How to get healthy, simple meals on the table in a flash!

The post A Dietitian’s Guide to Meal Prep: Getting Healthy Foods on the Table Fast appeared first on MyFitnessPal Blog.

One minute, your favorite podcaster is telling you to train fasted for faster fat loss. Next, a coach on social media is insisting you should eat before your workout to see real results. 

But… who’s right?

If you feel confused, you’re not alone. With fitness advice coming at you from every direction, it’s no wonder fueling your workouts feels more complicated than it should be. But here’s the thing: your body isn’t a podcast experiment or an algorithm, it’s giving you signals every day.

As a registered dietitian and personal trainer, I see it all the time: people unknowingly underfueling their workouts in the name of weight loss or “optimization,” then wondering why they feel exhausted, stalled, or stuck (1). And yes, those are real signs your body may not be getting enough fuel.

Let’s break down why eating enough matters for exercise, how underfueling can show up, and what to listen for when your body is asking for more.

Why Eating Enough Matters When You Exercise

Your body doesn’t just want calories, it needs them to support every function you rely on every day, from breathing and thinking to moving and training. When you exercise, your energy demands go up: your muscles use fuel to contract, your nervous system coordinates movement, and your body works to repair and adapt afterward (2). That’s why eating enough calories with the right mix of nutrients matters for both performance and recovery.

Research in sports nutrition describes something called energy availability, or the amount of dietary energy left over for your body’s everyday processes after accounting for the energy you expend during exercise.(3) If energy intake doesn’t keep up with exercise energy expenditure, your body can’t fully support things like muscle repair, hormone function, and even immune health, which directly affects how well you perform and adapt to training.(1,4)

In short, eating enough isn’t just about eating calories to achieve a desired number on a scale, it’s about giving your body the fuel it needs to perform, recover, and get stronger as you exercise. 

You might also like

Ask the Dietitian: Should I Eat Back My Exercise Calories 

Signs You’re Not Eating Enough to Fuel Your Workouts

Unsure if you’re eating enough calories to support your workouts? Check in with yourself and the following signs and symptoms that typically pop up when you’re underfueling. 

Low Energy and Persistent Fatigue

Feeling run down all the time can be a sign you’re not eating enough to support your activity level. Research shows that when calorie intake doesn’t meet the increased energy demands of exercise, normal functioning can become compromised (1,3,4). Over time, this energy shortfall can leave you feeling drained both in and out of the gym.

In real life, this might look like struggling to stay awake during the workday, skipping workouts you normally enjoy, or passing on social plans simply because you don’t have the energy to spare.

Slow Recovery, Ongoing Soreness, and/or Declining Performance

Protein powers muscle recovery (2). When you strength train or do any intense workout, tiny muscle fibers get stressed and need repair. Protein provides the building blocks for this repair and growth (2). Not getting enough protein can lead to slower recovery and lingering soreness that makes your next workout feel tougher than it should (1,3,4).

Calories, especially from carbs, fuel your performance (2). Carbohydrates refill your muscle glycogen, which is the main energy your muscles rely on during most workouts (2). If glycogen stores are low, your strength, endurance, and overall workout intensity can take a hit (1,3,4). Eating enough carbs helps you train harder, recover faster, and get the most out of every session.

You might also like

Guide to Protein: Benefits, Sources, and How Much You Really Need

Physical Symptoms You Might Not Expect

When your calorie intake isn’t enough to meet the energy demands of daily life plus exercise, your body shifts into “survival mode” and starts down‑regulating systems like metabolism and hormone production to conserve energy (1,3,4). This response can increase the risk of illness or injury as your immune system takes a hit with the low energy intakes (1). 

Prolonged low energy availability, the gap between what you eat and what your body expends, has been linked to a syndrome known as Relative Energy Deficiency in Sport (RED‑S) (1,5). This condition affects metabolic and hormonal balance as well as training outcomes (1,5). RED‑S can also show up as changes in bone health, with higher risk of stress fractures, as well as implications for reproductive health, especially in women who lose their periods (1). 

Using MyFitnessPal to Support Your Nutrition and Fitness Goals

MyFitnessPal is here to help you stay on track with both your nutrition and fitness goals, and of course proper fueling is a big part of that. For example, did you know you can adjust your activity levels in your profile so the app better estimates your daily calorie needs? And you can adjust your nutrient goals – making it easier to support your energy requirements whether you’re training hard or taking a rest day. By entering your personal goals, whether it’s eating enough protein, hitting your calorie target, or staying hydrated, you can track your progress week by week and turn healthy habits into a regular part of your routine. 

See how to update your nutrient needs in MyFitnessPal 

And don’t forget your personalized nutrition overview. The more consistently you log your food, the more insightful this breakdown becomes. It makes it easy to spot trends over time, see where adjustments may be needed, and support you in fueling your workouts and recovery in a way that aligns with your goals. 

Explore My Weekly Report in the app 

Bottom Line

At the end of the day, there’s no one-size-fits-all answer to pre- or post-workout nutrition. Many may have opinions, but your body is the best guide. Paying attention to how you feel, recovering well, and performing consistently are the clearest signs that you’re fueling properly.

Eating enough calories and the right balance of nutrients isn’t just about weight or appearance, it’s about giving your body the energy it needs to perform, recover, and adapt to your training. Signs like persistent fatigue, slow recovery, lingering soreness, or unexpected physical symptoms may indicate it’s time to reassess your nutrition strategy (1,3,4). MyFitnessPal dietitian Brookell White shares, “Fueling your body properly is important to achieve your goals. Think of it as a form of self-care that helps you train smarter, recover faster, and feel your best.”

The good news? Tools like MyFitnessPal make it easier than ever to track your nutrition. By adjusting your activity levels, tracking habits, and monitoring your macronutrients, you can support your body in getting the nutrients it needs, both for your workouts and in your daily life.

Read next

Nutrition Considerations for Performance Gains

The post How Do I Know if I am Eating Enough to Support My Workout? appeared first on MyFitnessPal Blog.

Bright, lemony chicken skewers right off the grill pair nicely with squash for a high-protein meal that packs a ton of flavor.

The post Lemony Chicken Skewers With Squash Salad appeared first on MyFitnessPal Blog.

One minute, your favorite podcaster is telling you to train fasted for faster fat loss. Next, a coach on social media is insisting you should eat before your workout to see real results. 

But… who’s right?

If you feel confused, you’re not alone. With fitness advice coming at you from every direction, it’s no wonder fueling your workouts feels more complicated than it should be. But here’s the thing: your body isn’t a podcast experiment or an algorithm, it’s giving you signals every day.

As a registered dietitian and personal trainer, I see it all the time: people unknowingly underfueling their workouts in the name of weight loss or “optimization,” then wondering why they feel exhausted, stalled, or stuck (1). And yes, those are real signs your body may not be getting enough fuel.

Let’s break down why eating enough matters for exercise, how underfueling can show up, and what to listen for when your body is asking for more.

Why Eating Enough Matters When You Exercise

Your body doesn’t just want calories, it needs them to support every function you rely on every day, from breathing and thinking to moving and training. When you exercise, your energy demands go up: your muscles use fuel to contract, your nervous system coordinates movement, and your body works to repair and adapt afterward (2). That’s why eating enough calories with the right mix of nutrients matters for both performance and recovery.

Research in sports nutrition describes something called energy availability, or the amount of dietary energy left over for your body’s everyday processes after accounting for the energy you expend during exercise.(3) If energy intake doesn’t keep up with exercise energy expenditure, your body can’t fully support things like muscle repair, hormone function, and even immune health, which directly affects how well you perform and adapt to training.(1,4)

In short, eating enough isn’t just about eating calories to achieve a desired number on a scale, it’s about giving your body the fuel it needs to perform, recover, and get stronger as you exercise. 

You might also like

Ask the Dietitian: Should I Eat Back My Exercise Calories 

Signs You’re Not Eating Enough to Fuel Your Workouts

Unsure if you’re eating enough calories to support your workouts? Check in with yourself and the following signs and symptoms that typically pop up when you’re underfueling. 

Low Energy and Persistent Fatigue

Feeling run down all the time can be a sign you’re not eating enough to support your activity level. Research shows that when calorie intake doesn’t meet the increased energy demands of exercise, normal functioning can become compromised (1,3,4). Over time, this energy shortfall can leave you feeling drained both in and out of the gym.

In real life, this might look like struggling to stay awake during the workday, skipping workouts you normally enjoy, or passing on social plans simply because you don’t have the energy to spare.

Slow Recovery, Ongoing Soreness, and/or Declining Performance

Protein powers muscle recovery (2). When you strength train or do any intense workout, tiny muscle fibers get stressed and need repair. Protein provides the building blocks for this repair and growth (2). Not getting enough protein can lead to slower recovery and lingering soreness that makes your next workout feel tougher than it should (1,3,4).

Calories, especially from carbs, fuel your performance (2). Carbohydrates refill your muscle glycogen, which is the main energy your muscles rely on during most workouts (2). If glycogen stores are low, your strength, endurance, and overall workout intensity can take a hit (1,3,4). Eating enough carbs helps you train harder, recover faster, and get the most out of every session.

You might also like

Guide to Protein: Benefits, Sources, and How Much You Really Need

Physical Symptoms You Might Not Expect

When your calorie intake isn’t enough to meet the energy demands of daily life plus exercise, your body shifts into “survival mode” and starts down‑regulating systems like metabolism and hormone production to conserve energy (1,3,4). This response can increase the risk of illness or injury as your immune system takes a hit with the low energy intakes (1). 

Prolonged low energy availability, the gap between what you eat and what your body expends, has been linked to a syndrome known as Relative Energy Deficiency in Sport (RED‑S) (1,5). This condition affects metabolic and hormonal balance as well as training outcomes (1,5). RED‑S can also show up as changes in bone health, with higher risk of stress fractures, as well as implications for reproductive health, especially in women who lose their periods (1). 

Using MyFitnessPal to Support Your Nutrition and Fitness Goals

MyFitnessPal is here to help you stay on track with both your nutrition and fitness goals, and of course proper fueling is a big part of that. For example, did you know you can adjust your activity levels in your profile so the app better estimates your daily calorie needs? And you can adjust your nutrient goals – making it easier to support your energy requirements whether you’re training hard or taking a rest day. By entering your personal goals, whether it’s eating enough protein, hitting your calorie target, or staying hydrated, you can track your progress week by week and turn healthy habits into a regular part of your routine. 

See how to update your nutrient needs in MyFitnessPal 

And don’t forget your personalized nutrition overview. The more consistently you log your food, the more insightful this breakdown becomes. It makes it easy to spot trends over time, see where adjustments may be needed, and support you in fueling your workouts and recovery in a way that aligns with your goals. 

Explore My Weekly Report in the app 

Bottom Line

At the end of the day, there’s no one-size-fits-all answer to pre- or post-workout nutrition. Many may have opinions, but your body is the best guide. Paying attention to how you feel, recovering well, and performing consistently are the clearest signs that you’re fueling properly.

Eating enough calories and the right balance of nutrients isn’t just about weight or appearance, it’s about giving your body the energy it needs to perform, recover, and adapt to your training. Signs like persistent fatigue, slow recovery, lingering soreness, or unexpected physical symptoms may indicate it’s time to reassess your nutrition strategy (1,3,4). MyFitnessPal dietitian Brookell White shares, “Fueling your body properly is important to achieve your goals. Think of it as a form of self-care that helps you train smarter, recover faster, and feel your best.”

The good news? Tools like MyFitnessPal make it easier than ever to track your nutrition. By adjusting your activity levels, tracking habits, and monitoring your macronutrients, you can support your body in getting the nutrients it needs, both for your workouts and in your daily life.

Read next

Nutrition Considerations for Performance Gains

The post How Do I Know if I am Eating Enough to Support My Workout? appeared first on MyFitnessPal Blog.

Learn the signs you may not be eating enough to fuel your workouts, plus how to adjust your intake to support energy, recovery, and performance.

The post How Do I Know if I am Eating Enough to Support My Workout? appeared first on MyFitnessPal Blog.

One minute, your favorite podcaster is telling you to train fasted for faster fat loss. Next, a coach on social media is insisting you should eat before your workout to see real results. 

But… who’s right?

If you feel confused, you’re not alone. With fitness advice coming at you from every direction, it’s no wonder fueling your workouts feels more complicated than it should be. But here’s the thing: your body isn’t a podcast experiment or an algorithm, it’s giving you signals every day.

As a registered dietitian and personal trainer, I see it all the time: people unknowingly underfueling their workouts in the name of weight loss or “optimization,” then wondering why they feel exhausted, stalled, or stuck (1). And yes, those are real signs your body may not be getting enough fuel.

Let’s break down why eating enough matters for exercise, how underfueling can show up, and what to listen for when your body is asking for more.

Why Eating Enough Matters When You Exercise

Your body doesn’t just want calories, it needs them to support every function you rely on every day, from breathing and thinking to moving and training. When you exercise, your energy demands go up: your muscles use fuel to contract, your nervous system coordinates movement, and your body works to repair and adapt afterward (2). That’s why eating enough calories with the right mix of nutrients matters for both performance and recovery.

Research in sports nutrition describes something called energy availability, or the amount of dietary energy left over for your body’s everyday processes after accounting for the energy you expend during exercise.(3) If energy intake doesn’t keep up with exercise energy expenditure, your body can’t fully support things like muscle repair, hormone function, and even immune health, which directly affects how well you perform and adapt to training.(1,4)

In short, eating enough isn’t just about eating calories to achieve a desired number on a scale, it’s about giving your body the fuel it needs to perform, recover, and get stronger as you exercise. 

You might also like

Ask the Dietitian: Should I Eat Back My Exercise Calories 

Signs You’re Not Eating Enough to Fuel Your Workouts

Unsure if you’re eating enough calories to support your workouts? Check in with yourself and the following signs and symptoms that typically pop up when you’re underfueling. 

Low Energy and Persistent Fatigue

Feeling run down all the time can be a sign you’re not eating enough to support your activity level. Research shows that when calorie intake doesn’t meet the increased energy demands of exercise, normal functioning can become compromised (1,3,4). Over time, this energy shortfall can leave you feeling drained both in and out of the gym.

In real life, this might look like struggling to stay awake during the workday, skipping workouts you normally enjoy, or passing on social plans simply because you don’t have the energy to spare.

Slow Recovery, Ongoing Soreness, and/or Declining Performance

Protein powers muscle recovery (2). When you strength train or do any intense workout, tiny muscle fibers get stressed and need repair. Protein provides the building blocks for this repair and growth (2). Not getting enough protein can lead to slower recovery and lingering soreness that makes your next workout feel tougher than it should (1,3,4).

Calories, especially from carbs, fuel your performance (2). Carbohydrates refill your muscle glycogen, which is the main energy your muscles rely on during most workouts (2). If glycogen stores are low, your strength, endurance, and overall workout intensity can take a hit (1,3,4). Eating enough carbs helps you train harder, recover faster, and get the most out of every session.

You might also like

Guide to Protein: Benefits, Sources, and How Much You Really Need

Physical Symptoms You Might Not Expect

When your calorie intake isn’t enough to meet the energy demands of daily life plus exercise, your body shifts into “survival mode” and starts down‑regulating systems like metabolism and hormone production to conserve energy (1,3,4). This response can increase the risk of illness or injury as your immune system takes a hit with the low energy intakes (1). 

Prolonged low energy availability, the gap between what you eat and what your body expends, has been linked to a syndrome known as Relative Energy Deficiency in Sport (RED‑S) (1,5). This condition affects metabolic and hormonal balance as well as training outcomes (1,5). RED‑S can also show up as changes in bone health, with higher risk of stress fractures, as well as implications for reproductive health, especially in women who lose their periods (1). 

Using MyFitnessPal to Support Your Nutrition and Fitness Goals

MyFitnessPal is here to help you stay on track with both your nutrition and fitness goals, and of course proper fueling is a big part of that. For example, did you know you can adjust your activity levels in your profile so the app better estimates your daily calorie needs? And you can adjust your nutrient goals – making it easier to support your energy requirements whether you’re training hard or taking a rest day. By entering your personal goals, whether it’s eating enough protein, hitting your calorie target, or staying hydrated, you can track your progress week by week and turn healthy habits into a regular part of your routine. 

See how to update your nutrient needs in MyFitnessPal 

And don’t forget your personalized nutrition overview. The more consistently you log your food, the more insightful this breakdown becomes. It makes it easy to spot trends over time, see where adjustments may be needed, and support you in fueling your workouts and recovery in a way that aligns with your goals. 

Explore My Weekly Report in the app 

Bottom Line

At the end of the day, there’s no one-size-fits-all answer to pre- or post-workout nutrition. Many may have opinions, but your body is the best guide. Paying attention to how you feel, recovering well, and performing consistently are the clearest signs that you’re fueling properly.

Eating enough calories and the right balance of nutrients isn’t just about weight or appearance, it’s about giving your body the energy it needs to perform, recover, and adapt to your training. Signs like persistent fatigue, slow recovery, lingering soreness, or unexpected physical symptoms may indicate it’s time to reassess your nutrition strategy (1,3,4). MyFitnessPal dietitian Brookell White shares, “Fueling your body properly is important to achieve your goals. Think of it as a form of self-care that helps you train smarter, recover faster, and feel your best.”

The good news? Tools like MyFitnessPal make it easier than ever to track your nutrition. By adjusting your activity levels, tracking habits, and monitoring your macronutrients, you can support your body in getting the nutrients it needs, both for your workouts and in your daily life.

Read next

Nutrition Considerations for Performance Gains

The post How Do I Know if I am Eating Enough to Support My Workout? appeared first on MyFitnessPal Blog.

Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado.

The post Grilled Honey Lime Chicken with Cowboy Caviar appeared first on MyFitnessPal Blog.

Tender chunks of chicken, a rich sauce with lots of vegetables, and a crispy topping? Yes, please! This retooling of chicken pot pie has a crunchy, light-as-air phyllo topping instead of a saturated fat-heavy pie crust. So, you’ll enjoy the same satisfying crunch with lots less fat and calories.

Try this recipe as a creative meal prep option. It’s easy to cut a slice and take it on-the-go to heat up later in the day.

Active Time: 30 minutes | Total Time: 45 minutes

One-Pan Chicken Pot Pie

Ingredients

• 1 1/4 lbs (567g) boneless, skinless chicken breasts, cut into 1-inch (2.4cm) chunks
• 3/4 tsp black pepper, divided
• 1 tbsp olive oil
• 1 medium leek, white and light green parts only, thinly sliced
• 2 medium carrots, peeled and diced into ½ inch cubes
• 2 stalks celery, diced into ½ inch cubes
• 1/2 tsp dried rosemary
• 3 tbsp all-purpose flour
• 2 1/2 cups (600g) low-sodium chicken broth
• 3/4 cup (108g) frozen peas
• 1/2 lemon, zested
• 1/2 tsp salt 
• 6 sheets phyllo dough

Directions

Preheat the oven to 425°F (218°C). Heat the oil over medium-high heat in a medium saute pan until hot. Season the chicken with 1/2 tsp black pepper and add to the pan.  Cook, undisturbed, until golden brown on one side, about 5 minutes. Remove from the pan, leaving oil and drippings in the pan.

Reduce heat to medium and add the leeks, carrots, celery and rosemary to the pan and saute until tender, about 5 minutes. Meanwhile, put the flour in a small bowl and gradually whisk 1/2 cup broth into the bowl until smooth.

Add the flour-broth mixture and the remaining broth to the saute pan with the vegetables, and stir constantly until the mixture is thickened and bubbly, about 3 minutes. Return the chicken and any accumulated juices to the pan. Stir in the peas, lemon zest, salt and pepper. Reduce heat to low and simmer gently for 5 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F.

While the filling simmers, make the topping. Mist a sheet of phyllo dough with olive oil spray and crumple it to make a small mound. Put it on a baking sheet and repeat with the remaining phyllo sheets. Bake until the dough mounds are golden brown, about 5 minutes. Watch carefully to make sure they don’t burn.

Put the phyllo mounds on top of the filling in the saute pan and serve immediately.

Serves: 4 | Serving Size: 1/4 of the recipe (227g) 

Nutrition (per serving): Calories: 345; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 104mg; Sodium: 580mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 5g; Protein: 38g

Originally published March 16, 2021; Updated February 2026

The post One-Pan Chicken Pot Pie appeared first on MyFitnessPal Blog.

Fewer dishes and less fat are the hallmarks of this healthier version of a chicken pot pie.

The post One-Pan Chicken Pot Pie appeared first on MyFitnessPal Blog.

Tender chunks of chicken, a rich sauce with lots of vegetables, and a crispy topping? Yes, please! This retooling of chicken pot pie has a crunchy, light-as-air phyllo topping instead of a saturated fat-heavy pie crust. So, you’ll enjoy the same satisfying crunch with lots less fat and calories.

Try this recipe as a creative meal prep option. It’s easy to cut a slice and take it on-the-go to heat up later in the day.

Active Time: 30 minutes | Total Time: 45 minutes

One-Pan Chicken Pot Pie

Ingredients

• 1 1/4 lbs (567g) boneless, skinless chicken breasts, cut into 1-inch (2.4cm) chunks
• 3/4 tsp black pepper, divided
• 1 tbsp olive oil
• 1 medium leek, white and light green parts only, thinly sliced
• 2 medium carrots, peeled and diced into ½ inch cubes
• 2 stalks celery, diced into ½ inch cubes
• 1/2 tsp dried rosemary
• 3 tbsp all-purpose flour
• 2 1/2 cups (600g) low-sodium chicken broth
• 3/4 cup (108g) frozen peas
• 1/2 lemon, zested
• 1/2 tsp salt 
• 6 sheets phyllo dough

Directions

Preheat the oven to 425°F (218°C). Heat the oil over medium-high heat in a medium saute pan until hot. Season the chicken with 1/2 tsp black pepper and add to the pan.  Cook, undisturbed, until golden brown on one side, about 5 minutes. Remove from the pan, leaving oil and drippings in the pan.

Reduce heat to medium and add the leeks, carrots, celery and rosemary to the pan and saute until tender, about 5 minutes. Meanwhile, put the flour in a small bowl and gradually whisk 1/2 cup broth into the bowl until smooth.

Add the flour-broth mixture and the remaining broth to the saute pan with the vegetables, and stir constantly until the mixture is thickened and bubbly, about 3 minutes. Return the chicken and any accumulated juices to the pan. Stir in the peas, lemon zest, salt and pepper. Reduce heat to low and simmer gently for 5 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F.

While the filling simmers, make the topping. Mist a sheet of phyllo dough with olive oil spray and crumple it to make a small mound. Put it on a baking sheet and repeat with the remaining phyllo sheets. Bake until the dough mounds are golden brown, about 5 minutes. Watch carefully to make sure they don’t burn.

Put the phyllo mounds on top of the filling in the saute pan and serve immediately.

Serves: 4 | Serving Size: 1/4 of the recipe (227g) 

Nutrition (per serving): Calories: 345; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 104mg; Sodium: 580mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 5g; Protein: 38g

Originally published March 16, 2021; Updated February 2026

The post One-Pan Chicken Pot Pie appeared first on MyFitnessPal Blog.

Cold brew is definitely having a moment these days, and getting your caffeine kick from this cold brew mocha smoothie makes good use of it.

The post Cold Brew Mocha Smoothie appeared first on MyFitnessPal Blog.

Heart disease is the leading cause of death for men and women over 45 in the United States.(1) Chances are, you or someone you care about has felt the impact of a heart condition firsthand.

While this can feel alarming, there is reason for hope. By adopting small, daily habits, you can significantly lower your risk of developing heart disease.(2) These aren’t miracle cures or superfoods, but a set of lifestyle practices that, together, could help support long-term heart health.

From making mindful eating choices to staying active and prioritizing sleep, there are many steps you can start taking today. Here are six simple changes you can make right now to help support your heart health.

You might also like

5 Nutrition Tips to Boost Heart Health 

Try These Heart-Healthy Tips

1. Build Meals Around a Heart-Healthy Diet

What you eat plays a big role in heart health. In fact, the American Heart Association (AHA) reviewed decades of research and came up with a list of heart-healthy guidelines to improve cardiovascular health.(3) From eating more fruits and vegetables while limiting intakes of saturated fats, there are a variety of ways you can fine tune your diet to make it the best for your heart health goals.(3) 

Foods to Limit:(3)

• Highly processed foods (like deli meats, chips, cookies, etc.)
• Sodium (foods high in salt) 
• Alcohol
• Added sugars
• Fried foods
• Saturated fats (like fatty cuts of meat, lard, butter, and coconut oil) 

Foods to Add:(3)

• Fruits and Vegetables 
• Whole grains
• Lean protein sources (pork, chicken, turkey, beef)
• Plant-based proteins (beans, lentils, soy, tofu) 
• Heart-healthy fats (nuts, seeds, olive oil) 

Keep in mind, this list isn’t exhaustive, and it’s not meant to make you fear any particular foods. Instead, focus on balance and moderation, using the meal planning guide to make the most of your kitchen efforts for heart health. Tracking your meals and snacks in MyFitnessPal is an effective way to identify patterns and spot opportunities for improvement based on your current eating habits.

2. Maintain a Healthy Weight 

Maintaining a healthy weight and body mass index (BMI) plays a key role in supporting heart health. Research shows that obesity is linked to shorter lifespan and a significantly higher risk of cardiovascular disease (CVD) and related complications compared with a normal BMI.(4) Even being overweight without reaching obesity can increase the likelihood of developing CVD at an earlier age, meaning a larger portion of life may be spent managing heart-related health issues.(4) 

The good news? You can focus on other lifestyle factors to help achieve or maintain a healthy body weight.

As a dietitian, I don’t always love the way BMI is measured, it doesn’t account for body composition, like muscle or bone density, but it remains a quick, convenient tool that healthcare professionals often use.(5) 

Here’s a quick refresher on how to calculate BMI:(5) 

BMI = weight (kg) ÷ height (m²)

And a reminder of what’s considered what in regards to your numbers:(5)  

Underweight: <18.5

Healthy: 18.5 – 24.9

Overweight: 25-29.9

Obesity: >30

Working with a registered dietitian is one of the best ways to determine your ideal body weight, taking your full body composition into account beyond what BMI numbers alone can tell you.

3. Move Your Body Regularly

Physical activity goes hand in hand with making smart dietary choices when it comes to heart health. Not only does physical activity strengthen your heart muscles (keeping blood pumping throughout the body), but it also reduces coronary heart disease risk factors and one’s risk for having a heart attack too.(6) 

This doesn’t mean you have to log hours in a gym to make it count. Simple, everyday movements add up and can do wonders for your heart health. Consistency matters the most, so find a form of movement you enjoy, and make it happen. 

The Center for Disease Control and Prevention recommends adults log 150-minutes a week of moderate intensity activity (like a brisk walk) plus two days of strength training to reap the health benefits physical activity can provide.(7) 

If you’re not quite there, that’s ok. Start small and work your way up, before you know it, you’ll be walking 30-minutes a day.

4. Manage Your Stress

Stress management is key to keeping your heart functioning at its prime. In fact, science shows high levels of stress can do a number on your heart health, increasing blood pressure as well as other risk factors for heart disease.(8) What’s even worse is that an emotional event, especially those that fuel your anger, can set the stage for having heart issues, such as a heart attack or stroke.(8) 

With this in mind, tuning into ways that help you individually manage stress is essential. Some turn to meditation and deep breathing, while others enlist the help of movement, like yoga or exercise classes.(8) Whatever speaks to use, be sure to lean into the healthy forms of stress reduction. 

You might also like

Why Can’t I Stop Eating When I’m Stressed or Emotional? 

5. Prioritize Quality Sleep

Getting enough quality sleep doesn’t just leave you feeling more energized, it quietly supports your heart health too. Research shows that adults who sleep less than seven hours per night are more likely to report health issues such as heart attack, asthma, and depression.(9) Some of these conditions, like high blood pressure, type 2 diabetes, and obesity, can further increase your risk of heart disease, heart attack, and stroke.(9,10)

Curious about your own sleep habits? Connect your Apple Health or Health Connect apps to MyFitnessPal and start tracking your sleep to make small improvements to support your heart health.

6. Support a Strong Heart With Healthy Choices

Healthy choices go beyond just a balanced diet. MyFitnessPal dietitian Brookell White, MS, RD, points out, “Alongside other lifestyle factors, there are simple daily habits, like staying hydrated, that can add up over time to support your heart health.”(2) Consider these science-backed tips for long-term heart wellness:(2)

• Stay hydrated (fueling up with water keeps your body’s fluid levels balanced and pumps blood more efficiently throughout the body)(11)
• Get regular checkups (like monitoring cholesterol levels, blood sugar, and blood pressure)
• Limit alcohol and only drink in moderation (if any)
• Avoid smoking

Bottom Line

Taking care of your heart doesn’t have to be overwhelming. Small, consistent habits, like choosing nutrient-rich foods, staying active, managing stress, prioritizing sleep, and making mindful lifestyle choices, can add up over time. Plus, they can make a meaningful difference in your heart health. Remember, it’s not about perfection or drastic changes overnight; it’s about building sustainable routines that work for your life.

By starting with even one or two of these steps today, you’re already moving in the right direction. Focus on healthy daily habits, stay curious, and make adjustments along the way and I promise your heart will thank you for it.

You might also like

Why Your Heart Needs You to Eat More Plants (and How to Start)

The post 6 Small Changes That Could Make a Big Difference for Your Heart Health appeared first on MyFitnessPal Blog.

Cut back on sodium with these sweet and savory breakfast recipes.

The post 10 Low-Sodium Breakfasts Under 400 Calories appeared first on MyFitnessPal Blog.

Heart disease is the leading cause of death for men and women over 45 in the United States.(1) Chances are, you or someone you care about has felt the impact of a heart condition firsthand.

While this can feel alarming, there is reason for hope. By adopting small, daily habits, you can significantly lower your risk of developing heart disease.(2) These aren’t miracle cures or superfoods, but a set of lifestyle practices that, together, could help support long-term heart health.

From making mindful eating choices to staying active and prioritizing sleep, there are many steps you can start taking today. Here are six simple changes you can make right now to help support your heart health.

You might also like

5 Nutrition Tips to Boost Heart Health 

Try These Heart-Healthy Tips

1. Build Meals Around a Heart-Healthy Diet

What you eat plays a big role in heart health. In fact, the American Heart Association (AHA) reviewed decades of research and came up with a list of heart-healthy guidelines to improve cardiovascular health.(3) From eating more fruits and vegetables while limiting intakes of saturated fats, there are a variety of ways you can fine tune your diet to make it the best for your heart health goals.(3) 

Foods to Limit:(3)

• Highly processed foods (like deli meats, chips, cookies, etc.)
• Sodium (foods high in salt) 
• Alcohol
• Added sugars
• Fried foods
• Saturated fats (like fatty cuts of meat, lard, butter, and coconut oil) 

Foods to Add:(3)

• Fruits and Vegetables 
• Whole grains
• Lean protein sources (pork, chicken, turkey, beef)
• Plant-based proteins (beans, lentils, soy, tofu) 
• Heart-healthy fats (nuts, seeds, olive oil) 

Keep in mind, this list isn’t exhaustive, and it’s not meant to make you fear any particular foods. Instead, focus on balance and moderation, using the meal planning guide to make the most of your kitchen efforts for heart health. Tracking your meals and snacks in MyFitnessPal is an effective way to identify patterns and spot opportunities for improvement based on your current eating habits.

2. Maintain a Healthy Weight 

Maintaining a healthy weight and body mass index (BMI) plays a key role in supporting heart health. Research shows that obesity is linked to shorter lifespan and a significantly higher risk of cardiovascular disease (CVD) and related complications compared with a normal BMI.(4) Even being overweight without reaching obesity can increase the likelihood of developing CVD at an earlier age, meaning a larger portion of life may be spent managing heart-related health issues.(4) 

The good news? You can focus on other lifestyle factors to help achieve or maintain a healthy body weight.

As a dietitian, I don’t always love the way BMI is measured, it doesn’t account for body composition, like muscle or bone density, but it remains a quick, convenient tool that healthcare professionals often use.(5) 

Here’s a quick refresher on how to calculate BMI:(5) 

BMI = weight (kg) ÷ height (m²)

And a reminder of what’s considered what in regards to your numbers:(5)  

Underweight: <18.5

Healthy: 18.5 – 24.9

Overweight: 25-29.9

Obesity: >30

Working with a registered dietitian is one of the best ways to determine your ideal body weight, taking your full body composition into account beyond what BMI numbers alone can tell you.

3. Move Your Body Regularly

Physical activity goes hand in hand with making smart dietary choices when it comes to heart health. Not only does physical activity strengthen your heart muscles (keeping blood pumping throughout the body), but it also reduces coronary heart disease risk factors and one’s risk for having a heart attack too.(6) 

This doesn’t mean you have to log hours in a gym to make it count. Simple, everyday movements add up and can do wonders for your heart health. Consistency matters the most, so find a form of movement you enjoy, and make it happen. 

The Center for Disease Control and Prevention recommends adults log 150-minutes a week of moderate intensity activity (like a brisk walk) plus two days of strength training to reap the health benefits physical activity can provide.(7) 

If you’re not quite there, that’s ok. Start small and work your way up, before you know it, you’ll be walking 30-minutes a day.

4. Manage Your Stress

Stress management is key to keeping your heart functioning at its prime. In fact, science shows high levels of stress can do a number on your heart health, increasing blood pressure as well as other risk factors for heart disease.(8) What’s even worse is that an emotional event, especially those that fuel your anger, can set the stage for having heart issues, such as a heart attack or stroke.(8) 

With this in mind, tuning into ways that help you individually manage stress is essential. Some turn to meditation and deep breathing, while others enlist the help of movement, like yoga or exercise classes.(8) Whatever speaks to use, be sure to lean into the healthy forms of stress reduction. 

You might also like

Why Can’t I Stop Eating When I’m Stressed or Emotional? 

5. Prioritize Quality Sleep

Getting enough quality sleep doesn’t just leave you feeling more energized, it quietly supports your heart health too. Research shows that adults who sleep less than seven hours per night are more likely to report health issues such as heart attack, asthma, and depression.(9) Some of these conditions, like high blood pressure, type 2 diabetes, and obesity, can further increase your risk of heart disease, heart attack, and stroke.(9,10)

Curious about your own sleep habits? Connect your Apple Health or Health Connect apps to MyFitnessPal and start tracking your sleep to make small improvements to support your heart health.

6. Support a Strong Heart With Healthy Choices

Healthy choices go beyond just a balanced diet. MyFitnessPal dietitian Brookell White, MS, RD, points out, “Alongside other lifestyle factors, there are simple daily habits, like staying hydrated, that can add up over time to support your heart health.”(2) Consider these science-backed tips for long-term heart wellness:(2)

• Stay hydrated (fueling up with water keeps your body’s fluid levels balanced and pumps blood more efficiently throughout the body)(11)
• Get regular checkups (like monitoring cholesterol levels, blood sugar, and blood pressure)
• Limit alcohol and only drink in moderation (if any)
• Avoid smoking

Bottom Line

Taking care of your heart doesn’t have to be overwhelming. Small, consistent habits, like choosing nutrient-rich foods, staying active, managing stress, prioritizing sleep, and making mindful lifestyle choices, can add up over time. Plus, they can make a meaningful difference in your heart health. Remember, it’s not about perfection or drastic changes overnight; it’s about building sustainable routines that work for your life.

By starting with even one or two of these steps today, you’re already moving in the right direction. Focus on healthy daily habits, stay curious, and make adjustments along the way and I promise your heart will thank you for it.

You might also like

Why Your Heart Needs You to Eat More Plants (and How to Start)

The post 6 Small Changes That Could Make a Big Difference for Your Heart Health appeared first on MyFitnessPal Blog.

Small changes can make a big difference for your heart. Here are 6 simple habits that support cardiovascular health and lower risks.

The post 6 Small Changes That Could Make a Big Difference for Your Heart Health appeared first on MyFitnessPal Blog.

Heart disease is the leading cause of death for men and women over 45 in the United States.(1) Chances are, you or someone you care about has felt the impact of a heart condition firsthand.

While this can feel alarming, there is reason for hope. By adopting small, daily habits, you can significantly lower your risk of developing heart disease.(2) These aren’t miracle cures or superfoods, but a set of lifestyle practices that, together, could help support long-term heart health.

From making mindful eating choices to staying active and prioritizing sleep, there are many steps you can start taking today. Here are six simple changes you can make right now to help support your heart health.

You might also like

5 Nutrition Tips to Boost Heart Health 

Try These Heart-Healthy Tips

1. Build Meals Around a Heart-Healthy Diet

What you eat plays a big role in heart health. In fact, the American Heart Association (AHA) reviewed decades of research and came up with a list of heart-healthy guidelines to improve cardiovascular health.(3) From eating more fruits and vegetables while limiting intakes of saturated fats, there are a variety of ways you can fine tune your diet to make it the best for your heart health goals.(3) 

Foods to Limit:(3)

• Highly processed foods (like deli meats, chips, cookies, etc.)
• Sodium (foods high in salt) 
• Alcohol
• Added sugars
• Fried foods
• Saturated fats (like fatty cuts of meat, lard, butter, and coconut oil) 

Foods to Add:(3)

• Fruits and Vegetables 
• Whole grains
• Lean protein sources (pork, chicken, turkey, beef)
• Plant-based proteins (beans, lentils, soy, tofu) 
• Heart-healthy fats (nuts, seeds, olive oil) 

Keep in mind, this list isn’t exhaustive, and it’s not meant to make you fear any particular foods. Instead, focus on balance and moderation, using the meal planning guide to make the most of your kitchen efforts for heart health. Tracking your meals and snacks in MyFitnessPal is an effective way to identify patterns and spot opportunities for improvement based on your current eating habits.

2. Maintain a Healthy Weight 

Maintaining a healthy weight and body mass index (BMI) plays a key role in supporting heart health. Research shows that obesity is linked to shorter lifespan and a significantly higher risk of cardiovascular disease (CVD) and related complications compared with a normal BMI.(4) Even being overweight without reaching obesity can increase the likelihood of developing CVD at an earlier age, meaning a larger portion of life may be spent managing heart-related health issues.(4) 

The good news? You can focus on other lifestyle factors to help achieve or maintain a healthy body weight.

As a dietitian, I don’t always love the way BMI is measured, it doesn’t account for body composition, like muscle or bone density, but it remains a quick, convenient tool that healthcare professionals often use.(5) 

Here’s a quick refresher on how to calculate BMI:(5) 

BMI = weight (kg) ÷ height (m²)

And a reminder of what’s considered what in regards to your numbers:(5)  

Underweight: <18.5

Healthy: 18.5 – 24.9

Overweight: 25-29.9

Obesity: >30

Working with a registered dietitian is one of the best ways to determine your ideal body weight, taking your full body composition into account beyond what BMI numbers alone can tell you.

3. Move Your Body Regularly

Physical activity goes hand in hand with making smart dietary choices when it comes to heart health. Not only does physical activity strengthen your heart muscles (keeping blood pumping throughout the body), but it also reduces coronary heart disease risk factors and one’s risk for having a heart attack too.(6) 

This doesn’t mean you have to log hours in a gym to make it count. Simple, everyday movements add up and can do wonders for your heart health. Consistency matters the most, so find a form of movement you enjoy, and make it happen. 

The Center for Disease Control and Prevention recommends adults log 150-minutes a week of moderate intensity activity (like a brisk walk) plus two days of strength training to reap the health benefits physical activity can provide.(7) 

If you’re not quite there, that’s ok. Start small and work your way up, before you know it, you’ll be walking 30-minutes a day.

4. Manage Your Stress

Stress management is key to keeping your heart functioning at its prime. In fact, science shows high levels of stress can do a number on your heart health, increasing blood pressure as well as other risk factors for heart disease.(8) What’s even worse is that an emotional event, especially those that fuel your anger, can set the stage for having heart issues, such as a heart attack or stroke.(8) 

With this in mind, tuning into ways that help you individually manage stress is essential. Some turn to meditation and deep breathing, while others enlist the help of movement, like yoga or exercise classes.(8) Whatever speaks to use, be sure to lean into the healthy forms of stress reduction. 

You might also like

Why Can’t I Stop Eating When I’m Stressed or Emotional? 

5. Prioritize Quality Sleep

Getting enough quality sleep doesn’t just leave you feeling more energized, it quietly supports your heart health too. Research shows that adults who sleep less than seven hours per night are more likely to report health issues such as heart attack, asthma, and depression.(9) Some of these conditions, like high blood pressure, type 2 diabetes, and obesity, can further increase your risk of heart disease, heart attack, and stroke.(9,10)

Curious about your own sleep habits? Connect your Apple Health or Health Connect apps to MyFitnessPal and start tracking your sleep to make small improvements to support your heart health.

6. Support a Strong Heart With Healthy Choices

Healthy choices go beyond just a balanced diet. MyFitnessPal dietitian Brookell White, MS, RD, points out, “Alongside other lifestyle factors, there are simple daily habits, like staying hydrated, that can add up over time to support your heart health.”(2) Consider these science-backed tips for long-term heart wellness:(2)

• Stay hydrated (fueling up with water keeps your body’s fluid levels balanced and pumps blood more efficiently throughout the body)(11)
• Get regular checkups (like monitoring cholesterol levels, blood sugar, and blood pressure)
• Limit alcohol and only drink in moderation (if any)
• Avoid smoking

Bottom Line

Taking care of your heart doesn’t have to be overwhelming. Small, consistent habits, like choosing nutrient-rich foods, staying active, managing stress, prioritizing sleep, and making mindful lifestyle choices, can add up over time. Plus, they can make a meaningful difference in your heart health. Remember, it’s not about perfection or drastic changes overnight; it’s about building sustainable routines that work for your life.

By starting with even one or two of these steps today, you’re already moving in the right direction. Focus on healthy daily habits, stay curious, and make adjustments along the way and I promise your heart will thank you for it.

You might also like

Why Your Heart Needs You to Eat More Plants (and How to Start)

The post 6 Small Changes That Could Make a Big Difference for Your Heart Health appeared first on MyFitnessPal Blog.

Frozen butternut squash cubes add body and nutrients to this simple one-pot macaroni and cheese with chicken breast and baby kale.

The post Creamy Mac n Cheese With Chicken and Baby Kale appeared first on MyFitnessPal Blog.

Active time: 15 minutes Total time: 30 minutes

Tortillas make the perfect nests to hold beans and eggs in this clever spin on the much-loved Mexican breakfast. Making your own refried beans takes just minutes, and you’ll cut out a lot of the sodium and fat typically found in canned versions.

Huevos Rancheros Nests

Ingredients

• 1 1/2 tbsp olive oil
• 1 yellow onion, diced
• 1 1/4 tsp ground cumin
• 1 medium garlic clove, minced
• 1 (15-ounce/425g) can no salt added black beans, drained and rinsed
• 4 (6-inch/15-cm) corn tortillas
• 4 large eggs
• 1/4 cup (57g) tomato or tomatillo salsa
• 1/4 cup (28g) cotija cheese, crumbled 
• 2 green onions, chopped

Directions

Preheat oven to 375°F (190ºC). Spray four 10-ounce (295ml) oven-safe ramekins with cooking spray and place on a small baking sheet. Wrap tortillas in plastic wrap (or use the bag they came in) and microwave until pliable, 25 seconds. (Alternatively, heat the tortillas over medium heat in a nonstick pan.) Brush both sides of the tortillas with 1 1/2 tsp of oil and gently push the tortillas into the ramekins (the tortilla will overlap on itself in places, this is fine); set aside.

Heat the remaining tbsp of oil in a medium sauté pan over medium heat. Add onion and sauté until lightly browned, 3 minutes. Add garlic and cumin and cook until fragrant, 20 seconds. Add the beans and 3/4 cup water, mash with a potato masher and simmer, stirring occasionally, until thickened, 3 minutes.

Spoon the beans into the tortilla shells. Crack an egg into each ramekin, spoon the salsa over the eggs, and sprinkle with cheese and green onions. Bake the ramekins until the egg white and top of the yolks are set, 12–15 minutes for runny yolks, 20 minutes for yolks that are nearly set; serve immediately.

Serves: 4 | Serving Size: 1 ramekin (1 tortilla, 1/4 cup beans, 1 egg, 1 tbsp salsa, 1 tbsp cotija)

Nutrition (per serving): Calories: 324; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 194mg; Sodium: 296mg; Carbohydrate: 34g; Dietary Fiber: 8g; Sugar: 4g; Protein: 16g

Originally published April 18, 2019; Updated January 2026

The post Huevos Rancheros Nests appeared first on MyFitnessPal Blog.

The beloved Huevos Rancheros egg dish gets a makeover for the perfect single-serve breakfast that contains fiber and protein.

The post Huevos Rancheros Nests appeared first on MyFitnessPal Blog.

Active time: 15 minutes Total time: 30 minutes

Tortillas make the perfect nests to hold beans and eggs in this clever spin on the much-loved Mexican breakfast. Making your own refried beans takes just minutes, and you’ll cut out a lot of the sodium and fat typically found in canned versions.

Huevos Rancheros Nests

Ingredients

• 1 1/2 tbsp olive oil
• 1 yellow onion, diced
• 1 1/4 tsp ground cumin
• 1 medium garlic clove, minced
• 1 (15-ounce/425g) can no salt added black beans, drained and rinsed
• 4 (6-inch/15-cm) corn tortillas
• 4 large eggs
• 1/4 cup (57g) tomato or tomatillo salsa
• 1/4 cup (28g) cotija cheese, crumbled 
• 2 green onions, chopped

Directions

Preheat oven to 375°F (190ºC). Spray four 10-ounce (295ml) oven-safe ramekins with cooking spray and place on a small baking sheet. Wrap tortillas in plastic wrap (or use the bag they came in) and microwave until pliable, 25 seconds. (Alternatively, heat the tortillas over medium heat in a nonstick pan.) Brush both sides of the tortillas with 1 1/2 tsp of oil and gently push the tortillas into the ramekins (the tortilla will overlap on itself in places, this is fine); set aside.

Heat the remaining tbsp of oil in a medium sauté pan over medium heat. Add onion and sauté until lightly browned, 3 minutes. Add garlic and cumin and cook until fragrant, 20 seconds. Add the beans and 3/4 cup water, mash with a potato masher and simmer, stirring occasionally, until thickened, 3 minutes.

Spoon the beans into the tortilla shells. Crack an egg into each ramekin, spoon the salsa over the eggs, and sprinkle with cheese and green onions. Bake the ramekins until the egg white and top of the yolks are set, 12–15 minutes for runny yolks, 20 minutes for yolks that are nearly set; serve immediately.

Serves: 4 | Serving Size: 1 ramekin (1 tortilla, 1/4 cup beans, 1 egg, 1 tbsp salsa, 1 tbsp cotija)

Nutrition (per serving): Calories: 324; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 194mg; Sodium: 296mg; Carbohydrate: 34g; Dietary Fiber: 8g; Sugar: 4g; Protein: 16g

Originally published April 18, 2019; Updated January 2026

The post Huevos Rancheros Nests appeared first on MyFitnessPal Blog.