Fast-forward several decades and health professionals all agree that it's the type of fat—not the amount of fat—that matters for health and reducing risk for chronic conditions. Foods that contain fat provide essential fatty acids that play an important role in the health of your brain, heart, eyes, and immunity. Dietary fat is also essential for digestion and absorption of fat-soluble nutrients like vitamins A, D, E, and K and myriad fat-soluble phytonutrients. What's more, fat is digested slowly do it enhances feelings of fullness. Being satiated post-meals can help prevent overeating and make it easier to eat with our hunger and fullness cues. Some healthy fats, in fact, can help you maintain a healthy body weight, and reduce the risk of heart disease, diabetes, certain cancers, dementia, and much more.

Here's a look at the 10 best sources of healthy fats, all backed by science.

Olive Oil

Olive oil has likely more research than any other oil regarding its health and nutritional benefits. It is a key staple in the Mediterranean diet, considered one of the healthiest ways to eat to add more years to your life.

Olive oil is rich in monounsaturated fats, and extra virgin olive oil in particular, provides beneficial antioxidants and more than 30 different olive polyphenols that are suspected of contributing to its many health benefits. The monos help lower harmful LDL-cholesterol levels while keeping the good HDL-cholesterol high. But the benefits of olive oil go well beyond heart health. For instance, some research shows that olive oil may help you maintain a healthier weight and more than 300 studies have been published about the role olive oil may have in reducing one's risk for type 2 diabetes. One significant review study reported in Clinical Nutrition found a 22% reduction in risk for developing type 2 diabetes among those who regularly enjoyed olive oil compared to study participants who used other types of fats in their diet.

RELATED: 13 Highest-Quality Olive Oils on Grocery Shelves

Almonds

Almonds are one of the more unique tree nuts in terms of their nutritional profile. A serving (1 ounce or 23 almonds) has 14 grams of total with just 1 gram of saturated fat. They have 9 grams of monounsaturated fat and 3.5 grams of polys which helps to lower harmful LDL-cholesterol while maintaining beneficial HDL-cholesterol levels. According to a review article published in the journal Nutrients reported that incorporating almonds into your daily diet can improve your heart health by lowering harmful LDL-cholesterol and maintaining beneficial HDl-cholesterol levels. A study reported in Clinical Nutrition ESPEN reported that when subjects ate 20 grams of almonds before breakfast, lunch, and dinner they had lower blood sugar and insulin levels and lower body weight and body fat, compared to those when they didn't include almonds in their diet.

Almond Oil

This newcomer to most supermarkets is a versatile oil to keep on hand to reap all the health and nutrition benefits it provides. Its nutritional nutrition profile is like almonds, so it's rich in monounsaturated fat and has just 1 gram of saturated fat per tablespoon. It's also an excellent source of vitamin E. What's more, a tablespoon provides 26% of the vitamin E you need every day. One animal model study reported in the Journal of Nutritional Science reported that providing almond oil with a carbohydrate meal resulted in a lower blood glucose response from the carbohydrate-rich meal. Using almond oil in place of other fats that are rich in saturated fat can also help improve blood lipids to lower the risk for cardiovascular disease.

Almond oil has a nutty, toasty flavor and a low to medium smoke point, so it's best used to sauté, marinate, bake, finish dishes, or create delicious dressings. As with any healthy cooking oil, be sure to store almond oil in a cool, dark place to retain the nutritional benefits for as long as possible. An excellent almond oil that I've been using is SunnyGem 100% Virgin Cold-Pressed California Almond Oil. It's made with CA-grown almonds and is minimally processed.

Whole Milk from 100% Grassfed Cows

Milk is known for its high-quality protein and calcium, but it also provides 13 other essential nutrients including potassium, B vitamins, vitamin D, selenium, and zinc. When it comes to the dietary fat in milk, organic milk from 100% grass-fed cows has a better overall nutritional and fatty acid composition compared to milk from cows that don't graze. According to research published in the journal Foods, pasture-fed cow's milk has higher natural heart-healthy omega-3 fatty acids, vaccenic acid, and conjugated linoleic acid (CLA) and less of the pro-inflammatory omega-6 fatty acids. Taken together, the fatty acid profile of grass-fed dairy may help protect against diabetes, obesity, and metabolic syndrome, improve heart health, and provide antibacterial and anticancer properties.

One study published in Food Science & Nutrition tested more than 1,000 samples of Organic Valley Grassmilk from 100% grass-fed cows and the researchers reported that the milk had 147% more omega-3 fatty acids compared to conventional milk and significantly more omega-3s than regular organic milk. Organic Valley Grassmilk comes from grass-fed cows who eat a diverse blend of grasses and other pasture plants, but no grains whatsoever. Whole milk has 8 grams of total fat per serving and 5 grams of saturated fat and provides 20% of the calcium you need in a day, 15% of the vitamin D, and several other essential nutrients.

RELATED: The 15 Healthiest Yogurts on Grocery Store Shelves

Avocados

Avocados are rich in healthy monounsaturated fats, with a serving (1/3 of a medium avocado) providing 5 grams of monos. Studies show that individuals who consume avocados may reduce the risk of being overweight, improve blood sugar levels to help reduce the risk of diabetes, and improve heart health. A serving of avocados provides 80 calories and 8 grams of fat with only 1 gram of harmful saturated fat and 20 different essential nutrients. They are a good source of fiber, vitamin K, folate, and other B vitamins, copper, and several beneficial phytonutrients. A review study published in Cureus found that avocados help lower harmful LDL-cholesterol levels while boosting beneficial HDL-cholesterol.

Flaxseeds

Seeds in general are a great addition to your diet as they are nutrient- and fiber-rich and provide healthy unsaturated fats. Flaxseeds are among the best choices because they contain the plant-based omega-3 fatty acid, alpha-linolenic acid. Studies show that omega-3 fatty acids help reduce overall inflammation and they play a role in brain, heart, and eye health.

One study reported in Nutrition & Metabolism found that the addition of flaxseeds (taken as a flax drink) to study participants' diets lowered total cholesterol and harmful LDL-cholesterol by 12 and 15% respectively. Other studies show that flaxseeds may reduce the risk of diabetes, improve joint health, and may even reduce the risk of certain types of cancer. A serving (about ¼ cup) of flaxseeds has 170 calories, 11 grams of fat, 2.5 grams of unsaturated fat, 8 grams of filling fiber, and 6 grams of protein. To absorb more of the beneficial omega-3 fat in flaxseeds, grind them before incorporating them into your meals and snacks

Walnuts

Walnuts stand out as one of the best fats to include in your diet because they are the only nut significantly high in omega-3 alpha-linolenic acid. Omega-3s are essential fatty acids that are important for your brain and heart, reducing systemic inflammation, and adding years to your life.

One study published in the journal Nutrients reported that walnuts may improve cognitive function among older individuals through a variety of mechanisms. Walnuts are also a good source of protein with 4 grams per serving, 2 grams of fiber, and just 1.5 grams of saturated fat. Walnuts are one of the foundational nuts in a traditional Mediterranean diet, which is considered a gold standard for health and longevity.

RELATED: The 8 Healthiest Nuts You Can Eat, According to Science

Salmon

Adding salmon to your diet is a great way to get more beneficial omega-3 fatty acids for their unique health benefits. The American Heart Association and the Dietary Guidelines for Americans recommend eating at least two servings of fish per week, with emphasis on fatty species like salmon. A 3.5-ounce serving of cooked salmon has 180 calories, 8 grams of healthy fats, 2.5 grams of omega-3 fatty acids, and 17 grams of protein. It's an excellent source of vitamin B12, vitamin B6, potassium, vitamin D, selenium, iodine, choline, and several other nutrients.

According to a review article published in StatPearls, omega-3s provide more than 20 different health benefits, including reducing risk for cardiovascular disease, type 2 diabetes, certain types of cancer, depression, asthma, and rheumatoid arthritis, among other conditions. According to the American Pregnancy Association, salmon is also one of the recommended seafood options for pregnant and breastfeeding women and the association provides lists of high-mercury options that should be avoided.

Tuna

Like salmon, tuna is often recommended by health authorities due to its high omega-3 fatty acids content. The omega-3s in tuna can help protect against heart disease, certain types of cancer, and systemic inflammation. Tuna is also rich in vitamin D, which is essential for a healthy immune system. It also provides vitamin B12, iron, potassium, selenium, and iodine.

One study reported in the journal Public Health Nutrition found that light tuna packed in water is better to obtain more omega-3s, compared to tuna packed in oil. Tuna is a lean protein option that packs in about 23 grams of protein in a 100-calorie, 3.5-ounce serving. Pregnant women and young children should consult with their health professionals about how much tuna is OK, as it does contain more mercury than many other species of fish.

RELATED: 11 Best Canned Tunas on the Market, and 3 to Stay Away From

Whole Eggs

Eggs used to be regarded as bad for your heart, due to their dietary cholesterol levels. However, more current research confirms that eggs are good for your heart and overall health. The American Heart Association recommends that healthy individuals get, on average, less than 300 milligrams of cholesterol per day. That means most of us can enjoy an egg a day without worrying about any increased risk for heart disease.

A large egg has about 5 grams of total fat and just 1.5 grams of saturated fat. Eggs provide 13 essential nutrients, including hard-to-find nutrients like vitamin D and choline. What's more, studies show that an egg-based breakfast is more satisfying than a more carb-rich breakfast with the same calories. Eggs also contain lutein and zeaxanthin, two carotenoids that are important for promoting eye health and reducing the risk for age-related macular degeneration, the leading cause of blindness among older Americans.

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When it comes to protein, a good rule of thumb is to strive to get about 1 gram of protein per every pound of lean body mass. For example, if you weigh 130 pounds and your body fat is 25 percent, that means you have about 100 pounds of lean body mass. Your optimal protein intake would be 100 grams of protein per day. It's also best to spread out protein evenly throughout the day, ideally with 20 to 30 grams at each main meal. Eating more than 40 grams of protein in one sitting is not beneficial and those calories may be stored as body fat.

Costco has great, affordable protein finds in virtually every section of the grocery department. You can find plenty of the usual suspects like dairy, eggs, and meats, but a more thorough exploration of the aisles will reveal many other great high-protein foods. Here are 20 of the best dietitian-recommended protein finds to score at Costco.

Dairy and Eggs

Kirkland Signature Organic Hard-Boiled Eggs

Kirkland Signature is Cotsco's house brand, and this convenience item is a bulk package of 16 two-pack servings of hard-boiled eggs. I love to take them to work, or to the gym in the morning to ensure that I have high-quality protein post-workout. Eggs are the gold standard for high-quality protein as they provide all nine essential amino acids. Eggs provide more than 13 essential nutrients, including B vitamins, vitamin D, carotenoids, zinc, and selenium.

RELATED: The 11 Best Quick & Easy Lunch Options at Costco Right Now

Kirkland Signature Egg Whites

This 100% liquid egg white product contains one ingredient: egg whites. A serving has just 25 calories and is fat-free, carb-free, and low in sodium. It provides 5 grams of high-quality egg protein.

Fairlife Chocolate Protein Shake

This chocolate protein shake packs in 30 grams of protein from milk. It's also low in total sugar and has just 2 grams (1/2 teaspoon) of natural sugars and no added sugar. The protein in Fairlife shakes comes from filtered cow's milk. It's also a great source of several other nutrients including vitamin D, calcium, vitamin A, and zinc.

RELATED: Are Fairlife Protein Shakes Healthy? We Asked Dietitians

Fage Total 0% Milkfat Yogurt

This is 48 oz. container of strained Greek yogurt is a great option to use as an ingredient in recipes and to enjoy yogurt as part of your meals and snacks. A cup provides 23 grams of high-quality protein, which is similar to the protein you'd get from eating 3 ounces of chicken. It's also low in fat and carbs and has no added sugar.

Kirkland Signature Organic Plain Nonfat Yogurt

Kirkland's 48-oz. Organic Plain Nonfat Yogurt is similar to Fage's—but it's even more affordable since it's Costco's store brand. Other notable attributes include that it is Certified Organic, is a good source of calcium, and an excellent source of protein.

RELATED: 12 Best & Worst Greek Yogurts, According to Dietitians

Meat, Poultry and Seafood

Kirkland Signature Farm Raised Atlantic Salmon (Boneless + Skinless)

Costco has so many options for more economical, frozen fish and seafood, including salmon, cod, sea bass, shrimp, and tilapia. This Atlantic Salmon is a great option to get an ideal amount of protein in a main meal with a moderate number of calories.

Kirkland Signature Farm Raised Tilapia Loins (Boneless + Skinless)

Tilapia is an extremely lean seafood option that is rich in many other nutrients including niacin, vitamin B12, selenium, and potassium. A serving of Kirkland's Tilapia loins is just 110 calories and packs in 21 grams of protein. This is one of the best protein-to-calorie ratios of any food. However, it's important to note that tilapia won't provide the beneficial omega-3 fatty acids that are present in fatty fish like salmon, mackerel, and sardines.

RELATED: The #1 Healthiest Fish Order at 10 Major Restaurant Chains

Kirkland Sliced Oven Roasted Turkey Breast

Turkey breast is one of the leanest animal proteins you can buy. This option has just 60 calories but provides 10 grams of protein. It's also extremely low in total fat and has no saturated fat.

Dietz & Watson Organic Roasted Turkey Breast

For an organic version of turkey breast, this Dietz & Watson offering is a great choice. It's certified USDA Organic and contains no nitrates or nitrites. It has a limited ingredient list as processed deli meats go. Compared to the Kirkland turkey breast, it provides 2 grams more protein and less sodium. A win-win for your health.

RELATED: The 20 Best & Worst Deli Meats, According to Dietitians

Protein Snacks

Whisps Parmesan Cheese Crisps

Whisps are essentially cheese that is baked until it's crispy to create a low-carb, protein-rich alternative to traditional chips and crackers. They're also keto-friendly alternatives to traditional potato- or grain-based chips or crackers that tend to be high in carbs and low in protein.

Wonderful Pistachios No Shells Variety Pack

This pistachio package contains 24 individual packages of different varieties of shelled pistachios—Roasted & Salted, Sea Salt & Vinegar, and Chili Roasted. Each individual package provides 5 grams of protein. (Calories, carbs, and sodium levels vary slightly by flavor.) Even though pistachios provide plant-based protein, it is considered a "complete" protein because it contains all nine essential amino acids, according to research. The combination of high-quality protein, fiber, and fats can work together to help keep you satisfied.

RELATED: The 6 Best High-Protein Nuts You Can Eat

Think! Creamy Peanut Butter Protein Bars

This 18-bar variety pack includes two dreamy flavors: Creamy Peanut Butter and Brownie Crunch. The bars are almost equal nutritionally, each providing 20 grams of protein and 230 calories. The protein comes from soy protein isolate, calcium caseinate, and whey protein isolate. For a post-workout pick-me-up or a better option when on the go, these bars deliver a hefty dose of protein.

Chomps Original Beef Sticks

It's usually impractical to have meat or poultry as a snack, but these meat sticks make it possible. This original version is made with grass-fed beef. Each stick has 100 calories and 10 grams of protein but zero grams of added sugar.

RELATED: 11 Best & Worst Beef Jerky Brands, According to Dietitians

Simply Fuel Chocolate Coconut Peanut Butter Protein Balls

This dietitian-created protein snack is great for adding high-quality protein to your diet, but they are also especially great for a post-workout snack. The protein comes from slow-releasing whey protein and as a bonus, each serving provides a billion probiotics.

Kirkland Signature Chocolate Brownie Protein Bar

This tasty protein bar is a between-meal snack, a post-workout recovery aid, or a great choice to pack when traveling. The protein comes from a blend of milk isolate and whey protein. The combo of protein and fiber in these bars will help keep you satisfied.

RELATED: 10 Best & Worst Protein Bars at Costco, According to Dietitians

Pantry Staples

Kirkland Signature Creamy Almond Butter

Almond butter can be a pricey way to get more protein, but Costco makes this plant-based treat more affordable. This almond butter has just one ingredient: almonds, and zero added salt or sugars. Almond butter packs in healthy unsaturated fat, is low in overall carbs, and provides 6 grams of protein—the same as a medium-sized egg.

RELATED: The 12 Best & Worst Almond Butters, According to Dietitians

Kirkland Premium Chunk Chicken Breast

This is a canned chicken breast product that provides one of the best protein-to-calorie ratios out there. Plus, despite being a processed poultry option, the sodium content is lower than a similar serving of turkey or chicken breast deli meat. It doesn't need to be refrigerated, so you can buy it in bulk without having to use it all up the same week.

Health Warrior Grains & Seeds Variety Pack Oatmeal

This great breakfast or snack choice comes in a variety pack with 20 individual packets (10 packets of Maple Cinnamon Date and 10 Apple Walnut flavor). This hearty oatmeal is made with whole-grain oats, sunflower and pumpkin seeds, and other natural ingredients. Due to the addition of seeds, this oatmeal has more than twice the healthful plant-based protein compared to a traditional oatmeal.

RELATED: 12 Unhealthiest Instant Oatmeals—Ranked by Sugar Content 

S&W Organic Garbanzo Beans

Garbanzo beans (aka chickpeas) are the MVP of anyone's pantry. It's one of the most versatile and healthy plant-based proteins you can buy. Buying garbanzos in bulk from Costco can help ensure that you have this affordable protein to add to salads, soup, or to make fresh hummus. Try seasoning and roasting them until crunchy for a satisfying snack. The high fiber and protein counts of garbanzo beans can keep you satisfied for longer.

Kirkland Signature Albacore Solid White Tuna in Water

This package contains eight 7-oz. cans of tuna. Tuna packed in water is one of the best ways to enjoy affordable, high-quality protein with moderate calories and minimal saturated fat. Tuna is also a great choice because it provides beneficial omega-3 fatty acids and vitamin B12, and studies confirm that tuna is a heart-healthy choice.

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There are so many options to choose from, it's not always easy to know which ones are best for your health. All brands of veggie burgers tend to tout their health and nutritional propositions, but many don't deliver on those claims. To save you the trouble of trying to determine the best bets for your health, we worked with registered dietitians to come up with seven healthiest veggie burgers and five to avoid.

Here are some tips for how to find the healthiest veggie burger:

• Look for veggies in the ingredient list: A veggie burger should provide more than a nod to veggies. Choose burgers that have veggies listed high in the ingredient list, as ingredients are listed in order of predominance in the burger. The more veggies in your burger will keep calories, saturated fat, and sodium low while boosting beneficial fiber, vitamins, minerals, and antioxidants.

• Look for high fiber counts: Look for veggie burgers that provide at least 4 grams of fiber, notes Colette Micko, MS, RDN, CDES, a San Francisco Bay Area-based dietitian with Top Nutrition Coaching.

• Check the saturated fat content: A cue that your burger is made from the healthiest ingredients like veggies, beans, legumes, and whole grains is if it has low saturated fat counts. Ideally, choose burgers with less than 3 grams of saturated fat.

• Watch out for sky-high sodium counts: One of the downsides of any processed frozen food is sodium. The best veggie burgers should provide no more than 350 milligrams of sodium.

The 7 Healthiest Veggie Burgers 

Best: Actual Veggies The Actual Black Burger

"This is a great option because it's made of only simple ingredients like black beans and veggies," says Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian, "It's free of saturated fat, packs in 8 grams protein and a whopping 10 grams fiber per burger. This combo of fiber and protein will keep you satisfied for longer. As a bonus, the burgers' hues come from the veggie ingredients, rather than any dyes or other coloring agents.

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

Best: Dr. Praeger's Sensible Foods Black Bean Quinoa and Veggie Burger

This is another favorite of Geiger. The first ingredients of this burger include black beans and quinoa. It provides 7 grams of fiber per burger. The sodium is low for a frozen veggies burger and if you are a fan of southwestern flavors, this burger has a smoky chipotle kick for added flavor, adds Geiger.

Best: Hilary's GrainFree Super Cauliflower Veggie Burger

With eight varieties of delicious veggie burger options, Hilary's is a fan favorite. "I love these veggie burgers because they are made with minimally processed plants and they include herbs, spices, grains, veggies, and beans," explains plant-based dietitian, Sharon Palmer, RD. The main ingredients in this variety include protein-rich lentils and garbanzo beans.

RELATED: The 15 Healthiest Yogurts on Grocery Store Shelves

Best: Hilary's Fiesta Black Bean Veggie Burgers

Another higher protein choice from Hilary's that Palmer recommends is this Fiesta Black Bean variety. The main ingredients are black beans and whole-grain millet, but this burger also has sweet potatoes, red pepper, kale, and other nutritious ingredients. The combo of high fiber and protein is sure to make this a satisfying option for a plant-forward meal.

Best: Morningstar Farms Tomato & Basil Pizza Burgers

Morningstar Farms is an OG veggie burger that doesn't pretend to be beef. The protein counts are high in this burger, due to the first ingredient, soy protein concentrate. It also contains several other nutritious ingredients like lycopene-rich tomato paste, mushrooms, and red bell peppers.

Best: Amy's Organic Black Bean Veggie Burger

Amy's Organic choices are usually among registered dietitians' most recommended choices. This burger from Amy's is a best bet thanks to the main ingredients which include organic bulgur, black beans, and a variety of veggies.

Best: Engine 2 Poblano Black Bean Burger

Black beans, whole grain brown rice, and roasted tomatoes are the first three ingredients in this burger, making it a best bet. Engine 2 is a Whole Foods store brand that is designed to adhere to the principles of the Engine 2 diet, which focuses on no animal products, no added oils, minimal added sugar, and lower sodium counts.

Worst Veggie Burger to Avoid

Worst: Beyond Burger Plant-Based Patties

These burgers are known to be the most meat-like but for a veggie burger, they are rich in unhealthy saturated fat and have more sodium than most of its competitors. The saturated fat is high due to the coconut oil and cocoa butter used in the burgers.

RELATED: We Tasted 4 Plant-Based Burgers, And This Was The Best

Worst: Everything Legendary Plant Based Burger

This choice is also high in saturated fat and exceeds the recommended sodium limit for a burger. It's made from pea protein and saturated fat is high due to the coconut oil in the burgers.

Worst: Beyond Burger Cookout Classic

Another variety of Beyond Burger failed to meet our recommended criteria due to its high fat and saturated fat content. The protein in this burger comes primarily from pea protein.

RELATED: Can Eating Beans Help You Lose Weight?

Worst: Amy's Organic California Veggie Burger

I am always a fan of Amy's organic offerings, but this burger misses the mark due to its high sodium content. It is made with wholesome ingredients including mushrooms, bulgur, walnuts, and several other natural ingredients.

Worst: Impossible Indulgent Burger Patties

This burger is slightly oversized which contributes to its higher calorie, fat, and saturated fat counts. The problem is that the burger provides nearly as much saturated fat as you need in a day. The sodium also exceeds a healthy amount for a single menu item.

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Below are 9 of the best and 8 of the unhealthiest options when ordering a sandwich off of Jimmy John's menu.

Tips to choose a dietitian-approved Jimmy John's menu option:

• Order an Unwich, a bread-free option wrapped in lettuce and contributes zero calories to your sandwich. Compare that to the 470 calories from a 16" French bread that has been hallowed out, which is the standard at Jimmy John's. A regular 16" French bread that hasn't been hallowed out packs in 710 calories.

• Order a "Little John": Any of the Little John (about 6.5" sub) offerings on the menu, as they have anywhere from 240 to 340 calories, often less than half of the original (8") sandwich options.

• Try a "Slim":  Jimmy John's offers six, no-frill menu options that are identified as slims. These sandwiches have no condiments and are simply meat and bread.

• Stick with Lean Proteins: The leanest proteins include turkey, tuna, and roast beef. Avoid sandwiches made with more processed, higher-fat options like salami, bacon, or ham.

• Go light on cheese or skip it altogether and you can shave 60 calories and 2.5 grams of saturated fat from your order.

• Hold the mayo and you'll shave 11 grams fat and about 110 calories from your sandwich

The 9 Best Sandwiches on Jimmy John's Menu

Best: Little John #3: Tuna Salad, Cucumber, Lettuce & Tomato

This is another healthful choice, thanks to the low saturated fat counts and you'll get healthy omega-3 fatty acids from the tuna. "With the majority of Americans under consuming seafood, having a convenient sandwich option to help fill that gap is certainly a positive," says registered dietitian Lauren Manaker, MS, RD. The DHA omega-3 fatty acids can help support heart, eye, and brain health, and the micronutrients found in fish, like vitamin B12 and iodine, can help support our overall health too. With 3 grams of fiber coupled with 10 grams of high-quality protein, this sandwich will keep you satisfied longer.

RELATED: 11 Best Canned Tunas on the Market, and 3 to Stay Away From

Best: Totally Tuna Unwich: Tuna Salad, Cucumber, Lettuce & Tomato

Looking for a low-calorie, low-carb option? This bread-free choice provides the health and nutritional benefits of tuna with 3 grams fiber and a lower sodium count of 700 milligrams, which is significantly lower than sandwiches made with bread.

Best: Slim #2: Roast Beef on French bread

"Iron deficiency is a concern in some populations, including pre-menopausal females," explains Manaker. "Lean beef, like roast beef, can help individuals get more heme iron into their diet to help prevent iron deficiency. Just note that this sandwich is quite high in sodium, so best to skip the chips, pickles, and other salty additions to this meal when enjoying this sandwich." With 30 grams high-quality protein from lean roast beef, this sandwich packs a lot of protein for its calories. Customize with added veggies to up the fiber content.

Best: Little John #4: Turkey, Lettuce, Tomato & Mayo

This lighter sandwich is one of the best choices on the entire menu. It's a 6.5" sandwich made with lean turkey, lettuce, and tomatoes. It has just 1.5 grams of cholesterol-raising saturated fat while it packs in 12 grams of lean protein. Make this even better by asking for double veggies to up the filling fiber. "Try pairing this sandwich with a side salad for a balanced meal," recommends Manaker. "Swapping the mayo with mustard can also save some calories and fat."

RELATED: 9 Healthiest Subway Sandwiches To Order, According to Dietitians

Best: Turkey Tom: Turkey, Lettuce, Tomato & Mayo

Of the full-size, 8" sandwiches, this is one of the leanest options. It packs in 23 grams of protein in a respectable 480 calories. One downside is the 1,160 milligrams of sodium, which is more than 50% of the sodium you should have in a day.

Best: Slim #4: Turkey Breast on French Bread

This slimmed-down sandwich is made with extra-lean hand-sliced turkey and French bread. It offers one of the best protein to calorie ratios of any of the menu options. As a bonus, it has zero saturated fat per serving and provides four grams of fiber.

Best: Club Lulu Unwich: Turkey, Bacon, Lettuce, Tomato & Mayo

This no-bread option—made with sliced turkey breast, bacon, mayo, lettuce, and tomato—is relatively low in saturated fat compared to many other sandwich options on the menu. With 22 grams of protein in 340 calories, this is an excellent choice to maximize high-quality protein with fewer calories.

Best: Little John #1: Ham, Provolone, Lettuce, Tomato & Mayo

This smaller sandwich is lower in calories, saturated fat, and sodium, compared to the 8" or 16" sandwiches and wraps offered by the chain. With 25 grams carbs per sandwich, that's about half the carbs of larger sandwich options on the menu.

Best: Big John #2: Roast Beef, Lettuce, Tomato & Mayo

This sandwich is made with lean roast beef on French bread. Ask for additional lettuce and tomato to add even more filling fiber. It is relatively low in saturated fat and packs in 4 grams of filling fiber.

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

The 8 Worst Sandwiches on Jimmy John's Menu

Worst: The JJ Gargantuan: Salami, Capocollo, Turkey, Roast Beef, Ham, Provolone…

The five-meat plus cheese sandwich is one of the unhealthiest choices of all national sandwich chains. This is the worst choice for your health at this chain by far. It's ginormous and is stuffed with overly processed meats and has sky-high calories, total fat, saturated fat, sodium, carbs, and protein. It would need to be shared with four to five adults to provide a more appropriate serving for lunch or dinner. You'd need to run or walk around 21 miles to burn the calories off in this sandwich.

Worst: Billy Club #8, 16" French Bread: Roast Beef, Ham, Provolone, Dijon, Lettuce, Tomato & Mayo

This sandwich packs in more saturated fat than you should get in a day and about twice as much sodium as most of us need in a day. At 1,610 calories, this sandwich could serve two of three individuals. Plus, with 101 grams protein in a sandwich, this could be taxing for the kidneys to process that much protein.

Worst: Spicy East Coast Italian #7: Double Salami, Double Capocollo & Provolone

This Italian-style sandwich has just too much processed meat and cheese. It packs in more fat, sodium, and protein than most adults need in an entire day! With 34 grams of artery-clogging saturated fat, this sandwich has more saturated fat than three servings of Haagen-Dazs Butter Pecan Ice Cream.

Worst: Italian Night Club #9: Salami, Capocollo, Ham, Provolone, Onion, Lettuce, Tomato, Mayo, Oil & Vinegar

This Italian-style sandwich packs in too much processed, animal-based protein, which makes unhealthy saturated fat and sodium counts soar. It provides three times the protein as what's recommended that you have in one meal. Excessive amounts of animal-based protein can be harmful to the kidneys and increase the risk of gout, heart disease, and more.

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

Worst: Hunter's Club #10: Double Roast Beef & Provolone, Lettuce, Tomato & Mayo

There's no need for anyone to have a double servingrams of roast beef on a 16" sandwich. The roast beef and cheese in this sandwich provide all of the saturated fat, protein, and sodium you should eat in a day and about the same amount of saturated fat as you'd get in 3 tablespoons of butter.

Worst: Jimmy Cubano #13: Bacon, Ham, Provolone, Pickle, Mayo & Dijon

The bacon and ham in this Cuban-style sandwich will exceed the artery-clogging saturated fat that you can have in an entire day. The sodium count is also soaring with twice as much sodium as you should have in a day.

Worst: Chicken Caesar (on 16" French bread): Chicken, Parmesan, Caesar Dressing

You'd think this sandwich might be a healthier option based on its name, but it makes our worst list. The Chicken Caesar sandwich on 16" French bread has excessive calories, sat fat, sodium, and stratospheric protein count. If you order in a wrap instead of on a 16" French bread, you'll save about 700 calories.

Worst: Jalapeno Ranch Chicken on 16" French Bread: Chicken, Provolone, Jalapeno Ranch

When served on a 16" French roll, this sandwich has all the saturated fat, sodium, and protein most adults need in an entire day.

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Carbohydrates are an essential nutrient as they play an important role in the healthfulness of one's diet. This macronutrient provides the fuel for your brain to function and for muscles to contract, from blinking your eye to flexing your biceps.

Here are the 25 healthiest carbs to enjoy as part of a healthy diet and lifestyle.

Oats

Oats are one of the healthiest whole-grain carbs to enjoy not only for breakfast but anytime during the day. This healthy carb has five different approved health claims in Europe that cover heart health, blood sugar control, and more. Oats provide beta-glucan, a soluble fiber that helps keep you satisfied and plays a role in weight management. One recent study found that obese individuals who took an oat supplement on a calorie-controlled diet lost more belly fat and total body fat, compared to those who didn't get the oat supplement. Oats not only reduce appetite they help lower oxidative stress that can contribute to several chronic conditions.

RELATED: Exactly How Much Oatmeal To Eat To Reap Its Amazing Benefits

Sweet Potatoes

Sweet potatoes are rich in vitamins A (beta-carotene) and C, B vitamins, potassium, antioxidants, and fiber. They are a great healthy carbohydrate to enjoy year-round in a myriad of ways. They are a healthful addition to your breakfast smoothies, soups, and desserts. A medium, baked sweet potato is about 100 calories, 26 grams of carbs, and 4 grams of fiber.  The slow-releasing carbs and fiber can keep you satisfied longer to help with weight management. It has more than 100% of your daily vitamin A requirement, in the form of beta-carotene. Studies suggest that diets rich in beta-carotene may provide anti-cancer and other health-promoting properties.

Whole Wheat Pearl Couscous

Couscous is native to North Africa, but it has become a popular healthy carb worldwide. Couscous is traditionally made from durum wheat and is a good source of plant-based protein and selenium. A half-cup cooked couscous has about 90 calories and 1 gram of fiber and is a good source of selenium, B vitamins, plant-based protein, and several other trace minerals. Choose whole wheat pearl couscous for the most nutrition and health benefits.

Brown Rice

This whole grain has more fiber, vitamins, minerals, and other bioactive compounds compared to more refined white rice. A half-cup serving of brown rice has around 120 calories, 2 grams of fiber, and 3 grams of protein. Brown rice is a 100% whole grain and one study reported in the Journal of Nutritional Science and Vitaminology found that brown rice and other colored rice varieties process high levels of bioactive compounds.

100% Whole Grain Bread

Whole grain bread retains the nutrient-rich bran, germ, and endosperm, providing more dietary fiber, vitamins, and minerals compared to more refined white bread. A slice of whole-grain bread has about 80 calories, 4 grams of protein, 12 grams of carbohydrates, and at least 2 grams of fiber. The high fiber content supports digestive health and whole grain intake is associated with a lower risk of chronic diseases, including heart disease and type 2 diabetes, due to its ability to help maintain stable blood sugar levels and improve cholesterol profiles.

A meta-analysis of 45 published studies published in BMJ with 45 studies found that whole grain intake is associated with a reduced risk of coronary heart disease, cardiovascular disease, and total cancer, and mortality from all causes, respiratory diseases, infectious diseases, diabetes, and all non-cardiovascular, non-cancer causes. A slice of whole-grain bread counts as one whole-grain serving. It's recommended to get at least three servings of whole grains per day for their health benefits.

RELATED: 10 Best Whole Grain Breads on Grocery Shelves, According to Dietitians

Strawberries

A true superfood, strawberries are packed with vitamin C, fiber, potassium, folate, and beneficial antioxidants. The red-hued berries also contain several bioactive flavonoids that are known to help protect against chronic diseases, including type 2 diabetes, and obesity and they may help stave off some types of dementia.

Strawberries are a proven heart-healthy choice. One study reported that those who ate at least three servings per week of anthocyanin-rich strawberries (as well as blueberries) reduced their risk of a heart attack by more than 30 percent. A cup of fresh strawberries contains just 50 calories, 12 grams of carbohydrates, and 3 grams of fiber.

Blueberries

Blueberries are often considered a mind-boosting food due to research that shows blueberries may help keep your mind sharp as you age. Packed with fiber, vitamin C, and antioxidants, particularly anthocyanins, blueberries demonstrate anti-inflammatory and neuroprotective properties, potentially contributing to cognitive function and reducing the risk of age-related cognitive decline. Their high vitamin C content supports immune health, while the presence of dietary fiber aids in digestion and may help manage blood sugar levels. A study published in Advances in Nutrition highlights the healthful properties of blueberries including combating oxidative stress and promoting overall health. A cup provides 80 calories, 4 grams of filling fiber, and 21 grams of carbohydrates.

Raspberries

These vibrant berries are rich in antioxidants, particularly anthocyanins and quercetin, which have been linked to anti-inflammatory and anti-cancer properties. Additionally, raspberries have more fiber and less natural sugars than most fruits. A cup of raspberries has 65 calories and packs in 8 grams of fiber and just 5 grams of natural sugars. The moderate calories, high fiber, and low sugar counts promote digestive health and aid in weight management. One lab study published in the Journal of Agricultural and Food Chemistry highlights the potent antioxidant capacity of these healthy carbs, attributing it to their polyphenolic compounds, and the ability of raspberry extracts to inhibit cell growth of certain types of human cancers, including breast, oral, colon and prostate.

Oranges

Rich in vitamin C and myriad antioxidant phytonutrients, oranges play a crucial role in supporting the immune system, promoting collagen formation, and acting as a potent antioxidant to combat oxidative stress. Additionally, oranges contain dietary fiber, aiding in digestion and supporting heart health by helping to manage cholesterol levels. The fruit's natural sugars are accompanied by a low glycemic index, making it a nutritious choice for those mindful of blood sugar levels. Research indicates that regular consumption of oranges may contribute to a reduced risk of chronic diseases, including heart disease, type 2 diabetes, systemic inflammation, dementia, and more. One study published in Frontiers in Immunology reported that consuming orange juice daily reduced markers of reduce markers of inflammation, including C-reactive protein, as confirmed through a recent meta-analysis.

Grapefruit

This tangy citrus fruit boasts an array of nutritional and health benefits. Rich in vitamin C, antioxidants, and fiber, grapefruit supports a robust immune system and aids in digestive health. Numerous studies have highlighted its potential role in weight management, as compounds like naringin and flavonoids may contribute to metabolic regulation and reduction of insulin resistance. Additionally, research published in Frontiers in Nutrition suggests that grapefruit provides vascular benefits that may help reduce the risk for cardiovascular disease.  Half a medium grapefruit provides 50 calories, 2 grams of fiber, and 13 grams of carbs.

Bran Flake Cereal

Packed with whole grains, bran flakes are one of the higher-fiber cereals that can keep your GI tract on track. The fiber content also aids in maintaining stable blood sugar levels and may contribute to a lower risk of heart disease. Additionally, bran flakes often contain essential vitamins and minerals, such as B vitamins, iron, and folic acid. A bowl of bran flakes can provide 7 to 10 grams of fiber, or about one-third of your daily fiber goal. According to a review study published in the BMJ individuals with higher whole grain intake, including whole grain bran cereal,  is associated with a reduced risk of coronary heart disease, cardiovascular disease, certain types of cancer, diabetes, infectious disease, and an overall reduction in risk for death.

Beets

Beets provide unique compounds—nitrates and betalains—which can help the body transfer oxygen to muscles more efficiently, aid muscle contraction, lower blood pressure, and act as potent antioxidants. A study published in the Journal of Agriculture and Food Chemistry reported that betalins are associated with important cardioprotective benefits and may help temper inflammation associated with muscle-damaging exercise. In addition, other research shows that beetroot juice as well as cooked beets can improve performance when eaten pre-exercise but they also have post-exercise benefits too.

Apples

Apples are a good source of vitamin C, fiber, and beneficial antioxidants. Research shows that apples can help with weight loss, and may help reduce the risk of type 2 diabetes, heart disease, and may help prevent certain types of cancer, according to research. A medium apple has about 95 calories and 4.5 grams of fiber and provides about 10% of the vitamin C you need each day. Be sure to eat the peel as that is where most of the fiber and antioxidants are found.

RELATED: How Many Calories Are In an Apple?

Chickpeas

Chickpeas (aka garbanzo beans) are often hailed as a nutritional powerhouse, due to the fiber, protein, vitamins, and minerals they provide. A half-cup of cooked chickpeas provides around 7 grams of plant-based protein and They are notably rich in folate and iron. Chickpeas are heart-healthy and can help lower harmful cholesterol levels and the fiber and protein help contribute to feelings of fullness. According to research, chickpeas and hummus also contain dietary bioactives such as phytic acid, sterols, tannins, carotenoids, and other polyphenols that provide myriad health benefits.

Lentils

Packed with essential nutrients such as protein, fiber, iron, and folate, lentils are heart-healthy, aid digestion, and help stabilize blood sugar and insulin levels. Their high fiber content promotes a feeling of fullness, aiding in weight management, while their low glycemic index helps regulate blood glucose. Additionally, lentils contain significant amounts of antioxidants and phytochemicals that may contribute to reducing the risk of chronic diseases. A study published in the International Journal of Molecular Sciences reported that lentils are rich in beneficial polyphenols that help reduce the risk of diabetes, coronary artery disease, and obesity, and reduce inflammation.

Black Beans

Black beans are a nutrient-dense legume packed with protein, fiber, vitamins, and minerals. The high fiber content aids in digestion and helps regulate blood sugar levels. Additionally, black beans are a rich source of folate, iron, magnesium, and antioxidants, which play crucial roles in various bodily functions, including energy metabolism and immune system support. A study reported in the journal Nutrients reported that black beans reduced body fat, blood sugar, and insulin levels and improved gut microbiota.

Bananas

The most popular fruit in the world provides some significant health and nutrition benefits. A medium-sized banana provides around 110 calories, 30 grams of carbs, and 3 grams of filling fiber.  Bananas are an excellent source of vitamin B6 with 25% of your daily recommended intake. They're also a good source of potassium, vitamin C, and manganese. Bananas also contain many bioactive compounds, according to research published in Food Quality and Safety, including carotenoids and flavonoids, that are known to have myriad benefits —from helping to maintain eyesight to reducing risk for heart disease and certain types of cancer.

Carrots

Packed with beta-carotene, a powerful antioxidant, and precursor to vitamin A, this root vegetable promotes optimal vision, supports a healthy immune system, and maintains skin health. Additionally, carrots' high fiber content aids in digestion, while the vitamins and minerals present, such as potassium and vitamin K, contribute to cardiovascular health and bone strength. According to a study published in the journal Foods, the bioactive compounds in these healthy carbs may reduce the risk of certain types of cancer and cardiovascular diseases due to their antioxidant, anti-inflammatory, plasma lipid modification, and anti-tumor properties.

Buckwheat

This whole grain also meets superfood status. It's packed with essential nutrients such as fiber, plant-based protein, vitamins, and minerals, buckwheat has been linked to improved heart health, better digestion, and stable blood sugar levels. A cup has about 6 grams of protein, 4.5 grams of fiber, and 33 grams of total carbs. It provides rutin, a flavonoid with antioxidant properties, which may help combat inflammation and oxidative stress. A study published in the journal Plants reveals that buckwheat may provide many health benefits due to its contents of resistant starch, mineral elements, proteins, and in particular, phenolic substances, which prevent the effects of several chronic human diseases, including hypertension, obesity, cardiovascular diseases, and gallstone formation.

Popcorn

Popcorn is a great snack because it's a whole grain and you can enjoy a large volume of popcorn for a low number of calories. Popcorn is 100% whole grain and it provides protein, fiber, and antioxidants. A study published in the journal Antioxidants revealed that beneficial antioxidant polyphenols were more concentrated in popcorn compared to fruits and vegetables. The fiber in popcorn will help keep you satisfied so you're less likely to overeat. What's more, a cup of air-popped popcorn has just 30 calories, 6 grams of carbs, 1 gram of protein, and 1 gram of fiber, according to the USDA.

RELATED: I Tried 9 Microwave Popcorns & The Winner Was Cheap, Crunchy & Not Too Sweet

Quinoa

This plant native to South America is considered an ancient whole grain that provides more protein than most grains (4 grams per ½ cup cooked serving). It's considered a complete plant-based protein because it provides all the nine essential amino acids the body needs to function properly. Beyond protein, quinoa is rich in fiber (2.5 g per ½-cup serving), vitamins, and minerals, including magnesium, iron, and phosphorus. Moreover, research published in the journal Plants reports that the phenolic compounds in this healthy carb compounds may help maintain gut health, and they exert anticancer, anti-inflammatory, anti-obesity, antidiabetic, and cardioprotective effects.

Red Grapes

Red grapes provide about 90 calories per 3/4 -cup, 23 grams of carbs, and 1 gram of fiber. Grapes are a good source of fiber, potassium, vitamin K, and several other vitamins and minerals. They also contain quercetin and resveratrol is found in red grapes and has been shown in many studies to provide heart health, anti-inflammatory, anti-cancer, and other health benefits. Emerging research is studying the benefits of grape consumption on eye, brain, joint, bone, bladder, skin, colon health, and more.

Mangos

With more than 20 vitamins and minerals, mangos are loaded with good nutrition and health benefits, making them one of the best healthy carbs you can eat. Just one cup provides 100% of our daily vitamin C needs, helping to strengthen our immune system, keep our teeth and gums healthy, and support collagen formation to maintain skin health. Mangos are also rich in fiber to help with weight management. A ¾-cup serving has about 70  calories, 2 grams of fiber, and 19 grams of carbs. A study published in The Journal of Nutrition and Food Sciences reported that individuals who eat mangoes have healthier diets.

Barley

Like oats, barley also provides beta-glucan, the beneficial soluble fiber that can help lower harmful cholesterol and help you stay satisfied. Barley also contains beneficial phytonutrients that can help prevent chronic conditions. A serving of barley has about 80 calories, 17 grams of carbohydrates, and 4 grams of fiber. It's also rich in trace minerals like manganese and selenium.

Sweet Cherries

Cherries are nutritional all-stars. A serving of sweet cherries (1 cup) has 90 calories and 3 grams of fiber and is a good source of vitamin C and potassium. They're also a great source of bioactive compounds known as anthocyanins, which may have anti-inflammatory, anti-cancer, and cardiovascular benefits. Several studies indicate that cherries may help reduce inflammation and joint pain associated with arthritis and gout. The quercetin in cherries helps neutralize potential DNA damage caused by free radicals and may help protect against heart disease and certain cancers, including breast, colon, prostate, and lung.

RELATED: 20 Best Potassium-Rich Foods You Can Eat

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Humans have an innate desire for sweets. We are born that way. Simple carbs (aka sugars) light up areas of the brain that release endorphins, or feel-good hormones. In addition, sweets are associated with treats or rewards like a birthday cake or desserts enjoyed on special occasions, like Christmas cookies or Thanksgiving pie. As a result, most people enjoy sweets and often crave them.

The problem is that we eat way too much added sugar. According to national food consumption data, the average adult currently eats about 17 teaspoons (270 calories or 68 grams) of added sugar every day!  The American Heart Association recommends that women limit added sugar to 6 teaspoons (100 calories or 25 g) per day for women and 9 teaspoons (150 calories or 36 grams) for men. Reams of research show that excess added sugar can up one's risk for obesity, type 2 diabetes, cardiovascular disease, systemic inflammation, and many other conditions. One study reported in Nutrition Research and Practice reported that individuals who had higher added sugar intake were also more likely to have an increased risk of negative health outcomes and death compared to those who had the least added sugar in their diet. The study also found that naturally sweet foods, like fruit, did not increase health risks.

Here are 10 foods I frequently turn to when I get a craving for something sweet.

Dark chocolate-covered fruit

Chocolate-covered strawberries are a great way to get a little bit of sweetness because they are a good source of fiber and other bioactive compounds that help slow the release of carbohydrates into the bloodstream. What's more, dark chocolate is known to pack in flavonoids that help improve heart health. Strawberries may come to mind as a great fruit to dip in chocolate, but other healthful choices include sliced kiwis, oranges, and bananas.

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

Dried fruit

Dried fruit is a great option to enjoy instead of grabbing a bag of gummies or other sugary treats with no essential nutrients. Dried fruit provides all the beneficial vitamins, minerals, fiber, and phytonutrients of fresh, but in a more intensely sweet package. Keep servings of dried fruit in check as calories can add up quickly. For example, five to six dried apricots have about 110 calories while three fresh apricots have around 60 calories.

Sugar free gum

Often a stick of sugar-free gum may be just what you need to kick a craving for sweets to the curb. That's because when we are anxious or stressed, cravings for sweets can increase. More than 80 years of research about chewing gum shows that gum can help reduce stress, improve mood, and increase attention span. If you need to see this in action, just watch the Seattle Seahawk's head coach Pete Carrol chew his Bubble Yum on the sidelines.

Dark chocolate

Dark chocolate is a wonderful way to combat your cravings for something sweet and chocolatey at the same time. Dark chocolate has higher levels of cacao, which packs in beneficial antioxidants that help lower blood pressure, improve cholesterol levels, and reduce overall risk for heart disease. Look for dark chocolate that is at least 70% cacao and enjoy it in moderation to keep your calories in check.

RELATED: 9 Chocolate Bars That Dietitians Love

Quick breads and muffins (i.e., banana, pumpkin, sweetpotato or zucchini)

Quick breads can be a great alternative to traditional sugar-rich baked goods that pack in calories, fat, and sugar, and relatively no other beneficial nutrients. By using the sweetness of fruit or veggies in the bread or muffin, less added sugar is used to make quick breads. You can also bake your own and use a stevia-sugar blend, so you reduce added sugars even further. The produce in the recipe adds fiber, essential nutrients, and other bioactive compounds that help temper the impact of quick-release simple carbs.

Fresh fruit

Fruit is naturally sweet and can crush your cravings for sugar. The natural sugar in berries, apples, citrus, grapes, and other fruits will satisfy your craving for sweets. The fiber in fruit will delay the digestion and absorption of carbs so it increases your satisfaction to conquer your cravings.

No added sugar flavored yogurt

Flavored yogurt can be a great way to satisfy your cravings for something sweet while getting high-quality protein, calcium, and many other nutrients in your diet. Protein helps slow digestion so it will help temper the release of sugar into your bloodstream. The healthiest option tends to be Greek yogurt with no added sugar or those sweetened with zero-calorie sugar substitutes.

RELATED: 9 Highest-Protein Yogurts on Grocery Store Shelves

Trail mix

Trail mix is a great way to get over a craving for something sweet. The dried fruit and chocolate in the blends provide enough sweetness while the nuts provide fiber and protein. Trail mix is high in calories and total fat, with about 150 calories per ¼ cup serving, so monitor how much you eat.

Cottage cheese with fruit

There are several brands of cottage cheese with fruit, which adds a touch of sweetness with the added benefits of the nutritional benefits of cottage cheese. Cottage cheese is naturally rich in protein and low in added sugar. The single-serve portions are generally less than 150 calories and are sweet enough to tamp down your sweet tooth.

RELATED: The 8 Best Cottage Cheese Brands, According to Dietitians

Protein-rich energy bar

A protein-rich energy or snack bar is one of my favorite ways to make me feel like I'm enjoying a sweet treat. I look for bars that have less than 8 grams of added sugar (2 teaspoons) and no more than 200 calories. There are hundreds of options from which to choose.

RELATED: 15 Best Healthy & Low-Sugar Protein Bars, According to Dietitians

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The key to enjoying wholesome and wonderfully satisfying slices is choosing the right loaf and being more mindful of how much you're eating and what you put on and between your slices. Use the following expert tips when buying bread to determine the healthfulness of the loaf.

How to buy the best bread for your health

Check the label: Bread labels may have a lot of healthful sounding terms like "seven-grain," "multi-grain," "cracked wheat," "unbleached flour," "made with whole wheat" or "all-natural." But these descriptors don't ensure that your bread is made with whole-grain flour instead of enriched white flour. What you want to see on the ingredient list is "whole wheat flour," "oatmeal," "rye," "sorghum," or other whole grains as the first ingredient.

Look for grainy options: Check the bread to see if there are visible grains or seeds throughout the loaf (not just on the top crust). Seeds and intact whole grains are slow-to-digest, and contribute protein, fiber, and unsaturated fats, which helps temper the blood-sugar response and helps you feel fuller longer.

Aim for more fiber and protein: A serving of wholesome, whole-grain bread should have at least 2 grams of fiber and 2 grams of protein. More is better when it comes to the fiber and protein in bread.

Look for lower sugar counts: The best whole grain breads will have no more than 4 grams (1 teaspoon) of added sugar.

Try the "Squeeze Test": How your loaf feels in your hands can tell a lot about its nutritional qualities. A wholesome whole-grain loaf should feel dense and heavier than a loaf made with enriched white flour. Give your loaf a gentle squeeze: If it's squishy, it's a sign that it's mostly refined white flour and not sturdy whole grains.

Opt for thin-sliced: Another way to keep portions (and calories) of whole-grain bread in check is to look for thin-sliced sandwich bread. Thin-sliced sandwich breads will have fewer calories per slice.

The 10 best whole-grain breads on grocery shelves

Here are nutrition pros' guidance on the 10 best whole grain breads on grocery shelves. Read on, and for more healthy eating tips, check out The 11 Best Pastas on Grocery Shelves, According to a Dietitian.

Dave's Killer Bread Organic Thin-Sliced 100% Whole Wheat

"This 100% whole wheat bread is thinly sliced to shave off a few calories. It has 70 calories vs. about 110 calories in the average store-bought bread," says Toby Amidor, MS, RD, CDN, FAND, an award-winning nutrition expert.

I love making avocado toast using 1/2 mashed avocado, Everything Bagel seasoning, and an over-easy egg on a slice of this delicious bread. It provides 16 grams of whole grains, and is organic, non-GMO verified, and kosher.

RELATED: The 10 Unhealthiest Breads To Leave on Grocery Shelves

OroWeat Whole Grains Double Fiber

This is a great option that has no artificial preservatives, colors, or flavorings. This bread is packed with fiber, thanks to the added wheat gluten and wheat bread, and it also has more protein than most slices, and just ½ teaspoon (2 grams) of sugar per slice.

Ezekial 4:9 Sprouted Whole Grain Bread

"By combining six nutrient-packed grains and legumes, including barley, lentils, millet, soybeans, spelt, and wheat, each slice of this bread has 3 grams of fiber and 5 grams of complete protein for staying power," says Patricia Bannan, MS, RDN, nationally recognized registered dietitian nutritionist and author of From Burnout to Balance.

Breakfasts and lunches should get around 20 grams of protein, so this bread coupled with eggs, nut butter, cheese, or lean chicken or turkey will help you meet your protein goals.

RELATED: 7 Healthiest Store-Bought Smoothies—and 4 To Avoid

Angelic Bakehouse Sprouted Wheat

"When looking for whole wheat bread, I like to recommend a sprouted option like this bread," explains Rhyan Geiger, RDN, Owner of Phoenix Vegan Dietitian.

The whole wheat is combined with sprouted grains like quinoa and millet, making it an excellent option for plant-based eaters. Sprouted grains have slightly more protein and help to increase iron absorption. Both protein and iron are important nutrients in plant-based eating that can be enhanced by picking sprouted whole-grain bread.

Rudi's Organic 100% Whole Wheat Bread

This bread is a great choice because it's made with organic whole wheat flour, organic crested wheat, wheat gluten, and wheat bread to get the fiber, protein, and beneficial nutrients in each slice. Plus, a slice only has 2 grams of sugar.

RELATED: 17 Healthiest Peanut Butters To Buy, Say Dietitians

Food For Life 7 Sprouted Grains Bread

"This sprouted whole grain bread has been around for years, but the makers were a bit ahead of their time," says Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian.

Now we know the health benefits of whole grains, as well as sprouted grains. The bread is crunchy and delicious, and it provides important nutrients, like plant protein, fiber, B vitamins, iron, zinc, and selenium. And, it is low in sodium, calories, fat, and has no added sugars.

Dave's Killer Bread Organic Powerseed

This bread is a healthful buy due to the high fiber and protein counts, which will help to keep you satisfied. It's made with organic whole wheat flour and a blend of six seeds and oats that adds to the texture and provides more essential nutrients, including plant-based omega-3s.

RELATED: I Tried 4 Frozen Breads & The Best is Soft & Fresh-Tasting

Mestemacher Whole Rye Bread

This whole-grain bread is a wholesome, hearty loaf of German rye that's made with whole-kernel rye, organic rye flour, salt, and yeast. The bread is dense so it's higher in calories, but one slice has the significant density of two slices of most other whole grain breads.

Silver Hills Organic Sprouted Power The Big 16

The 16 stands for 16 different grains and seeds, which are the main ingredients in this healthy loaf. Some of the primary ingredients include whole grain wheat and oats, and it packs in millet, flaxseeds, quinoa, and more.

Due to the flaxseeds, this bread also delivers omega-3 fatty acids, which provide anti-inflammatory and heart health benefits. The bread is also certified organic for the benefit of the plant— and people.

RELATED: 6 Healthiest Breads to Eat for Weight Loss, Dietitians Say

365 Organic Sprouted Wheat Honey & Oat

This is a great option from Whole Foods' 365 brand. The main ingredients include organic sprouted whole wheat, organic whole wheat flour, and organic whole grain rolled oats, among other wholesome ingredients.

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You've probably heard how oats can lower harmful cholesterol levels and help tamp down your appetite, but you may not know how much or how often you need to eat oatmeal to reap the benefits. Here's what you need to know about how much oatmeal to eat, as well as the healthiest ways to incorporate oats into your diet.

Read on, and for more healthy eating tips, check out What Eating Too Much Sugar Does to Your Body.

How much oatmeal should you eat?

The best way to really experience the benefits of oatmeal is to enjoy a daily serving of one cup of cooked oats (or 1/2 cup of raw oats).

A one-cup serving has four grams of fiber, as well as helpful doses of thiamin, phosphorus, and magnesium. Oats are naturally free of sodium and are low in total fat and saturated fat, and they also contain bioactive compounds, several of which are potent antioxidants.

A serving of plain oats is about 160 calories, with around 3.5 grams of total fat, less than a gram of saturated fat, and 6 grams of protein.

A serving also provides about 28 grams of carbohydrates, of which there is only 1 gram of natural sugar.  However, if you enjoy sweetened instant oatmeal, it often contains added sugars.

Enjoying a serving of unsweetened oats daily, in place of a sugar-sweetened cold cereal, bagel, or donut, is a great way to help boost the fiber in your diet, add a whole grain serving to your morning, and start your day with an energy-rich breakfast that will help keep you satisfied longer.

According to USDA data, a cup of cooked oatmeal provides:

• 160 Calories
• 6 grams of protein
• 3.5 grams of fat
• 0.7 grams of saturated fat
• 28 grams of carbohydrates
• 4 grams of fiber
• <1 gram of sugar

RELATED: 12 Best & Worst Oatmeal Brands, According to Dietitians

The benefits of eating oatmeal daily

Oats can lower your cholesterol and improve your heart health

The FDA has acknowledged the heart health benefits of oatmeal for decades, stating that soluble fiber from oatmeal as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease and that 3 grams daily are needed for this benefit.

A 2019 review published in Frontiers in Nutrition also states that beta-glucan (a type of soluble fiber found in oats and barley) from oats can help reduce total cholesterol and therefore has been linked to reduced cardiovascular disease risk.

A serving (1 cup of cooked oats or 1/2 cup of raw oats) provides about two grams of soluble fiber, which is around half of the total amount of fiber in a serving of oats.

So, you'd need to eat about 1.5 cups of cooked oats or 3/4 cups of raw oats to get the three grams of soluble fiber for heart-health benefits.

RELATED: Can Eating Oatmeal Help You Lose Weight?

They can improve your GI health and gut microbiome

Some animal-model studies show that oats can help bring more balance to the gut microbiota. Improving the balance of the beneficial type of bacteria to the harmful kind can improve immunity and may even help with weight loss and maintaining a healthy weight, according to research.

One study published in the Journal of Functional Foods found that the inclusion of oats helped prevent weight gain and increases in body fat when animals were overfed.

As a bonus for gut health, you can add plain yogurt to your oats to get the added benefits of live, active probiotic cultures that contribute to gut health and balance.

Oats may help prevent disease

According to a review article published in the journal Foods, there are many other emerging health benefits associated with eating oats, such as improved immunity and gut health, as well as a reduced risk of diseases like cancer and atherosclerosis. Other studies show that oats may help reduce inflammation and the risk of type 2 diabetes.

However, these health benefits are still considered preliminary, and more research is needed to provide significant scientific agreement.

RELATED: 7 Fast-Food Chains That Serve the Best Oatmeal

Which type of oats are best?

The oatmeal section of most supermarkets is packed with a dizzying number of options. You can find instant, quick-cooking, old-fashioned, and steel-cut oats (also called Irish oats).

Steel-cut oats (Irish oats) are the least processed and essentially just have the hull removed from the oat groat. They take longer to cook and have more texture.

Rolled oats (also called old-fashioned oats) start as steel-cut oats and then are steamed and rolled flat under pressure. The result is a flat, flakey oat that takes less time to cook and has a softer texture.

Instant oats are made by cutting oat groats into small pieces, steamed, and rolled into thinner flakes so they cook even faster and have an even softer texture. Steaming and rolling oat groats have minimal impact on the nutritional composition of oat groats.

When it comes to the health benefits, quick-cooking rolled oats are a great option, but if you prefer steel cut, they are a great option as well. Since quick-cooking oats cook so quickly, instant oats offer minimal added convenience. Instant rolled and steel-cut all provide beneficial beta-glucan fiber, the same phytonutrients, and all are whole grains. What you do want to avoid are oats that have added sugars.

Ways you can eat oats that aren't oatmeal

If you don't want to eat oatmeal every day to get the benefits of oats in your diet, you can include oats in a variety of recipes. For example, many people will add oats into their muffins, pancakes, or smoothies.

Here are 10 healthful ways to enjoy oats when you get tired of oatmeal:

• Granola
• Muffins
• Pancakes and Waffles
• Smoothies
• Burgers, meatballs, or meatloaf
• Risotto
• Pizza Crust
• Bars, Balls, and Cookies
• Quick breads
• Fruit Crisps and Cobblers

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As more individuals explore non-dairy options, manufacturers have responded by expanding their product offerings, introducing a diverse range of plant-based yogurts made from ingredients such as almond, coconut, soy, and oats. The base ingredient will make a significant difference in the overall nutritional profile of the yogurt. Coconut-based yogurts are much higher in fat and saturated fat and tend to be lower in protein compared to those made from soy milk or almond milk. This evolution in the market provides consumers with myriad options to meet their taste and diet preferences.

Since dairy-free yogurts are not all created equal, it's important to read the Nutrition Facts label to help determine if you're choosing the best bet to help fuel your plant-powered lifestyle.

Below are the 10 healthiest dairy-free yogurt brands, according to nutrition pros. And if you don't mind a little dairy in your diet, there are also some great options for 12 Lactose-Free Yogurts You'll Love.

What to look for in a healthy non-dairy yogurt:

• Low sugar counts: Added sugar counts should be as low as possible when choosing a best-bet yogurt. Stick with yogurts that provide no more than 10 grams of sugar or two-and-a-half teaspoons. That equals about a quarter of the added sugar you should have in an entire day.

• Opt for unsweetened, vanilla, or plain: Generally, plain, or vanilla yogurt flavors will have the least added sugars. You can always add your own fresh berries or other fruit or sweet-tasting spices like cinnamon and ginger.

• Protein: Enjoying traditional dairy-based yogurt delivers a good dose of protein, especially when you eat the strained Greek-style varieties. Non-dairy yogurts often lack the protein of their dairy-based cousins. Coconut-based yogurts tend to have lower protein counts than those made with almond milk and soy milk.  There are some strained Greek-style non-dairy options that also provide more protein.

The best dairy-free yogurt brands to shop for:

Silk Plain Soymilk Dairy-Free Yogurt Alternative

My favorite yogurt is Silk's Plain Soymilk variety, explains Rhyan Geiger, RDN, Vegan Dietitian and owner of Phoenix Vegan Dietitian. "It's a smooth yogurt and is a great dairy alternative for vegans. The main ingredient in this yogurt is soymilk and it provides live and active probiotics for gastrointestinal (GI) tract health. Its nutritional profile is great with 7 grams of plant-based protein, only 0.5 grams of saturated fat, and just 4 grams (one teaspoon) of sugar. Like dairy yogurt, soy yogurt is an excellent source of calcium. Another bonus is it's easy to find in stores and an affordable vegan option.

RELATED: The 13 Best Yogurt Brands—and 3 To Avoid

Nancy's Oatmilk Plain Non-Dairy Yogurt

This oat milk-based yogurt has 3 grams of fiber, thanks to the added inulin fiber. As a bonus, this option has no added sugars and provides 5 grams of protein. This is a gluten-free option and is also vegan. Nancy's is a family-owned brand that began with a single creamery in Oregon but is now available nationally.

Harmless Harvest Unsweetened Plain Organic Cultured Coconut

While this yogurt lacks the protein counts that other yogurt provides, it's one that registered dietitian Cynthia Sass, MPH, RD, CSSD, recommends. It has no added sugar and is made from coconut milk. It also provides seven different live, active cultures to improve the health of your microbiome. The brand is also USDA-certified organic.

RELATED: 8 Best Probiotic Drinks for Gut Health—and 3 You Should Avoid

Silk Almondmilk Plain Dairy-Free Yogurt Alternative

The first ingredient in this dairy-free yogurt is almond milk and it also has live, active cultures and just 1.5 teaspoons sugar per serving. The yogurt is free from dairy, gluten, soy, carrageenan, and artificial colors and flavorings.

Kite Hill Original Plain Unsweetened Almond Milk Yogurt

This plant-based yogurt is made with almond milk and has live, active cultures and it packs in 3 grams of fiber. It is on the lower side of plant-powered yogurt for protein but otherwise has a favorable nutritional profile.

So Delicious Dairy Free Vanilla Coconutmilk Yogurt Alternative

This thick, rich, and creamy dairy-free yogurt has just one teaspoon (4 grams) of natural sugar but also has only 1 gram of protein. It's made with mostly organic ingredients and is certified vegan. So Delicious has been creating dairy-free frozen desserts and plant-based beverages like soymilk, coconut milk, and almond milk for more than 30 years.

RELATED: 6 Proven Ways Eating Breakfast Can Help You Lose Weight

Siggi's Plant Based Coconut Yogurt Vanilla & Cinnamon

The primary ingredients in this yogurt included coconut milk, pea protein, cane sugar and coconut oil. It also offers five live, active cultures. The saturated fat is higher due to the coconut milk but the sat fat in coconut is generally thought to be less atherogenic than saturated fats present in meats or full-fat dairy products.

Kite Hill Plain Unsweetened Greek Style Plant-Based Yogurt

Like traditional dairy-based Greek yogurt which packs in about twice as much protein and less sugar than regular yogurt, this non-dairy Greek-style yogurt is also higher in protein and has no added sugar. Almond milk is the base of the yogurt and added protein is from soy protein isolate. It contains live, active cultures and even the vanilla-flavored version has zero grams of sugar.

Cocojune Lemon Elderflower Organic Cultured Coconut

This organic coconut milk-based yogurt is made with just a few organic ingredients like organic coconuts, spring water, cane sugar, and vegan probiotic cultures. While this yogurt doesn't deliver the protein counts that you ideally want to have in yogurt, it is a thick, rich, and satisfying snack due to the high fat and saturated fat content from coconuts.

RELATED: 23 High-Protein Snacks To Stay Full & Energized All Day

GT's Cocoyo Living Coconut Yogurt Cacao

GT's coconut water-based yogurt is nutritionally similar to other non-dairy coconut-based yogurts. It is higher in fat and saturated fat but lower in carbs, sugar, and protein. The ingredients include raw young coconut, cacao, and probiotic cultures, and it is sweetened with stevia, a natural zero-calorie sweetener. It also comes in refreshing flavors like Peach Nectarine, Passionfruit Guava, and Pina Colada.

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The immune system is the body's natural defense network comprised of cells, tissues, and organs that help protect the body from bacteria, viruses, fungi, and other harmful substances. The immune system provides a barrier to prevent the invaders from entering our body, but also has an intricate system of cells to fight off the pathogens if they do find a way to enter the body.

A healthy overall lifestyle that ensures plenty of high-quality sleep is essential for strong immunity. Eating right and drinking beneficial beverages can also help bolster your body's immune system.

Read on to learn about some immune-boosting drinks you can enjoy to prepare your body for the winter season, and for more healthy eating tips, check out the 10 Best Foods to Boost Your Immunity.

Water

Since our bodies are around 60-70% water by weight, and every single bodily function requires water, drinking adequate amounts of H20 is a good place to start to keep your immune system functioning. When your body is dehydrated, it can promote the growth of bacteria and viruses. That's why it's so important to make sure you drink the optimal amount of water for your body's needs every single day.

A good rule of thumb for how much water is to drink half of your body weight in fluid ounces. If you weigh 150 pounds, your goal would be 75 ounces of water a day.

Some of the ways that water helps support the immune system is by aiding the absorption of nutrients and maintaining the mucous membranes in your nose, mouth, and throat that are often the first line of defense against a pathogen and a natural barrier to infections. Water is also an essential component of lymphatic fluid, which delivers white blood cells that help fight infections.

A study published in the journal Medical Hypotheses reported that individuals who were noted as being dehydrated prior to contracting COVID 19 were at increased risk of dying from COVID-19. The authors recommend that there should be public health recommendations to drink more water to help prevent and have better outcomes in fighting COVID-19.

RELATED: 8 Best Foods to Help You Sleep

Green tea

Green tea is another great beverage to enjoy to bolster your body's natural defenses. Green tea is rich in beneficial polyphenol flavonoids that provide myriad health benefits, from reducing the risk of heart disease and certain cancers to managing systemic inflammation.

According to a study published in the journal Molecules, green tea strengthens immunity through its antioxidants that help protect cells against oxidation and reactive oxygen species. Green tea is thought to protect against diseases and infections by its antioxidant capacity as well as many other proposed pathways. It is also calorie-free and has a long history of being enjoyed for its numerous health-promoting benefits.

Kefir

Kefir is a fermented, yogurt-like beverage made from different types of milk, such as cow, sheep, and goat. Like yogurt, kefir is rich in different beneficial probiotics that help keep your GI tract microbiota balanced. Kefir's main beneficial bacteria is Lactobacillus kefiri, while traditional yogurt's main probiotics are Lactobacillus bulgaricus and Streptococcus thermophilus.

A review article published in the journal Nutrients reported that kefir provides antioxidant, antimicrobial, anti-inflammatory, wound healing, and many other health benefits.

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

Lemon ginger tea

Whether you make your own or purchase a brand of lemon ginger tea at your supermarket, this herbal tea is a great choice to help keep your immunity up. The tea is made by combining freshly grated ginger and lemon juice in hot water. Nationally available brands are made with lemongrass, lemon peel, and natural ginger. Some even have added probiotics for more immune-boosting benefits.

Lemon ginger tea is rich in vitamin C, an antioxidant that is known to help protect cells against oxidative damage. Vitamin C also provides anti-inflammatory properties and helps turn down negative immune responses, according to research published in the journal Antioxidants.

Ginger also possesses more than 100 bioactive compounds that help fend off nausea, reduce risk for certain cancers, improve blood lipids, reduce inflammation and much more, according to research published in the journal Nutrients.

100% orange or grapefruit juice

Orange juice is often promoted as a beverage of choice if you're trying to fight off a cold or flu virus, and there is significant scientific support to drink citrus juice for your immune system.

According to a study published in Frontiers in Immunology, the vitamin C and folate in citrus juices sustain the integrity of the immune barriers and protect many types of immune cells, including natural killer cells and T-cells. What's more, the bioactive compounds in citrus have anti-inflammatory effects to support immunity.

Both orange and grapefruit juice are nutrient-rich and provide more than 100% of the total vitamin C you need a day in one serving. These 100% fruit juices also provide vitamin A and folate. When buying orange juice, you can even find options that are fortified with vitamin D, a nutrient long known to be essential for healthy immunity.

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

Tomato juice

Like citrus fruit, tomatoes are rich in vitamin C as well as lycopene, a beneficial antioxidant carotenoid that possesses many health-promoting properties and is known to help tamp down systemic inflammation.

Tomato soup is often recommended when you have a cold or flu for it's vitamin C, but refreshing tomato juice will provide similar amounts of vitamin C. What's great about tomato juice is that eight ounces has just 50 calories, no added sugar, and nearly 100% of the vitamin C that you need in a day. To keep sodium levels in check, look for lower-sodium tomato juice.

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