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

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

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

Pasta Rummo Spaghetti

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

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

RELATED: 10 Unhealthiest Pasta Sauces on Grocery Shelves

Ancient Harvest Red Lentil Rotini

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

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

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

Banza Chickpea Penne

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

RELATED: The 10 Healthiest Store-Bought Breads

Eden Kamut Spirals 100% Whole Grain

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

Seapoint Farms Organic Edamame Spaghetti

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

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

RELATED: 6 Healthiest Potato Chips—and 4 To Avoid

Kevin's Natural Foods Chicken Pasta Primavera

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

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

Fiber Gourmet Light Elbows

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

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

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

VeggieCraft Cauliflower Linguine

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

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

Barilla Whole Wheat Spaghetti

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

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

RELATED: The 12 Unhealthiest Frozen Dinners on Store Shelves

Explore Cuisine Black Bean Spaghetti

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

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

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

Good Wheat Spaghetti

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

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Sam's Club can certainly be overwhelming, however, and there are a myriad of less-than-healthy options lining the shelves (we know it's hard to ignore that candy section). But "healthy" comes in a wide spectrum, and it's not always calorie or fat count that matters in terms of nutritional value.

To help sift through the myriad of Sam's Club products (from their signature Member's Mark line to other brands), we are sharing 20 of our favorite items available at Sam's Club that are dietitian-approved, delicious, and accessible. These range from single ingredients to snacks to full meals so that you can feel more confident in how you want to tackle your weekly grocery trip.

California Olive Ranch Extra Virgin Olive Oil (Chef's Bottle)

Olive oil is rich in monounsaturated fats, which are known to be heart-healthy dietary fats. Olive oil is also packed with antioxidants that combat inflammation and protect your blood cholesterol from oxidation — two benefits that may reduce the risk of heart disease. Additionally, the consumption of olive oil may have a protective effect against stroke, certain cancers, and gut health.

RELATED: 13 Highest-Quality Olive Oils on Grocery Shelves

Bob's Red Mill Oats

Oats are, without a doubt, one of the healthiest foods on the planet. If you've ever had a bowl of oatmeal for breakfast, you know the powerful feeling that comes over you. With ample protein and fiber to keep you full until your next meal and regular throughout the day, Bob's Red Mill Oats are USDA-certified organic and can be either made over the stove or cooked in the microwave.

Dave's Killer Bread

Dave's Killer Bread is made with 21 whole grains and seeds, is 100% USDA-certified organic, and each serving contains not only 5 grams of fiber but 260 milligrams of heart-healthy ALA omega-3 fatty acids. Additionally, this bread contains 5 grams of protein–which isn't common for bread products–thereby helping you stay satiated.

RELATED: The 10 Healthiest Store-Bought Breads Recommended By Dietitians

Eggland's Best Frozen Omelet

Enjoying an omelet is a satisfying way to include protein and nutrient-packed eggs in a diet. And having frozen omelets on hand makes eating eggs incredibly simple to do. This delicious omelet is made with Eggland's Best cage-free eggs, which have 6 times more vitamin D and 10 times more vitamin E compared to ordinary eggs. Plus, they contain more than double the omega-3 fatty acids vs ordinary eggs.

Data published in the journal Lipids suggests that, for healthy people, consuming up to 3 eggs per day is linked to an increase in HDL "good" cholesterol, which is a beneficial effect for those focused on heart health.

Taylor Farms Caesar Salad Bowl

Salads don't have to be boring, and brands like Taylor Farms make delicious ready-to-eat salad bowls, such as their Caesar salad option, thereby making mealtimes a cinch. With hormone-free chicken, you're getting 17g of protein without any added sugars. Additionally, this salad bowl contains 20% of your daily calcium needs as well as potassium, which, amongst other things, regulates muscle contractions and bodily fluids (aka, it's highly important)!

With only 10% of Americans consuming the recommended servings of produce every day, having salad bowls that are ready-to-eat may help some of us get closer to our quota with very little effort.

Member's Mark Classic Hummus

Sam's Club's signature line of Member's Mark products features some delicious foods, including their classic hummus, which is a source of plant-based protein without any added sugars. Free from artificial flavoring, as well, this hummus is a great snack idea whether you're dipping veggies or whole grain crackers. Add as a topping to your favorite pizza or even instead of mayonnaise on your lunchtime sandwich for a plant-powered kick.

RELATED: 10 Best Member's Mark Products at Sam's Club Right Now

Wonderful Pistachios, No Shells

What's not to love about pistachios—especially if they're already shelled, roasted, and salted? Wonderful Pistachios provides six grams of plant protein per serving that helps fuel your body with all of the essential amino acids. About 90% of the fats found in pistachios are unsaturated. Plus, they provide a good source of plant protein and fiber, for a trio of nutrients that may help keep you fuller longer.

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

POM Wonderful 100% Pomegranate Juice

POM Wonderful 100-percent pomegranate juice is a healthy fridge staple and a simple, delicious way to fuel your body with antioxidants. It has four times the antioxidants as green tea, on average, it is free from any added sugars, and it has no fillers.

I love keeping this juice on hand for mocktails, a post-workout drink (POM Wonderful 100-percent pomegranate juice is a good source of potassium, an important electrolyte for healthy muscle function), and as an addition for smoothie recipes.

Natural Triple Berry Blend Frozen Fruit

Frozen blueberries, blackberries, and raspberries – that's it! With no added sugars or unnecessary ingredients, these frozen berries are good to eat all year long and will help keep your antioxidant and vitamin C counts up during these darker winter months. Add these berries to your favorite smoothie or thaw and eat as a delicious parfait topping for that extra nutritional boost. Since frozen berries can be just as nutritious as fresh, they are a great staple to keep on hand when you don't have any fresh produce in your home.

Sunset Mini Cucumbers

We don't always think to grab a handful of veggies when needing an afternoon pick-me-up, but it's high time we change that narrative. Mini cucumbers (although technically a fruit, but who's counting) are a great option as they can be dipped in hummus, baba ganoush, or any other healthy dip. Cucumbers are 96% water, so you'll be staying hydrated while also consuming ample amounts of vitamins K and C as well as magnesium and potassium.

True North Almond Pecan Crunch

With 4g of protein per serving and low amounts of added sugar, True North Almond Pecan Crunch is a good choice to sprinkle on top of your morning yogurt or as a snack to keep you full until your next meal. Completely vegan and made without any artificial sweeteners, these clusters are made with almonds, pecans, and cashews, each of which provides ample amounts of antioxidants and even selenium, a lesser-known nutrient that aids in thyroid and cognitive health.

Member's Mark Salmon, Skin-On Fillet

Loaded with protein, salmon is one of the most nutrient-dense foods on the market, and Member's Mark makes it easy to put salmon on the dinner table. Their farm-raised salmon is responsibly harvested, and a mere 4oz. of this salmon provides a whopping 60% of your daily vitamin D as well as amounts of iron and potassium. Additionally, the Omega-3 fatty acids found in salmon are great for heart health and proper cell function.

One 2020 study compared the concentration of contaminants that include dioxins, PCBs, mercury, and arsenic among wild vs. farm-raised fish in Norway. Results showed that these potentially harmful compounds were three times higher in wild compared to farmed salmon, however, all levels were below what the EU considers to be the maximum level permitted.

Member's Mark Freeze Dried Strawberries

There's nothing more satisfying than a freeze-dried crunch, and Member's Mark's freeze-dried strawberries provide just that. Even as winter approaches, you can enjoy this vitamin C-packed fruit as either a topping or a snack on its own. We won't judge you if you eat the whole bag, either, as strawberries are also a great source of nutrients like manganese (supports bone health), folate (proper cell function), and potassium (regulation of blood pressure).

Bigelow Premium Organic Green Tea

Ah, the soothing feel of a cup of green tea! It's not just soothing, though, because green tea is full of antioxidants and provides a caffeine lift that doesn't cause anxious jitters like energy drinks or coffee. Additionally, green tea may aid in staving off cognitive impairment in middle-aged and older adults, so it's not a bad idea to drink a cup a day in the morning to reap these myriad benefits.

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

Earthbound Farm Organic Baby Spinach

Spinach is one of those foods that we know is super healthy, but we often forget to eat enough of it. Of course, not all of us love stewed spinach like Popeye, so it's important to remember just how tasty spinach can be on top of our favorite sandwiches and salads, and even finely blended in our favorite smoothies. One serving of spinach offers a whopping 340% of your daily vitamin K needs, aiding in essential blood-clotting performances in your body.

Member's Mark Minced Garlic

Most of us use garlic regularly, but we don't realize just how good it is for our bodies. One serving of garlic provides amounts of vitamins B6 and C, and studies have shown that garlic may possess antiviral properties that can help ward off illnesses like the common cold. Pre-minced garlic is a great option for easy cooking, and you won't have to deal with any "garlic hands" after chopping.

Envy Apples

It shouldn't come as a surprise that apples made this list. Like all fruits, apples provide important micronutrients that support many aspects of our health. But what makes Envy apples unique is that their flesh stays whiter longer, allowing you to pre-slice without worrying about the white part turning brown too quickly. They also have a balanced sweetness that pairs perfectly with nut butter for a satisfying snack.

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

Member's Mark Plain Lowfat Greek Yogurt

You can't beat the price point of under $5 for an entire 40-ounce package of Greek yogurt. Plain Greek yogurt is an impressive source of protein, calcium, and other bone health-supporting nutrients. Plus, it has live and active cultures, which may support a healthy gut microbiota. Plain Greek yogurt can be an impressive sub for sour cream in recipes and it can be enjoyed on its own with fruit or granola as a topping.

Member's Mark Natural Shelled Walnuts

Walnuts are the only tree nut that is an excellent source of alpha-linolenic (ALA) omega-3 fatty acids. Plus, they are a source of plant-based protein and fiber.

In a study published in Nutrients, researchers examined the potential nutrient intake and diet quality benefits of replacing some meat in the diet with walnuts. It was found that incorporating walnuts into the diet improved the overall nutrient profile and that replacing just 15% of meat intake with walnuts was enough to achieve these benefits.

Just remember to keep your walnuts in the fridge to reduce the risk of rancidity!

RELATED: Secret Side Effects of Eating Walnuts, Says Dietitian

Member's Mark Pinto Beans

Beans are a plant-based protein source that is also packed with antioxidants, fiber, and micronutrients — all while being extremely low in fat and sodium. Leaning on dry beans and preparing them at home vs. purchasing canned options can help keep your sodium intake low (one serving of these beans contains 10 milligrams of sodium vs. canned options that have upward of 400 milligrams per serving). But if you want to skip the bean-soaking process, canned beans can be a great solution. To reduce some of the sodium found in the can, rinse your beans before enjoying them.

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In recent years, consumers have become ever more conscious of the ethics behind their food choices, and eggs are no exception. Options like pasture-raised, free-range, and organic have flooded grocery store shelves, but what does all of that mean? Pasture-raised eggs, for one, tend to be at a higher price point, but that's simply because these hens require more land – aka, they're raised both indoors and outdoors on open pastureland. Cage-free is similar, as these animals have bigger enclosures (and thus the farmer has fewer hens), while USDA-certified organic means that no pesticides, hormones, or antibiotics have been included in the hen feed.

Remember, most of the nutrients found in an egg reside in the yolk, so no matter the source of the egg you're eating, you're getting a decent nutrient boost. And since the American Heart Association suggests that one egg (or two egg whites) are A-ok for healthy people who eat them as part of a healthy diet, it is nice to know that including an egg in your balanced diet is not only a delicious practice, but it also is unlikely to be detrimental to your heart health. (Note: the American Heart Association suggests that, generally, older adults with healthy cholesterol can have two eggs every day).

While most eggs will provide you with important nutrients, some varieties offer more features—like organic or pasture-raised—which some people prioritize. If you are in the market for eggs that offer those additional bells and whistles, here are eight to consider.

The 8 Highest-Quality Eggs

What used to be a simple task of grabbing a dozen eggs when grocery shopping can now be a job that leaves people scratching their heads. With so many choices out there, here are some egg brands that are high-quality and absolutely delish!

Eggland's Best: Classic Large White Eggs

Eggland's Best Eggs are unique because they contain 25% less saturated fat, six times more vitamin D, and 10 times more vitamin E than ordinary eggs. Plus, they contain more than double the omega-3 fatty acids vs ordinary eggs. They also stay fresher longer than ordinary eggs, which may help reduce food waste.

RELATED: 38 High-Protein Breakfasts That Keep You Full

Happy Egg Co.: Heritage Free Range

With deep amber yolks, Happy Egg Co.'s Heritage Free Range Eggs are nothing short of gourmet. There's a reason that Michelin-star chefs love eggs laid by Hölzl Blue and Hölzl Brown hens – the taste is full and rich, and the egg whites are far from watery. These free-range eggs are also beautiful, coming in both brown and blue varieties within Happy Egg's biodegradable carton.

For a big nutrition boost, Happy Egg Co. also offers their Vitamin Plus carton, which is full of 12 eggs from free-range hens given an enriched feed with vitamins and nutrients. This feed results in eggs with 10 times the amount of vitamin D and two times the amount of vitamins B7 and B9 compared to standard eggs.

Vital Farms: Pasture Raised-Eggs

Vital Farms' logo is, well, pretty straightforward: "Keeping it bullsh*t-free." Vital Farms guarantees that their hens are treated ethically and given plenty of space to roam—eggs simply taste better without abuse. Vital Farms' Pasture-Raised Eggs come in both regular and extra-large varieties (as well as organic) and boast deliciously golden yolks with six grams of protein per egg to keep you full and energized.

Alexandre Family Farm: Large Pasture Raised Eggs

With a whopping 8.45 grams of protein per egg, Alexandre Family Farms eggs really up the ante. Alexandre Family Farm, known for its regenerative dairy farming practices, utilizes a mobile coop to raise healthy, ethical hens. All eggs are nest-laid and hand-gathered, both of which boost farmer-animal relationships and lower stress levels in the hens. And at the end of the day, these eggs are just plain delicious.

RELATED: 10 Best & Worst Breakfast Sausage Brands, According to Dietitians

Utopihen Farms: Large Organic Brown Eggs

A utopia for hens? Yes, please! These USDA-certified organic eggs are fed a diet that is organic, non-GMO, and pesticide-free, and since all affiliated farms are also USDA-certified organic, there are no added antibiotics or hormones. According to Utopihen's website, these pasture-raised eggs have 25% less saturated fat, two times more omega-3 fatty acids, three times more vitamin D, and seven times more beta-carotene than conventionally grown eggs.

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

Organic Valley: Pasture Raised Large Eggs

Organic Valley is known not only for its delicious dairy products but also for the company's USDA-certified organic eggs. These hens produce such delicious eggs due to their varied diet, as they're allowed to scratch and roost for grubs and grit instead of living their lives without ever touching the soil. Organic Valley Pasture Raised Large Eggs also provide 6% of your daily vitamin D as well as necessary potassium and iron to help fill any nutritional gaps.

Pete and Gerry's Organic Eggs

These USDA Certified Organic eggs are lare laid by Certified Humane Free-Range hens that forage and socialize outside. These eggs are produced by small family farms that never use synthetic pesticides.

RELATED: I Tried 8 Frozen Breakfast Burritos & The Winner Was Extra Bacony

Farmers Hen House Eggs: Pasture-Raised Eggs

These delicious brown eggs have beautiful golden yolks. With a minimum of 108 square feet of range area per hen, you only eat nutritionally dense eggs from nutritionally satisfied hens who have foraged widely to supplement their diets. As a plus, Farmers Hen House processes their eggs with 100% solar energy, so it's a win for you and the environment!

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Most adult women should try to consume between 21 to 25 grams of fiber a day, and most men should shoot for an intake between 30 to 38 grams. Some foods that include fiber include fruits, vegetables, beans, and nuts. Inadequate intake of fiber can result in constipation, weight gain, and blood sugar spikes, but overall outcomes will vary from person to person.

You'll find different types of fiber in fiber supplements.

Fiber supplements come in diverse forms, each offering unique benefits and applications. Some fibers that are found in fiber supplements include:

• Psyllium husk, derived from the seeds of the Plantago ovata plant, is renowned for its ability to soften stool and alleviate constipation.
• Inulin, extracted primarily from chicory root, doubles as a prebiotic, fostering a healthy gut microbiome.
• Methylcellulose is a synthetic option that resists fermentation in your gut, reducing the likelihood of bloating or gas.
• Acacia powder, derived from the sap of the Acacia senegal tree, is a soluble fiber that helps improve digestive health by promoting regular bowel movements.

As is the case when choosing any supplement, your fiber supplement should be third-party verified. This ensures that the product has undergone rigorous scrutiny and testing by an independent entity, offering reassurance regarding its purity, safety, and the accuracy of its ingredient labels.

If your healthcare provider told you to include a fiber supplement in your diet, here are 11 that are worth considering.

The 11 best fiber supplements you can buy:

NOW Organic Fiber 3

This fiber supplement contains 4 grams of fiber, with half being soluble and the other half being insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, potentially helping lower blood cholesterol and glucose levels, which can be beneficial for individuals with diabetes and heart disease. Insoluble fiber does not dissolve in water, and it adds bulk to the diet, aiding in the prevention of constipation. This balanced blend is made with organic golden flax meal, organic acacia, and organic inulin.

Bonus? This supplement also gives the body a boost of omega-3 fatty acids, a "healthy" fat that supports many aspects of our health, including our brain health.

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

Fiome Fiber Bites

These bites are pill and powder-free, made from ingredients like banana, dates, and chia seeds. Each bite provides 5 grams of fiber and only 2 grams of sugar. For those looking for a fiber supplement that is free from preservatives, gums, added sugars, and anything artificial, these bites will fit the bill.

OLIPOP

Who says you can't get your fiber fix and drink a soda at the same time? OLIPOP is a unique soda that isn't made with loads of added sugars or anything artificial (unlike many of the OG soda varieties). And when it comes to fiber, OLIPOP has an impressive 9 grams of prebiotic fiber per can, helping support a healthy gut microbiome.

RELATED: 25 Healthy, Low-Sugar Soda Alternatives

Herbaland Prebiotic Fiber Gummies

If you are a gummy supplement aficionado, Herbaland is a perfect choice for you. This sugar-free, non-GMO, and vegan-friendly supplement choice is made with fibersol, a highly concentrated form of fiber, potentially helping minimize bloating after consumption.

Himalaya Orange Psyllium Husk Powder

This delicious daily soluble fiber supplement that's made with organic psyllium husk and no artificial colors or sweeteners can be easily mixed with water and juices to help fuel the body with fiber. Himalaya's Orange Psyllium Husk Powder is gluten-free, sugar-free, and vegan.

Regular Girl

For people who live life on the go, Regular Girl is provided in pre-portioned sachets, ready to be added to liquid for a fiber boost. This prebiotic fiber and probiotic blend contains 5 grams of fiber. This blend is low FODMAP Certified, Glyphosate Residue Free Certified, Non-GMO Project Verified, Organic Certified, Gluten Free, Vegetarian, and Kosher.

RELATED: 6 Superfoods for Better Digestion & a Healthier Gut

Whole Foods Acacia Fiber

This fiber supplement contains 5 grams of soluble fiber per serving. It is certified organic, vegan-friendly, and easy to add to liquids.

Metamucil Fiber Thins 

Metamucil is a go-to for bowel movement support. But did you know the brand has snack thins to nosh on and help you when you have to "go," too? Each thin contains 4 grams of fiber, made from psyllium fiber for bowel movement support. And with only 100 calories per serving, snacking on them may help curb hunger pangs, too.

Love Wellness Sparkle Fiber

This veggie-forward fiber blend is made with psyllium fiber to promote healthy bowel movements, along with surprising additions like organic broccoli and spinach to support detoxification. This is a non-GMO option that is free from artificial dyes or fragrances.

RELATED: 10 Popular Foods Wrecking Your Gut Health

Culturelle Kids Probiotic and Fiber

Kids can experience constipation, too. And this option can help offer some relief in certain situations. This formulation provides 3.5 grams of fiber along with live probiotics to support a healthy gut microbiome. The product is flavorless, making it easy to add to yogurt, drinks, and more. This option is appropriate for children over the age of one and should be taken under a health care provider's supervision.

Patience Sour Cran Candies

This option isn't a supplement, per se. But it can be used as one, thanks to the whopping 14 grams of fiber each serving provides. These "candies" are made from real dried cranberry fruit surrounded by a sour coating. So, by eating these, you aren't only getting a boost of fiber, but you are also sneaking some real fruit into your diet, too!

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Olive oil, particularly extra virgin olive oil, offers a myriad of health benefits, making it a valuable addition to a balanced diet. Rich in monounsaturated fats, it promotes heart health by reducing levels of harmful cholesterol. It is also packed with antioxidants, which help protect the body from cellular damage caused by free radicals. Additionally, some studies suggest olive oil may help regulate blood sugar levels and enhance brain health, potentially reducing the risk of neurological conditions like Alzheimer's disease.

When choosing your olive oil, how do you know which to choose?

There are three separate prongs to choosing an olive oil: taste, nutritional density, and agricultural integrity. All three are entwined, however, as a higher-quality taste will inevitably be derived from a more nutritional olive, which was grown in a well-managed grove. There are literal competitions all around the globe that test these qualities in olive oils, such as the NYIOOC World Olive Oil Competition and the LA EVOO Competition. In our humble opinion, if an olive oil brand had enough faith in their product to even submit their EVOO to these competitions, we think they're worth a try. After all, olive growers are some of the proudest farmers out there, practicing coveted traditions that have been passed down for hundreds of years, even in "newer" markets such as those in California or Australia.

Of course, olive oil is like wine and is all about personal taste preferences (and price points).

It can be complicated to choose one, however, so we consider rotating your options until you find one that's just right for you. Although you may be thinking, "Do I even taste my olive oil when I pan fry or sear?", please believe us that you really do. We've rounded up 13 extra virgin olive oils that have stood out across various options at various price points. You're sure to find something you love, whether you're looking for a more robust olive oil for drizzling over your salad or for a milder, creamier olive oil for sizzling.

The best extra-virgin olive oil brands to buy.

California Olive Ranch Aluminum

If you're looking for the highest quality olive oil at an affordable price point with the best flavor, look no further than California Olive Ranch. The 25-year-old brand has played an integral role in advancing the quality of American olive oil, including supporting the establishment of the Olive Oil Commission of California (OOCC), which plays a key role in verifying California olive oil quality through mandatory government sampling and third-party analysis.

You'll notice the California Olive Oil Council Certified Extra Virgin seal on all of California Olive Ranch's 100% California EVOOs, which signifies that the bottle you're holding meets the strictest chemical and sensory standards to be sold as extra virgin.

"This cold-pressed olive oil is versatile in the kitchen and features floral notes, fresh herbs, fruits, and green grass," says Toby Amidor, MS, RD, CDN, FAND award-winning nutrition expert and Wall Street Journal best-selling author of Up Your Veggies: Flexitarian Recipes for the Whole Family. Additionally, you can step up your eco-friendly game as this extra virgin olive oil is "packaged in a fully recyclable aluminum bottle which preserves the freshness of the oil by protecting against light and minimizing oxygen exposure."

RELATED: Is Olive Oil Good for You? 10 Benefits of Eating It

Kosterina Original Extra Virgin Olive Oil

As olive oil is the base of so much of your cooking, especially if you're following a Mediterranean-influenced diet, you want to make sure that you're consuming only the best. Kosterina Original Extra Virgin Olive Oils are renowned for their pure and robust taste as they are made with 100% Koroneiki olives. These olives are harvested early in the season and cold-pressed in southern Greece, so you can rest assured that you're getting the real deal. And perhaps just as equally important, their white bottles look great in any sunny kitchen.

Cobram Estate Classic 100% California Extra Virgin Olive Oil

Founded by two farmers who met at an agricultural college, Cobram Estate Extra Virgin Olive Oils have won numerous prestigious awards and offer exceeding quality. According to the Estate's website, "Extra Virgin" olive oils must contain an acidity below 0.8%, and Cobram Estate has gone above and beyond, ensuring that their olive oils contain an acidity of 0.3% or less. These olive oils come in a variety of tones, including robust, classic, and mild, and each bottle comes with an easy-pour spout for hassle-free cooking.

Heraclea Early Harvest and Mature Harvest Olive Oils

Did you know that there's an early and a mature harvest for olive oils? The more you know! Haraclea specializes in both varieties, and in their opaque, aesthetically pleasing bottles, they offer two separate options: "early harvest" specifically for dipping, drizzling, and finishing, and a "mature harvest" for roasting, pan frying, baking, and marinating. These two harvests are different in flavor pallets, as early harvests tend to be more peppery and grassy while mature harvests can be described as mild or creamy. Can't choose which? We recommend both to cover all of your cooking needs.

RELATED: 11 Healthiest Salad Dressings To Buy, According to a Dietitian

Graza "Drizzle and Sizzle" Extra Virgin Olive Oil

Graza is also well known for its dual harvests, offering options for both drizzling over your favorite salads and breads to pan-frying your favorite fish. What's specifically great about Graza are their squeeze bottles, which are incredibly handy without looking tacky. You can order both their "Drizzle" and "Sizzle" varieties in a dual-pack, and they offer a discounted subscription option if you're a frequent olive oil consumer.

Laconiko Extra Virgin Olive Oil

With 415 premium quality awards under their belt, Laconiko is no stranger to the olive oil connoisseur. What really makes Laconiko stand out is that their olive oils are certified high phenolic. What does that mean? It means that these olive oils come with over 613mg/kg of polyphenols which are, in layman's terms, plant compounds! This olive oil is packed with antioxidants that are necessary to maintain cell integrity and therefore potentially prevent certain cancers from forming.

Filippo Berio's Organic Extra Virgin Olive Oil

Filippo Berio's EVOO is well-known as a USDA-certified organic product with a 50% post-consumer recycled bottle, so it's a great option if you're looking to be a bit more gentle on the planet. Additionally, Filippo Berio's olive oil is "rich in monounsaturated, heart-healthy fats and Vitamin E, an antioxidant. I love to make my own salad dressing at home with olive oil, balsamic vinegar, garlic, salt, and pepper," says Caroline Thomason, RD, CDCES, and dietitian and diabetes educator in Washington, DC. By making your own dressing at home, you'll know exactly what you're consuming.

Lucesca Toscana Ceramic Olive Oil

Lucesca olive oil is really one of a kind. Started by a brother-sister duo, their motto is "fatto in casa" – aka, homemade. And really, this olive oil is homemade as the duo pick the olives from their backyard grove and press them in the family kitchen in Magliano, Tuscana. These cold-pressed olives are pressed the very day that they are harvested, ensuring freshness and quality to all consumers. Lucesca olive oils come in three different packaging options including ceramic, glass, and tin and are each available at different price points.

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

Lucini Everyday Extra Virgin Olive Oil

Lucini olive oils are a great everyday option for the casual chef. At a reasonable price point, these delicious batches come in a dark green bottle to prevent rapid oxidation and are non-GMO verified for those who follow these restrictions. "It also has a nice peppery, almost spicy flavor which tends to indicate a high-quality brand," says Carrie Gabriel, MS, RDN. She goes on to say, however, "I don't use it for cooking because it's not meant for high heat, but I do use it to make homemade hummus and [to] drizzle on salads." So, if you're looking for a good olive oil to use in dips and drizzles, look no further.

La Tourangelle Extra-Virgin Olive Oil Bright & Peppery

Not all olives are grown in California or Greece – so many other cultures utilize olive oils in their daily cooking! La Tourangelle's Bright & Peppery olive oil utilizes early-harvest Spanish Picual olives from Andalucia, Spain. This peppery blend "is ideal for daily cooking and is appropriate for cooking over medium-high temperatures. Use for sauteing, baking, finishing, and marinades," says Amidor. And with high polyphenols (those antioxidants from before!), you can rest assured that you're consuming olive oil that will pack the heaviest nutritional punch.

RELATED: 10 Best Restaurant Salads to Order, According to Dietitians

365 Organic Extra Virgin Olive Oil

Let's be real, though, we can't all opt for the fanciest or most expensive olive oils. But thanks to Whole Foods, we can still indulge on a budget. At about $12 per bottle, Whole Foods' 365 brand offers a delicious USDA-certified organic extra virgin olive oil option that is great for a variety of different cooking methods. As it comes in a darker glass container, you won't have rapid oxidation and can keep it on your kitchen counter for a while before having to buy a new one.

Brightland Duo

This duo of cold-pressed extra virgin olive oils offers different richness to allow you to customize your dishes: AWAKE is bolder and robust, and ALIVE is smooth and grassy. Both have a high smoke point of 410 degrees, meaning there's no need to shy away from the heat required of certain dishes. Bonus? These California-grown olive oils come in the prettiest bottles, so you don't have to be shy about leaving them on your kitchen countertop for some added decor.

Corto

Run by 7th-generation Italian farmers making 100% California EVOO, Corto has some unique attributes that make their oils the freshest you can find. Corto's unique bag-in box (Flavorlock boxes) blocks light, air, and heat to maintain maximum freshness. Just like boxed wine!

Corto's oil is cold-extracted within hours of harvest at Corto's state-of-the-art mill. Orders are shipped on-demand (and only feature perfectly fresh olives where the fruit has just turned from green to violet). This oil is used in top-notch restaurants around the country, like Eleven Eleven in Chicago, Renata in Portland, and Tony's Pizza in San Francisco.

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As you make the switch to better-for-you energy drinks, you'll probably notice that you're drinking fewer added sugars, especially as many cleaner brands utilize sweeteners derived directly from fruit juice or Stevia. These are all important things to look out for as you choose which drinks will fuel your busy day, but of course, this can be hard when you walk down the grocery store aisle. We have sourced 10 of our favorite healthier energy drink brands to help you decide which to put in your cart and which to leave on the shelf, for good.

Just remember that if you find yourself feeling sluggish and constantly reaching for an energy solution like one of these drinks, you may have an underlying health concern that shouldn't be ignored. Factors like iron deficiency, chronic stress, and hypothyroidism can all cause one to feel tired throughout the day. A poor diet can impact energy levels too, so be sure to eat a balanced and nutrient-dense diet to ensure you don't have any nutritional gaps.

How we choose the healthiest energy drinks

While we don't have hard-and-fast rules to stand by when choosing an energy drink, there are some factors that we like to consider:

Low or no added sugar

The American Heart Association suggests that men should consume no more than 36 grams of added sugar per day, and women should aim for a maximum of 25 grams. Consuming too many added sugars is linked to an increased risk of heart health concerns, obesity, and more. Sugary beverages, like energy drinks, are the leading source of added sugars in the American diet.

Ideally, your drink will be free from added sugars. But if it's not, it shouldn't be loaded with the sweet stuff.

No artificial sweeteners or colorings

While the data is mixed regarding whether consuming artificial sweeteners or colorings causes harm, we chose to pick drinks that are free from these additions until more research is available to help us best understand how these additives affect the body. Natural sweeteners, like Stevia, are not considered artificial.

Moderate caffeine levels

If the energy drink selected contains caffeine, we try to keep the caffeine limit to a maximum of 150 milligrams per serving. The FDA suggests most people limit their caffeine intake to 400 milligrams per day, so keeping the limit of 150 milligrams of caffeine per can in mind allows for additional caffeine-containing drinks and food throughout the day, like a cup of morning coffee or a nosh of afternoon chocolate.

The 10 Best Energy Drinks, According to a Dietitian

If you find yourself needing an energy boost during the day (or at night if you are a night owl) and you like leaning on a beverage to give you a jolt, here are some of our top picks. Read on, and for more health tips, check out the 10 Healthiest Juices on Grocery Store Shelves.

Moment Plum Ginseng Adaptogen Drink

What is an adaptogen, you ask? Adaptogens are ingredients that help your body "adapt" to stress.

This adaptogenic drink from Moment includes ginseng, an ingredient that may help people combat fatigue naturally. This drink is made with zero added sugars to help prevent a sugar crash, and it is packed with other adaptogenic ingredients, like L-theanine that may help people focus.

Moment drinks also lean on natural ingredients instead of caffeine to offer some amazing effects, and is free from artificial flavors.

RELATED: What Are Adaptogen Drinks? What You Need To Know—and the Best Ones to Try

OLIPOP Vintage Cola

OLIPOP is an innovative soda that, unlike traditional sodas, is free from anything artificial, is far lower in added sugar, and contains 9 grams of prebiotic fibers.

OLIPOP Vintage Cola is made with green tea caffeine to help this drink give you the boost you need, providing 50 grams of natural caffeine.

Guayakí Yerba Maté Peach Revival

Yerba Maté is a traditional South American tea that has taken the world by storm.

This tea, sourced from the leaves and stems of Ilex paraguariensis, is chocked full of different health benefits, including offering anti-inflammatory benefits. The Peach Revival flavor contains only 3 grams of sugar and a whopping 150 milligrams of caffeine.

As an additional benefit, Yerba Maté may even help you maintain a healthy weight, as drinking this tea before a workout may help you burn additional fat.

RELATED: 6 Teas That Burn Belly Fat

FocusAid Clean Energy Melon Maté

The "Focus" in this title is no joke, with a combination of both Yerba Maté and green tea, this drink has a slower-releasing 100 milligrams of caffeine that doesn't send you into an anxious spiral (we've all been there, right?).

FocusAid provides an abundance of other added vitamins and minerals such as Vitamins C, D3 (essential for bone health), B12 (to support energy levels), and biotin – plus many more!

Made with Stevia instead of artificial sweeteners, you can feel confident that you're not guzzling unhealthy ingredients that are going to make you feel sluggish once the caffeine wears off.

Nuun Energy Berry Blast

Not all energy drinks need to come in a wasteful plastic bottle. Companies like Nuun sell effervescent tablets that easily dissolve in your favorite on-the-go cup with only 2 grams of added sugars.

In a variety of flavors, these tablets not only come with caffeine to rejuvenate but also provide 20 milligrams of Panax Ginseng, which may support energy levels. In layman's terms, this means that Nuun Energy promotes calmness and a more regulated nervous system. Therefore, you get the wakefulness of caffeine without the jittery nerves.

RELATED: The 9 Unhealthiest Juices On Grocery Store Shelves

Zoa Wild Orange

Perhaps the most "traditional" of these healthier energy drinks is Zoa's line of zero-sugar energy drinks. The caffeine in Zoa is derived from natural ingredients such as green tea and green coffee beans—which are raw, unroasted coffee beans.

Without any artificial flavors or colors, this is a great alternative to more mainstream brands. Additionally, this energy drink offers a plethora of vitamins and minerals such as Vitamins B6, B12, and C.

Proper Wild Clean All Day Energy Shots

Shots? No, not that kind—energy shots! Instead of jitter-inducing Five Hour Energy shots, Proper Wild Clean Energy Shots contain no artificial colors or sweeteners.

Additionally, these little shots contain no added sugars, with all 9 grams of sugar derived solely from fruit juices. According to Proper Wild's website, these little shots contain 15 times more L-Theanine than a cup of green tea, aiding in stress and anxiety control while also stimulating and promoting focus and alertness when combined with naturally occurring caffeine.

RELATED: I Tried 4 Energy Drinks—This Is the One That Actually Kept Me Going

Rebbl: Awake Maca Cold Brew

Perhaps this isn't the most traditional energy drink, but we wanted to include Rebbl's Awake Maca Cold Brew on our list as this cold brew includes maca, which is an adaptogen that helps the body "adapt" to stress, giving it an added benefit vs. drinking plain old coffee. This cold brew is vegan and gluten-free and made entirely without GMOs.

Bai Boost (Black Raspberry)

Bai Boosts are an energy-boosting addition to Bai's traditional line of antioxidant beverages. With as much caffeine as a cup of coffee—and offered in a variety of flavors—these drinks are both stimulating and hydrating.

Bai Boosts offer a variety of antioxidants that fight free radicals. And what are free radicals? Studies have shown that free radicals may damage DNA, which, in turn, may impact a person's risk of developing certain cancers.

So, why not get your daily fix of antioxidants while energizing for the day ahead?

RELATED: 10 Things You Should Do Every Morning for All-Day Energy

All Phenoms Motivate

With 78 milligrams of caffeine, this sparking functional water is organic, vegan, gluten-free, and free from anything artificial. This drink also contains pre and probiotics to support gut health, and additions like B-vitamins, l-theanine, and lion's mane to support energy levels.

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The post 10 Best Energy Drinks, According to a Dietitian appeared first on Eat This Not That.

When it comes to portion sizes, one of the best things we can do for our health and overall weight management is to eat within the nutritional guidelines set out by the U.S. Department of Health and Human Services. However, this isn't always easy to do, especially when 96% of main courses at America's chain restaurants exceed recommended levels of sodium, fats, and saturated fats. Therefore, it's necessary to become a conscious consumer and really look at what you're putting on your plate.

Eating to support your health can be easier said than done, though, especially if you live a healthy lifestyle and you lean on fast food to nourish your body. If you are a Shake Shack lover, for ease, we've gone ahead and rounded up five of the healthiest and five of the unhealthiest options available at Shake Shack so that ordering will be a breeze. Read on, and for more, don't miss 12 Unhealthiest McDonald's Burgers of All Time—Ranked from Bad to Worse.

The 5 Best Menu Items at Shake Shack

Best: Garden Dog

This "secret menu item" is a great go-to for vegetarians and non-vegetarians alike. If you're looking to cut down on your processed meats as they are associated with high blood pressure (hypertension) and heart disease (amongst other risks), you can ask for what's known as a "Garden Dog." This dog swaps out your traditional brat with a pickle spear, and you can load up on all your favorite veggies to score a heavier nutritional punch.

RELATED: 10 Best Secret Menu Options at Shake Shack

Best: Chicken Bites (6 pieces)

Out of all chicken options on the Shake Shack menu, the 6-piece chicken bites have both the lowest fat and sodium content, making it potentially the best option if you're really craving a good nugget. The biggest key here is portion control, as the next size up is the 10-piece, which bumps you up to 550 calories and a whopping 31g of fat. Remember, eating mindfully can be a good solution for short-term weight management and can help regulate binge eating tendencies, so eat slowly and really savor every bite.

Best: Shroom Burger on Lettuce Wrap

Mushrooms are packed with selenium (aids in antioxidant production), vitamin B6 (benefits red blood cell production), and zinc (helps support a healthy immune system) amongst other vital nutrients. Shake Shack's 'Shroom Burger may be a great option for both vegetarians and non-vegetarians alike, and plant-based diets like the Mediterranean diet have been shown to improve heart health and disease prevention. Additionally, "Pair this shroom burger with a lettuce wrap for a higher fiber and lower calorie meal, reducing the calorie count by over 250 calories compared to a regular burger," says Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition.

Best: Single Cheeseburger

Although we're here for your health, we also know that you're probably not going to Shake Shack with total nutrition in mind. Sometimes we just need that fast-food burger fix, and there's nothing wrong with that in moderation. Therefore, we recommend that, if you're looking to indulge, you order the classic single-patty cheeseburger. This burger provides 29 grams of protein with a low sugar content, and with added cheese, you'll get a small calcium fix. Beef is also a great source of heme iron and proper consumption can prevent iron-deficient anemia.

RELATED: 11 Healthiest Fast Food Burgers, According to Dietitians

Best: Avocado Bacon Chicken on Lettuce Wrap

"With the healthy fats from the avocado and the protein from the grilled chicken, the Avocado Bacon Chicken sandwich is a healthier and balanced menu item," says Mitri. Also, Shake Shack allows certain modifications that can be beneficial to your health: by swapping out the potato bun for a lettuce wrap, you can reduce your sugar and caloric intake, and asking for the buttermilk mayo on the side can also reduce your overall fat consumption. (Note that the image shown above is the sandwich served on a bun, not a lettuce wrap.)

The 5 Worst Menu Items at Shake Shack

Worst: Oreo Cookie Funnel Cake Shake

It probably comes as no surprise that one of the unhealthiest—if not the unhealthiest—menu items is Shake Shack's Oreo Cookie Funnel Cake Shake. Of course, no one is eating dessert because they think it'll be healthy for them (we all need a treat every now and then), but it's important to remember that overindulging is a leading factor in improper weight management. Remember that moderation is key, so if you do pick this option, consider sharing.

RELATED: The 9 Worst Fast-Food Milkshakes of All Time, Says Dietitian

Worst: Double Veggie Shack

Don't let the "veggie" in the title fool you. This vegetarian burger may be made with mushrooms, sweet potatoes, carrots, farro, and quinoa, but it still provides nearly half of your daily recommended caloric intake, based on an average 2,000-calorie daily benchmark. Too, the sodium provided in this option is way too high for many people's needs. Therefore, if you're a vegetarian looking for a meatless option, we recommend opting for a lettuce wrap over a traditional bun and asking Shake Shack to hold the crispy onions which, although onions are nutrient-packed, are fried with lots of unnecessary fats and oils.

Worst: Spicy Cheese Fries With Ranch

Let's face it – fries are delicious. There's nothing wrong with indulging every once in a while. However, here's where portion control really comes into play. If you opt for an order of Bacon Cheese Fries, you are consuming over 800 calories as well as "1,500+ milligrams of sodium, over 60% of your daily sodium needs," says Mitri. Additionally, "the Bacon Cheese Fries also lack nutritional value and quality, with no fresh vegetables on top and a lower amount of protein compared to other menu items." We say go for the small fry to get your tasty kick without making yourself sick.

RELATED: 10 Burger Chains That Serve the Best French Fries

Worst: Double Smoke Shack

If that sodium count caught your eye, you're not alone. We were pretty astounded at that count of 3,030 milligrams of sodium which, with two beef patties and bacon, "contains more than 125% of your daily sodium needs," according to Mitri. In addition, this burger comes with a whopping 22 grams of saturated fats—aka, fats that solidify at room temperature—which may potentially lead to higher diabetes markers in certain populations.

Worst: Roadside Double

When looking at the ingredients list, the Roadside Double burger simply doesn't make the healthy cut. Although beef provides ample iron and protein (this burger alone has 53 grams of protein), eating too much red meat may not be the best option for our health and can potentially lead to heart disease if eaten in excess. And, as this burger is covered in cheese and beer-battered onions, this really isn't a nutrient-dense option. We recommend opting instead for a single-patty burger, and don't forget the lettuce and tomato!

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"Given that 'brain fog' is the layman's term to describe a collection of symptoms that affect one's neurocognition, it's important to remember that science is still evolving and exploring this concept. With that said, we know from understanding general physiology that foods that create inflammation can also create this inflammation in your brain, leading to feelings of fatigue, sleeplessness, and more," Liz Shaw, MS, RDN, CPT, Registered Dietitian, and author, shares.

She adds that "these foods are usually low in antioxidants and healthy fats, like omega-3s, and instead are high in trans fats, added sugars, and refined starches."

If you are focused on eating in a way that may mitigate your risk of experiencing brain fog, a balanced diet rich in essential nutrients and antioxidants can support brain health and cognitive function. Foods high in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, are particularly beneficial for mental clarity. Similarly, fruits and vegetables packed with antioxidants can protect the brain from oxidative stress, which can otherwise contribute to brain fog. Hydration plays a critical role as well, and inadequate water intake can lead to cognitive difficulties.

On the other hand, there are some foods you may want to limit or avoid if brain fog is a concern. Here are 10 foods that may be giving you brain fog, and limiting them may help keep your brain sharp. If you are experiencing brain fog, speak with your healthcare provider before you eliminate foods from your diet to ensure you are not experiencing an underlying concern that has nothing to do with your diet.

Ultra-processed foods

Ultra-processed foods are food items that have undergone multiple stages of processing and contain many added ingredients. These products are typically high in sugars, unhealthy fats, and sodium, and they often contain artificial preservatives, colorings, and flavorings.

Melissa Mitri, MS, RD, Registered Dietitian, Nutrition Writer, and Owner of Melissa Mitri Nutrition, explains that consuming ultra-processed foods has been thought to contribute to brain fog. These include breakfast cereals, packaged breads, and bakery products such as muffins and donuts, which are often laden with refined grains, added sugars, and unhealthy fats.

"Although the research is limited, there has been an association between consuming ultra-processed foods and cognitive decline. In addition, we know that higher consumption of these foods has other harmful health effects, so it's best to eat them sparingly.

RELATED: The 55 Unhealthiest Grocery Store Foods in America

Food additives

"Food additives are substances added to food for a variety of purposes, including extending shelf life and adding color or flavor," Mitri explained.

She added that some people report "feeling brain fog after eating a few of the most popular food additives, including monosodium glutamate (MSG) and artificial sweeteners such as aspartame".

The science around brain fog and food additives appears to be primarily anecdotal, but if you find you're feeling foggy after eating certain food additives, you can limit your consumption, Mitri advises.

Alcohol

"Alcohol is a huge culprit for brain fog because of its effects on both hydration and your central nervous system," explained Mitri. "Not only can you feel foggy while drinking, but its effects can be felt for days after as well".

If you notice you feel brain fog after drinking alcohol, it may be best to abstain from drinking and have a mocktail instead, Mitri cautioned, adding that "you can potentially reduce the effects of brain fog from alcohol by staying well-hydrated and having electrolytes before or after drinking. This is because alcohol use can cause dehydration, which impairs cognition."

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

Candy

Candies, being a perfect example of ultra-processed foods, can significantly contribute to brain fog. They are often packed with high amounts of sugar, which can lead to sudden spikes in blood sugar levels. These spikes can be followed by a blood sugar drop, leaving individuals feeling fatigued, distracted, and mentally foggy.

Fried Food

Fried foods can also contribute to brain fog. They are typically high in unhealthy fats and salt, and low in nutrients. Regular consumption of fried foods can lead to increased inflammation in the body, a factor contributing to brain fog.

Hot Dogs

Hot dogs may also contribute to brain fog. These foods are often high in sodium, nitrates, and other preservatives which can cause inflammation in the body, thereby triggering symptoms of brain fog. Additionally, these meats often contain high levels of unhealthy fats and are usually devoid of essential nutrients.

Regular Soda

Soda, particularly those high in sugar, can also contribute to brain fog. The high sugar content in many sodas can lead to a rapid spike and subsequent crash in blood sugar levels, causing feelings of sluggishness, often associated with brain fog. To mitigate instances of brain fog and promote overall brain health, it's recommended to limit the intake of soda and opt for healthier beverage choices like water, herbal tea, or 100% fruit juices.

RELATED: 25 Best & Worst Sodas on Grocery Shelves, According to Dietitians

Gluten

The relationship between gluten consumption and brain fog is of particular interest, especially to those with sensitivities or intolerances to this protein found in wheat, barley, and rye. Gluten can trigger an inflammatory response in the gut of individuals with Celiac disease or non-celiac gluten sensitivity, which can lead to systemic inflammation affecting numerous bodily systems, including the brain. This inflammation, coupled with nutrient malabsorption, can result in a state of cognitive impairment often referred to as "brain fog". Symptoms may include difficulty concentrating, forgetfulness, and a lack of mental clarity. While research is still ongoing in this area, anecdotal evidence supports a link between gluten consumption and brain fog in sensitive individuals.

Caffeinated Drinks

Caffeine, widely consumed in beverages like coffee and tea, can also contribute to brain fog. Paradoxically, while small amounts of caffeine can enhance alertness and concentration, excessive consumption often leads to the opposite effect; this is due to dehydration and overstimulation of the nervous system. Overuse of caffeine can lead to a "rebound effect", resulting in fatigue, headaches, and brain fog as the stimulating effect wears off.

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

Refined carbohydrates

Refined carbohydrates, also known as processed carbohydrates, are grain products that have been significantly modified from their naturally occurring state. This process often involves the removal of the grain's bran and germ, which are the most nutrient-dense parts, leaving only the starchy endosperm. Examples of refined carbohydrates include white bread and white rice.

Refined grains could also contribute to brain fog. Like refined sugars, these grain products have been stripped of their most nutritious parts, leaving only the starchy endosperm. The result is a food that—unlike whole grain foods—causes a quick rise and fall in blood sugar levels. The body responds to these fluctuations with a release of hormones, leading to the symptoms commonly associated with brain fog, such as confusion, forgetfulness, and difficulty focusing. 

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There are a plethora of foods to choose from if you are committed to following this very popular and extremely impactful diet, including literally any fruit, vegetable, bean, or seed that you fancy. And among the many Mediterranean Diet-friendly foods out there, here are 12 of the best foods to eat from the Mediterranean Diet. Read on, and for more healthy eating tips, check out 10 Best Foods to Boost Your Immunity.

Pistachios

​​Pistachios are a plant-based source of protein, healthy fats, and fiber—three nutrients that help us feel satisfied. They are also an impressive source of antioxidants, or compounds that help combat oxidative stress. The beneficial health effects of the Mediterranean diet have been frequently attributed to antioxidants, so finding foods that provide these compounds is key to this diet.

A study conducted by Cornell University and published in the journal Nutrients found that pistachios have a high antioxidant capacity. In fact, the antioxidant capacity of pistachios rivals that of popular antioxidant-containing foods, including blueberries, pomegranates, cherries, and red wine.

Pistachios are one of the very few foods high in antioxidants that are also a complete protein—meaning they have all nine essential amino acids normally found in animal-based proteins. Perfect for people who want a more plant-based diet.

RELATED: 29 Best Healthy Cooking Hacks of All Time

Walnuts

Walnuts can enhance the flavor and texture of just about any recipe while leaving you full and satisfied. They are a powerhouse of important nutrients for optimum health, including protein (4 grams), fiber (2 grams), a good source of magnesium (45 milligrams). Plus, they are an excellent source of the essential omega-3 ALA (2.5 grams).

In fact, walnuts are the only nut to offer an excellent source of the plant-based omega-3 ALA, which research has shown benefits heart health and brain health.

Research from the landmark Prevención con Dieta Mediterránea (PREDIMED) study further demonstrates the potential heart health benefits of walnuts. The study was conducted among more than 7,000 Spanish adults at high risk for cardiovascular disease and found that a Mediterranean diet supplemented with mixed tree nuts (50% walnuts, 25% almonds, 25% hazelnuts) was associated with a lower risk of cardiovascular events, including cardiovascular death, myocardial infarction (heart attack) and stroke when compared to a low-fat control diet.

Seafood

Seafood, particularly oily coldwater fish (like salmon), is a natural source of unique fatty acids referred to as long-chain omega-3 fatty acids. The specific fatty acids found in these choices are DHA and EPA. Marine omega-3 fatty acids are the most important bioactive molecules in fish and seafood consumed in the Mediterranean Diet. Data shows consumption of these fats may help reduce the risk of coronary heart disease and help support elevated HDL "good" cholesterol.

When it comes to adding seafood to your Mediterranean diet, try opting for choices that are certified responsibly raised by the non-profit Aquaculture Stewardship Council (ASC) to ensure that what is on your plate is responsibly raised, minimizing negative impacts on the environment.

RELATED: 25 Best-Ever Fat-Burning Foods

Yogurt

Although the Mediterranean diet plan recommends only two servings of milk and dairy, some data suggests some benefits to eating even more on this diet, Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and partner with National Dairy Council, explains.

"A 2018 published randomized control trial that looked at various cardiovascular risk factors when consuming 3-4 dairy servings per day in the Mediterranean Diet compared to a low-fat diet found added benefits from more dairy foods. Researchers concluded that the benefits of including 3-4 servings of milk and dairy compared to only two servings included reduced inflammation and a reduction in other atherosclerosis risk factors," she added.

Watercress

Leafy greens are a dynamite addition to your Mediterranean Diet plate. And since watercress has been deemed the most nutrient-dense food on the planet by the CDC, it is a noteworthy vegetable to make this list.

Known as a slightly peppery aquatic vegetable, watercress boasts unique compounds like Phenylethyl Isothiocyanate (aka PEITC). Data suggests PEITC may have anti-cancer properties, making it an obvious choice for people who want to mitigate their risk.

Pulses

Pulses are the edible seeds of plants in the legume family and include options like chickpeas, dry peas, and lentils.

In the context of a Mediterranean diet, pulses are integral. Their high-protein and fiber contents align perfectly with the diet's focus on plant-based foods and heart health. Traditional Mediterranean recipes often incorporate lentils, chickpeas, and various types of beans, which not only add depth and richness to the meals but also help keep you satiated for longer periods. The versatility of pulses allows them to be used in a plethora of dishes, from hearty soups and salads to wholesome main courses, making them a staple in the Mediterranean culinary palette.

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

Lean beef

Beef gets a bad rap, and technically when following the Mediterranean Diet, beef should be consumed in limited amounts. But there is evidence that suggests more beef, specifically lean cuts of beef, can be a part of the Mediterranean diet if it is consumed in the right way.

In a randomized controlled study published in the American Journal of Clinical Nutrition, researchers found that a Mediterranean diet combined with small portions of lean beef helped lower risk factors for developing heart disease, such as LDL cholesterol.

So, if you are following the Mediterranean diet and you love beef, eating small portions along with vegetables, whole grains, and other Med diet stapes appears to be totally fine.

Olive Oil

Olive oil holds a prestigious spot in the Mediterranean diet due to its numerous health benefits and rich, distinctive flavor. It is highly prized not only as a cooking medium but also for its role in enhancing the taste and texture of foods. Olive oil is a primary source of healthy monounsaturated fats, which are beneficial for heart health. It is also rich in antioxidants and has anti-inflammatory properties, contributing to overall health and longevity.

In the Mediterranean diet, olive oil is used generously in dressings for salads, drizzled over cooked foods, used for sautéing vegetables, and even used for baking. Its prevalence in this cuisine underscores the Mediterranean diet's emphasis on incorporating healthy fats, contributing to its reputation as one of the world's healthiest dietary patterns.

In one important study, subjects who have high cardiovascular disease risk were randomized to different interventions: Mediterranean Diets supplemented with nuts or extra-virgin olive oil, or a control low-fat diet. Those who ate the most olive oil had a 35% cardiovascular disease risk reduction vs. those who followed the low-fat diet.

Avocados

Avocados, while not traditionally part of the Mediterranean diet, fit well within its healthful and flavorful framework. This nutrient-dense fruit is packed with monounsaturated fatty acids, similar to olive oil, which support heart health and help reduce bad cholesterol levels. Furthermore, avocados are rich in fiber, vitamins, and minerals, making them an excellent addition to a variety of dishes. While they may not be native to the Mediterranean region, their creamy texture and mild flavor allow them to blend seamlessly with traditional Mediterranean ingredients.

Higher avocado intake has been associated with a lower risk of cardiovascular and coronary heart disease in two large prospective cohorts of U.S. men and women.

RELATED: 11 Foods That Keep You Fuller, Longer

Buckwheat

Whole grains are an important part of the Mediterranean diet, and buckwheat is a great option to include in a Med diet to check the whole grain box.

Buckwheat, despite its misleading name, is not related to wheat and is in fact a gluten-free pseudo-grain (but it is still considered to be a whole grain). Buckwheat groats, the hulled seeds of the plant, are cooked similarly to rice and have a robust, nutty flavor. They are often served as an alternative to rice or made into porridge. Nutritionally, it is a powerhouse, rich in complex carbohydrates, fiber, and plant-based proteins. It also contains several vitamins and minerals, including B vitamins, magnesium, and manganese.

Buckwheat is also found as an ingredient in certain foods, like Arrowhead Mills Maple Buckwheat Flakes.

Berries

There are no "bad" foods to choose from when following the Mediterranean Diet (all are welcomed and encouraged). But if we had to pick some of our favorite choices, they would fall under the berry category.

Berries, such as blueberries, strawberries, raspberries, and blackberries, are a natural source of antioxidants, dietary fiber, and vitamin C. Known for their potent anti-inflammatory properties, these small fruits contribute to heart health, aid in digestion, and even support brain health. Their sweet, tart flavor pairs well with many Mediterranean dishes, offering a refreshing balance to savory elements.

RELATED: 10 Processed Foods That Are Actually Good for You, Dietitians Say

Garlic

Herbs and spices are a cornerstone of the Mediterranean diet, imparting rich flavors and aromas to dishes without the addition of excessive salt or sodium. Popular herbs in this region include basil, parsley, rosemary, and thyme, offering a variety of health benefits such as improved digestion and anti-inflammatory properties.

Garlic is also a flavorful addition to a Mediterranean Diet, and it provides some impressive health benefits to boot with some data suggesting it has anti-cancer benefits.

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The post 12 Best Foods to Eat on The Mediterranean Diet appeared first on Eat This Not That.

To help you understand what, exactly, is "healthy" in comparison to the myriad of options lining the drive-thru menu, we've rounded up the most nutritional options from 14 different fast-food chains that run the gamut of both geography and taste. Specifically, we've looked for healthy breakfast options that are both high in protein—data shows that eating protein at breakfast helps control hunger throughout the day—and low in added sugars so that you won't feel any unwanted crash once your meal is fully digested. We tried to keep the sodium content down too, although since fast food items are notoriously high in salt, that factor was sometimes hard to accomplish.

Important things to remember when choosing your fast-food breakfast are both portion control and your breakfast beverage while consuming. Ordering smaller portions and eating slowly are both contributors to healthy weight maintenance, and drinking sugar-packed drinks should be kept for a once-in-a-while treat vs. an everyday option.

If you are finding yourself frequently visiting fast-food restaurants and you don't want your choices to completely derail your health goals, here are 14 healthy fast-food breakfast options to consider when it is time to enjoy your first meal of the day. Read on, and for more, don't miss The 10 Best High-Protein Fast-Food Breakfast Orders.

McDonald's: Fruit and Maple Oatmeal

In past years, McDonald's has really upped their nutrition game, and they now offer a piping hot bowl of Fruit and Maple Oatmeal during the breakfast rush. Studies show that oatmeal helps reduce cholesterol and moderate blood sugar levels. Additionally, oatmeal is chocked full of nutrients such as manganese and various vitamins such as thiamine. Oats also contain a unique fiber called beta-glucans. Consuming this type of fiber may help the body lower LDL "bad" cholesterol levels.

To give yourself the biggest nutrient boost, see if McDonald's can either reduce or hold the added brown sugar, which will cut down on your added sugar count.

RELATED: The Best & Worst Menu Items at McDonald's, According to RDs

Starbucks: Spinach, Feta, and Egg White Wrap

With a whopping 20 grams of protein and added iron from spinach, this Spinach, Feta, and Egg White Wrap is a powerhouse to get you up and ready for the day ahead. Although Starbucks offers plenty of other options, such as their classic lemon loaf or cake pops, eating these baked goods may leave you feeling hungry again within half an hour or less. As you're noshing on your wrap, remember to be mindful of any added sugars in your coffee, and try to opt for low-sugar options to reduce any extraneous intake.

Dunkin': Wake-Up Wrap with Turkey Sausage

Believe it or not, Dunkin' offers more than just donuts (and addictive coffee)! This Wake-Up Wrap offers protein-packed eggs and cheese, and with the option of turkey sausage over traditional pork sausage or bacon, you can reduce both your fat and sodium consumption. Turkey also includes the nutrient selenium, which the National Institute of Health notes is an essential nutrient for proper reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection. But as turkey sausage is an ultra-processed meat, we recommend eating this meat in moderation instead of enjoying it every day.

Burger King: Croissan'Wich Ham, Egg, and Cheese

Some fast food chains are harder to sift through for nutritional value than others, and Burger King is no exception. Of course, we don't normally stop by the drive-thru because we're going to run a marathon afterward, but it's important to make sure that you're making the healthiest possible choice. We've chosen Burger King's Croissan'Wich Ham, Egg, and Cheese as the healthiest option since this sandwich offers 17 grams of protein with little sugar intake. With a higher sodium count, we recommend eating this breakfast in moderation so as to not vastly surpass the American Heart Association's ideal limit of no more than 1,500 milligrams of sodium per day.

RELATED: 10 Best & Worst Burger King Burgers, According to a Dietitian

Taco Bell: Cheesy Toasted Breakfast Burrito, Potato

Both tomatoes and potatoes? Sign us up! Making your burrito "fresco" (aka, adding tomatoes), gives your breakfast a lycopene and Vitamin C kick, while potatoes are fiber-rich and full of potassium. With both eggs and cheese, the Cheesy Toasted Breakfast Burrito has 9 grams of protein without any highly processed breakfast meats, so in comparison to many of Taco Bell's other offerings, this is your best option for a nutrient-dense breakfast that will keep you full and satisfied until lunchtime. Unfortunately, though, it's probably in your best interest to sip on a Baja Blast.

Wendy's: Bacon, Egg, and Cheese English Muffin

A "Bacon, Egg, and Cheese" is a classic American breakfast staple. Wendy's offers their own personal take that boasts 17 grams of protein with only 4 grams of sugar. Additionally, Wendy's menu notes that this English muffin offers 15% of your daily iron intake, a nutrient crucial to red blood cell formation and necessary to combat iron-deficiency anemia, which can lead to a slew of health issues such as fatigue and weakness. Additionally, this sandwich contains 8% of your daily calcium and 4% of your daily potassium needs. Of course, we recommend indulging in moderation, as this sandwich does come with a higher sodium count.

Panera Bread: Avocado, Egg White, Spinach & Cheese on Sprouted Grain Bagel

Panera is known as one of the healthier "fast-food" chain restaurants on the market, and their breakfast items are no exception. Their Avocado, Egg White, Spinach & Cheese on Sprouted Grain Bagel is chock full of nutrients from Omega-3 fatty acid-rich avocado and heart-healthy egg whites, which are high in protein. Spinach is FULL of fiber (which helps in the digestion department) as well as nutrients such as folate, iron, and calcium. Additionally, a "sprouted" bagel simply means that the grains used in baking were first sprouted and then soaked in water until they germinated. Why do this? This method helps your body absorb the fiber and nutrients found in the grains!

RELATED: I Tried Dunkin', Starbucks, & Panera Cold Brew & This One Had It All

Sonic Drive-In: Jr. Bacon, Egg, and Cheese Breakfast Burrito

No matter what you eat, it's all about portion control when it comes to achieving your nutritional goals and not so much about constantly focusing on the calories therein. So, while Sonic may not be your go-to fast food joint for healthy options, indulging in smaller portions never hurts. That's where Sonic's "Junior" breakfast burrito comes in. A slightly smaller version of their original Jr. Bacon, Egg, and Cheese Breakfast Burrito, you're still consuming 13 grams of protein and less than 300 calories which may help you stay on track toward your health goals.

Chick-fil-A: Greek Yogurt Parfait

Look past the chicken biscuits (we know how hard that can be!), and you'll see that Chick-fil-A offers a Greek Yogurt Parfait made with organic vanilla bean Greek yogurt, which is a source of probiotics or live bacteria, which may aid in both digestion and keeping your bowel movements regular. Also, this parfait comes with low-sugar and antioxidant-rich berries and your choice of either granola or cookie crumbs on top. Of course, we recommend opting for the more nutritionally dense granola to avoid any unwanted grogginess once that sugar high crashes.

Jack In The Box: Breakfast Jack

What do most of these breakfasts have in common? Eggs, meat, and cheese, that's what! And when eaten on a delicious bun in moderation, this can be a pretty balanced meal. The Breakfast Jack comes with grilled ham, egg (freshly cracked, no frozen egg patties here), as well as melted American cheese. Eggs are certainly one of the healthier options at any fast-food joint as one serving provides ample protein, 23% of your daily vitamin B12 (critical for your central nervous system), and it is one of the best sources of choline, a nutrient that helps support brain health.

Hardee's/Carl's Jr.: Frisco Breakfast Sandwich

Whether your section of the country has Hardee's or Carl's Jr., your best option is the Frisco Breakfast Sandwich which comes with sliced ham, a folded egg, and both American and Swiss cheese. This sourdough sandwich is loaded with 24 grams of protein without the unnecessary sugar. Of course, certain fast food chains offer healthier options than others, and this sandwich does have a pretty high sodium count. That being said, we recommend consuming in moderation and consider drinking a tall glass of water besides your morning coffee to help mediate your sodium levels.

Tim Hortons: Avocado Toast

As one of the lighter options on our list, Tim Hortons' Avocado Toast is a great hand-held breakfast pick for those on the go. We know avocado has become a joke, with Millenials often at the receiving end, but hey, they know what they're doing! Avocados are known for their healthy fats, fiber, and low-carb offerings. They are also a source of magnesium, a nutrient that many of us are not getting enough of!

Smoothie King: Gut Health Papaya Mango Ginger Smoothie

There are multiple nutrient-dense smoothies to choose from on the Smoothie King menu, but one that specifically caught our eye was the Gut Health Papaya Mango Ginger Smoothie. With zero added sugar, this smoothie is a great option to start your day on a wellness kick. Some studies show that papaya aids in constipation and bloating, and mango is jam-packed with antioxidants. Pro tip: ask for a scoop of protein powder when creating this drink, as the high sugar and low protein content of this beverage can leave you experiencing a sugar crash shortly after enjoying it.

RELATED: Are Smoothies Actually Healthy? Dietitians Discuss the Pros and Cons

Einstein Bros. Bagels: Bacon, Avocado, and Tomato Bagel Sandwich

Einstein Bagels hosts a wide selection of offerings, but if you're looking for something a bit more filling and nutritionally dense than your regular bagel with cream cheese, we recommend the Bacon, Avocado, and Tomato Bagel Sandwich. But we do suggest holding the bacon to save yourself a mouthful of sodium. Even without the bacon, this sandwich offers an impressive amount of satiating protein. Opt for a whole-grain bagel for more fiber and antioxidants.

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The post 14 Healthiest Fast-Food Breakfasts, According to a Dietitian appeared first on Eat This Not That.