A healthy diet is essential for good health, nutrition, and can help lower cholesterol.
It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.
A healthy diet comprises a combination of different foods, including options from each food group. These include:
Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
Legumes (lentils and beans).
Fruit and vegetables.
Foods from animal sources (meat, fish, eggs and milk).
Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
Breastfeed babies and young children:
A healthy diet starts early in life – breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.
Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.
Eat plenty of vegetables and fruit:
They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
Eat less fat:
Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.
Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.
To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person’s overall energy intake.
Limit intake of sugars:
For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.
Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.
Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.
Reduce salt intake:
Keeping your salt intake to less than 5g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.
Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.
The Australian dietary guidelines provide essential advice for individuals seeking to improve their nutrition and overall health, based on the latest dietary guidelines. Developed by the Department of Health, these guidelines emphasize the importance of consuming a variety of foods across the five major food groups. This recommendation is rooted in the best available science, aiming to reduce the risk of chronic diseases and promote well-being. Adhering to these guidelines can lead to better health outcomes by encouraging balanced meals rich in essential nutrients.
Following these dietary guidelines means prioritizing fresh fruits, vegetables, whole grains, and lean proteins such as skinless poultry, while minimizing processed foods high in sugars, salt, and unhealthy fats. By embracing these principles, individuals can enhance their dietary habits and support their long-term health goals.
Healthy eating on a budget
Eating healthy on a budget is entirely possible with some strategic planning. A good approach is to focus on whole foods that are both nutritious and cost-effective. Foods like grains, legumes, and seasonal fruits and vegetables, alongside unsaturated fats, are excellent sources of nutrients and often more affordable than processed alternatives. Incorporating a variety of these healthy foods into your diet can ensure you get a good source of fiber and essential vitamins without breaking the bank.
Meal planning is another effective strategy for maintaining a healthy diet while managing expenses. By preparing meals in advance and buying in bulk, you can minimize food waste and cut down on costs. Simple, wholesome meals can be created using affordable ingredients like peas, allowing you to enjoy nutritious meals that support your health without overspending.
Medically reviewed by Imashi Fernando, MS, RDN, CDCESWritten by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, pancakes, whole wheat toast with toppings, nuts, and green tea.
A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients, similar to what you might find in India.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?
Here are 12 of the best foods and drinks to enjoy in the morning.
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness. To diversify your breakfast options, consider making a frittata alongside your eggs.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full. Eggs also contain one skillet’s worth of nutrients:
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
2. Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories. For those who enjoy using an instant pot, it can also be a great way to incorporate Greek yogurt into your meals.
Certain types of yogurt contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures on a piece of bread” on the label.
If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
3. Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
It may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine. Additionally, for breakfast options, incorporating a batter made from various grains can complement your coffee perfectly.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.
4. Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which provides natural sweetness and can help lower cholesterol and glucose levels, and has antioxidant and prebiotic properties.
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.
You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.
Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.
5. Chia seeds
Chia seeds are a good source of fiber. Additionally, they can be incorporated into savory dishes like Besan Chilla for even more nutritional benefits.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
The nutrients in chia seeds may have other benefits, including helping:
managing glucose levels
lowering cholesterol
preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against storing them in the freezer for optimal freshness:
inflammation
heart disease
cancer
type 2 diabetes
other chronic conditions
For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie.
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour. You can easily complement your whole grain toast with a quick microwave omelet for a nutritious breakfast.
You can pair whole wheat toast with many foods, including:
Their protein, fat, and fiber content also means they can promote fullness. You can mix them up in a blender for smoothies or other recipes.
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions.
As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
Breakfast Bowls: Creative Combinations for Morning Nutrition
Breakfast bowls are a fantastic way to enjoy a variety of flavors and nutrients in one meal. These versatile dishes can cater to both sweet and savory cravings, making them perfect for any morning. For a refreshing start, consider a bowl filled with oatmeal topped with fresh fruit, nuts, and a drizzle of honey. This combination not only provides a healthy dose of fiber and antioxidants but also keeps you full longer. Alternatively, for a savory option, try a quinoa bowl with sautéed vegetables, a poached egg, and a dollop of avocado. These breakfast recipes are ideal for meal prep, allowing you to assemble them in advance for quick and easy mornings.
When it comes to meal prep, breakfast bowls shine. Preparing your ingredients in advance means you can easily mix and match based on what you have on hand or what you’re craving. Keep cooked grains like quinoa or brown rice in the fridge, ready to be topped with various proteins, veggies, and sauces. This flexibility ensures you never get bored with your morning routine, and you can enjoy a nutrient-packed breakfast that supports your health goals.
Savory Oatmeal Bowls & Sweet Potato Hash Ideas
Savory oatmeal bowls are a unique twist on traditional breakfast fare, combining the heartiness of oats with nutritious toppings and spices. Start with a base of cooked steel-cut oats, then add sautéed vegetables like spinach, tomatoes, and mushrooms for a fiber boost. Top with a soft-boiled egg for protein and a sprinkle of cheese for flavor. This combination not only satisfies hunger but also packs a punch of vitamins and minerals.
For a sweeter option, consider a sweet potato hash. Dice sweet potatoes and roast them until tender, then mix with black beans, bell peppers, and onions. Serve topped with avocado, chopped basil, and a fried egg for a complete meal. The natural sweetness of sweet potatoes pairs well with the savory elements, creating a balanced dish that’s as delicious as it is nutritious.
Incorporating fresh veggies, like kale, into your breakfast not only enhances the flavor but also adds essential nutrients. Experiment with different combinations to find your favorite savory oatmeal or sweet potato hash variations, ensuring your mornings are filled with delicious and healthy options.
The Mediterranean diet is renowned for its health benefits, and breakfast is no exception. Start your day with a colorful Mediterranean breakfast bowl featuring whole grains, fresh vegetables, and healthy fats. Quinoa or farro served with diced cucumbers, tomatoes, olives, and masoor dal feta cheese makes for a refreshing meal that’s rich in fiber and antioxidants. Drizzle with olive oil and a squeeze of lemon for added flavor and health benefits.
Another excellent option is a chickpea salad, which can be prepared in advance and served on whole grain toast alongside a crispy dosa. Mix canned chickpeas with diced red onion, parsley, and a splash of lemon juice for a protein-packed breakfast that promotes heart health. The anti-inflammatory properties of olive oil and fresh ingredients make this dish not only tasty but also beneficial for your overall well-being.
For those looking for more sweet alternatives, consider Greek yogurt topped with berries and a sprinkle of walnuts. This combination provides protein, antioxidants, and healthy fats, making it a perfect start to your day or ideal for a brunch gathering. By incorporating these Mediterranean diet breakfast recipes, you can enjoy delicious and nutritious meals that support your health while keeping breakfast exciting.
10. Green tea
Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee.
It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. Additionally, turmeric may enhance the benefits of green tea. It may also improve mood and reduce anxiety.
Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.
11. Protein shakes or smoothies
Smoothies are another great breakfast option, especially for busy mornings. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.
Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Fruits are a light breakfast option and some whole fruits can make an easy snack during your commute, making them one of my favorite healthy breakfast ideas.
All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.
Fruits and fresh veggies also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits and fresh veggies of various colors can help boost your intake of a range of antioxidants.
Consuming fruits and vegetables, including ginger, may reduce the risk of health conditions such as:
cardiovascular disease
dementia
diabetes
obesity
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.
For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
Frequently asked questions
What are healthy foods to eat for breakfast?
Good choices for breakfast foods include nutrient-dense ones that fill you up so you don’t feel hungry again for a while. Try whole fruits, eggs, idli, whole grain toast, nuts, and smoothies for a tasty and satisfying start to the day.
What is the best breakfast for losing belly fat?
Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning. Adding fresh herbs to your meals can also enhance flavor and nutrition.
High protein options include low fat cottage cheese, plain Greek yogurt, and eggs. Pair these with nutritious, high fiber foods such as whole grain bread, oats, and fruit.
To drink, opt for water, green tea, or coffee without added sugar or cream.
What are 5 healthy breakfast combinations?
Five healthy breakfast combinations include:
An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
Greek yogurt with berries, nuts, and seeds
Steel-cut oatmeal with cut apple, cinnamon, and protein powder
Whole grain toast with avocado and sesame seeds or with peanut butter and banana
A smoothie made from banana, protein powder, berries, spinach, and chia seeds
Which foods should I avoid for breakfast?
You may want to limit foods high in calories but low in nutrients and fiber, including cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied with the leftovers.
Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease.
Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.
The bottom line
A nutritious breakfast can give you a good start to the day and may help prevent snacking.
The best choices to fill you up and boost your overall health are high in fiber, protein, healthy fats, vitamins, minerals, and veggies.
Many nutritious foods and drinks are easy to prepare in the morning. These include whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Just one thing
Try this today: For the next week, plan your breakfasts ahead of time based on your schedule and preferences. Make sure each breakfast contains at least one food high in protein, another high in fiber, and at least one fruit or veggie. You can also prepare some meals in advance and store them in the fridge for convenience.
Balakrishna R, et al. (2022). Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review.
Cicero AFG, et al. (2020). A randomized placebo-controlled clinical trial to evaluate the medium-term effects of oat fibers on human health: The beta-glucan effects on lipid profile, glycemia and intestinal health (BELT) study.
Górecki M, et al. (2020). The antioxidant content of coffee and its in vitro activity as an effect of Its production method and roasting and brewing time.
Iqbal R, et al. (2021). Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: A prospective cohort study.
Marsset-Baglieri A, et al. (2015). The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.
Mattioli R, et al. (2020). Anthocyanins: A comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.
Mellor DD, et al. (2020). The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: A systematic review.
Payne A, et al. (2022). Epigallocatechin-3-gallate (EGCG): New therapeutic perspectives for neuroprotection, aging, and neuroinflammation for the modern age.
Zurbau A, et al. (2020). Relation of different fruit and vegetable sources with incident cardiovascular outcomes: A systematic review and meta‐analysis of prospective cohort studies.
artificial intelligence Image generated by the Stable Diffusion model from the prompt “the ability of a digital computer or computer-controlled robot to perform tasks commonly associated with intelligent beings,” which is the definition of artificial intelligence (AI) in the Encyclopædia Britannica article on the subject. Stable Diffusion is trained on a large set of images paired with textual descriptions and uses natural language processing (NLP) to generate an image. (more)
Artificial intelligence is the ability of a computer or computer-controlled robot to perform tasks that are commonly associated with the intellectual processes characteristic of humans, such as the ability to reason. Although there are as yet no AIs that match full human flexibility over wider domains or in tasks requiring much everyday knowledge, some AIs perform specific tasks as well as humans. Learn more.
Are artificial intelligence and machine learning the same?
No, artificial intelligence and machine learning are not the same, but they are closely related. Machine learning is the method to train a computer to learn from its inputs but without explicit programming for every circumstance. Machine learning helps a computer to achieve artificial intelligence.
artificial intelligence (AI), the ability of a digital computer or computer-controlled robot to perform tasks commonly associated with intelligent beings. The term is frequently applied to the project of developing systems endowed with the intellectual processes characteristic of humans, such as the ability to reason, discover meaning, generalize, or learn from past experience. Since their development in the 1940s, digital computers have been programmed to carry out very complex tasks—such as discovering proofs for mathematical theorems or playing chess—with great proficiency. Despite continuing advances in computer processing speed and memory capacity, there are as yet no programs that can match full human flexibility over wider domains or in tasks requiring much everyday knowledge. On the other hand, some programs have attained the performance levels of human experts and professionals in executing certain specific tasks, so that artificial intelligence in this limited sense is found in applications as diverse as medical diagnosis, computer search engines, voice or handwriting recognition, and chatbots.
All but the simplest human behavior is ascribed to intelligence, while even the most complicated insect behavior is usually not taken as an indication of intelligence. What is the difference? Consider the behavior of the digger wasp, Sphex ichneumoneus. When the female wasp returns to her burrow with food, she first deposits it on the threshold, checks for intruders inside her burrow, and only then, if the coast is clear, carries her food inside. The real nature of the wasp’s is revealed if the food is moved a few inches away from the entrance to her burrow while she is inside: on emerging, she will repeat the whole procedure as often as the food is displaced. Intelligence—conspicuously absent in the case of the wasp—must include the ability to adapt to new circumstances.
Psychologists generally characterize human intelligence not by just one trait but by the combination of many diverse abilities. Research in AI has focused chiefly on the following components of intelligence: learning, reasoning, problem solving, perception, and using language.
There are a number of different forms of learning as applied to artificial intelligence. The simplest is learning by trial and error. For example, a simple computer program for solving mate-in-one chess problems might try moves at random until mate is found. The program might then store the solution with the position so that, the next time the computer encountered the same position, it would recall the solution. This simple memorizing of individual items and procedures—known as rote learning—is relatively easy to implement on a computer. More challenging is the problem of implementing what is called generalization. Generalization involves applying past experience to analogous new situations. For example, a program that learns the past tense of regular English verbs by rote will not be able to produce the past tense of a word such as jump unless the program was previously presented with jumped, whereas a program that is able to generalize can learn the “add -ed” rule for regular verbs ending in a consonant and so form the past tense of jump on the basis of experience with similar verbs.
artificial intelligence Image generated by the Stable Diffusion model from the prompt “the ability of a digital computer or computer-controlled robot to perform tasks commonly associated with intelligent beings,” which is the definition of artificial intelligence (AI) in the Encyclopædia Britannica article on the subject. Stable Diffusion is trained on a large set of images paired with textual descriptions and uses natural language processing (NLP) to generate an image. (more)
Artificial intelligence is the ability of a computer or computer-controlled robot to perform tasks that are commonly associated with the intellectual processes characteristic of humans, such as the ability to reason. Although there are as yet no AIs that match full human flexibility over wider domains or in tasks requiring much everyday knowledge, some AIs perform specific tasks as well as humans. Learn more.
Are artificial intelligence and machine learning the same?
No, artificial intelligence and machine learning are not the same, but they are closely related. Machine learning is the method to train a computer to learn from its inputs but without explicit programming for every circumstance. Machine learning helps a computer to achieve artificial intelligence.
artificial intelligence (AI), the ability of a digital computer or computer-controlled robot to perform tasks commonly associated with intelligent beings. The term is frequently applied to the project of developing systems endowed with the intellectual processes characteristic of humans, such as the ability to reason, discover meaning, generalize, or learn from past experience. Since their development in the 1940s, digital computers have been programmed to carry out very complex tasks—such as discovering proofs for mathematical theorems or playing chess—with great proficiency. Despite continuing advances in computer processing speed and memory capacity, there are as yet no programs that can match full human flexibility over wider domains or in tasks requiring much everyday knowledge. On the other hand, some programs have attained the performance levels of human experts and professionals in executing certain specific tasks, so that artificial intelligence in this limited sense is found in applications as diverse as medical diagnosis, computer search engines, voice or handwriting recognition, and chatbots.
All but the simplest human behavior is ascribed to intelligence, while even the most complicated insect behavior is usually not taken as an indication of intelligence. What is the difference? Consider the behavior of the digger wasp, Sphex ichneumoneus. When the female wasp returns to her burrow with food, she first deposits it on the threshold, checks for intruders inside her burrow, and only then, if the coast is clear, carries her food inside. The real nature of the wasp’s is revealed if the food is moved a few inches away from the entrance to her burrow while she is inside: on emerging, she will repeat the whole procedure as often as the food is displaced. Intelligence—conspicuously absent in the case of the wasp—must include the ability to adapt to new circumstances.
Psychologists generally characterize human intelligence not by just one trait but by the combination of many diverse abilities. Research in AI has focused chiefly on the following components of intelligence: learning, reasoning, problem solving, perception, and using language.
There are a number of different forms of learning as applied to artificial intelligence. The simplest is learning by trial and error. For example, a simple computer program for solving mate-in-one chess problems might try moves at random until mate is found. The program might then store the solution with the position so that, the next time the computer encountered the same position, it would recall the solution. This simple memorizing of individual items and procedures—known as rote learning—is relatively easy to implement on a computer. More challenging is the problem of implementing what is called generalization. Generalization involves applying past experience to analogous new situations. For example, a program that learns the past tense of regular English verbs by rote will not be able to produce the past tense of a word such as jump unless the program was previously presented with jumped, whereas a program that is able to generalize can learn the “add -ed” rule for regular verbs ending in a consonant and so form the past tense of jump on the basis of experience with similar verbs.
Start your practice with these foundational yoga poses using the best yoga app available on the market.
ReviewedVerywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
As a new yoga student, you might feel overwhelmed by the number of yoga poses. If you got out of bed this morning and stretched your arms over your head, you already did a yoga pose. A yoga practice is a lifelong pursuit, giving you plenty of time to explore each asana (pose) and learn sequences of postures.
Many basic yoga poses feel familiar because our bodies bend and fold naturally into them. It’s also helpful to mindfully focus on breathing to relax and deepen into poses.1 These beginner yoga poses will introduce you to the practice and allow you to build into more challenging asanas.
Learn more about beginner yoga poses, their benefits, and how to practice them.
Watch Now: 10 Yoga Poses You Should Know
Types of Yoga Poses
There are hundreds of yoga poses, but here are fundamental movements to bring you into your practice:
Standing yoga poses: Standing poses are often done first in a yoga class to “build heat” as a warmup. In vinyasa flow, standing yoga poses are performed sequentially to form sequences. Hatha classes typically have yogis do standing poses with rest between.
Balancing yoga poses: Beginners’ balances are an important way to build core strength for advanced yoga poses. Though balances may seem challenging initially, they will improve with regular practice.
Backbends: Beginners generally start with gentle spine flexion (bending forward) and extension (bending backward), eventually moving to deeper bends. Since daily life rarely requires you to move like this, backbends are essential for spinal health and longevity.2
Seated yoga poses: Seated stretches, focusing on hip and hamstring mobility, are usually done near the end of a yoga class after your body is warm. Placing a folded yoga blanket or block under your butt is an excellent way to make yourself more comfortable.
Resting or supine yoga poses: It’s essential to get to know your resting yoga poses, especially child’s pose, which you are encouraged to do whenever you need a break. These resting yoga poses continue hip and hamstring work and provide gentle back-bending, twisting, and inversion.
1
Downward Facing Dog (Adho Mukha Svanasana)
Verywell / Ben Goldstein
Pose type: Standing
Just because you’ve heard of Downward Facing Dog doesn’t mean it’s easy.
Beginners often lean too far forward in this posture, making it more like a plank. Instead, keep your weight mostly in your legs and reach your hips high with your heels stretching toward the floor (they do not need to touch the floor).
Soften your knees to facilitate the move if you have tight hamstrings. Keep feet parallel.
Mountain pose may not be as famous as Downward Facing Dog, but it is equally important.
For good alignment in Mountain pose, imagine drawing a straight line from the crown of your head to your heels, with shoulders and pelvis stacked. Every person’s body is different, so focus on rooting down with your feet and lengthening your spine.
Your teacher can talk you through this yoga pose in class, reminding you to slide your shoulders down your back and keep weight on your heels.
The critical thing to remember in Warrior I is that the hips face forward. Think of your hip points as headlights; they should be roughly parallel to the front of your mat. This yoga pose may require you to engage your abs and take a wider stance.
4
Warrior II (Virabhadrasana II)
Pose type: Standing
Unlike Warrior I, the hips face the side of the mat in Warrior II. The hips and shoulders are open to the side when moving from Warrior I to Warrior II.
You’ll also rotate your back foot, angling your toes at about 90 degrees. In both Warrior poses, aim to keep your front knee stacked over the ankle. Your front toes face forward.
One modification of the Extended Side Angle yoga pose is to bring your forearm to your thigh instead of placing your hand on the floor. It should rest lightly on your thigh and not bear much weight. This modification enables you to keep your shoulders open. You can also place your hand on a yoga block.
If you reach toward the floor before you’re ready, you may compromise the position of the torso, turning your chest toward the floor instead of toward the ceiling.
6
Triangle Pose (Utthita Trikonasana)
Pose type: Standing
The Triangle can be modified like the Extended Side Angle, using a yoga block for your bottom hand if you aren’t comfortable reaching your arm to the floor in this yoga pose. You can also rest your hand higher up on your leg—on your shin or thigh—but avoid putting it directly on your knee.
Don’t hesitate to micro-bend both knees if this yoga pose feels uncomfortable. It won’t look or feel like a pronounced bend, but rather, just enough movement to unlock your knees and ease tension in your hamstrings.
Triangle offers many benefits: Strength (in the legs), flexibility (in the groin, hamstrings, and hips, as well as opening the chest and shoulders), and balance.
7
Standing Forward Bend (Uttanasana)
Ben Goldstein
To do the Standing Forward Bend yoga pose, exhale and fold over your legs. If your hamstrings feel too tight, soften your knees to release your spine. Let your head hang heavy.
Keep your knees soft with feet hip-width apart for better stability (you can straighten your legs, but it is unnecessary). Clasp opposite elbows with opposite hands while swaying gently from side to side.
8
Reverse Warrior (Viparita Virabhadrasana)
Pose type: Standing
Reverse Warrior shares a similar stance to Warrior I and incorporates a slight heart-opening side bend or optional backbend.
To stay steady in this yoga pose, root into the sole of your front foot, anchor the outside edge of your back foot, and engage your glutes and hamstrings.
Focus your gaze up toward your palm as it reaches overhead. Keep your front knee tracking over your ankle as you sink deeper into the hips.
9
Garland Pose (Malasana)
Pose type: Standing
Squatting is an excellent stretch for the muscles around your pelvis, often called a hip opener yoga pose.
Perhaps surprisingly, it’s also good for your feet, which are often neglected. If squatting is challenging, props can help: Sit on a block or roll a yoga towel or blanket under your heels. Press your heels down toward the floor.
10
Half Forward Bend (Ardha Uttanasana)
Pose type: Standing
This flat-back forward bend (you may also hear it called “halfway lift”) is most often done as part of a sun salutation sequence. As such, this yoga pose is often rushed, but it’s worth it to take the time to work on it independently. Figuring out when your back is flat is part of developing body awareness.
At first, it’s helpful to glance in the mirror. You can bring your hands off the ground and onto your legs to keep your back flat. Gently soften your knees as needed, too.
11
Pyramid Pose (Parsvottanasana)
Pose type: Standing
Standing forward bends like Pyramid pose are an ideal time to break out your yoga blocks, making this yoga pose more accessible. Place a block on either side of your front foot to “raise the floor” to a level your hands can comfortably reach. Your hamstrings will still enjoy a nice stretch.
12
Raised Hands Pose (Urdhva Hastasana)
Pose type: Standing
Built upon the foundation of Mountain pose, Urdhva Hastasana roots you into the ground with your legs while reaching for the sky with your arms. The result is a full-body stretch, a great way to usher in the physical part of your yoga session.
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Low Lunge
Pose type: Standing
The alignment of your lunge is important. Make a right angle with your front leg so your knee is directly over your ankle and your thigh is parallel to the floor. At the same time, keep your hips level and root into your back leg.
Many don’t go deep enough into the front leg and sag in the back. Glance in the mirror to make sure you’re getting it right for a good stretch.
To modify this yoga pose, place your hands on blocks or lower your back leg to the mat (with a blanket or towel as needed for cushioning).
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Tree Pose (Vrksasana)
Pose type: Standing/Balancing
Tree pose is an excellent introduction to balancing postures. If you feel yourself beginning to topple, step out easily. Avoid counterbalances by jutting your hip to the side of your standing leg.
Focus your gaze on the floor and try varying foot positions to see what works for you: Heel resting low on the ankle, on a block, or above or below the knee.
15
Downward Facing Dog Split
Pose type: Standing/Balancing
The introduction of appropriate balancing postures helps build core strength. In the Down Dog Split yoga pose, it’s not about how high you can lift your leg. Instead, focus on rooting into the hands and keeping your weight distributed evenly in both hands.
16
Plank Pose
Pose type: Balancing
It might seem strange to call plank a balancing yoga pose since the risk of falling over is minimal, but it gets to the heart of this pose—core strength.
A strong core is essential for many yoga poses, including standing and arm balances, and a plank is an excellent way to work on your stability and stamina. Keep your hips and spine in a neutral position.
17
Cat-Cow Stretch (Chakravakasana)
Pose type: Backbend
It’s the best of both worlds: spinal extension followed by spinal flexion. Moving back and forth warms your back, improves body awareness, and is a basic introduction to doing a vinyasa sequence by coordinating your movements with your breath.
Cat-Cow may be the most important yoga pose you learn, especially if you have back pain. Even if you never do more than a few yoga classes, continue doing this stretch on your own.
18
Bridge Pose (Setu Bandha Sarvangasana)
Pose type: Backbend
Bridge pose is a gentle way to explore spine extension, also known as a backbend. It’s a good idea to start incorporating this type of movement because it improves the mobility of your spine and counters the effects of too much sitting.
If the Bridge yoga pose seems too intense, try a supported bridge with a block. Remember to root into the feet, which helps use your leg muscles to support the pose.
19
Cobra Pose (Bhujangasana)
Pose type: Backbend
In flow yoga, Cobra is done multiple times per class as part of the vinyasa sequence of yoga poses. While a full cobra with straight arms offers a deeper backbend, you’ll build more back strength by doing low Cobras in which you lift your chest without pressing into your hands.
Root into your feet, lengthen through the crown of the head and broaden through the collarbones as you lift the sternum. It’s also key to anchor your pelvis to the floor before you lift.
20
Knees, Chest, and Chin (Ashtanga Namaskara)
Pose type: Backbend
Ashtanga Namaskara was once taught to all beginning yoga students as an alternative to and preparation for Chaturanga Dandasana. In recent years, it’s fallen out of favor.
As a result, some students are rushed into Chaturanga before they are ready. It belongs in the sun salutation series for beginners. Plus, it’s an excellent warmup yoga pose for deeper backbends.
Take your time and enter the yoga pose slowly from a plank. Lower your knees to the yoga mat with your toes tucked. Keep your elbows in toward your body as you lower your chest and chin to the floor. Shoulders should hover over your hands.
21
Staff Pose (Dandasana)
Pose type: Seated
Staff yoga pose is akin to a seated version of Mountain pose (above) in that it offers alignment guidelines for other seated yoga poses. Engage your leg muscles and flex your feet.
Lift your chest and relax your shoulders on the right side. You can also allow a gentle bend in your knees so your shoulders can stack over your hips.
Modify by using a block or folded blanket or two if you have trouble sitting straight with your butt flat on the floor. In a typical class, this yoga pose leads to a forward bend.
22
Cobbler’s Pose (Baddha Konasana)
Pose type: Seated
Let gravity work on stretching your inner thighs in Cobbler’s pose. Props can help if you find this yoga pose challenging. Sitting on a block, cushion, or blanket raises your hips so your knees can open more naturally.
If your knees are high, it takes a lot of effort to hold them up, and your legs need to be relaxed to enjoy the benefits of the stretch. The solution is to place a block (or something else supportive) under each knee to give them something to rest on.
Since it’s unusual to sit this way in everyday life, this yoga pose stretches neglected areas of the body, particularly the adductor groups of the groin.
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Easy Pose (Sukhasana)
Pose type: Seated
Sitting cross-legged doesn’t have to be a difficult yoga pose. As with Cobbler’s pose, the judicious use of props can transform an uncomfortable position into one of ease so you can reverse the effects of too much chair-sitting.
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Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Pose type: Seated
Twists are an essential part of yoga. They help improve spinal mobility and can even get things moving along your digestive tract (yes, twists can relieve constipation).3
It’s OK to extend your bottom leg in this yoga pose if it’s uncomfortable to have it bent behind you. You can also modify it by sitting on a blanket. Placing the bent leg inside the extended leg is great for easing shoulder, hip, and spine rotation.
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Head to Knee Pose (Janu Sirsasana)
Pose type: Seated
Forward bends can be tricky for anyone with tight hamstrings. Janu Sirsasana is more accessible because you only stretch one leg at a time. You can also use a strap around your foot to help extend your reach.
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Seated Forward Bend (Paschimottanasana)
Pose type: Seated
There are many hamstring stretches in beginning yoga for a good reason. The hamstrings tend to get short and tight in people who sit a lot, which can contribute to lower back pain. Stretching them as you do in the Seated Forward Bend is helpful.
This yoga pose offers a stretch to the entire back of the body. Bend at your hips, not your waist, and keep your neck aligned with your spine.
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Seated Wide Angle Straddle (Upavistha Konasana)
Pose type: Seated
Opening your legs wide creates a slightly different stretch from Paschimottanasana. To do this yoga pose:
Separate your legs into a wide position.
Flex both feet and engage both legs on the floor, coming into Upavistha Konasana.
Forward bend to the center, extending your spine on inhale and deepening the yoga pose on exhale.
Though it may look like the mandate is to bring your chest to the floor, it’s not about that. Instead, keep your back flat, rotate your pelvis forward instead of crunching through your spine, and keep your feet flexed. If you do all three of these things, it doesn’t matter how far forward you lean.
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Happy Baby Pose (Ananda Balasana)
Pose type: Supine
Happy baby is a wonderful way to finish a yoga session. It’s also an excellent example of the vital interplay between effort and ease in yoga.
You want to exert a little pressure on your feet to draw them toward your armpits, but not so much that your tailbone lifts off the floor. You don’t want to go to the extreme but find the middle ground in this joyful yoga pose.
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Supine Spinal Twist (Supta Matsyendrasana)
Pose type: Supine
A passive twist is a classic way to end a yoga session, although there’s no rule against doing this yoga pose at the beginning of your practice. The position of the legs is up to you.
You can bend them both; you can straighten the top leg and hold onto your foot if you have the flexibility, or you can twist your legs around one another (as in Eagle pose) to stretch the outer hips. Keep knees in line with your waist.
Child’s pose is essential because it’s the position you assume whenever you need a break during a yoga class. If you feel fatigued, don’t wait for the instructor to call for a break. Instead, transitioning into Child’s Pose can help you relax and rejuvenate your body during practice.
Move into Child’s pose and rejoin the class when you’re ready. It provides a gentle stretch for your back, hips, thighs, and ankles, and does not challenge strength or balance.
Taking Child’s pose is really up to your discretion, introducing one of yoga’s best lessons: being attuned to the signals of your body and respecting them above any external directions.
Most yoga sessions end lying flat on your back in Corpse pose. It’s a critical transition between the end of your yoga practice and the rest of your day. Bringing the body to stillness challenges the mind to maintain its calm. You may find this challenging at first, but it gets easier with practice.
Give yourself plenty of time to learn these poses. Dedicate some time daily (or every few days) to relax in a comfortable space and review your practice. It’s a good idea to wear workout tank tops with low support and four-way stretch to move with you through poses. With regular yoga sessions, you’ll find that your body moves comfortably from one pose to the next for improved physical function and wellness.
Yoga Health Benefits
Yoga is more than just a physical practice; it offers a multitude of benefits that can significantly improve your overall well-being. One of the primary benefits of yoga is its ability to promote relaxation and reduce stress. Practicing yoga encourages mindfulness and deep breathing, which can help calm the mind and create a peaceful state. Additionally, yoga has been shown to support weight loss by enhancing metabolism and encouraging healthier lifestyle choices. Regular practice can lead to improved body awareness and control, making it easier to maintain a healthy weight. By incorporating yoga into your routine, you can experience these transformative benefits that extend beyond the mat.
Moreover, yoga is an excellent way to enhance flexibility, strength, and balance. As you progress through different poses, you’ll find that your body becomes more resilient, allowing you to tackle daily activities with greater ease. This holistic approach to fitness can lead to a more active lifestyle and better overall health. Whether you’re seeking relaxation or looking to shed a few pounds, the benefits of yoga can provide a path towards a healthier, happier you.
Improved flexibility, strength, and balance
One of the most significant advantages of practicing yoga is the improvement in flexibility, strength, and balance. As a beginner, you may initially struggle with certain poses, but with consistent practice, you’ll notice a huge difference in your substantial progress. Yoga encourages stretching and lengthening the muscles, which promotes flexibility over time.
Additionally, many poses require core engagement and muscle control, helping to build strength throughout the body. By focusing on alignment and body awareness, you’ll enhance your balance, making it easier to perform daily tasks and other physical activities. Ultimately, integrating yoga into your routine will contribute to a more balanced, well-rounded approach to fitness.
Essential Yoga Gear for Beginners
When starting your yoga journey, having the right gear can enhance your practice and make it more enjoyable. The first essential item is a good-quality yoga mat. A yoga mat provides cushioning and stability, allowing you to focus on your poses without slipping. Look for a mat that suits your style, whether you prefer a thicker, more cushioned surface or a thinner mat for better balance.
In addition to a mat, consider using a yoga app or joining yoga classes to guide your practice. Many apps offer beginner-friendly workouts and tutorials on various poses, making it easier to learn at your own pace. If you plan to attend yoga classes, you may also want to invest in props like yoga blocks and straps, which can assist with alignment and support during the yoga experience of challenging poses. With the right gear in hand, you’ll be well on your way to establishing a fulfilling yoga practice.
Choosing the Right Mat, Blocks, and Straps
Selecting the right yoga mat, blocks, and straps can significantly enhance your practice, especially as a beginner. When choosing a yoga mat, consider factors such as thickness, texture, and material. A mat that provides adequate cushioning will help protect your joints during poses, while a textured surface will prevent slipping. Aim for a mat that is durable and easy to clean, as this will ensure longevity and hygiene.
Yoga blocks are invaluable tools for beginners, as they offer support in various poses. They can help you achieve proper alignment by bringing the floor closer to you, making it easier to hold poses comfortably. Straps are also helpful for improving flexibility, allowing you to extend your reach in stretches or maintain poses without straining. Incorporating these essential tools into your practice will provide you with the support and confidence needed to progress in your yoga journey.
Frequently Asked Questions
Is it safe for beginners to learn yoga at home?
Yes! Many new yogis start their practice at home. Many people are unable to get to a studio, making the home a much more convenient and budget-friendly option. Regardless of whether you do yoga at home or in a studio you need a good yoga mat—a great yoga gift for yogis of all levels.
How many times a week should beginners do yoga?
If you are completely new to exercise, a daily practice may seem overwhelming. Try do some yoga three days per week. But with easy poses like the ones listed here, there is no harm in doing yoga every day.
What are the benefits of doing yoga?
Yoga is good for your body and mind. You’ll notice your body getting stronger and more flexible with a regular practice. Yoga also provide you time to breathe and meditate for emotional wellness.
Staring at our devices may be pleasurable at the moment, but it can be addictive. You may try digital detox, such as turning off notifications, designating “tech-free” time, and deleting apps for a long time.
A digital detox can help anxiety, self-esteem, and sleep. One survey found that nearly one-fifth of people said technology is a source of stress. About 43% of respondents checked their emails, messages, and social media “constantly.”
1. Turn Off Push Notifications
Getting constant updates on what’s happening in the world is informative, but it can also be distracting. “If you’re allowing yourself to get interrupted five times in a half an hour, you’re never actually focused in that time,” Jesse Fox, PhD, head of the Ohio State University’s Virtual Environment, Communication Technology, and Online Research (VECTOR) Lab, told Health. One easy fix is to turn off as many notifications as you can live without.
2. Convert to Black and White
One reason our devices are so alluring is their vibrant colors. Many smartphones now allow you to change the settings so the entire phone appears in grayscale. Removing the vibrant colors can make your phone less pleasurable and reduce screen time.
3. Put Away Your Phone During Meals
It’s a common sight at restaurants: a gleaming smartphone next to the bread basket. Research has shown that simply having your phone on the table can reduce the quality of interactions, even if you are not checking it. Your brain is just waiting for it to light up, so you may not be fully present.
“The more energy we direct toward our devices, the less energy we’re directing toward whoever is in the room with us,” Elisabeth LaMotte, a licensed clinical social worker and founder of the DC Counseling and Psychotherapy Center, told Health.
4. Designate Tech-Free Hours
Many of us feel “naked” when we are without our devices. Taking breaks from technology can support your well-being.
“Start by designating a certain time each day that’s tech-free—like while you’re eating lunch,” said Adam Alter, PhD, author of “Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked.” “Then see how you feel after a week or so. Most people feel happy with the change, and they go on to expand it.”
5. Make Your Bedroom a No-Tech Zone
“Most people use their phone for an alarm clock,” David Greenfield, PhD, assistant clinical professor of psychiatry at the University of Connecticut School of Medicine, told Health. It’s easy to start scrolling when you reach for your phone to switch it off. It’s best if you can leave your phone out of reach at night and invest in an alarm clock.
Getting cozy in bed with your phone can harm relationships. Make your bed a device-free zone and invite greater opportunities for intimacy and sex.
You will also sleep better. Screens emit blue light, which tricks your brain into thinking it’s daytime. The blue light can make it harder to drift off.
6. Rediscover Paper
Reading a book may feel more satisfying than reading a tablet. Books offer fewer distractions. Research has shown you are more efficient and aware than when you are reading on a screen. You may also consider getting your news from a newspaper instead of your phone.
7. Limit Yourself to One Screen at a Time
Your brain may go haywire when you are attempting to work and start scrolling. “Multitasking is really bad for us. If you are focusing on a task and you get distracted—like, oh, I’ll just click over to this other window, or I’ll just look at this text message—it takes several minutes to recalibrate our brains back to the original task,” said Fox.
Make a habit of only looking at one screen at a time. This can improve concentration and, in some cases, enjoyment.
8. Spring Clean Your Social Media Accounts
The more time you spend on social media, the worse you may feel. Research has found that the more time participants spend on Facebook and the use of social media, the poorer their mental health outcomes. This is not surprising, given the fact that we see only a heavily curated version of friends’ and celebrities’ lives, which can be toxic for self-esteem.
According to Fox, who has studied the impact of social media on society, be proactive about who and what you follow. Clean house from there. Do not be afraid to block, mute, unfollow, or delete until you have created a list of connections who make you laugh and smile and fill you with happiness.
9. Download the Right Apps
Plenty of people feel addicted to their phones, and for good reason. Checking your device activates the reward circuitry in your brain. This triggers your body to release the hormone dopamine, which helps form habits.
It seems counterintuitive, but these apps can actually help you reduce your digital consumption. Freedom lets you block whatever sites distract you on your mobile device or computer, with the goal of helping you focus using tools like the StayFocused Google Chrome extension. Off-Time (available on Android) allows you to selectively block calls, texts, and notifications. The iPhone’s “Do Not Disturb” setting offers a similar service.
10. Protect Your Body
Adolescents spend an average of nine hours on devices with digital screens. This can cause digital eye strain, which can cause dryness, blurred vision, and headaches.
Follow the 20-20-20 rule to avoid eye strain: After 20 minutes of looking at a screen, look up at an object 20 feet in the distance for 20 seconds. Do not forget to blink.
Remember to also take frequent breaks from your phone. Too much texting can cause “text neck” and “smartphone thumb.” Hold your phone higher so you can look at it straight on and avoid inflammation, irritation, and pain to avoid bending your neck. Mix up the way you type, and use different fingers to avoid thumb pain.
Understanding the Impact of Digital Detox
Digital detox can profoundly affect mental and physical health. By reducing screen time, individuals may experience improved sleep quality, better social interactions, and enhanced overall wellbeing. Research shows that excessive technology use can lead to issues like eye strain and reduced social relationships. Engaging in a digital detox can bring positive changes to one’s quality of life by addressing technology addiction and encouraging more meaningful social connections. It’s essential to recognize the transformative effects a digital detox can have on various aspects of life.
Effects on Relationships and Health
Engaging in a digital detox can profoundly impact relationships and health. By disconnecting from screens, individuals can enhance social interactions and social relationships, improve mental and physical well-being, and boost overall life satisfaction. Excessive screen time has been linked to decreased social connections and sleep quality, emphasizing the importance of setting boundaries with technology. Prioritizing real-world interactions over virtual ones during a digital detox can lead to positive changes in one’s social relationships and overall quality of life.
When to Seek Professional Help During a Digital Detox
If you find yourself struggling to cope with the challenges of a digital detox, experiencing severe anxiety or withdrawal symptoms, or noticing a significant decline in your mental health, it may be time to seek professional help. Additionally, if you feel overwhelmed by the process, unable to manage your screen time despite sincere efforts, or facing persistent issues related to your digital usage impacting your daily life, consulting a mental health professional or therapist specializing in technology addiction could be beneficial.
A Quick Review
You may find yourself checking your emails, messages, and social media too often. A digital detox can help improve your sleep, posture, and self-esteem, especially by reducing nighttime tech use.
Try turning off notifications, designating “tech-free” time, and deleting apps. It’s also important to set your devices aside a couple of hours before bedtime. Avoiding blue light at nighttime can improve sleep quality and quantity.
Medically reviewed by Kim Rose-Francis RDN, CDCES, LD, NutritionWritten by Jillian Kubala, MS, RD
Whole-foods and plant-based diets prioritize plant foods and minimize processed foods and animal products. These diets are associated with several health benefits, such as improved general health, reduced risk of diabetes and lower body weight.
There are many arguments about which diet is best for you.
Nevertheless, health and wellness communities agree that diets emphasizing fresh, whole ingredients and minimizing processed foods are superior for overall wellness. The whole-foods, plant-based diet does just that.
This article reviews what you need to know about the whole-foods, plant-based diet, including its potential health benefits, foods to eat, and a sample meal plan.
Vegetarians exclude all meat and poultry from their diets, but some vegetarians eat eggs, seafood, or dairy.
The WFPB diet, on the other hand, is more flexible. Followers eat mostly plants, but animal products aren’t off limits.
While one person following a WFPB diet may eat no animal products, another may eat small amounts of eggs, poultry, seafood, meat, or dairy.
The whole-foods, plant-based diet emphasizes plant-based foods while minimizing animal products and processed items.
Foods to eat on a whole-foods, plant-based diet
For many people, animal products are the focus of most meals, from eggs and bacon for breakfast to steak for dinner.
When switching to a plant-based diet, center your meals around plant-based foods. If you eat animal foods, only eat them in smaller quantities, paying attention to the quality.
Foods like dairy, eggs, poultry, meat, and seafood are used more as a complement to a plant-based meal and not as the main focal point.
A whole-foods, plant-based shopping list
Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc.
Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc.
Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
Healthy fats: avocados, olive oil, unsweetened coconut, etc.
Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.
Seeds, nuts, and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
Unsweetened plant-based milks: coconut milk, almond milk, cashew milk, etc.
Spices, herbs, and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.
Plant-based protein: tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients
Beverages: coffee, tea, sparkling water, etc.
If supplementing your plant-based diet with animal products, choose quality products from grocery stores or, better yet, purchase them from local farms.
Examples of animal products that can be enjoyed in moderation include:
eggs
poultry
beef
pork
seafood
dairy products
Some people, for environmental reasons or personal preferences, may choose pasture-raised, grass-fed, wild-caught, or organic products when consuming conventional animal products.
A healthy, WFPB diet will focus on plant foods like vegetables, fruits, whole grains, legumes, nuts, and seeds. If you choose to eat animal products, eat them in smaller quantities compared to plant foods.
Foods to avoid or minimize on this diet
The WFPB diet focuses on consuming foods in their most natural form, which excludes heavily processed foods.
When purchasing groceries, focus on fresh foods, and when purchasing foods with a label, aim for items with the fewest possible ingredients.
Foods to avoid
Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
Added sugars and sweets include table sugar, soda, juice, pastries, cookies, candy, sweet tea, and sugary cereals.
Refined grains: white rice, white pasta, white bread, bagels, etc.
Packaged and convenience foods: chips, crackers, cereal bars, frozen dinners, etc.
Processed vegan-friendly foods: plant-based meats like Tofurkey, faux cheeses, vegan butters, etc.
Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc.
Processed animal products:bacon, lunch meats, sausage, beef jerky, etc.
Foods to minimize
While healthy animal foods can be included in a WFPB diet, minimize them. These include:
beef
pork
sheep
game meats
poultry
eggs
dairy
seafood
When following a WFPB diet, highly processed foods should be avoided and animal products minimized.
Sample meal plan
Transitioning to a whole-foods, plant-based diet doesn’t have to be challenging.
The following 1-week menu can help set you up for success. It includes a small number of animal products, but you can choose the extent to which you include animal foods in your diet.
Monday
Breakfast: oatmeal made with coconut milk topped with berries, coconut, and walnuts
Lunch: large salad topped with fresh vegetables, chickpeas, avocado, pumpkin seeds, and goat cheese
Dinner: butternut squash curry with tempeh
Tuesday
Breakfast: full-fat plain yogurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds
Lunch: meatless chili
Dinner: sweet potato and black bean tacos
Wednesday
Breakfast: a smoothie made with unsweetened almond milk, berries, peanut butter, and unsweetened plant-based protein powder
Lunch: hummus and veggie wrap
Dinner: zucchini noodles tossed in pesto with chicken meatballs
Thursday
Breakfast: savory oatmeal with avocado, salsa, and black beans
Lunch: quinoa, veggie, and feta salad
Dinner: grilled fish with roasted sweet potatoes and broccoli
Friday
Breakfast: tofu and vegetable frittata
Lunch: large salad topped with grilled shrimp
Dinner: roasted portobello fajitas
Saturday
Breakfast: blackberry, kale, cashew butter, and coconut protein smoothie
Lunch: vegetable, avocado, and brown rice sushi with a seaweed salad
Dinner: eggplant lasagna made with cheese and a large green salad
Sunday
Breakfast: vegetable omelet made with eggs
Lunch: roasted vegetable and tahini quinoa bowl
Dinner: black bean burgers served on a large salad with sliced avocado
As you can see, the idea of a whole-foods, plant-based diet is to use animal products sparingly.
However, many people following WFPB diets eat more or fewer animal products depending on their specific dietary needs and preferences.
You can enjoy many different delicious meals when following a whole-foods, plant-based diet. The above menu can help you get started.
It benefits a number of health conditions
Adopting a whole-foods, plant-based diet benefits your waistline and can lower your risk and reduce symptoms of certain chronic diseases.
Heart disease
Perhaps one of the most well-known benefits of WFPB diets is that they are heart-healthy. However, the quality and types of foods included in the diet matter for maintaining a healthy diet.
A large, older study from 2017 of over 200,000 people found that those who followed a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes, and nuts had a significantly lower risk of developing heart disease than those following non-plant-based diets.
However, less nutritious plant-based diets that included sugary drinks, fruit juices, and refined grains were associated with a slightly increased risk of heart disease and elevated blood pressure.
Similarly, several other studies suggest that people following a healthy plant-based diet may have a lower risk of heart disease compared to meat eaters.
Consuming the right kinds of foods is critical for heart disease prevention when following a plant-based diet, which is why adhering to a WFPB diet is the best choice.
Cancer
Research suggests that following a plant-based diet may reduce your risk of certain types of cancer. A study of over 169,000 people suggests following a healthy plant-based diet could be associated with a lower risk of breast cancer.
Similarly, another recent study showed that greater consumption of nutritious plant-based foods was associated with a lower risk of aggressive forms of prostate cancer, especially in men under 65 years.
Furthermore, a 2022 review concluded that plant-based diets could be tied to a lower risk of digestive system cancers, including pancreatic, colon, rectal, and colorectal cancers.
Cognitive decline
Some studies suggest that diets rich in vegetables and fruits may help slow or prevent cognitive decline and Alzheimer’s disease in older adults.
Plant-based diets contain a higher number of plant compounds and antioxidants, which, according to some test-tube and animal studies, may help slow the progression of Alzheimer’s disease and reverse cognitive deficits.
In many studies, higher intakes of fruits and vegetables have been strongly associated with a reduction in cognitive decline.
An older review of nine studies from 2017 included over 31,000 people and found that among participants in the nine studies, adding 100 grams or 3.5 ounces more fruits and vegetables to a participant’s diet led to a 13% reduction in the risk of developing cognitive impairment or dementia.
Other studies in older adults have found that healthy plant-based eating patterns with an abundance of fruits, vegetables, and whole grains and with a limited intake of animal foods and processed foods may be associated with a reduced risk of cognitive impairment and a slower decline in brain function.
Diabetes
Adopting a WFPB diet may be an effective tool in managing and reducing your risk of developing type 2 diabetes.
An older study from 2016 of more than 200,000 people found that those who adhered to a healthy plant-based eating pattern had a 34% lower risk of developing type 2 diabetes than those who followed unhealthy, non-plant-based diets.
Another study demonstrated that plant-based diets could be beneficial for the prevention of type 2 diabetes, especially when they included nutritious plant-based foods like fruits, vegetables, whole grains, nuts, and legumes.
Following a whole-foods, plant-based diet may reduce your risk of developing heart disease, certain cancers, cognitive decline, and diabetes.
It can help you lose weight and improve your health
Obesity is an issue of epidemic proportions. In fact, it’s estimated that nearly 31% of adults have overweight, while over 42% have obesity.
Making dietary and lifestyle changes can facilitate weight loss and have a lasting impact on health. Many studies have shown that plant-based diets are beneficial for weight loss.
The high fiber content of the WFPB diet, along with the exclusion of processed foods, is a winning combination for shedding excess pounds.
An older review of 12 studies from 2015 included more than 1,100 people and found that those assigned to plant-based diets lost significantly more weight — about 4.5 pounds (lbs), or 2 kilograms (kg), over an average of 25 weeks — than those assigned to non-vegetarian diets.
Adopting a healthy plant-based eating pattern may also help keep weight off in the long run and lead to a lower body mass index.
A 2017 study of 65 people with overweight or obesity found that those assigned to a WFPB diet lost significantly more weight than the control group and were able to sustain that weight loss of 25 lbs (11.5 kg) over a 1-year follow-up period.
However, it’s unclear whether the control group received nutrition advice or made any changes to their diet.
Regardless, simply cutting out processed foods that aren’t allowed on a WFPB diet, such as soda, candy, fast foods, and refined grains, is a powerful weight loss tool.
Many studies have demonstrated that whole-foods, plant-based diets are effective for weight loss. They may also help you maintain weight loss in the long run.
Adopting a whole-foods, plant-based diet is good for the planet
Switching to a plant-based diet not only benefits your health — it can help protect the environment, as well.
People who follow plant-based diets may have smaller environmental footprints.
Adopting sustainable eating habits can help reduce greenhouse gas emissions, water consumption and land used for factory farming, which are all factors in global change and environmental degradation.
A review of 63 studies showed that the largest environmental benefits were seen from diets containing the least amount of animal-based foods, such as vegan, vegetarian, and pescatarian diets. The study reported that shifting Western diet patterns to more sustainable, plant-based diet patterns could reduce greenhouse gas emissions and land use by 70% and water use by 50%.
What’s more, reducing the number of animal products in your diet and purchasing local, sustainable produce helps drive the local economy and reduces reliance on factory farming, an unsustainable method of food production.
Plant-based diets emphasizing local ingredients are more environmentally friendly than diets that rely heavily on mass-produced animal products and produce.
Takeaway
A whole-foods, plant-based diet celebrates plant foods and minimizes animal products and highly processed foods, as recommended by the World Health Organization.
Plant-based diets have been linked to several health benefits, including reducing the risk of heart disease, certain cancers, obesity, diabetes, and cognitive decline.
Plus, transitioning to a more plant-based diet is an excellent choice for the planet.
Regardless of the type of whole-foods, plant-based diet you choose, adopting this way of eating is sure to boost your health.
Gan ZH, et al. (2021). Association between plant-based dietary patterns and risk of cardiovascular disease: A systematic review and meta-analysis of prospective cohort studies.
Jiang X, et al. (2017). Increased consumption of fruit and vegetables is related to a reduced risk of cognitive impairment and dementia: Meta-analysis.
Liu X, et al. (2022). A healthy plant-based diet was associated with slower cognitive decline in African American older adults: A biracial community-based cohort.
Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies.
Quek J, et al. (2021). The association of plant-based diet with cardiovascular disease and mortality: A meta-analysis and systematic review of prospect cohort studies.
Romanos-Nanclares A, et al (2021). Healthful and unhealthful plant-based diets and risk of breast cancer in U.S. women: Results from the nurses’ health studies.
Satija A, et al. (2016). Plant-based dietary patterns and incidence of type 2 diabetes in us men and women: Results from three prospective cohort studies.
Viguiliouk E, et al .(2019). Effect of vegetarian dietary patterns on cardiometabolic risk factors in diabetes: A systematic review and meta-analysis of randomized controlled trials.
Wright N, et al. (2017). The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes.
Key nutrients and supplementation considerations (e.g., Vitamin B12)
A whole-foods, plant-based diet can provide numerous health benefits, but it’s essential to ensure you’re receiving all necessary nutrients. Key nutrients of concern include Vitamin B12, Vitamin D, vitamin C, and amino acids. Vitamin B12 is particularly crucial, as it is not naturally found in plant foods and must be obtained through fortified foods or supplements. Similarly, Vitamin D, which is vital for bone health, can be challenging to acquire solely from food sources and may require supplementation, especially in regions with limited sunlight. Ensuring adequate vitamin C intake is also important, as it supports immune function and enhances the absorption of iron from plant-based sources. Finally, amino acids, the building blocks of protein, should be consumed through a variety of plant sources, such as legumes, nuts, and whole grains, to ensure a complete amino acid profile. By focusing on these key nutrients, including vitamin C, and considering supplementation when necessary, you can maintain a balanced and health-promoting whole-foods, plant-based diet.
Plant-based vs. vegan nutrition: What’s the difference?
Understanding the distinction between plant-based and vegan nutrition is essential for making informed dietary choices. A plant-based diet emphasizes consuming whole, minimally processed foods derived from plants, including fruits, vegetables, grains, legumes, and seeds, while allowing for the occasional inclusion of animal products. This flexible approach can accommodate individuals who may not be ready to eliminate animal foods entirely, promoting a gradual shift towards healthier eating patterns. In contrast, veganism is a lifestyle choice that strictly avoids all animal products and by-products, driven by ethical concerns related to animal welfare and industrial farming practices. The Vegan Society highlights that this commitment extends beyond diet, influencing consumer choices in clothing, cosmetics, and other lifestyle aspects. While both dietary styles promote health and environmental sustainability, the primary difference lies in the extent of animal product avoidance, making plant-based diets more accessible for those seeking to incorporate more plant foods into their meals without a complete commitment to veganism.
The ecological dimension: focus on sustainable nutrition
The ecological impact of dietary choices is a growing concern in the context of climate change and environmental degradation. Adopting a whole-foods, plant-based diet can significantly reduce one’s carbon footprint, largely due to the lower greenhouse gas emissions associated with plant food production compared to animal agriculture. Research indicates that shifting to a plant-based diet can lead to substantial reductions in land use and water consumption, addressing critical issues related to food production and climate change. By prioritizing locally sourced and seasonal plant foods, individuals can further enhance the sustainability of their diets, supporting local economies and reducing the environmental impact of food transportation. The transition towards sustainable nutrition is not only beneficial for personal health but also crucial for promoting ecological balance and preserving biodiversity in the face of global environmental challenges.
Medically reviewed by Courtney L. Gilbert, PT, DPT, AIB VR/CONWritten by Nicole Davis
You can exercise at home without any equipment by practicing yoga poses and strength training exercises that use your body weight for resistance.
At-home workouts that focus on bodyweight exercises are an effective way to help build strength, cardio, and muscle mass, improve aerobic fitness, and manage fat mass.
If the gym isn’t your thing or you’re short on time, you can clear out a space in any room and get exercising quickly.
This article details 30 bodyweight moves that can be scaled for beginner, intermediate, and advanced exercisers. Start where you feel ready and progress from there.
Our 10 picks for beginner bodyweight exercises provide a full-body workout.
Complete 2 sets of 10 to 15 reps of each exercise, with 30 seconds to 1 minute of rest between each move. This circuit should take about 15 to 20 minutes.
Activate your core and posterior chain (backside of your body) with a bridge. This is a great exercise to use as a warmup.
Directions:
Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
Slowly return to the starting position and repeat.
Bodyweight squats could improve the strength and function of your muscles, tendons, and bones, which can help reduce your risk of injury and make everyday movements easier.
Starting with a chair underneath will help you master proper form.
Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
Hinge at your hips and bend your knees, then lower back and down until your bottom touches the chair. Allow your arms to extend out in front of you.
Push up through your heels and return to the starting position.
A beginner-style pushup, this move will help you build upper-body strength before attempting a standard pushup.
Get into a high plank position from your knees.
Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
This move will test your upper body, especially your shoulders.
Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together.
Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet.
Hold here for a second, then return to the plank. Repeat.
Donkey kicks are a great beginner glute exercise. They isolate the three glute muscles and force them to contract.
Get on all fours, with your hands aligned beneath your shoulders and your knees beneath your hips.
Keeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straight.
Your foot should remain flexed (toes pointing down to the floor) throughout. Take care to keep your hips square to the ground. Squeeze your buttocks at the top.
Return to the starting position. Repeat for the desired number of reps. Repeat on the other leg.
The Bird Dog pose is a full-body move that requires balance and stability. It’s easily scalable to your ability level. Consider starting with this version if you’re a beginner.
Get on all fours, ensuring your hands are directly underneath your shoulders and your knees are underneath your hips.
Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconds.
Return to the start position. Repeat with your right arm and left leg.
Bicycle crunches directly target the rectus abdominis, also known as the “six pack.”
Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.
Crunch up and bring your right elbow to your left knee, straightening your right leg.
Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
Repeat for the desired number of reps.
At Home Warm-ups and Stretching Routines
Before diving into your workout, it’s crucial to prepare your body with effective warm-ups and stretching routines. A proper warm-up not only enhances your performance but also helps in preventing injuries. Aim for about five to ten minutes of light activity to increase your heart rate and warm up your muscles. Dynamic stretches such as arm circles, leg swings, and torso twists are excellent for loosening up your body and elevating your heart rate. Incorporating movements that mimic the exercises you plan to perform can further enhance your readiness.
After your workout, don’t forget to cool down with static stretching. This phase helps in recovery and improves flexibility. Focus on major muscle groups used during your workout, holding each stretch for around 15-30 seconds. Consider stretches such as the hamstring stretch, quadriceps stretch, and shoulder stretch. By making warm-ups and cool-downs a regular part of your routine, you set yourself up for success in your at-home workouts.
Intermediate routine
If you’ve mastered the beginner routine, you’re ready to take on these intermediate moves.
Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest.
An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise and repeat the circuit twice.
Compete against yourself to get just 1 or 2 more reps each time you complete the routine. However, don’t sacrifice good form for extra reps. It’s better to perform fewer reps and maintain proper form to help reduce injury risk.
Work your lower back — and the whole backside of your body — with a superman. Go as slowly as you can to reap the benefits of this move.
Lie on your stomach, arms and legs extended.
Keeping your neck neutral, recruit your core and the back of your body to simultaneously raise your arms and legs up and off the ground as high as they’ll go. Keep your knees straight and lift your thighs as well.
Pause for 1 second at the top, and slowly lower back to the start position.
Holding your body up with your knee and your extended arm during a hip abduction makes this move an upper-body exercise, too. Plus, it recruits the core even more.
Kneel on your left side, supporting your body with your elbow. Bend knees at 90 degrees with hips facing front, in line with knees.
Press through your left knee and left arm to lift your hip off the ground.
Lift the right (top) leg up, pause, and lower it back down.
Perform for 10 to 15 reps, then repeat on the other side.
Start lying on your back, legs at tabletop, and arms extended in front of you.
In a coordinated motion, drop the heel of your left leg toward the ground and drop your right arm above your head, taking care your lower back stays flat on the ground.
Bring your leg back to tabletop and your arm in front of you, then repeat with the opposite arm and leg.
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High-Intensity Interval Training At Home
High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout plan in a short amount of time. This training method alternates bursts of intense activity with fixed periods of less-intense activity or complete rest. For at-home workouts, you can incorporate bodyweight exercises such as burpees, high knees, and jumping jacks. Aim for 20-30 seconds of maximum effort followed by 10-30 seconds of rest, repeating for a total of 15-20 minutes. This efficient format not only boosts cardiovascular fitness but also burns calories effectively.
One of the key benefits of HIIT is its adaptability; you can modify the intensity based on your fitness level, making it suitable for beginners and advanced athletes alike. Additionally, because HIIT workouts can be done without any equipment, they are perfect for at-home training. Remember to include a warm-up before you start and a cool-down afterward to ensure optimal performance and recovery.
Advanced routine
When the intermediate routine becomes a breeze, try these advanced moves.
Perform 2 sets of 10 to 15 reps for each exercise, resting for 30 seconds to 1 minute between exercises.
Alternatively, perform 1 set of each exercise, rest for 1 to 2 minutes, and repeat.
Extending your arms overhead can challenge your mobility and range of motion in your upper body, as well as give your lower body the benefits of a squat. It’ll also force you to engage and work your core.
To perform, complete a squat with your arms extended overhead throughout.
This move requires you to contract your abs throughout.
Directions:
Get into a hollow hold position: Lie on your back and extend your arms above your head. Engage your core, lift your legs and upper body off the floor, and hold them there.
Add in a jackknife: Keeping your legs fully extended, raise your legs and bring your arms overhead toward your toes so that they touch.
Slowly drop your legs and arms back down until you come back into the engaged hollow hold position.
How to Build Your Own At-Home Workout
Creating your own at-home workout can be an empowering experience, allowing you to tailor your fitness routine to your specific needs and preferences. Start by identifying your fitness goals: whether it’s building strength, improving endurance, or losing weight. Choose a combination of the best bodyweight exercises and other exercises that target different muscle groups, incorporating both strength training and cardiovascular activities. For instance, you might start with bodyweight exercises like squats and push-ups, then follow up with some cardio like jumping jacks or running in place.
To maintain motivation, consider varying your workouts weekly or bi-weekly to prevent boredom and plateauing. You could also integrate fitness apps or online classes for guidance and structure. Finally, remember to schedule your workouts just like appointments to ensure consistency. By being proactive in designing your workouts, you can keep your fitness journey engaging and effective.
Frequently asked questions
Are 20-minute home workouts effective?
A 20-minute home workout is better than no physical activity, but only performing 20-minute home workouts may not be enough weekly exercise.
The Physical Activity Guidelines for Americans recommends getting at least 150 minutes of moderate intensity exercise or 75 minutes of high intensity exercise per week to help prevent disease and boost overall health.
However, if your goal is weight loss or muscle gain, more factors like diet may play a role.
Do home workouts really work?
Yes, working out at home may help improve muscular strength, endurance, and balance.
What exercises burn belly fat?
Some cardiovascular and weightlifting exercises could help you burn belly fat. However, it’s important to note you can’t “spot reduce” fat from your belly or any other targeted section of your body. If you’re trying to lose weight, it’s important to eat a well-balanced diet and to be in a calorie deficit.
The bottom line
Bodyweight exercises can help make your at-home workout challenging, no matter your fitness level.
Start with our beginner routine, and in just a matter of months, you could be well on your way to mastering the advanced routine. Earn that sweat equity today!
Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife, and more.
Chaabene H, et al. (2021). Home-based exercise programmes improve physical fitness of healthy older adults: A PRISMA-compliant systematic review and meta-analysis with relevance for COVID-19.
Ekechukwu E, et al. (2020). Effects of six weeks donkey kick and squat resistance exercises on gluteal adiposity, muscle strength, and muscle bulk of young Nigerian female adults: A randomized controlled trial.
Ogawa M, et al. (2023). Effects of free weight and body mass-based resistance training on thigh muscle size, strength and intramuscular fat in healthy young and middle-aged individuals.
Stone MH, et al. (2024). The use of free weight squats in sports: A narrative review – squatting movements, adaptation, and sports performance: Physiological.
Mindfulness meditation practice couldn’t be simpler: take a good seat, pay attention to the breath, and when your attention wanders, notice when your mind wandering occurs and return. By following these simple steps, you can get to know yourself up close and personal.
How Meditation Helps With Difficult Emotions
How are you feeling? Meditation gives us a chance to entertain that question at a deeper level. It can give us the room to fully experience an emotion for what it is. Try this mindfulness practice for working creatively with fear.
Mindful movement gets us out of our heads and into our bodies—and into the world around us. Here’s a series of simple postures and movements you can use as part of a sitting meditation session—or anytime.
How to Choose a Meditation Instructor
Looking for mindfulness instruction from someone? If you want to make mindfulness part of your life, you’ll probably want to consider working with an instructor. Here’s four questions you should ask yourself.
Choosing a Program
Mindfulness offers tools to explore the human condition in all its variety. You can learn basic mindfulness meditation and other forms of meditation in any number of ways. Here’s an overview of the many types of mindfulness programs at your disposal.
5 Ways to Bring Mindfulness Home
Mindfulness can help us de-stress, but where it really gets put to the test is in our connections with others. And connecting with your family is crucial to everyone’s well-being. Here are some things to keep in mind as you make the effort.
How to Practice Mindfulness Meditation on the Go
Incorporating mindfulness meditation practice into your daily life doesn’t have to be a time-consuming task. In fact, it can seamlessly fit into even the busiest of daily life schedules. When you’re on the go, consider taking just a few minutes to pause and ground yourself in the present moment. For instance, during a break at work or while waiting in line, take a moment to focus on your breath. Deeply inhale, hold for a second, and then slowly exhale, allowing your thoughts to settle. This simple practice can help you cultivate mindfulness amidst the chaos of daily life.
Engaging in mindfulness meditation throughout your day can also enhance your overall well-being and provide numerous benefits of mindfulness. By dedicating short amounts of time to practice mindfulness, you create an opportunity to reconnect with yourself, even if only for a moment. Whether you’re commuting, standing in line, or waiting for an appointment, these brief pauses can significantly reduce stress and improve your mental clarity, allowing you to tackle your day with a refreshed perspective. The beauty of mindfulness is that it can be practiced anywhere, at any time, making it an invaluable tool for maintaining balance in your life.
Ever had real, fresh ginger tea? It’s soothing and invigorating at the same time. Ginger tea has been consumed for centuries, and yet it has only recently crossed my radar. I love it!
I’ve been drinking a cup of ginger tea because I enjoy fresh ginger flavor, but it has a lot more going for it than flavor alone.
Ginger tea is a lovely, lightly spicy drink for warming up on cold days. It’s a light, alcohol-free alternative to a night cap. It soothes upset stomachs and eases indigestion if you over-indulge this holiday season (don’t we all?).
All in all, fresh ginger tea recipe is an excellent drink to keep in your repertoire this winter. Ready to make some?
Uses for Ginger Tea
Ginger tea and green tea are warming drinks for cool weather. It’s a nice morning or afternoon pick-me-up, yet also a relaxing evening sipper. If you’re in the mood for a seasonal drink that isn’t heavy like hot chocolate can be, try ginger tea!
Ginger tea is a non-alcoholic, non-caffeinated, and virtually calorie-free drink (unless you add a sweetener). So, it’s a great option if you’re cutting back on any of the above.
Ginger tea aids digestion, helps soothe upset stomachs, and can reduce nausea. It might offer some relief to women with morning sickness as well. According to registered dietitian Lily Nichols (affiliate link), “Ginger is the most well-studied herb used during pregnancy, and has been proven effective in the treatment of nausea and vomiting. Ginger has been used for centuries to reduce nausea and is the only herb that is almost universally considered safe by conventional standards… ginger ale or ginger sodas usually don’t have enough actual ginger to be effective.”
Please remember that I am not a doctor. Consult a doctor if you have concerns about ginger tea.
How to Make Ginger Tea
I tried several ginger tea methods, and the easiest way is truly the best way. Here’s how to do it:
Thinly slice your fresh ginger. You don’t need to peel it first, but do rinse it and scrub off any visible dirt. Plan on about using about a one-inch piece of ginger per cup of tea.
In a saucepan, combine the ginger with fresh water (use one cup of water per serving).
Bring the mixture to a boil over high heat. Reduce the heat as necessary to maintain a gentle simmer.
Simmer for five minutes (or up to 10 minutes, if you want extra-strong tea). I usually think it’s pungent enough at five minutes.
Pour the tea through a fine sieve to catch all of the ginger. If desired, serve your tea with a thin round of lemon or orange for some complementary acidity. You might also appreciate a light drizzle of honey or maple syrup, which will temper the fiery ginger flavor.
Ginger Tea Variations
Want to change up your plain ginger tea? Here are a few easy variations.
Ginger-Cinnamon Tea
For more warming spice, simply add a cinnamon stick to your tea before bringing to a simmer.
Ginger-Turmeric Tea
Turmeric offers additional anti-inflammatory benefits, plus a fun orangey hue and extra-spicy, intriguing flavor. Treat fresh turmeric with black pepper the same way that you treat fresh ginger—cut it into thin slices, and add it to your ginger and water mixture.
Ginger-Mint Tea
Fresh mint lends a cooling component, which helps balance the warmth of fresh ginger. Add a few sprigs of fresh mint to your mixture before bringing it to a simmer.
Ginger Hot Toddy
Now we’re talking. Add fresh ginger to the water when you make my hot toddy recipe.
Please let me know how your tea turns out in the comments! I’m looking forward to hearing how you serve it.
Learn how to make fresh ginger tea at home! It’s so easy to make with this simple recipe. Ginger tea is warming, relaxing and soothing for upset stomachs. Recipe yields 1 cup; multiply as necessary.
Ingredients
Scale 1x2x3x
1-inch chunk of fresh ginger (no need to peel), sliced into pieces no wider than ¼-inch
1 cup water
Optional flavorings (choose just one): 1 cinnamon stick, 1-inch piece of fresh turmeric (cut into thin slices, same as the ginger), or several sprigs of fresh mint
Optional add-ins: 1 thin round of fresh lemon or orange, and/or 1 teaspoon honey or maple syrup, to taste
Instructions
Combine the sliced ginger and water in a saucepan over high heat. If you’re adding a cinnamon stick, fresh turmeric, or fresh mint, add it now. Bring the mixture to a simmer, then reduce the heat as necessary to maintain a gentle simmer for 5 minutes (for extra-strong ginger flavor, simmer for up to 10 minutes).
Remove the pot from the heat. Carefully pour the mixture through a mesh sieve into a heat-safe liquid measuring cup, or directly into a mug.
If desired, serve with a lemon round and/or a drizzle of honey or maple syrup, to taste. Serve hot.
Notes
Make it vegan: Be sure to use maple syrup, not honey.
Prepare in advance: Multiply the recipe as desired to make a big batch. Let leftovers cool to room temperature, then cover and refrigerate for up to 4 days. Drink chilled or reheat for hot tea.
Leftover ginger? You can freeze ginger for future use. If you intend to use the ginger for tea later on, you might as well cut it into thin slices before freezing. Otherwise, freeze it whole for greater versatility.
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What is ginger tea?
Ginger tea is an herbal infusion made from the root of the Zingiber officinale Roscoe plant, commonly known as ginger. This aromatic beverage has been cherished for centuries not only for its unique flavor and spicy flavor but also for its numerous health benefits. The process of making ginger tea involves boiling the fresh ginger root in water, allowing its essential oils and bioactive compounds, primarily gingerols and shogaols, to infuse into the liquid. The result is a warm, spicy drink that is both invigorating and soothing, making it a popular choice for those seeking comfort during cold weather or when feeling under the weather. Ginger tea can be enjoyed on its own or combined with various ingredients, enhancing its properties and flavors.
Ginger tea is more than just a delicious beverage; it also serves as a holistic remedy for various ailments. Traditionally, it has been used to alleviate digestive issues, reduce nausea, and provide relief from cold and flu symptoms. Its warming qualities make it particularly appealing during the winter months, while its reputation as an effective herbal tea for soothing an upset stomach has made it a staple in many households. Whether consumed for its taste or health benefits, ginger tea remains a favorite among herbal tea enthusiasts around the world.
Health benefits of drinking ginger tea
Drinking ginger tea offers an array of health benefits, making it a valuable addition to any wellness routine. One of the most well-known advantages is its ability to alleviate nausea. Research suggests that ginger can be particularly effective for individuals experiencing motion sickness or morning sickness during pregnancy. The active compounds in ginger, such as gingerols, have been shown to inhibit the signals in the brain that trigger nausea and vomiting, providing a natural alternative to over-the-counter remedies.
In addition to its anti-nausea effects, ginger tea is renowned for its anti-inflammatory properties. Regular consumption can help reduce inflammation throughout the body, potentially easing discomfort from conditions like arthritis. Furthermore, ginger tea may enhance digestion by promoting the secretion of digestive enzymes, thus alleviating bloating and indigestion. By incorporating ginger tea into your daily routine, you can harness its potential to boost overall health while enjoying its delightful flavor, making it an excellent choice for addressing inflammation.
Potential downsides
While ginger tea is generally considered safe for most people, there are potential downsides to be aware of. The FDA has recognized ginger as safe, allowing for consumption of up to 4 grams of ginger per day. However, exceeding this amount can lead to side effects, particularly if you have underlying health issues or are taking certain medications. Some individuals may experience gastrointestinal discomfort, including gas, bloating, or even diarrhea when consuming large quantities of ginger tea.
Additionally, ginger can have blood-thinning effects, which may be concerning for those on anticoagulant medications. If you are taking blood thinners or have a bleeding disorder, it’s crucial to consult with a healthcare professional before significantly increasing your ginger intake. Monitoring your body’s response to ginger tea is essential, and if you experience symptoms such as nausea or vomiting after consumption, it may be best to limit or avoid it altogether.
