Category: 8. Health

Doctors in recent years have noticed an alarming trend: colon cancer, once considered a condition primarily affecting older adults, is now being diagnosed more frequently in individuals under the age of 50.Colorectal cancer, also known as colon cancer, is a type of cancer that develops in the tissues of the colon or rectum. It’s one of the most common types of cancer worldwide and the second leading cause of cancer death in the United States. Thanks to obesity and alcohol consumption, bowel cancer has become the primary cause of the rising death toll among young adults.The colon and rectum are both parts of the large intestine, which is part of the digestive system. Colorectal cancer often begins as a growth called a polyp inside the colon or rectum. Most colorectal cancers are curable when localized to the bowel. However, recurrence following surgery is a major problem and is often the ultimate cause of death. Colorectal cancer can develop when cells in the colon or rectum change and no longer behave normally. These changes can lead to precancerous conditions, such as adenomas, or colorectal cancer itself. The most common type of colorectal cancer is adenocarcinoma, which starts in the gland cells that line the colon or rectum.Colorectal cancer, the most common gastrointestinal cancer, disproportionately affects Black, Hispanic, Indigenous, and Asian populations.According to the American Cancer Society, colon cancer impacts more than 100,000 Americans every year.

However, healthcare providers are relentlessly trying to draw our attention to the kind of lifestyle—including dietary habits, workouts, and sleeping patterns—that could be our ally in order to prevent colon cancer, especially in young adults. In this fight to prevent this aggressive type of cancer, nature’s basket must be our go-to, instead of processed and ultra-processed foods. A US-based Gastroenterologist, Joseph Salhab, D.O., recently shared a list of nutrition-packed fruits and vegetables that have been shown to reduce colon cancer risk, per a 2023 study published in the World Journal of Gastroenterology.

Fruits to reduce the risk of colon cancer (when and how to eat them)

Watermelon

More than just a summertime favorite, watermelon may offer real health benefits, including a 26% reduction in colon cancer risk with regular consumption, according to recent findings. Gastroenterologists recommend the fruit for its high lycopene content, a powerful antioxidant believed to protect cells from damage.

Best time to eat: Mid‑morning or afternoon snack, to both hydrate and curb cravings.Spruce it up: As Dr. Salhab highlights, watermelon is also incredibly hydrating, which supports digestive health and promotes regular bowel movements. Try it in savory dishes like a Watermelon, Cucumber & Feta Salad, or enjoy its natural sweetness in a refreshing No-Churn Watermelon Ice Cream.

Apples

The saying “an apple a day keeps the doctor away” may hold more truth than expected. Rich in gut-friendly fiber, apples have been shown to reduce colon cancer risk by 25% when consumed in higher amounts. They also contain polyphenols, which Dr. Salhab notes offer antioxidant and anti-inflammatory properties.

Best time to eat: Raw as breakfast or after lunch.Spruce it up: Apples are not only portable and satisfying on their own, but also versatile in meals, from salads and overnight oats to a classic snack with peanut butter for a fiber and protein-rich combo.

Kiwi

With a potential to lower colorectal cancer risk by 13%, kiwi is another fruit that shines in both nutrition and taste. Dr. Salhab calls it an excellent source of fiber, helping to support digestion. It’s also loaded with vitamin C, which plays a role in immune function, heart health, and skin repair.

Best time to eat: With breakfast or as part of fruit bowls to kickstart digestion.Spruce it up: While kiwi adds brightness to fruit salads and yogurt bowls, it also pairs beautifully with savory fare, like in Easy Fish Tacos with Kiwi Salsa.

Citrus fruits (oranges, grapefruit, lemons, limes)

Including more citrus fruits in your diet, such as oranges, grapefruits, lemons, limes, and tangerines, may also contribute to lower colon cancer risk, with studies showing a 9% decrease linked to higher citrus intake. These fruits are loaded with vitamin C, which acts as an antioxidant to help neutralize free radicals and possibly minimize DNA damage.

Best time to eat: Fresh citrus juice or whole fruit in the morning or midday.Spruce it up: Citrus also provides flavonoids, a type of polyphenol that may slow aging, reduce inflammation, and support cancer prevention. Celebrate warm weather and gut health with a Citrus Salad with Pomegranate & Mint, or repurpose scraps into a zero-waste Orange Peel Smoothie.

Why fruits are a great ally in cancer prevention

While dietary fiber and plant-based foods are known to reduce colorectal cancer risk, not all fruits are equal. A 2023 meta-analysis found protective associations specifically for citrus, apples, watermelon, and kiwi. Compared to a low intake:Watermelon reduced risk by 26%Apples by 25%Kiwi by 13%Citrus by 9%, with an optimal intake of around 120 g/dayHowever, it is important to note that while fruit can play a supportive role, no single food can prevent or cure cancer. An amalgamation of protective habits, like consuming a high-fiber, plant-rich diet, combined with exercise, well-managed weight, and minimal alcohol, is essential. High-fiber, plant-rich diets are associated with significantly lower colorectal cancer risk; every extra 10 grams of fiber daily may reduce risk by about 7%. Cutting processed and red meats, sugary drinks, ultraprocessed foods, and limiting alcohol is essential, increasing risk by up to 40% in some studies. Furthermore, maintaining a healthy weight and exercising regularly helps reduce inflammation and the risk of digestive cancer.

As a child, she watched her grandfather’s brain slowly betray him – taking away his ability to move, think clearly, and care for himself. Parkinson’s disease didn’t just affect his body – it changed how he lived, how he related to his family, and how he remembered the world. That experience stayed with her.

Now, decades later, Dr. Jessica Bernard is researching how the brain ages – and how to help people stay sharp and independent longer.

She and her team at Texas A&M University are focused on the cerebellum – a part of the brain that was long thought to handle only balance and movement. But new research suggests it also plays a key role in memory, cognition, and daily functioning.

The cerebellum’s role in memory

Tucked at the back of the brain, the cerebellum is responsible for voluntary movements, posture, and balance. But it’s also involved in mental tasks like language and memory.

As people age, nerve cells in the cerebellum may stop working, disconnect from other brain areas, or die off entirely.

“An individual’s ability to think and move can be measured by observing them as they engage in prescribed activities, administering surveys and imaging their brains structurally and functionally,” said Bernard.

“In our research we ask questions about how the brain changes over time and whether we can develop interventions to slow or mitigate the negative effects of these changes.”

How the brain changes with age

Bernard is currently leading a two-year study supported by the WoodNext Foundation. The study includes 120 participants split into three groups: young healthy adults, cognitively normal older adults, and older adults showing signs of mild cognitive impairment.

“Our young adults serve as a baseline for optimum cognitive functioning,” said Bernard. “In cognitively normal older adults, we see occasional lost keys, forgetting a detail here or there as one might expect with healthy aging.”

“Older adults with mild cognitive impairment may have difficulty thinking through things, recalling meaningful information or they may have balance or mobility challenges that can cause them to become increasingly dependent on others.”

The research goes beyond testing memory. It also looks at how thinking and movement work together. This connection can directly impact a person’s ability to do everyday tasks like getting dressed, using the bathroom, feeding themselves, or walking across a room without help.

Can brain stimulation slow aging?

The intervention being tested is called Theta Burst Stimulation (TBS), a form of transcranial magnetic stimulation. It uses short pulses to mimic the brain’s natural rhythms, which may help improve how brain regions work together.

Bernard believes TBS might improve behavioral performance, activate key functions, and strengthen brain networks – especially in those dealing with age-related decline or early cognitive impairment.

“By stimulating the brain’s capacity to process and interpret information and stimulating the connections between the different brain regions that work together to perform certain tasks, TBS may improve or preserve memory and motor performance,” said Bernard.

“While this approach will not stop age-related decline, we are hopeful that it will provide a better quality of life and function for a longer period of time.”

If the findings are strong, this non-invasive approach could open the door to new treatments for more serious brain disorders in the future.

Research beyond aging

Bernard’s lab is also involved in other studies that explore how the brain changes in different life stages and situations.

One project, funded by the Mental Research Institute, looks at how brain and hormonal shifts during and after pregnancy affect relationships between first-time mothers and their babies.

The research is a collaboration with Dr. Rebecca Brooker, a specialist in early development and parent-child interactions.

“In the study we look at how these biological changes impact parenting and infant outcomes,” said Bernard. “We plan to use this information to prepare new moms to become parents and better understand what it means for maternal mental health and well-being.”

A clearer picture of the brain

What unites all of Bernard’s projects is a single goal: helping people live fuller, more independent lives. Whether that means giving a mother more insight into her relationship with her child or helping an older adult remember their grandchildren’s names, the work is deeply human.

By studying how the brain changes and testing ways to support it, Bernard and her team are giving us new ways to think about aging – and to act on it.

“I am fortunate to work alongside colleagues from a variety of academic disciplines including statistics, nursing, health and kinesiology, biology and medicine,” said Bernard.

“The brain is the most complex organ in the body, and we must take a comprehensive approach to understanding its structure, function and to developing best practices for its care.”

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PESHAWAR, (UrduPoint / Pakistan Point News – 3rd Aug, 2025) Khyber Pakhtunkhwa Chief Secretary Shahab Ali Shah has finalized district-level action plans to combat polio in Dera Ismail Khan and Bannu divisions for the period of August to December 2025.

The plans were approved at the conclusion of a two-day session that brought together deputy commissioners, district health officers, and other stakeholders from the southern districts of the province.

The meeting focused on aligning district-level strategies with the broader provincial initiative to eradicate the poliovirus.

During the session, district teams presented their operational plans, which included detailed micro-planning, gap analysis, and specific strategies to address challenges in high-risk areas.

The finalized plans will serve as a comprehensive framework for all polio vaccination campaigns scheduled for the remainder of the year and will also guide future interventions.

The meeting was attended by key officials from the National Emergency Operations Centre, the KP Emergency Operations Centre, and representatives from UNICEF and the World Health Organization (WHO), among others.

APP/hsb/

Because biology-guided radiation therapy (BGRT) combines PET technology with radiation technology, oncology nurses should be familiar with PET scan protocol and screening processes before administering treatment to patients with lung and bone cancers, said Samantha Bianzon, BSN, RN, a radiation oncology nurse at Keck Medicine of University of Southern California in Newport Beach, California.

BGRT works by using a radioactive glucose tracer to identify cancer cells, which will absorb more glucose than healthy cells. Bianzon emphasized that for this reason, nurses should counsel patients beforehand to avoid carbohydrates in the 24 hours leading up to BGRT.

Additionally, nurses should ensure patients are fit to receive BGRT prior to treatment. While coordinators do most of the screening required before a patient receives BGRT, Bianzon said that pulmonary function tests (PFT) are still necessary prior to treating patients with lung cancer. Likewise, nurses should be aware of mobility aids, contractures, and limitations to a patient’s ability to lie flat for up to 1 hour before treatment of patients with bone cancers.

Because BGRT must be delivered at a specialized radiation oncology center, Bianzon explained that she and her peers build rapport with patients referred to their clinic by familiarizing themselves with the patient’s case before meeting them and having a presentation on the patient’s case prepared.

Oncology Nursing News: What is the utility of BGRT in cancer treatment?

Bianzon: This novel technology is a new option for patients with any stage of cancer. It can be from tumor of the lung or tumor of the bone, from primary or metastatic cancer. This is the best option for patients who opt for noninvasive approach.

Scintix therapy is a BGRT that uses real time signals from cancer cells to target radiation therapy. It’s a combination of PET and radiotherapy. It uses PET signals from the radio tracer to guide the radiation beam to the tumor in real time. This allows more precise targeting of the tumor, which may lead to reduced toxicity to surrounding healthy tissues compared with conventional radiotherapy.

What is the role of PET scans in BGRT?

The nurse or PET technician will start an IV line. The nurse can also access the port. … A small amount of radio tracer is injected into the patient’s bloodstream. It can only be injected intravenously. The radiotracer accumulates in certain areas of the body where there’s increased hypermetabolic activity.

There are different types of radio tracers. It depends on what is being investigated. It can be tech infection or tech inflammation, but for this one, the cancer cells tend to consume more glucose than any other normal cells, so they will absorb more of the radioactive glucose tracer. We use is fluorodeoxyglucose (FDG) for BGRT or PET scans. We also call it radioactive glucose tracer.

Each cancer cell signals its own location using emissions. These emissions are radioactive particles that are released by the FDG. The brighter spots on PET scan image indicate where the cancer is. There are screenings and assessments that need to be done to determine if patient is good candidate for BGRT.

What types of patient education is necessary prior to BGRT?

Patients must follow a low-carbohydrate, high-protein diet for 24 hours before the scan. We are injecting FDG or radioactive glucose tracer, and carbs can be converted into glucose, so we don’t want to affect the glucose metabolism. Patients should avoid bread, pasta, rice, cereal, sweets, fruit juice, soda, dairy, and other common high-carbohydrate foods. They need to drink plenty of water and avoid vigorous physical activity or vigorous exercise, because this leads to glucose uptake in the muscles. This will also affect glucose metabolism.

When we inject the radioactive tracer, patients cannot eat for at least 6 hours before their appointment. They cannot chew any gum or drink coffee. Patients can take prescribed medications, that’s usually OK. However, if the patient is diabetic, they cannot take diabetic medications. This will disrupt glucose metabolism, insulin production, all these sorts of things.

The process typically lasts 2 to 3 hours. That includes the injection and starting an IV line, then the patient needs to rest quietly on a chair for 45 minutes, and then the patient undergoes a scan. The treatment will take about 1 hour. After treatment, they will resume normal activity, and they must drink plenty of water to flush the tracer.

As an oncology nurse or APP working at a specialized facility, how do you build rapport with patients being referred from their provider for treatment?

The coordinators or schedulers are the ones who retrieve necessary reports from different facilities or hospitals, so [the nurse or APP] reviews the patient’s case 2 or 3 days ahead of time so that we know if the patient is a candidate or what to them. Before we ask them questions, we [tell patients], “This is your imaging. This is what we have so far. These are the things that your doctor told you: that you have to be scheduled for a pulmonary function test,” or any other testing the doctor has called for. We build rapport by having a presentation for them [about their case] before we ask them questions or do our assessments. We tell them what we know and show them that we reviewed their case. That’s why we make sure that all the necessary imaging labs are in before we meet the patient for consult.

What testing should nurses and APPs ensure the patient has undergone before BGRT?

For BGRT, patients can have a prior PET scan or diagnostic test, but we’re still going to do our own PET scan here, and we also need to do a blood glucose test. If the patient has lung cancer, we need to do a pulmonary function test (PFT) to determine their lung capacity and if they’re able to lie down on the table without any difficulty breathing.

For bone cancers, we need to know if they’re using any medical equipment, like a walker or a cane, if they have contractures, or if their capability to lie down on a table for 45 minutes to 1 hour is compromised. We need to know those things before we determine if the patient is a good candidate for BGRT, as well as their tolerance with IV injections, because they undergo many injections prior to each treatment.

This transcript has been edited for clarity and conciseness.

Due to events stemming from the COVID-19 pandemic, community pharmacists have since been touted as the most convenient and accessible health care providers for patients seeking immunization. In a world where patients were primarily going to physicians for immunization needs previously, community pharmacies have since become the ideal destinations for receiving vaccination.

“Community pharmacies are open on weekends, late in the evening,” said Hashim Zaibak, PharmD, CEO of Hayat Pharmacy. “It’s a lot more convenient for people who are busy to come and get the vaccine in a community pharmacy versus getting it in a clinic or by appointment.”

Zaibak founded Hayat Pharmacy in 2011 and is currently operating 19 pharmacy locations across southeastern Wisconsin. Throughout the pandemic, Hayat Pharmacy administered over 100,000 COVID-19 vaccines and has since been administering a variety of immunizations to their community.

To better understand how Hayat’s immunization services have evolved since the pandemic, Zaibak joined Drug Topics to discuss the sheer convenience offered through community pharmacies and how these locations have stepped up to boost vaccine uptake.

READ MORE: Pharmacists Help Emphasize Importance of Immunizations for Patients

Drug Topics: What is the importance of immunization as a whole and how have community pharmacists particularly been able to step in and manage patients’ vaccinations?

Hashim Zaibak: When it comes to vaccination, it is definitely one of the most effective ways to reduce infectious disease in a community, whether it is COVID, flu, meningitis. It's obviously scientifically proven to be effective. When it comes to community pharmacy, it is the most accessible location to get vaccination.

You can walk into a community pharmacy and get vaccinated 7 days a week. You don't have to make an appointment. Community pharmacies are open on weekends, late in the evening. It's a lot more convenient for people who are busy to come and get the vaccine in a community pharmacy versus getting it in a clinic or by appointment.

Drug Topics: As an independent community pharmacy, how have vaccination services at your locations evolved from prior to the COVID-19 pandemic until now?

Hashim Zaibak: Before the pandemic, it was mainly the flu vaccine. More than 90% of the vaccines we administered before the pandemic were influenza vaccines. Randomly, we would [administer] other vaccines. People thought, ‘Oh, I need to go to the doctor to get my vaccines.’ But with the pandemic, people recognized that pharmacists are truly the most accessible health care providers [and] that pharmacists are easy to talk to.

In this location here, we gave over 100,000 COVID vaccines in this building. People started to recognize that pharmacists can vaccinate and administer other vaccines. Now, we get requests for a lot of different [vaccines].

People can come and get vaccines at our pharmacy 7 days a week, and they can vaccinate their children, and the adults, and the parents. It's a lot more convenient, and I think that convenience will make it easier for us to reach people that normally we don't reach because of how busy people are. The more convenient it is, the more likely people are going to get vaccinated.

READ MORE: Immunization Resource Center

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Weight loss can feel like an uphill battle at any age. But if you’re over 50, you may have noticed it’s become a bit trickier. And it’s not just your imagination. “As we age, muscle mass naturally declines, which lowers your resting metabolic rate, meaning your body burns fewer calories at rest,” says Jamie Lee McIntyre, M.S., RDN. However, that’s not the only reason it’s harder to shed pounds after 50. Hormonal shifts, difficulty sleeping and new medications can also make weight loss more challenging.

Beyond the changes that come with aging, some everyday habits could quietly be making the process even harder. Yet, many of these practices may feel so normal, they might not seem like obstacles at all. So, we asked dietitians to share the top under-the-radar habits that interfere with weight loss after age 50. 

Read on to learn the surprising behaviors that could be holding you back and, more importantly, what you can do to move forward. 

1. Skipping Strength Training 

If you’re all about cardio but rarely hit the weights, you’re missing out on a critical component of weight loss, especially later in life. “Prioritizing strength training can help preserve muscle, boost metabolism and support sustainable weight management after 50,” says Whitney Stuart, M.S., RDN. Why? Muscle is a calorie-burning machine. Yet, as we age, muscle mass naturally declines. So, if you’re not actively working to rebuild or maintain it, your metabolism can slow down. Strength training helps combat this by building muscle, which helps you burn more calories even when you’re not exercising. In fact, studies show that resistance exercises like lifting weights or bodyweight activities can help preserve and even increase muscle mass as we age, laying the foundation for a leaner and healthier body.

Unfortunately, many of us may shy away from strength training, either out of fear of injury or simply because we haven’t heard how important it is. Or maybe you think you need a gym membership or just don’t know where to get started. No problem, says Lauren Harris-Pincus, M.S., RDN. “Simple body work like push ups, planks and squats are easily done at home with no equipment and will help to strengthen large muscle groups as well as build core strength,” she says. 

2. Following Fad Diets 

Fad diets often promise quick results. Yet, they rarely provide the sustainable solutions necessary for managing weight. While that can be an issue at any age, it can be especially problematic after 50 for several reasons. For starters, many trendy diets are restrictive, often cutting out entire food groups or dramatically reducing calories. While you may see the numbers on the scale dip temporarily, this approach can backfire by slowing your metabolism even further. 

To complicate matters, many calorie-cutting diets are also low in protein. “Eating a low-protein, low-calorie diet specifically can backfire by further reducing muscle mass and slowing metabolism even more,” says Stuart. “Without enough protein, the body may break down muscle for energy, which makes it harder to maintain a healthy weight long term.” 

As tempting as it may seem to jump on the latest weight loss craze, skip it. You’ll have far greater success with a balanced eating plan that includes plenty of lean protein, fruits, vegetables and healthy fats. 

3. Neglecting Sleep 

Sleep is often overlooked when it comes to weight loss, but poor sleep can silently hinder your efforts. The reason? After 50, sleep patterns can naturally become more erratic due to lifestyle changes, stress or hormonal shifts., That doesn’t just cause sleepless nights and daytime drowsiness. Sleep deprivation also disrupts hunger-regulating hormones like leptin and ghrelin. This imbalance can lead to increased cravings, particularly for high-calorie foods. That’s not all. Research has also found that people who don’t get enough sleep tend to consume fewer fruits and vegetables, yet eat more fast food, fat and sugar, making them even more likely to gain weight.

It can be helpful to know that some age-related changes in sleep patterns are normal, such as going to sleep earlier at night and waking up earlier in the morning. However, sleep shouldn’t become so elusive that you can’t regularly get the seven to nine hours your body needs. If you’re having difficulty getting enough sleep, talk to your health care provider, who can help you determine the reason and find strategies to help you get the rest you need.  

4. Sticking with the Same Eating Habits

With age, our energy needs naturally begin to decline. So, if you’re eating the same way you always have, you might start to gain weight, even if the foods you eat are healthy. Maybe you’ve always finished what’s on your plate or snacked while watching TV. While that might have worked just fine in the past, after age 50, these habits can start to work against you. 

“Mindless snacking, especially in the evening, can sabotage weight loss efforts,” says Lisa R. Young, Ph.D., RDN. “Many people eat out of boredom or habit while watching TV, often choosing calorie-dense foods without realizing how much they’re consuming. These extra, unaccounted-for calories can add up quickly.” 

If that sounds familiar, take time to sit down at the table to eat without distractions. This will help you focus on enjoying your food and pay attention to your body’s hunger and fullness signals, which may help you eat less. 

5. Forgetting to Drink Up 

Hydration plays a key role in digestion, metabolism and overall satiety. Yet, as you age, your sense of thirst diminishes. As a result, many older people don’t drink nearly enough fluids. This can make it harder to meet your hydration needs without conscious effort and may even lead to dehydration. In addition, dehydration can mimic hunger, prompting you to eat more at meals or snack more frequently.  Because dehydration can also slow your body’s metabolic processes, it can make it harder to burn calories efficiently. 

The fix? Aim for at least eight glasses of water a day. For even better weight loss results, try to drink a big glass of water before meals. This simple, effective strategy may help you feel full faster and prevent overeating. 

Our Expert Take 

Losing weight after 50 can seem tricky, but it doesn’t have to be. The key lies in identifying old habits that work against your goals and replacing them with newer, more effective ones that work for your body today. By incorporating habits like regular strength training, eating a balanced diet, prioritizing sleep, being mindful of portion sizes and drinking enough fluids, you can overcome many of the weight loss challenges that naturally come with aging. 

If that sounds like a lot, remember, small, sustainable changes build up over time. Stay patient and be kind to yourself through the process. And, most importantly, focus on feeling strong, healthy and energetic. Because being your healthiest, best self isn’t just about the number on the scale.

Crunchy, chewy and loaded with oats, nuts and dried fruit, granola sounds like a nutritious breakfast or snack. And it can be, especially when it’s made with healthy, whole food ingredients. What’s not as obvious, however, is that some brands of store-bought granola can be packed with added sugars and unhealthy fats. That can quickly turn this seemingly nutritious choice into a calorie and sugar bomb. 

The good news is, there are lots of healthy brands out there. So, we asked six dietitians how to choose the healthiest store-bought granola. And they all told us the same thing. Read on to learn their top tips for picking a granola that’s as nutritious as it is tasty.

Dietitian-Approved Tips to Choose the Healthiest Store-Bought Granola

Check for Added Sugars First

All our RDs agree that keeping added sugars to a minimum is a must. “Excessive added sugar intake is associated with poorer health outcomes like heart disease, type 2 diabetes and liver disease,” says Christina Chu, M.S., RD, CSSD. And granola can be a sneaky source.

Finding those added sugars can be trickier than it sounds. “Sugar is the master of disguise,” says Bonnie Taub-Dix, RDN, who points out that sugar can be found in granola under many different names. That’s why she advises reading the ingredient list closely. When you do, look for ingredients like organic cane juice, molasses, honey, coconut sugar, maple syrup or brown rice syrup. Although these may sound healthy, they all deliver added sugars, which most of us eat too many of to begin with.

It’s also good to know that added sugar is different from total sugar, which can include natural sugars from healthy ingredients like dried fruit. So, total sugars aren’t as much of a concern as added sugars. Look for brands with less than 6 grams of added sugar per serving, says Vandana Sheth, RDN, CDCES, FAND. “When you keep added sugar low, it can help prevent quick blood sugar spikes and keep your granola more balanced,” she adds.

Look for Fiber 

“Find your fiber,” says Amanda Blechman, RD, CDN. Fiber-rich foods help keep you full, support steady blood sugar, keep your digestive system regular, promote gut health and help maintain a healthy body weight.

“Most of us don’t meet our fiber needs, so choosing a granola with whole grains, nuts and seeds can help contribute to that,” says Diana Mesa, RDN, LDN, CDCES. Dried fruits like dried figs, apricots, prunes or dates can also help boost fiber., 

If you’re wondering how much fiber to look for, Blechman recommends at least 2 to 3 grams of fiber per serving. 

Extra Points for Protein

Depending on the brand, store-bought granola can be a surprising source of protein. “Look for a granola with a variety of whole grains, nuts and seeds to help meet your protein needs, support muscle growth and have more staying power,” says Mesa. 

Protein can also help keep your blood sugar stable, says Taub-Dix. She recommends choosing one with at least 5 grams of protein per serving. And if you can find a brand that contains quinoa, grab it. Quinoa is 60% protein. Unlike most other grains, quinoa boasts complete protein. That means it contains all nine essential amino acids your body needs for optimal protein synthesis.

Seek Out Healthy Fats 

In addition to hidden sugars, granola may also sneak in less-than-healthy fats. “Many granolas contain saturated fat from coconut oil, palm oil or butter,” says Taub-Dix. “Go for granola that provides healthy fats like those that come from nuts, seeds or natural oils.”

However, it’s not just about the type of fat. The amount also matters, as too much energy-dense fat can add up to lots of hidden calories. A good goal, says Chu, is less than 20% of the Daily Value from fat. While you’re looking this up on the Nutrition Facts panel, don’t forget to check out the serving size. Sometimes, they can be as small as ¼ cup!

If You Have Food Allergies, Check the Ingredients 

“It’s becoming more and more common for granola blends to contain a variety of new types of grains, seeds and nuts,” says Blechman. While these ingredients can add extra nutrition, it’s also important to be aware that nuts and seeds are common allergens, she says.   

“Choose a granola that meets your food allergy and/or dietary restriction needs,” advises Tessa Nguyen, M.Ed., RD, a dietitian who specializes in food allergies. “No matter how popular a certain flavor or brand may be, if you can’t safely eat it, then it’s not going to be the healthiest choice for you!” If you or your family members have food allergies, scrutinizing the ingredient list is a must.

Tips to Enjoy Granola

Granola isn’t just for your cereal bowl. For even more creative ways to add it to your day, try these dietitian-approved tips:

• Enjoy It with Yogurt: Dietitians love using granola as a crunchy topper for yogurt. Sprinkle it over the top of a cup of yogurt or layer it into a parfait, suggests Blechman. 
• Add It for Crunch: Toss a little granola over a bowl of cottage cheese or chia pudding, a slice of toast or a roasted sweet potato. Or, “elevate a salad with some crunchy, sweet and savory granola as a topping,” says Mesa. 
• Munch on It Pre-Workout: Granola is rich in carbs, making it a quick and portable snack for athletes who need pre-training fuel, says Chu. Keep a baggie in your gym bag, locker or car for easy snacking. 
• Bake a Quick, Healthy Fruit Crumble: Skip the usual butter and sugar-heavy crumble topping, says Taub-Dix. Instead, she likes to warm up sliced apples, pears or berries and top them with granola for a shortcut dessert packed with flavor and crunch. 
• Whip Up Your Own Mix: Homemade granola is easy to make and can be a fun family activity. Store it in an airtight container and it will stay fresh for two to four weeks.

Our Expert Take

Granola can be a healthy choice, but it’s only as good for you as the ingredients that go into it. To choose the best store-bought granola, dietitians recommend looking for a brand that’s low in added sugars and contains fiber, protein and healthy fats. To find out for sure, read the Nutrition Facts panel and ingredient list. If food allergies are a concern, the ingredient list can also help you spot ingredients you’re allergic to. 

As tasty and satisfying as granola is with a splash of milk, there are loads of healthy ways to enjoy it. Sprinkle it over yogurt, toast, chia pudding, sweet potatoes or even salads. Or, try it as a nutritious topping for a healthy fruit crumble. With the right ingredients, it’s a delicious, healthy way to get your crunch fix!