It can be hard to tell what's really vegan and what's not, especially as there are many hidden ingredients that may not be well displayed or easily viewable. To save you time and grief, we've gone ahead and rounded up 15 of the healthiest vegan options across many of America's favorite fast-food chains. From Taco Bell to Carl's Jr., you'll know exactly what to pick without having to skip a beet (get it?).

What is considered vegan?

Unlike vegetarianism, veganism is a fully plant-based diet that doesn't include dairy, poultry, or certain honey products. This diet focuses on plant proteins such as beans, legumes, nuts, and seeds while also generating additional nutrients from wholesome foods such as fruits, vegetables, and grains. Although it's tough to estimate how many US citizens practice a vegan lifestyle, one ReportBuyer report quoted that nearly 6% of the US population followed a vegan diet.

People practice this lifestyle for a variety of reasons, be it out of concern for animal welfare or to support one's health. It's no secret that over-consumption of red meat may heighten the risk of cardiovascular disease while the WHO has officially labeled processed meats as carcinogens. Therefore, with proper nutritional guidance, it may be right for certain populations to follow a more plant-based diet.

Tips for eating out when following a vegan diet

Following a vegan diet that is rich in a wide variety of minimally processed foods is linked to positive health outcomes. But, leaning on ultra-processed options that are technically vegan-friendly can be high in added sugars, added fats, and sodium — factors that don't necessarily support positive health outcomes. Some meat substitutes can be packed with less healthy ingredients, and hidden added sugars can be found in any food, vegan or not. It's important to keep these tips in mind when choosing what to eat:

• Just ask! Don't be afraid to ask for modifications, substitutions, or even hidden menu options. The worst they can say is no, but it's better safe than sorry when it comes to a restrictive dietary choice. This goes for cross-contamination, as well, as many oils may be used for both vegan and non-vegan products.

• Substitute the fries, if possible. Although most fries are vegan (it's always good to double-check, though), they're probably not the healthiest option. Many chains offer fruit, baked potatoes, or even steamed veggies which are all healthier options.

• Watch out for fried meat substitutes. Just because there's no red meat in your burger doesn't mean it's healthier. If your burger or chicken substitute is fried, you're still ingesting those unnecessary fats and calories that can lead to a slew of health issues like heart disease or stroke.

• The kids' menu is good, too! The kids' menu may have some good vegan options, and the portion sizes are much more manageable which, vegan or not, can aid in proper weight management. Don't worry, they won't ask if it's for you or not.

Don't want to go through all of these steps? We asked dietitians to share their favorite vegan-friendly fast food options, and we rounded up their responses so you can navigate these quick-service establishments with ease.

The 15 Healthiest Vegan Fast-Food Orders

Wendy's Apple Pecan Salad

Here's where modifications come in handy, and most fast-food joints are happy to meet your requests. Wendy's Apple Pecan salad is a good option for vegans as you can easily remove the chicken and bleu cheese crumbles. We do want to note that the roasted pecans—strangely—contain lactose, which is a dairy byproduct. Therefore, vegans will also need to remove this. However, you're still getting an ample amount of Romaine lettuce, apples, spring mix, and dried cranberries, and the pomegranate vinaigrette dressing is accidentally vegan! You can ask for avocado, too, for some added Omega-3 fatty acids.

RELATED: The Wendy's Breakfast Menu—Ranked by Nutrition!

Burger King Impossible Burger

Here's the thing—vegans are tired of eating salads. Burger King has heard vegans' outcry and introduced an impossible burger that's a direct copycat of their whopper. Of course, we know this isn't the healthiest thing you could eat. With 1,350m grams of sodium, you're going to need a tall glass of water after indulging. That being said, though, this impossible burger does have a whopping 28.5 grams of protein, over half of your daily protein needs. With added lettuce, tomato, onions, and pickles, you are getting some veggies in there, too. Remember to ask for no mayo, as the burger automatically comes with it.

Chick-fil-A Kale Crunch Salad

Since only 1 in 10 Americans consume enough fruits and veggies, this is an easy choice to include important nutrients such as vitamin K and fiber. Including ingredients like kale, cabbage, and almonds, this vegan-friendly veggie-packed option is a delish choice for those who follow a vegan lifestyle and otherwise. Unlike many other dressings, the one used on this salad is vegan-friendly too!

RELATED: 5 Ways Eating More Plants May Save Your Life

Panera Bread Baja Bowl

Panera Bread's Baja Bowl is a great option for vegans as it's easily customizable and is still a substantial meal without the added dairy products. Removing both the Feta cheese and Greek yogurt still leaves you with wholesome ingredients. "This bowl has dietary fiber to support your gut health and is packed with a variety of micronutrients from their tasty cilantro quinoa and brown rice, black beans, salsa verde, and tomatoes which have antioxidants to support your immune health," says Nicole Ibarra, RD, LD, registered dietitian. As a note, the listed nutritional information includes both feta and Greek yogurt, as their menu does not calculate customized nutritionals.

Taco Bell Black Bean Crunchwrap Supreme

"The Black Bean Crunchwrap Supreme is a Taco Bell vegetarian option that can be made vegan by ordering it fresco style, which removes dairy-based ingredients and substitutes pico de gallo," says Wan Na Chun, MPH, RD, CPT, and owner of One Pot Wellness based in Indianapolis, IN. She continues to point out that "it's a very filling option that is high in plant-based protein & fiber thanks to those black beans. I like upgrading and adding a side of guacamole to add additional healthy fats which makes this a more balanced meal."

Subway Veggie Delite

Subway's Veggie Delite sandwich is a staple for vegans and vegetarians alike. Even if you don't follow a meatless lifestyle, this is a great option as it's a smorgasbord of fresh veggies including lettuce, baby spinach, tomatoes, cucumber, green peppers, and red onion on multigrain bread. Each of these veggies provides key nutrients, and we want to highlight that baby spinach, specifically, provides 15% of your daily iron needs per 100g serving! Iron is essential for red blood cell creation and function, and it's important to ensure adequate iron consumption especially if you're vegan since you won't be receiving these nutrients through foods like red meat.

Starbucks Rolled and Steel-Cut Oatmeal

Ah, hearty oatmeal! As long as your oatmeal isn't made with milk, you really can't go wrong. Luckily, Starbucks' oatmeal isn't made with any dairy or added sugars, and with 5 grams of protein, this is a heart-healthy option for vegans and non-vegans alike. Oatmeal has been associated with staving grams off heart disease by lowering cholesterol, and oatmeal is packed with fiber to help ensure a regular and productive gut. Starbucks also offers toppings such as blueberries, almonds, and raisins if you want a little extra something in your breakfast.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Sonic Soft Pretzel Twist

We wish we could help the vegan population a bit more here, but vegan options are limited at Sonic. While the fries and onion rings are vegan—unlike many other chain restaurants—they're not the best options nutritionally. The Sonic Soft Pretzel Twist is the best snack available for vegans (just ask for no cheese packet), as it has less fat and sugars than fried options. Nixing the cheese will have an impact on the protein value of the pretzel, but this pretzel still has 2 grams of fiber and a relatively low saturated fat count as compared to other sides. Just remember to drink a tall glass of water with all that sodium.

KFC Sweet Kernel Corn

Hooray! Finally, a side that isn't fries or fruit that vegans can enjoy! KFC, although they literally have "chicken" in their name, KFC does offer sweet corn, a side that's served without any animal products. According to their website, this corn isn't cooked in butter, either, but it's always good to double-check before ordering. Corn is a wonder food as it may help lower cholesterol in certain populations, and it's also chock full of insoluble fiber which improves bowel health and helps your body process waste more productively.

Carl's Jr. Beyond Famous Star Burger

While we know this isn't what we'd traditionally constitute as "healthy," this Carl's Jr. Beyond burger is 100% vegan if you ask to hold both the cheese and mayonnaise. Holding both of these add-ons will decrease your fat, calorie, and sodium counts, so do keep that in mind when viewing the above nutritionals, as they do not have a customizable nutritional calculator. That being said, this Beyond burger does come with a whopping 30 grams of protein and 5 grams of fiber, both of which are necessary to help keep you satiated and energized throughout the day. (As an extra note, we want to mention that the fried zucchini does contain milk products, so avoid them if you are vegan).

Panda Express Veggie Spring Roll

"The veggie spring rolls at Panda Express are a great side or snack when you are on the go!" says Alyssa Smolen, MS, RDN, CDN, and NJ-based nutrition content creator @arugalyssa on IG. "This is because they provide 3 grams of protein per serving and only 1.5 grams of saturated fat. They also contain tons of veggies like celery, carrots, and cabbage." We want to note that Panda Express does have a disclaimer that states they have no vegetarian options due to the fact that there may be cross-contamination in the fryers. Therefore, proceed with caution, and ask the staff if they use a separate fryer for vegan options.

RELATED: The #1 Unhealthiest Panda Express Order, According to a Dietitian

Jack in the Box Side Salad with Balsamic Vinaigrette

Jack in the Box's side salad is a healthy option for a quick vegan bite. It comes with their signature ranch dressing, so make sure to swap it for balsamic vinaigrette. We know this is a bit of a small meal, so although fries aren't the most nutrient-dense option, it may be a good idea to get a small order just to add a bit more bulk to your meal. On the bright side, this side salad no longer automatically comes with croutons which are made with non-vegan-friendly ingredients.

Popeyes Unsweetened Tea

Dear vegans: we're sorry about this one. It looks like nothing except certain beverages are vegan on the Popeyes menu, and many of their options that allowed substitutions like corn or even grits are no longer available. That being said, we want to take this moment to hype up the benefits of tea. Black tea is rich in antioxidants and lesser-known polyphenols, which may lower your risk of developing diabetes and obesity and may even aid in bringing down elevated cholesterol levels. So, as you sip on your tea, at least know you're doing something good for your body.

Dunkin' Donuts English Muffin

Dunkin's wide donut selection may not be vegan, but that doesn't mean you still can't enjoy a wholesome baked good! Their English muffin is completely vegan, just ask that they don't put any butter or cream cheese on top. Unfortunately, Dunkin' scrapped their avocado, so we suggest keeping quick and easy toppings like to-go peanut butter on hand for situations like this. Also, this English muffin does supply you with 6 grams of protein which will help keep you satisfied until your next meal. Plus, you gotta eat something alongside their delicious coffee!

RELATED: 9 Healthy Dunkin' Breakfasts That Dietitians Order

McDonald's Apple Slices

We're going to be real here—McDonald's is seriously lacking when it comes to their vegan options. As their fries contain "natural beef flavoring" made with milk proteins and the McPlant burger was discontinued in 2022, the only other vegan option is the fruit maple oatmeal bowl (without cream) which, unfortunately, contains a whopping 18 grams of added sugar—or 36% of your daily value. Therefore, apple slices are an all-natural and healthy option that, although perhaps not filling on their own, provide ample amounts of potassium and vitamin C.

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The post 15 Healthiest Vegan Fast-Food Orders, According to Dietitians appeared first on Eat This Not That.

The secret behind the best mozzarella cheese lies in its perfect balance of creamy texture and subtly tangy flavor, making it an irresistible treat for the taste buds. Why is this cheese so popular? Nutritionally, some cheese aficionados are promoting mozzarella's naturally lower saturated fat and sodium content (as compared to other cheeses), and fresh, block, and shredded varieties are also made with part-skim milk that cuts down on those fat counts even more.

As mozzarella comes in a variety of textures and makes—from fresh, to low-moisture, even to little-known varieties such as Scamorza—it can be hard to decide which is right for you and your cooking needs. With the rise in health consciousness, many brands are transparent in their cheese-making process and sell only quality ingredients. However, some brands out there are masking a smorgasbord of not-so-healthy additives and ingredients that can diminish any nutritional value. We chose three main criteria when picking the healthiest mozzarellas on the market so that you can sit back, relax, and indulge.

How we chose the best mozzarella cheeses:

We followed the following criteria when choosing what we consider the healthiest mozzarellas on the grocery store shelves:

• Low Sodium: Mozzarella is naturally low in sodium, unlike other cheeses such as Feta which, although delicious, has been brined, and is therefore very high in sodium. That being said, many companies, especially in mozzarellas that are shredded or blocked, have had salt added to preserve freshness and heighten flavor. As the American Heart Association recommends no more than 2,300 milligrams a day for the average adult—and promotes an ideal of 1,500 milligrams per day—it's important to keep an eye on your sodium counts as they directly contribute to hypertension, heart disease, and early morbidity rates.

• High Calcium Content: This one may be a no-brainer, but certain cheeses contain more calcium than others. As a rule of thumb, hard cheeses tend to contain more calcium as the evaporation process concentrates the calcium within the cheese. As mozzarella is semi-hard, it's important to make sure you're still choosing a cheese that's high in calcium as this nutrient supports bone health. All of our choices include at least 6% of your daily calcium intake with the majority hovering around 15%.

• No Artificial Ingredients or Colors: Believe it or not, even mozzarella isn't without its unnecessary additives. Although few companies add that horrifying orange tinge to mozzarella (cheddar, on the other hand, is a whole other ball game), many cheeses still contain artificial ingredients such as preservatives or acid correctors. While it's up for debate whether or not these ingredients are linked to health concerns, it's nice to know that what you're eating is free from these additions to eradicate any guesswork. Even our dairy-free option forgoes any artificial ingredients while our shredded option contains cellulose, a plant-derived compound that prevents caking.

The Best Mozzarella Cheeses

Best: Organic Valley Low Moisture Mozzarella, Part Skim

Organic Valley is widely available across nearly all grocery stores, and their USDA-certified organic products are produced with no added hormones, antibiotics, or toxic pesticides. This mozzarella is "low-moisture," meaning that you can pair this cheese with your charcuterie board or melt it atop your favorite pizza without any sogginess. This cheese also boasts 7 grams of protein per serving to help keep your tummy satiated after your meal.

RELATED: The Best Way to Reheat Pizza in an Air Fryer

Best: Frigo Cheese Heads String Cheese

Admit it, even we grown-ups love string cheese, especially when we're snacking on the go. "I like individual serving cheeses, like Frigo Cheese Heads string cheese," says Kacie Barnes, MCN, RD, a Dallas-based registered dietitian. "With one string cheese, you get 6 grams of protein and 220 milligrams of calcium [which is] about the same amount of calcium in 6 ounces of milk." So when you're throwing them in your child's lunchbox, don't forget to pack one for yourself, too!

Best: GOOD PLANeT's Mozzarella Olive Oil Cheese Shreds

If you're following a vegan or dairy-free lifestyle, GOOD PLANeT may be a great option. This dairy-free mozzarella cheese is made with olive oil, and "the inclusion of olive oil means the Olive Oil Cheese offers the benefits of healthy unsaturated fats with little saturated fat," says Bianca Tamburello, RD, registered dietitian. "Olive oil is linked to loads of benefits including [support of] heart and brain health. Plus the Olive Oil Cheese is delicious and melts perfectly on pizzas, pasta, and all your melted cheese needs."

Best: Belfiore Mozzarella Cheese

If you're in the market for something a bit more traditional, perhaps a bit more high-end, we recommend Belfiore's block mozzarella. With milk from California cows, produced by California farmers, this cheese is 100% all-natural with no artificial ingredients. This low-carb, high protein-cheese has been mildly brined, aged, and vacuum sealed to preserve freshness, and the cheese is produced with Grade "A" r-BST free milk and live Probiotic Lactic cultures which have been linked to a healthy gut microbiome.

RELATED: 6 Superfoods for Better Digestion & a Healthier Gut

Best: Whole Foods 365 Ciliegine Mozzarella

These cherry-sized flavor bombs are perfect for entertaining as they make a great accompaniment on any charcuterie board. Whole Foods 365 brand ensures quality ingredients and each serving provides 4 grams of protein and 6% of your daily calcium needs. Although this brand does have slightly higher saturated fat counts than other brands, the sodium is much lower – as is the carbohydrate and sugar constitution. Therefore, it's up to personal choice, but despite the higher saturated fat count, this cheese can be nutritious when eaten in moderation alongside lean meats, whole grain crackers, and fruits.

Best: BelGioioso Fresh Mozzarella Cheese, Sliced

BelGioioso is a widely-known name in the cheese business, and its fresh mozzarella cheese is instantly recognizable. We love their mozzarella cheese not only because of its robust taste but because of their claims and transparency available right on their home page. All farmers who work with BelGioioso have signed a pledge not to treat their cows with the synthetic hormone rBST which, although health risks have proven inconclusive in humans, may cause harm to the treated cows, according to the American Cancer Society.

Best: Organic Valley Finely Shredded Low Moisture Mozzarella, Part Skim

Many consumers opt to buy their mozzarella shredded as it's a much easier mess-free way to top your pizzas, salads, or even soups when you're short on time. Organic Valley has made our list twice, this time with their shredded mozzarella which contains 7 grams of protein and 190 milligrams, which is approximately 15% of your daily calcium intake! Additionally, this cheese contains 6% of your daily potassium needs and 2% of your daily potassium intake, so you're getting a greater nutritional punch than you would from other brands.

RELATED: 6 Healthiest Fast-Food Tacos to Try Right Now

The Worst Mozzarella Cheeses

Worst: Kraft Mozzarella Singles

While this isn't a terrible choice, with so many other mozzarella choices out there, why opt for one that isn't even classified as a true cheese? (It's technically a pasteurized prepared "cheese product.") This option is also relatively high in sodium and lower in protein than many other options.

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

Worst: Borden Double Twist String Cheese

Borden's mozzarella string cheese sticks are confusing if anything else. Although they are mozzarella cheese, these "twists" have a colored orange strip that makes it look like a mozzarella and cheddar combination. The orange, thankfully, has been colored naturally using annatto (made from the seeds of the achiote tree). However, certain populations may be allergic to this plant while others have experienced heightened IBS symptoms after consumption. Our advice? Stick to products that don't use any coloring to be on the safe side.

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The post 9 Best & Worst Mozzarella Cheeses, According to Dietitians appeared first on Eat This Not That.

Pretzels, although never waning from snacking popularity, have earned somewhat of a bad rap in recent years as diet fads like Keto and other low-carb diets have taken the world by storm. Many view the pretzel as "empty calories," devoid of nutritional value and high in sodium, fats, and unnecessary carbohydrates. However, that's not always the case, and pretzel makers have begun shying away from the "baked good" narrative to cater more toward a health-conscious public.

That being said, it can be tough to decide which pretzel to dunk in your hummus. Many brands claim "healthy" when really, they're masking a conglomerate of unhealthy ingredients and additives. We looked for three main criteria when choosing the healthiest pretzels on grocery store shelves to help take the guesswork out of snack time.

How we chose the healthiest pretzels

Finding better-for-you pretzels can be challenging because many options are packed with sodium. But with a little know-how, finding the best pretzel that fits into your balanced and healthy diet can be a breeze.

We tried to follow the following criteria when picking what we consider the healthiest pretzels on the grocery store shelves:

• Low Sodium: Sodium is a silent killer in this day and age as many pre-packaged foods are choked full of salt that both heightens flavor and preserves the fresh look of foods. That being said, the CDC recommends no more than 2,300mg of sodium per day for the average adult—while most Americans are currently ingesting upwards of 3,400 milligrams per day. Too much sodium can be linked to a slew of health concerns, like heart disease and even osteoporosis, so it's important to find a pretzel that isn't going to consume your entire sodium recommendations in one sitting.

• Little to No Added Sugar: Many pretzel companies – and many health food companies, for that matter—claim that their products are low in fat or sodium but are then higher in added sugars to "make up" for the loss in taste. This is especially true in coated pretzels such as yogurt-covered pretzels which, although many companies claim are healthier than chocolate-covered varieties, can contain shocking amounts of added sugars. Added sugars, when eaten in excess, can be linked to type 2 diabetes, cardiovascular disease, and fatty liver disease amongst other issues, so it's important to eat these added sugars in small quantities.

• Protein/Additional Nutritionals: Each of the brands chosen in this round-up contains at least 1 gram of protein and provides other nutrients such as fiber, potassium, and/or iron. Pretzels, depending on how they're made, can be a source of different nutritionals, and depending on the oil in which they're prepared, can contain omega-3 fatty acids as well. By looking for sneaky nutritionals, you can fuel yourself while snacking, and you may be able to stay fuller for longer, reducing cravings and binge eating before your next meal.

The 8 Best Pretzels On The Grocery Shelves

Best: Fitjoy Pretzels

Fitjoy pretzels are an all-around great choice, as they have no added sugar, a mere 3g of fat, and even boast a gram of protein. Additionally, one serving of Fitjoy pretzels provides 2% of your daily potassium needs which can help maintain a regular heartbeat and prevent potassium deficiency. These pretzels are A-okay for those with Celiac or gluten intolerance as they're grain-free and certified gluten-free.

RELATED: 10 Best Tortilla Chips—and 3 to Avoid, According to Dietitians

Best: Savor by Suzie Pretzels, Roasted Garlic and Herb

Mother-created after her daughter was diagnosed with both Celiac disease and being on the autism spectrum, these delicious little wonders are gluten-free, vegan, kosher—and the list goes on. With no added sugars, 1 gram of fiber, and 1 gram of protein, this is a great alternative to your normal snacking. The garlic and herb variety is to drool over, and Savor by Suzie pretzels come in a variety of different flavors with each bag raising awareness of and providing employment for autistic and neurodiverse people.

Best: BeyondTwistz Pretzels

BeyondTwistz pretzels boast a highly unique quality—a whopping 18 grams of protein per serving! Sourced from pea and wheat protein, these plant-based pretzels are also high in fiber at 4 grams per serving with no added sugars, and if that's not enough, each serving also provides 15% of your daily iron needs. No more empty snacking here as these pretzels genuinely provide a nutritional benefit and will help you stay full until your next meal rolls around.

RELATED: 10 Best Low-Carb Vegetables for Weight Loss

Best: Real Food From The Ground Up Cauliflower Pretzels

Made of cauliflower and cassava, these delicious pretzels are certified gluten-free and come with no added sugar. They feature the perfect amount of saltiness and even provide 2% of your daily iron, calcium, and potassium needs! How do they do this? These pretzels are created with a vegetable blend of spinach, broccoli, carrot, tomato, beet, and shiitake mushroom —but we promise you can't taste the veggie medley. All you taste is that classic pretzel crunch.

Best: Snack Factory Organic Pretzel Crisps

Do these count as pretzels? We say they do! Snack Factory's USDA-certified organic pretzel chips are thin and deliciously snackable, perfect for healthy dips like hummus or guacamole. These pretzel chips have no fat and a lower sodium count than many pretzels on the market which is a definite benefit so that you're not exceeding your daily recommended sodium intake in one sitting. These pretzels also contain only 1g of added organic cane sugar, so you won't be inhaling too much hidden sugar, either.

Best: Whisps Cheese & Pretzel Bites

Sometimes, we need a little more than just pretzels at snack time. To make these snacks, Whisps took their delicious 100% real cheddar cheese, and pieces of perfectly salted pretzels and baked them together into a crunchy bite. This delicious combination makes for a pretzel snack with a whopping 7 grams of protein and 0 grams of sugar. With a combo like pretzels and cheese, what's not to love?

RELATED: I Tried 9 Non-Dairy Cheeses, & I'd Only Buy These 6 Again

Best: 365 Whole Foods Pretzels

Whole Foods 365 brand offers a wide selection of healthier snacking options, and their pretzels are no exception. Each serving of these pretzels provides 2g of fiber and 3g of protein with very little fat composition and no added sugar. As these pretzels do contain soybean oil, we want to note that limited consumption—like all things—is not a bad thing despite its bad rap.

Best: Snack Factory Sea Salt Pretzel Crisps Bites

Pretzel chips are a great alternative to your classic potato chip as they are naturally lower in fat and calories while providing 3g of protein and 6% of your daily iron needs per serving. These pretzel crisps also only have 1g of added sugar which, although we would prefer none at all, is still much better than certain other snacks which, on top of hidden sugars, can feature unwanted ingredients such as artificial dyes (Red-40, specifically) and artificial sweeteners to claim a certain level of nutritional value. We say opt for these at your next party, and they're sure to be a hit.

2 Unhealthy Pretzels To Avoid

Worst: Unique Snacks Extra Salt Splits

With almost 1,000 milligrams of sodium per serving, these pretzels can't be considered "healthy" and may even pose some health risks for those who are already experiencing hypertension or other heart-related issues. Although the FDA recommends up to 2,300 milligrams of sodium a day per the average adult, this number dramatically drops to about 1,500 milligrams—as recommended by the ADA—if you're already facing high blood pressure. Therefore, if you do choose to indulge, we recommend that you don't exceed the serving size and drink lots of water when you are finished to balance out the extra sodium intake.

RELATED: 12 Unhealthiest Instant Oatmeals—Ranked by Sugar Content 

Worst: Utz Sourdough Special Pretzels

At first glance, the packaging on these Utz Sourdough Pretzels makes it seem like this is a long-lost recipe from the "Old Country", and therefore, it has to be healthier, right? Unfortunately, only five of these pretzels contain 450 milligrams of sodium. As most of us aren't sitting down to eat only five pretzels, it's easy to overindulge, and with little added nutritional value and a high sodium count, these little guys just aren't worth the health risks.

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The post The 8 Healthiest Pretzels at the Grocery Store—and 2 To Avoid appeared first on Eat This Not That.

Many dishes—as can be seen at a myriad of chain restaurants around the country—may contain added sugar that both enhances flavor and even makes the food look more presentable. But too much added sugar can lead to health concerns such as chronic inflammation, high blood sugar (hypertension), and even the lesser-known non-alcoholic fatty liver disease, it's important to stay vigilant and check your nutritionals before consuming. And while you are checking out the nutritionals, watch out for too much sodium and saturated fat to support your health.

We do understand that performing a grand assessment of the nutrients provided by each menu item can be hard, especially if you're standing in a busy line before starting your morning commute. To help you navigate this impressive menu, we've gone ahead and sorted through 10 breakfast categories on Panera's menu, offering an at-a-glance view that shows the "best" and "worst" options in which to indulge.

Sandwiches

Best: Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat

Our top choice for the healthiest Panera sandwich is the Avocado, Egg White, Spinach, and Cheese on their delicious multigrain bagel flat. "I like that this sandwich includes 19 grams of protein, a great amount for breakfast," says Kacie Barnes, MCN, RD, a Dallas-based registered dietitian. "With tomatoes, avocado, some spinach, and the multigrain bagel, you'll get some digestion-friendly fiber. It's much lower in saturated fat than some of the other sandwich options as well."

RELATED: Every Panera Soup—Ranked by Nutrition

Best: Scrambled Egg and Cheese on Brioche

Panera's Scrambled Egg and Cheese on Brioche sandwich "packs 21 grams of satisfying protein into 390 calories," says Melissa Mitri, MS, RD Nutrition Writer and Owner of Melissa Mitri Nutrition. The best part about this sandwich is that you can really up your nutritional ante by customizing your order with "extras like spinach to up the fiber, vitamins, minerals, and antioxidants" which will help keep you regular and satiated until it's time to indulge in your next meal.

Worst: Sausage, Scrambled Egg & Cheese

At 820 calories, this sandwich has the highest calories of all breakfast sandwiches on the list. Of course, we know that calorie count isn't necessarily an indication of nutritional deficiency, but this sandwich doesn't tick many nutritional boxes. With 51 grams of fat—and a whopping 20 grams of saturated fat—which far exceeds the American Heart Association's recommendation of only about 13 grams of saturated fat per day. Believe us, you can find high-protein options elsewhere on the menu.

Worst: Ham, Egg & Cheese on a Cinnamon Cruch Bagel

This sandwich which, although doesn't seem too bad upon first glance, has a whopping "34 grams of sugar, most of which is added. Given only 1 out of 10 Americans consumes the recommended amount of fruits and veggies, this produce-lacking option doesn't contribute to reaching your daily goals," says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. Plus, no one wants to experience the inevitable sugar crash in the middle of the work day.

RELATED: I Tried 7 Store-Bought Bagels & There's Only One I'd Buy Again

Baked Egg Souffles

Best: Spinach & Artichoke Souffle

"While this is not the lowest calorie souffle on the menu, it is the most well balanced containing 3 grams of fiber and 18 grams of protein," says Mitri. It's important to remember to look at the whole picture when choosing what to eat, and as spinach provides essential nutrients like iron and artichokes are chocked full of antioxidants, this is a truly well-balanced meal.

Worst: Spinach and Bacon Souffle

Perhaps unsurprisingly, our unhealthiest choice for egg souffle is the Spinach and Bacon Souffle which contains a whopping 970m grams of sodium. The American Heart Association recommends no more than 1,500m grams of sodium per day for most adults, so this one sandwich almost totally eats up your daily allotment. Too much sodium can lead to cardiovascular disease and even heart attacks, so you really want to keep a close eye on your consumption.

Parfaits, Fruit Cups, and Oatmeal

Best: Greek Yogurt with Mixed Berries Parfait

"This is a home run breakfast with 19 grams of protein and health-promoting ingredients like nuts and berries," says Barnes. With 16 grams of protein from the yogurt and naturally occurring sugars from the fruit (don't let that sugar count scare you), this is a very filling and heart-healthy breakfast option. "I would leave off the honey because it's sweet enough without it!" continues Barnes, and removing the honey will cut down on your overall calorie counts which can be important if you're working toward weight loss, specifically.

Worst: Seasonal Fruit Cup

You may be thinking that we're nuts for this one—fruit is one of the healthiest foods you can eat, right? And yes, it is! However, we want to emphasize that fruit on its own is not exactly a well-balanced meal that will keep you satiated for long periods of time. We recommend that you add fruit to your meal, not make fruit your entire meal. Otherwise, fruit will pass through your system pretty quickly and may even lead to a bit of a sugar crash.

Pastries & Sweets for One

Best: Croissant

Of course, no one ever said that pastries were what we consider traditionally "healthy." However, Panera's classic croissant is the healthiest option on the menu at only 270 calories and 4 grams of sugar. This croissant also boasts 5 grams of protein, so you actually may feel satiated after noshing on this quick-and-easy snack.

RELATED: 7 Restaurant Chains That Serve the Best Muffins

Worst: Vanilla Cinnamon Roll

Panera's Vanilla Cinnamon roll takes the cake in terms of unhealthiest pastry. "This one has extremely high added sugar content with 71 grams of sugar," says Kacie Barnes, RD, "that's 284 calories from sugar alone." Although this cinnamon roll does have 9 grams of protein, the ensuing sugar crash will probably have you feeling like you need a nap. If you do choose to indulge, we recommend that you do so infrequently, as intake of too much added sugar can lead to a slew of health issues including inflammation, cardiovascular disease, and even type-2 diabetes.

Bagels

Best: Multigrain Bagel Flat

No matter what you're consuming, the key to health is portion control. Portion control is critical for weight management as it reduces obesity risk. Little steps like choosing Panera's Multigrain Bagel Flat over more doughy varieties can be a great portion control option. This bagel boasts 7 grams of protein and a lower fat and sugar count than many other options.

Worst: Cinnamon Crunch Bagel

"This [bagel] surprisingly has 2 times the sugar you'd find in a Dunkin Donuts donut, with 34 grams of sugar per bagel," says Barnes. As per American Heart Association's guidelines, this one bagel (before you even slather on the toppings), "contains about the maximum amount of added sugar an adult should have in an entire day." If you do indulge, you'll probably want to carefully watch your sugar intake for the rest of the day. As that's no fun for anyone, we recommend it avoiding altogether.

Scones

Best: Mini Blueberry Scone

Here's another great example of where portion control is important. Panera offers both a blueberry and orange scone, and both varieties come in "mini" varieties that are just as satisfying with less than half of the fat and sugars found in the regular sizes. These make great occasional treats to satisfy your sweet tooth without using up your entire recommended daily nutritional limits. Don't forget to eat a little something else that contains more protein (like eggs) during your breakfast, as this will help keep you full for longer.

Worst: Orange Scone

With 38 grams of sugar, this orange scone takes the cake (no pun intended) in terms of the unhealthiest scone. Although you only have two options—orange and blueberry—this one does have an extra gram of fat and a whopping 12 grams more sugar than the blueberry variety. Yes, this scone does have 9 grams of protein which can help keep you full, but the benefits of this are most certainly canceled out by the sluggishness you're certain to feel after indulging.

Muffins & Muffies

Best: Chocolate Chip Muffie

The best muffin option at Panera is, by far, their "Muffie" option which, is another term for a muffin-top (which is the best part anyway, right?). The chocolate chip muffin has far fewer calories and nearly half the sugar of their full muffins. Notably, this muffie also contains less than half of the sodium contained in Panera's muffins—this is important, as too much sodium (which is often inconspicuously found in sweet treats), can lead to multiple health concerns, including high blood pressure and cardiovascular disease.

RELATED: 10 Unhealthiest Store-Bought Cookie Doughs To Avoid

Worst: Pumpkin Muffin

This muffin is made with real pumpkin which is a great source of beta-carotene (vitamin A) and antioxidants, yet its health benefits are eclipsed by its excessive sugar and fat counts. This far exceeds the AHA's recommended 25 grams of sugar per day. And, as Americans are far exceeding this daily limit—according to a 2012 study, Americans are consuming an average of 77 grams per day—this can directly contribute to a slew of health issues if consumed frequently. As always, enjoy with an eye to portion control.

Espresso Bar (Hot)

Best: Hot Americano

Ah, coffee! What a beautiful smell on a hectic morning. Despite earning a bad rap over time due to coffee's high caffeine content, coffee has been proven to host a slew of health benefits. A meta-analysis showed a correlation between coffee consumption and a decrease in Alzheimer's risk while one study review showed a potential correlation between coffee intake and weight management. Of course, these benefits are lessened when you add highly-sweetened coffee creamers to your morning cup. So, we recommend a splash of milk or a non-dairy substitute to get some nutritional bulk without the unnecessary crud.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Worst: Caramel Latte

Yep, you read that right—42 grams of sugar for one latte. Instead of consuming something that could keep you full and satiated until your next meal, indulging in one of these drinks doubly exceeds your daily recommended sugar limits as well as 20% of your daily caloric needs if following a 2,000-calorie-per-day lifestyle. This drink offers no fiber, either, but does consist of over half your daily saturated fat limit. Need a little sweetness? Add some naturally-occurring sweeteners like Stevia to your morning cup of Joe.

Espresso Bar (Cold)

Best: Iced Caffe Latte

Panera's Iced Caffe Latte is the best option out of all their cold espresso bar options as it boasts the fewest calories, fat, and sugar all while still providing 11 grams of protein from the milk. The only ingredients in this drink are reduced-fat milk and espresso, so you can rest assured that you're not getting a whole lot of empty nutritionals that you didn't sign up for. If you have an intolerance or allergy, you can easily substitute dairy milk for a plant-based alternative.

Worst: Frozen Caramel Cold Brew

With a whopping 58 grams of sugar and only 5 grams of protein, Panera's Frozen Caramel Cold Brew is our top contender for the unhealthiest iced drink at the espresso bar. This frozen drink features caramel syrup, a caramel drizzle, and whipped cream so that it resembles a milkshake more than a morning cup of coffee. With so much sugar, these drinks can easily become addictive, so make sure to only indulge occasionally—and maybe even hold the whipped cream and caramel drizzle to save on a sweetness overload.

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Yogurt is a great food to include in your diet for weight loss. Each serving can provide live and active cultures—aka, probiotics—which directly benefit gut health and may lead to ultimate weight management, depending on the strains used. Other data suggests that yogurt can impact weight and reduce the risk of type 2 diabetes through its positive effects on appetite control, the benefits it can pose on the gut microbiota, and by replacing less healthy foods.

Unlike what you may have grown up with, yogurt isn't the sugary, low-protein product it used to be. Companies are taking active steps to provide healthier and more delicious options on grocery store shelves, including making yogurts that can help you lose weight.

To help you make healthy choices, we asked dietitians for their expert advice on how to choose the best yogurts for weight loss.

How we chose the best yogurts for weight loss

Among the sea of yogurt choices out there, it can be hard to navigate which ones can support weight management goals and which ones should be reserved for a dessert-type treat.

Here are some criteria we tried to stick to when choosing the best yogurts for weight loss:

• It should be free from added sugars or contain minimal added sugars. Added sugars are not the same as naturally occurring sugars, say, those found in fresh fruit (which, by the way, make a great topping). Too much indulgence in added sugars can have pro-inflammatory effects and/or weight gain. Some yogurt products have loads of added sugars added to their recipes. Added sugars add additional sweetness to the yogurts, but they also add empty calories.

• It should contain protein. As a registered dietitian, I suggest choosing high-protein options (at least 10 or 11 grams or higher per serving). Protein is a satiating macro, which can help people eat less in the long run and help their weight loss goals. The yogurts we choose have protein to help promote satiety.

• It should be low in saturated fat. Fat can be a satiating macro, however, including too much saturated fat in the diet may negatively impact heart health.

Remember, which yogurt you choose is just as important as what you add to your yogurt. Try staying away from toppings that are considered added sugars (yes, honey is considered an added sugar when added to a dish) and lean on fruit for some extra flavor.

The 11 best yogurts for weight loss

Taking the first step in your weight loss journey is the hardest part, but we're here to help. Start by checking your fridge for low-protein, high-added-sugar yogurts, and save those to enjoy as a dessert instead of a weight management-supporting food. And when you are ready to stock your fridge with the best yogurts that may support weight loss, here are some great options.

Two Good Yogurt, Vanilla

"I love Two Good Greek Yogurt with only 2 grams of naturally occurring sugar per 5.3-ounce cup with stevia for enhanced sweetness," says Lauren Harris Pincus, RD registered dietitian and owner of Nutrition Starring You. This yogurt is not "syrupy sweet like many varieties on the market," and these yogurts pack "12 grams of protein per serving with no artificial sweeteners and no added sugar," she continues. Two Good yogurts come in a variety of flavors including their "Good Save" line which features lemon, blueberry, and pumpkin, all of which are made with real fruit puree from "rescued" fruit that, otherwise, would have gone in the trash.

RELATED: The 15 Healthiest Yogurts on Grocery Store Shelves

siggi's Plain Icelandic Yogurt

"Siggi's is one of my favorite yogurt brands, as it has a creamy texture, good flavor, and packs a nutritional punch," says Melissa Mitri, MS, RD Nutrition Writer and Owner of Melissa Mitri Nutrition. This yogurt is sure to keep you satiated—and perhaps reduce any snack cravings—as it contains 15 grams of protein per serving and only 90 calories. "It also contains no added sugar and includes live active cultures such as Lactobacillus acidophilus that may support gut health," says Mitri, and probiotics such as these "can be beneficial for gut health, which may be linked to weight management."

Icelandic Provisions Skyr, Plain

Skyr has made our list twice as it's rising in popularity across the nation – and with good reason. Skyr is a creamier, thicker version of more "traditional" French yogurts. Icelandic Provisions Skyr's plain yogurt option is perfect for those trying to lose weight as it has no added sugars (unlike some of their flavored options). If you want some flavor in there, we recommend adding natural sugars like fruit or honey which also add a nutritional boost instead of "empty" calories.

FAGE Total 0%: Nonfat Greek Yogurt

If you're not super into flavored yogurts, plain Greek yogurts offer a delicious tanginess to which you can easily add your own toppings so that you know exactly what's going into your morning breakfast. Adding "fruits, nuts, seeds, or cereal" to your yogurt "provides a balanced meal or snack featuring protein, fiber, and healthy fats," says Lauren Harris Pincus, RD. We're big into FAGE plain nonfat Greek yogurt, specifically, as it boasts 16 grams of protein per serving, 15% of your daily calcium needs, and 4% of your daily value of potassium—what's not to love?

RELATED: 9 Highest-Protein Yogurts on Grocery Store Shelves

Thor's Skyr, Vanilla

This American-made Skyr brand offers quite a lot of protein given its 6-ounce serving size. With a whopping 18 grams of protein, this is a great option for those who want a filling, nutritious snack that will curb cravings. This skyr is made with casein protein which specifically releases energy at a slower rate which can make you feel fuller for longer. The best part is, no matter which flavor you choose, all of their yogurts have very high protein counts (anywhere from 17-21 grams) with low fat counts.

Chobani Zero Sugar, Key Lime Pie

Chobani's Zero Sugar yogurt line comes with a whopping 11 grams of protein per 5.3-ounce cup: and with only 60 calories, this is a great option for those trying to lose weight. "It is sweetened with non-nutritive sweeteners allulose, stevia, and monk fruit, and has live active cultures, no preservatives, and color from turmeric and vegetable juice concentrate," says Lauren Harris Pincrus, RD. These yogurts also make great dessert swaps as these zero-sugar cups are available in flavors as varied as key lime pie, milk and cookies, and strawberry cheesecake.

Kite Hill Plant-Based Greek Yogurt

Founded by chef Tal Ronnen, Kite Hill yogurts are delicious plant-based alternatives to your traditional dairy yogurts. Kite Hill is on a mission to dispel the myth that a plant-powered diet can't provide ample nutrients. Just look at their protein count—17 grams of protein per serving with only 140 calories to boot! Both plain and vanilla varieties are made with almond and soy milk, and they come with no added sugars and lots of gut-friendly live and active cultures.

RELATED: 12 Lactose-Free Yogurts You'll Love

Plain Oikos PRO High Protein Yogurt

Take a look at that protein count. Don't believe us? Check out their website. Oikos has upped the ante with their "PRO High Protein" yogurt line. In only ¾ cup, you get 25 grams of protein (more than what you get when you eat 3 ounces of chicken!) with only 4 grams of naturally occurring sugars (no added sugars here!). This is a big game-changer for those who are tired of their protein shakes and the unnecessary calories they provide. Now, you can have a deliciously filling breakfast or snack that will energize you for the day ahead.

Wallaby Organic Aussie Greek Style Plain Yogurt

Although we can't pinpoint exactly what makes this yogurt "Aussie-style," we do know that it's delicious and creamy without the tangy taste that some consumers don't love. This USDA-certified organic yogurt provides 16 grams of protein and 15% of your daily calcium needs per ¾-cup serving. This yogurt also provides 6% of your daily potassium needs, and as studies show that potassium may reduce cardiovascular risks such as heart disease or stroke, this yogurt offers a real nutritional punch.

Activia Fiber

If you really can't do without a yogurt that is made with added sugars, this one is our top pick. Not only does Activia boast strains of probiotics that have been clinically studied, but this variety contains 3 grams of fiber, a nutrient that may promote satiety and, in turn, promote weight loss.

RELATED: The 10 Healthiest High-Fiber Foods You Can Eat

Aldi Plain Non-Fat Greek Yogurt

"I'm a big fan of Aldi plain nonfat Greek yogurt for weight loss," says Lisa Andrews, MEd, RD, LD Owner, Sound Bites Nutrition. With only 90 calories and 16 grams of protein, this is a great option to keep you satiated throughout the day. "I like to pair it with fresh or frozen fruit to add sweetness and toss in chopped almonds, walnuts, or pistachios for crunch. A recent narrative review of studies indicates that Greek yogurt may play a role in reducing the risk of metabolic diseases, including obesity," says Andrews.

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Varieties of true teas—which are teas that are derived from the camellia sinensis plant and include green, black, oolong, and white—have been linked to a slew of health benefits, including reduced stroke risk, a reduction in LDL "bad" cholesterol, reduced risk of certain cancers, and better cognitive health.

Herbal teas, on the other hand, are infusions made from plants, herbs, spices, or flowers, excluding traditional tea leaves from the Camellia Sinensis plant. Unlike black, green, oolong, or white teas, herbal teas do not contain caffeine. Different herbal teas offer different potential benefits. For example, chamomile tea is often associated with calm and sleep, while peppermint tea might assist with digestion.

When it comes to quality teas, some varieties on grocery shelves are not to be missed. We rounded up 11 of the best tea brands to help you better navigate the tea aisle and find yourself the coziest high-quality cup possible. We recommend drinking with fuzzy slippers, if possible.

Read on, and for more, make sure to check out these 6 Best Immune-Boosting Drinks to Fight Off Sickness.

Traditional Medicinals Organic Throat Coat Tea

"This caffeine-free herbal tea is a secret remedy for singers and public speakers who need to keep their voices in tip-top shape," says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.

"It contains both licorice root and slippery elm bark, which can help soothe the throat," she continues. And if you're not super into that tangy licorice taste, consider other Throat Coat varieties available, such as Eucalyptus and Lemon Echinacea. This organic blend is certified USDA organic and the ingredients are ethically sourced.

RELATED: 6 Best Teas To Boost Metabolism and Lose Weight

Stone Hollow Farmstead Winter Wellness Tea

Stone Hollow Farmstead truly embodies the essence of farm-to-table. This mother/daughter-owned farm grows all of its ingredients on an 80-acre organic farm utilizing ethical harvesting.

This Winter Wellness herbal tea is a root-based blend that encompasses a variety of ingredients such as eleuthero root, which is a natural adaptogen that may increase endurance and metabolism, meaning it gives you a bit of a lift without the harsher side effects of coffee or energy drinks.

NOW Foods Green Kick Sencha and Matcha Green Tea

"While I won't say it's replaced my morning cup of joe, NOW Foods Green Kich Sencha and Matcha Green Tea is certainly finding more of a place in my routine thanks to its benefits when it comes to health and healing," says Elizabeth Shaw, MS, RDN, CPT, national nutrition expert and author of the For Dummies Instant Pot Cookbook and Air Fryer Cookbook.

"Green tea naturally contains caffeine and may help reduce anxiety and stress," she explains.

As a bonus, Shaw appreciates that when you pick up a container of NOW tea, the company will donate a box to a food pantry as part of their Give A Tea program.

RELATED: We Tasted 10 Green Tea Brands & This Is the Best!

Traditional Medincinals Immune Zoom Elderberry Echinacea Tea

Traditional Medicinals is a USDA-certified organic and certified B corporation, meaning that the company follows a higher standard when it comes to both environmental and social impacts.

Their Immune Zoom blend, specifically, is great for the colder months when aches and fevers abound. This tea features elderberry, which may reduce the duration and severity of the common cold and flu, and for those who are concerned, there is no traceable link between elderberry and severe respiratory illnesses. Plus, what's better for a sore throat than a piping cup of tea?

Numi White Rose Tea

Tea has been used in traditional medicines for ages now, and rose tea is perhaps one of the oldest, dating back thousands of years. Numi ups the ante, as their rose tea is both organic and Fair Trade certified. As perhaps one of the lesser-known varieties of white herbal teas, its flavor is incredibly light and floral, so it's perfect for those who don't want the heavier taste of certain black teas. Some research even shows that rose tea may ease menstrual discomfort such as cramps.

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

Leaves of Leisure Road Trip Tea

Woman-owned, organic, and fair-trade, Leaves of Leisure teas evoke moments of relaxation and self-care even during the hustle and bustle of everyday life. Started by a frazzled and over-caffeinated businesswoman, each of these teas represents a different leisure activity. One of our favorites is their Road Trip Tea, which contains ginger and turmeric root, ingredients that can aid in assuaging nausea and relieving anxiety symptoms.

Yogi Chai Roobois Tea

Love the wintery taste of chai? Yogi Tea boasts one of the best chais on the market. It's caffeine-free and certified USDA-organic, and this blend contains rooibos (which is packed with antioxidants), as well as cardamom, cinnamon, and clove for the ultimate coziness.

Like many black teas, this chai goes great with a splash of milk, if so desired, but it can also be enjoyed on its own with no added sugar necessary thanks to the no-calorie sweetness of the cinnamon.

Twinings Earl Grey Tea

Perhaps one of the best-known tea brands in the world, Twinings is available at nearly every retailer—and all around the globe. Their original Earl Grey concoction is a popular option for those who are trying to steer away from coffee and embrace the lower caffeine levels naturally occurring in tea.

This black tea is made with the classic bergamot peel for a citrus taste, as well as other natural flavors—nothing artificial here! Additionally, Twining's sachets are microplastic-free, which can't be said of all big-name tea brands.

RELATED: 25 Healthy, Low-Sugar Soda Alternatives

Pukka Tumeric Active Tea

Pukka Tea offers many delectable tea blends, each specially crafted to pinpoint a particular need. Their Turmeric Active Tea is the perfect blend for a lighter morning lift, as turmeric offers a slew of health benefits including anti-inflammatory properties, and is choked full of antioxidants. This tea is also blended with ginger and galangal, the latter of which may aid in pain management to keep you sprightly throughout the day.

DAVIDsTea Ceremonial Matcha

Matcha is a traditional Japanese green tea that has been a part of the Japanese tea ceremony for centuries. Unlike other green teas, matcha is made from shade-grown tea leaves, which are then ground into a fine powder. When you drink matcha, you're consuming the actual tea leaves, as opposed to the infused water. As a result, matcha is packed with more antioxidants and nutrients compared to standard green tea. This matcha from DAVIDsTea is made from leaves from Japan, it is certified organic, and it's delicious.

Whole Foods Green Tea

This private-label tea is organic and certified non-GMO. Green tea is a popular tea choice, and this store's choice fits the bill. With 70 tea bags provided in each box, the price point can't be beat.

Green tea contains a plant compound called flavan-3-ols, and consumption of this compound is linked to heart health benefits. Tea is the best contributor of this plant compound, as it provides greater quantities than other dietary sources.

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A detox diet, often simply termed "detox," refers to a short-term dietary intervention designed to eliminate toxins from the body. A detox can include a period of fasting, followed by a rigorous diet of fruit, vegetables, fruit juices, and water. Some detox diets also incorporate teas, supplements, and cleanses to aid the detoxification process. The primary objective of detoxing is to stimulate the liver to drive toxins out of the body, improve circulation, and provide essential nutrients for overall health.

While these diets may sound appealing, the truth is that our bodies are remarkably equipped with a natural detoxification system that includes organs like the liver, kidneys, skin, and digestive system, raising the question of whether detox diets are worth doing. The liver, often referred to as the body's detox organ, filters the blood to purify it from substances such as toxins and transforms them into waste products, which are then excreted through urine or stools. Kidneys help filter out waste from the blood and maintain a healthy balance of water, salts, and minerals in our bloodstream.

Meanwhile, the skin—the body's largest organ—provides a barrier against harmful substances and expels toxins through sweat. Lastly, the digestive system, with the aid of beneficial gut bacteria, breaks down complex foods, absorbs essential nutrients, and eliminates waste products. Together, these organs work synergistically to ensure the body is detoxified and functions efficiently.

Yet, while there aren't any foods that will magically detoxify your body from toxins, there are some things you can eat that may support your body's ability to rid itself of them. "While 'detoxification' can be a polarizing word, from a science-based perspective, detoxification—which happens primarily in the liver—is a process that requires many nutrients to function properly," shares Melissa Azzaro, RD, registered dietitian and author of A Balanced Approach to PCOS Cookbook.

Going on a strict "detox diet" hardly seems necessary, based on the medical literature. However, including some foods that support your body's ability to naturally detoxify may offer some benefits. If you are on the hunt to include more foods that support your body's natural detoxification process, here are 10 that are worth exploring.

Ideally, you will eat these foods while limiting dietary additions that can be considered "toxins," like alcohol and food with high pesticide residue. Read on, and for more healthy eating tips, check out the 10 Foods That Will Completely Turn Your Health Around in 2024.

Citrus

Azzaro highlights citrus fruits and their zest, especially grapefruit, as foods that may help support your body's detoxification ability. They are rich in vitamin C, a vital micronutrient that enhances the body's natural detoxification processes. Vitamin C is integral to producing glutathione, a compound that aids in the liver's detoxification pathways.

These fruits also contain high amounts of water, which helps hydrate the body and promote the elimination of waste products. The flavonoids in citrus fruits can protect the liver, boosting its function and health.

Azzaro cautions that people should "use caution with grapefruit, as it interacts with many medications due to its effects on liver enzymes."

RELATED: The 10 Worst Eating Habits for Inflammation

Broccoli

"Cruciferous vegetables (like broccoli, broccoli sprouts, cabbage, arugula, and radishes) support detoxification because they're high in sulforaphane and indole-3-carbinol, as well as in fiber and other antioxidants, which support multiple phases of detoxification," says Azzaro.

Sulforaphane is a compound that helps support an important phase of the body's natural detoxification process (phase 2). Indole-3-carbinol (I3C) is a plant compound that is converted in the stomach to several compounds, including diindolylmethane (DIM). Both I3C and DIM are antioxidants and stimulators of natural detoxifying enzymes in the body.

Antioxidants protect the body from oxidative stress, while fiber helps move waste through the digestive system.

Berries

"Berries are another high-antioxidant, high-fiber category of foods that support detoxification, with blueberries and pomegranate topping the list," Azzaro shares.

Both blueberries and pomegranates are impressive sources of antioxidants. Antioxidants play a role in combating oxidative stress, a key factor in the build-up of toxins in the body. By neutralizing harmful free radicals, antioxidants aid in detoxification.

Berries contain a unique plant pigment called anthocyanin (the compound that helps give these fruits those gorgeous deep hues). Anthocyanins may contribute to the activation of an important phase of the natural detoxification process, highlighting why these fruits can be included in a diet for those focused on supporting the detoxification process.

RELATED: 10 Best Eating Habits to Help Boost Your Metabolism

Onions and garlic

"Foods that are high in sulfur can also support Phase 2 detoxification," says Azzaro. She describes high-sulfur foods as "stinky" foods, aka foods that have a pungent scent like onions and garlic. She also includes egg yolks and cruciferous vegetables in the sulfur foods list.

Eating sulfur-rich foods may increase the body's glutathione level. Glutathione is an antioxidant that is involved in the body's natural detoxification process, helping the body rid itself of certain toxins.

In addition, garlic and onions contain allicin, a compound that may support liver health.

Nuts

Nuts are an excellent food to incorporate into a detox process-supporting diet. They are teeming with nutrients that support the body's natural detoxification process, such as fiber, which aids digestion and promotes the elimination of toxins through the digestive tract.

Nuts are also high in antioxidants like vitamin E, which can help to neutralize harmful free radicals in the body. Additionally, they contain essential healthy fats and amino acids, particularly arginine, glutathione, and methionine, which may support liver health. Furthermore, nuts are a source of plant-based proteins. Azzaro notes "We need enough protein to be able to make the enzymes required for detoxification."

RELATED: 7 Best Antioxidant-Rich Foods to Reduce Inflammation

Flaxseeds

These tiny seeds pack a nutritional punch, being a source of lignans and soluble fiber, compounds that  "can bind to excess hormones in the gut and help your body remove them through stool," says Azzaro.

Lignans are a specific group of chemical compounds found in plants, classified as polyphenols. They are most notably present in flaxseeds, but can also be found in other seeds, grains, and fruits and vegetables.

Pro tip: grind your flaxseed before eating them to ensure your body can utilize all of the compounds found in these tiny seeds. The protective shell of flaxseeds may prevent the absorption of the nutritional benefits they offer.

Turmeric

Turmeric, a vibrant yellow spice, is another potent detoxifying food. The active compound in turmeric, curcumin, has powerful anti-inflammatory and antioxidant properties. These characteristics make it excellent for detoxification, as it aids in protecting the liver, a critical organ for toxin removal.

Curcumin may also stimulate the production of glutathione, an antioxidant that the body uses to support the detoxification process.

RELATED: 6 Best Drinks to Relieve Bloating Instantly

Watermelon

Watermelon is a refreshing fruit composed of over 90% water, which aids in cleansing the body and flushing out toxins through the urinary system. In addition, watermelon is a source of citrulline, an amino acid that plays a positive role in the urea cycle (the process of converting ammonia into urea before being excreted in the urine).

Plus, it's packed with essential nutrients like vitamins A, C, and B6, along with potent antioxidants lycopene and beta-carotene. These antioxidants help to neutralize harmful free radicals in the body, supporting overall health and wellness.

Cranberries

Your kidneys play a pivotal role in your body's ability to get rid of toxins in different ways. Therefore, maintaining kidney health is a key part of supporting your body's detoxification abilities.

Cranberries are renowned for their supportive role in kidney health. They contain a unique type of antioxidant known as proanthocyanidins, which help prevent harmful bacteria from adhering to the urinary tract walls, thereby reducing the risk of urinary tract infections. Additionally, cranberries possess anti-inflammatory and antioxidant properties.

RELATED: The 30 Best Healthy New Grocery Products of 2023

Water

Yes, we know that water isn't technically a food. But consuming enough water is incredibly important when trying to support your body's ability to detoxify (aka rid itself of certain toxins). "We need enough water to make toxins water soluble so they can be disposed of in our urine and stool," says Azzaro.

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Inflammation is the body's natural response to injury, infection, or irritation. And even though the wellness world makes inflammation sound like a bad word, sometimes, inflammation can be a good thing. If you experience an injury or infection, acute inflammation acts as the body's first line of defense. When a foreign pathogen enters your body or an injury occurs (like when you stub your toe—the worst!), your immune system triggers an inflammatory response, resulting in immune cells moving toward the site of injury or illness to help heal.

But while acute inflammation can be an important part of keeping your body healthy, chronic inflammation is another story. Persistent inflammation is linked to numerous health conditions such as metabolic syndrome, cardiovascular disease, type 2 diabetes, and non-alcoholic fatty liver disease. It can cause tissue damage and organ dysfunction over time and is also associated with autoimmune disorders where the body's immune system mistakenly attacks healthy cells.

So, why does chronic low-grade inflammation happen? A combination of genetics, dietary choices, lifestyle habits, and exposure to certain environmental toxins may be to blame. When it comes to diet, eating certain foods has been linked to inflammation in the body. Processed meats, trans fats, refined sugars, and alcohol are common foods and drinks that people limit or avoid when trying to reduce chronic low-grade inflammation.

As for the dietary habits that may help fight chronic low-grade inflammation? Here are ten of the best eating habits that you may want to explore.

Eat fish twice a week.

The American Heart Association recommends eating two servings of fish (particularly fatty fish) every single week—a goal most Americans are not meeting. "Salmon provides quality protein, essential omega-3 fatty acids EPA and DHA, vitamin D, and other nutrients," Caroline Thomason, RD, CDCES, a Washington, DC-based dietitian and nutrition partner with Alaskan Seafood shared.

"EPA and DHA have proven anti-inflammatory properties, and you won't find better food sources than fatty fish". Thomason recommends salmon out of Alaska, as all Alaskan seafood is guaranteed to be wild and sustainably caught, which means it's low in contaminants.

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

Include more nuts in your diet.

Nuts may be best known as a plant-based source of protein. But they also deserve to get attention over their rich phytochemical content, a factor that may help combat inflammation. Data has shown that higher nut consumption was associated with lower C-reactive protein (a marker of inflammation).

Pistachios are a complete source of plant-based protein (aka they provide all of the essential amino acids) that may be a noteworthy nut to include in your diet if you are trying to fight chronic inflammation. Several reports have demonstrated the effectiveness of pistachio against oxidative stress and inflammation. And a study published in Nutrients showed that the polyphenol extracts from pistachios have anti-inflammatory properties.

Consume dairy foods.

"There have been three systematic reviews (these are research studies that compile the results of several other research studies) over the last six years showing dairy foods – specifically milk, cheese, and yogurt – have neutral to beneficial effects on inflammation," Kerry Hackworth, MS, RD, LDN, Director, Nutrition Affairs at National Dairy Council, shared.

She also highlighted an inflammation ranking system that was published in The Journal of Nutrition. This system listed dairy foods (both whole-fat and low-fat milk, cheese, and yogurt) as one of the top food groups that were linked to lower levels of inflammatory biomarkers.

RELATED: 9 Highest-Protein Yogurts on Grocery Store Shelves

Add watercress to your plate.

Watercress is a unique aqueous green vegetable that adds a slightly peppery taste to your plate. It is jam-packed with many nutrients and it is a low-calorie food.

Watercress is also a natural source of a compound called phenylethyl isothiocyanate (PEITC). This bioactive compound has anti-inflammatory effects, helping people potentially reduce certain markers of inflammation. It also has been shown to offer anti-cancer properties, making this veggie a doubly positive addition to a healthy diet.

In the same ranking system that listed dairy as an anti-inflammatory food, cruciferous vegetables were among one of the top anti-inflammatory foods as well.

Cook with olive oil.

Incorporating olive oil into your diet can also play a crucial role in fighting inflammation. Extra virgin olive oil is high in antioxidants known as polyphenols, which possess anti-inflammatory properties. A particular polyphenol called oleocanthal has similar anti-inflammatory effects as ibuprofen. Moreover, olive oil is heart-friendly and can help reduce the risk of chronic diseases. Whether used for cooking or as a salad dressing, adding olive oil to your meals can significantly contribute to an anti-inflammatory diet.

RELATED: 13 Highest-Quality Olive Oils on Grocery Shelves

Enjoy berries for dessert.

Berries, like strawberries, blueberries, and raspberries, are not only delicious and free from added sugar, but also packed with a variety of anti-inflammatory compounds. They are high in anthocyanins, which are flavonoids that give berries their vibrant color and have potent antioxidant and anti-inflammatory effects. Studies have shown that these compounds can have anti-inflammatory effects, highlighting how including them in your diet may offer important health benefits.

Limit or avoid alcohol.

Another key factor in managing inflammation is moderating alcohol consumption. While moderate drinking—up to one drink per day for women and two drinks per day for men—may have some protective effects on the heart, excessive alcohol consumption can lead to a host of health problems. High levels of alcohol intake may promote inflammation in the body, contributing to chronic diseases such as liver disease, heart disease, and certain types of cancers.

Try enjoying a glass of pomegranate juice in a wine glass for a wine-like booze-free drink that provides a compound with inflammation-fighting effects called ellagitannins.

RELATED: The 15 Best Non-Alcoholic Drinks You'll Actually Like

Have an apple with nut butter at snack time.

Apples are an excellent addition to an anti-inflammatory diet. Not only are they a rich source of dietary fiber, which aids in digestive health, but they also offer a substantial amount of quercetin. Quercetin is a flavonoid known for its strong antioxidant properties and it may help manage chronic inflammation.  Scientific research suggests that quercetin can help in the prevention and treatment of various inflammatory diseases such as heart disease, inflammatory bowel disease, and arthritis. Remember, an apple a day keeps the doctor away!

Pairing your apple with some natural nut butter can give your snack a one-two punch in the anti-inflammatory department.

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

Swap soda with sugar-free seltzer.

Sodas and other sugary beverages should be avoided on an anti-inflammatory diet. These drinks are high in added sugars, which can trigger a surge in insulin levels and promote inflammation. Moreover, they offer no nutritional value and can lead to weight gain, which itself is a risk factor for inflammation. Opt for sugar-free alternatives like seltzer water if you can't do without that effervescence that soda offers.

Sip on green tea.

Instead of drinking that sugary soda, try a cozy mug of green tea instead to fight inflammation. Green tea contains a compound called epigallocatechin-3-gallate (EGCG) which may have anti-inflammatory effects.

If you are going to start drinking green tea to help fight chronic low-grade inflammation, be sure to limit or avoid adding excessive amounts of added sugars, as this addition may have pro-inflammatory effects.

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Of course, yogurt also provides necessary nutrients such as calcium and potassium, and even plant-based yogurts which, with the rise of plant-based diets gaining popularity, have become more popular in recent years, provide ample amounts of these nutrients amongst others. Nearly all yogurts on grocery store shelves are also going to feature live and active cultures (which are either produced naturally in dairy yogurts or are added to plant-based yogurts) which promote a healthy gut microbiome – which may support gut health, immune health, and more.

Clearly, we are big yogurt fans over here – especially when they are low in added sugars, contain live and active cultures, are free from loads of artificial ingredients, and provide an impressive amount of protein.

While there are many "best" yogurt options available in our local grocery aisles, we made a list of 15 dietitian-approved top picks to help you navigate this at times, seemingly saturated category.

The 15 Best Yogurts On The Grocery Shelves

Siggi's Non-Fat Skyr, Plain

Siggi's plain non-fat yogurt is a top pick, "because it's high in protein, with 19 grams per serving, and low in fat and sugar," says Melissa Mitri, MS, RD, Nutrition Writer and Owner of Melissa Mitri Nutrition. And what is skyr, exactly? At its simplest, skyr is an Icelandic traditional yogurt that uses four times the amount of milk than regular yogurt. And "since yogurt is made with fermented milk, it also contains probiotics necessary to maintain a healthy gut."

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

Icelandic Provisions Skyr, Plain

Again, we see the rise in popularity of Icelandic Skyr, a thicker, creamier version of what we in America know as traditional yogurt. Icelandic Provisions offer a variety of different flavors but do be on the lookout for high added sugar counts in some of their flavor options. We're a big fan of the plain yogurt, as it has a mere 3 grams of naturally occurring sugars and no added sugar. Additionally, this skyr provides 14% of your daily calcium needs which directly supports stronger bones and healthy cardiac function.

Stonyfield Organic Whole Milk Probiotic Yogurt, Plain

Made with pasture-raised milk and USDA-certified organic, Stonyfield yogurts have that classic yogurt taste that's perfect if you're not too keen on the bulkiness of Greek-style yogurts. Unlike many other yogurts, Stonyfield adds vitamin D3 to their recipe as Vitamin D is a necessary nutrient that aids in the bodily absorption of calcium, and especially during cold and flu seasons, ample Vitamin D consumption is critical to a fortified immune system.

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

Maple Hills Greek Yogurt, Plain

Maple Hill's slogan says it all: "Humane. Regenerative. Traceable." With USDA-certified organic, 100% grass-fed cows, you can really taste the difference in Maple Hill's Greek yogurts. In fact, Maple Hill is America's first and largest 100% grass-fed organic dairy milkshed. The creamery is constantly refining its products for ultimate taste, too, and its Greek yogurt is now extra creamy and melt-in-your-mouth. Add in 15 grams of protein per serving, and what could be better?

Fage 2% Greek Yogurt

"I recommend looking for yogurts with less than 5g added sugar per serving and at least 10g protein per serving," advises Mary Ellen Phipps, MPH, RDN, LD, author of The Easy Diabetes Cookbook. Her personal favorite is Fage's 2% Greek yogurt for its "texture and creaminess." Additionally, Fage has a delicious tendency to really fill your mouth, making it a more substantial option for your morning yogurt bowl. Try adding ingredients like almond butter or honey for a more natural sweetness if you're looking for that sweet kick.

Two Good Yogurt

Yogurt for a good cause? Count us in! With every purchase, Two Good donates to organizations that are dedicated to reducing America's food waste by distributing that much-needed food to those in need. Additionally, Two Good Yogurt is a healthier option than many mainstream brands as it's "deliciously creamy with 80% less sugar (2 grams per 5.3 oz. single cup)" and it features "no artificial sugars and real fruit puree," says Toby Amidor, RD. Amidor also points out the best part – these fruit purees are made from real fruit that are verified "rescued" which would have otherwise gone to waste!

RELATED: 28 Best High-Protein Store-Bought Snacks, According to a Dietitian

Chobani Zero Sugar Drink, Strawberry Cheesecake

If you're in the market for something a bit more on-the-go, Chobani's Zero Sugar Drinks are a great option to get a quick protein fix. "With 10 grams of protein per serving…their new line is also zero sugar, which cuts the calorie content nearly in half compared to their original line – all without compromising the source of protein!" says Caroline Thomason, RD, CDCES is a dietitian and diabetes educator based in Washington, DC.

Kite Hill Plant-Based Greek Yogurt

For those following a plant-based diet, a great choice is Kite Hill's Plant-Based Greek Yogurt, which "provides 17 grams of plant protein from almond milk and soy and only 140 calories per serving," says Mitri. This high protein count is great for those who need to supplement their protein from non-meat sources, and consumers will also benefit from the added cultures that are necessary to maintain a healthy gut flora.

RELATED: 10 Healthiest Non-Dairy Yogurts, According to Dietitians

Wallaby Organic Whole Milk Greek Yogurt, Plain

This USDA-certified organic, certified gluten-free yogurt comes with no added sugars or artificial flavorings. With 15 grams of protein, this is a great choice for those who like that full-fat taste but also want to stay satiated until their next meal rolls around. Made in the "Australian style," this plain yogurt isn't too tart and is perfect in blends and smoothies.

Thor's Skyr, Vanilla

Thor's Skyr (we chose the vanilla flavor) is a new American-made Skyr brand that offers a whopping 18 grams of protein and no added sugar. This skyr utilizes casein protein, which is a slow-release energy that helps you feel full for longer. These yogurts come in a variety of flavored options that offer anywhere from 17-21 grams of protein and relatively low fat counts than other mainstream brands. Plus, the brand name makes you feel like a powerful Viking when you eat it, no?

Activa Fiber

Activia contains the exclusive probiotic Bifidobacterium animalis lactis DN-173 010/CNCM I-2494, which has been shown to survive passage through the gastrointestinal tract in sufficient numbers. Activia is backed by over 20 years of research (and an endorsement by Jamie Lee Curtis!). Eating this yogurt may help reduce the frequency of minor digestive discomfort when consumed twice a day for two weeks as part of a balanced diet and healthy lifestyle.

This unique line of Activia contains 3 grams of fiber to help up the satiety factor. Plus, a fiber that is used, inulin, is a prebiotic fiber that can act as "fuel" for probiotics, helping them thrive.

Yasso Frozen Greek Yogurt

While this isn't a yogurt sold in the dairy aisle in the grocery store, it is considered a yogurt, even though it is served frozen and on a stick. This perfectly portioned frozen treat is a satisfying addition to a balanced and healthy diet, allowing for a bit of a treat that contains those important cultures. A great alternative to an ice cream treat when the sweet tooth strikes!

RELATED: 15 Low-Calorie Frozen Desserts for Weight Loss

Trader Joe's Greek Nonfat Yogurt, Plain

You don't have to indulge in the fanciest, most expensive brands to get your protein and calcium fix from yogurt. Trader Joe's offers a healthy variety of plain non-fat Greek yogurt that's both affordable and delicious in your breakfast bowls and snack dips. Each serving also offers 15% of your daily calcium needs and 6% of your daily potassium, the latter of which helps your body regulate both bodily fluids and muscle contractions. Add bananas on top for an extra potassium boost, too!

ALDI's Friendly Farms Low Sugar Greek Yogurt

ALDI has no shortage of impressive groceries. And their yogurt choices live up to their impressive reputation. "With both plain and vanilla flavors, this Greek Yogurt is a staple in my fridge," says Chrissy Carroll, MPH, RD, LDN, ACSM-CPT, USAT Level I Triathlon Coach, RRCA Certified Running Coach, and Blogger at Snacking in Sneakers. "There is no added sugar in this yogurt", and she added that the vanilla "is lightly sweetened with stevia with no strange aftertaste." Use as in a parfait with fruit or granola or even as a base for more savory dips!

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Noosa Yogurt

Yes, this yogurt is a bit higher in added sugars, but it is a delicious sweet treat that can be a great addition to your diet that is otherwise low in added sugar (the American Heart Association recommends men limit their added sugar intake to up to 36 grams of added sugar per day, and women limit to 25 grams per day). This Australian yogurt is creamy, high quality, and packed with important nutrients.

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Unlike many other refined grains (like donuts and white bread), pasta has a unique protein structure that makes it have a low glycemic index. And many varieties are typically enriched with important nutrients, like folic acid. But if you aren't a fan of the original white pasta varieties, luckily for you, there are now kinds of pasta made from cauliflower, lentils, and other ingredients that give your pasta dish a boost of nutrients, like fiber (and depending on the ingredients, may allow your pasta to be deemed 'gluten-free').

We've rounded up 11 of our favorite healthy pastas that run the gamut of textures, flavors, and compositions that we consider to be the "best" on the market. Just remember that what you serve with your pasta and how much you are eating as a serving is just as important as which pasta you are picking. Half a cup of pasta is considered a "serving" (approximately the size of a baseball), and it is suggested to pair your pasta with "good" fats, vegetables, and lean protein instead of high-fat meats (like sausage).

Whether you're vegan or gluten-free, Keto or simply looking for quality pasta, there's something in here for everyone. Read on, and for something nutritious to go with your new pasta brands, check out these 5 Pasta Sauces with the Highest Quality Ingredients.

Pasta Rummo Spaghetti

Pasta Rummo prides itself on its slowly crafted pasta. With seven phases that culminate in a "Bureau Veritas" certification–that is, external validation of robust business practices and product quality—this pasta has top-tier taste.

Additionally, this pasta is great at absorbing delicious sauces due to its extrusion through a special bronze die. You really can't go wrong here.

RELATED: 10 Unhealthiest Pasta Sauces on Grocery Shelves

Ancient Harvest Red Lentil Rotini

A high-protein pasta option? Count us in! Ancient Harvest offers an alternative take on the classic rotini with their Red Lentil option that offers a whopping 14 grams of protein per serving with 3 grams of fiber.

Made with just two ingredients (red lentil flour and organic quinoa flour), you can feel confident that you're eating a heart-healthy meal that will keep you full and energized throughout the day.

RELATED: 9 Best Low-Carb Pasta Brands on Grocery Store Shelves

Banza Chickpea Penne

Protein pasta has taken the world by storm, especially for those who follow a plant-based diet and skip the meat-heavy pasta toppings. Banza Penne Pasta is made from chickpeas and comes with 11 grams of protein and 5 grams of fiber, both of which are necessary to feel satiated throughout the day.

RELATED: The 10 Healthiest Store-Bought Breads

Eden Kamut Spirals 100% Whole Grain

Organic Eden Pasta is made from a very particular ancient variety of Khorasan (Kamut) wheat, which makes this particular whole-grain pasta naturally sweet and smooth. With a whopping 15% of your daily iron needs in each serving—as well as 20% of your daily magnesium—this pasta is a great one-ingredient addition to your dinner that won't have you guessing but instead leave you full and satisfied.

Seapoint Farms Organic Edamame Spaghetti

This was a new one for us, too! Edamame Spaghetti is a powerhouse food, as it provides 24 grams of protein per mere 2 ounces, with an additional 12 grams of fiber (the FDA recommends about 28 grams per day, so you're nearly halfway there with just one serving of edamame pasta) to keep your gut regular and your appetite satiated.

The only ingredient involved is USDA-certified organic soybeans, making it the perfect option for those who are gluten-free as well as those following a vegan or Keto lifestyle.

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Kevin's Natural Foods Chicken Pasta Primavera

Pasta that is ready to enjoy in minutes, gluten-free, and made with real vegetables may sound like a dream come true for pasta lovers who live both a busy and a gluten-free lifestyle.

Kevin's Natural Foods offers an entire line of paleo-certified pasta dishes made with their gluten-free cauliflower pasta, like flavor-packed Chicken Penne Alla Vodka and a gluten-free, dairy-free Beef Stroganoff.

Fiber Gourmet Light Elbows

With no added sugars, you can easily knock out your entire daily fiber needs with Fiber Gourmet's Light Elbows. This pasta provides 24 grams of fiber in each serving, and as fiber is necessary for gut microbiota upkeep and regular bowel movements, you'll want to share this one with the kiddos, too.

Add healthy toppings like vegetables and lean meats, and you've got yourself a powerhouse of a meal!

RELATED: The 10 Healthiest High-Fiber Foods You Can Eat

VeggieCraft Cauliflower Linguine

Perhaps you have picky kids who don't like eating their veggies, or perhaps that picky kid is you. With cauliflower pasta made by the likes of VeggieCraft, you don't have to worry about fulfilling your daily vegetable needs.

With 13 grams of protein (so it's great for plant-based diets, as well), you can hit two birds with one stone. Additionally, this cauliflower linguine has no added sugar and a relatively low sodium count, so it's certainly heart-healthy and appropriate for most dietary needs.

Barilla Whole Wheat Spaghetti

Your pasta doesn't need to have all the bells and whistles that gourmet and small-scale pasta companies offer. In fact, making a simple switch to whole wheat—no matter the brand—can potentially help with proper weight management.

This pasta is also made with one sole ingredient (whole grain durum wheat flour) that offers 7 grams of fiber per 2-ounce serving.

RELATED: The 12 Unhealthiest Frozen Dinners on Store Shelves

Explore Cuisine Black Bean Spaghetti

We want to offer something a bit out of left field for those who like to explore new tastes and options. If you're looking to spice up your family dinners, try Explore Cuisine's Black Bean Spaghetti, which is made with black soybean flour.

This pasta offers the highest protein count of all our listed options at a whopping 25 grams per serving and also contains 11 grams of fiber and zero added sugars. A

Additionally, consuming this black soybean pasta will fuel you with 30% of your daily iron and potassium needs, making it a great food to add to your weekly retinue.

GoodWheat Spaghetti

Made with one simple ingredient and containing a whopping 8 grams of fiber, this pasta option is US Farm Grown and is non-GMO. This high-fiber pasta provides four times more fiber than standard pasta and tastes just as good.

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