Everyday Nutrition

Twelve practical late-night snack ideas, plus portion, reflux and sleep considerations to help you choose a satisfying option before bed.

Casein is the main protein in milk and digests more slowly than whey. Learn where it comes from and when that difference matters.

A large boiled egg usually provides about 6 grams of protein. Learn how size and serving count change the total.

Greek yogurt is a convenient protein-rich food, but the amount varies by brand and serving size. Learn how to compare labels.

Oatmeal contains some protein, but toppings and portion size change the total. Learn how to build a higher-protein bowl without overcomplicating breakfast.

You can make a high-protein shake without protein powder using foods like Greek yogurt, milk, cottage cheese or soy milk.

Non-starchy vegetables, avocado, chia seeds, flaxseed, some nuts and berries can provide meaningful fiber while keeping total carbohydrate relatively modest. Low carb can mean very different things, so context matters.

Vegetarian protein can come from Greek yogurt, cottage cheese, eggs, milk, soy foods, lentils, beans, chickpeas, seitan, peas, nuts, seeds and higher-protein grains.

Lean poultry, many white fish, shrimp, low-fat Greek yogurt, cottage cheese, egg whites, tofu and some legumes can provide useful protein with less fat. Fat itself is not unhealthy; the goal is simply to match food choices to your needs.

High-protein, lower-carb foods include eggs, fish, poultry, lean meats, Greek yogurt, cottage cheese, tofu, tempeh and some seafood. The best choice depends on your diet, budget and health needs.

Foods that provide a relatively high amount of protein for their calories include Greek yogurt, cottage cheese, eggs and egg whites, lean poultry, fish, shrimp, tofu and some legumes.

Oats, bran cereals, berries, pears, apples, chia seeds, ground flax, whole-grain bread, beans and nuts can all add fiber to breakfast. Increase fiber gradually if your current intake is low.