Feel-good food to fuel you

Intuitive eating seeks to fight diet culture and fuel your body.

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Today's Ingredients Diet culture has been a pervasive force in society for decades. According to a Centers for Disease Control and Prevention (CDC) report from 2020, 17% of Americans over age 20 are on a "special diet" any given day of the year. In our feature story below, we'll cover a non-diet approach to food called intuitive eating, which seeks to build a foundation for nutrition rooted in listening to your body. Later in today's Nutrition Edition:   • This is your brain on dopamine   • A cruelty-free sunscreen that harnesses the power of zinc   • What does zinc do for your body?   • 17 best foods for high blood pressure Cheers, Caroline Parrish Newsletter Intern, Healthline   Written by Caroline Parrish August 29, 2023 • 5 min read Main Course Food can nourish our bodies — and our souls! Eating with pleasure in mind is A-OK (unless it becomes an unhealthy coping mechanism). But recognizing and honoring your hunger cues can help you reconnect with your body and listen more closely to what it's trying to tell you. That's where the trend of intuitive eating started. Instead of limiting or cutting out certain foods, intuitive eating seeks to reconnect your body and mind at mealtime. One goal of eating intuitively is to nourish your body with foods that will satisfy your hunger, whenever you're hungry. Though this research review indicates that intuitive eating is not a reliable way to lose weight – nor is it the end goal – it has a plethora of other benefits.   • Eating with less rigidity and restriction (and more pleasure and positivity) can improve digestion and metabolism and be an incentive to eat healthy.   • If you enjoy the food you eat, your satisfaction will increase. This can improve the quality of your day-to-day diet and decrease your risk of overconsumption.   • Intuitive eating is linked to potential physical benefits like lower cholesterol levels, lower blood pressure, and less inflammation throughout the body.   • It can also improve body image and self-esteem and decrease levels of depression and stress. Intuitive eating may not be the right fit for everyone. But trying to recognize the internal signals your body sends you and listening to your body can help create a healthier relationship between your mind, your body, and your overall well-being. Read this full guide to learn more about intuitive eating. Tell us: What's your go-to craving-busting snack? (I personally like puppy chow.) Message us at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using Mineral sunscreen has a slew of unique perks. Because your skin does not absorb it, it's less likely to cause irritation. It's also considered a generally safe and effective form of sun protection (when used properly). This zinc sunscreen by Babo Botanicals is sheer, so it won't have you looking like a ghost at the beach. It's also vegan, cruelty-free, and recyclable, so you can feel good about keeping your skin — and the planet — safe. Because mineral sunscreen is formulated differently than chemical sunscreen, it should be used differently as well. You'll need to reapply it every 2 hours (or every 80 minutes if you've been in the water). Learn more about the how-to here. Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.   Sheer Zinc Mineral Sunscreen by Babo Botanicals 4.3  |  4,700+ ratings Shop now Nutrition Spotlight We focus on a different nutrient each week — some well known, others more unusual. This week's chosen nutrient is essential — it's zinc! Humans don't naturally produce zinc, so we have to get it from what we eat. Also, our bodies don't store it, so it's important to consume the necessary amount every day. Benefits of appropriate zinc intake include:   • Improved immune system: Zinc is well known for its ability to fight off viruses, infections, and inflammation. An analysis of seven studies found that zinc lozenges could reduce the length of the common cold by about 33%.   • Better blood sugar management: Zinc also affects how efficiently and effectively your body secretes insulin, so eating the appropriate amount of zinc daily may help regulate your blood sugar levels.   • Reduced acne: Zinc sulfate has been proven to decrease symptoms of mild to moderate acne because of its anti-inflammatory properties. People without acne tend to have higher levels of zinc than those with acne. To ensure that you get enough zinc every day, try consuming foods with high zinc content. These include legumes (lentils, chickpeas), shellfish (shrimp, crab), nuts and seeds (almonds, sunflower seeds), dairy products (milk, yogurt), and eggs. If you're not consuming enough every day, you might have a zinc deficiency. Symptoms of a zinc deficiency include unexplained weight loss, wounds that won't heal, an inability to stay alert, and loss of appetite. If any of these sound familiar, speak with a doctor to learn more. A to zinc and beyond. Beyond being an essential nutrient, zinc has other uses. It has been used in mineral sunscreens because zinc oxide scatters the sun's rays, making it an effective physical barrier for UV rays. To keep reading about zinc, including recommended intake, zinc toxicity, and more, check out our full guide. the takeout What we're digesting 🫀 17 best foods for high blood pressure. These accessible foods can help keep your hypertension in check. 🐄 What's the MOOve with grass-fed milk? Learn the difference between grass-fed, organic, and just regular old milk. 💆 18 foods to help reduce stress. Can what you eat affect how you feel? Check out these natural stress reducers. 💤 6 foods that will keep you awake at night. Having trouble sleeping? It could be a result of what you eat. Thanks for reading! Tim will be back next time to save us all from acid reflux. Stay tuned! Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by feeling good about your food.

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