Nutrition
Joy Bauer’s health tips make eating well fun and easy—discover her best advice for feeling great!
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Joy Bauer, one of the country’s top nutrition experts, has a passion for making healthy eating enjoyable and accessible. As a regular contributor to FIRST for Women, Joy shares her wealth of knowledge on how to use simple, delicious foods to improve overall health and vitality. Known for her approachable, friendly style, Joy has a way of breaking down complex nutrition science into easy-to-understand tips that inspire readers to make small but impactful changes.
Through her expert advice, Joy empowers women to take control of their health with tips that fit seamlessly into everyday life—from boosting energy and supporting brain health to slimming down and feeling great. Her suggestions are not only backed by science but also made fun, with creative recipes and food swaps that make eating well a treat rather than a chore. Whether it’s the best snacks to curb cravings or ways to enhance immunity with kitchen staples, Joy’s insights are a trusted guide for women who want to look and feel their best. Here, we’ve rounded up some of Joy Bauer’s top tips to inspire you on your wellness journey.
Q: If I’m only able to make one food change, what should that be?
Q: What are your best tips for not overdoing it during the holidays?
The most wonderful time of the year can also feel like the most stressful. But there are easy tricks you can use to stay on track.
Try my rule of 1: At parties, enjoy one of each tempting hors d’oeuvre, one plate of food, one alcoholic drink and one dessert (or a sliver of two, if you can’t decide).
Bring a healthy dish to gatherings: It’s a win-win—the host will appreciate the gesture, and you’ll know there’s something nutritious to dig into!
Squeeze in activity: Look for ways to be active: Do extra laps while shopping, go for a long walk to view the festive holiday lights, dance to your favorite tunes while cooking.
Be selective with splurges: We have to remind ourselves it’s a holiday…not a holi-month. Pick a few special events and plan to indulge at just those celebrations.
Q: How much protein should I be eating each day?
Protein helps support the growth and maintenance of our body’s tissues and muscles, and it plays a role in managing appetite by keeping us feeling full. An easy way to calculate your needs: Divide your weight in pounds in half. That’s the amount of daily protein grams you should aim to eat. This isn’t an exact science, but it provides a terrific reference. So if you weigh 160 pounds, you’d aim for 80 grams of protein a day. Note that populations like pregnant and breastfeeding women and serious athletes need more, and folks with certain kidney conditions often need less. Lean beef, eggs, poultry, Greek yogurt, cheese, cow’s milk, beans, lentils, nuts, seeds and soy are great protein sources.
Q: What are the best foods to fight an afternoon slump?
Before you snag a snack from the vending machine or raid the cookie jar to clear up a case of afternoon brain fog, make sure you’re not dehydrated first. Sipping water is a smart strategy for fighting fatigue. If you’re still hungry after you hydrate, opt for energy-boosting eats, ideally something that includes a mix of fiber and protein. This duo can help steady blood sugar which, in turn, sustains energy. Some examples: apple slices topped with peanut butter; rice cakes with cottage cheese; turkey slices wrapped around crunchy bell pepper sticks; edamame in the pod; a nutrition bar; trail mix with nuts and seeds; Greek yogurt with berries; and almonds paired with string cheese.
Q: If I’m not hungry in the morning, should I still eat breakfast?
A healthy breakfast helps fuel your brain and rev your system for the day ahead. And many studies have shown that people who regularly eat breakfast have an easier time managing their weight, as a morning meal can help regulate your appetite and prevent over-snacking or nighttime bingeing. That said, plenty of people simply have no appetite in the a.m.—and that’s totally understandable. If your current eating pattern keeps you energized and doesn’t set you up for overeating later in the day, then it’s A-OK to skip breakfast. Try to have a midmorning snack (like Greek yogurt with berries) when you do get the urge to eat.
Q: How do I curb nighttime cravings?
Q: Is it okay to replace fresh fruit and vegetables with frozen ones?
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