Thanks to the growing urge of looking good and staying fit. We all crave to live a healthy life. However, with the advent of various diet programs listed by the health experts, the calorie consciousness and the doubts revolving what to eat and what to omit, we have somehow lost our perspective of a good diet plan. Amidst thousands of changes in the traditional meal plans and food, the basic question arises as to what exactly should we consume to stay fit and what diet plans should we actually stick to? We have brought to you world’s best free diet meal plans here, which shall help you with the dream body you dreamt besides keeping you fit and fine. Free diet meal plans to shell out those extra fat and look your absolute best We know that weight loss has been your concern. You have flipped open various health magazines, subscribed to health forums, ate all things healthy and have also gone to the extent of popping in weight loss pills, but sadly none gave any results, except for the fact that they kept eating half your salary. We have gathered up few awesome guidelines for your free diet meals: Start by taking some 5-6 meals a day, followed by snacks. To have successful results, you should always commit to food packing the prior night. This way, you would always have low-fat and fresh food around. Keep it trouble-free and less complicated, by avoiding to get too much caught up in the diet meal specifics. Begin by counting the calories. Slower your eating process. Choose from healthy foods such as whole grain cereals, vegetables, fruits, nonfat dairy products, beans, skinless poultry, fish, and meats. Avoid food that is high in calorie and fat. Avoid food that has too much sugar content such as candy bars, candy, pastries, and pies.

It has been observed that those who have schizophrenia, a chronic psychological illness, usually have diets that are unhealthy, low in fiber and fruit, and high in saturated fats. Unhealthy eating habits typically lead to other health problems which can also put people with schizophrenia at high risk for diabetes, cardiovascular disease, and more. According to research, dietary changes do really help manage schizophrenia. Here are some best and worst foods for schizophrenia. Foods to eat Fruits Many studies show that people with schizophrenia usually do not get enough fiber, and thus, need to eat fruits. Some of the best sources of fiber are apples, pears, and raspberries. Fiber not only helps reduce bad cholesterol but also helps in digestion, thereby reducing the chances of certain health problems associated with schizophrenia such as obesity, diabetes, and heart disease. Vegetables Vegetables don’t have heart-heavy cholesterol, are packed with essential vitamins and fiber, and are low in calories and fat. Veggies like sweet potatoes, kidney beans, and lima beans contain potassium that could help in keeping blood sugar in check. The best food for schizophrenia is spinach as it is high in folate, which could help in easing symptoms of schizophrenia. Apart from spinach, folate can also be found in asparagus and black-eyed peas. Fatty fish Since omega-3 fatty acids cannot be produced by the body, one needs to get them through food such as fatty fish like salmon and mackerel. Omega-3 fatty acids not only ease but also prevent the symptoms of schizophrenia and even slow down the progress of the disease. Vegetarians can intake walnuts and ask their doctor to prescribe omega-3 supplements. Crab and oysters According to research, there could exist a relationship between schizophrenia and low levels of zinc, which can be found in lobsters, crab, and oysters, as well as fortified cereals and beef.

Melanoma is a form of skin cancer that develops in the cells that produce melanin. Melanoma can also form in the eyes and, in rare cases, the nose or throat. The cause of the condition is unknown, but there are many factors that can contribute to its development. In this article, we shall discuss how certain foods affect melanoma. Continue reading to see which ones can help you fight this condition. Foods with high protein content When it comes to managing melanoma, it is important to add protein-rich foods to your meals. This is because protein is one of the building blocks of the human body, and they contribute to a lot of essential body functions. Proteins help with repairing cells and rebuilding tissue. They also help strengthen the immune system and help the body recover from illnesses. Whole grains Whole grains are an essential part of a healthy lifestyle. They are a great source of both fiber and carbohydrates that help the body stay energized. Individuals can add foods like oatmeal and brown rice to their meals instead of processed and refined grains. Fruits and vegetables Fruits and vegetables are rich sources of nutrients, antioxidants, and vitamins. Antioxidants found in many fruits and vegetables protect the body from damage caused by free radicals. Certain fruits and vegetables also have lycopene, an antioxidant that protects the skin from sun damage. Foods with healthy fat content When it comes to avoiding and fighting melanoma, people can also try adding foods with healthy fat content such as omega-3 fatty acids to their meals. This is because omega-3 fatty acids inhibit COX-2, which promotes the progression of skin cancer in the body. Omega-3 fatty acids also help reduce inflammation and help the body stay healthy. It is recommended to try adding foods such as salmon, sardines, walnuts, and flaxseed to get the required amounts of omega-3 fatty acids.

Finding it hard to sleep at night? Staying away from your phone and reducing psychological stress can help, but these are not enough. You also need to be wise when choosing foods late in the evening and before bedtime. Some foods have ingredients that can induce insomnia and cause tummy troubles, making it hard to sleep well at night. Below, we’ve listed seven such foods you should avoid eating before hitting the sack. Chocolate Post-dinner chocolate cravings are pretty common, but it’s not good when struggling to get proper sleep. Chocolates, especially dark chocolate, contain lots of caffeine, which can prevent you from getting deep, restful sleep. Coffee Talking about caffeine, it’s hard not to mention coffee. A shot of espresso is a go-to late-night drink for many, but it can hurt your objective of sound sleep. Coffee contains very high levels of caffeine, more than dark chocolate. So, it’s best to avoid any type of coffee at least six hours before bedtime. Potato chips Potato chips are fried foods loaded with unhealthy fats. Such foods take long to digest, cause indigestion, and can keep you up at night. Some studies even show that eating lots of fried, greasy foods can cause disturbing dreams. Donuts Donuts are one of the worst foods to eat before sleeping. They’re high in both fat and sugar. Too much sugar can cause a spike in blood glucose and then a sudden crash, disrupting sleep patterns. Digestive issues from excess fats can further make matters worse. Wine A glass or two of wine can indeed make you feel relaxed and even drowsy. But, it can also lower sleep quality. Drinking wine just before going to bed can cause you to wake up in the middle of the night or early in the morning to use the bathroom.

Eosinophilic esophagitis (EoE) is a condition that causes inflammation in the esophagus. This chronic immune system disease is characterized by the aggressive growth of eosinophils, a type of white blood cell, in the lining of the esophagus. EoE flare-ups can resemble allergic reactions. So, certain triggers, such as specific weather conditions, other disorders, and foods, can worsen symptoms of EoE. Here are some of the foods to avoid when dealing with the condition: Milk Dairy products such as milk, yogurt, butter, cheese, and cream can trigger EoE flare-ups. These products are made up of components like casein, diacetyl, lactalbumin, lactose, tagatose, whey, rennet casein, and more that cause undesirable chemical reactions in the esophagus of those with dormant EoE symptoms. Once that happens, the growth of eosinophils becomes even more aggressive, causing symptoms like pain and discomfort. Pasta Most types of pasta contain gluten, another protein that triggers or worsens EoE symptoms. Gluten or wheat sensitivity and inflammation are observed in people with EoE. As wheat and gluten are the building blocks of pasta, cereals, white bread, and crackers, these foods must be avoided when affected by EoE. Alternatively, one can opt for foods like rice, quinoa, tapioca, beans, barley, and legumes, as they offer similar nutritional value without gluten. Eggs Eggs are also one of the foods to avoid for EoE management, as it contains ovalbumin, an element known to trigger inflammation in the esophagus. Instead of eggs (including yolks, dried powdered, whites, or solids), one can use substitutes for egg-based recipes. For instance, mashed bananas, applesauce, and a combination of flax and water can be alternatives for such snacks. Tofu Soy-based foods can also trigger EoE flare-ups. So one should avoid soy sauce, tofu, miso, and edamame if they are dealing with the condition. Here, one can use soy sauce substitutes like refined soybean oil, coconut aminos, and soy lecithin.

Sugar has become an integral part of modern lifestyle and eating habits. It is present in most store-bought foods, from packaged snacks, cereals, and baked goods to sauces and energy drinks. While sugar can provide a momentary burst of pleasure to taste buds, excessive consumption can harm one’s dental health. Therefore, recognizing the early signs of these dental issues due to high sugar consumption is crucial for early intervention and optimal oral health. Tooth decay and cavities The bacteria in one’s mouth feed and thrive on the sugar consumed through food and produce acids. These acids erode tooth enamel, leading to the formation of cavities. Tooth sensitivity Sugar-rich foods can lead to enamel erosion, exposing the sensitive dentin underneath. As a result, individuals may experience discomfort or pain when consuming hot, cold, or sugary foods and drinks. Toothache As cavities progress, they can cause toothaches characterized by sharp or throbbing pain. The pain may worsen when biting down or consuming cold or sugary foods. Tooth discoloration Sugar is a major food source for harmful bacteria in the mouth, leading to the formation of plaque and tartar. Over time, these substances can stain the teeth, resulting in a yellowish or brownish appearance. Persistent bad breath Sugar is fuel for bacteria in the mouth, which can produce foul-smelling byproducts and lead to persistent bad breath. This condition, known as halitosis, may indicate dental problems or cavities. Holes in teeth Sugar causes plaque on one’s teeth and disturbs the pH balance in one’s mouth, making it more acidic. This acid erodes tooth enamel and causes visible pits or holes in the affected areas. Gum inflammation and gum disease Those with high sugar levels or diabetes should be more careful since they are more prone to gingivitis or periodontitis. Bacteria thrive when one consumes more sugar, which causes the accumulation of plaque and tartar along the gum line.

When a person is down with the flu, they may not feel like eating much. However, healthy food is essential to keep the bug down. Fevers, body aches, colds, and cough take a toll on the body, leading to added weakness. Foods that are high in nutrients add to the body’s defense and make the immune system stronger to fight the illness. Here’s a list of foods and home remedies for flu relief. Foods for Relief from Flu Chicken soup Chicken soup contains vitamins, minerals, calories, and proteins, which are required when you’re down with flu. It is packed with amino acid cysteine, which is known to have antiviral, antioxidant, and anti-inflammatory effects. Additionally, chicken soup is a complete meal that boosts immunity and opens up blocked nasal passages. Broths Any kind of broth is a rich source of fluids, nutrients, and electrolytes. It is easy to digest, rich in collagen, and reduces dehydration, promoting faster recovery from the flu. Most broths also contain amino acids, which are an essential source of protein. Consider making or buying a low-salt broth if you are watching your sodium intake. Hot tea After chicken soup, hot tea is a popular remedy for cold and flu. Be it green, oolong, or black, hot teas help relieve nasal congestion. But make sure your tea does not contain caffeine as it can cause dehydration. Teas are also rich in cancer-fighting antioxidants and polyphenols. Home Remedies for Relief from Flu Saltwater gargles Gargling with lukewarm salt water can treat upper respiratory infections by loosening the phlegm and mucus virus. The salt in the water also helps with throat pain and nasal congestion. Dissolve one teaspoon of salt in a glass of water and swish it around your mouth and then spit. Warm baths Taking a warm water bath may reduce the symptoms of a cold and flu.

Multiple sclerosis (MS) is a progressive disease that affects the central nervous system. It results in the deterioration of myelin, a protective covering around the nerves, disrupting brain-body communication. Although there is no cure for MS yet, patients can manage the disease’s symptoms and discomforts with the help of lifestyle changes, medications, and targeted treatment. Moreover, a healthy nutrition plan is essential, and eliminating the following foods can help provide further relief. Saturated and trans fat Both saturated and trans fats are bad for MS. Saturated fats like coconut oil, palm oil, dairy fats, and meat fats can increase cholesterol levels. And since MS patients are at risk of cardiovascular problems, high cholesterol raises the risk of heart attack and stroke. Trans fats can have a similar effect and may trigger inflammation of blood vessels. These fats are mainly found in baked goods and confectionaries as they are made with hydrogenated vegetable oils and shortening. Foods rich in sugar and salt Research studies say that increased sodium levels in the body can lead to a relapse of MS symptoms. It also increases the risk of high blood pressure, leading to significant circulatory problems if left unchecked. On the other hand, sugar contributes to unhealthy weight gain, which can put a lot of strain on the heart and body. It can even lead to fatigue, one of the more common MS symptoms. Moreover, both sugar and salt are inflammatory foods and should hence be used in moderation. Refined grains Refined grains are stripped of all essential nutrients and minerals that the body requires for proper functioning, adding no nutritional value. Moreover, doctors recommend a high-fiber food regime for MS. So, whole grains are better substitutes for refined white rice, white pasta, white bread, etc. Fiber-rich foods help relieve the effects of constipation, one of the common symptoms among MS patients.

Melanoma is a skin cancer that develops when melanocytes — cells that give our skin its color — grow out of control. If left undetected and untreated, the disease can spread to other parts of the body. While melanoma can be cured, patients must follow a healthy nutrition plan for a better prognosis. This article lists the foods one must avoid with melanoma and other skin cancers, along with suitable medications like OPDIVO®. Coffee Though coffee is an excellent beverage for keeping one awake during those long office hours, it is harmful to those with melanoma. Coffee contains caffeine, a property known to cause dehydration. And since cancer treatments require the patient to be hydrated all the time, patients must stay away from the beverage as far as possible. Processed and red meats The WHO has classified red meats (beef, pork, lamb, etc.) and processed meats (ham, bacon, frankfurters, salami, etc.) as Group 1 carcinogens. This is because they contain specific chemicals, both naturally occurring or artificial, that can lead to different cancers and worsen the symptoms. Desserts and sweets As tasty as they are, desserts and sweets do not provide much nutritional value to the human body. Moreover, having too many sugar-rich foods can reduce the effect of healthy foods that can fight cancers. So, a person with melanoma must avoid or cut down on sweets and candies to improve their overall strength. Apart from steering clear of the foods listed above, melanoma patients can consider using the following medications after consulting a doctor: OPDIVO® (nivolumab) OPDIVO® (nivolumab) is a prescription medication for treating melanoma when skin cancer has spread (advanced melanoma) and cannot be removed by surgery. In addition, OPDIVO® Rx medication also provides relief to those with lung, bladder, and kidney cancer. YERVOY® (ipilimumab) YERVOY® (ipilimumab) is another prescription medication used for melanoma relief in adults and kids below 12.

Anemia is caused by the lack of healthy red blood cells (RBCs) to carry sufficient oxygen to the tissues. This can be due to acute blood loss, the body’s inability to make RBCs, or the destruction of these cells. The condition can be managed by making changes in lifestyle and eating habits. Since proper food intake is crucial for alleviating anemia, let’s look at the recommended foods for those with this condition. Foods to eat Dark leafy greens like spinach Kale, spinach, collard greens, Swiss chard, and dandelion greens are all great sources of nonheme iron, which is essential for healthy living. Swiss chard and collard, specifically, are also high in folate. Eating folate-rich foods is necessary to avoid folate deficiency anemia. Organ meat like liver Liver, heart, kidney, and beef tongue are some popular organ meat choices rich in iron. That said, it is essential to ensure that the meat is hygienic, sustainably sourced, and toxin-free. Seafood like tuna Seafood is known to be a good source of heme iron. Fish like tuna, mackerel, pompano, fresh perch, salmon, or even mahimahi are rich in heme iron. Those who articularly like shellfish can have oysters, clams, crabs, shrimps, and scallops, as these too are good sources of iron. Blackstrap molasses Studies show that molasses are rich in vitamin B6, magnesium, selenium, and calcium. All these are essential nutrients that help keep anemia symptoms at bay. Beans Beans are a preferred choice for getting protein and iron for vegetarians. They are easy to cook and can be stored in the pantry or freezer for several weeks or months. Kidney beans, chickpeas, pinto beans, peas, lima beans, black-eyed peas, black beans, and soybeans are some of the popular choices to add to one’s meal regimen. Meat and poultry It is essential to incorporate venison, lamb, and red meat into one’s meals to get heme iron.

Food allergy is common in both children and adults. It is a condition in which a person’s immune system erroneously identifies specific components in food, typically protein, as enemies. As a result, it triggers an immune response that causes inflammation and other symptoms, such as diarrhea, rashes, shortness of breath, and even life-threatening anaphylaxis. Though nearly any food can trigger an allergic reaction, the following are more likely to cause a problem. Peanuts Peanuts are one of the most common causes of food allergies in humans. And the biggest concern is that allergic reactions caused by them can be severe and potentially fatal. Researchers are not sure why some are allergic to peanuts, but they maintain that a family history of peanut allergy increases an individual’s risk. Milk Milk allergy is the most common food allergy in infants and young children. However, most children grow out of it as they age. The problematic components in milk are its proteins—whey and casein. Milk allergy must not be confused with lactose intolerance, which is the body’s inability to fully digest the natural sugar (lactose). Wheat Approximately two-thirds of children with wheat allergy grow out of it by adolescence. Nevertheless, many adults are allergic to any of the hundreds of proteins found in wheat, causing symptoms like nausea, abdominal pain, itching, and even anaphylaxis. Wheat allergy differs from celiac disease, an auto-immune disease triggered by gluten. Shellfish Mostly beginning in adulthood, shellfish allergy tends to remain lifelong. Allergic reactions caused by shellfish can be severe, and they occur when the body comes in contact with proteins in crustacean and mollusks families of fish. Even touching shellfish or breathing the steam from cooking them can trigger allergic reactions. Soy Allergies to soybeans and products containing them are prevalent among infants and babies under three.

Parkinson’s is a degenerative neurological disorder that commonly affects senior individuals. However, there are times when patients are diagnosed with the early onset of the condition. The disease is associated with a lower amount of dopamine in the brain and damaged nerve cells. Dealing with a condition such as Parkinson’s does not have a specific to-do not-to-do plan; however, there are certain foods that are believed to aid in its management. Foods that help manage Parkinson’s Bananas Bananas contain magnesium, a critical nutrient that helps lower the risk of spasm and muscle cramps. Patients with Parkinson’s are also low on dopamine, an essential neurotransmitter that regulates communication linked to movement. Bananas contain tryptophan and tyrosine, both key building blocks of dopamine that help supplement this requirement. Berries Studies reveal that free radicals can damage healthy brain cells and worsen the cognitive symptoms linked to Parkinson’s. Blueberries, cranberries, strawberries, raspberries, blackberries, goji berries, and elderberries are loaded with essential antioxidants and vitamin C to combat this stress and boost cognitive function. Berries are also loaded with fiber that helps manage constipation, one of the critical discomforts linked to the disease. Broccoli Green vegetables are rich in fibers and antioxidants that actively help combat oxidative stress to minimize dopamine loss. Broccoli is one of the top choices that help boost immunity, combat constipation, and improve cognitive function. Fish Different types of fish like salmon, tuna, sardines, trout, herring, and anchovies are loaded with essential omega-3 fatty acids. Studies reveal that omega 3s help manage confusion, reduce the risk of dementia, and even promote better motor control among Parkinson’s patients. Green tea Certain beverages can also help lower the progression of neurological disorders. Green tea, for example, contains natural polyphenols that help protect dopamine. Studies have shown the risk of Parkinson’s among those who drink green tea regularly is lower than those who don’t.