100g) contains about 165 calories, 31g of protein, 0 carbs, and 6.2 grams of fat. 

Chicken is another diet staple for those searching for high protein low calorie foods. White meat chicken provides a variety of B vitamins and minerals like zinc and selenium and is lower in fat than thigh or other dark chicken meats.  

Because it is so high in protein and low in calories, it is especially beneficial for those looking to lose weight. Chicken breast can help you feel fuller longer and contribute to lean body mass. However, how you prepare your chicken matters. Breaded, fried, and processed chicken (like lunch meats) can put you at risk for heart disease, diabetes, and cancer. Stick to baking, grilling, or air frying your chicken instead, and consider skipping the dipping sauces for maximum health benefits. 

Lean Beef 

3.5 ounces (100g) provides about 217 calories, 26g of protein, and 12 grams of fat. 

Red meat is another high protein food that can be a part of a healthy diet, but it is best to consume in moderation as it is linked to a higher risk of health conditions. Lean red meat typically has less saturated fat and cholesterol as outlined by the USDA: 

“Lean” – 100 grams of beef with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. 

“Extra Lean” – 100 grams of beef with less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol. 

USDA’s “Beef From Farm To Table”

Lean beef meats are a rich source of protein that have iron, zinc, selenium, vitamin B12 and B6. This can reduce your risk for anemia, maintaining good muscle mass, and improving physical performance. Like most foods, the source matters, so go for grass-fed, hormone-free beef for the best health benefits. 

Fish 

3.5 ounces (100g) contains about 280 calories, 22-25g of protein, and 12 grams of fat (depending on type of fish and whether wild caught or farm raised) 

People who include a lot of fish in their diet tend to have lower risk for major health concerns like heart disease and type 2 diabetes. Fatty fish like salmon are higher in Omega-3s, which is all around, a great superfood. Though “fatty fish” might sound like a negative thing, some fats are actually good for you!  

Fish can help lower risk for heart disease, heart attack, and stroke, aid fetal growth and development during pregnancy, improve brain function, and help treat symptoms of depression. As one of the focuses of the Mediterranean diet, fish are important for those looking to improve their overall health.  

Some healthy fish to consider adding to your high protein foods list are: 

• Pollack 
• Cod 
• Sardines 
• Halibut 
• Mackerel 
• Mahi-Mahi 
• Trout 
• Perch 

Other Sources 

If you still need more to supplement a high protein diet, protein powders are a good alternative for those that don’t have time to make meals and would like to get more protein intake in for the day. 

The amount of protein will vary from product to product, but the best protein supplements will be derived from whey, which has a range of essential amino acids. Studies have shown that whey protein can help you gain muscle mass and lose body fat quickly. If you are lacking even after eating high protein foods, this could be a helpful supplement for you. 

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The Keto Diet (aka Ketogenetic or Ketosis Diet) is famously known across the fitness and health world for helping people reach their wellness goals. The Keto Diet is a highly effective tool for weight loss because it utilizes the body’s natural processes to break down fat faster.  

Of course, this diet presents challenges and constructing a Keto diet plan can be difficult if you don’t understand how the body works. Being able to trigger ketosis is key to succeeding, but not many know what that means. We’re here to help you understand the Ketogenic Diet and its ins and outs so you can decide if it aligns best with your health goals! 

Table of Contents 

The Basics of The Keto Diet 

Understanding Glucose and Its Role In Your Body 

What Are Ketones? 

The Benefits of The Keto Diet 

How To Follow a Keto Diet Plan 

Potential Downsides to The Keto Diet 

The Basics of the Keto Diet 

The Keto Diet is a plan designed to put your body into a constant state of ketogenesis. In this state, your body burns fat for fuel rather than carbs! As you would expect, this means severely limiting carbohydrate intake and replacing them with other energy sources.  It also prioritizes getting more daily caloric intake from fats than from protein, as high levels of protein can interfere with maintaining a ketogenic state. 

In practice, the Keto Diet consists of consuming less than 50g of carbohydrates per day. For reference, a cup of cooked white rice has 44g of carbs.  A “normal” diet might involve consuming around 225-325g of carbs per day, so this can be a big change from the way you usually eat. 

With the Keto Diet, you will completely avoid foods you usually think of as “carby”, like bread, pasta, potatoes, or rice.  Since you still obtain a certain amount of carbs from even low-carb foods, you won’t have room in your daily carb budget for higher, carb-heavy foods (that means passing on your Morning Muffin from Starbucks!) 

Understanding Glucose and Its Role In Your Body 

Glucose comes from almost all the foods you eat and provides the body with the energy it needs to function properly. Normally, you need about 10% of your daily calories to come from glucose. Your body gets its energy from what you eat each day and will usually hold that energy (in the short term) in the form of glucose.  

If you think of energy as money that your body “spends” on activities like jumping or thinking, then glucose is like cash. Quick and easy to use. Carbohydrates are easily broken down into glucose molecules, which is why they are a fast source of energy (and why you crave carbs when you’re tired). When you have more energy than you need (excess calories), your body stores those calories by converting the glucose into fat. So, if glucose is cash in your wallet, then fat is money in the bank. 

Low glucose levels in the body stimulate a state of Gluconeogenesis. This involves the liver generating glucose from non-carbohydrate sources like lactate or certain amino acids. However, this process makes it difficult for the body to keep up with its energy demands, especially if your diet is very low in carbohydrates. This is when the body turns to glucose’s close “energy-cousin,” ketones.  

What Are Ketones?

Whereas glucose is created via the breakdown of carbohydrates, ketone bodies are generated via the breakdown of fat. This process is called ketogenesis. So now, instead of storing new fat, we are aggressively breaking down our existing fat stores to solve the fuel shortage created by not consuming carbohydrates. 

Optimal levels for ketones while on the Ketogenic Diet are about 0.5 – 3 mg/dL in the blood. To reach these levels, a strict restriction of carbs is necessary. If you want to measure these levels accurately, there are blood ketone measurement devices available, as well as breath and urine tests, to test your body’s ketone levels. However, this isn’t necessary unless you want to keep a rigid regime.  

The Benefits of The Keto Diet 

Having more ketone bodies in your bloodstream instead of normal blood sugar (glucose), is associated with a number of beneficial health effects. Weight loss alone is an incredibly important health effect.  In fact, by losing weight you are improving your ability to fight or prevent many of the most important chronic diseases and doing one of the best things you for preventive health and wellness.

Ketosis and Weight Loss 

Ketogenic diets have been shown to be effective for weight loss. Unfortunately, it’s not well understood why it leads to weight loss. While it may seem obvious based on the fat-burning mechanism caused by ketogenesis, regardless of if your body is using fat or glucose for fuel; eating more calories than you burn will still cause weight gain. 

There are several theories on how Ketogenic Diets lead to weight loss. The leading theory, based on available studies, is that it suppresses appetite. This may be because the Keto diet allows the consumption of more protein and fat than a normal diet does, and since protein and fat are more filling than carbohydrates, you feel hungry less often.  

There also may be a direct appetite suppression effect by the ketone bodies themselves. Either way, it seems that people eat fewer calories per day when on the keto diet and this seems to contribute to weight loss. 

There are other more complicated theories as to why ketogenesis causes weight loss. Some of the most popular notions are related to metabolic topics like resting energy expenditure, the balance of lipogenesis vs. lipolysis (or the creation of and burning of fat in storage, respectively), and the amount of energy bodies use to break down food over the amount of energy that food provides.  

Each of these may provide some insight into the effectiveness of keto diet, but none have substantial clinical evidence to support them yet.  

Lower Cholesterol 

Being on a Ketogenic Diet can decrease the amount of cholesterol and lipids in your blood despite the high amounts of fat allowed. This is likely due to the decrease in blood sugar. High blood sugar would ordinarily stimulate the body to release more cholesterol and triglycerides into the bloodstream.  These molecules are major sources of plaque which causes heart attacks and strokes. 

Studies have shown that people following a Keto Diet are more likely to have lower levels of “bad cholesterol” (LDL) and high levels of “good cholesterol (HDL). This can reduce the chances of developing heart disease and other complications.  

However, this also depends on how well you balance this diet, as it is easy to overdo fatty foods on the Keto Diet, which are known to lead to heart disease and other health issues.  

Regulates Blood Sugar Levels 

Speaking of blood sugar – consistently high levels of glucose in your blood stream can cause your pancreas to lose its ability to regulate your blood sugar which can lead to diabetes.  

Diabetes is an incredibly destructive disease, and one of the leading causes of morbidity and mortality in the United States. The Keto Diet has been shown to be effective at preventing and treating diabetes alongside medication for the disease. 

Other Health Benefits 

There are many other potential benefits that come with eating a keto-friendly diet. You can feel more energized and happier due to the increase in healthier foods and removal of processed foods. Other benefits that have been found can be found below.  

• Manage hormonal disorders like Polycystic ovary syndrome (PCOS) 
• Help prevent breakouts by lowering insulin levels which normally trigger the release of acne-causing hormones 
• It may play a role as an adjuvant therapy for cancer (meaning, it may be useful alongside chemotherapy and other cancer treatments) 
• Initially created as a treatment for epilepsy, the keto diet has long been known to be effective for reducing seizures 
• Can protect the brain and nerve cells to help prevent dementia and protect against or manage Alzheimer’s 

How To Follow a Keto Diet Plan

When you do keto, your diet will revolve around high fat foods like cheese or oils, as well as fatty proteins like red meat or fish. Ideally, you’ll utilize your 50g carb limit to make sure you’re getting plenty of fruits and vegetables.  

Eating ONLY high fat meats and cheese all day will technically work for a keto diet, but it’ll mean you’re not getting a lot of necessary nutrients in your diet and it’s not recommended. Nuts are also an important component of a low carb diet since they’re high in fat, reasonably low in carbs, and packed with vitamins and minerals. 

A sample Keto Diet plan might include: 

Breakfast: Broccoli cheddar quiche made with coconut creamer, eggs, almond and coconut flour, and vegan cheddar cheese 

Lunch: Mini eggplant pizza, replacing the traditional dough with sliced eggplants. Top with a big helping of arugula, cherry tomatoes, mushrooms, shredded chicken breast, red onion, balsamic glaze, and low-fat mozzarella cheese and voila! 

Dinner: Keto Big Mac sliders made with beyond beef and vegan cheddar cheese 

Dessert: Chocolate chip cookies made with almond or coconut flour and monkfruit sugar instead of regular flour and brown sugar. 

Snack: Cream cheese avocado dip with carrots, celery, and baked sweet potato veggie sticks for dipping 

Potential Downsides to the Keto Diet 

For many, maintaining a very low amount of carbohydrates can be difficult to maintain. Many people fall back into their old eating habits and gain back the weight they lost. In the end, rapid and significant weight loss does not matter if it is not maintained in the long term.  

That being said, sustainability is a major challenge for every weight loss method. There is little data on whether a keto diet is any harder to maintain than other options like low calorie or low-fat diets.  However, there are studies suggesting that keto diet can be a highly effective long term weight loss option when combined with Mediterranean Diet in the maintenance phase.  

Some people may also experience other symptoms, such as muscle cramps, bad breath, changes in bowel habits, keto-flu, and loss of energy 

The Keto Flu 

It is unclear exactly why, but starting a Keto Diet may cause flu-like symptoms. About 2-3 days after starting a Ketogenic Diet symptoms like headache, brain fog, fatigue, nausea, constipation, difficulty sleeping, and body aches can appear.  

Some health officials suggest this is due to a “withdrawal” from the lack of carbohydrates, an immunity reaction in the body, or simply a change in your gut’s microbiome. Whatever its cause, to avoid the keto flu or to reduce its effects, starting slow, staying hydrated, resting, and more can help. 

Long-Term Concerns 

Going through long-term periods with consuming low amounts of carbohydrates but very high fats has been shown to promote inflammation and advance biological aging. There have also been studies showing potential cardiovascular concerns with long term Keto Diet. As such, it is only recommended that this diet be followed short-term, or in tandem with another diet that can help you control your fat and carb intake. 

Cardiovascular Issues 

The Keto Diet can lead to very high levels of saturated fat and cholesterol, especially with the “bacon and cheese” version of the diet. Just because bacon and cheese are technically allowed on this diet, eating them every day can have serious health risks! 

Even though people seem to have lower cholesterol as a result of Keto dieting, that may only be due to them losing weight or managing their diabetes. For an otherwise fit person, long term, it is possible that Keto could increase risk of heart disease or stroke.  

Possible Nutrition Deficiency 

As mentioned above, this diet tends to exclude foods which are important for good health like whole grains, fruits, and veggies. Studies on epileptic patients using the keto diet have shown that it can cause micronutrient deficiencies. 

TL; DR  

When you eat extremely low amounts of carbohydrates (about 50 grams or less a day), the body runs out of the blood sugar it needs to keep going. After a few days, your body will start breaking down proteins and fats for energy instead which can help you lose weight. This is usually only an ideal diet for short-term use! 

If eating a very low carbohydrate diet is something you think you can handle, then it can absolutely improve your health via weight loss and better blood sugar control.  However, long-term, we would encourage you to look into switching to a more sustainable choice like the Mediterranean Diet as your maintenance phase diet. 

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Every meal can have an impact on your health, but maybe none so much as your lunch. “It’s just one meal!” you might be thinking, but that’s simply not true! Eating a quality and healthy lunch has the power to make or break the rest of your day!  

The Hard Facts 

The truth is, skipping lunch (or any meal, really) creates a domino effect on your wellbeing. Approximately 3 out of 4 people who skip meals fail to consume enough essential vitamins and minerals needed to stay healthy and energized. Even worse still, skipping lunch causes your body to go into “starvation mode,” which triggers those intense cravings for fatty, greasy, salty, convenience foods.  

The body’s response to a skipped meal is to overeat to try and regain the nutrition it missed out on. The result is usually consuming lower food quality and more calories than if you had just eaten lunch in the first place. 

Basically, skipping a meal isn’t simply missed, it creates a domino effect that’s hard to recover from! 

Lunch Fuels Your Brain and Body 

Have you ever felt super sluggish after working through your lunch break? Over 70% of employees say the number one reason they don’t take their lunch break is because they have too much work to do. However, the strategy of skipping lunch to make time for more work actually works against you. 

 Skipping lunch is associated with mental fatigue and poor memory because your body hasn’t gotten the nutrients it needs. In fact, passing on your mid-day meal can cause your blood sugar to drop which makes you feel sleepy, weak, and even disoriented in some cases. When you’re tired, you’re more likely to be irritable and experience brain fog, which can create a cycle of depletion. 

On the other hand, eating a large lunch or an unhealthy lunch can cause a spike in blood sugar, which can lead to mental fatigue. It can also backfire and cause you to eat worse food later in the day! (And a whole new set of problems comes with that, too…)  

Eating a balanced lunch complete with healthy foods every day is the key to staying alert, energized, and on top of your A-Game. But odds are when you think of “healthy,” you probably picture chomping down on a salad sans-dressing. The good news is eating clean doesn’t have to mean sacrificing flavor. Our fresh, chef-crafted meals make it easy to eat delicious and nutritious lunches.  

Weight Loss and The Irony of Skipping Lunch 

If you’re trying to lose weight, not eating is NOT the answer! Remember how skipping a meal causes your body to go into “starvation mode?” Skipping a meal simply alerts the body that you’re at risk for starvation which means it stores more calories in preparation for “survival” later on. This causes your metabolic rate to slow down and your carb-cravings to go into overdrive.  

Studies find that skipping meals lowers your metabolic rate and you burn fewer calories. It’s a lot like removing a workout from your day! So not only will you consume more calories by the end of the day, but your body burns less of them off. 

There’s plenty of research that has proven time and again that those who skip meals are more likely to be overweight or obese. Starvation is not the answer. If you want to lose weight or avoid putting on extra pounds, then you must eat! 

What Else Can Happen If You Skip Lunch 

There’s a big association between blood pressure, heart disease, diabetes, higher BMIs, and more in those that eat less throughout the day! Young adults who skip meals are likely to eat more added sugar, have a lower nutrient intake, and have a lower Healthy Eating Index than those that ate a well-balanced lunch. Other things that can happen when you skip lunch can include: 

• Feeling anxious 
• Being at a higher risk for nutrient deficiencies 
• Developing digestion issues 
• Being at a higher risk for developing an eating disorder 
• Slowing down your metabolism 
• Losing the ability to focus 
• Lack of healthy skin, hair, and nails 
• A decline in overall health over time 

While these may take time to develop, you’re certainly not doing yourself any favors playing a risky game of lunch skipping. Fitting in your lunch break is a simple way to save yourself a possible future of lengthy and scary health problems. 

A Good Lunch = A Good Life! 

Making sure you have a satisfying and healthy lunch every day can prevent the above issues from ever happening. And of course, it can help you avoid the dreaded hangry syndrome (which is pleasant for anybody). 

A good lunch keeps your metabolism going strong, which in turn results in better, healthier body systems overall. Whether you want to lose weight, be more productive in the afternoon, or just feel better, the key lies in taking your lunch break.  

The post Top 3 Scientifically Proven Health Benefits of Lunch appeared first on Fresh n' Lean.

Have you ever opted to work through lunch on a busy workday in order to get more done? Most Millennials say they skip lunch to “get ahead“ at work, but is this a smart move? You always hear that breakfast is “the most important meal of the day,” but lunch is pretty important too – it fuels the second half of your day and has a huge effect on your physical and mental performance. 

Why is Lunch Such a Big Deal? 

Not eating a balanced lunch complete with healthy fats, proteins, vitamins, and more means less energy in the afternoon (and no, pecking at that bag of trail mix throughout the day doesn’t count as lunch!)  

Skipping lunch can leave you feeling sluggish, tired, slow, and generally just NOT in the mood to do anything productive. If you pass on your break to finish a big work assignment, you might be doing more harm than good!  

What Happens To Your Body When You Skip Lunch 

When you skip lunch, you get overly hungry and usually end up reaching for easy, quick, high-calorie foods that you’ll likely regret an hour later – AKA a major midday carbo load.  

If you’ve ever found yourself craving carbs during the day it’s probably because you’re not getting the nutrients you need. When you miss a meal or overcompensate with highly processed foods your body goes into “survival mode.” 

Basically, your decision-making abilities get overtaken by your body’s natural response to skipping lunch and you start making bad food choices. In fact, skipping lunch can also lower the quality of your diet which can lead to major health problems down the road.  

Your Health Suffers When You Don’t Eat 

Is it really that bad to skip a meal? Studies show that both your mental and physical health takes a hit when you don’t do lunch properly — that is, if you skipping it altogether, or eat too much or too little during the day! It’s all about finding the sweet spot to keep you performing at and feeling your best.

What Should You Be Eating for Lunch? 

When you think “lunch”, you probably imagine leftovers, sandwiches, or some takeout down the street from the office. The good news is you don’t need to follow a formula when it comes to your lunch. As long as you avoid carb-heavy foods like white bread and include a rotating variety of vegetables, fruit, protein, and whole grain you’ll be on the right track.  

When it comes to eating right you don’t need to try to squeeze in every tier on the food pyramid into one meal. Instead, your goal should be to balance out the meals you eat throughout the day with a healthy serving from each food group. 

You also don’t need to stuff yourself full of salads either! While leafy greens can help, losing weight, staying healthy, and meeting all your fitness goals isn’t contingent on a diet made up exclusively of kale. Making a few substitutions in your diet can make a big difference. For example, swapping out butter for olive oil when cooking, or eating fresh or frozen fruit instead of dried.  

Bottom line… 

Lunch should be your priority. If you want to get ahead at work, take your break. Studies show that workers who take a consistent lunch break report feeling more refreshed, productive, and happier. Plus, fueling the second half of your day is a big part of job performance and mental clarity. You’re not doing you or your boss any favors by being hungry! 

The post The Impact of Lunch appeared first on Fresh n' Lean.