Thankfully, crafting nutritious,  home-cooked meals doesn't have to be complicated and time-consuming. You can find dishes that are nutrient-dense and easy to throw together in a matter of minutes. To offer inspiration for such meals, we consulted with our team of dietitians to discover what they've been cooking recently.

From wholesome oatmeal and flavorful tacos to air-fried salmon, protein-packed toast, and vibrant smoothies, our dietitians give us a look into how they whip up deliciously healthy meals that are both easy and super quick. Read on for a glimpse into how they effortlessly create nutritious dishes that are both convenient and speedy, then check out The 15 Best Fruits & Vegetables for Weight Loss.

Zucchini Bread Oatmeal

A favorite breakfast for Lauren Manaker, MS, RDN is her Zucchini Bread Oatmeal.

"Protein is a must at breakfast time, so I use Bob's Red Mill Protein Oats to make the base of my meal. I combine these cooked oats with a pinch of salt, cinnamon, chopped zucchini, walnuts, and prunes, and I stir in a touch of real maple syrup (not pancake syrup)," says Manaker. "The prunes add some natural sweetness to the dish and allow me to avoid adding too much maple syrup, which is considered to be an added sugar when it is added to a recipe."

Aside from this oatmeal's delicious flavors, Manaker also appreciates the health benefits.

"Bob's Red Mill Protein Oats provide 10 grams of protein per serving, and they are made with just one ingredient (whole-grain oat flakes)," she says. "Plus, compared with other dried fruits, prunes are lower in naturally occurring sugar and have a low glycemic index of 29, and they provide 3 grams of fiber per serving to support gut health."

RELATED: 65 Best Healthy Recipes for Weight Loss

Walnut Tacos

"Taco night is a must in my home," says Manaker, "and I love replacing beef with walnuts for a meatless version that tastes fantastic."

Replacing beef with walnuts in some of your weekly meals can help your heart health, says Manaker.

"Data shows that partially replacing meat with walnuts improved diet quality, increased omega-3 ALA and fiber intake, and decreased cholesterol," she says, "and the study also found that all age and gender groups may benefit from incorporating walnuts into their diets."

Cobb Salad

Manaker is making this delicious cobb salad this week because it is an easy, filling meal that takes only a few minutes to whip up.

"A bed of lettuce topped with avocado, tomato, blue cheese, hard-cooked egg, bacon, and turkey checks so many boxes," says Manaker. "Instead of low-quality bacon, which can cause this salad to be too high in saturated fat, I use Applegate Naturals Uncured Turkey Bacon for a choice that is not only free from saturated fat but is also not made with any added sugars or added chemical nitrates/nitrites. I also use Applegate's Oven Roasted Turkey Breast for an antibiotic-free turkey that isn't made with any questionable ingredients."

She notes that "including eggs in this cobb salad is an easy way to add high-quality protein and important micronutrients like vitamin B12 and choline that support brain health, and eggs not only supply nutrition and flavor, but they can also help you better absorb the nutrients found in vegetables, such as vitamin E and carotenoids. Plus, according to the American Heart Association, healthy people can include an average of seven eggs per week as part of a heart-healthy diet."

RELATED: 8 Fast-Food Chains Where Dietitians Actually Eat—& What They Order

BBQ Pizza

Craving pizza but want to stick to your health goals? Manaker suggests this BBQ pizza that she loves making during the week.

"For an easy weeknight dinner, I snag a frozen cauliflower pizza crust (I used Caulipower) and top it with Kevin's Natural Foods Korean-Style BBQ Chicken, which comes with a sweet and spicy Bulgogi sauce made with coconut aminos, garlic, toasted sesame seeds, and fully cooked tender sous vide chicken," says Manaker. "After adding sliced red onion and canned pineapple (I used Del Monte Deluxe Gold), I cook and serve it with a small spinach salad."

She adds, "All of the ingredients are gluten-free, soy-free, and dairy-free, making it a nice choice for many people."

Butternut Squash Soup

"I love sippable soups, and this one is super easy to make," says Manaker. And what better time for a sippable butternut squash soup than in the middle of winter?

"Roasting squash, apples, and onion, then blending it with veggie broth, Fresh Press Farms cold pressed sunflower oil, and herbs and spices is a nutrient-packed mid-day option," Manaker says. "The sunflower oil is American Heart Association certified, and it adds a boost of healthy and satiating fats to this soup."

Watercress Smoothie

A smoothie full of nutrient-dense ingredients is always a nice choice when you need something quick and easy, and Manaker loves making this Watercress Smoothie.

"I love a green smoothie post-workout, and I have been adding watercress to my smoothies to give them a slightly peppery taste that balances out the natural sweetness of fruit nicely," she says. "And since the CDC recently named watercress the most nutrient-dense vegetable, I am adding it to more and more recipes. This smoothie combines watercress with frozen cherries, half of a frozen banana, almond butter, almond milk, and ice. I will sometimes add chia seeds too if I want some extra healthy fats."

Quinoa Orange Chicken Salad

Salads never, ever have to be boring, and this Quinoa Orange Chicken Salad that Manaker recently enjoyed is proof.

"I whipped this up because I knew I would need to enjoy lunch while on the go, so I combined cooked quinoa with pieces of rotisserie chicken, fresh Sumo oranges, steamed broccoli, and slivered almonds," she says. "As a dressing, I combined the Fresh Press Farms Cold Pressed Sunflower Oil with Uncle Matt's Organic Ultimate Defense Juice (which is organic orange juice combined with organic turmeric, ginger, and other yummy ingredients) for extra flavor and nutrients."

A bonus? Manaker says "The addition of the juice gives this dish a boost of probiotics too, as one serving contains 1 billion probiotics."

RELATED: 11 Supplements That Dietitians Actually Take

Tart Berry Yogurt and Granola

For a quick and easy snack that is packed full of flavor and nutrients, Manaker loves this Tart Berry Yogurt and Granola.

"I love combining vinegar and honey with berries for a unique flavor that pairs well with Greek yogurt or Icelandic Skyr," she says. "Here, I used Fresh Pressed Farms Peach Cider Vinegar and Tupelo honey to make my dressing, and I topped the fruit with Icelandic Provisions Skyr and Struesli Grain-Free Granola."

Sweet Potato with Nut Butter and Granola

Not sure what to do with those sweet potatoes you have left? You can always make them for breakfast like Manaker did this week.

"One of my favorite breakfast ideas is a leftover sweet potato topped with nut butter and granola. When I have it on hand, I love using Big Spoon Roaster Maple Cinnamon Pecan and Peanut Butter, but any nut butter will do," she says. "Leaning on this for breakfast helps me sneak in some vegetables right out of the gate."

Avocado Protein Toast

Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins, have been cooking some deliciously healthy meals lately. One of their new obsessions? Their new Avocado Protein Toast.

"The downside with typical avocado toast," say The Nutrition Twins, "is that it doesn't have protein to help you meet your daily requirements for building and repairing muscle tissue, or preventing lean muscle tissue loss, which can slow your metabolism and make weight loss harder."

They still love avocado toast with eggs, but they note that "it's still hard to get more than 12 of the minimum of 20 grams we aim for at breakfast."

To make their protein-rich toast, "simply take a slice of 100% whole grain toast, spread one-half cup of low-fat cottage cheese on the toasted bread, mash half an avocado and spread it on top –and then add any vegetables you like," say The Twins. "We like Roma tomatoes, red bell peppers, and red onion!"

RELATED: The 10 Best Eating Habits to Fight Inflammation

One Pan Salmon with Roasted Vegetables

"We try to get inflammation-fighting omega-3 fats in as frequently as we can, and this recipe is so simple that you really can't mess it up," say The Nutrition Twins.

To make their One Pan Salmon with Roasted Vegetables, "Simply line a sheet pan with unbleached parchment paper, add tons of your favorite vegetables (we often simply use a ready-to-go bag of broccoli slaw and/or cabbage slaw and some greens), add a teaspoon of olive oil, a few cloves of freshly minced or crushed garlic, and toss it all. Then carve out holes in the veggies for your salmon filets and place the filets in the middle of the vegetables. Squeeze with lemon, add a dash of salt and pepper, and cook at 400 degrees for about 12 minutes, or until thoroughly cooked," say The Twins.

Their favorite way to serve this dish? With a simple side of brown rice.

Low-fat Chicken Salad

Chicken salad is the perfect quick and easy lunch, and The Nutrition Twins have created a much healthier alternative to the classic recipe.

"Most chicken salad recipes are made with mayonnaise and are high in calories and artery-clogging fat," say The Nutrition Twins, "but our easy-to-make, rich-tasting, creamy version is packed with protein and uses avocado and Greek yogurt instead of mayonnaise to slash calories, increase the protein even more, and reduce the bad-for-you fat."

They say that the trick with this recipe is using shredded cooked chicken. "Simply mash up an avocado in a mixing bowl, add in a half-cup of non-fat, plain Greek yogurt, chopped red onion, and celery, and then mix in dill, garlic powder, onion powder, and pepper," say The Nutrition Twins. "Serve over a bed of lettuce or whole grain crackers."

RELATED: 10 Best Eating Habits to Help Boost Your Metabolism, Say Dietitians

Whole Wheat Pasta+Zoodles with Vegetables and Marinara Sauce

Lisa Young, PhD, RDN recently made some tasty, simple, and nutritious meals, and she's shared her favorites with us—like this filling Whole Wheat Pasta and Zoodles with Vegetables and Marinara Sauce.

"Just boil the pasta, lightly sautee zoodles and other vegetables, and then add marinara sauce," says Young. "This meal is simple and delicious, and it's a healthy way to enjoy a large portion. Enjoy some pasta and add volume with your favorite yummy vegetables."

RELATED: 23 Easy Weight-Loss Meal Prep Recipes

Air Fryer Salmon

Another of Young's favorite healthy meals to make during a busy week is some air-fried salmon. All she does is take a salmon filet, drizzle it with lemon and olive oil, and cook it to perfection in her air fryer.

"Add salad and sliced avocado, and enjoy with a side of butternut squash drizzled with olive oil, salt, and pepper," says Young.

RELATED: The Best Way to Cook Salmon Perfectly in an Air Fryer

Chickpea Salad

If you need a quick recipe that requires zero cooking, Young suggests this Chickpea Salad. "This salad is made with spinach, chickpeas, jicama, avocado, and red pepper, and is drizzled with olive oil, fresh lemon, salt, and pepper."

You'll enjoy tons of nutrients in this salad, like fiber from the chickpeas, healthy fats from the avocado, and iron and vitamin K from the spinach. A quick and easy way to take care of your health in a matter of minutes!

Chocolate Cherry Antioxidant Shake

When it comes to a quick and healthy breakfast, Mary Sabat MS, RDN, LD likes to start her day with her very own Chocolate Cherry Antioxidant Shake.

"This shake is chock full of antioxidant-rich foods like turmeric, cherries, and chocolate," says Sabat. To make it, she says you'll need unsweetened nut milk, chia seeds, frozen organic cherries, vegan protein powder, turmeric, cinnamon, cocoa powder, and spirulina.

"The spirulina is a superfood full of antioxidants, amino acids, and vitamin B12, chia seeds add a healthy omega-3 fat, while cinnamon helps to reduce blood sugar and enhance insulin sensitivity in normal and overweight individuals," says Sabat.

To make it, "Allow the chia seeds to soak in milk for 15 minutes or overnight," says Sabat. "Add all the other ingredients, blend well, and enjoy."

Vegan Quinoa Salad

Trista Best, MPH, RD, LD at Balance One Supplements made a tasty Vegan Quinoa Salad this week, which she says is a "protein-rich and nutrient-dense meal or snack for vegan dieters."

"Quinoa is a complete protein, meaning it contains all nine essential amino acids, which are commonly only available from animal sources," says Best. "The black beans and peppers also combine plant-based iron and vitamin C, which is a necessary combination for non-heme iron (plant-based iron) to absorb adequately."

All you'll need for this salad is quinoa, black beans, canned corn, bell pepper, onion, balsamic or red wine vinegar, and salt. Mix all of your ingredients and add to some romaine lettuce, and you'll have a super healthy meal to enjoy.

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The post 17 Quick & Easy Meals Our Dietitians Are Cooking This Week appeared first on Eat This Not That.

We get vitamin D from the sun through our skin's absorption of UV rays, and there are a few foods that naturally contain vitamin D like fatty fish, beef liver, and egg yolk. You can also find foods and drinks that have been fortified with this vitamin, like fortified cereal, milk, orange juice, and yogurt. But it can be tough for people—especially those who follow a vegan or vegetarian diet—to get vitamin D through their food. And with sunlight being more infrequent during winter, it can be far too easy to become deficient in this important nutrient.

How can we tell if we aren't getting enough vitamin D? To learn about some common vitamin D deficiency symptoms that are red flags that you may want to get a blood test for vitamin D deficiency, we talked with dietitians Amy Goodson, MS, RD, CSSD, LD and Lauren Manaker, MS, RDN. Read on, then check out The 10 Best Foods To Boost Your Immunity.

You get sick often.

Both of our dietitians say that Vitamin D is pivotal in helping our immune system, and "it equips our bodies to fight off viruses and bacteria effectively," says Manaker. But because of vitamin D's support in the health of our immune system, a common telltale sign of deficiency is if you're getting sick more often.

"Deficiency may lead to a weakened immune response, making individuals more susceptible to infections and illnesses," says Goodson. Manaker adds, "If you find yourself continually battling one cold after another, it might be due to insufficient levels of this critical nutrient within your system."

RELATED: 22 Best Vitamin D-Rich Foods for Immunity & Bone Health

You experience mood changes or depression.

Have you ever had someone recommend a vitamin D supplement to you during the wintertime? Because we get a lot of our vitamin D from sunlight, we are more susceptible to deficiency during winter months when the sun isn't as strong or isn't out as long. This not only impacts our immune health, but it can also impact our mood.

How is our mood connected to vitamin D? Manaker notes that "Vitamin D plays an important role in mood regulation," and Goodson says "There is evidence suggesting a link between low levels of vitamin D and mood disorders, including depression." Research has also consistently shown that low levels of vitamin D are linked to greater symptoms of anxiety and depression.

Manaker says "A more overlooked sign of Vitamin D deficiency is mood changes, particularly depression or a feeling of persistent sadness." If you're experiencing some of these symptoms, vitamin D may help.

However, there are many reasons you may have mood swings or symptoms of depression that go beyond a vitamin D deficiency. If this is something you are feeling, it is important to get in touch with a healthcare professional.

You feel fatigued.

Another sign that you're not getting enough vitamin D may be that you're experiencing consistent fatigue and tiredness. This is because "Vitamin D is involved in energy production within the body," says Goodson.

This is separate from tiredness from a busy schedule or not getting good quality sleep. Manaker says that if you have a deficiency in vitamin D, "You might feel consistently weary or struggle to get through your day due to lack of energy despite getting sufficient rest."

Research shows this impact as well. A study published in the North American Journal of Medical Sciences found that in patients with "stable chronic medical conditions" who were experiencing fatigue, vitamin D therapy helped their fatigue levels.

RELATED: 4 Signs You May Need a Multivitamin, According to Dietitians

You experience muscle pain.

This is a sign many people may not think of, but if you're experiencing muscle pain that isn't associated with your gym routine or consistent feelings of weakness, it may be connected to a vitamin D deficiency.

"Vitamin D is important for muscle function, and inadequate levels may lead to muscle aches and weakness," says Goodson. "This can affect both skeletal muscles and the smooth muscles of the body."

Research shows that vitamin D is needed for muscle strength and postural stability, and this vitamin has even been found to help decrease the risk of falls associated with muscle weakness in elderly populations. So if something is feeling off with the strength of your muscles or you're regularly feeling muscle aches, it may be time to check your vitamin D levels.

RELATED: 4 Best Vitamins for Women To Start Taking Before Turning 40

Your bone health is being affected.

"Vitamin D plays a crucial role in the absorption of calcium, which is essential for maintaining strong and healthy bones," says Goodson. Because of this role, vitamin D deficiency can negatively impact the health of our bones, which according to our dietitians can manifest in a couple of different ways.

"A deficiency can lead to a decrease in bone density," says Manaker, "which can make you more susceptible to fractures and injuries." Along with more potential injuries, you may also experience more consistent pain. "Vitamin D deficiency can also result in bone and back pain, and in severe cases, it may even contribute to conditions like osteoporosis," adds Goodson.

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The post 5 Warning Signs You're Not Getting Enough Vitamin D appeared first on Eat This Not That.

"Biological aging refers to the gradual deterioration of functional characteristics at the cellular and molecular levels, which can be influenced by lifestyle factors, including diet," says Danielle Crumble Smith, RD, a dietitian with Top Nutrition Coaching.

"Eating a balanced diet rich in antioxidants, essential fatty acids, vitamins, minerals, and fiber, while minimizing processed foods, sugars, unhealthy fats, and excessive sodium and alcohol is crucial for supporting longevity by slowing down the aging process and promoting overall well-being," says Marlyne Perez, RDN, LD, a dietitian with Top Nutrition Coaching.

On the other hand, an unhealthy diet—one that lacks essential nutrients and antioxidants and is rich in processed foods, sugars, and unhealthy fats—can result in chronic inflammation, oxidative stress, compromised gut health, and metabolic issues, Perez says. "These factors collectively accelerate cellular damage, impair organ function, and increase the risk of age-related diseases, contributing to an elevated biological age," she adds.

Clearly, a nutrient-dense diet is key to helping slow down your biological clock. That's why we spoke to two dietitians about the top foods that can age you faster if you eat them on the reg. That said, you're welcome to enjoy these foods in moderation—just focus on filling your diet with nutrient-dense foods and saving these for special occasions.

Sugary cereals

While cereals can be a wholesome breakfast, many on the market are riddled with added sugars. And when you're getting most of your calories from sugar, especially first thing in the morning, that can cause rapid spikes in blood glucose, which prompts the body to quickly release insulin to regulate those sugar levels. "Over time, this continuous fluctuation in blood sugar and insulin levels can lead to insulin resistance and increased oxidative stress, contributing to accelerated aging processes in the body," Perez says.

What's more, regularly eating high-sugar foods like sugary cereals can contribute to weight gain and obesity, two conditions associated with a host of metabolic issues, such as type 2 diabetes and cardiovascular diseases.

A diet high in sugar might even manifest itself on your skin. Excess sugar reacts with proteins in your body, such as collagen and elastin, through a process called glycation. This can lead to the formation of Advanced Glycation End Products (AGEs), which make collagen and elastin stiff and less elastic, per a 2021 review in Experimental & Molecular Medicine. "The damage to collagen and elastin, [which are] vital for maintaining youthful and supple skin, manifests as premature aging signs on the skin," Smith says, adding that it can result in wrinkles and sagging skin.

RELATED: 12 Unhealthiest Cereals—Ranked by Sugar Content

Hot dogs and bacon

An occasional bacon, egg, and cheese on a weekday morning or a grilled hotdog at a summer cookout is nothing to fret about, but including processed meats in your diet regularly isn't a smart move.

Processed red meats are rich in saturated fats and often contain preservatives like nitrates, which can contribute to biological aging by promoting chronic inflammation and oxidative stress in the body, Smith says. "These factors accelerate cellular aging and increase the risk of age-related diseases such as cardiovascular disease and certain cancers. Additionally, the consumption of processed meats is linked to the formation of harmful compounds that can damage DNA and proteins, further exacerbating the aging process."

Eating red or processed meat at least four times a week was associated with a 20% higher risk of colorectal cancer than eating it less than twice a week, per a 2020 International Journal of Epidemiology study.

Alcohol

The ocassional glass of wine with dinner or cocktail at happy hour won't do any lasting damage, but binge-drinking every weekend or making alcohol a mainstay in your diet might.

Alcohol can bump up your chronological age in three key ways. First, it's a diuretic, which means it makes you urinate more. This can lead to dehydration, resulting in dry and dull skin with an increased likelihood of wrinkles and fine lines, Smith says.

Second, "Alcohol hinders the absorption of vital nutrients such as vitamins B12 and folate, along with antioxidants, compromising cellular health and contributing to cognitive decline, raising the risk of age-related neurological disorders like Alzheimer's and dementia," Smith says.

Lastly (but definitely not least), alcohol can cause liver damage, including fatty liver, hepatitis, and cirrhosis. "This impairs the liver's ability to efficiently metabolize toxins and maintain overall bodily functions, potentially accelerating aging processes throughout the body," Smith tells us.

RELATED: What Happens to Your Body When You Give Up Alcohol

Refined white flour

Foods like white bread, bagels, pretzels, and pasta are all made of refined grains, which are stripped of all the fiber and nutrients that make the grains healthy in the first place. This milling process causes the foods to become high-glycemic, meaning they can lead to rapid spikes in blood sugar and insulin levels. "This spike and subsequent drop in blood sugar can cause oxidative stress and inflammation, accelerating cellular aging," Smith says.

"Additionally, the lack of fiber and essential nutrients in refined white flour, compared to whole grains, deprives the body of key anti-aging nutrients—such as B vitamins, antioxidants, vitamin E, and minerals—further contributing to the aging process."

Soda and other sugary drinks

Sodas and sugary drinks like sweet tea give you nothing beneficial in terms of nutrition, and drinking them regularly has been linked to myriad health issues. That's mainly because all of these beverages' calories come from added sugars.

The consumption of sugar-sweetened beverages "contributes to biological aging primarily due to its high sugar content, leading to increased oxidative stress, inflammation, and the formation of advanced glycation end products (AGEs) that accelerate cellular aging and tissue damage," Smith says.

This excessive sugar intake can contribute to insulin resistance and increased fat accumulation, which are linked to obesity, type 2 diabetes, and cardiovascular disease—all markers of aging and shorter telomeres. FYI, telomeres protect the ends of chromosomes, and their length is an indicator of cellular aging. Poor diet has been associated with shorter telomeres, per a 2011 report in The Journal of Nutritional Biochemistry.

What's more, "soda contains phosphoric acid, which may hinder calcium absorption, potentially reducing bone mineral density and increasing the risk of conditions like osteoporosis and bone fractures associated with aging," Perez says.

Fried food

Fried food, like chicken nuggets, burgers, and fries often contain trans fats, particularly when the frying oils are reused over and over again—which is a common practice in many fast-food restaurants.

"These trans fats contribute to inflammation and oxidative stress in the body, processes that accelerate cellular aging and increase the risk of age-related diseases like heart disease and diabetes," Smith says.

Here's how reusing oils can lead to trans fat: When oil is heated repeatedly, it undergoes oxidation and thermal degradation, Smith tells us. "The repeated heating causes the unsaturated fatty acids in the oil to undergo structural changes—and one of these changes can be the conversion of cis-fatty acids (naturally occurring in most vegetable oils) into trans-fatty acids. Oils with high concentrations of unsaturated fats (like soybean, sunflower, or corn oil, which are all commonly used for frying) are more prone to forming trans fats when overheated or reused." Plus, higher temperatures and longer heating times increase the rate of trans fat formation.

Restaurant Foods

Even if you're not zooming through the drive-thru to grab a cheeseburger and fries, dining out at restaurants won't do wonders for your body—especially as you age.

"Restaurant foods, though convenient, can contribute to aging due to factors such as high levels of unhealthy fats, including saturated and trans fats, leading to inflammation and an elevated risk of age-related diseases," Perez says. What's more, most of these meals contain more than a full day's worth of sodium—and even seemingly savory restaurant dishes can sneak in loads of sugar, too. "Restaurant meals are often high in added sugars and salt, contributing to the risk of metabolic disorders like obesity and hypertension, which are linked to accelerated aging," Smith says.

What's more, harmful compounds like AGEs and potentially carcinogenic substances can be produced through certain restaurant cooking methods, such as frying or grilling at high temperatures, contributing to cellular damage and accelerated aging.

But not all restaurant meals are bound to zap your fountain of youth. Some establishments (like these dietitian-approved restaurants) prioritize fresh ingredients, use healthier cooking methods, and offer nutritious options. "Making informed choices by selecting meals rich in vegetables, lean proteins, and whole grains, while limiting processed or fried foods, can help mitigate potential negative effects on the aging process," Perez says.

Deli meats

Ham, salami, and sliced turkey breast are all delicious sandwich essentials, but you shouldn't make them a part of your daily diet. Deli meats, which are often high in preservatives like sodium and nitrates, contribute to biological aging primarily through the promotion of oxidative stress and inflammation in the body, Smith tells us. "These preservatives, along with AGEs formed during processing, can damage cells and tissues, accelerating the aging process at a cellular level."

Not only that, but deli meats are sky-high in sodium. Take packaged ham: just three slices contain about 652 milligrams of sodium, which is 27% of your daily value. "The high sodium content in deli meats can contribute to hypertension and cardiovascular issues, which are key factors in age-related health decline," Smith says.

RELATED: Is Deli Meat Bad for You? 6 Effects of Eating It

Potato chips

When the salt craving hits, you might be tempted to grab a bag of potato chips, but we all know how hard it is to stop at just a handful. And a potato chip habit isn't necessarily helping you halt the aging process.

"Commercially produced potato chips are often cooked in unhealthy oils at high temperatures, leading to the formation of trans fats," Perez says. "The high-temperature cooking process for starchy foods like potatoes in chip production can generate acrylamide, considered a potential carcinogen that may contribute to cellular damage and aging-related processes," Perez says.

Not only that but potato chips have a high glycemic index and high salt content. "The sodium content in potato chips can result in water retention, increased blood pressure, and strain on the cardiovascular system, potentially hastening aging in blood vessels and organs," Perez says.

Sugary baked goods

Baked goods—think: cookies, pastries, muffins, and the like—are all made with refined flour and are high in added sugars. Sometimes, they can even contain a bit of trans fat. All of these factors contribute to biological aging by promoting inflammation and oxidative stress.

"The high sugar content can lead to the formation of AGEs that damage collagen and elastin, key proteins for maintaining youthful skin; while trans fats can negatively impact cardiovascular health and cellular integrity," Smith says.

RELATED: The Absolute Best Way to Bake Cookies in an Air Fryer

Agave and other syrups

Sweeteners such as agave syrup, corn syrup, and certain maple syrups are high in fructose, a type of sugar linked to health issues such as insulin resistance, liver fat accumulation, and elevated triglyceride levels, contributing to metabolic issues and accelerated aging, Perez says.

Similarly to refined sugar, excessive fructose also forms AGEs, potentially causing damage to collagen and elastin in the skin, which contributes to wrinkles, decreased elasticity, and skin aging. "Regular consumption of these sweeteners may result in weight gain, metabolic syndrome, and increased risks of cardiovascular diseases and type 2 diabetes, associated with accelerated aging and age-related health issues," Perez says.

If you're using these sweeteners daily instead of prioritizing whole foods (like if you're sweetening your morning bowl of oatmeal with agave instead of fruit), this "can create nutrient imbalances, displacing nutrient-rich foods and impacting overall health, thereby contributing to accelerated aging processes," Perez says.

The bottom line: "Choosing whole fruits for sweetness and minimizing reliance on added sugars and sweeteners can contribute to better health outcomes and potentially slow down the aging process," Perez says.

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Multiple factors can help make a good "weight loss meal." For starters, something higher in protein can help you feel more satiated and can help boost your metabolism. Including fiber in your meal can also help you feel more satiated while helping to improve digestive health as well. Lastly, cutting some of the calories in your dish can help you with your weight loss goals, as long as you are still getting enough of the calories your body needs throughout the day and aren't restricting too much.

With these factors in mind, we've rounded up 45 cozy comfort foods you can warm up to this winter while you're pursuing a goal of losing weight. Read on, then check out the 15 Best Fruits & Vegetables for Weight Loss.

Spicy Macaroni and Cheese

When we hear comfort food, we think of mac and cheese. So naturally, we had to make a few healthy versions of it! You can make it spicy with canned jalapeños or skip for a mild option.

Get our recipe for Spicy Macaroni and Cheese.

RELATED: 23 Easy Weight-Loss Meal Prep Recipes

Chicken Pot Pie

This healthier version of chicken pot pie is the perfect dinner for a crowd on a chilly January night. With only 350 calories per serving, you can cozy up to a light but comforting meal.

Get our recipe for Chicken Pot Pie. 

Waffles with Ham and Egg

For a clever weekend brunch, this open-faced waffle sandwich is flavorful and includes all of those macronutrients you need to stay full for hours. And it's on top of a waffle—the perfect comfort combination.

Get our recipe for Waffles with Ham and Egg. 

Best Spaghetti Recipe

This classic bowl of spaghetti is full of flavor and only 5 grams of fat, meaning you can enjoy this comfort food dish while sticking to your health goals.

Get our recipe for Spaghetti.

Grilled Cheese and Tomato Soup

If you're not dipping your grilled cheese into a piping-hot cup of tomato soup, you're doing it wrong! Nothing is more comforting than a grilled cheese and tomato soup combo, and this particular recipe happens to be lower in calories than most.

Get our recipe for Grilled Cheese and Tomato Soup. 

RELATED: 10 Best Anti-Inflammatory Snacks for Weight Loss

Instant Pot Chicken and Rice Soup

This Instant Pot Chicken and Rice Soup is another healthy, comforting soup you can prep for the week, or even make for dinner to share with a crowd.

Get our recipe for Instant Pot Chicken and Rice Soup.

Chicken and Dumplings

Pick your favorite winter movie and cozy up on the couch with a bowl of our healthy chicken and dumplings! With fewer calories and less fat and sodium than most versions of chicken and dumplings, this recipe is a great choice.

Get our recipe for Chicken and Dumplings. 

Baked Ziti

Whether it's for a potluck, for the family, or even prepping it for yourself, you can't ever go wrong with a pan of this baked ziti.

Get our recipe for Baked Ziti. 

Copycat Wendy's Chili

Skip the trip to Wendy's and make their famous soup thanks to our copycat version! Full of beans, ground beef, and flavor from garlic, onions, and tomatoes, this recipe is a high-protein, high-fiber bowl of comfort.

Get our recipe for Copycat Wendy's Chili.

Rotisserie Chicken Parm Casserole

Use up leftover rotisserie chicken (or even leftover chicken from one you roasted on the weekend) with this easy chicken parm casserole recipe!

Get our recipe for Rotisserie Chicken Parm Casserole.

RELATED: 5 Ways to Reduce Inflammation & Boost Weight Loss as You Age

Copycat Panera Broccoli Cheddar Soup

This creamy copycat Panera broccoli cheddar soup slashes the calories so you can easily enjoy a bowl and experience weight loss this season. Want to indulge more? Pick up a bread boule at the store to make this into a bread bowl.

Get our recipe for Copycat Panera Broccoli Cheddar Soup.

Healthy Green Bean Casserole

Anytime something has the word "casserole" in it, you can guarantee it will be comforting and cozy. A green bean casserole is the definition of comfort food, and this recipe is a healthier version than what you're used to.

Get our recipe for Green Bean Casserole.

Not-So-Unhealthy Cheese Fries

Hot French fries covered in melted cheese, bacon, and jalapeños are the perfect dish to indulge in on a cold night in, and with this lighter version, you can save on some calories and fat.

Get our recipe for Healthier Cheese Fries.

Crock Pot Beef Ragu

Making beef ragu on a chilly winter night just got a light easier thanks to this simple slow cooker recipe!

Get our recipe for Crock Pot Beef Ragu. 

Turkey Sloppy Joes

Sometimes the best comfort foods are the most nostalgic ones, like a simple and tasty sloppy joe. These sloppy joes are made with turkey so you can save on saturated fat while still boosting your protein.

Get our recipe for Sloppy Joes.

RELATED: 8 Best Vegetables To Shrink Belly Fat

Banana Pancakes

Banana pancakes with maple syrup bring coziness to any winter morning. Made with whole wheat flour, Greek yogurt, and ricotta, things pancakes are light and fluffy while being low in calories.

Get our recipe for Banana Pancakes.

L0w-Calorie Meatballs and Polenta

Using turkey and sirloin instead of veal and pork, these meatballs are lower in saturated fat, high in protein, and still packed with flavor. Using polenta instead of pasta helps cut down some of the calories while maintaining all of the comfort.

Get our recipe for Meatballs and Polenta.

French Onion Soup

French onion soup is a comfort food normally loaded with fat and calories, but this recipe is a lighter version you can enjoy when you are trying to stick to certain health goals this winter.

Get our recipe for French Onion Soup.

Oven-Baked Chicken Fingers

Chicken fingers are the perfect comfort food, but you can ditch the deep-fried kind and try these tasty, oven-baked, gluten-free chicken fingers that still fully satisfy your cravings.

Get our recipe for Oven-Baked Chicken Fingers.

Oatmeal Pancakes with Cinnamon Apples

These warm oatmeal apple pancakes are the perfect weekend breakfast on a chilly fall or winter morning!

Get our recipe for Oatmeal Pancakes with Cinnamon Apples.

RELATED: 30 Healthy Salad Recipes for Weight Loss

Apple Pie with Crunch Topping

You can't miss baking a homemade apple pie during the winter—it's essential! This recipe is healthier than most other apple recipes, which is an extra treat.

Get our recipe for Apple Pie with Crunch Topping.

Pumpkin Chili

This cozy chili recipe easily uses up a can of pumpkin you have in your pantry. Made with pumpkin, beans, beef, and veggies, you'll get plenty of fiber, protein, and cozy flavors.

Get our recipe for Pumpkin Chili. 

Chicken Sausage Lasagna

Give us all the pasta dishes! Cozy up with a slice of this chicken sausage lasagna, packed with all of the flavors you love but not packed with all the calories.

Get our recipe for Chicken Sausage Lasagna.

Crock-Pot Chicken Noodle Soup

Nothing says "cozy" more than a bowl of chicken noodle soup and crusty bread! Try this easy recipe at home during the coldest winter nights.

Get our recipe for Crock-Pot Chicken Noodle Soup. 

Instant Pot Zuppa Toscana

Meal prep a large pot of this creamy, spicy soup to easily microwave for lunches all week long.

Get our recipe for Instant Pot Zuppa Toscana. 

RELATED: The #1 Healthiest Soup at 10 Major Restaurant Chains

Copycat Pasta Fagioli Soup: Olive Garden's Recipe

This hearty pasta fagioli has all of those delicious flavors you love in the original Olive Garden soup!

Get our recipe for Copycat Pasta Fagioli Soup: Olive Garden's Recipe. 

Zucchini Carbonara

Carbonara is the ultimate comfort food, and adding more vegetables into your pasta dishes is an easy way to add in more fiber and slash the calories, while still getting all of those cozy pasta dinner vibes.

Get our recipe for Zucchini Carbonara. 

Green Chile Pork Soup

Get the slow cooker ready for all of the cozy recipes, like this green chile pork soup! Packed to the brim with protein, fiber, and flavor, this soup is everything your body craves on a chilly day.

Get our recipe for Green Chile Pork Soup. 

Cuban Tomato and Black Bean Soup

Have a craving for black bean soup? Our version kicks it up a notch with some added protein and fiber.

Get our recipe for Cuban Tomato and Black Bean Soup. 

Classic Beef Stew

A hearty beef stew is the definition of quintessential cozy, especially when the weather is chilly!

Get our recipe for Classic Beef Stew. 

RELATED: Every Panera Soup—Ranked by Nutrition

Low-Calorie Southern-Style Biscuits

Warm, flaky biscuits are a comfort food for many, but they can be loaded with tons of fat and calories. Cut those down with this recipe, which makes lighter biscuits that don't skimp on flavor or buttery texture.

Get our recipe for Southern-Style Biscuits.

Curry with Cauliflower and Butternut Squash

Sweet and savory is the game with this cauliflower and butternut squash curry—the perfect warm meal to enjoy on the couch.

Get our recipe for Curry with Cauliflower and Butternut Squash. 

Pumpkin Pad Thai

Pumpkin can be savory, too! This pad thai is full of lean chicken, veggies, peanuts, and warm saucy noodles.

Get our recipe for Pumpkin Pad Thai. 

Slow-Cooked Turkey Cassoulet

Throw together this easy slow-cooker meal using turkey, chicken sausage, and beans.

Get our recipe for Slow-Cooked Turkey Cassoulet. 

Slow Cooker Beef Goulash

Cozy meals and slow cookers go hand-in-hand, especially with this deliciously cheesy beef goulash recipe!

Get our recipe for Slow Cooker Beef Goulash. 

RELATED: 8 Best Trader Joe's Snacks for Weight Loss That Are 100 Calories or Less

Pumpkin Bread Pudding

Bread pudding is a classic comfort dessert perfect for fall and winter, and this pumpkin spin brings the coziness up even more.

Get our recipe for Pumpkin Bread Pudding. 

Creamy Instant Pot Cauliflower "Mac" and Cheese

Skip out on the extra carbs and enjoy this low-carb version of "mac" and cheese using mini bits of cooked cauliflower!

Get our recipe for Creamy Instant Pot Cauliflower "Mac" and Cheese. 

Turkey Bolognese with Garlic Spaghetti Squash

This turkey bolognese got even leaner thanks to this garlicky roasted spaghetti squash!

Get our recipe for Turkey Bolognese with Garlic Spaghetti Squash. 

Orange Chicken

Craving Chinese takeout for a family movie night? Our version of orange chicken slashes the calories and ups the fiber, both important aspects for a healthy weight loss meal plan.

Get our recipe for Orange Chicken. 

Roast Pork Loin Porchetta-Style with Lemony White Beans

This roasted pork loin is a perfect cozy weekend meal with very minimal effort to make! Pairing it with lemony white beans and greens makes the perfect balanced meal.

Get our recipe for Roast Pork Loin Porchetta-Style with Lemony White Beans. 

RELATED: The 10 Worst Drinks for Weight Loss

Chicken Ramen with Shiitake Mushrooms and Spinach

Skip the noodles again for zoodles with this cozy bowl of chicken ramen with spinach and shiitake mushrooms!

Get our recipe for Chicken Ramen with Shiitake Mushrooms and Spinach. 

BBQ Pork Shepherd's Pie with Sweet Potato Topping

This is a healthier twist on the usual shepherd's pie you're used to with sweet potatoes and pork, and it's not only cozy but extremely easy to throw together.

Get our recipe for BBQ Pork Shepherd's Pie with Sweet Potato Topping. 

Stuffed Chicken

Stuffed on the inside, and breaded on the outside, this recipe takes your usual weeknight chicken meal up a notch with cozy vegetables and cheese!

Get our recipe for Stuffed Chicken. 

Creamy Mushroom Chicken

Creamy, saucy chicken with mushrooms sounds like the perfect comforting meal, and this recipe is low in calories and high in protein to help with your January health goals.

Get our recipe for Creamy Mushroom Chicken. 

Turkey Meat Loaf with Spicy Tomato Glaze

Meatloaf is another quintessential cozy meal for the winter, especially if it's served with our green bean casserole or mac and cheese.

Get our recipe for Turkey Meat Loaf with Spicy Tomato Glaze. 

This story has been updated since its original publish date with new copy and additional entries.

The post 45 Cozy Comfort Foods for Weight Loss appeared first on Eat This Not That.

But just as much as knowing what drinks are good for weight loss is critical, it's also essential to know which ones to be wary of. We chatted with Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, who shares 10 popular drinks to avoid if you're trying to lose belly fat.

If you're ready to tighten that waistline and say goodbye to unhealthy beverages, read on to learn which drinks are sabotaging your weight loss goals. And when you're done, check out What Happens To Your Body When You Drink Green Tea.

Blended Coffee Drinks

Indulging in delicious blended coffee drinks may seem harmless, but the hidden sugars and empty calories contribute to belly fat accumulation. "Frappuccinos and sugary lattes are great ways to treat yourself after a hard day once in a while, but many people make the mistake of believing these drinks can replace a regular cup of coffee," Moody explains. "While black coffee averages about five calories per serving, a 16-ounce frappuccino packs about 380 calories. This is more than a medium order of fries at McDonald's. That much sugar and saturated fat won't do your waistline any favors."

RELATED: The 24 Worst Drinks for Your Health

Soft Drinks

Soft drinks are another indulgent beverage loaded with added sugar and empty calories, making them common culprits of belly fat. Their high sugar content can also cause insulin spikes, which leads to fat storage around the abdomen. "Though sodas come in various flavors, they're essentially carbonated, high-fructose corn syrup," says Moody. "The problem with sugary sodas is that they raise your blood sugar, thus prompting the body to pull water from its cells to dilute it. This makes you even thirstier, which can prompt you to drink more soda, and before you know it, you've consumed hundreds of calories that have no nutritional value and can quickly lead to weight gain."

Fruit Juice

While fruit juice may appear healthy, it often concentrates the sugars without the beneficial fiber in whole fruits. This can rapidly increase blood sugar levels and sabotage your efforts to lose belly fat. "It's misleading to believe that fruit juice helps you lose weight and stay healthy because it still contains sugar," explains Moody. "The fiber that's present in whole fruits that helps keep you full and control calorie intake is not present in fruit juice and can cause you to consume a large amount of sugar and calories in a short amount of time. This can make it harder to lose belly fat."

RELATED: The 9 Unhealthiest Juices On Grocery Store Shelves

Beer

The excess calories from alcohol can contribute to fat accumulation, particularly around the midsection. Plus, alcohol contains seven calories per gram, making it a no-go if you're trying to lose weight. Moody tells us, "Beer contains wheat, which makes it high in calories. Alcohol, in general, alters the metabolism in a way that prompts the body to store its calories as fat in the midsection, thus where the term "beer belly" comes from. Alcohol is also inflammatory, and chronic inflammation is a primary driver of the accumulation of visceral fat."

Cocktails

These calorie-dense concoctions are high in added sugars that can sneakily increase your overall calorie intake, causing belly fat storage. "Cocktails contain alcohol, which is a huge nemesis of weight loss. However, the real culprit when it comes to cocktails is the mixers. Cocktails often have sodas, fruit juice, and syrups added to make the spirits more enjoyable. However, combining these caloric ingredients high in refined, inflammatory sugars and alcohol makes a cocktail of its own: a cocktail for visceral fat gain," says Moody.

RELATED: The 10 Unhealthiest Cocktails on the Planet

Smoothies

Smoothies may be a surprising item on this list, but store-bought or overly sweetened smoothies often contain way more calories than you'd expect. Loaded with sugars and often lacking in fiber, these drinks can lead to energy crashes and weight gain. "Smoothies, while they can be full of healthy ingredients like fruit and leafy greens, can also be loaded with sugar and lack protein unless it's intentionally added," says Moody. "This can trigger your hunger sooner than it should and cause overeating later on, which can cause belly fat gain to creep up on you."

Sports Drinks

Despite their association with athleticism, sports drinks are often high in sugar and calories. Unless you regularly engage in intense physical activity, these beverages may lead to excess calorie intake and prevent you from melting belly fat. "Sports drinks are formulated specifically to deliver athletes sugar and electrolytes quickly to fuel their intense exercise," Moody explains. "However, many people mistakenly believe drinking them during their leisure time is harmless. Sports dietitians don't even recommend that athletes have sports drinks unless they exercise for more than an hour because of the sugar content. Even though the fruity, hydrating flavors taste great, an average sports drink contains about 220 calories without any nutrients, but plenty of added sugar."

RELATED: What Consuming Too Much Sugar Does to Your Body

Milkshakes

The combination of high sugar content and saturated fats in milkshakes is a primary culprit behind belly fat accumulation. Moody says, "Milkshakes are typically made with full-fat ice cream, which is loaded with saturated fat. Not only can the combination of sugar and saturated fat increase the risk of heart disease, but both inflammatory compounds can quickly increase visceral fat storage in the body."

Slushies

While slushies might be a refreshing treat, they're often loaded with added sugars that cause insulin spikes, leading to belly fat storage. "Slushies are essentially finely crushed ice with added sugar and artificial colors added," says Moody. "If you've ever let one last long enough to see it melt completely, it tends to look like syrup in a styrofoam cup. Avoid the excess calories (and the brain freeze) by passing on these drinks."

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Energy Drinks

With their high caffeine and sugar content, energy drinks can provide a temporary energy boost but at the cost of increasing your belly fat. "Some energy drinks contain added sugar and excess calories, but many contain artificial sweeteners. Artificial sweeteners may have the potential to trick the body into thinking it's receiving sugar when it isn't. In turn, this can trigger your brain to seek out the sugar it was expecting, thus causing you to overeat and making losing belly fat more difficult," says Moody.

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The post 10 Drinks To Avoid if You're Trying To Lose Belly Fat appeared first on Eat This Not That.

People online agree. In a Reddit thread about air fryers, many users expressed their love of heating up leftover pizza using this kitchen appliance. One user said, "This might be a 'duh' for some, but your air fryer is the BEST way to reheat pizza by the slice (or two)." Another wrote, "I just air-fried some leftover dominos thin crust pizza. Comes out super crispy and better than fresh." One user even said, "I have gone to Little Caesars, bought a $5 pizza, and immediately put it in the fridge just so I could reheat it in the air fryer later. There's no going back."

Okay so we've established that an air fryer is the best way to reheat your pizza, but how do you do it? It seems simple enough, but we talked with a couple of experts to get their best tips and tricks for making the tastiest leftover pizza possible.

Read on to learn some easy tips for reheating your pizza, and for more air fryer tips, check out The Best Way to Cook Salmon Perfectly in the Air Fryer.

Preheat your air fryer

According to Kathy Brooks, owner of Circa AirFryer, "It's essential to preheat the air fryer before reheating the pizza because it helps to ensure even cooking and a crispy crust."

She suggests set the air fryer to 325 degrees Fahrenheit and allowing it to preheat for at least a few minutes.

Isla Zoey, co-founder and editor at Air Fryer Mag, says that when you're setting a temperature to reheat your pizza, it's best to "Avoid high temperatures to prevent burning the crust."

RELATED: The Best Way To Make Grilled Cheese in an Air Fryer

Use parchment paper

If you can, Brooks recommends using perforated parchment paper when reheating your pizza in the air fryer.

"Using perforated parchment paper in the air fryer basket helps to prevent the pizza from sticking and allows for better airflow, which leads to a crispier crust," says Brooks.

You can find parchment paper specifically made for the air fryer, like these disposable paper liners.

RELATED: The 'Healthiest' Orders at 7 Major Fast-Food Pizza Chains

Cooking your air fryer pizza

Brooks notes that "Reheating pizza in an air fryer is quick, so it's important to keep an eye on the process to avoid overcooking."

She advises that you start with a lower temperature—around 325 degrees Fahrenheit—and then check on your pizza after about 3-4 minutes. Brooks says "If it needs more time, increase the temperature slightly and continue cooking in 1-2 minute intervals until the desired level of crispiness is achieved."

RELATED: I Tried the 8 Most Popular Frozen Pizzas & The Winner Was Cheesy & Crispy

Other helpful tips to try

According to Zoey, you can "place a small piece of aluminum foil over the cheese if you notice it's browning too quickly. This ensures a gooey, perfectly melted cheese."

And if you have room in your air fryer, Brooks suggests elevating your pizza slices by putting them on a rack or in a small oven-safe dish. "This helps to prevent the bottom from becoming too crispy while the cheese melts."

If you're reheating pizza that is a few days old and has potentially dried out a bit, Brooks also notes that you can add a small cup of water to the air fryer basket while it's cooking. "The steam created will help to keep the crust moist and prevent it from becoming too dry," says Brooks.

Following these steps and helpful tips will give you the crispiest, most delicious reheating pizza you've ever had!

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The post The Best Way to Reheat Pizza in an Air Fryer appeared first on Eat This Not That.

Due to the highly refined, modern American diet, the average American isn't getting enough of one of the most important nutrients: fiber. Without a consistent intake of healthy, soluble, and insoluble high-fiber foods in your diet, you'll experience dips in energy, have difficulty losing weight, and also increase your risk of diabetes and other metabolic issues.

What is fiber?

Dietary fiber is a class of complex carbohydrates described as an indigestible long chain of sugar molecules. Fiber is naturally found in complex carb foods such as fruits, veggies, grains, and legumes.

This class of carbohydrates can be further broken down into two different forms: soluble and insoluble.

• Soluble Fiber: Soluble fiber dissolves in water. When it does, it combines with water to form a gel-like substance that creates bulk. This gel-like fiber helps to slow digestion, keeping you fuller longer and helping to balance blood sugar. Soluble fiber is also the type of fiber most closely associated with helping to lower cholesterol levels. Chia seeds, for example, are particularly rich in soluble fiber.
• Insoluble Fiber: Rather than dissolve in water, insoluble fiber moves through your digestive tract undigested. This bulking feature of insoluble fiber helps to move food through your body, adding bulk to stool.

Health benefits of eating high-fiber foods

Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel. Some of the benefits of a high-fiber diet include:

• Digestive health. The most commonly cited benefit of fiber is its ability to support healthy bowel movements. Dietary fiber bulks up a stool to help move waste through your body. Eating a diet rich in high-fiber foods can help prevent constipation, reduce your risk for diverticulitis (inflammation of the intestine), and provide some relief for irritable bowel syndrome (IBS).
• Diabetes. An American Journal of Clinical Nutrition study found that fiber acts as natural protective armor against C-reactive protein (CRP), a sign of acute inflammation. When CRP is circulating in the blood, you are more likely to develop diabetes or cardiovascular disease down the road.
• Heart Health. "By improving cholesterol levels and decreasing inflammation, fiber can help to reduce heart disease risk and decrease blood pressure levels," says Tanya Zuckerbrot MS, RD, an NYC-based registered dietitian, who is also the founder of the F-Factor diet and a bestselling author.
• Body Weight. Fiber's bulking properties can help you feel fuller, which promotes weight loss by creating a caloric deficit without hunger.

How much fiber do you need to eat per day?

Americans should consume 28 grams of fiber per day if they're following a 2,000-calorie diet, according to the Food and Drug Administration (FDA).

Unfortunately, we're getting nowhere close to that amount. A report from the FDA says that the average American woman eats only 15 grams of fiber a day, while the average adult man consumes just under 19 grams per day.

Luckily, following a few smart swaps and intelligent additions of high-fiber foods to your diet can help you reach these suggested intake goals. Read on to learn about the best high-fiber foods, and for more healthy eating tips, check out 11 High-Fiber Lunches That Keep You Full.

The 16 best "excellent" sources of fiber

The following foods are considered to be an "Excellent Source" of fiber, which means they provide more than 20% of your daily value (DV). That translates to more than 5.6 grams of fiber per standard portion size.

Navy Beans

Fiber per ½ cup (cooked): 9.55 grams (34% DV)

Navy beans are by far one of the best sources of fiber, making them the most popular of all high-fiber foods. And even if you're not looking to get a whopping 34 percent of your daily recommended fiber intake in one serving.

RELATED: Trader Joe's 15 Best High-Fiber Foods

Acorn Squash

Fiber per 1 cup (cubed, baked): 9.02 grams (32% DV)

This wintery squash not only features a subtle, sweet taste, but one cup mashed provides your body with 6.37 grams of satiating fiber. Plus, acorn squash is also an excellent source of vitamin C—one serving provides about 20 percent of your daily needs—which is important for your immunity.

Black Beans

Fiber per ½ cup (cooked): 8.3 grams (30% DV)

Yes, the grammar school rhyme is right—beans are great for your heart, thanks to their 15 grams of fiber per cup, which work to lower bad cholesterol and fight against heart disease. "Beans are a great source of nutrition—they're high in protein and fiber, so don't forget about them! Add them to your salad at lunch or add them to a dish at dinner," says Jessica Crandall, RD, CDE, a Denver-based RD, Certified Diabetes Educator, and former National Spokesperson for the Academy of Nutrition and Dietetics.

Split Peas

Fiber per ½ cup (cooked): 8.15 grams (29% DV)

Yep, they're different than green peas even when they look the same! With over 16 grams of fiber in one cup, a serving of split peas will get you to that recommended 10-gram meal mark and then some. You can stick with the age-old classic split pea soup, or use this as an opportunity to look up some fun new recipes for this high-fiber food and experiment in the kitchen.

Raspberries

Fiber per 1 cup: 8 grams (29% DV)

Fruit, in general, is a great source of this macronutrient. And with 8 grams in one cup, raspberries steal the sweet spotlight. Mixing this antioxidant-rich berry in with your morning oats or cereal will fill you up, carry you through your morning, and push you to hit that daily 30 grams in no time.

RELATED: 20 Best High-Protein, Low-Calorie Foods

Lentils

Fiber per ½ cup (cooked): 7.8 grams (28% DV)

Beans and legumes will always be standouts in this category. If you opt for a full cup of lentil soup, you could consume upwards of 16 grams of fiber, which can help keep your energy steady throughout the day. "Fiber helps to keep our blood sugars more stable so that we're not feeling highs and lows in our energy levels," says Crandall.

Another added benefit, according to Mary Sabat MS, RDN, LD, is that lentils "are also rich in protein, making them a great choice for a vegetarian or vegan diet."

Collard Greens

Fiber per 1 cup (cooked, chopped): 7.6 grams (27% DV)

Would you guess that a classic Southern comfort food could help you trim down? Collard greens are a great source of waist-whittling fiber. (And also tastes great with some crumbled bacon).

Blackberries

Fiber per 1 cup: 7.63 grams (27% DV)

Blackberries are a high-fiber food that contains 8 grams of fiber per cup, towering over strawberries and blueberries (which contain less than half that amount). Make sure to keep these dark-hued berries where you can see them; you'll be more likely to reach for them when sweet cravings kick in. "I store all my fruits and vegetables at eye level to make sure that I'm consuming them regularly," says Crandall.

Berries are rich in fiber but according to Lisa Young, PhD, RDN, "They are also high in antioxidants, which can help protect the body from inflammation and cell damage."

Green Peas

Fiber per 1 cup (cooked): 7.2 grams (26% DV)

You may have pushed them around your plate as a kid—but that stops now. These little green poppers contain a hefty 7 grams of fiber per cup! That same cup also boasts a hefty 8 grams of protein. "I highly suggest trying to micromanage your meals so that you get 7-10 grams of fiber at each meal," says Crandall. 7 grams? Easy, pea-sy.

Butternut Squash

Fiber per 1 cup (baked, cubed): 6.56 grams (23% DV)

This winter squash is packed with fiber, which is not only good for your digestive system but also your cholesterol. According to a study published by The American Journal of Clinical Nutrition, a high-fiber diet has been shown to lower LDL cholesterol (also known as "bad" cholesterol) levels in the body.

RELATED: 9 Best High-Fiber Vegetables—Ranked!

Kidney Beans

Fiber per ½ cup (cooked): 6.55 grams (23% DV)

Like most beans, kidney beans are very high in fiber content. These beans have almost 7 grams of fiber per serving, as well as 7.65 grams of protein.

Chickpeas

Fiber per ½ cup (cooked): 6.25 grams (22% DV)

One half-cup serving of chickpeas (also known as garbanzo beans) contains over 6 grams of fiber. So, pouring some over your salad will help you hit your daily requirements with minimal effort. Just be sure to keep portions small so that you don't overload on calories, especially when they are not the main event of your meal; a ¼ cup serving contains close to 200 calories in total. Use these chickpea recipes for more ways to get your fiber from these healthy beans.

Young adds that along with providing fiber, chickpeas "contain several nutrients such as folate, iron, and manganese."

Chia Seeds

Fiber per 2 Tbsp (28.35 g): 5.73 grams (20% DV)

Anything with greater than 5 grams of fiber per serving is considered high. One ounce, or 28 grams, of chia seeds, has double that amount! Sprinkle a spoonful of these nutrient-rich seeds into smoothies, yogurt, or on top of salads to boost your fiber intake and reap the digestive benefits. We've also curated the best chia seed recipes for even more ideas!

Pomegranate Seeds

Fiber per seeds in ½ pomegranate: 5.65 grams (20% DV)

Pomegranate is another superfood that's packed with fiber. On top of this gut-friendly nutrient, pomegranate seeds are also teeming with polyphenols, a class of antioxidants that have been shown to shrink fat cells!

Flax Seeds

Fiber per 2 Tbsp: 5.62 grams (20% DV)

Although they're not quite at chia seed status, whole flaxseeds offer up to 7 grams of fiber per two tablespoons—which is more than those two bites of broccoli can claim. Use them just as you would chia seeds by sprinkling them over salads or mixing them into yogurt for a super-satiating snack.

RELATED: What Happens To Your Body When You Eat Flaxseeds

Parsnips

Fiber per 1 cup (cooked, sliced): 5.62 grams (20% DV)

They may be unfamiliar to you now, but this root vegetable is worth getting to know. Parsnips are closely related to the carrot family and one cup (sliced) of this mildly sweet veggie contains a steady 7 grams of fiber. Try roasting parsnips as you would potatoes, or dice them up and toss them into a veggie stew to help kill off hunger pangs.

"Good" Sources of Fiber

The following high-fiber foods are "good" sources of fiber, meaning they contain more than 10% but less than 20% of your daily recommended fiber intake.

Pears

Fiber per medium fruit (with skin): 5.52 grams (19.7%)

One medium pear contains around 5.5 grams of fiber, but to get all those grams, you need to keep the skin intact because that's where most of the nutrient is concentrated. If you ate a large pear, you'd be consuming 7.13 grams of fiber—that's 25% DV! This same rule applies to apples, potatoes, and even that white stuff you love to pick off of oranges after you've peeled the outer layer off!

Bran Flakes

Fiber per ¾ cup: 5.49 grams (19.6% DV)

If you're not a warm porridge person in the morning, fear not. A 1-cup bowl of bran flakes can provide you with nearly 6 grams of fiber. Skip the raisin bran and add in your fruit to keep sugar counts under control and fiber totals even higher.

Sabat suggests eating bran flakes because "they're a good choice for a high-fiber breakfast option and can help promote digestive regularity."

Refried Beans

Fiber per ½ cup (canned, fat-free): 5.45 grams (19% DV)

Who knew you could get a good source of fiber from one of your favorite taco sides? Don't pass on this high-fiber food on your next trip to your local Mexican restaurant.

Broccoli

Fiber per 1 cup (cooked, chopped): 5.14 grams (18% DV)

Broccoli is one of the best vegetables to add to your next dinner or lunch for some fiber. It has some of the highest fiber content of most vegetables at over 5 grams per cup. This cruciferous vegetable is more than just a high-fiber source, though. Sabat says that along with fiber, "It is also a good source of vitamins C and K, as well as folate."

RELATED: 8 Secret Side Effects of Eating Broccoli

Artichoke Hearts

Fiber per ½ cup (cooked): 4.79 grams (17% DV)

Unfortunately, spinach artichoke dip will never make it onto any diet-friendly list—but some of its main ingredients certainly do. These juicy, tender artichoke hearts are just teeming with fiber. "I believe the weight loss benefits associated with greater fiber intake are tied to feelings of fullness and satiety," says Crandall.

Oranges

Fiber per large orange (peeled): 4.42 grams (16% DV)

If you can resist picking off every last bit of that pesky white stuff on the orange segments, you'll retain more of the waist-whittling nutrient.

Apple

Fiber per medium apple (with skin): 4.37 grams (16% DV)

Apples may trail behind pears in this category, but they're still a good way to sneak more fiber into your day—as long as you don't peel them! One medium apple contains around 4.4 grams of this belly-friendly nutrient and can help ward off junk food cravings between meals.

Figs

Fiber per 3 medium figs (raw): 4.35 grams (16% DV)

Figs are in season in late June and then again in August through October, so get your hands on these tree fruits during those times to increase your fiber intake!

Snow peas

Fiber per 1 cup (cooked): 4.32 grams (15% DV)

Rather than grabbing a bag of chips or pretzels, spend a few minutes at night throwing together a small bag of portable and affordable veggies. Cherry tomatoes, carrots, and mini bell peppers are all great snack options but these satisfying snap peas contain 4 grams of fiber per one-cup serving.

RELATED: 11 Best Fiber Supplements

Fiber per ¼ cup (dry): 4.1 grams (15% DV)

Steel-cut oats contain almost double the amount of fiber than rolled oats, which is why you should be opting for these instead. Try one of these overnight oats recipes to give yourself a morning fiber boost with these tasty breakfast treats.

According to Young, "Oats are rich in a specific type of fiber called soluble fiber, which helps to lower cholesterol levels and improve heart health, as well as help to stabilize blood sugar levels."

Bulgur

Fiber per ½ cup (cooked): 4.1 grams (15% DV)

Bulgur is another high-fiber wheat you should be adding to your diet. For a delicious side salad, combine bulgur with cucumbers, chickpeas, red onion, and dill, and dress with a lemon vinaigrette.

Rolled Oats

Fiber per 1/2 cup (dry): 4.1 grams (15% DV)

With 4 grams of fiber per serving, starting your day with a hearty bowl of oatmeal is sure to set you on the right track. A study published in the Nutrition Journal found that participants who consumed oatmeal regularly experienced a drop in bad cholesterol (and waist size!) due to their increased fiber intake.

Cocoa Powder

Fiber per 2 Tbsp (unsweetened): 4 grams (14% DV)

You don't have to cut chocolate out entirely to have a healthy diet. If you're craving chocolate, some cocoa powder in a protein shake could kick your cravings without adding excess calories.

Edamame

Fiber per ½ cup (beans only): 4 grams (14% DV)

Edamame is one of the many beans that are packed with fiber. Just half a cup of edamame has four grams of fiber. Munch on these on your next snack break to get a dose of fiber in your day. We like tossing them with some sesame oil and hot sauce.

RELATED: 6 Superfoods for Better Digestion & a Healthier Gut

Russet Potato

Fiber per 1 medium Russet potato (baked, with skin): 3.98 grams (14% DV)

Potatoes have gotten a bad reputation, but they're a great source of fiber. Just one large russet potato has nearly 7 grams of fiber, and you can easily add them to just about any dish you make. Just don't forget to eat the skin!

Whole Grain Pasta

Fiber per 1 cup (cooked): 3.78 grams, penne (14% DV); 4.56 grams, spaghetti (16% DV)

Not all pasta is created equal; some are pretty good for you! "I have people look at their brands and read their labels to determine what is considered a good source of fiber because it is going to vary from brand to brand," says Crandall. On average, whole wheat pasta contains 6.3 grams of fiber per one-cup cooked serving.

Sweet Potato

Fiber per 1 medium sweet potato (baked, with skin): 3.76 grams (13% DV)

"Fiber has no magical fat-burning properties; simply put, it helps you feel full without adding a lot of extra calories to your diet," explains Crandall. "When you have a baked potato (with skin) instead of a bag of potato chips, for example, you're not only eating fewer calories, but you're less likely to feel hungry again an hour later." Sweet potatoes, in particular, boast around 6 grams of fiber per large baked potato for only 160 calories.

Dried Figs

Fiber per ¼ cup (dried): 3.65 grams (13% DV)

Dried figs are a very portable and very palatable source. One little, dried fig contains nearly one gram of fiber and about 20 calories. Mix a few in a bag with some nuts, and you've got yourself a healthy and wholesome snack for when you're on the go and starting to run out of fuel.

Carrots

Fiber per 1 cup (raw): 3.58 grams (13% DV)

Believe it or not, this Bugs Bunny favorite can increase feelings of fullness post-snacking—much more than any pretzel sticks can. Throw a bunch in a small baggie and pull them out mid-afternoon when the munchies kick in.

RELATED: 18 Best Fruits & Vegetables to Keep You Fuller Longer

Canned Pumpkin

Fiber per ½ cup: 3.55 grams (13% DV)

You should be eating this fall-favorite vegetable year-round for its high fiber content. Despite being pureed, each half-cup serving of delicious pumpkin has almost 4 grams of fiber.

Almonds

Fiber per 1 ounce, raw (23 almonds): 3.54 grams (13% DV)

Nuts and seeds are always great while you're on the go. Snack on roasted almonds, which have nearly 4 grams of fiber per quarter-cup serving and 7 grams of protein. If you want even more fiber, pick up almonds labeled as raw, natural, or unroasted to get more fiber bang for your buck.

"Almonds are also rich in healthy fats and essential nutrients, making them a nutritious snack option that can help with weight management," adds Sabat.

Teff

Fiber per ½ cup (cooked): 3.53 grams (13% DV)

Teff is a super grain known for its high fiber content. Add this to your dinner plate instead of refined grains to get a hearty and fiber-packed kick into your meal.

Popcorn

Fiber per 3 cups (air-popped): 3.48 grams (12% DV)

When you think of whole grains, chances are this movie theater favorite doesn't come to mind—although it should. Since popcorn is considered a whole grain, it is relatively decent in fiber. Just be sure to stick to air-popped to avoid unwanted calories or artificial flavors.

RELATED: 10 Best & Worst Bagged Popcorns

Avocado

Fiber per ¼ avocado: 3.4 grams (12% DV)

It's not the spinach leaves that are going to fill you up, but rather that creamy avocado you slice on top of them. On average, one medium avocado contains around 10-13 grams of filling fiber, and adding it to your meals or finding a few awesome avocado recipes can increase satiety tremendously.

Banana

Fiber per medium banana (peeled): 3.07 grams (11% DV)

If you're craving something fruity, bananas are one of the best fiber-rich fruits to have. One banana has a little over 3 grams of fiber and also contains a high amount of potassium, an essential nutrient that helps regulate blood pressure. And there are more health benefits of bananas beyond their high-fiber power.

Pearled Barley

Fiber per ½ cup (cooked): 3 grams (11% DV)

Incorporate this healthy grain into soups and stews, or even feature it as a side dish with some added spices. The dietary fiber found in this grain "helps you extract and remove cholesterol, which is correlated with heart disease," explains Crandall.

Whole Grain Bread

Fiber per slice: 3 grams (11% DV)

One slice of true whole-grain bread can contain around 4 or 5 grams of fiber and upwards of 16 grams of inflammation-reducing whole grains. Recently, though, brands are doubling up on fiber content and boasting over 10 grams per slice in some cases."When you're looking at your bread, look for that first ingredient that says whole grain," Crandall recommends. "You want to stick with whole grain, not multigrain, which simply means that there are different types of grains present."

RELATED: 10 Best Whole Grain Breads on Grocery Shelves

Pistachios

Fiber per 1 ounce, raw (49 kernels): 3 grams (11% DV)

These tiny nuts are filled with fiber, which helps keep your digestive system running smoothly. A one-ounce serving of pistachios will give you 3 grams of fiber and 6 grams of protein.

This article has been updated to include additional entries, fact-checking, expert quotes, and reformatted for better readability.

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Fruits and vegetables are nutritional powerhouses that deliver an array of vitamins, minerals, fiber, antioxidants, and other essential nutrients vital for good health and longevity. Their health benefits include reduced risk of chronic disease (like heart disease, diabetes, and obesity), improved gut health and digestion, lowered inflammation, increased energy, and healthy weight management.

If you want to lose weight, adding more produce to your diet is non-negotiable. A 2020 study found that women who increased their intake of whole fruits and vegetables experienced healthy long-term weight loss, reduced risk of becoming overweight or obese, and were better able to portion control and slow their eating speed.

"Energy balance is one of the most important factors for those seeking weight loss," says Gianna Masi, RDN, a registered dietitian with Barbend—in other words, we need to eat fewer calories than we burn. "Fruits and vegetables are so important when seeking weight loss because of how much volume they have while still being lower in calories. We can consume a larger bowl of fruit or vegetables and eat a higher volume of these foods [as compared to calorie-dense processed foods]. This factor can make dieting more enjoyable with the ability to consume larger amounts of foods."

However, with so many delicious and nutritious options to choose from, it can be tricky to know which fruits and vegetables are best for weight loss. That's why we chatted with Trista Best, RD, registered dietitian with Balance One Supplements and Masi, who share their wisdom on the best plants to add more of to your plate so you can shed pounds healthily and keep them off for good.

Read on to learn more, and when you're done, check out 5 Eating Habits for Weight Loss and Muscle Gain, Experts Say.

Berries

A top contender for reducing BMI is berries, according to a study published in Nutrients. In particular, blueberries are associated with the least amount of weight gain and reduced risk of obesity and type 2 diabetes. "Blueberries are a low-calorie, high-fiber food that may help with weight loss by helping you feel full and satisfied after eating. They're also a good source of antioxidants and other nutrients that are important for overall health," Best tells us.

RELATED: What Happens to Your Body When You Eat Blueberries Every Day

Cruciferous vegetables

Cruciferous vegetables, such as broccoli, cauliflower, kale, and Brussels sprouts, are nutritional powerhouses that offer a myriad of health benefits. While they're known mainly for their cancer prevention benefits, they're also an excellent food for aiding in weight loss because they're low in calories, high in fiber, and nutrient-dense.

"Cruciferous vegetables can aid in weight loss because, like most vegetables, they have a low-caloric density and a significant amount of fiber," says Best. "These veggies contain powerful antioxidants known to lower cytokines and NF-kB,  substances that drive the inflammation process. When these are abundant in the body and allowed to persist, dangerous levels of inflammation can be reached. This reduction in inflammation, along with feelings of satiety from the high fiber content, are helpful in the weight loss process."

RELATED: 4 Best Vegetables To Keep Your Brain Young, Says Dietitian

Avocado

Though avocados are calorie-dense due to their high-fat content (fats provide nine calories per gram, as opposed to four calories per gram from protein and carbs), they're a fantastic food for helping you reach your weight loss goals. According to the Adventist Health Study, a large cohort study of over 55,400 people, avocado consumption reduced the risk of becoming overweight or obese by 15 percent in high avocado consumers and 7 percent in low avocado consumers, compared to those who abstained from this delicious and nutritious fruit.

"While avocados are high in fat, the majority of the fat is monounsaturated fat, which is considered healthy. Increasing monounsaturated fat intake can help reduce body weight and waist circumference," Best states.

RELATED: Are Avocados Good for You? 10 Science-Backed Effects of Eating Them

Potatoes

Potatoes often get a bad rap for being a high-carb food that doesn't do any favors for weight loss. However, this unfair assumption is far from true. Potatoes are packed with nutrients, healthy carbs, and fiber, making them a healthy addition to any weight loss meal plan. In fact, the results of a 2021 study published in Nutrients found that potato consumption was associated with better diet quality, higher nutrient intake, and improved nutrient adequacy.

"Potatoes are low in calories while being high in fiber and other beneficial nutrients for weight loss," says Best. "The calorie density of a boiled potato depends on the potato's size and any toppings or condiments that are added. It's worth noting that the calorie density of a boiled potato can vary depending on factors such as the variety of potato, cooking method, and any additional ingredients that are added. For example, adding butter or sour cream to a boiled potato will increase the calorie density."

Cucumber

Cucumbers are a weight-loss-friendly snack. Comprised of 96 percent water and containing 45 calories per eight-inch cucumber, cucumbers provide hydration and a satisfying crunch. Plus, research suggests they're an excellent source of antioxidants and vitamins that can boost overall health and help you shed extra pounds.

Watermelon

Watermelon is a mega-hydrating fruit and low in calories, making it a refreshing choice for weight loss. According to a 2019 study in Nutrients, eating watermelon can reduce body weight, body mass index (BMI), blood pressure, and waist-to-hip ratio. That's because its high water content helps keep you full, while the natural sugars provide a satisfying sweetness without the added calories. Per the USDA, 100 grams of watermelon contains a mere 30 calories.

Celery

Celery is a staple for weight-conscious folks due to its low-calorie content and high water volume. According to a 2023 study in Food Science & Nutrition, participants who regularly consumed celery powder experienced significantly more weight loss than participants who had none. This crunchy vegetable is considered a "negative-calorie" food, meaning it takes more energy to digest than it adds. Per the USDA, 100 grams of celery contains 96 grams of water, 2 grams of fiber, and only 14 calories.

"Fiber keeps us fuller longer, which can help someone trying to achieve weight loss," Masi explains. "Also, fiber keeps your bathroom habits regular and supports gut health."

Peaches

Peaches are a beloved juicy fruit whose natural sweetness offers a healthier alternative to sugary snacks. A single peach delivers 63 calories, 2 grams of fiber, and essential vitamins and antioxidants that improve your overall health and well-being while helping keep hunger at bay. Whether enjoyed fresh or added to salads, peaches are a delicious and nutritious addition to your weight-conscious diet.

Zucchini

According to the USDA, zucchini is a versatile and low-calorie veggie, containing just 21 calories per 100 grams. With the skin on, zucchini adds fiber, aiding digestion and increasing satiety. A 2020 study found that eating nutrient-dense vegetables like zucchini, which are low in carbs and rich in vitamins and minerals, are excellent choices for healthy weight management.

Spinach

Spinach is a nutrient powerhouse that can aid in weight loss due to its low-calorie, high-nutrient, and water content. Per the USDA, a single cup of spinach contains 27 grams of water, 7 calories, and 1 gram of fiber. The fiber in spinach adds bulk to meals, which a 2023 study points out can aid weight loss by enhancing satiety, decreasing appetite, and reducing calorie intake.

Citrus fruit

Citrus fruits—which include oranges, grapefruit, lemons, and limes—are some of the best fruits for weight loss.

In the Nutrients study, researchers found that citrus fruits like grapefruit were among the most effective produce foods for lowering participants' body mass index (BMI). "Grapefruit can help with weight loss because it's relatively low in calories and high in fiber, which can help you feel full and satisfied after eating," says Best. "Grapefruit also contains a compound called naringenin, which has been shown to have anti-obesity effects in animal studies."

Cantaloupe

Cantaloupe is a sweet and delicious snack to aid your weight loss efforts. Its high water content aids in hydration and the fiber content (one gram of fiber per 100-gram serving) helps increase fullness and satiety. Additionally, recent research indicates cantaloupe can support your immune system by providing a healthy dose of vitamins A and C. Enjoying 100 grams of cantaloupe will deliver only 34 calories while filling up your belly with nutritious fuel.

Papaya

Low in calories and high in fiber, papaya enhances your sense of fullness while aiding in digestion. Per the USDA, 100 grams of raw papaya provides 43 calories and 2 grams of fiber. Additionally, papaya is a rich source of vitamins and enzymes such as papain that research shows can contribute to a healthy metabolism—your body's calorie-burning engine.

Radishes

Radishes are a crisp and peppery vegetable that adds flavor and crunch to salads and snacks with minimal calories. Half a cup of sliced radishes contains only 9 calories and 1 gram of fiber. A 2021 study published in Trends in Food Science & Technology found that radishes' high-fiber, low-carb qualities can increase feelings of fullness without adding excessive calories. They're also an excellent source of vitamins and antioxidants to help keep your weight loss journey on track.

RELATED: The 25 Healthiest Carbs You Can Eat

Plums

Plums are a sweet and satisfying fruit that can be included in your weight loss menu. With a single plum providing just 30 calories, 1 gram of fiber, and natural sugars, plums offer a healthier alternative to sugary snacks. Their fiber content helps boost digestive health and increase satiety, preventing overeating. According to a recent study in the Journal of Nutritional Science, plums offer additional health benefits such as reducing LDL ("bad") cholesterol.

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While it would be incredibly hard to eliminate all sugar from your diet since all foods with carbs end up getting broken down into sugar by the body to use as energy, it's smart to focus on reducing your intake of added sugars. Remember, added sugars are those not naturally found in whole foods, such as fruits and vegetables.

"If you consume a high-sugar diet, I would recommend reducing sugar intake gradually rather than eliminating it suddenly to avoid the desire just to stop because withdrawal symptoms are unpleasant," says Danielle Crumble Smith, RDN, LDN, a dietitian with Top Nutrition Coaching.

Some of the initial symptoms of sugar withdrawal include:

• Headaches
• Cravings
• Mood changes
• Fatigue
• Dizziness
• Poor concentration

If you want to go cold turkey on sugar, just be mindful of potential symptoms and don't let that deter your healthy habit changes.

"Ensuring a balanced diet (with adequate protein, healthy fats, and fiber) as well as staying well-hydrated and exercising regularly can help stabilize blood sugar levels and reduce [sugar] withdrawal symptoms," Smith says.

Once you get over that hump, here's what can happen to your body when you cut out sugar.

Your Blood Sugar and Metabolic Health Will Improve

For starters, consuming a lot of sugar too often causes your blood sugar to spike, which triggers the pancreas to release insulin. Insulin is a hormone that helps bring your blood glucose down to a normal range. Now you're probably thinking, OK, well if my body knows how to handle the extra sugar by making insulin, then there's no cause for concern, right?

Not quite. Chronic high sugar intake causes your body to release a lot of insulin, which can lead to insulin resistance—a condition where cells don't respond well to the insulin and, as the name suggests, become resistant to it. Insulin resistance significantly increases your risk of type 2 diabetes, Smith says.

"By eliminating sugar, your insulin levels become more stable, reducing the risk of developing insulin resistance and aiding in overall metabolic health," Smith says.

RELATED: 12 Unhealthiest Instant Oatmeals—Ranked by Sugar Content 

Your Mood May Get Worse Before It Gets Better

When you first cut sugar out of your diet, you'll probably feel irritable and cranky. "While the initial 'sugar high' can lead to a temporary mood boost, the subsequent drop in blood sugar can lead to a mood crash, potentially increasing feelings of anxiety," Smith says.

Not only does sugar mess with your blood glucose, but it can also tinker with your brain chemicals. "Sugar consumption can impact dopamine levels, a neurotransmitter associated with pleasure and reward," Smith says. "And reducing sugar intake can temporarily disrupt this balance."

Therefore, eliminating sugar could potentially lead to withdrawal symptoms, such as irritability, anxiety, or mood swings. If you're planning to cut out sugar, "Warn friends ahead of time and plan fun outings and/or get outside to do things that naturally boost dopamine," Smith suggests.

But there's a light at the end of the tunnel: Once you get over the withdrawals, you'll likely notice a sunnier mood.

Sugar has an especially significant effect on the gut and brain, which both influence the way you feel. "The gut-brain axis is a communication network that links the emotional and cognitive centers of the brain with peripheral intestinal functions. Excessive sugar can disrupt gut health, and an imbalanced gut microbiota has been associated with feelings of depression," Smith says.

The final word: More stable blood sugar levels and a healthier gut translate to a more stable mood.

You'll Lower Your Risk of Heart Disease

Heart disease is the number one cause of premature death in the U.S., according to the CDC. And consuming more than 20% of your total calories from added sugars has been associated with heart disease, says Annette Snyder, MS, RD, CSOWM, LD, a dietitian with Top Nutrition Coaching.

"Along with cholesterol, your body makes a substance called triglyceride, which is like a 'fluffy' blood fat that can lead to blockages and a host of other related problems," Snyder says.

Triglycerides are a storage form of excess sugar, and so cutting out sugar can reduce your triglyceride levels can help keep your ticker in good shape.

RELATED: The 15 Healthiest Yogurts on Grocery Store Shelves

You Might Lose Weight

It's a given that cutting out your daily morning muffin and post-dinner slice of tiramisu can help you lose weight.

"Sugary foods and drinks are high in calories but low in nutritional value, and they're easy to over-consume due to their low fiber content," Smith says. What's more, "added sugars in beverages are not as satisfying as a meal, so it doesn't necessarily 'register' as a meal," Snyder says.

Cutting sugar from your diet naturally decreases your overall caloric intake — and eating fewer calories can potentially lead to weight loss. "Eliminating a daily soda habit can result in weight loss of ½-1 lb per week," Snyder says.

The perks are not only skin-deep — the benefits go beyond surface level: "A diet low in sugar can be particularly effective in reducing visceral fat, a type of fat associated with higher risks of heart disease, diabetes, and certain cancers," Smith tells us.

Frequent sugar consumption can also trigger a cycle of high and low blood sugar levels, which can lead to cravings for more sugar. "By cutting down sugar, you stabilize blood sugar levels, which naturally helps reduce cravings and makes it easier to adhere to a balanced diet," Smith says.

"Over time, reducing sugar can decrease the body's dependence on sugar for energy, aiding in long-term dietary stability." And so by cutting out sugar, you'll have more room in your diet for more nourishing nutrients from whole foods, which can also help you achieve and maintain a healthy weight.

You'll Decrease Your Inflammation Levels

Despite all the flashy headlines you've read about this buzzword, not all inflammation is bad. It's the chronic (aka long-term) inflammation that can wreak havoc on your health.

Eating too much sugar too frequently has been linked to increased levels of inflammation throughout the body, which can contribute to the development of chronic diseases such as heart disease, arthritis, and even certain cancers, Smith says.

Lowering your sugar intake can reduce your risk of chronic inflammation levels, potentially decreasing the risk of these chronic conditions, Smith says.

You'll Energy Will Take a Hit… At First

When you first cut out the sweet stuff, it's common to feel tired or lethargic, as the body initially may struggle to create energy without its daily dose of sugar. What's more, "high sugar intake often leads to rapid increases in energy (sugar highs) followed by steep declines (sugar crashes)," Smith says. So by eliminating sugar, you can maintain more stable blood glucose levels.

"With stable blood sugar levels, the body experiences fewer energy highs and crashes, leading to more consistent energy levels throughout the day," Smith says.

Pro tip: Focusing on consistent, balanced meals, and drinking enough water throughout the day can help you get over that withdrawal hump.

RELATED: The 10 Worst Drinks for Weight Loss

Your Skin May Look Brighter

Sugar is inflammatory, which can exacerbate skin conditions like acne. A high-glycemic diet (one that causes high blood sugar) has been significantly associated with acne in multiple studies, according to a 2022 systematic review in JAAD International.

Sugar can not only manifest itself as acne but can also cause your skin to age faster.  "Sugar can also contribute to skin aging due to the process of glycation, where sugar molecules attach to proteins in the skin, leading to loss of elasticity and wrinkles," Smith says.

"Reducing sugar intake can improve skin clarity and slow down aging processes related to inflammation and glycation," Smith says.

Your Gut Health and Immunity Might Improve

Your gut doesn't like sugar. A high-sugar diet can lead to an imbalance in gut bacteria, favoring the growth of pathogenic bacteria and yeasts like Candida, Smith says.

"The bacteria in our gut protect our digestive tract and serve as the first line of defense against invaders," Snyder says. "When the gut's barrier is affected, the lining is easier for undesirable microorganisms to cross — and this essentially means you could get sick more often."

What's more, this imbalance can disrupt digestion and absorption, leading to various digestive issues, per a 2022 study in Clinical Gastroenterology and Hepatology. "By reducing sugar intake, you promote a healthier balance of gut microbiota, which is essential for effective digestion, nutrient absorption, immune function, and overall health," Smith says.

You Might Sleep Better

There's a reason why your parents forbade you from eating sweets before bedtime. "Sugar intake can affect the production and regulation of hormones like serotonin and melatonin, which play key roles in sleep regulation," Smith says.

In a 2016 study in the Journal of Clinical Sleep Medicine, researchers found that folks who ate a  high-sugar diet experienced restless, less restorative sleep. "Consuming a lot of sugar can increase the likelihood of nocturnal awakenings. The body's effort to stabilize blood sugar levels during sleep can disrupt the sleep cycle and lead to nocturnal awakenings," Smith says.

If you find yourself having trouble catching zzzs, it might be time to take a look at your sugar intake and pare down. "Lower sugar consumption can improve the quality of sleep, leading to more restful and restorative sleep, and can help normalize the production of sleep-regulating hormones, thereby aiding in the regulation of healthy sleep cycles," Smith says.

RELATED: 10 Worst Foods for Sleep

You'll Enjoy Better Oral Health

Cutting out sugar is just what the dentist ordered. "There are bacteria in your mouth, and when they come into contact with sugar, they produce an acid that can eat away at your tooth enamel," Snyder tells us. Not only does this increase the risk of cavities, but it also raises the risk of developing gum disease.

"Consuming added sugars all day from sweetened beverages is especially harmful, as you are constantly bathing those bacteria with their preferred food source," Snyder says.

Cutting out sugar can therefore significantly lower your risk of cavities and gum disease, contributing to better oral health overall.

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To help you stay warm and make your winter evenings a breeze in the kitchen, we've curated a collection of 15 easy and delicious slow cooker recipes. From savory stews to tender roasts to nostalgic pasta dishes, these recipes are designed to simplify your cooking routine while satisfying your cravings for comforting, home-cooked goodness.

Beat the winter blues with these easy slow-cooker recipes, and for more cooking tips, check out these 11 High-Fiber Lunches That Keep You Full.

Slow-Cooker Beef and Beer

You've heard of cooking with wine, but beer is another great alcohol to use in your recipes. This slow-cooker recipe is inspired by a classic Belgian dish that features beer-braised beef. You can prep your meat in the morning and warm up to this cozy meal by dinnertime.

Get our recipe for Beef and Beer.

Crockpot Chilli

This is one of the most flavorful chilis you can make, with ingredients like chuck roast, sirloin, tomatoes, onion, garlic, chili powder, and a bottle of IPA or a stout beer. This one takes about five hours to fully cook, but the end result is well worth it.

Get our recipe for Crockpot Chili.

RELATED: 10 Best & Worst Canned Chicken Noodle Soups

Slow Cooker Beef Goulash

Beef Goulash is an Eastern European dish full of ground beef, macaroni noodles, cheddar cheese, tomato sauce, and vegetables like peppers, carrots, and onions. This slow cooker recipe is finished in only two hours and goes great with your favorite type of side salad.

Get our recipe for Beef Goulash.

Slow-Cooked Turkey Cassoulet

Cassoulet is a type of French stew that usually features pork, sausage, and goose, but our recipe swaps these meats out for turkey to create a different take on the classic dish. This turkey cassoulet uses plenty of seasonings, vegetables, and beans so it never lacks in flavor.

Get our recipe for Turkey Cassoulet.

Slow Cooker Beef Ragu

There is something so satisfyingly cozy about a beef ragu dish, so treat yourself to this winter dish by using your slow cooker. A fun piece of advice from this recipe is that even though it calls for beef stock, you can use leftover red wine for added flavor!

Get our recipe for Beef Ragu.

RELATED: 65 Best Healthy Recipes for Weight Loss

Slow Cooker Italian Meatballs

Heating up frozen meatballs is easy enough, but this recipe takes frozen Italian meatballs and tomatoes, stock, onion, and seasoning, and makes a flavorful dish of meatballs and sauce. This slow cooker dish also freezes well, so it's great for making ahead of time and having leftovers throughout the cold winter months.

Get our recipe for Italian Meatballs.

Slow Cooker Vegetarian Chili

You can have a comforting bowl of chili that is high in protein without using any meat. This vegetarian chili recipe is full of beans, corn, potato, and other vegetables, and it uses plenty of seasonings so you won't have to worry about a lack of flavor. If you want even more protein, you can still add chicken or ground beef.

Get our recipe for Vegetarian Chili.

RELATED: The Best Way to Cook Salmon Perfectly in an Air Fryer

Slow Cooker Chicken Noodle Soup

Chicken noodle soup is a go-to dish for the cold weather months of the year, and research even backs up its potential health benefits when used as a cold remedy. To enjoy this wintery soup, try our super simple slow cooker recipe that takes minimal effort.

Get our recipe for Chicken Noodle Soup.

Slow Cooker Chicken in Red Wine

This slow-cooker chicken recipe takes a bit more work upfront than most of the other recipes on this list, but the flavors you'll end up experiencing with this dish make the work worth it. The secret here is red wine, and you can even pull this one off without a slow cooker.

Get our recipe for Chicken in Red Wine.

RELATED: 11 Best Air Fryer Recipes for Weight Loss

Beef Stew in Red Wine

Don't tell Julia Child, but this beef stew recipe is way easier to throw together in the slow cooker! It's by far one of our favorite cozy slow-cooker recipes for winter.

Get our recipe for Beef Stew in Red Wine.

Slow-Cooker Pork Carnitas Tacos

We featured our classic crock-pot chicken tacos earlier, but if pork is more of your thing, you'll love these pork carnitas tacos. The pork is cooked slowly for eight hours, creating juicy, flavorful meat that you'll want seconds and thirds of. Top with pickled onions, queso fresco, lime, and cilantro for a perfectly comforting meal.

Get our recipe for Pork Carnitas Tacos.

Slow Cooker Beef and Broccoli

An easy slow cooker take on a classic takeout dish, this Beef and Broccoli recipe is both easy and delicious. All you need is flank steak, broccoli, beef stock, and some ingredients for seasoning like soy sauce, vinegar, brown sugar, and siracha.

Get our recipe for Beef and Broccoli.

Slow Cooker Chicken Tacos

Having friends over to help beat the winter blues? Tacos like these slow cooker chicken tacos are great to throw together for a crowd, and it takes only five ingredients to whip up: chicken, chicken stock, onion, bell pepper, and onion.

Get our recipe for Chicken Tacos.

RELATED: 12 Cozy Winter Meals to Live Your Best Hygge-Inspired Life

Slow Cooker Jambalaya

Made with andouille sausage, shrimp, chicken, vegetables, and cajun seasoning, jambalaya is close to perfection when it comes to having a flavorful and comforting winter meal. The traditional way of eating jambalaya is with white rice, but feel free to swap out for quinoa or another grain of your choice.

Get our recipe for Jambalaya.

RELATED: 45+ Best Cozy Casserole Recipes for Weight Loss

Slow Cooker Green Chile Pork Soup

This green chili recipe uses up all kinds of fresh and canned vegetables in your pantry from cannellini beans to diced green chiles to poblano peppers!

Get our recipe for Green Chile Pork Soup.

Pumpkin Chicken Chili

Reap the benefits of pumpkins from fall into the winter season with this comforting slow-cooker meal.

Get our recipe for Pumpkin Chicken Chili.

Asian Beef Noodle Soup

Simmering this soup in the slow cooker results in chunks of fork-tender beef and a rich ginger and soy-spiked broth.

Get our recipe for Asian Beef Noodle Soup.

Basque Chicken

This flavorful slow-cooker recipe will give you all the cozy vibes you dream of this winter.

Get our recipe for Basque Chicken.

Short Ribs Braised in Guinness

Sure, Guinness is great to drink—but it's even better when simmered with short ribs in your slow cooker.

Get our recipe for Short Ribs Braised in Guinness.

French Pot Roast

Yes, a French pot roast can be easy with the help of a Crock-Pot!

Get our recipe for French Pot Roast.

Pulled Pork Sandwich

Summer isn't the only season for pulled pork. This Crock-Pot recipe will help you get a saucy meal on the dinner table without much prep!

Get our recipe for Pulled Pork Sandwich.

Lamb Tagine

Generously seasoned with Moroccan spices, bolstered with golden raisins and fresh ginger, and braised in a slow cooker with a flavorful broth until falling apart, this Lamb Tagine slow cooker recipe is a must-try this winter.

Get our recipe for Lamb Tagine.

Cuban Tomato and Black Bean Soup

This spicy tomato soup uses up ham in your fridge and cans of black beans for an easy slow-cooker meal.

Get our recipe for Cuban Tomato and Black Bean Soup.

Maple-Balsamic Chicken and Vegetables

Sweet and savory, this maple balsamic chicken recipe has everything you crave during the long winter nights.

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Slow Cooker Corned Beef

Corned beef isn't for everyone, but this recipe is a great choice for those who are fans of this salt-cured meat. Your meat will be done in about four hours, and it's best when served immediately. Plate it with vegetables for a balanced meal.

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The post 25 Easy Slow Cooker Recipes To Get You Through Winter appeared first on Eat This Not That.