The number of calories you burn in a day ties in directly with your weight. For those wanting to boost their metabolism, the desired increased calorie burn may aid in weight loss and spur progress toward a weight or wellness goal. While eating habits can have a major influence, don't underestimate the impact of exercise. Not only does intentional exercise, like strength and cardio workouts, increase your metabolism, but the movement you do throughout your day can increase calorie burn significantly as well. To increase your calorie burn with activity, try to get up and move every hour during the day, take the stairs instead of an elevator, park near the back of a parking lot to take more steps getting to the store, and take a brief walk after dinner.

More daily movement and purposeful exercise will no doubt improve your metabolism. To make even more of a positive impact on your calorie burn, incorporate these 10 best eating habits to help boost your metabolism.

Eat protein at each meal and snack

Protein is the nutrient with the highest thermic effect. This means you burn more calories digesting protein than you do carbs and fat. Eating a rich source of protein at each meal and snack can increase the number of calories you burn at rest, giving your metabolism a significant boost. Eggs at breakfast, Greek yogurt for a snack, deli turkey for lunch, edamame in the afternoon, and salmon at dinner are examples of how to incorporate protein throughout your day.

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

Don't go too long without eating

Skipping meals or snacks can lead to a slower metabolism over time. If you go too long without eating, too frequently, your body may slow its calorie burn to preserve stored energy. To avoid this, try to eat every three hours throughout the day. Depending on your daily schedule and the hours you are awake, this will likely include three meals and one to two snacks. Incorporating a variety of good quality foods throughout your day can 'stoke the furnace' that is your metabolism, encouraging it to operate at a higher level and increase calorie burn.

Avoid eating too late

If you are a late-night snacker or enjoy a big bowl of ice cream before bed, you could be doing a disservice to your metabolism. Not only could eating too close to bed be bad for your metabolism and waistline, but it could also cause digestive issues. One of the most common causes of reflux is lying down too soon after a meal, leading to uncomfortable heartburn symptoms. To support your metabolism and reduce the chance of reflux, allow at least two hours between your last food of the night and going to bed.

RELATED: 10 Best Late-Night Snacks for Weight Loss

Eat more spicy foods

Capsaicin is a compound found in peppers that is responsible for the burning sensation you may experience after eating these spicy foods. While many may include chili peppers in their dishes for flavor and spice, doing so may also boost your metabolism. Although the metabolic boost is short-lived after eating spicy foods, it can still have a positive impact on your calorie burn. Incorporate chili peppers into your dishes, or top your favorite meals with hot sauce for a flavorful way to boost your metabolism.

Sip on coffee and green tea

Caffeine, which is naturally found in coffee and green tea, can increase your metabolic rate. This is one reason you may see caffeine in supplements that are designed for fat loss. While these products can contain a dangerous amount of caffeine, the natural amounts in these drinks are safe for most. A cup of black coffee or freshly brewed green tea can boost your hydration, too. Just avoid adding sugar to your drink as it could have a negative impact on your metabolic goals.

RELATED: What Happens To Your Body When You Drink Green Tea

Avoid low calorie diets

There is no shortage of diets designed for weight loss. While some diets focus on the types of foods you should eat, others put more emphasis on the amount of food you are eating. The diets that encourage a very low-calorie intake may actually slow your metabolism if followed for too long. Eating too few calories relative to what you burn in a day could cause your body to conserve energy, similar to eating too infrequently. Everyone's calorie needs are different, so check with a professional on what an appropriate intake is for your goals and lifestyle.

Eat more fiber

Fiber is a nutrient that is naturally found in plant-based foods. Nuts, seeds, produce, whole grains and legumes are examples of foods with impressive fiber content. This nutrient can aid in digestive regularity and improve satiety. In addition to these positive attributes, fiber can also limit blood sugar spikes, benefiting your metabolism. When eating carb-based foods, like bread, cereal, and crackers, choose options that have several grams of fiber per serving. This will reduce the negative impact sugar can have on your blood sugar, keeping your levels more stable.

RELATED: The #1 Best High-Fiber Food to Eat for Weight Loss, According to Dietitians

Eat more whole foods

Foods that are minimally processed are more likely to include more essential nutrients than highly processed options. Lean proteins, whole grains, produce, nuts, and seeds are examples of foods that are usually in their 'whole state' and have undergone little to no processing. These foods are less likely to have added sugar and artificial ingredients that could impact your metabolism, and more likely to contain fiber that can have a positive impact on how your body uses the food you eat.

Cut back on alcohol

Alcohol is an empty source of calories and often comes along with added sugar, another source of non-nutritious calories. Drinking too much alcohol too regularly can have a negative impact on your metabolism in a few ways. First, it can impact your sleep quality, which can damage your metabolic rate. Alcohol can also increase the likelihood of dehydration and affect the functioning of essential organs, like the liver, all of which can harm your metabolic rate, and worse. To avoid these outcomes, enjoy alcohol infrequently, avoid drinks that also contain added sugar, and women should have no more than one drink in a day while men can have up to two.

RELATED: 9 Best Low-Calorie Alcoholic Drinks

Eat more salads

Not only will eating more salads increase your consumption of whole food ingredients, but certain types of lettuce may actually improve your metabolism for a short period after eating. Romaine lettuce, in particular, appears to improve metabolic response after eating. Although you may not enjoy a salad at every meal, several salads per week over a long period of time can have a significant impact on your metabolism and overall wellness. To further support your metabolism, incorporate other veggies into your salad, top with a lean source of protein, and use a salad dressing with a little heat to incorporate capsaicin into your meal.

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But what happens to your body when you give up alcohol? If you've ever pondered this question, you've come to the right place. We combed through a large body of scientific research and spoke with registered dietitians who weigh in on alcohol's harmful effects on the body and how it responds after giving up booze. From improved sleep quality and mental clarity to better skin complexion and liver function, this article examines what happens to your body when you quit drinking alcohol.

Read on for expert insights into the cascade of positive changes that unfold within your body after you eliminate alcohol.

Your heart health improves.

Abstaining from alcohol can lead to a decrease in blood pressure and reduced cardiovascular disease risk. A 2016 study found that those who avoid alcohol or significantly reduce their consumption can experience improved heart function.

Brittany Lubeck, RD, a registered dietitian and nutrition writer, tells us, "Research shows that regular alcohol use may lead to high blood pressure, coronary heart disease, stroke, and other heart issues. It stands to reason, then, that quitting drinking reduces the risk of heart conditions. However, it's worth pointing out that these heart effects are mostly seen in people who drink excessively. Moderate drinking isn't associated with an increased risk of heart conditions."

RELATED: What Happens To Your Body If You Drink Alcohol Every Day

Your liver will thank you.

According to the NIH, alcohol can contribute to liver inflammation and fatty liver disease. However, giving up alcohol gives your liver the chance to repair and regenerate. "Alcohol is metabolized by the liver, and excessive alcohol consumption can lead to liver damage, including fatty liver, alcoholic hepatitis, and cirrhosis," says Trista Best, RD, a registered dietitian with Balance One Supplements. "Quitting alcohol allows the liver to regenerate and repair, promoting overall liver health."

You'll lose weight.

Alcohol is calorically dense, providing 7 calories per gram. Moreover, these are "empty calories" that provide no nutritional value. "Depending on how much alcohol you drink regularly, giving it up for good may lead to weight loss," says Lubeck, noting that your overall calorie intake will naturally decrease, "leading to the possibility of weight loss."

Additionally, giving up alcohol often results in better food choices as "Many people experience strong food cravings while drinking," explains Lubeck.

According to a study published in the journal Appetite, people who drank half a shot of alcohol (20 grams worth) ate 11 percent more than those who abstained. The drinkers also experienced more cravings for high-fat (high-calorie) foods.

RELATED: 10 Essential Grocery Store Buys for Weight Loss

Your sleep quality will improve.

While alcohol might initially induce drowsiness, studies suggest it can disrupt your sleep cycle, leading to poor-quality rest. When you give up alcohol, your sleep patterns often normalize, leading to a more restful and rejuvenating night's sleep that has cascading benefits for your overall health.

"Alcohol can disrupt the sleep cycle, leading to difficulties falling asleep and staying asleep. By giving up alcohol, you may experience improved sleep quality and duration. Better sleep has numerous health benefits, including enhanced cognitive function, mood regulation, and overall well-being," explains Best.

You'll boost your immune system.

The NIH points out that alcohol can suppress your immune system, making you more susceptible to illness and infections. Removing alcohol from your diet can strengthen your immune system, contributing to illness resistance, faster recovery times, and a more robust immune response.

Lubeck says, "Long-term, excessive alcohol use has been associated with poor immunity. In fact, such alcohol use may increase your risk of pneumonia, sepsis, and even cancer. Therefore, giving up booze may be one way to support and possibly improve your immune system. A better immune system means a lower risk of infections and certain health conditions."

Your mental health will improve.

Alcohol and mental health are intricately connected. That's why abstaining from alcoholic beverages can lead to significant improvements in your psychological well-being. According to a 2022 review, giving up alcohol can help reduce anxiety and depression, enhance mood, and improve cognitive function.

"Alcohol is a depressant that can negatively impact mental health. Quitting alcohol can lead to improvements in mood, reduced anxiety, and better overall mental well-being. It may also contribute to better stress management and coping mechanisms," says Best.

RELATED: 6 Best 'Anxiety Superfoods' To Eat When You're Feeling Stressed

You'll have more energy.

Drinking negatively affects sleep, and naturally, this affects your mood and energy levels the following day. According to a study published in the journal Sleep and Vigilance, heavy alcohol consumption significantly increases daytime sleepiness the following day. Nearly 35% of participants reported feeling slowed down or lost interest in remaining awake after drinking the night before whereas less than 5% of participants reported the same feelings on a regular day.

Your digestion may improve.

If you ever feel bloated or have abdominal discomfort after pairing a meal with a glass of wine or beer, you might be able to put at least some of the blame on alcohol. Even in relatively small doses, alcohol can negatively affect digestion by altering the stomach's secretion of gastric acid and hamper the digestive enzymes' ability to function and break down food. When these functions are impaired, your digestion suffers. Studies have shown that pairing alcohol with a meal can slow down digestion while the overproduction of gastric acid can irritate the stomach.

RELATED: 9 Foods That Cause Digestive Problems

You may notice better skin.

Alcohol is a diuretic, which increases the excretion of fluids from your body, and this can affect your skin health over time. Researchers have identified a close correlation between alcohol use and skin conditions such as psoriasis, eczema, spider veins, and post-adolescent acne. One study even found that heavy drinking—defined as eight or more drinks per week—was associated with increased upper facial lines, under-eye puffiness, and midface volume loss.

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For those who prefer a cocktail, the options are endless. Drinks like an old fashioned, Manhattan, Mint Julep, Whiskey Sour, Paper Plane, and Hot Toddy all use bourbon as the base to bring out the unique qualities of each cocktail that people love so much.

While these classics are solid go-tos for any occasion, some whiskey drinkers may want to take it up a notch during the winter months with a more festive, seasonal approach. Read on to discover some delicious winter-themed bourbon cocktails that can keep you feeling toasty for the next few months. And for more on drinks, check out 10 Cocktails Bartenders Actually Order.

Spicy Bourbon Pumpkin Smash

Homemade pumpkin spice syrup, orange juice, bitters, ginger beer, and your bourbon of choice all come together to make this Spicy Pumpkin Smash. People most often associate pumpkin with fall, but these flavors can keep you warm and cozy all winter long, too.

Get the recipe from Half-Baked Harvest.

RELATED: I Tried 9 Cheap Boxed Wines & One Blew the Others Out of the Park

Vanilla Chai Old Fashioned

You can't go wrong with a cocktail made up of toasty vanilla, spicy chai, and warming bourbon. Keep your guests feeling cozy or make this one for you and your loved ones to make the long winter nights a bit brighter. All you need to do ahead of time is make a chai simple syrup from chai tea bags, sugar, and water, which you can keep in the fridge for future drinks!

Get the recipe from Half-Baked Harvest.

Brown Sugar Bourbon Smash

This Brown Sugar Bourbon Smash feels like the cocktail version of your favorite holiday desserts, with flavors like ginger, brown sugar, apple, and cinnamon. It may be served over ice, but this winter bourbon cocktail will warm you right up.

Get the recipe from How Sweet Eats.

A Long Winter's Nap

This bourbon cocktail, appropriately called A Long Winter's Nap, can be served either chilled or hot and features a satisfying combination of flavors of maple, ginger, anise, lemon, cinnamon, and bourbon.

Get the recipe from Feasting at Home.

RELATED: 10 Affordable Vodkas That Taste Expensive

Winter Bourbon Smash

A typical bourbon smash would be made with freshly muddled fruit, but this Winter Bourbon Smash uses fruit preserves, as well as orange juice and triple sec, to save you time and still provide a burst of comforting flavors for the chilly months ahead.

Get the recipe from Minimalist Baker.

Boulevardier

You can sip on a Boulevardier year-round, but this simple bourbon-based recipe featuring orange, Campari, and sweet vermouth can warm your insides right up during the coldest months.

Get the recipe from Gimme Some Oven.

Holiday Cheermeister Bourbon Punch

This holiday-inspired punch features some of your favorite winter flavors of pomegranate and orange, combined with bourbon and Prosecco. This bourbon cocktail is great for impressing a party, and you can even add a sprig of rosemary for a fancy touch.

Get the recipe from Half-Baked Harvest.

RELATED: 12 Trader Joe's Soups To Keep You Warm All Winter

Chili Cinnamon Bourbon Hot Toddy

A hot toddy is a classic winter beverage for when you need to warm up, and it's also a popular cold remedy for those who want a little kick of bourbon to help them feel better. This recipe resembles the traditional hot toddy but features cinnamon and red chili pepper for extra spice.

Get the recipe from Minimalist Baker.

Spiced Honey Bourbon Old Fashioned

This recipe is similar to a classic old fashioned, but with a seasonal twist. You'll enjoy cozy flavors of cinnamon, cardamom, rosemary, and honey, along with your favorite bourbon of choice.

Get the recipe from Half-Baked Harvest.

Bourbon Lemon Rosemary Sour

This bourbon cocktail is one of the lighter, more refreshing options on the list, for those who don't want something super heavy and boozy. It's like your typical sour, but with some rosemary-infused simple syrup to balance out the tart citrus flavors. This one is sure to impress those who love lemon and bourbon together.

Get the recipe from Foxes Love Lemons.

Cranberry Bourbon Sour

Another take on a whisky sour, but this time with the seasonal flavor of cranberry and orange. This one also goes great with a sprig of candied rosemary on top, which is a move that will make you look like a professional bartender with very little effort at all.

Get the recipe from Half-Baked Harvest.

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

Hot Buttered Bourbon

Hot buttered bourbon is a delicious cozy drink that will warm you right up from the inside out. It combines apple cider, butter, a variety of spices, honey, and bourbon, and this drink can be stored in the refrigerator and reheated again whenever you'd like.

Get the recipe from Well Plated By Erin.

Cinnamon Bourbon Old Fashioned with Brûléed Oranges

This is another rendition of an old fashioned, but this time with homemade cinnamon simple syrup, orange juice, and brûléed oranges. Making brûléed oranges is simple and requires very little effort, but is a detail that makes this drink unique.

Get the recipe from Half-Baked Harvest.

Cinnamon Maple Whisky Sour

This recipe is simple and requires only four ingredients, so it's a great choice for beginner at-home bartenders. Just grab your bourbon of choice, maple syrup, lemon, and ground cinnamon, and you've got yourself a cozy winter cocktail.

Get the recipe from Cookie + Kate.

RELATED: 45+ Best Cozy Casserole Recipes for Weight Loss

Autumn Apple Bourbon Fizz

Yes, this is technically an autumn-themed cocktail, but the recipe is too cozy and delicious to not include on your list of winter drinks. The use of flavors like apple, cinnamon, orange, fig, and ginger makes for a great cold-weather bourbon cocktail to try on your own or share with friends.

Get the recipe from How Sweet Eats.

This article has been updated since its original publish date to include additional entries, proofreading revisions, and additional contextual links.

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The post 15 Delicious Bourbon Cocktails You'll Want to Sip All Winter appeared first on Eat This Not That.

Here, Katherine Brooking, MS, RD, a New York-based registered dietitian, explains what happens to your body when you eat ham. And if you're cooking up the protein this Christmas, consider pairing it with one of these 10 Tasty Side Dishes for Your Holiday Ham.

It Can Help You Build Lean Muscle

If your goal is to gain muscle, you'll want to pair your strength-training workouts with a high-protein diet. The American College of Sports Medicine recommends eating 0.5 to 0.8 grams of protein per pound of body weight every day, and ham could easily help you reach your goal.

Ham is a source of protein and contains all nine essential amino acids, making it a complete protein, Brooking says. "Amino acids are the building blocks of muscle tissue and help build and maintain muscle mass, and essential amino acids must be obtained through diet," Brooking says. A small 3-ounce serving of roasted ham contains an impressive 23 grams of complete protein, according to the USDA.

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

It Might Help You Lose Weight

If you're looking to lose weight or maintain your weight loss for the long haul, you'll want to prioritize protein in every meal. And ham might help here because it's a solid source of protein. "Research indicates that eating protein can help you feel fuller for longer periods of time, thereby reducing the likelihood of cravings and overeating," Brooking says.

Not only that, but "protein is essential for building and maintaining muscle mass, and having more muscle tissue means that you'll burn more calories than if you had more fat tissue," Brooking says. Ham is also relatively low in calories: A 3-ounce serving has about 230 calories. Pair it with cooked quinoa and a side salad for a high-protein meal that will keep you full and help maintain lean muscle.

Smoked and Cured Hams Might Contribute to Inflammation and Disease Risk

Many hams come smoked or cured, which adds major flavor to the meat but also contributes some unhealthy properties that can contribute to a higher disease risk through multiple mechanisms. "Both curing and smoking are forms of processing that have been linked to increases in certain types of carcinogens," Brooking says.

"Many health agencies, including the American Cancer Society, recommend limiting intake of processed meat (including ham) as they are correlated with a higher risk of some cancers, including stomach and colorectal and other cancers," Brooking says.

Here's why: Processed ham usually contains nitrates. Although the research is mixed, some studies show increases in colon, kidney, and stomach cancers with a higher nitrate intake.

What's more, meats like ham that are cooked at high temperatures produce inflammation-associated compounds called AGEs or advanced glycation end products, according to a 2016 report in the journal Critical Reviews in Food Science and Nutrition. "AGEs have been linked to increases in diabetes, heart disease, and some cancers," Brooking says.

RELATED: 10 Stunning Christmas Charcuterie Board Ideas Your Holiday Guests Will Love

Smoked and Cured Hams Can Contribute to Heart Issues

Cured and smoked ham also tends to be high in sodium. Take this: A 3-ounce serving of cured ham packs 800 milligrams of sodium, or about 33 percent of your daily value. For some folks, a high-sodium diet can increase blood pressure, Brooking says. High blood pressure can lead to a higher risk of heart attack or stroke, according to the Mayo Clinic.

If you choose to add ham to your diet, go for fresh ham.  "Typically, fresh ham contains less sodium and fewer cancer-causing compounds than cured or smoked ham," Brooking says.

You'll Get Important Micronutrients

Many Americans aren't meeting their recommended micronutrient intakes, which can lead to fatigue, reduced attention and focus, and a lower immune system, among other sneaky symptoms, per Oregon State University.

But ham, like other types of red meat, is a good source of plenty of vitamins and minerals.

A 3-ounce serving of roasted ham contains 20% of your daily value (DV) of immune-supporting zinc, 70% of your DV of metabolism-supporting selenium, and is an excellent source of energizing B vitamins.

RELATED: 7 Immunity-Boosting Supplements That Dietitians Say Actually Work

You May Take in Too Much Added Sugar

Some hams come honey-roasted, and while that may make your holiday roast more succulent, it'll also contribute added sugar to your day. A 3-ounce serving of honey ham contains around 5 grams of added sugars. While that doesn't seem like a lot, the American Heart Association (AHA) recommends limiting your added sugar intake to only 25 grams for women and 36 grams for men per day. And forking into a serving of honey ham can give you about 20 percent of your daily value of added sugar. Eating too much added sugar too often can increase your risk for heart disease and diabetes, per the AHA.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

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However, I know some households get so caught up in the fanfare of preparing their home for the holidays or thinking ahead to Christmas dinner that breakfast can sometimes become an afterthought. But holiday or no holiday, breakfast still remains the most important meal of the day—after all, you'll need that energy to rip through your presents!

So for those in need of some Christmas morning breakfast inspiration, we've gathered some cozy recipe ideas just for you, featuring yummy winter flavors to suit the occasion. Best of all, these low-maintenance breakfasts are so easy to prep and pop in the oven; you can whip them up the morning of or prepare them on Christmas Eve to heat the next morning. Whatever the case, you'll be fueled for all the holly jolly festivities on Christmas day after starting your morning off right.

Keto Breakfast Casserole

One of the easiest things you can do for yourself on Christmas morning is prepare a casserole, and let it bake in the oven while you begin to open gifts. This casserole is keto-friendly, and can either be made on Christmas morning or prepared ahead of time and frozen.

Get our recipe for Breakfast Casserole.

RELATED: My Grandma's Egg Casserole Is The Cozy Christmas Brunch Dish You Need

Snickerdoodle Protein Mini Muffins

These snickerdoodle muffins are not only sweet and delicious, but come with a nice dose of protein, too. You can even make them ahead of time to save you energy on Christmas morning. These go great with coffee or mimosas and are sure to please the whole family.

Get our recipe for Snickerdoodle Muffins.

A Light Sausage & Mushroom Frittata

Frittatas are a great food for a crowd, especially when you may not have much time or energy to devote to the kitchen on Christmas morning. You can make this frittata the night before and warm up in the oven the next day. If you're an early bird, you can also wake up before everyone else and prepare it in a flash as your family begins to rise.

Get our recipe for Sausage & Mushroom Frittata.

RELATED: 10 Stunning Christmas Charcuterie Board Ideas Your Holiday Guests Will Love

Vanilla-Bourbon French Toast

There's something especially cozy about the flavor combination of vanilla and bourbon, especially around the holidays. Wake up and treat yourself to the gift of this sweet, sticky, comforting French toast.

Get our recipe for Vanilla-Bourbon French Toast.

Savory Artichoke Feta Quiche

Quiche is a great breakfast to make if you need to prepare something ahead of time. This particular quiche recipe is vegetarian, but you can throw in some meat if you prefer (hey, it's Christmas, after all!).

Get our recipe for Artichoke Feta Quiche.

RELATED: I Tried 8 Frozen Quiches & There's Only One I'd Buy Again

Best-Ever Banana Bread

Sometimes all you want on Christmas morning to go along with your gift-opening is a cup of coffee and a slice of banana bread. This recipe is classic and easy to make, which will fit into your relaxing, effortless morning. You can also make this ahead of time and warm it up on the morning of Christmas so you have one less thing to worry about cooking.

Get our recipe for Banana Bread.

French Toast Stuffed with Strawberries

Christmas morning is all about indulging and relaxing alongside your loved ones. This healthier French toast recipe is perfect for the occasion, and it has less sugar than many other French toast recipes thanks to the use of honey.

Get our recipe for Stuffed French Toast.

RELATED: 9 Restaurant Chains That Serve the Best French Toast

Oatmeal Pancakes with Cinnamon Apples

These oatmeal pancakes are easy to make and contain more protein and fiber compared to regular pancake mixes. The warm cinnamon apple topping is also great for a cozy winter morning.

Get our recipe for Oatmeal Pancakes with Cinnamon Apples.

Fiber-Filled Breakfast Burritos

Some people like to have Christmas breakfast prepared and ready to go before the actual day. If you fall into this category, you may enjoy these fiber-filled breakfast burritos. They're not only tasty and healthy, but they're easy to prepare ahead of time, freeze, and warm up the next day for the whole family.

Get our recipe for Breakfast Burritos.

RELATED: 14 Must-Have Holiday Baking Staples To Buy at Trader Joe's

Christmas Breakfast Casserole

This breakfast casserole is the definition of decadent—and it's easy to make, too! It features meat, cheese, and bread, which are some of the coziest ingredients (if not the healthiest). Prepare this ahead of time and pop it in the oven when you're ready.

Get the recipe from Lil' Luna.

Baked Cream Cheese French Toast Casserole

If you'd rather have a sweet casserole than a savory one, this cream cheese French toast casserole recipe will do the trick. It may require a bit more prep time, but the end result is absolutely worth it.

Get the recipe from Sally's Baking Recipes.

This story has been updated. 

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The most common cause of bloating tends to be excess intestinal gas. You also can be eating too much food too quickly, or have other conditions that cause gas and digestive contents to accumulate. Sometimes if you have a bloated stomach, it can indicate a serious medical condition. If your stomach bloating doesn't go away or you are concerned, speak to your health care professional. If you have mild bloating and want to try to get some quick relief, there are several beverages you can sip on that may help. Additionally, you can try these 8 Easy Ways to Debloat After Overeating.

Kefir

Kefir, a fermented milk drink rich in probiotics, aids in digestion and can provide relief from bloating. "The beneficial microorganisms present in it help in breaking down the food in the intestines, thereby relieving gas, bloating, and other digestive discomforts," explains Lauren Manaker, MS, RDN, LDN, CLEC, CPT owner of Nutrition Now Counseling and author of Fueling Male Fertility. Furthermore, kefir also promotes a balanced gut microbiota, which is vital for overall digestive health. "One study showed that after people consumed the probiotic strains found in kefir every day for three weeks, reduced bloating was observed," Manaker says.

RELATED: 13 Best Probiotic-Rich Kefirs for Your Gut

Ginger Tea

The next time you're bloated make a cup of ginger tea says Amanda Sauceda, MS, RD owner of The Mindful Gut. "This is a great digestive aid because it encourages your stomach to empty, which means it can help relieve bloating." In addition, ginger is a carminative which means that "if you're feeling bloated because you're gassy then ginger tea can also help," Sauceda explains.

Green Tea

"When it comes to beating back the bloat, green tea is key, thanks to its high levels of antioxidants and catechins," says Malina Malkani, MS, RDN, CDN owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. Among other health-promoting benefits, catechins have strong anti-inflammatory and antioxidant properties that can help calm the digestive tract, decrease intestinal gas after a meal, and reduce bloating. Malkani says "I love topping off a meal with a cup of green tea to help my body optimize digestion and feel alert."

RELATED: What Happens To Your Body When You Drink Green Tea

Water

Sometimes going back to the basics is best says Maggie Moon, MS, RD author of The Mind Diet. Moon explains that water is a basic but good way to relieve bloating caused by dehydration-related constipation. When there's not enough water in the body, it'll soak up water from food as it goes through the GI tract, which hardens the stool and makes it hard to pass, aka constipation. When stool lingers in the gut, bacteria have more time to metabolize it via fermentation, which produces the gas that causes bloating. This is when drinking water can help restore balance, make it easier to pass stool and take away the cause of bloating.

RELATED: 7 Easy Ways To Drink More Water & Stay Hydrated

Kombucha

Kombucha is a fermented beverage made from tea, sugar, and a symbiotic culture of bacteria and yeast (SCOBY). While there isn't a large body of scientific research specifically addressing kombucha's impact on bloating, some potential factors in kombucha may contribute to digestive health, which could indirectly help reduce bloating for some individuals explains Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who sits on our Medical Expert Board. Kombucha might influence your gut and digestive health and help with bloating due to their probiotics which are beneficial bacteria that can support the balance of the gut microbiota. A healthy gut microbiota is linked to improved digestion and may help prevent bloating.

In addition, "Fermented foods like kombucha may contain enzymes that could aid in the digestion of certain compounds. Improved digestion may reduce the likelihood of bloating," says Goodson. Lastly, kombucha is low in sugar as the sugar added to kombucha during the fermentation process is consumed by the SCOBY, resulting in a lower sugar content in the final product. "Excessive sugar intake can contribute to bloating, so choosing beverages with lower sugar levels may help some people manage bloating," explains Goodson.

Golden Milk

Golden milk is made by combining turmeric, dairy or non-dairy milk, black pepper, ginger, and a touch of honey or other sweetener. Turmeric, a root that looks similar to ginger but is bright orange, contains a compound called curcumin. "Data published in the British Medical Journal suggests that curcumin may help reduce bloating and excessive feelings of fullness among those who struggle with indigestion, and ginger is a common remedy for bloating," Manaker explains.

To get similar bloat-blasting benefits in a store-bought beverage, Manaker recommends Uncle Matt's Organic Ultimate Defense. Manaker, who is a partner with Uncle Matt's, explains that the drink was formulated with immune support in mind, but some of the ingredients used can also have a surprising effect on bloat. "This organic orange juice contains organic turmeric, ginger, and live probiotics—three ingredients that may offer bloat support. Probiotics may help support a healthy and balanced gut microbiota, which may help reduce bloating for certain individuals. Evidence suggests an imbalance of 'good' and 'bad' bacteria in the gut can result in bloating."

RELATED: 6 Best Immune-Boosting Drinks to Fight Off Sickness

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Your risk of having excess visceral fat increases as you get older, mainly because of changes in metabolism, muscle mass, and ability to get enough movement throughout your day. All of these factors can make it challenging to drop the extra pounds with each passing year, which can unfortunately impact your health, as having extra visceral fat has been linked to an increased risk of stroke, heart disease, and diabetes. Thankfully, there are lifestyle changes you can make to help.

We talked with a couple of registered dietitians to get their advice on effective eating habits you can adopt to lose belly fat as you age. Read on to learn about their tips, and for more healthy aging tips, check out these 6 Superfoods That Can Slow Aging.

Eat more fiber-rich foods.

Fiber-rich foods can do wonders for your health as you age, including reducing the risk of cardiovascular disease and certain cancers, as well as helping with your weight loss and belly fat loss goals. But even though this nutrient is so good for us, many people struggle to meet the daily recommended amount of around 18-38 grams per day. This is why Mary Sabat MS, RDN, LD encourages people to increase their fiber intake when they want to improve their health as they get older.

"Incorporating fiber-rich foods like whole grains, beans, fruits, and vegetables into your diet helps keep you full, regulates blood sugar levels, and aids in digestion, which can prevent overeating and bloating," says Sabat. "Because fiber-rich foods can promote a feeling of fullness, they can also reduce overall calorie intake."

As if that weren't enough reason to focus on fiber, Sabat adds, "A diet rich in fiber supports a healthy gut microbiome, which has been linked to reduced inflammation and a lower risk of visceral fat accumulation."

RELATED: The #1 Best High-Fiber Food to Eat for Weight Loss

Increase your protein intake.

Losing belly fat as you age is nearly impossible without adequate levels of protein in your daily diet. For starters, "Protein is essential for preserving and building lean muscle mass, which, in turn, can elevate your metabolism, facilitating the management and reduction of abdominal fat," says Sabat.

Similar to fiber, eating protein-rich foods can also help you feel more full after eating. "Protein is responsible for promoting feelings of fullness and satisfaction, which can act as a natural deterrent against overeating and unnecessary snacking, ultimately reducing your overall calorie intake," Sabat adds.

And lastly, "Protein can influence hormonal responses related to hunger and fat storage, creating a more favorable environment for effective weight management," says Sabat.

To reap all of these amazing benefits, Sabat suggests including more lean sources of protein in your diet, like fish, poultry, tofu, and legumes.

RELATED: How Much Protein You Need To Eat Every Day To Lose Weight

Eat more healthy fats.

We now know that eating more fiber and protein can help you lose belly fat as you get older, and Sabat says adding in sources of healthy fats can make a significant impact as well.

"Choose sources of healthy fats like avocados, nuts, seeds, and olive oil, because healthy fats offer a sense of fullness and satisfaction, which can curb overeating and help regulate calorie intake, ultimately reducing the risk of excess abdominal fat," Sabat says. "These fats also can help stabilize blood sugar levels, preventing the insulin spikes that can trigger fat storage around the abdomen."

Sabat also notes that "Additionally, these fats can aid in nutrient absorption, ensuring your body gets the necessary vitamins and minerals to support a healthy weight."

RELATED: 7 Worst Daily Habits for Your Joints as You Age

Limit your ultra-processed food consumption.

Adding more protein, fiber, and healthy fats to your daily routine can all be critical moves toward your weight loss goals, but there are also certain types of foods worth limiting as well.

Sabat suggests "Reducing your intake of highly processed foods and opting for whole, minimally processed foods whenever possible."

This is because ultra-processed foods—think pre-packaged snacks and baked goods, fast food, candy, sodas, etc.—are often extremely high in added sugar, unhealthy fats, and sodium, according to Sabat. "These can contribute to excessive calorie intake and water retention, which can lead to abdominal bloating and fat gain."

Another undesirable thing about eating a lot of processed foods is that "these foods are typically low in fiber and nutrients, offering little satiety and nutrition," says Sabat, "which makes it easier to overeat."

You don't have to fully avoid these foods, but be mindful of how much you're consuming when trying to achieve your goals.

Eat a balanced diet.

At the end of the day, focusing on one or two specific nutrients is helpful for your health goals, but the best thing you can do is make sure you're also eating a balanced diet full of all the important food groups.

"Maintain a balanced diet of fruits, vegetables, lean proteins, whole grains, and healthy fats," says Sabat. "This helps provide essential nutrients and prevents overconsumption of any one type of food."

Sabat also adds that "A balanced diet provides the necessary nutrients to maintain muscle mass, which can help boost metabolism and burn calories, including those from abdominal fat."

"Most importantly, a balanced diet promotes stable blood sugar levels, minimizing insulin spikes and the storage of fat around the abdomen.

RELATED: 6 Teas That Burn Belly Fat

Practice portion control.

The quality of your food is crucial in achieving better health as you age, but Sabat also recommends focusing on portion sizes as well.

"Be mindful of portion sizes because as you age, your metabolism tends to slow down, so it's important to eat smaller, well-proportioned meals to avoid excess calorie intake," she says.

She adds, "Controlling portions not only helps you manage your calorie intake, reducing the risk of excess calorie storage as fat, particularly in the abdominal area, but it also encourages mindful eating, making you more aware of your body's hunger and fullness cues, which can prevent overeating and unnecessary snacking."

Avoid excess sugars.

According to Morgyn Clair, MS, RDN, author at Fit Healthy Momma, cutting out sugar (especially sugary beverages) or lowering your intake of it is one of the best ways to lose belly fat as you age. "Studies consistently show that excess sugar leads to unwanted fat, especially fat that's stored in the abdomen," she says.

For example, a study published in the Journal of Nutrition found that regular consumption of sugar-sweetened beverages was associated with an increase in the volume of abdominal fat in adults.

RELATED: What Eating Too Much Sugar Does to Your Body

Track calories—if that's what works for you.

Another tip that Clair has for those trying to lose belly fat as they get older is to try tracking their calories during the day. Although this process may not work for everyone, Clair says if you're curious about it, you can try tracking for a little while to get a good idea of what your body needs.

"Many people underestimate how much they are actually eating, so I suggest tracking for at least a week so you can get a good picture of your current calorie intake," says Clair, "and that makes it easier to point out meals and days when your calories are too high, which contribute to excess fat storage."

Switch to whole grains.

It may be time to ditch the white bread and refined carbs if you're trying to lose weight this year.

According to Elizabeth Ward, MS, RDN, co-author of The Menopause Diet Plan, A Natural Guide to Hormones, Health, and Happiness, "Eating whole grains instead of highly refined grains is associated with a lower risk for excess belly (visceral) fat." This has to do with the increased levels of fiber and protein in whole grains.

And if you're wondering where to start on switching to whole grains, Ward suggests "Whole-grain bread, cereals, quinoa, whole-wheat pasta, or popcorn."

RELATED: 10 Best Whole Grain Breads on Grocery Shelves

Consume most of your calories before dinner.

Another habit that may be contributing to more belly fat is one that often goes completely unnoticed by those who are trying to lose weight, and that is eating the majority of your calories in the evening hours.

"Your body processes food more easily earlier in the day because that's when insulin is more effective, which is the hormone that moves glucose produced by digestion into your cells for them to use as energy," says Ward. "And as insulin becomes increasingly sluggish as the day wears on, eating heavily at the end of the day boosts the chances of storing what you eat as fat in your abdominal area."

This article has been updated since its original publishing with additional entries and research.

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The post 10 Effective Eating Habits to Lose Belly Fat as You Age appeared first on Eat This Not That.

That's because what you consume before boarding can significantly influence your in-flight experience. And sometimes that's for the worse. We're talking about dealing with the discomfort of bloating, excess gas, or an urgent need for the restroom at 30,000 feet above ground—not an ideal scenario for holiday travel.

We may not be able to control the turbulence you encounter, but one of the ways we'd like to help your flight go as smoothly as possible is by shedding light on how certain food and drink choices can lead to physical discomfort mid-flight. So, fasten your seatbelts, and join us as we navigate the foods and drinks that science says are ones to skip before your next flight. Then for more helpful holiday tips, check out the 5 Holiday Foods a Cardiologist Avoids.

Fried food

If you're killing time at the airport and looking for an inexpensive lunch or dinner before your flight, it can be tempting to grab a plateful of chicken fingers and fries. However, there are a few reasons you may want to reconsider!

For starters, greasy foods contain high levels of fat, and high-fat foods take much longer to digest than protein and carbohydrates. If your fries, chicken fingers, and onion rings sit in your stomach for a long time, it will more than likely lead to bloating and a possible upset stomach.

It is already uncomfortable enough to have to sit on a long flight with a bloated and upset stomach, but because high-fat foods sit in the stomach longer, they can lead to heartburn or intense acid reflux in people who are more prone to these symptoms. Now that sounds like a stressful flight.

RELATED: 7 Best Airplane Snacks, According to Dietitians

High-sodium foods

Maybe you're scarfing down a beer with some chips and salsa before your flight, or perhaps you grabbed a bag of potato chips to tide you over until you make it to your destination. Even though snacking on something savory can be satisfying before you travel, be careful with how much sodium you take in before you hop on the plane.

Because of changes in pressure and lower humidity environments inside the plane, you are likely to experience some level of dehydration when flying, and unfortunately, high-sodium foods can also dehydrate you, which makes for a not-so-great combination.

Flying can also cause your body to retain more water because of pressure changes and sitting for too long, and high levels of sodium can have this effect too.

You're better off leaving the super salty foods behind to avoid as much discomfort as possible.

Broccoli

Cruciferous vegetables like broccoli, kale, cabbage, cauliflower, etc., are some of the healthiest foods you can eat. They're high in antioxidants and necessary vitamins, and they're extremely high in fiber compared to many other vegetables.

While this is a great thing for your health overall, you may want to skip out on the side of broccoli when you're ordering your airport meal. Cruciferous vegetables are so high in fiber, that they can cause bloating and excess gas.

Unfortunately, it's already a common occurrence to feel bloatedness on a flight because drastic changes in altitude have been found to lead to bloating. So eating broccoli, and other high-fiber vegetables, may lead to even more of a painful situation when you're in the air.

RELATED: The 12 Worst Eating Habits For Your Metabolism

Beans

You go through pressure changes when you're on an airplane, and this can cause your intestines to expand, according to the Cleveland Clinic. You're more likely to experience bloating and excess gas when this happens.

One food that certainly won't help this cause is beans. Beans are not only high in fiber, which can cause bloating, but they also contain raffinose—a carbohydrate that your body may struggle to digest. Save yourself the stomach discomfort while you're stuck on your plane by avoiding beans before your flight.

Garlic

We've already discussed how flying can cause bloating and potential discomfort because of the changes in pressure, so chowing down on foods that bloat you can make the situation even worse.

A common bloating food is garlic, which contains high levels of a type of fiber called fructans. Many people have mild intolerances to fructans, which can cause your body to respond with bloating, stomach discomfort, and excess gas when you eat foods high in this fiber. Although many people have it, it's something that is poorly diagnosed and not widely known, so many people go on eating these high-fructan foods without realizing the reason behind their discomfort.

Aside from ruining your own experience, garlic before a flight might ruin your row mate's experience as well, since garlic breath is a real thing. Garlic is made up of many sulfur compounds that are activated when you chew it and can lead to a strong odor in your mouth, so save yourself and the people next to you some discomfort and avoid eating garlic before a flight.

RELATED: What Happens to Your Body When You Skip Breakfast

Onions

The reasons it's encouraged to avoid garlic before a flight are the same reasons we recommend skipping onions, too.

Both garlic and onions are high in fructans, which again are those fibers that some people have an unrecognized intolerance to. If you're scarfing down an onion-heavy dish before hopping on the plane, you may end up with some extra gas—which no one wants on their flight.

In the same way that garlic can give you undesirable breath, onions can do the same. This vegetable also contains many sulfur compounds, giving your breath an unfortunately strong onion odor.

Pears and apples

Apples and pears are super healthy snacks because of their fiber content, but when it comes to flying, you may want to choose something else.

Pears and apples are known to potentially cause abdominal bloating or discomfort after eating them because of their high levels of fructose—a naturally occurring sugar. We discussed earlier how people can have a tolerance to fructans and not be aware of it, and the same can be said for fructose. In many people, fructose can cause stomach pain and bloatedness.

RELATED: The 10 Worst Eating Habits for Inflammation

Gum

You've most likely had someone tell you to chew gum when you feel your ears start to pop on the flight, but this trick can also lead to some bloating and stomach discomfort while on the plane.

When you chew gum, you swallow a lot more air than usual, which can lead to bloating. Mayo Clinic (via Science Daily) suggests avoiding chewing gum and sucking on hard candies to lower your chances of bloating and stomach pain.

RELATED: The 3 Best Exercises To Stay Fit While Traveling—Without Equipment

Coffee

Before you down a cup or two of pre-flight coffee, you may want to think about a few potential side effects you can experience while on the plane.

For starters, anytime you drink a lot of liquid before boarding, you're going to increase your need to urinate while on the plane. This can be inconvenient for flyers.

Along with needing to urinate more, coffee is known to make you poop more, too. It stimulates your colon and causes more contractions, which will have you running to the restroom afterward. This is unfortunately inconvenient on the plane, especially if you find yourself in the window seat.

On top of that, coffee can also lead to symptoms of anxiety in people who are more sensitive to caffeine, which can cause jitteriness, nervousness, and an upset stomach. If you're a nervous flyer at all, drinking coffee may only make things worse.

Alcohol

Posting up and drinking at the airport bar can be a comforting way to pass the time during a long layover, but be aware of the potential issues that can come from drinking alcohol before your flight.

Alcohol has diuretic effects, meaning it can make you urinate more frequently and dehydrate you. Because flights can already dehydrate you, adding alcohol to the experience will only make it worse.

Also, because alcohol can cause you to urinate more, you run the risk of the annoying inconvenience of having to take multiple trips to the bathroom when you're on the plane—something that neither you nor your row mates want.

There is also a link between drinking alcohol and feelings of anxiety and depression, mainly because of the dip in serotonin that it causes. Similar to coffee, be careful of how much you drink if you're a nervous or anxious flyer because both beverages can potentially make your symptoms worse.

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The post The 10 Worst Foods to Eat Before Flying appeared first on Eat This Not That.

These boards full of meat, cheese, fruit, vegetables, nuts, and sweets are the perfect holiday party food item because they feed a bunch of people at once, and if you take a few extra minutes to put it together, your board can be a festive piece of decor on its own.

We went to Instagram to find some inspiration for making an amazing Christmas charcuterie board, and we discovered so many different creative ways of putting together a delicious board that will wow everyone at your holiday party. Read on, and for more help with your hosting endeavors, check out the 10 Best Holiday Wines Under $20, According to Sommeliers.

Berry and the Boards Christmas Tree Charcuterie

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A post shared by Alaura Berry (@berryandtheboards)

Using a spread of green grapes, kiwi, cheese triangles and cubes, berries, dried apricots, nuts, prosciutto folded into a flower shape, and an orange slice for the tree topper, you can put together a festive charcuterie tree that your guests will be in awe of.

RELATED: 15 Most Exciting Trader Joe's Christmas Items Available Now

Christmas Charcuterie Wreath

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A post shared by Charcuterie | Northridge, CA (@honeyplateco)

A staple of Christmas decor, a wreath can make any space feel more festive. And while you can buy yourself a traditional holiday wreath to place on the door or your wall, why not impress your party guests with a charcuterie wreath?

This one by Honey Plate Co. is super simple to throw together. All you need is a circular serving board and brie cheese in the middle, and then you can fill in the "wreath" with your favorite cheeses, meats, fruit, and nuts. Add rosemary and pomegranate seeds around the cheese to make it even more Christmasy.

Christmas Tree with Salami Roses

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A post shared by BOXED by Christine | Charcuterie Caterer (@boxed_by_christine)

There are many different ways you can make your charcuterie board into the shape of a Christmas tree, and this board from Boxed by Christine is another option. Layer with rows of meat roses, cheeses, grapes, cranberries, and nuts, and outline with some sprigs of rosemary to give it that pine-like look. They also specifically use a Christmas tree-shaped serving plate to enhance the shape even more.

RELATED: 7 Costco Desserts That Are Perfect For the Holidays

Holiday Charcuterie Board with Christmas Candy

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A post shared by Boards by Brit (@boards.bybrit)

While the shape of a Christmas tree or wreath is cute, you don't need it to have a Christmas charcuterie board. Making a regular board but piling it up with meat, cheeses, fruit, and holiday candies like candy canes, gingerbread men, and peppermint bark can turn any board into a Christmas masterpiece.

Take it up a notch by grabbing any type of cheese round and wrapping a few pieces of rosemary around it to make a mini wreath.

Layered Christmas Tree Charcuterie

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A post shared by Casey Rooney | Get On My Plate (@get.on.my.plate)

Another creative way to make a holiday board is by using sprigs of rosemary to create Christmas tree layers. This gives the illusion of a pine tree and gives you plenty of creative freedom for what to put in between each layer.

User @get.on.my.plate chose to use cubed cheese and meats, as well as things like olives, nuts, and a few pomegranate seeds scattered throughout to look like ornaments or tree lights.

RELATED: 11 Easy Christmas Breakfast Recipes Your Whole Family Will Love

Santa Claus Charcuterie Board

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A post shared by Jennifer Bryant (@jenbryantdesign)

We've seen plenty of charcuterie trees and wreaths, but this Santa Charcuterie Board stopped us in our tracks. User @jenbryantdesign uses brie cheese and thin salami slices to make Santa's face and hat and then fills in the rest of the board with an assortment of meats, cheeses, crackers, jam, and peppermint pretzels. This concept is too joyful to pass up.

Christmas Tree Brie Board

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A post shared by B Frank (@homehappyheart)

Home Happy Heart took a regular circular serving plate and made this charcuterie board into a magical Christmas treat. In addition to cheeses like mozzarella and cranberry cheddar, they also added a brie round in the middle and cut a Christmas tree shape out of the middle. They then put pomegranate seeds in the center of the cutout. How cute!

RELATED: My Grandma's Egg Casserole Is The Cozy Christmas Brunch Dish You Need

Dessert Charcuterie Board

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A post shared by Olivia | Home Decor Blogger (@byolivialee)

Your charcuterie board doesn't have to be the traditional arrangement of meat and cheeses. Instead, your Christmas party board can be full of merry desserts like cookies, red and green candies, stroopwafels, and peppermint bark to give your guests a dessert plate they'll keep talking about. Serve with some hot chocolate and marshmallows for the ultimate December dessert.

The Christmas 'Brie' Board

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A post shared by NASHVILLE CHARCUTERIE • WITH LOVE & BRIE • ANNIE (@withloveandbrie)

The beautiful Christmas tree-shaped wooden board certainly makes this one stand out, but you can put together this charcuterie plate with a regular board as well. Preserved meats, sugared cranberries, nuts, cheeses, berries, and sugared rosemary all lined up into Christmas tree rows make for an impressive holiday appetizer.

RELATED: 10 Best Costco Cheeses You Can Buy Right Now

3D Charcuterie Christmas Tree

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A post shared by Tori Gerbig | Pink Lily Founder (@torigerbig)

This one requires a bit more work than some of the others, but the results will impress your party guests. To make this 3D charcuterie tree, you'll need a foam cone, saran wrap, toothpicks, and then all of your cheeses, meat, and fruit you're going to add, and voilá! Watch your guests take pictures and talk about your impressive appetizer.

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The post 10 Stunning Christmas Charcuterie Board Ideas Your Holiday Guests Will Love appeared first on Eat This Not That.

Whether you're on a weight loss journey, chasing muscle gains in the gym, or simply seeking a healthier lifestyle, understanding the nutritional content of your daily meals is paramount for reaching your health and fitness goals. We've compiled a comprehensive list of healthful, protein-dense foods that includes lean meats, plant-based options, snacks, and other meal staples to provide you with a wide range of foods that pack a protein punch while delivering fewer calories to add to your weight loss menu.

Read on to discover the best high-protein, low-calorie foods from registered dietitians. Then, when you're done, check out the 10 Best Breakfast Foods for Losing Weight & Gaining Muscle.

Chicken Breast

Serving size: 4 ounces (112 grams)
Calories: 120
Protein: 26 grams

Packed with lean protein, "Chicken breast is one of the best high-protein, low-calorie foods," says Kelsey Kunik, RDN, a registered dietitian at Graciously Nourished. Whether grilled, baked, or sautéed, chicken breast provides a protein-rich foundation for meals without adding a ton of calories.

RELATED: 33+ Best Healthy Chicken Breast Recipes for Weight Loss

Non-fat Greek Yogurt

Serving size: 100 grams
Calories: 60
Protein: 10 grams

This rich and creamy breakfast option pairs well with fruits and granola or on its own. Sarah Schlichter, MPH, RDN, a registered dietitian at Bucket List Tummy, tells Eat This, Not That!, "Low-fat Greek yogurt offers the same amount of protein as high fat, with less fat. Greek yogurt has much more protein than traditional yogurt and boasts helpful gut-friendly probiotics. Use it as a smoothie base, or add to yogurt bowls, oatmeal, dips, and more."

Tuna

Serving size: 3 ounces (85 grams)
Calories: 122
Protein: 20 grams

Whether canned or fresh, tuna is a high-protein and versatile seafood that goes well in salads and sandwiches, making it an ideal choice for those seeking nutrient-dense options. "Canned tuna is a budget-friendly high-protein choice that's also low in calories," says Kunik. "It's an easy and convenient way to get protein and omega-3 fatty acids in your diet."

Edamame

Serving size: 100 grams
Calories: 140
Protein: 12 grams

This plant-based option is low in calories and a fantastic source of essential nutrients like vitamin K, antioxidants, and fiber. Use edamame beans as a protein source in a bowl or salad, or just enjoy them as a snack. "Keep a bag of shelled edamame in your freezer to toss into pasta, salads, or stir-fries," recommends Kunik.

Low-Fat Cottage Cheese

Serving size: 100 grams
Calories: 82
Protein: 11 grams

An underrated protein source, low-fat cottage cheese makes for a delicious standalone snack or a versatile ingredient in various dishes. "There's a reason cottage cheese is being added to everything these days. It's low in calories, high in protein, and is the perfect dip, smoothie addition, or side to a savory dinner," explains Kunik.

RELATED: 18 Creative Cottage Cheese Recipes That Aren't Old-School

Lentils

Serving size: 1 serving (35 grams)
Calories: 80
Protein: 10 grams

Besides being a plant-based protein source, lentils are a rich dietary fiber source supporting digestive health. Schlichter says, "Lentils pack a protein and fiber punch, which are great for satiety and weight management. A cup of lentils offers nearly 20 grams of protein, 15 grams of fiber, and several micronutrients."

RELATED: 10 Healthiest High-Fiber Foods You Can Eat

Shrimp

Serving size: 100 grams
Calories: 91
Protein: 17 grams

Shrimp not only delivers a lean source of protein but also boasts astaxanthin, a potent antioxidant that offers anti-inflammatory benefits. Additionally, shrimp contains selenium, which the National Institutes of Health says supports your body's defense against oxidative stress, contributing to immune system health.

Quinoa

Serving size: 1 serving (44 grams)
Calories: 160
Protein: 5 grams

Quinoa is a complete plant protein source containing all nine essential amino acids. Also, it's gluten-free, high in magnesium, and an excellent source of iron.

Turkey Breast

Serving size: 3 ounces (85 grams)
Calories: 125
Protein: 26 grams

Rich in lean protein, turkey breast also contains B vitamins, including niacin, which is crucial in energy metabolism. Turkey also contains selenium, which acts as an antioxidant, helping protect cells from damage.

Skinless Chicken Thighs

Serving size: 4 ounces (112 grams)
Calories: 140
Protein: 16 grams

Skinless chicken thighs are a protein-rich dark meat, which research shows contains more iron than white meat. Iron is an essential nutrient for energy production and red cell formation.

Egg Whites

Serving size: 100 grams
Calories: 52
Protein: 11 grams

Egg whites are a high-protein, low-calorie food, making them an excellent choice for those focusing on weight management. They're rich in branched-chain amino acids (BCAAs), which are crucial for muscle repair and growth.

RELATED: 38 High-Protein Breakfasts That Keep You Full

Tempeh

Serving size: 100 grams
Calories: 192
Protein: 20 grams

Tempeh, originating from fermented soybeans, is a plant-based protein powerhouse with a uniquely nutty flavor and firm texture. This soy-based protein source also contains paraprobiotics that may enhance the performance of athletes.

RELATED: 21 Superfoods That Are Surprisingly High in Protein, Say Dietitians.

Tofu

Serving size: 100 grams
Calories: 144
Protein: 17 grams

"Soy products, such as tofu, are great for providing protein without cholesterol and nutrients such as fiber, calcium, iron, and more," says Schlichter. Tofu is rich in essential amino acids, making it a complete protein source for vegetarians and vegans. Also, its neutral taste allows it to absorb the flavors of other ingredients, making it a go-to ingredient for both savory and sweet dishes.

Cod

Serving size: 3 ounces (85 grams)
Calories: 70
Protein: 15 grams

Cod is a nutrient-dense fish that not only supplies protein but also offers phosphorus, vital for bone health, and vitamin B12, crucial for nerve function and the formation of red blood cells.

Salmon

Serving size: 3 ounces (85 grams)
Calories: 177
Protein: 17 grams

Packed with protein and omega-3 fatty acids, this fatty fish promotes heart health, reduces inflammation, and supports brain function. Salmon is also rich in vitamin D, selenium, and B vitamins, boosting your overall nutrient intake.

Beans

Serving size: 100 grams
Calories: 347
Protein: 21 grams

Beans are a fantastic addition to salads, sandwiches, stir-fries, and more, adding texture and nutrition to your meals. Rich in potassium for heart health, magnesium for muscle function, and iron for energy production, beans are truly a plant-based protein powerhouse.

"Beans, canned and dry, are a great, plant-based high protein option to add to salads, sandwiches, stir-fries, and more," says Schlichter. "Beans are also a great source of potassium, which is great for heart health, magnesium, iron, and more."

Eggs

Serving size: 1 extra-large egg
Calories: 80
Protein: 7 grams

Loaded with essential amino acids, vitamins, and minerals, multiple studies have found that eggs support muscle repair, boost metabolism, and keep you feeling full longer. Their yolks contain healthy fats and essential nutrients like choline, which are crucial for brain health.

"Eggs contain several important micronutrients, such as B vitamins, iron, choline, and more," Schlichter explains. "Pairing a few eggs and veggies with half of an English muffin or piece of toast is a healthy, low-calorie breakfast."

Jerky

Serving size: 1 serving (28 grams)
Calories: 80
Protein: 10 grams

Typically made from lean meats like beef or turkey, jerky is a low-calorie and convenient option. "Jerky is a shelf-stable, on-the-go protein option, which is great for a snack or addition to lunch. Jerky is also a lean protein source of micronutrients, like iron and zinc," says Schlichter. However, be mindful of sodium content and select varieties with minimal additives.

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

Cauliflower

Serving size: 100 grams
Calories: 25
Protein: 2 grams

While not traditionally known for its protein content, cauliflower is a surprising addition to the high-protein, low-calorie foods category. This cruciferous vegetable provides a modest amount of protein along with a host of other nutrients. Also, cauliflower's versatility allows it to be roasted, mashed, or turned into a low-calorie pizza crust, offering a unique way to increase your protein intake while keeping calories in check.

RELATED: Secret Side Effects of Eating Cauliflower, Says Science

Mushrooms

Serving size: 100 grams
Calories: 22
Protein: 3 grams

These fantastic fungi are an underrated protein source that offers a unique texture and flavor to dishes. Whether sautéed as a side, added to omelets, or used as a meat substitute in certain recipes, mushrooms add a modest amount of protein and essential vitamins and minerals, all while keeping your calorie intake in check.

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The post 20 Best High-Protein, Low-Calorie Foods appeared first on Eat This Not That.