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

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

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

Dark chocolate-covered fruit

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

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

Dried fruit

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

Sugar free gum

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

Dark chocolate

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

RELATED: 9 Chocolate Bars That Dietitians Love

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

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

Fresh fruit

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

No added sugar flavored yogurt

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

RELATED: 9 Highest-Protein Yogurts on Grocery Store Shelves

Trail mix

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

Cottage cheese with fruit

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

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

Protein-rich energy bar

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

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

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

How to buy the best bread for your health

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

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

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

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

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

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

The 10 best whole-grain breads on grocery shelves

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

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

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

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

RELATED: The 10 Unhealthiest Breads To Leave on Grocery Shelves

OroWeat Whole Grains Double Fiber

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

Ezekial 4:9 Sprouted Whole Grain Bread

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

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

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

Angelic Bakehouse Sprouted Wheat

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

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

Rudi's Organic 100% Whole Wheat Bread

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

RELATED: 17 Healthiest Peanut Butters To Buy, Say Dietitians

Food For Life 7 Sprouted Grains Bread

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

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

Dave's Killer Bread Organic Powerseed

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

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

Mestemacher Whole Rye Bread

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

Silver Hills Organic Sprouted Power The Big 16

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

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

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

365 Organic Sprouted Wheat Honey & Oat

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

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

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

How much oatmeal should you eat?

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

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

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

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

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

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

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

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

The benefits of eating oatmeal daily

Oats can lower your cholesterol and improve your heart health

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

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

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

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

RELATED: Can Eating Oatmeal Help You Lose Weight?

They can improve your GI health and gut microbiome

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

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

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

Oats may help prevent disease

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

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

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

Which type of oats are best?

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

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

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

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

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

Ways you can eat oats that aren't oatmeal

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

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

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

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

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

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

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

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

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

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

The best dairy-free yogurt brands to shop for:

Silk Plain Soymilk Dairy-Free Yogurt Alternative

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

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

Nancy's Oatmilk Plain Non-Dairy Yogurt

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

Harmless Harvest Unsweetened Plain Organic Cultured Coconut

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

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

Silk Almondmilk Plain Dairy-Free Yogurt Alternative

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

Kite Hill Original Plain Unsweetened Almond Milk Yogurt

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

So Delicious Dairy Free Vanilla Coconutmilk Yogurt Alternative

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

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

Siggi's Plant Based Coconut Yogurt Vanilla & Cinnamon

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

Kite Hill Plain Unsweetened Greek Style Plant-Based Yogurt

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

Cocojune Lemon Elderflower Organic Cultured Coconut

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

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

GT's Cocoyo Living Coconut Yogurt Cacao

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

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

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

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

Water

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

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

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

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

RELATED: 8 Best Foods to Help You Sleep

Green tea

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

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

Kefir

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

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

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

Lemon ginger tea

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

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

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

100% orange or grapefruit juice

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

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

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

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

Tomato juice

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

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

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Research shows that enjoying dark chocolate has positive health benefits, from reducing inflammation, and relaxing blood vessels to lowering blood pressure and improving overall cardiovascular health. One review article published in the journal Nutrients reported that chocolate consumption was inversely correlated with coronary heart disease, stroke, and diabetes. The authors noted that two to six servings per week was considered optimal for reducing one's risk.

However, not all chocolate bars are created equal. You want chocolate that provides a higher percentage of flavonoid-packed cocoa solids. The healthiest bars will provide at least 70% cocoa. Cocoa (or cacao) is loaded with polyphenols as well as providing some iron, zinc, magnesium, and many other essential minerals. Unfortunately, milk chocolate lacks the polyphenols and essential nutrients that make dark chocolate a healthier option.

How to choose the best chocolate bars:

• Look for those with at least 60% cacao (cocoa), but higher is even better.
• Compare added sugars and choose a bar that has the least amount of added sugar.
• When possible, look for those that are organic and made with non-GMO ingredients for the health of the planet.
• If you eat a plant-based diet, choose bars that are dairy-free and certified vegan.

Here are the nine best chocolate bars dietitians love due to their nutritional benefits.

GATSBY Sea Salt Extra Dark

This is one of my favorite healthier chocolate bars. It tastes so great and has such a good proposition that even Mark Cuban and Lori Greiner from Shark Tank are investors. I like that it's significantly lower in calories and added sugar compared to milk chocolate bars and even the best dark chocolate bars. GATSBY chocolate bars have less than half the calories and about 75% less sugar than a traditional chocolate bar because the primary sweetener is allulose, a natural zero-calorie sweetener that most closely resembles sugar in taste and function. With 4 grams of fiber, this chocolate bar can also help keep you satisfied longer. It's also non-dairy and gluten-free.

RELATED: 10 Best Frozen Foods To Buy at Whole Foods for Weight Loss

Macalat Organic Sweet Dark Chocolate

The advent of a new chocolate category, this organic sweet dark chocolate is actually sugar-free. Macalat is made with organic superfoods including organic Peruvian cacao, lucuma, cinnamon, vanilla bean, monk fruit, and organic mushroom extract. The marvelous mushroom extract acts to cut the bitter notes of the cacao, so the bar has a rich, sweet taste but with zero sugar and zero net carbs. It's perfect for anyone living a carb-controlled lifestyle but who wants to enjoy chocolate. You need to taste it to believe it!

Endangered Species Almond & Sea Salt 72% Dark Chocolate

This bar is not only dairy-free but it is also certified vegan, says Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian. Plus, it has only 7 grams (1 ¾ teaspoons) of added sugar, compared to around 17 grams (4+ teaspoons) of sugar in other leading chocolate bars on the shelves, adds Geiger.

Hu Simple Dark Chocolate Organic 70% Cacao

This bar is great because it has a high percentage of cacao and is certified organic. It's made with just three ingredients: organic fairtrade cacao, unrefined organic coconut sugar and organic fairtrade cocoa butter. The brand doesn't use any refined sugar, cane sugar, sugar alcohols, among other more processed ingredients in its bars.

Alter Eco 70% Cacao Sea Salt Organic Dark Chocolate

"I love that this healthy chocolate bar is 100% plant-based, USDA-certified organic, certified gluten-free, and made with simple, recognizable ingredients," says Los Angeles-based registered dietitian Cynthia Sass, MPH, MA, RD. "It's rich without being bitter and it really melts in your mouth, which not all dark chocolates do." What's more, these bars provide fiber, iron, and magnesium and the brand supports fair wages for farmers and sustainable agriculture.

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Lily's Salted Carmel Milk Chocolate Style Chocolate Bar

Lily's is a favorite brand made without added sugar, but does have Stevia for sweetness, explains Toby Amidor, MS, RD, CDN, an award-winning registered dietitian. "The bars are certified gluten-free and made with non-GMO ingredients. "When I crave chocolate, I prefer milk chocolate (especially caramel), so I pop an ounce of this chocolate bar." While this bar will lack the same bioactive compounds present in dark chocolate with high cacao counts, its nutritionals are still impressive with low sugar and high fiber counts.

RELATED: 9 Best High-Fiber Vegetables—Ranked!

Alter Eco Deep Dark Quinoa Crunch

This organic bar has 60% cacao, so you'll get the phytonutrient antioxidants from polyphenols, flavanols, and catechins, notes Amidor. It has no GMOs, no soy ingredients, no corn ingredients, no additives, no artificial ingredients, and it's vegan. Plus, you'll get a crunch of whole-grain quinoa in every bite!

Alter Eco 85% Cacao Raspberry Blackout 

This super dark bar is among the highest in beneficial cacao, with 85% cacao. It has less added sugar and more fiber than many of its premium dark chocolate peers. Made with smooth dark chocolate and contrasted with the tart red raspberry for a delicious combo. This bar delivers on taste and quality and is made with eco-friendly ingredients, notes registered dietitian Patricia Bannan, MS, RDN, author of From Burnout to Balance.

Barebells Protein Bars Chocolate Dough

"For a chocolate bar alternative, I'm a big fan of Barebells Protein Bars Chocolate Dough," says Bannan. While they are processed 'once-in-a-while foods,' compared to dark chocolate, I like that they provide 20 grams of protein and no added sugar, adds Bannan.

RELATED: 11 Best Low-Carb Protein Bars for Lean Muscle Growth

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For millennia, Eastern medicine has recommended green tea for its health benefits. Now, modern-day research is proving the myriad ways green tea improves health and well-being—from reducing body fat and blood sugar levels to boosting brain health. Read on for all the incredible ways drinking green tea can support your health, and for more on healthy eating, don't miss 7 Healthiest Foods to Eat Right Now.

What is the difference between green tea and matcha green tea?

Matcha has been enjoying its moment in the spotlight for years, as you've probably seen it in lattes, baked goods, ice cream, or just on its own. But this drink, which is a powdered form of green tea, has been around for thousands of years. But if matcha is technically green tea, what is the difference between them?

Matcha and regular green tea come from the same plant, but matcha's growth and extraction is oftentimes a more careful process. For instance, matcha is grown in the shade while most other green teas are not, which protects the leaves from oxidation and results in higher concentrations of antioxidants. The end result of matcha is a powder made from pulverized leaves.

Because matcha is made from pulverized leaves, it is more concentrated than regular green tea. This results in a higher caffeine count than regular tea as well.

8 Benefits of Drinking Green Tea

Green tea can help with skin health.

According to a recent 2023 study, researchers found that the polyphenols in green tea may be able to help protect against UVB light-induced skin—meaning melanoma and nonmelanoma skin cancers. These effects were observed both topically and orally.

This isn't the first discovery related to green tea and skin health. An older 2012 report found that supplementing green tea may be able to help with acne, rosacea, and other skin-related complications.

Green tea helps reduce the risk of developing some types of cancer.

One of the most documented benefits of green tea is its anti-cancer properties. More than 5,000 studies have been published about green tea and cancer, including human clinical trials, population-based studies, and laboratory analyses. Thousands of these studies document that green tea polyphenols and other bioactive compounds present in green tea may help prevent several types of cancer including breast, colorectal, liver, ovarian, prostate, oral, and skin cancer.

According to Katherine Brooking MS, RD, a New York-based registered dietitian, "Several population-based studies suggest that both green and black teas help protect against cancer. Several preliminary clinical studies suggest that the polyphenols in tea—particularly epigallocatechin gallate (EGCG)—may play an important role in the prevention of cancer. Researchers also believe that polyphenols help kill cancerous cells and they may protect healthy cells from cancer-causing hazards," notes Brooking.

RELATED: 10 Best Foods To Boost Your Immunity

You'll get a boost of antioxidants.

As the non-fermented form of tea, green tea provides more of beneficial catechins than either black or oolong tea, according to a review paper published in the Journal of the American College of Nutrition.

Catechins are a sub-category of flavonoids that are found in high concentration naturally in the leaves of the Camellia sinensis plant. There are four main catechins in tea: epicatechin (EC), epicatechin-3-gallate (ECG), epigallocatechin (EGC), and epigallocatechin-3-gallate (EGCG). Of these catechins, EGCG and EGC are found in the highest concentration in green tea and have been the subject of most of the studies.

Antioxidant catechins are also present in other healthy plant-based foods like apples, berries, and cacao.

Green tea is good for your brain.

If you're looking for ways to keep your brain sharp as you age, consider adding green tea to your diet. In one randomized, double-blind human clinical trial published in the Journal of Medicinal Food, participants who took a daily supplement with green tea extract and L-theanine extracted from tea experienced improvements in mild cognitive impairments. In a test of attention and self-reported measure of alertness, memory improved after tea as compared to the placebo.

In another study published in Frontiers in Aging Neuroscience, green tea was shown to improve memory and executive function in elderly adults and was also found to help reduce oxidative stress.

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Green tea helps prevent Type 2 Diabetes.

Numerous studies reveal that green tea helps reduce fasting blood sugar levels and risk for developing type 2 diabetes. Green tea also has been shown to help increase insulin sensitivity, so that the insulin your pancreas produces can more efficiently maintain normal blood sugar levels. Green tea helps protect the cells that produce insulin, and the flavonoids in tea can help mop up harmful free radicals and tamp down inflammation.

These benefits are all helpful to help prevent type 2 diabetes as well as reduce complications from diabetes like diabetic retinopathy, according to a review article published in the journal Antioxidants.

Green tea is good for your heart.

Green tea is a superstar when it comes to heart health, explains Lyssie Lakatos, RDN, and Tammy Lakatos Shames, RDN, known as The Nutrition Twins. "The polyphenolic catechins found in green tea have been found to improve total and LDL (bad) cholesterol levels, which are two risk major factors for heart disease."

In a landmark population-based study reported in JAMA with more than 40,000 Japanese adults followed for more than 11 years, the results reported that drinking more than 5 cups of green tea daily lowered the risk of death of a heart attack or stroke by 26%, compared to subjects who reported drinking less than a cup per day of green tea. Another study published in the European Journal of Preventive Cardiology found that drinking green tea three or more times a week can significantly improve your overall heart health.

RELATED: 7 'Healthy' Iced Tea Brands With More Sugar Than a Can of Coke

Green tea can make you more alert and help keep you calm.

While coffee provides a kick of caffeine to boost your day, the caffeine and other bioactive compounds in green tea can get you going without making you feel wired. According to registered dietitian Sarah Koszyk, MA, RDN, co-founder of MIJA and author of 365 Snacks for Every Day of the Year, "Green tea contains the amino acid, L-theanine, which provides a calm focus and works with the caffeine within green tea to provide a slow release that doesn't cause withdrawals or spikes and crashes that one can experience from regular caffeine found in coffee."

Green tea can provide a more relaxing experience with less dependency, compared to drinking coffee. L-theanine can also reduce anxiety by increasing the production of dopamine in the brain, thus improving one's mental health and allowing people to unwind from stress, she adds.

Green tea boosts flavonoids in your diet.

Many of the documented health benefits of green, black, or oolong tea are linked to the flavonoids present in tea leaves. A recently published study in the journal Advances in Nutrition reported that daily flavonoid intake from tea was associated with reduced risk of death from heart disease and any cause of death.

According to Joy Dubost, PhD, RD, Head of Nutrition & Health at Lipton, "Flavonoids are naturally occurring dietary compounds in tea which have been associated with heart health. Daily consumption of at least 200-500 milligrams of flavonoids, found in 2-3 cups of tea, can help support a healthy heart as part of a diet consistent with the Dietary Guidelines for Americans."

Choosing the best green tea brands

If you want to drink more green tea, there are a few things to consider when you go to make your next purchase. For one, you'll want to decide how important it is for your tea to be organic. You can easily find organic brands that are transparent about their process, but these are usually more expensive. You'll also want to figure out whether you want loose leaf, tea bags, or matcha powder.

Here are a few brands of green tea we love:

Rishi Organic Sencha Green Tea

One of my personal favorites in the flavor department, the Rishi Green Tea packets are smooth and one of the least-bitter green teas I've ever had. You can buy one pack of 15 sachets for $8 on Amazon, or stock up and get the six-pack for $55.

Yogi Pure Leaf Green Tea

Yogi Green Tea is Certified USDA Organic and Non-GMO verified, as well as Rainforest Alliance Certified—which means their practices are safe for their workers as well as the environment. This tea is affordable for the quality of the product, with a pack of six boxes (96 tea bags) being around $25 on Amazon.

Golde Pure Matcha

This matcha powder is Ceremonial Grade, which means it is a high grade of matcha and is more concentrated in some plant compounds. According to their website, Golde Matcha is also cold-processed in Uji, Japan "for maximum antioxidant and amino acid content." You can buy a 40-gram container from their website for $28 or Amazon for $29.

Rishi Sweet Matcha

This sweet matcha powder is perfect for when you need a quick sweet treat. Made with matcha green tea and cane sugar, all you have to do is mix it with water or milk and you have a delicious matcha latte like one you'd buy at your local cafe. This is one of my favorite powders to have on hand.

Read on, and for more, check out The 10 Best Healthy Juice Brands on Grocery Store Shelves.

A previous version of this story was published on April 12, 2021. It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.

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In general, most common berries, including strawberries, blueberries, blackberries, raspberries, and cranberries, are rich in essential nutrients like vitamin C, folic acid, fiber, and potassium. Berries like acai, elderberry, and goji are also nutrient-packed and provide similar health and nutritional benefits. Reams of research going back decades show that berries help reduce the risk of heart disease, certain types of cancer and dementia, and type 2 diabetes, and they help control systemic inflammation that is linked to myriad health conditions.

You may think of fresh berries as a summertime treat, but they're available year-round. If you're looking for a budget-friendly way to incorporate more berries into your meals and snacks, look for frozen berries at your supermarket. They're a great option for smoothies, muffins, pancakes, cobblers, frozen desserts, parfaits, and more.

Read on to discover all the amazing benefits you'll get when you eat berries every day, and for more, don't miss 20 Best-Ever Weight Loss Smoothies.

The quality of your diet will improve.

Berries are among one of the most nutrient-rich, plant-based foods you can include in your diet. Cranberries, blueberries, blackberries, raspberries, and strawberries are low in calories (about 60-80 calories per cup of fresh berries) and are packed with numerous vitamins, minerals, and other bioactive compounds essential for health and disease prevention. Some of the most notable nutrients in berries include fiber, vitamin C, folic acid, potassium, manganese, vitamin K, and polyphenols including anthocyanins and tannins. Another benefit is that you get all that great nutrition in relatively few calories. A serving of berries (1 cup raw) is about 60-80 calories, depending upon the type of berry.

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Your brain may stay sharper for longer.

Decades' worth of data show that berries have the capacity to help maintain our memory and cognitive function as we age. Berries are one of the core food components of the MIND Diet, the diet that has been shown to reduce the risk for neurological declines. The MIND diet recommends berries at least twice a week. Berries are thought to improve brain health by improving the vascular function of the brain and reducing inflammation. A review article published in Neural Regeneration Research reported that berries offer neuroprotection through numerous biological pathways.

Your blood sugar levels will moderate.

Thanks to the fiber, and other beneficial bioactive compounds present in berries, studies show that they can help stabilize blood sugar and insulin levels, to help avoid the highs and lows that are known to increase the risk for metabolic syndrome and type 2 diabetes. For example, one study found that when berries are enjoyed as part of a meal or snack with other carbohydrates can help temper both blood sugar and insulin levels as well as ameliorate postprandial hyperglycemia and hyperinsulinemia in overweight or obese adults with insulin resistance.

One study reported in Food and Function revealed that blueberries helped regulate blood sugar levels and reduced the blood sugar response after consuming carbohydrates, among healthy, young study participants.

RELATED: 10 Ways to Break Your Sugar Addiction—For Good

You may live longer.

Another study by The Harvard School of Public Health researchers published in BMC Medicine examined the intake of more flavonoids among more than 100,000 study participants and noted that those who consumed the most flavonoids lived longer. Blueberries were one of the most highly correlated foods to a reduced risk of dying. The researchers noted a 5% lower risk of death for every 3.5 servings per week. The authors suggest that increasing flavonoid-rich food in one's diet, such as blueberries and other berries, can help you add more years to your life.

You'll likely lose lbs.

Berries are a great option for anyone trying to slim down and tone up. Low in calories and high in fiber, berries are a great choice for anyone trying to lose weight or maintain a healthy weight. A cup of fresh berries has about 60-80 calories and 4 or more grams of fiber. Raspberries, for instance, pack in 8 grams of fiber. The high fiber counts in berries will help keep you satisfied because the fiber slows digestion and moderates blood sugar levels. Compared to other fruits, berries are also lower in natural sugars.

One study conducted by The Harvard School of Public Health researchers and reported in BMJ found that adults whose diets had the most dietary flavonoids (like those found in berries) were less likely to gain weight over the 20+ year study period. The authors concluded that diets rich in flavonoids may contribute to weight maintenance and help prevent weight gain among adults.

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You'll reduce your risk for heart disease.

Berries are considered heart-healthy due to their beneficial flavonoids that have been shown in studies to help reduce the risk of developing heart disease. Scientists believe that antioxidant concentration and improvements in blood vessel function are the two main pathways by which these powerful superfoods reduce one's risk of heart disease. In a review article of 50 published studies published in Frontiers in Nutrition, the authors concluded that diets rich in anthocyanin-rich berries significantly reduced the risk of coronary heart disease, cardiovascular disease, and deaths from cardiovascular disease. Another study published in Molecular Nutrition & Food Research reported that among animals with diabetes, those fed a berry supplement experienced improved blood vessel function.

Your eyes will be healthier.

Berries provide anti-inflammatory benefits that can help protect your eyes from damage from UV light. One study published in the journal Nutrients found that goji berries increased macular pigment density, which is a biomarker that is linked to reduced risk for age-related macular degeneration, the leading cause of blindness among older adults. Goji berries are rich in zeaxanthin, one of the main carotenoids present in the macula which helps combat oxidative stress from UV light. Traditional berries can also help protect your eyesight as they all provide vitamin C and other antioxidants that help protect your eyes as you age.

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

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Feeling full and satisfied is essential for maintaining a healthy diet and preventing overeating. While it's tempting to reach for processed, calorie-dense foods when hunger strikes, incorporating natural, nutrient-dense options into your meals and snacks will help you stay fuller for longer, help control swings in blood sugar, and can reduce risk for chronic diseases. In addition to choosing healthier foods and beverages, there are several other scientifically backed tips and tricks that help the brain tamp down your appetite and ramp up feelings of satisfaction.

Here are 10 great ways to help you feel full while eating less. Read on, and for more, don't miss these 30 Low-Calorie Snacks That Are Filling & Tasty.

Implement intermittent fasting.

A great way to keep hunger at bay to help you succeed at cutting back calories is to try intermittent fasting. According to a review by the Harvard T.H. Chan School of Public Health, a review article of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks.

However, it is still unclear that intermittent fasting is superior to other weight loss methods, I have seen many clients who have explained that when they follow a time-restricted eating pattern of eating during a 10-hour window and fasting for a 14-hour window helps them keep their hunger and appetite in check. Often, we mindlessly eat at night or at other times when we have no physiological hunger. When you try time-restricted intermittent fasting, you can help avoid mindlessly eating.

RELATED: 10 Worst Breakfast Foods Guaranteed to Leave You Hungry & Sluggish

Limit the number of foods you eat at each meal and snack.

They say variety is the spice of life, but too much variety in your meals may be one reason why you're consistently overeating. There's a scientific reason why you'll overconsume calories when you enjoy a holiday dinner, at a party, or when eating from a buffet—it's called sensory-specific satiety. Sensory-specific satiety is a psychological phenomenon that plays a key role in limiting food intake. It refers to the decrease in the pleasure derived from consuming a particular type of food as we consume more of it.

Research published in the American Journal of Clinical Nutrition reported that both normal-weight and obese women are equally impacted by sensory-specific satiety. Limiting the number of different foods at a meal can help individuals feel more satisfied and potentially control their food intake. By reducing the number of different flavors and aromas on your plate, you'll naturally feel satisfied sooner. This can lead to a greater sense of satisfaction with the meal, ultimately supporting healthier eating habits and portion control.

Skip high-fat, high-sugar, highly processed foods.

Food manufacturers have perfected the art of making delicious, crave-able foods that are digested quickly and make us want more and more. A review study published in Clinical Chemistry outlines how foods with specific combinations of ingredients, like sugar and refined carbohydrates, fat, and salt can trigger addictive-like behaviors. When we eat foods that have high glycemic loads (read: high in sugar and refined carbohydrates) it triggers a feel-good dopamine response in the brain. When the response diminishes, it makes us crave these foods more, despite not even having any physiological hunger.

According to one University of Michigan study published in PLOS ONE, the most addictive foods, the most addictive-type foods include chocolate, ice cream, French fries, pizza, cookies, chips, cake, buttered popcorn, cheeseburgers, muffins, breakfast cereal, and gummy candies. What these foods have in common is that they are all highly processed and have added fat or refined carbohydrates, the researchers write.

Sleep more.

Emerging research suggests that getting an adequate amount of sleep plays a crucial role in controlling hunger hormones and preventing overeating. One key study published in the British Journal of Nutrition reported that poor sleep resulted in increases in hunger hormones, resulting in participants reporting being hungry after poor sleep. This and other studies show that sleep deprivation leads to an increase in ghrelin, the hormone responsible for stimulating appetite, while decreasing levels of leptin, which signals fullness.

Prioritizing sufficient sleep, typically around 7-9 hours per night for adults, can help restore the balance of these hormones, making it easier to maintain a healthy weight and resist the temptation to overeat.

Eat more oats.

Starting your day with a bowl of oatmeal or refreshing overnight oats can help fuel your satisfaction. Oats are rich in soluble fiber, particularly beta-glucans, which have been extensively studied for their appetite-suppressing effects (not to mention their ability to lower harmful, LDL-cholesterol levels). One notable study published in the Journal of the American College of Nutrition demonstrated that consuming oatmeal increased feelings of fullness and reduced hunger compared to a low-fiber cereal, leading to fewer calories consumed later in the day.

This sustained feeling of fullness not only helps in controlling calorie intake but also supports better portion control and healthier eating habits. In addition to eating oats hot or cold, you can also incorporate them into smoothies, baked goods, and ground meats to increase feelings of fullness.

RELATED: Can Eating Oatmeal Help You Lose Weight?

Snack on apples.

Apples are rich in the soluble fiber pectin and water, two components that make them a great pick to curb hunger and enhance satiety. A review article published in the Journal of the American College of Nutrition reported that apples can help induce weight loss through several mechanisms.

The pectin fiber in apples helps slow the digestion and absorption of apples to help enhance feelings of fullness. A medium apple has about 100 calories and 4.5 grams of fiber making them a convenient and nutritious choice for those aiming to reduce overall calorie consumption.

Bring on the beans and legumes.

Beans, peas, lentils, and chickpeas are excellent sources of plant-based protein, fiber, slow-to-digest carbohydrates, and beneficial antioxidants. Research published in Advances in Nutrition reveals that the high fiber counts and relatively low calories make these foods a great addition to keep you full while eating fewer calories.

Studies also show that individuals report feeling fuller after eating legumes, compared to meals without them. Legumes help keep blood sugar levels stable, which in turn, helps keep you satisfied longer. Enjoy beans and legumes in salads, soups, and stews and you can even mash them and add them to baked goods.

RELATED: 9 Best High-Fiber Vegetables—Ranked!

Crack more eggs.

Eggs are considered the gold standard for high-quality protein and the protein in eggs can help you feel fuller for longer. Studies with eggs versus cereal or bagel breakfasts have revealed that an egg-based breakfast increases feelings of fullness and is more effective at reducing hunger and enhancing fullness.

One study published in the International Journal of Environmental Research and Public Health reported that study participants ate fewer calories at lunch and reported feeling fuller longer when eating an egg-based breakfast versus an equal calorie breakfast of cereal, milk, and juice. While eggs at breakfast are a great way to start your day, keeping hard-boiled eggs on hand is a nutritious between-meal snack that may help ensure you keep overall calories in check.

Have water or soup before meals.

Another effective strategy to fool yourself into being full while eating fewer calories is to drink 16 ounces of water or have a bowl of broth or vegetable soup prior to your lunch or dinner. A study published in the journal Obesity reported that those who drank about two cups of water before their meals and followed a calorie-controlled diet lost about 5 pounds more during the 12-week study, compared to dieters who didn't drink water before their meals.

What's more, a study from Penn State University revealed that starting your meals with soup resulted in consuming about 20 percent fewer calories during the meal. Drinking energy-poor water or enjoying low-calorie soups before will help keep you satisfied due to the increased volume of the meal with the addition of water or soup.

RELATED: 10 Best Drinks for a Flat Belly, According to a Dietitian

Downsize plates and bowls.

We eat with our eyes, and if you grew up with a "clean your plate" mentality, if your tableware is oversized, chances are your food portions are too, thanks to the Delboeuf Illusion, the phenomenon that causes individuals to overeat when food is served on or in larger plates and bowls, according to research published in the Journal of Consumer Research.  Simply downsizing your tableware could help you serve more appropriate—and satisfying—meals and snacks while helping you reduce your daily calories.

Incorporating these foods and other changes into your daily diet can help you achieve and maintain feelings of fullness, making it easier to control your calorie intake and support your overall health and weight management goals. Remember that a balanced diet, along with portion control and mindful eating, is key to achieving lasting satisfaction and well-being.

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The immune system is a complex network of cells, tissues, and organs that identify a potential pathogen, such as bacteria, viruses, or fungi when it enters your body and takes steps to neutralize the threat. Many vitamins, minerals, and other bioactive compounds in foods play a role in the immune system.

According to research, the most essential nutrients for immunity include vitamins A (beta-carotene), B, C, D, E, folic acid and linoleic acid, copper, iron, selenium, and zinc. According to research, deficiencies in any of these nutrients may compromise your body's ability to fend off pathogens.

To eat for improved immunity, the goal is to focus on a plant-centric diet, as most bioactive compounds that help keep the immune system functioning at its best are present in plant-based foods. A good rule of thumb is to strive for five to nine servings of fruits and vegetables every day. A serving of fruit is one medium piece of fresh fruit, one cup of berries, or 100% fruit juice, and a serving of vegetables is one cup of raw or cooked vegetables or 100% vegetable juice.

To help boost your immune system this fall and winter, here are 10 best immunity-boosting foods. Read on, and for more healthy eating tips, check out 23 High-Protein Snacks To Stay Full & Energized All Day.

Berries

Whether you choose blueberries, strawberries, blackberries, or raspberries, all berries pack in vitamin C and an antioxidant punch to help keep your immune system strong, according to a review article published in the journal Molecules. The vivid red, blue, purple, and black-hued berries are a cue that they're rich in beneficial anthocyanins. Many anthocyanins are potent antioxidants. According to research, these compounds provide numerous health benefits, including immune health.

Healthy Eating

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Garlic

There are more than 5,000 published research articles about garlic and its role in immune function. According to the University of Rochester, alliin is the main bioactive compound in garlic, and alliin acts as an antibacterial agent. It also provides allicin, which acts as a natural antibiotic. Garlic has long been used as an antiseptic, antibacterial, and antifungal agent and it may boost the immune system to help ward off viruses and other pathogens.

Leafy greens

According to Phoenix-based registered dietitian Rhyan Geiger, RDN, greens like spinach, kale, arugula, and other leafy greens have vitamin C and antioxidants like beta carotene and are great for supporting your immune health. Leafy greens pack in several nutrients linked to improved immunity, including fiber for your gut's health, vitamin C, beta-carotene, and hundreds of bioactive compounds. A study reported in the journal Nutrients reported that in Ikaria, Greece, one of the five "Blue Zones" in the world— which represent the healthiest areas on the planet—residents commonly enjoyed bitter greens as part of their daily diets.

RELATED: 14 Best Foods For Your Skin, According to Dietitians

Cruciferous vegetables

These popular cruciferous veggies provide unique bioactives that can directly improve your immunity. According to a study in the journal Cell, cruciferous vegetables have a direct impact on the chemical signal that triggers intra-epithelial lymphocytes, an important class of immune cells that serve as a first line of defense against pathogens. The researchers reported that in an animal model study when animals were deprived of cruciferous vegetables in their diet, some 70-80% of these protective cells disappeared.

Sweet potatoes

The vivid orangey-hue flesh of sweet potatoes reflects the antioxidant content of this nutritious root vegetable, explains registered dietitian Sarah Schlichter, MPH, RDN. The antioxidants are not only great for overall health, but they also play a role in bolstering the body's immune defenses.

"A medium sweet potato provides more than 100% of the vitamin A (in the form of beta-carotene) that you need in an entire day." One study reported that sweet potatoes could be a way to prevent vitamin A deficiencies. What's more, sweet potatoes pack in about 40% of your daily vitamin C requirement, and they also contain fiber, potassium, and magnesium. For a quick addition to your diet, microwave a sweet potato and enjoy them mashed. Mashed sweet potato can be enjoyed as a side item or incorporated into smoothies, baked goods, and soups.

RELATED: 10 Unhealthiest Proteins To Avoid, According to Dietitians

Citrus fruits

Citrus is one of the best sources of vitamin C, folate, and hundreds of other beneficial bioactive components that can help bolster your immune system. According to research published in Frontiers in Immunology, citrus fruit helps tamp down oxidative stress to control systemic inflammation. The vitamin C and folate support the function of many types of immune cells, including natural killer cells and T-cells. What's more, several of the main bioactive components present in citrus, like hesperidin, naringenin, naringin, and narirutin, all possess anti-inflammatory benefits.

Almonds

Almonds are often promoted as an immune-boosting food, and that's because they are a tree nut rich in vitamin E. Almonds are nutrient-packed and provide 4 grams of fiber, healthy unsaturated fat, 6 grams of plant-based protein, magnesium, selenium, copper, zinc, and vitamin E.

Almonds contain the most vitamin E of any nut, and vitamin E has been shown in studies to help increase T-cells, which are the immune system cells that can neutralize pathogens. What's more, other studies show that almonds also improve the gut microbiota, which also bolsters immunity.

RELATED: The 10 Healthiest Sources of Protein You Can Eat

Seeds

Cough and cold medications often have added selenium. That's because selenium boosts white blood cells, which can enhance the body's ability to fight off infections. Eating nutritious foods rich in selenium is one way to keep your immune system primed. One study published in Advances in Nutrition reported on how selenium promotes a cellular immune response. The authors suggest that dietary selenium may be considered as an adjunct therapy along with traditional medications when fighting infections.

Pumpkin, sesame, hemp, and other seeds are also rich in B vitamins, fiber, and zinc, nutrients that are essential for fending off bacteria, viruses, and fungi.

Mushrooms

If you Google mushrooms and immunity, you'll get nearly 6 million results. The use of mushrooms to protect against various infectious diseases dates back thousands of years to early Chinese, Egyptian, Greek, and Roman cultures. Mushrooms provide several key nutrients that support a healthy immune system, including selenium, Vitamin D, and B6.

According to the National Institutes of Health, your immune system needs vitamin D to fend off bacteria and viruses. Mushrooms are the only food in the produce section to feature vitamin D. All mushrooms contain some amount of vitamin D. Still, UV-exposed mushrooms are the only produce item with 50-128% of naturally occurring vitamin D.

For example, a portabella mushroom contains 120% of the RDA for vitamin D. Enjoy mushrooms in salads, with eggs, or chop and use them blended with ground meat to create healthier, immune-boosting meals.

RELATED: The 30 Healthiest Low-Carb Foods You Should Be Eating

Yogurt

Yogurt is considered an immune booster because yogurt provides "live and active cultures," which help improve your gut microbiota. Your GI tract cells are considered a first line of defense against pathogens that enter your body. The GI tract also has specialized immune cells that aid in neutralizing pathogens that may have been consumed.

According to a review article published in the Journal of Applied Microbiology, probiotics are usually defined as microbial food supplements with beneficial effects on consumers. Most probiotics in the US diet come from yogurt, kefir, or other fermented foods. Some of the beneficial effects of lactic acid bacteria include improving intestinal tract health, enhancing the immune system, increasing the absorption of certain nutrients, and reducing the risk for certain cancers, among other health benefits.

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