Healthy diet Native club

nutrient-dense /ˈnuːtriənt dɛns/

containing a high amount of essential nutrients relative to the number of calories; ____ foods support overall health (formal/neutral — common in health and nutrition contexts, suitable for both spoken and written English)

• A ~ meal can keep you energized for hours.

• Choose ~ snacks like nuts or Greek yogurt instead of chips.

• Her diet is full of ~ foods that boost immunity and energy.

processed foods /ˈprɑːsɛst fuːdz/

foods that have been altered from their natural state for convenience or shelf life; ____ often contain added sugars, salts, and fats (neutral — used in both formal and informal conversations, especially in health discussions)

• Try to limit ~ if you're aiming for a healthier diet.

• Many ~ are high in sodium and preservatives.

• The documentary showed how ~ can impact health.

whole foods /hoʊl fuːdz/

foods that are unprocessed or minimally processed and close to their natural state; ____ are rich in nutrients and fiber (neutral — commonly used in both everyday speech and health writing)

• She shops at the farmer’s market to get fresh ~.

• ~ are usually better for your gut and overall well-being.

• Nutritionists recommend eating more ~ instead of packaged items.

superfoods /ˈsuːpərfuːdz/

nutrient-rich foods believed to offer significant health benefits; ____ are often high in antioxidants, vitamins, or healthy fats (informal/marketing term — popular in casual health talk and advertising; less common in scientific writing)

• Berries and spinach are popular ~ due to their high nutrient content.

• The article listed ten affordable ~ to add to your diet.

• Many influencers promote ~, but not all claims are scientifically proven.

metabolic rate /ˌmɛtəˈbɑːlɪk reɪt/

the speed at which your body uses energy or burns calories; a higher ____ can help with weight management (formal/neutral — often used in scientific or health-related writing and discussions)

• Exercise and muscle mass can increase your ~.

• As you age, your ~ tends to slow down.

• Eating small meals throughout the day may boost your ~ slightly.

food intolerances /fuːd ɪnˈtɑːlərənsɪz/

adverse reactions to certain foods that do not involve the immune system; ____ can cause digestive issues or discomfort (neutral — commonly used in medical, nutritional, and everyday contexts)

• People with ~ often experience bloating or cramps after eating certain foods.

• Lactose and gluten are two of the most common ~.

• If you suspect ~, consider keeping a food diary.

nutrient deficiency /ˈnuːtriənt dɪˈfɪʃənsi/

a lack of essential vitamins or minerals in the body; ____ can lead to various health problems (formal — often used in scientific or medical discussions)

• Iron ~ is one of the most widespread health issues globally.

• A ~ in vitamin D can affect your immune system.

• The doctor diagnosed him with a severe ~ after his blood test.

portion control /ˈpɔːrʃən kənˈtroʊl/

the practice of regulating how much food is eaten in one sitting; ____ helps maintain a healthy weight (neutral — used in health advice, diet programs, and everyday conversation)

• Practicing ~ can prevent overeating.

• She uses smaller plates as a ~ strategy.

• Even with healthy food, ~ is still important.

cut out /kʌt aʊt/

to completely stop eating or consuming something; many diets recommend that you ____ sugar or processed carbs (informal — common in spoken English and casual writing about diets)

• He had to ~ dairy after discovering a food intolerance.

• I’m trying to ~ all junk food for a month.

• She ~ caffeine during her detox.

give up /ɡɪv ʌp/

to stop doing or consuming something, especially for health or self-discipline reasons; it's hard to ____ certain habits like drinking soda (informal — very common in speech and informal writing)

• I don’t think I can ~ chocolate completely!

• He ~ red meat for health reasons.

• She’s trying to ~ snacking between meals.

fall off the wagon /fɑ:l a:f ðə ˈwæɡən/

to return to an unhealthy habit after trying to quit; people often use this when they ____ a diet or stop abstaining from something (informal — common in spoken English, especially in the context of dieting or addiction)

• I ~ and ate half a cake last night.

• It’s okay if you ~—just get back on track tomorrow.

• He ~ after two weeks of clean eating.

fill up (on) /fɪl ʌp (ɑ:n)/

to eat enough of one type of food to feel full; you might ____ junk food and skip healthier options (informal — very common in casual conversation)

• Don’t ~ ~ snacks before dinner.

• I ~ ~ bread and didn’t have room for the main course.

• Kids often ~ ~ sweets and lose their appetite.

burn off /bɝn a:f/

to use calories or energy through physical activity; exercise helps you ____ what you eat (neutral — commonly used in fitness and everyday contexts)

• You’d have to jog for 30 minutes to ~ that muffin.

• He goes for a run to ~ excess calories.

• Dancing is a fun way to ~ energy.

live on /lɪv ɑ:n/

to survive or regularly consume only a small selection of food; someone who ____ junk food may lack key nutrients (neutral — frequent in everyday speech and writing)

• In college, I ~ ~ instant noodles.

• She basically ~ ~ takeout.

• You can’t ~ ~ just salad and expect to feel full.

pig out (on) /pɪɡ aʊt (ɑn)/

to eat a lot of food in a greedy or excessive way; you might ____ something delicious but unhealthy (informal — slangy, often humorous or self-deprecating)

• We ~ ~ pizza after the game.

• He tends to ~ ~ sweets when stressed.

• I totally ~ ~ chips during the movie.

snack on /snæk ɑn/

to eat small amounts of food between meals; people often ____ things like fruit, nuts, or chips (neutral — common in both casual and health-related contexts)

• I usually ~ fruit in the afternoon.

• She likes to ~ almonds while working.

• Don’t ~ cookies right before dinner.

pack on (pounds/kilos) /pæk ɑn/

to gain weight, especially quickly or noticeably; people often ____ weight during holidays or stressful times (informal — common in spoken English, especially about sudden weight gain)

• I ~ a few pounds over the winter.

• He ~ weight after quitting the gym.

• Don’t worry — everyone ~ a little during vacation.

shake off (weight) /ʃeɪk af/

to lose weight, especially with effort or determination; it can be hard to ____ those last few pounds (neutral — used in both casual and fitness contexts)

• I’ve been trying to ~ ten pounds before summer.

• She ~ the baby weight by exercising daily.

• It took months to ~ the extra kilos.

adhere to a strict diet /ædˈhɪr təwə strɪkt ˈdaɪət/

to consistently follow a specific eating plan; to ____ requires discipline and planning (formal — often used in medical, nutritional, or written contexts)

• He had to ~ after the diagnosis.

• Athletes usually ~ to maximize performance.

• It’s hard to ~ when you travel a lot.

suffer from malnutrition /ˈsʌfɚ frəm ˌmælnuˈtrɪʃən/

to experience health problems due to a lack of proper nutrients; children in some regions still ____ (formal — typical in academic, medical, and news contexts)

• Many refugees ~ because of food shortages.

• Without enough calories and protein, you can ~.

• The study showed that 30% of children ~.

to be high in cholesterol /tə bi haɪjɪn kəˈlɛstɚˌal/

to contain a large amount of cholesterol, which may affect heart health; foods that ____ are often advised against in heart-healthy diets (neutral — used in both medical and casual contexts)

• Eggs used to be thought to ~, but that view is changing.

• Processed meats tend to ~.

• This dish looks great, but it might ~.

macronutrients /ˈmækroʊˌnuːtriənts/

the nutrients required in large amounts: carbohydrates, proteins, and fats; ____ are essential for energy and growth (formal — common in nutrition science and health education)

• Balance your ~ to support your fitness goals.

• Protein is one of the three main ~.

• The app helps you track your ~ intake.

micronutrients /ˈmaɪkroʊˌnuːtriənts/

vitamins and minerals needed in small amounts; ____ play a vital role in immunity and development (formal — used in scientific, medical, and health-related writing)

• Iron and vitamin C are important ~.

• A varied diet provides most of the ~ your body needs.

• ~ deficiencies can lead to serious health issues.

antioxidants /ˌæntiˈɑksɪdənts/

compounds that help protect cells from damage; ____ are often found in fruits and vegetables (neutral — common in health writing, labels, and casual conversation)

• Blueberries are rich in ~.

• Many ~ help reduce inflammation.

• Green tea contains powerful ~.

probiotics /ˌproʊbaɪˈɑtɪks/

live bacteria that support gut health; ____ are found in fermented foods and supplements (neutral — widely used in health-related advertising and writing)

• Yogurt is a common source of ~.

• Taking ~ may improve digestion.

• Not all ~ supplements are equally effective.

prebiotics /ˌpriːbaɪˈɑtɪks/

substances that promote the growth of beneficial gut bacteria; ____ are usually found in fiber-rich plant foods (neutral — often paired with probiotics in health discussions and labels)

• Bananas and oats are natural sources of ~.

• ~ help nourish the good bacteria in your gut.

• Many nutritionists recommend combining ~ with probiotics.

sugar-laden /ˈʃʊɡɚ ˌleɪdn̩/

containing a large or excessive amount of sugar; ____ foods are linked to weight gain and poor health (neutral — common in food labels, media, and health advice)

• Avoid ~ cereals for breakfast.

• The smoothie looked healthy, but it was ~.

• Many “low-fat” products are actually ~.

additives and preservatives /ˈædətɪvzən prɪˈzɝːvətɪvz/

chemicals added to food to improve flavor, texture, or shelf life; excessive ____ may raise health concerns (neutral — used in both everyday and technical contexts)

• Check labels for harmful ~.

• The product claims to be free of ~.

• Many processed snacks are loaded with ~

lean proteins /liːn ˈproʊtiːnz/

protein sources that are low in saturated fat; ____ help build muscle and support weight management (neutral — used in health education and meal planning)

• Chicken breast and tofu are examples of ~.

• A healthy plate includes veggies and ~.

• She switched to ~ to reduce cholesterol.

wholesome /ˈhoʊlsəm/

healthy, nutritious, and natural; ____ foods support well-being and are minimally processed (neutral — can be slightly more literary or descriptive in tone)

• They serve fresh, ~ meals at that café.

• He tries to cook ~ dinners every night.

• Oats are a ~ breakfast option.

leafy greens /ˈliːfi ɡriːnz/

vegetables with edible green leaves, rich in vitamins and minerals; ____ are a key part of a healthy diet (neutral — widely used in everyday health and food conversations)

• Spinach and kale are examples of ~.

• Try to eat more ~ with your meals.

• ~ are packed with iron and fiber.

turmeric /ˈtɝːmərɪk/

a yellow spice known for its anti-inflammatory properties; ____ is used in cooking and traditional medicine (neutral — common in health writing and culinary contexts)

• ~ lattes have become trendy in wellness cafes.

• She adds ~ to smoothies for its health benefits.

• The curry gets its color from ~.

kale /keɪl/

a dark leafy green vegetable high in nutrients; ____ is considered a superfood for its antioxidant and fiber content (neutral — popular in nutrition and wellness discussions)

• She makes smoothies with spinach and ~.

• ~ chips are a healthy alternative to potato chips.

• Adding ~ to your diet can boost iron intake.

goji berries /ˈɡoʊʤi ˌbɛriz/

small red berries rich in antioxidants, often considered a superfood; ____ are used in smoothies, snacks, or health supplements (neutral — common in wellness trends and healthy eating blogs)

• ~ are popular in smoothie bowls.

• He adds dried ~ to oatmeal for a boost.

• ~ are believed to support immune function.