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When a food provides primarily calories, and little else of value to health, that food is sometimes described as having empty calories.

Ancient grains have become the darlings of the culinary world, and they're healthy, too.

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In recent years, whole wheat has gotten all the glory when it comes to adding grains to your diet. But today's superstars are the staples used long before wheat took center stage. They're called ancient grains.

"Modern wheat, rice, and corn have been processed through hybridization or genetic modification. Ancient grains have not; they've been grown the same way for centuries," says Debbie Krivitsky, a registered dietitian at Harvard-affiliated Massachusetts General Hospital.

It is normal to lose some weight as a person ages. In fact, an estimated 10% to 20% of men older than age 65 lose 5% or more of their body weight over the rest of their lifetime. However, losing 5% of total weight in one year or 10% over two years warrants some medical testing.

Body mass index (BMI) is still the best way to assess body fat for most people.

Although they may seem unfamiliar, these nutritious foods are as easy to cook and use as white rice.

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Refined carbohydrates are out; whole grains are in. That's one of the messages from the 2015�2020 Dietary Guidelines for Americans. It makes a lot of sense, given that diets rich in whole grains are linked with a reduced risk of diabetes, heart disease, obesity, and certain cancers.

"All the grains we eat now started as whole grains, but we've stripped them down and lost some of the nutrition," says Stacey Nelson, manager of clinical nutrition at Harvard-affiliated Massachusetts General Hospital.

Indian, Peruvian, or Vietnamese food may be just the thing to give your diet a dose of interest and fun.

Vietnamese pho with shrimp is tasty. But stick to small portions of noodles to avoid spiking blood sugar.Ìý
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Following a healthy diet doesn't have to be boring. Take your palate on a culinary adventure by sampling world cuisines that are new to you. "Variety can add taste as well as vitamins and micronutrients you may not be receiving from your standard diet," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

Dr. Terry Schraeder and Uma Naidoo, MD, instructor in psychiatry at Harvard Medical School and a professional chef, discuss the significant amount of hidden sugar in everyday food and drinks.

From fast-food restaurants and delis exploding with high-calorie sandwiches to salad bars stocked with high-fat and high-sugar add-ons, lunchtime can be a minefield of temptation for those trying to eat a healthy and balanced diet.

But a healthful � and enjoyable � lunch can be done. These simple tips can help.

Increasing daily water intake by one, two, or three cups daily can help reduce total calorie intake and lower a person’s intake of saturated fat, sugar, sodium, and cholesterol.

Eating 10 servings of green leafy vegetables per week, or about 1.5 cups per day, may lower a person’s risk for primary open-angle glaucoma by 20% to 30%. These foods are rich in nitrate, which can help reduce eye pressure and improve blood flow to the optic nerve.