Healthy meal updates — Easy breakfast meal prep to last you an entire workweek – and it's cheap | The Sun

IF you're pressed for time and want a healthy option to pick up on your way out of your house and into work, this is the recipe for you.

Overnight oats are a popular breakfast choice all around the world. Everyone, from celebrities to food bloggers, swears by their simple bowl of overnight oats.

A TikTok user who goes by Lianne (@liannez_) is a nursing student who shared her go-to overnight oats meal prep recipe on the platform.

She starts by adding oats and almond milk to the bottom of four containers. She then added sliced strawberries, bananas, chia pudding, white chocolate chips, and blueberries.

Lianne topped the prepped oats with honey before putting in the fridge overnight.

Follow our healthy meals updates blog for the latest…

  • By Jennifer Korn

    Foods to avoid before bed

    Below are the five worst foods to eat before bed, as they could disrupt your sleep:

    • Chocolate
    • Cheese
    • Spicy food
    • Ice cream
    • Crisps

    World's healthiest food revealed

    According to a study, watercress is the world's healthiest food.

    Spinach, broccoli, parsley, pumpkin, and romaine lettuce are also among the healthiest foods.

    The study was published in the Centers for Disease Control and Prevention journal, Preventing Chronic Disease.

    World's healthiest food revealed

    According to a study, watercress is the world's healthiest food.

    Spinach, broccoli, parsley, pumpkin, and romaine lettuce are also among the healthiest foods.

    The study was published in the Centers for Disease Control and Prevention journal, Preventing Chronic Disease.

    • By Amanda Castro

      Myth-busting: Are potatoes good for you?

      Potatoes are high in nutrients and provide nutrients that we don't get enough of, such as potassium and fiber.

      If you consume the peel, they're a good source of potassium, vitamin C, vitamin B6, and fiber.

      Other advantages of potatoes include:

      • Food allergies are rare
      • Inexpensive
      • Naturally gluten-free
      • Help your workout
      • Improve digestive health

      10 simple superfoods

      Here are 10 superfoods to help boost your health:

      • Eggs
      • Bananas
      • Oats
      • Prunes
      • Lentils
      • Almonds
      • Mushrooms
      • Broccoli
      • Garlic
      • Coffee

      Many food companies partaking in 'shrinkflation

      Shrinkflation is when companies shrink the size of product packaging, but keep prices the same.

      Servings also shrink, particularly when the product is a single-serve package.

      Some companies that cut sizes include:

      • Chobani
      • Folgers
      • PepsiCo
      • Nabisco

      What you'll find on your Nutrition Facts labels

      When looking at the Nutrition Facts label, here is what you will find, top to bottom:

      • Serving information
      • Calories
      • Nutrients
        • Total fat (saturated and trans fat)
        • Cholesterol
        • Sodium
        • Total Carbohydrate (dietary fiber, total sugars)
        • Protein
        • Vitamin D
        • Calcium
        • Iron
        • Potassium

        Understanding the Nutrition Facts label on your foods

        The information in the main or top area of the sample nutrition label (below) might differ depending on the food or beverage product; it comprises product-specific information (serving size, calories, and nutritional information).

        The footnote at the bottom explains the % Daily Value and offers the amount of calories used for basic nutrition recommendations.

        How air fryers work

        Contrary to what you may believe, air fryers don't actually fry food at all, as hot oil isn't used.

        The machine operates similarly to a convection oven.

        Hot air is created by a heating element, and a fan circulates the air around the food.

        The vegetables or meat you put in the appliance are held up in the basket, allowing the hot air to move around all sides of it.

        • By Amanda Castro

          Foods to keep your eyes at 20/20

          Whether you have a family history of vision difficulties or are attempting to combat eye strain in your daily life, here are 12 foods to improve eye health from CNET:

          • Broccoli
          • Salmon
          • Carrots
          • Sunflower seeds
          • Kiwi
          • Oysters
          • Spinach
          • Eggs
          • Almonds
          • Yogurt
          • Oranges
          • Strawberries

          Healthy high-fat foods

          There are plenty of high-fat foods that are extremely healthy. This is because there are "good" types of fats, including Omega-3s.

          Some healthy high-fat foods include:

          • Fatty fish (salmon)
          • Flaxseed
          • Avocado
          • Nuts
          • Tahini
          • Eggs
          • Olive oil

          Healthy carbs

          While many foods with carbs are considered unhealthy, below is a list of healthy options:

          • Sweet potatoes
          • Quinoa
          • Chickpeas
          • Lentils
          • Bananas
          • Barley
          • Brown Rice
          • Oats
          • Buckwheat
          • Beets

          Myth-busting: Is Orzo good for you?

          Eating orzo is practically the same as eating pasta; therefore, orzo is just as healthful as pasta.

          And, much like pasta, the healthiness of your orzo is determined by the flour used to make it; whole wheat orzo has more nutrients than white flour orzo.

          So, like spaghetti, orzo can be healthy in general, but you need to be cautious if you have particular dietary limitations.

          However, to get the most out of your orzo, pair it with other healthful meals.

          Making a salad using it, for example, allows you to experiment with different types of greens and vegetables.

          Plus, because it's pasta, you can add a variety of delectable sauces to your recipes.

          Swap coffee for tea

          “Tea is an excellent substitute for coffee as the majority of teas contain half the amount of caffeine than coffee,” Dr. Calcasola, registered GP and Chief Medical Officer at Get A Drip.

          “You are far less more likely to suffer from jitters, anxiety or heart issues just from drinking tea. 

          The doctor went on to recommend chai tea or kombucha.

          Healthy pumpkin spice products to use this fall

          Sometimes, you don't want to leave your house for the perfect pumpkin spice latte.

          Here are some healthy pumpkin spice products to grab on your next trip to the supermarket:

          • Clean Simple Eats Pumpkin Protein
          • Nuttzo Pumpkin Spice
          • Chobani Zero Sugar Pumpkin Spice Yogurt
          • Rx Bar Pumpkin Spice
          • Elmhurst Oat Creamer Pumpkin Spice
          • Simple Mills Pumpkin Pancake & Waffle Mix
          • Oats Overnight PumpkinSpice
          • Republic of Tea Organic Golden Pumpkin Tea Bags
          • Evergreen Pumpkin & Pecan Frozen Mini Waffles
          • Bobo's Pumpkin Spice Oat Bite
          • Chosen Foods Pumpkin Spice Avocado Oil Spray
          • La Terra Fina Pumpkin Spice Dessert Dip
          • Laird Superfood Pumpkin Spice Instant Latte
          • Simply Organic Pumpkin Surprise
          • By Amanda Castro

            What to consume to look after your lungs

            The following is a list of foods to eat to care for your lungs, per The Mirror:

            • Coffee
            • Fruits and vegetables
            • Turmeric

            Exercise is also recommended to care for and strengthen your lungs. At least 30 minutes of moderate physical activity five days per week is recommended.

            Your lungs can be affected by what you eat

            The food we consume affects our overall health in a variety of ways, including how healthy our lungs are.

            Our nutrition is critical to maintaining our entire strength and health, which includes our lungs.

            The sort of food we eat is essential for this since some studies relate particular foods to lower lung health.

            A 2007 research study found that cured beef was "associated independently with an obstructive pattern of lung function and increased odds of COPD."

            COPD, or chronic obstructive pulmonary disease, refers to a collection of disorders that can cause breathing issues in people.

            Keto drinks to try on your next trip to Starbucks, conclusion

            More keto drinks to try at Starbucks:

            • Vanilla Bean Coconut Milk Latte
            • Iced Pineapple Black Tea Infusion
            • Low-Carb Iced Matcha Tea Latte
            • Keto Pink Drink
            • Keto White Drink (unsweetened peach citrus white tea with ice, some heavy cream, and a few pumps of sugar-free vanilla syrup)
            • Keto Horchata (shaken iced white tea minus the sugar, a couple of pumps of sugar-free cinnamon syrup, a splash of heavy cream for texture)
            • Iced Skinny Cinnamon Dolce Latte
            • Sparkling Water
            • Double Shot on Ice
            • Chai
            • Iced Black Tea
            • Iced Green Tea
            • Iced Passion Tango Tea
            • Low-Carb Iced Pineapple Matcha
            • Peach Citrus White Tea
            • Spindrift flavored sparkling water
            • Iced Toasted Vanilla Oatmilk Shaken Espresso
            • Oleato Caffe Latte
            • Oleato Golden Foam Cold Brew

            Keto drinks to try on your next trip to Starbucks, continued

            Here are some keto drinks to try at Starbucks as listed by Tasting Table:

            • Dark roast
            • Espresso
            • Espresso con Panna
            • Americano
            • Iced Shaken Espresso
            • Low-Carb Cappuccino
            • Low-Card Caffè Misto
            • Almond Flat White
            • Low-Carb Latte
            • Cold Brew
            • Low-Carb Iced Blonde Vanilla Latte
            • Nitro Cold Brew
            • Keto Iced Mocha
            • Keto London Fog
            • Keto Vanilla Sweet Cream Nitro Cold Brew
            • Keto Frappuccino
            • Low-Carb Caramel Macchiato
            • Iced Pumpkin Spice Latte
            • Low-Carb Gingerbread Latte

            Keto drinks to try on your next trip to Starbucks

            Starbucks offers a variety of low-carb alternatives, and customers are changing the menu to accommodate keto diets.

            For those Starbucks fans out there, here is a list of beverages that may be purchased without jeopardizing ketosis.

            Stick to a Grande size for a little more enjoyment while keeping portion sizes small.

            Once you've mastered it, you may even attempt ordering your own customized concoctions if the line behind you isn't too lengthy.

            Foods that help correct hormone imbalance

            Eating a balanced diet rich in vegetables, good fats, protein, fiber, and vitamins provides the body with the energy it requires as well as the resources it needs to correctly metabolize hormones, she says.

            Certain meals are particularly beneficial to hormone health.

            These foods are not only wonderful for hormone health, but they also have a variety of additional advantages, making them a no-brainer addition to any diet.

            • Chia seeds
            • Olive oil
            • Salmon
            • Cruciferous vegetables (ie: broccoli, cauliflower, Brussels sprouts, cabbage)
            • Dark leafy greens (ie: dandelion root, collard greens, etc)
            • Sweet potatoes
            • Brazil nuts