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The good news: Going on a whole foods, plant-based diet is one of the best ways to flood your body with nutrition and give your body and mind oh-so-many benefits. The better news: With a few straightforward meal prep tweaks, you can amp up your nutritional intake even more.

Whether youre trying to overhaul your diet completely to reach your goals for a healthier bodyor simply looking for a few easy ways to boost your nutrition intake, weve got the best strategies from nutritionists. Ready to learn more?

Why didnt we think of this.800 jars of Trader Joes Kalamata olives ago? Olives have some sodium, but a lot of nutrients, and are perfect for adding to salads and sauces like pasta sauces, explains Keith-Thomas Ayoob, EdD, RD, FAND, Associate Clinical Professor Emeritus, Department of Pediatrics at Albert Einstein College of Medicine. You get the benefits of olive oil, but don't have to add oil per se. [Olives are] actually a good source of antioxidants and are anti-inflammatory. Plus, they add more flavor than olive oil alone. Also, there are dozens of types of olives, so add whatever you have, but go beyond the canned black ones.

Up the amount of vitamin A, you consume by adding canned pumpkin to smoothies, oatmeal, overnight oats, curries, pasta sauce, and...basically anything that will taste good with a bit of the mildly sweet root vegetable. Vitamin A plays a role in our immune systemswhich work to keep us healthy. Its important to consume vitamin A not only when youre sick, but before you get sick to prevent illness in the first place, comments Colleen Christensen, RD.

Sara De Luca, RD, CDN, CPT, a Registered Dietitian in Private Practice and at Prefusion Healthin Long Island, New York, has this genius tip for boosting the nutrition of your overnight oats with hardly any extra effort: Sneak in a scoop of protein powder into your overnight oats for breakfast. Protein is the building block for hair, skin, and nails, as well as for building and repairing lean muscle tissue after a hard workout, she says. Most importantly, protein helps prevent a spike in insulin, so you can keep your blood sugar balanced and stay fuller for longer between meals. Need a plant-based protein powder rec? Check out our guide here.

Whether its spinach, kale, collard greens, swiss chard, arugula, or another green dark, leafy green vegetable, add these nutrition powerhouses to your favorite shake recipe for a zero-effort lift in the nutritional profile. The best part is that you wont even taste it. This is also an easy way to include heart-healthy vitamins, minerals and antioxidantsinto your diet since dark leafy greens are high in Vitamin C, vitamin E, vitamin K, iron, and even calcium, says De Luca.

Bye-bye, empty calories. Chickpea pasta is gluten-free, has triple the protein and practically three times the fiber as traditional pasta, shares De Luca. Banza is a well-known chickpeas pasta brand in the industry that makes chickpea pasta of all shapes and sizes. From penne to lasagna noodles, there is something for everyone! The taste is superb, but if you really are a pasta addict, try going half conventional, half chickpea-based.

Taken regularly, cinnamon is anti-inflammatory and studies have shown it can improve fasting blood glucose levels, although doses in some studies were fairly high. Still, it's anti-inflammatory properties, total lack of calories and huge flavor components make it worth bringing out of the spice cabinet and putting onto the table with salt and pepper, comments Ayoob. Consider adding cinnamon anytime you make a smoothie, coffee, tea, a tomato-based sauce (gives it a Middle Eastern flair), oatmeal, a mildly sweet soup, or roasted root vegetables like acorn squash or sweet potatoes.

Add nuts [to whatever youre making]any kind really, but almonds, pistachios, walnuts or even peanuts have had the most research on their heart-healthy value, and it doesn't take a lot of them to get benefits if you have them daily, says Ayoob, suggesting the serving size at around a small handful, which is the equivalent to about an ounce.Nuts give you heart-healthy monounsaturated fat, protein, and many minerals and vitamins, as well as antioxidants, he continues. Ayoob recommends avoiding eating junk food impulsively by keeping a small tin (like an empty Altoids container) on hand with nuts inside to reach for when hunger strikes.

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7 Simple Tips to Add More Vitamins and Minerals to Your Diet - The Beet

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Dates are a beneficial fruit for our health which improves many health conditions and also aids in weight loss. So, heres how can you add them to your diet for shedding extra kilos.

Dates are sweet edible fruits of the date palm plant. These fruits have been a staple food for the Middle East and Indus Valley for thousands of years. Dates have many health benefits and make great snacking food as well.

So, it is necessary to eat dates regularly. If you have 3 dates each day, then they will work wonders for your body improving many health issues. So, heres how can you include dates to your weight loss diet plan.

Weight loss with dates:

Dates have many health benefits that effectively aid in weight loss. Heres how:

1.Dates are packed with fibre or good carbs that give you the feeling of satiety. It also prevents a sudden spike of blood glucose and fats absorption.

2.They have unsaturated fatty acids that reduce inflammation which is responsible for obesity, insulin resistance, diabetes, etc. So, the fatty acids aiding in weight loss.

3.It is a potential source of protein that satiates your hunger thus aiding in weight loss by reducing sudden hunger pangs. Protein is also important to build and repair muscle.

4.Dates have antioxidants that keep you safe from free radical damage and reduce inflammation. They remove toxins, improve digestion and metabolism which is a key to weight loss.

Different ways to have dates

There are many exciting ways to make dates tastier such as following:

1.Remove the seed out of it and fill it with walnuts or any other dry fruits.

2.You can also add chopped dates to your salads and or any desserts to avoid refined sugar.

3.Add the dates to milk, custard, yoghurt, dips, cakes, etc. But make sure you dont use any refined sugar in it.

It is good to have 4-6 dates every day to satisfy your sweet tooth without having any bad calories. This will eventually help in weight loss.

Dates and milk diet

This is a unique type of diet where you need to have 2 dates and milk in your breakfast and eat 2 dates in lunch and dinner with full meals. But talk to your dietician before consuming them.

Also Read:Pulmonologist Dr Lancelot Pinto explains what preventive measures should people with Asthma take during Diwali

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THESE are the ways you can add dates to your diet for weight loss - PINKVILLA

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It is important to add a variety of meals to your diet for optimum nutrition and strong immunity. If you're bored of the traditional Indian subzis, then here are interesting ways that can help you eat more vegetables daily.

Eat salads as meals to add more vegetables to your diet

Nutritionist and health experts often recommend including lots of fruits and vegetables in our daily diet. But we often fall short of ideas of different ways to include different vegetables in your diet. Eating traditional Indian subzis might get monotonous after a point of time and thus there's a need of different ways to add more vegetables in your diet.

Indian sabzis like gobi aloo, mix vegetables, palak paneer etc taste wonderful if consumed along with your humble dal and rice. But if you feel too bored out of eating vegetables in this pattern, then here's what you can do:

1. Saute vegetables: Steam different varieties of veggies like broccoli, mushroom, baby corn, bell peppers, zucchini and leafy greens. Season them with salt, black pepper and your favourite spices. They serve to be a great side dish with dishes like grilled chicken. A serving of saute vegetables on the side of simple dishes does wonders in terms of making the dish more interesting and delicious.

Also read:Top 7 Heart Healthy Vegetables You Should Be Eating: Broccoli, Spinach, Onions And More

2. Dips: Sweat trainer Kayla Itsines says that you can add more vegetables in your diet by adding them to dips or snacks. Beetroot hummus, roast capsicum dip, salsa dip or a dip with fresh vegetable sticks like carrot, cucumber and celery can make for a perfectly scrumptious snacking options.

3. Salads for meals: There is no better way to eat more veggies than eating a salad with fresh vegetables as your main meal. Include 3-4 varieties of greens and all of your favourite vegetables in your salad to include more veggies in your diet.

Eating salad is an interesting way to add more vegetables to your dietPhoto Credit: iStock

Also read:Weight Loss Diet: Try These High Protein Vegetarian Salads For Healthy Weight Loss

4. Add veggies to dal: Leafy greens like spinach can be added to a arhar, moong or chana dal. Doing so adds an interesting twist to dals and also serves the purpose of eating more veggies.

5. Vegetable dalia/oats/khichdi/poha/upma: Tweak these simple dishes with vegetables of your choice. They not just make the dish more delicious and flavourful, but also make it supremely nutritious and filling.

All you need is a little imagination and there can be multiple ways to eat more veggies daily. Try these and let us know how they worked for you!

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Also read:Feeling Acidic? Try Having The Juice Of This Vegetable For Relief

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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5 Interesting Ways To Add More Vegetables To Your Diet- You Are Going To Love These! - Doctor NDTV

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The guttural toad (Sclerophrys gutturalis) is a common amphibian found in much of sub-Saharan Africa, from Angola to Kenya and down to eastern South Africa. With such a wide geographic range, and a liking for living in human-disturbed areas, its often seen in peoples backyards. Around gardens it can be thought of as a helpful neighbour, as it is a keen predator of insects and other invertebrates that may try to eat plants. Yet it also has the potential to be ecologically hazardous outside its native range and this toad is an accomplished invader.

In the Mascarene Archipelago in the Indian Ocean, far from mainland Africa, these toads have been an established invasive species for almost 100 years. In 1922, the director of dock management in Port Louis, Mauritius, deliberately released guttural toads in an attempt to control cane beetles a pest of the countrys major crop, sugar cane. This attempt at biocontrol failed, but the toads appeared to thrive and rapidly spread across the island.

Mauritius had no native amphibian species for it to compete with, and no native predators with a recent evolutionary history with toads. In mainland Africa these toads would have to divide resources, like food, with a host of native amphibians and deal with an array of native birds, mammals and snakes that evolved feeding on them. But without these challenges on Mauritius, the toads colonised the entire island rapidly.

Most toads are generalist omnivores and hunt a wide variety of prey, more or less eating whatever they can fit in their mouth. So as the guttural toads population numbers grew through the decades, so too did the concerns from Mauritian ecologists about the impact on native fauna. Anecdotal accounts as early as the 1930s suggest that the toads were having a negative impact on endemic invertebrate populations. In fact it has been suggested that the toads may have been a driver in the decline, and possible extinction, of endemic carabid beetles and snails.

But its only recently that the toads diet in Mauritius has been examined closely. In our new study we examined the stomach contents of 361 toads collected in some of the last remaining native forests of Mauritius.

By knowing more about what species the toads are eating, and which groups they favour, our research may help inform toad control actions to protect areas with known sensitive species.

Through our research we were able to identify almost 3,000 individual prey items, encompassing a wide variety of invertebrates like insects, woodlice, snails, spiders, millipedes and earthworms.

This research also went one step further to examine the prey preference of the toads. In general, they seemed to favour, some of the more abundant and common prey species. These included ants and woodlice, which made up about two-thirds of their overall diet.

These findings may suggest that the toads were able to identify a readily available food source, and this may have fuelled their invasive population growth. Yet they are also eating prey that represents a more serious conservation concern.

Inside the toads we found 13 different species of native snail, most of which were island endemics. Four species are listed as being vulnerable to extinction and one, Omphalotropis plicosa, being critically endangered having been presumed extinct until it was rediscovered in 2002. Understandably, we found it very troubling to find a Lazarus species within the stomach of an invasive predator.

These early insights into the native species now being hunted by a widespread and voracious predator raise new research questions. To understand the greater impact the toads are having on native species much more work is required to understand their preys population dynamics so we can determine if the toads invertebrate harvest is contributing to declines.

Furthermore, how does the toads invasive diet in Mauritius compare with that of other invasive populations, like those in Runion or Cape Town is their invasive success linked to a common prey type? And how does it compare with their diet in their own native species range?

Our study could only examine what they are eating currently, but Mauritius has seen numerous species decline over the past 100 years. What role did the toad play in these losses? Perhaps they historically fed more readily on creatures that were more abundant in the past, but had to switch their favour to ants and woodlice when the populations of other species dropped. We may never know.

What is clear is that there is much to learn about the habits of this far-from-home amphibian and its impact on the ecosystems it has invaded.

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The diet of invasive toads in Mauritius has some rare species on the menu - The Conversation CA

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The benefit of walnut is no secret to the world. It is a storehouse of several essential nutrients and has long been proven to be a superfood. As per experts, it is loaded with protein, fibre, vitamins, minerals and more, which makes walnut a great option to include in any diabetes diet or weight loss diet plan. A recent study has further discovered that the omega-3 fatty acid-content in walnut also makes it a great option to include in a heart patient's meal plan. Another study has linked these brain-shaped nuts to reduced inflammation in the human body. The findings of both the researches were published in the Journal of the American College of Cardiology.

Besides providing a plethora of health benefits, walnut is also known for its versatile culinary usages. This crunchy and flavourful nut comes in a hard shell and can be used to prepare a countless number of dishes. From using as a garnishing element to pounding it to prepare sauces and dips, you can find several interesting ways to include walnut to your daily diet. Click here to know ways to add walnuts to your diet.

We bring you a simple and creamy walnut milk recipe that can be a nutritious addition to your everyday diet. You can drink it as it or add it to chai, coffee or cereals and give a healthy start to the day. Walnut milk can also be a great substitute for the regular cow milk for the ones who adapted veganism as their way of life. Let's find out the recipe!

Also Read:Eat Walnut To Prevent Inflammation: 5 Delicious Recipes To Add More Walnuts To Your Diet

4 cups walnut

8 cups of water

2 strands of saffron

1 pinch of cardamom powder

Half teaspoon crushed or ground pistachio

Sugar/coconut sugar/honey/jaggery powder (or any sweetener), as per taste

Step 1. Soak the walnuts in some water for minimum 8-9 hours. We suggest keep it overnight.

Step 2. Add it to a blender or food processer and crush them coarsely. Do not over-blend.

Step 3. Add the water and blend again till you get a creamy, smooth consistency.

Step 4. Strain it through cheesecloth and squeeze out the milk till the last ounce.

Step 5. You may drink the milk as is or add some flavourings to it. To add the flavourings- put all the ingredients mentioned above in the blender, along with the milk and blend once. Then follow step 4.

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Step 6. Transfer the milk in an airtight glass container and store in the refrigerator for at least 3-4 days.

Eat healthy, stay fit!

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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Sabja seeds are store-house of Omega-3 fatty acids that promote fat-burning metabolism

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There's no denying the fact that nimbu pani is the ultimate desi drink to soothe your soul any time of the day. It not only quenches your thirst but also provides a good amount of healthy nutrients to your body. Made with lemon juice, black salt and jeera powder, nimbu pani (or lemonade) is loaded with vitamin C, antioxidants and several essential minerals and nutrients that boost our overall health. Almost all the ingredients of nimbu pani are ideal to promote immune-health and weight loss. Hence, nutritionists often recommend nimbu pani as a part of your everyday meal plan, both for dieters and non-dieters.

Taking the goodness of nimbu pani a step ahead, we bring you a drink recipe that includes sabja seeds in it. Also called sweet basil seeds, this ingredient has been a part of traditional medical practice since ages. The black and tear-shaped seeds, which are often confused with chia seeds, provide adequate proteins, dietary fibre, healthy fats etc to our diet. As per Bangalore-based Nutritionist Dr. Anju Sood, "Sabja seeds are rich in antioxidants which help to manage diabetes. It also promotes metabolism and skin health." Moreover, sabja seeds are ideal to include in your diet to strengthen immune health.

Also Read:Consume Diabetes, Weight Loss-Friendly Sabja (Basil) Seeds To Stay Cool Naturally

Sabja seeds are a store-house of Omega-3 fatty acids that promote fat-burning metabolism. The fibre content helps to keep us full for a longer time and prevents untimely cravings. These factors further lead to weight loss.

All you need to prepare sabja seed nimbu pani are lemons, black salt, jeera powder and sabja seeds. You may add any kind of sweetener, as per your need. The ones looking to shed some kilos can go for coconut sugar, jaggery powder, honey et al.

2 lemons

Black salt, as per taste

Sweetener, as per taste

1 tablespoon roasted jeera powder

Chaat masala, if needed

Half teaspoon chopped coriander

1-2 teaspoon sabja seed

3-4 glass water

Soak the sabja seed in some water and keep aside for 10 minutes.

Meanwhile, take a glass container, add water to it.

Squeeze the juice out of a lemon.

Add black salt, sweetener, jeera powder, chaat masala and mix everything together. Keep aside.

Drain the excess water out of the sabja seed.

Add to it to the lemon-water and mix.

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Garnish with some chopped coriander and sprinkle some roasted jeera powder.

Sabja seed nimbu pani is ready to be served.

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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On Weight Loss Diet? This Sabja Seed Nimbu Pani Is Just What You Need To Add To Your Meal Plan - NDTV Food

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The top five vegan meals delivered by Uber Eats in Poland include dishes such as vegan pastrami, vegan kebabs as well as miso vegan ramen. Kalbar/TFN

New figures from food delivery giant Uber Eats reveal that Poles are putting aside traditional pork chops and opting for more healthy options, with dishes such as vegan kebabs and vegan ramen topping the list of meat-free dishes offered on the platform by participating restaurants.

Since Uber Eats launched in Poland in early 2017, the number of vegan food orders has risen by 500 percent, placing the country second in Europe for veggie on-line ordering, behind the UK.

Numbers from Uber Eats show that as early as March this year, vegan food sales on the delivery platform rose by 31 percent on Januarys figures.Kalbar/TFN

The ongoing COVID-19 pandemic has also altered eating trends, with one quarter of Poles deciding to limit meat in their diet.

Numbers from Uber Eats show that as early as March this year, vegan food sales on the delivery platform rose by 31 percent on Januarys figures.

Over the past few years the number of vegan restaurants in Polands capital Warsaw as well as in other cities across the country has rocketed, catering for a more cosmopolitan and eco-conscious clientele.Kalbar/TFN

The top five vegan meals delivered by Uber Eats in Poland include dishes such as vegan pastrami, vegan kebabs as well as miso vegan ramen.

The announcement comes on the back of a figures published earlier this year by Polands Central Statistical Office, which reported that Poles in 2019 on average ate around 2 percent less meat than in the previous year.

The announcement comes on the back of a figures published earlier this year by Polands Central Statistical Office, which reported that Poles in 2019 on average ate around 2 percent less meat than in the previous year.Kalbar/TFN

Over the past few years the number of vegan restaurants in Polands capital Warsaw as well as in other cities across the country has rocketed, catering for a more cosmopolitan and eco-conscious clientele.

At the end of 2019, Warsaw placed sixth in a global ranking of vegan-friendly cities by Happy Cow, an online vegan and vegetarian food listing service.

The ongoing COVID-19 pandemic has also altered eating trends, with one quarter of Poles deciding to limit meat in their diet.Kalbar/TFN

With more and more Poles opting out of meat-based products, not only restaurants are cashing in.

Supermarkets too are catering to new tastes, with many chain stores supplying vegan substitutes for meat dishes.

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Coronavirus pandemic sees meat eaters mooo-ving to vegan based diets - The First News

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Thoughno one likes to talk about it, roughly60 to 70 million Americans suffer from digestive problems and while doctors havetrouble diagnosing exactly what's causing the issue, there is one way to ease symptoms and relieve pain, called a "low-FODMAP diet." Essentially this is a way of eliminating foods that may be the likely culprit, to see if symptoms clear up as the result of this diet change.

Digestive problems can be linked to food intolerances or allergiesthat may be near-impossible to detect by blood work or an allergy "scratch" test. That's why more medical professionals are suggesting anyone with issues try the low-FODMAP diet as a natural way to alleviate symptoms, before adding back in food groups one by one, to figure out which food groupis the worst offender.Following a low-FODMAP diet has been effective in "up to 86% of patients with IBS find improvement in overall gastrointestinal symptoms as well as individual symptoms such as abdominal pain, bloating, constipation, diarrhea, abdominal distention, and flatulence following the diet," according to astudy.

The low-FODMAP diet has been used by medical professionalsin recent years to help patients suffering from gastrointestinal disorders, such as Irritable Bowel Syndrome (IBS), which is a catch-all phrase for anything that causes gastro distress, or Celiac Disease, which is an allergy to gluten, the protein that is found in wheat products.

FODMAP, which stands forFermentable Oligosaccharides,Disaccharides,Monosaccharides andPolyols, are naturally occurring sugar molecules in the fruits, vegetables,and legumes that the body has trouble digesting.

Foods that need to be eliminated on a low-FODMAP diet include:

In order to not eliminate everything all at once (and have little plant-based foods to choose from), doctors suggest eliminating one FODMAP food group at a time, such as not eating fruit one day and then cutting out dairy the next, until your body tells you what it is that has been causing the bloat and gastric distress. Here is the list of FODMAP foods to eliminate:

Eating a diet highin FODMAP foods, such as sugar, starch, and fiber, can lead to gas,bloat, and stomach pain or diarrhea. This is because the small intestine (which lies below the stomach and above the large intestine) has troublebreaking down these types of foods, leadingthe body to try even harder, and increasing the amount of fluid it secretes inan effort to break down the sugar and fiber. The combination of gas in your stomach and excess digestive fluid leads people to experience bloat and pain and resultsin "poor digestion."

The goal of a low-FODMAP diet is to eliminate foods one by one until youfind thetrigger food (or foods)causingyour pain.Those suffering from nonstop stomach pain relating to food sensitives or allergiesshould reach out to a doctor since there could be serious causes not related todiet, and doctors recommend not doing a low-FODMAP diet for longer than six weeks. Here is how to do it, according toMonash University, a top university in Australia.

Once you pinpoint the aggravating foods, youshould be able to get back to a less restrictive diet, which is important since many of these FODMAP foods are full of healthy nutrients and should not be avoided for long if they don't cause gastro distress.

A low-FODMAP diet means cutting back on fiber-rich foods butthat doesn't mean you can't eat any fruits or vegetables. Plant-based foods that classify as low-FODMAP include soy, dairy-free milk alternatives, grains, nuts, seeds, and certain legumes.The goal is to find foods that are easy to digest and don't harm your gut or identify methods that allow you to eat whole food without suffering. "Eating cooked food seems to be easier to digest," even those foods that cause issues for some people, according to Dr. Angie Sadeghi, a specialist in gastroenterologybased in Newport Beach, California,on a recent webinar hosted by Forks Over Knives on the topic of How to Eat to Beat IBS and Heal Your Gut.

As you eliminate healthy whole foods like legumes or cruciferous vegetables, if you find that they are not the cause of your problems, re-introduce them since the healthy fiber, protein, antioxidants, and nutrients are key to eating a healthy plant-based diet. So try incorporating small amounts of these healthy whole foods back into your diet in small amounts of about 1/4 of a cup daily, according to the Monash University plan.

Fiber foods are essential for a healthy gut and should be slowly increased back into your diet points out Dr. Sadeghi, who adds that eating a low-FODMAPdiet can cause more problems than it cures.

"I am not a fan of low-FODMAP for your health, because the foods you eliminate are good for us. You may be hurting your gut, not helping it," says Dr.Sadeghi.She recommendscutting dairy out of your diet before any other food, which has helped many of her patients manage their symptoms.

One caveat: People use a low-FODMAP diet asa restrictive way of eatingora type of disordered eating, which is why doctors don't recommend it for longer than six weeks. "As a restrictive diet, the low-FODMAP diet carries risks of nutritional inadequacy and of fostering disordered eating, which has received little attention," according to astudy on the controversial nature of the diet.As foods are eliminated,the dieter is deprived of vital nutrients found in whole foods.Low-FODMAP dieting is meant to be a short-term approach that doesn't restricteatingbut helps find the food(s) to avoid and ease IBS symptoms or pain.

To follow the low-FODMAP plan you should avoid mostlegumes but you can havesmall amounts of butter beans, chickpeas, lentils, and lima beans since these are not 1/4 of a cup daily.

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How to Follow a Low FODMAP Diet to Cure Bloat, IBS and More - The Beet

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Extrusion improves the availability of energy and amino acid in swine diets, potentially reducing the diets cost enough to make up for the added processing, according to new research from the University of Illinois.

Previous research, according to University of Illinois animal science professor Hans Stein, had indicated that extrusion would increase the digestibility of starch, which would in turn increase the availability of energy in the diet and therefore decrease the overall amount of grain needed to feed the animal. The resulting research determined this relationship held true for corn and sorghum, but did not observe the same increase in red winter wheat.

The research team tested all three ingredients, extruding half of the corn, sorghum and wheat collected for the study. They then formulated diets with either extruded or non-extruded grains and analyzed the difference in digestibility.

By gelatinizing the starch contained within the grains, the experiment increased the energy available from corn and sorghum. Extrusion also appeared to increase the digestibility of amino acids, particularly in corn.

The overall increase in digestibility would reduce the need for key inputs in swine diets, and the increased availability of amino acids from corn would further reduce the need for soybean meal, according to Stein.

While Stein said the team did not calculate the potential difference in cost, he thought the benefits observed in the study would easily pay for the extrusion here.

The caveat, he said, is that extruded diets for swine are difficult to come by.

It would be better, he said, but Im not sure you can find it, because we have very little extrusion capacity.

Unless the U.S. animal feed industry undergoes a shift and extrusion becomes more widely available in livestock feed, Stein said the limited availability and specialty nature of extrusion would remain a hurdle for producers looking to try extruded grains in diets of their own.

Its probably not something that will be economical for a small producer who is producing his own feed, Stein said.

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Grain extrusion may be cost effective in swine diets - FeedStrategy.com

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Whether you've been interested in the Whole30 diet for a while or you're already a fanatic, sometimes it can be hard to craft the perfect Whole30 shopping list while living the diet life. Why? Well, there are a lot of ~rules~ partnered with the meal plan, and you might find yourself cooking the same things over and over again. (Boring!)

But hey, don't worryyou can still keep your Whole30 shopping list interesting. That's why WH rounded up the best grocery items to stock up on to nail your Whole30 diet, according to nutrition experts.

Before we jump in to grocery talk, let's go over the basics. "The Whole30 diet is a restrictive meal plan that focuses on consuming only whole, unprocessed foods for 30 days," explains Erin Palinski-Wade, RDN. "The goal is to reset your body to curb cravings, reduce inflammation, and improve energy versus focusing on weight loss."

Also, you're supposed to refrain from weighing yourself for the entire month so that the focus is on how you feel, rather than a number on the scale.

Now, let's get a little more specific. Even though Whole30 isn't necessarily an eating plan centered around on weight loss, it *does* have a list of foods that are technically off-limits if you're following the plan closely. "The diet restricts all added sugars, salt, artificial sweeteners, grains, dairy, and legumes," Palinski-Wade explains. P.S., alcohol is a no-go as well. Here's exactly what you shouldn't eat on Whole30.

Now that you know what *not* to be buying during Whole30, let's focus on what you can add to your grocery list. There are Whole30-compliant foods that fit all the main food categories, including protein, fruits, vegetables, oils and fats, nuts, condiments, and beverages. Here's what to shop for under each group.

"Protein is going to help build and repair muscle," explains Keri Gans, RDN, as well as help with satiety. Basically, you need protein when doing Whole30 because it helps you feel full and more satisfied when eating a grain-free meal. Your protein inspo:

Nuts and seeds are a great option on Whole30, explains Marisa Moore, RDN. The key, though, is to make sure you're choosing ones that are unprocessed (meaning you should go for the plain, unsalted options instead of honey roasted.) As for nutritional value, nuts provide you with protein and carbs, and they've also got fat to keep you satisfied, Gans points out.

"Fruit is packed with antioxidants, which means they have anti-inflammatory properties," Gans says. ICYMI, antioxidants are really freakin' good for you: They can help reduce your risk of developing certain cancers, decrease your risk of heart disease, strengthen your immune system, and more, according to Gans.

Choose fruits you really like, as this will help you feel happier when with what you're eating, and you'll get a nutritional benefit regardless, Moore explains.

PSA: Vegetables have a lot of fiber, and since you're not eating any whole grains on Whole30, you'll be getting almost all of your daily fiber intake from veggies, Gans notes. "Fiber may help control blood sugar, prevent constipation, and improve gut health," she notes. So yeah, you really need it!

The Whole30 diet recommends that you consume healthy fats, which have shown to prevent heart disease and help keep you full, Gans says. These can be used in things like dressings, cooking, marinades, and more. Oils and fats are going to make sure your diet is flavorful and satiating.

You're going to be a little bit limited when it comes to what condiments you can use on Whole30. "They key would be to stick to the ones that don't have any additives like sulfites or added sugar," Moore explains. (For example, no standard ketchup or mayo.)

When it comes to what condiments do, they're really just meant to make your food more enjoyable (duh). Theres no nutritional value in the following options because you use such a little amount. "But dont underestimate the value of enjoyment," Gans says. "If youre not satisfied with your meal, youre going to want to keep eating."

The list of available beverages is definitely on the shorter side when you're doing Whole30 (reminder: no alcohol). That said, you can still keep things interesting by using fruits as flavoring, drinking nut milks, and having all the coffee you want. Gans notes, "Coffee can also improve physical performance, so it might help you at the gym, too." (Always a bonus!)

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