Toby Amidor, MS, RD, CDN, Author at Eat This Not That

6 Best Drinks to Relieve Bloating Instantly

Toby Amidor, MS, RD, CDN — Fri, 22 Dec 2023 13:30:25 +0000

A bloated stomach is a feeling of tightness, pressure, or fullness in your stomach. It may also be accompanied by a visibly swollen belly. Bloating ranged from mildly uncomfortable to very painful. For most people, it tends to go away after a while but some folks have recurring bloating which can be caused by digestive issues or hormone fluctuations.

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

Kefir

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

Ginger Tea

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

Green Tea

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

Water

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

Kombucha

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

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

Golden Milk

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

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

The post 6 Best Drinks to Relieve Bloating Instantly appeared first on Eat This Not That.

The 10 Unhealthiest Mac & Cheese Dishes in America

Toby Amidor, MS, RD, CDN — Fri, 15 Dec 2023 14:30:08 +0000

Few American comfort foods reach the same level of nostalgia and satisfaction as macaroni and cheese. While nothing quite hits the spot like spooning into your family's recipe at home, if you're craving a good ol' bowl of ooey gooey goodness, you can also order mac & cheese at many chain restaurants. However, beneath the golden blanket of melted cheese and perfectly cooked pasta lies a hard-to-stomach truth: most mac & cheese dishes have little nutritional value (but there are some healthy options!). Yes, we've all long accepted that mac & cheese isn't a health food, but we found that some restaurant chain dishes take extravagance to a whole new level.

We identified the worst mac & cheese offenders by looking at the nutrition information at some of the most popular restaurant chains in America. We looked at the total number of calories, and the amount of saturated fat and sodium in each dish. Oftentimes dishes climbed above 600 calories, which is just too high. The recommended daily maximum of saturated fat is about 20 grams, while sodium has a daily recommended max of 2,300 milligrams per day, and many of these dishes soar above those limits. Going over your recommended daily amount of saturated fat regularly has been linked to an increased risk of cardiovascular disease.

Read on to find 10 mac & cheese orders at chain restaurants in the U.S. that registered dietitians say are some of the unhealthiest dishes you should avoid. You'll also find some tips and tricks to be able to get a taste of the comfort food without going overboard.

Cheesecake Factory Fried Macaroni and Cheese

NUTRITION PER ORDER: 1,310 calories, 96 g fat (47 g saturated fat), 2,140 mg sodium, 70 g carbs (6 g fiber, 12 g sugar), 40 g protein

According to Tucson, AZ-based Christy Wilson, RDN, owner of Christy Wilson Nutrition, LLC. These crispy crumb-coated macaroni and cheese balls topped with marinara sauce are a "calorie and fat bomb." Although it's listed as an appetizer that serves between 2 to 4 people, the portion is small. So even if two people enjoy this appetizer it's still well over the recommended daily max of artery-clogging saturated fat—and that's without the main dish!

Slim Chicken Mac and Cheese

NUTRITION PER REGULAR SIZE: 444 calories,19 g fat (11 g saturated fat), 1,692 mg sodium, 48 g carbs (4 g fiber, 4 g sugar), 19 g protein

This side order or mac and cheese "is one of the unhealthiest sides out there," exclaims Mascha Davis MPH, RDN, author of Eat Your Vitamins. The dish provides 73% of the recommended daily value of sodium. "These high amounts of sodium, fat, and calories, when eaten in excess, can lead to a higher risk for health issues such as heart disease and high blood pressure," Davis explains.

Panera Mac and Cheese

NUTRITION PER SMALL: 480 calories, 32 g fat (17 g saturated fat), 1,150 mg sodium, 34 g carbs (0 g fiber, 7 g sugar), 16 g protein

The small mac and cheese from Panera is "not only high in sodium, but the fat content is close to the daily recommended value of 20 grams of saturated fat per day," Davis explains. "This small 1-cup serving has an unhealthy fat content that's through the roof."

Noodles & Company Wisconsin Mac & Cheese

NUTRITION PER REGULAR: 980 calories, 38 g fat (20 g saturated fat), 1,560 mg sodium, 119 g carbs (5 g fiber, 11 g sugar), 42 g protein

This main dish is close to 50% of the recommended daily amount of calories (based on a 2,000-calorie diet). The artery-clogging saturated fat is 100% of the recommended daily maximum, while the sodium is 68% of the recommended daily maximum. The carbs are so out of control that eating this dish would be the equivalent of eating close to eight slices of store-bought bread. I would certainly opt for a small size if you're craving a good mac and cheese.

Romano's Macaroni Grill Signature Truffle Mac & Cheese

NUTRITION PER ORDER: 1,060 calories, 89 g fat (56 g saturated fat), 2,970 mg sodium, 24 g carbs (1 g fiber, 8 g sugar), 45 g protein

This fancied-up mac & cheese is made with penne, asiago, fontina, smoked mozzarella, cheddar, pecorino, truffle oil, and herbed breadcrumbs. Although it sounds delectable, the calories are over 50% of the daily recommended amount (based on a 2,000-calorie diet), the saturated fat is close to 300% of the recommended daily max, and the sodium is 129% of the recommended daily maximum. Eating these sorts of dishes that are so high in these overconsumed nutrients regularly can increase the risk of chronic diseases such as cardiovascular disease, certain forms of cancer, and type 2 diabetes.

Chick-Fil-A Mac & Cheese

NUTRITION PER LARGE: 840 calories, 53 g fat (30 g saturated fat), 2,230 mg sodium, 53 g carbs (5 g fiber, 6 g sugar), 38 g protein

If you're craving this large-sized mac & cheese side, think again. With more calories than you should consume in one meal (remember, this is a side), close to 100% of the recommended daily maximum of sodium, and 150% of the recommended daily max of artery-clogging saturated fat—it's just an unhealthy option. Either make this a sharable side for the table or opt for the small size.

Church's Texas Chicken Baked Mac & Cheese

NUTRITION PER LARGE: 640 calories, 36 g fat (15 g saturated fat), 2,760 mg sodium, 57 g carbs (4 g fiber, 11 g sugar), 26 g protein

This side dish has more calories than you should be getting in one meal. The sodium is 120% of the daily recommended max while the saturated fat is 75% of the recommended daily max. If you're going to order mac and cheese, either split the large with the table or order a small to share with a friend.

Uno Pizzeria & Grill Buffalo Chicken Mac & Cheese

NUTRITION PER ORDER: 2,200 calories, 133 g fat (58 g saturated fat), 4,310 mg sodium, 160 g carbs (6 g fiber, 14 g sugar), 96 g protein

This ridiculously high-calorie dish has more calories than the average American should get in one day (based on a 2,000-calorie diet). The saturated fat and sodium are through the roof providing close to 300% and 187% of the recommended daily max, respectively. As a registered dietitian, I would recommend skipping pasta dishes at this establishment as all of them have over 1,000 calories.

Au Bon Pain Macaroni & Cheese

NUTRITION PER SMALL: 590 calories, 29 g fat (18 g saturated fat), 730 mg sodium, 61 g carbs (2 g fiber, 2 g sugar), 20 g protein

The small-size macaroni & cheese has too many calories and is not well balanced. Although the protein is adequate for a meal, it comes from higher portions of cheese which also increases the saturated fat. Your best bet is to split the small size and a healthy sandwich or protein-based soup with a friend.

El Pollo Loco Macaroni & Cheese

NUTRITION PER LARGE: 770 calories, 48 g fat (25 g saturated fat), 2,180 mg sodium, 60 g carbs (2 g fiber, 9 g sugar), 23 g protein

This large macaroni & cheese is meant to be served as a side, but the calories, saturated fat, and sodium are above or close to the recommended daily amounts, setting you up to consume well over the daily maximums before you even eat your main. To put the amount of carbs in this mac and cheese dish in context, those 60 grams are the equivalent of eating four slices of bread. This should be shared between a family or opt for the small to share between two to three people.

The post The 10 Unhealthiest Mac & Cheese Dishes in America appeared first on Eat This Not That.

The #1 Healthiest Pasta Dish at 10 Major Restaurant Chains

Toby Amidor, MS, RD, CDN — Mon, 11 Dec 2023 14:00:30 +0000

A bowl of warming pasta is a satisfying, comforting dish that usually comes with at least 1,000 calories. It takes a lot of research to find chain restaurants with pasta dishes that are reasonably healthy to order. Don't worry—we already saved you hours of research with the better-for-you healthy restaurant chain pasta dishes below.

Most noodle dishes fall that high in calories due to the big portions of pasta. As a registered dietitian, when I recommend pasta in moderation I am talking about one cup of cooked pasta. You'll find much more pasta than that in any dish you order! Sauces are another issue with pasta dishes as they can skyrocket the saturated fat. And sodium—all pasta dishes have tons of sodium. You can keep it down a bit by ordering the sauce on the side, holding off of the cheese (which has sodium), or just halving your portion.

The dishes below keep the portion of pasta and sauces in mind. The dish gets bonus points if it provides lean protein and more veggies. If you're curious about just how much healthier these options are in the context of restaurant pasta dishes, check out 10 Unhealthiest Restaurant Pasta Dishes.

Noodles & Company LEANguini Fresca

PER SMALL: 330 calories, 14 g fat (3.5 g saturated fat), 950 mg sodium, 37 g carbs (8 g fiber, 4 g sugar), 14 g protein

The noodles in the LEANguini line are made with 44% lower net carbs and 50% more protein compared to traditional pasta. As portions still need to be kept within reasonable limits, a small is what you want to order.

Olive Garden Shrimp Scampi

PER DINNER PORTION: 490 calories, 18 g fat (7 g saturated fat), 1,120 mg sodium, 52 g carbs (4 g fiber, 5 g sugar), 29 g protein

"Of all the pastas on the menu, the shrimp scampi is one of the healthiest and most nutritionally balanced," says Mascha Davis, MPH, RDN, Registered Dietitian Nutritionist and author of Eat Your Vitamins. Considered part of the lighter menu items, this classic dish includes shrimp, and angel hair pasta, and is tossed with asparagus and tomatoes over a garlic sauce. Based on the well-balanced nutrition information and various food groups in the dish, Davis calls this dish an overall "solid and healthful option."

The Cheesecake Factory Skinnylicious Chicken Pasta

PER DISH: 530 calories, 15 g fat (1.5 g saturated fat), 1,830 mg sodium, 75 g carbs (7 g fiber, 10 g sugar), 41 g protein

"From one of their specialties under 590 calories or less, this dish is one of the best pastas on the menu," says Davis. "While the sodium could be lower, overall this dish has a decent balance of macronutrients and a high amount of protein to keep you full and satisfied."

Fazoli's Spaghetti and Meat Sauce

PER DISH: 580 calories, 9 g fat (3 g saturated fat), 2,120 mg sodium, 109 g carbs (10 g fiber, 12 g sugar), 17 g protein

The spaghetti in this dish is topped with marinara sauce made with tomatoes and three beef and pork meatballs. Although it sounds indulgent, the overall calories come in at less than 600 and the saturated fat is one of the lowest you'll see in any pasta dish with meat. The sodium is on the higher end, which tends to be the deal at every establishment you order a pasta dish from.

Piada Italian Street Food Diavolo Pasta

PER SMALL: 360 calories, 16 g fat (3.5 g saturated fat), 780 mg sodium, 49 g carbs (3 g fiber, 6 g sugar), 9 g protein

This pasta dish is made with tomatoes and chopped green onions which help increase the veggies and fiber. For a more well-balanced meal, add chicken (not fried) or salmon.

PER ORDER: 460 calories, 98 g fat (18 g saturated fat), 780 mg sodium, 49 g carbs (3 g fiber, 6 g sugar), 9g protein

California Piza Kitchen Shrimp Scampi Zucchini

PER ORDER: 480 calories, 26 g fat (11 g saturated fat), 1,030 mg sodium, 30 g carbs (4 g fiber, 5 g sugar), 27 g protein

Instead of pasta, this dish is made with zucchini ribbons and flavored with lemon, garlic white wine, parsley, parmesan, and a touch of fettuccine. The calories are reasonable for a meal with the saturated fat being around 50% of the recommended daily max, but overall it's a balanced pasta dish.

Bertucci's Shrimp Rossini

PER ORDER: 720 calories, 20 g fat (8 g saturated fat), 1,920 mg sodium, 83 g carbs (7 g fiber, 9 g sugar), 51 g protein

One of the better pasta choices you'll find is made with sautéed shrimp, capers, and tomato cream sauce tossed with spaghetti and shaved cheese. Calories are a touch high but the saturated fat is reasonable for a pasta-based restaurant meal.

Bravo! Italian Kitchen Shrimp Scampi

PER ORDER: 810 calories, 30 g fat (11 g saturated fat), 3,500 mg sodium, 104 g carbs (4 g fiber, 8 g sugar), 29 g protein

This order is the "healthiest" you'll find at this restaurant. Although it's a few hundred calories higher than recommended for a meal, the saturated fat is on the lower end compared to most other choices. The sodium is very high – you can ask for the sauce on the side which can help cut back on both sodium and saturated fat if you use only a portion of it.

Lyfe Kitchen Pomodoro Penne

PER ORDER: 890 calories, 37 g fat (19 g saturated fat), 1,100 mg sodium, 86 g carbs (8 g fiber, 5 g sugar), 53 g protein

This lentil-pasta dish includes grilled chicken, crimini mushrooms, spinach, scallions, parmesan, and cashew creamy Alfredo. It's also gluten and tree-nut-free. The better-for-you option is certainly balanced, though I would hold back on some of the portions and take it home for later just to cut back on the portion a bit.

Yard House Sesame Shrimp Noodles

PER ORDER: 530 calories, 15 g fat (3 g saturated fat), 2,490 mg sodium, 64 g carbs (8 g fiber, 14 g sugar), 32 g protein

This rice noodle dish is pretty well balanced in terms of carbs, proteins, and fat; however, like most pasta dishes, it's rather high in sodium, which mainly comes from the sauce.

The post The #1 Healthiest Pasta Dish at 10 Major Restaurant Chains appeared first on Eat This Not That.

10 Best & Worst Salad Dressing Brands, According to Dietitians

Toby Amidor, MS, RD, CDN — Wed, 22 Nov 2023 22:24:29 +0000

Salads wouldn't be the same without a delicious salad dressing. Of course, you can always whip up a dressing at home, but sometimes it's easier to grab a bottle at the grocery store. The only problem is that there are dozens if not hundreds of salad dressing brands out there, and not all of them are good for your health. You want your salad dressing to enhance the flavor and nutrient density of your salad—not detract from it. Certain salad dressings are made with unhealthy ingredients that leave them high in calories, sodium, artery-clogging saturated fat, and sugar. On the other hand, there are healthy salad dressings that are made with better-for-you ingredients.

How can you differentiate what salad dressings are good for you and which aren't? As a registered dietitian, I recommend choosing vinaigrette dressings over creamy dressings, as the former is typically made using a healthy plant oil base. Creamy dressings, on the other hand, are generally high in calories and artery-clogging saturated fat. However, there are some new dressings made with yogurt or avocado, so it is possible to get a creamy dressing without as many calories or saturated fat.

That's why it's important to read the nutrition facts panel and check the calories and saturated fat. If you find your dressing has over 10% of the recommended daily amount of saturated fat, there are many healthier choices you can make. Sodium is another nutrient to be wary of—if you need to cut back on the salty stuff then comparing labels is essential.

To help you make better choices at the grocery store, we spoke to registered dietitians from around the country who did the research for you and came up with six salad dressing brands that are lower in calories, saturated fat and/or sodium. Many of these brands can be found in their own pantries! There are also four dressings they recommend skipping due to their unhealthy attributes.

The 6 Best Salad Dressing Brands

Best: Primal Kitchen

Our Top Choice: Primal Kitchen Ranch Dressing

Per 2 tbsp serving: 110 calories, 12 g fat (1 g saturated fat), 240 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 0 g protein

According to Lauren Manaker, MS, RDN, LDN, CLEC, CPT author of Fueling Male Fertility and partner with Primal Kitchen, "Primal Kitchen Ranch Dressing offers a distinct creaminess but without any questionable ingredients. Made with organic cage-free egg yolks and avocado oil, this dressing checks so many boxes when looking for a good-for-you topping for your salad or dip for your snacks." As a bonus, Manaker points out that the dressing is free from added sugars, soy, dairy, and gluten—factors that are important for some people on certain restrictive diets.

Best: Fanny Menciboni's

Our Top Choice: Fanny Italian Lite Salad Dressing

Per 2 tbsp serving: 70 calories, 7 g fat (0.5 g saturated fat), 510 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 0 g protein

"Being 110% Italian and living in Massachusetts, this salad dressing is a neighborhood favorite because it was born out of a little restaurant called La Cantina Italiana in Framingham, MA," says Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, nutrition professor at Boston University, author of Nutrition & You, and the host of the nutrition & health podcast, Spot On! "It is flavorful, wicked low in saturated fat, but it tastes as though my Italian grandmother made it fresh just for me before I sat down to dinner." Salge Blake also recommends using this dressing as a marinade for chicken and it's gluten-free for those who need to follow a gluten-free diet.

Best: 365 by Whole Foods Market

Our Top Choice: 365 Light Balsamic Vinaigrette

Per 2 tbsp serving: 45 calories, 4.5 g fat (0.5 g saturated fat), 210 mg sodium, 1 g carbs (0 g fiber, 0.99 g sugar), 0 g protein

This dressing is a favorite of Washington, DC-based dietitian Caroline Thomason, RD, CDCES who says, "With 45 calories per serving and simple ingredients, I love that I can dress my salads with some heart-healthy fat at home without the added calories." Thomason also uses this vinaigrette as a marinade for chicken or veggies before roasting in the oven.

Best: Bolthouse Farms

Our Top Choice: Bolthouse Farms Creamy Dressing Cilantro Avocado

Per 2 tbsp serving: 40 calories, 3.5 g fat (1 g saturated fat), 160 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 1 g protein

"Bolthouse Farms dressings are located in the produce refrigerated section because they don't contain artificial preservatives or flavors," explains Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. "These flavorful creamy dressings are made with Greek yogurt to limit fat and caloric content with a range of 35-50 calories per 2 tablespoon serving." Other favorite flavors Pincus loves include Honey Barbecue Ranch, Avocado Green Goddess, and Creamy Caesar.

Best: Haven's Kitchen

Our Top Choice: Haven's Kitchen Edamame Green Goddess

Per 2 tbsp serving: 45 calories, 5 g fat (0.5 g saturated fat), 45 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 1 g protein

"As a registered dietitian and single mom of three, I love products that make it easier to serve vegetables and get a healthy meal on the table quickly," says Malina Malkani, MS, RDN, CDN owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. She recommends Haven's Kitchen's collection of vegan, gluten-free, versatile dressings that contain premium ingredients like lemongrass, white miso, Serrano pepper, basil, tahini, and mint. Every flavor tastes amazing and works well equally drizzled over salad or as a marinade or sauce for cooked vegetables, meats, and grains.

Best: Trader Joe's

Our Top Choice: Trader Joe's Vegan Creamy Dill Dressing

Per 2 tbsp serving: 60 calories, 6 g fat (0 g saturated fat), 120 mg sodium, 1 g carbs (<1 g fiber, 0 g sugar), <1 g protein

Lisa Andrews, MEd, RD, LD owner of Sound Bites Nutrition recommends this dressing because it's low in sodium, carbs, and saturated fat with only 60 calories per 2-tablespoon serving. Plus, in addition to dressing your salad, Andrews recommends this dressing for your tuna salad.

The 4 Worst Salad Dressing Brands

Worst: Ken's

The Worst Offender: Ken's Ranch Dressing

Per 2 tbsp serving: 140 calories, 15 g fat (2.5 g saturated fat), 290 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 0 g protein

Although a little ranch goes a long way, Andrews says that Ken's provides 140 calories and 15 grams of fat per serving with 2.5 grams being the artery-clogging saturated kind—which is 13% of the recommended daily max. The sodium is also 13% of the daily recommended max—just for a bit of salad dressing. You can surely find many other options with a better nutrition breakdown (many of which are listed above).

Worst: Brianna's

The Worst Offender: Brianna's Classic Buttermilk Ranch

Per 2 tbsp serving: 170 calories, 17 g fat (1.5 g saturated fat), 320 mg sodium, 2 g carbs (0 g fiber, 2 g sugar), 1 g protein

Although Brianna's has some great dressing choices, their Classic Buttermilk Ranch isn't the healthiest choice. Per 2-tablespoon serving this dressing contains 170 calories, 17 grams of fat, 2 grams of saturated fat, and 320 milligrams of sodium. It's just increasing the calories and saturated fat of a healthy salad which can sabotage a perfectly healthy meal. Opt for Brianna's healthier and tasty options like their Blush Wine Vinaigrette and Blueberry Balsamic Vinaigrette.

Worst: Marie's

The Worst Offender: Marie's Thousand Island Dressing

Per 2 tbsp serving: 160 calories, 16 g fat (3 g saturated fat), 220 mg sodium, 4 g carbs (0 g fiber, 3 g sugar), 0 g protein

Besides containing just too many calories, this dressing provides 15% of the recommended daily max of saturated fat. Opt instead for their raspberry or balsamic vinaigrette with a fraction of the calories and less saturated fat.

Worst: Olive Garden

The Worst Offender: Olive Garden Parmesan Ranch Dressing

Per 2 tbsp serving: 150 calories, 16 g fat (2.5 g saturated fat), 250 mg sodium, <1 g carbs (0 g fiber, <1 g sugar), 0 g protein

This creamy option from the popular restaurant provides 13% of the recommended daily amount of saturated fat and 11% of the recommended daily max of sodium. There are certainly better options available—even from the Olive Garden line including the signature Italian and light Italian dressings.

The post 10 Best & Worst Salad Dressing Brands, According to Dietitians appeared first on Eat This Not That.

The 8 Unhealthiest Orders at Olive Garden

Toby Amidor, MS, RD, CDN — Mon, 20 Nov 2023 13:54:59 +0000

Olive Garden is notorious for its cheesy pasta dishes; "never-ending" soup, salad, and breadsticks; and generous portions. But despite the restaurant's welcoming, family feel, its menu has a nefarious amount of unhealthy options that truly go over the top when it comes to reasonable levels of fat, sodium, and carbs.

The Italian restaurant chain's menu showcases how carbs have gotten a bad reputation. The oversized pasta portions and creamy, high-calorie sauces make most of the dishes on the Olive Garden menu so unhealthy that you'll consume more fat, saturated fat, and sodium than is recommended to eat in an entire day. Even healthy proteins, like shrimp, are made unhealthy after being drowned in a creamy sauce. The dessert menu isn't much better, with many of the menu options having over 100% of your daily recommended limit of added sugar.

Below you'll find eight of the Olive Garden menu items dietitians recommend that you skip—or if you're truly craving the option—split with friends or take home at least half. There are a handful of better-for-you options on this menu, but it does take some investigating of the menu to find them. Luckily, we've done that work for you with these 8 Healthiest Dishes To Order at Olive Garden.

Shrimp Fritto Misto

Per serving: 1,280 calories, 79 g fat (5 g saturated fat), 5,010 mg sodium, 101 g carbs (9 g fiber, 9 g sugar), 41 g protein

"This appetizer has more calories than many people consume in a whole meal and has over double the amount of sodium a person should have in a day," says Ginger Hultin, MS, RDN, CSO, Seattle-based registered dietitian nutritionist, and author of the e-book, Meal Prep for Weight Loss 101. "This salt level could be a problem for anyone watching their blood pressure," she adds. Hultin recommends opting for any other appetizer option on the menu as they are all lighter in both calories and sodium.

Meatballs Parmigiana

Per serving: 1,040 calories, 83 g fat (40 g saturated fat), 2,800 mg sodium, 27 g carbs (6 g fiber, 5 g sugar), 51 g protein

According to Mascha Davis, MPH, RDN, Registered Dietitian Nutritionist and author of Eat Your Vitamins, "The Dietary Guidelines for Americans recommend keeping saturated fat intake less than 10% of total calories, which would equal roughly 20 grams of saturated fat in a 2,000-calorie diet. This appetizer alone contains 40 grams of saturated fat, which is double the recommendation!" Davis explains that "most of the saturated fat comes from the main ingredients that make up this dish, such as the meat and cheese." You're better off opting for lower calories and lower saturated fat appetizers.

Ravioli Carbonara

Per serving: 1,390 calories, 104 g fat (63 g saturated fat), 2,660 mg sodium, 63 g carbs (3 g fiber, 6 g sugar), 53 g protein

"While this menu option sounds like it might taste good, it also has almost three times the recommended limit of saturated fat of 63 grams and contains small amounts of trans fat (2.5 grams), both of which could be risky for your heart health," explains Davis.

Chicken Tortellini Alfredo

Per serving: 1,980 calories, 131 g fat (76 g saturated fat), 3,720 mg sodium, 95 g carbs (5 g fiber, 9 g sugar), 112 g protein

At close to the daily recommended calories of 2,000 (based on the U.S. average), "this meal would provide enough calories for an entire day plus twice the amount of fat grams," says Lisa Andrews, MEd, RD, LD owner of Sound Bites Nutrition. Instead, Andrews recommends "If you must have it, split it three ways or eat a quarter of it and save the rest for lunch and dinner over the course of a few days."

Shrimp Alfredo

Per serving: 1,470 calories, 93 g fat (55 g saturated fat), 1,620 mg sodium, 96 g carbs (4 g fiber, 6 g sugar), 63 g protein

Although shrimp is a very low-calorie protein, when it's served with a high saturated fat sauce the calories and saturated fat go through the roof. This dish provides 250% of the recommended daily amount of saturated fat and 70% of the recommended daily maximum of sodium. This is without any sides, salads, drinks, or desserts—or any other meals during the day.

Tour of Italy

Per serving: 1,550 calories, 97 g fat (50 g saturated fat), 3,220 mg sodium, 99 g carbs (7 g fiber, 12 g sugar), 72 g protein

Although this dish sounds amazing, Davis says that you should slowly savor each part of the dish instead of ordering this dish. With 3 different foods in one dish, you'll get over double the recommended amount of saturated fat and close to 150% of the recommended daily amount of sodium.

Meatballs

Per serving: 480 calories, 40 g fat (19 g saturated fat), 1,060 mg sodium, 7 g carbs (3 g fiber, 0 g sugar), 23 g protein

"For a simple side dish, this one is loaded with 2 grams of super unhealthy trans fats and 40 grams of total fat," says Davis. "Despite being a side, it's in the same league as the entrees and appetizers with high amounts of fat (more than half of the daily recommended amount)."

Chocolate Brownie Lasagna

Per serving: 910 calories, 52 g fat (27 g saturated fat), 580 mg sodium, 144 g carbs (6 g fiber, 103 g sugar), 13 g protein

"Desserts are delicious and taste great, but this one is a 'no-go' in my book," David exclaims. "The sugar alone adds up to roughly half a cup's worth or over 100 grams!" The daily recommended amount for added sugar is a maximum of 10% of your daily calorie intake which can equal up to no more than 50 grams per day, and Davis says that too much sugar could lead to a higher risk for certain diseases and health complications.

The post The 8 Unhealthiest Orders at Olive Garden appeared first on Eat This Not That.

The 10 Best & Worst Frozen Breakfast Burritos, According to Dietitians

Toby Amidor, MS, RD, CDN — Wed, 01 Nov 2023 13:00:16 +0000

One of the easiest ways to get a warm breakfast is to heat and eat a frozen breakfast burrito. It's easy to pop in the microwave for a quick meal at home or to grab and go in the car, on the subway, or even while you're walking to your morning destination. Surprisingly, many frozen breakfast burrito or wrap options are healthy, but there are several that don't make the cut if you're looking for a better-for-you breakfast. To help you identify the best options to throw in your grocery cart, we worked with registered dietitians to scan the frozen food aisle and determine the best and worst frozen breakfast burritos when it comes to nutritional quality.

Here are the factors that were looked at in order to identify the most nutritionally beneficial brands:

The calories
The total grams of saturated fat
The total milligrams of sodium
The total grams of fiber
The total grams carbohydrates

Below you will find the six burritos categorized as the best and the four burritos categorized as the worst. You'll surprisingly see options on our "worst" list that may seem healthy because of the ingredient choice (like organic, cage-free eggs, or uncured bacon) but when you look at the nutritionals, it's just too much of those nutrients you want to limit. With any of the healthy frozen burrito options, pair with fruit and a glass of milk or soy-based beverage to get a balanced meal with even more nutrients and protein. For more breakfast ideas, check out 34 High-Protein Breakfasts That Keep You Full.

The 6 Best Frozen Breakfast Burritos

Best: Amy's Tofu Scramble Breakfast Wrap, Gluten Free

Per burrito: 280 calories, 13 g fat (1.5 g saturated fat), 420 mg sodium, 31 g carbs (3 g fiber, 4 g sugar), 10 g protein

An easy way to start the morning with protein and veggies, this breakfast wrap contains organic tofu, hash browns, and a mix of veggies. It is free of gluten, dairy, lactose, and tree nuts, vegan, and kosher.

Best: Red's All Natural Turkey Sausage Breakfast Burrito

Per burrito: 340 calories, 14 g fat (5 g saturated fat), 580 mg sodium, 36 g carbs (2 g fiber, 1 g sugar), 17 g protein

Red's All Natural Turkey Sausage Breakfast Burrito is a top pick by Lauren Manaker, MS, RDN, LDN, CLEC, CPT Women's Health Expert, and author of Fueling Male Fertility—especially for busy mornings. "These burritos are made with antibiotic-free sage-seasoned turkey sausage, cage-free scrambled eggs, and real cheese. Each burrito provides 17 grams of protein, and it is hand rolled with tortillas that are cooked in small batches."

Best: Evol Egg & Green Chile Breakfast Burrito

Per burrito: 320 calories, 10 g fat (3 g saturated fat), 540 mg sodium, 45 g carbs (5 g fiber, 2 g sugar), 12 g protein

"If I'm out of 'thyme' to make my own breakfast sandwich, I like Evol's egg and green chile breakfast burrito," says Lisa Andrews, MEd, RD, LD Owner of Sound Bites Nutrition. This burrito provides the perfect combo of protein and fiber, which helps with satiety. "Adding your favorite salsa boosts vitamin C intake and improves iron absorption from fortified grains," adds Andrews.

Best: Sweet Earth Big Sur Breakfast Burrito

Per burrito: 290 calories, 10 g fat (1.5 g saturated fat), 560 mg sodium, 32 g carbs (7 g fiber, 2 g sugar), 18 g protein

If you're looking for a savory, vegetarian way to start the day, both Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, nutrition professor at Boston University, author of Nutrition & You, and the host of the nutrition & health podcast, Spot On! and Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook recommend reaching for this breakfast burrito option. "It provides a whopping 18 grams of protein and 6 grams of fiber and only 560 milligrams of sodium," says Salge Blake, who adds that the best part is the less than three minutes it takes to heat in the microwave. Harris-Pincus touts the facts that a frozen vegan burrito with that much protein and 7 grams of fiber is tough to find, plus the combo helps keep you satisfied for hours.

Best: Good Food Made Simple Southwestern Veggie Burrito

Per burrito: 280 calories, 9 g fat (4.5 g saturated fat), 450 mg sodium, 39 g carbs (4 g fiber, 3 g sugar), 12 g protein

This egg white burrito is made with organic cheddar cheese, black beans, and bell peppers wrapped in a wheat tortilla. The 12 grams of protein, 4 grams of fiber, and 9 grams of fat provide a trio effect for satisfaction. This bad boy should have you feeling fuller for longer because those nutrients take longer to digest or move through the gastrointestinal system.

Best: El Monterey Simply Breakfast Egg, Turkey Sausage & Cheese Burritos

Per burrito: 230 calories, 8 g fat (3 g saturated fat), 420 mg sodium, 29 g carbs (3 g fiber, 2 g sugar), 11 g protein

This burrito is made with eggs, turkey sausage, and cheese wrapped in a whole-grain tortilla. The calories are on the lower end, while the saturated fat and sodium are very reasonable. You even get 12% of the recommended daily fiber intake, which makes this breakfast option more satisfying.

The 4 Best Frozen Breakfast Burritos

Worst: Jimmy Dean Meat Lovers Breakfast Burritos

Per burrito: 340 calories, 19 g fat (7 g saturated fat), 920 mg sodium, 30 g carbs (1 g fiber, 2 g sugar), 12 g protein

There's just too much going on in this breakfast option with egg, sausage, cheese, and bacon. All these ingredients contribute to the whopping amount of saturated fat for your first dish of the morning, which is 35% of your recommended daily max.

Worst: Good Foods Made Simple Uncured Bacon Breakfast Burrito

Per burrito: 330 calories, 14 g fat (7 g saturated fat), 660 mg sodium, 37 g carbs (3 g fiber, 2 g sugar), 14 g protein

Although this burrito is made from better-selected ingredients like cage-free eggs, uncured bacon, and even organic veggies, the saturated fat is just too much. This option provides 35% of the recommended daily max for saturated fat; plus, the sodium is higher than many options at 29% of the recommended daily max.

Worst: Alpha Meatless Sausage Breakfast Burrito

Per burrito: 340 calories, 15 g fat (7 g saturated fat), 490 mg sodium, 41 g carbs (1 g fiber, 3 g sugar), 11 g protein

Just because this is a certified vegan option, doesn't mean it's a better-for-you choice. This frozen breakfast burrito option is made with meatless sausage, dairy-free hot pepper cheddar, veggies, and a tofu scramble wrapped in a tortilla. The saturated fat is 35% of the recommended daily max, while the carbs are also higher at 41 grams—equivalent to close to 3 slices of bread—and the fiber is rather low for a plant-based option.

Worst: Jimmy Dean Sausage Breakfast Burritos

Per burrito: 330 calories, 19 g fat (7 g saturated fat), 880 mg sodium, 30 g carbs (1 g fiber, 2 g sugar), 11 g protein

This egg, cheese, and sausage wrapped in a flour tortilla is one of the highest for both saturated fat and sodium providing 35% and 38% of the recommended daily max, respectively. The fiber is also minimal at only 1 gram. There really are many other healthier choices that are lower in both saturated fat and sodium that have a bit more fiber.

The post The 10 Best & Worst Frozen Breakfast Burritos, According to Dietitians appeared first on Eat This Not That.

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

Toby Amidor, MS, RD, CDN — Fri, 27 Oct 2023 19:02:07 +0000

In recent months and years, there's been a boom of protein bars popping up at Costco, and if you're trying to decide which is the healthiest option, it can make your head swirl. Even though protein bars may sound like a naturally healthy food, that's not always the case. Reading the nutrition facts panel and list of ingredients is essential if you want to make the best choice—but you need to know what to look for.

When it comes to calories, a protein bar with around 200 calories (give or take a few) is a reasonable amount based on a 2,000-calorie diet. As for protein content, the better choices run between 12 to 20 grams or so. You'll also want to pay attention to the saturated fat and fiber. Some bars can have as little as 1 gram of saturated fat, but if you start going over 6 grams, that's a little excessive—especially if you're eating other sources of saturated fat throughout the day. If you can find a protein bar with some fiber, that's an added bonus and can also help keep you feeling fuller for longer.

Read on to discover five of the healthiest protein bar options you can find at Costco and five that dietitians recommend avoiding. Review this list below before your next trip to the warehouse club so you can make the best choice for you and your health goals.

The best protein bars at Costco

RX Bars (Variety Pack)

Per 1 chocolate sea salt bar: 210 calories, 9 g fat (2 g saturated fat), 260 mg sodium, 23 g carbs (5 g fiber, 13 g sugar), 12 g protein

"When shopping for protein bars, I generally prioritize options that have a short list of recognizable, whole food ingredients, at least 3 grams of fiber per bar (given that the majority of adults don't meet their daily fiber needs), and as little added sugar as possible (preferably none)," says Malina Malkani, MS, RDN, CDN, owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. "Rx Bars are a great example of no-added-sugar protein bars that are sweetened only with fruit, made with a balanced blend of whole foods that are low in saturated fat, and that offer 12 grams of protein per bar along with 3 grams of fiber."

Simply Protein Crispy Bars (Variety Pack)

Per 1 peanut butter chocolate bar: 150 calories, 4.5 g fat (1 g saturated fat), 280 mg sodium, 14 g carbs (7 g fiber, 1 g sugar), 15 g protein

Wan Na Chun, MPH, RD, CPT, of One Pot Wellness opts for these Simply Protein protein bars as they are high in protein, low in sugar, lower in calories, and gluten-free. "Each bar contains 15 grams of protein and only 2 to 3 grams of sugar, making them a great option for those looking to increase their protein intake without consuming too much sugar," explains Chun. "The bars are also high in fiber, with 7 grams per bar, which can help regulate digestion and lower cholesterol levels." Flavors in the variety pack include peanut butter chocolate, lemon coconut, and dark chocolate sea salt.

Kirkland Signature Chocolate Chip Cookie Dough Protein Bars

Per 1 bar: 190 calories, 7 g fat (2.5 g saturated fat), 190 mg sodium, 22 g carbs (10 g fiber, 2 g sugar), 21 g protein

This delicious protein bar has less than 200 calories and only 2.5 grams of saturated fat says Kelly Springer, RD, MS, CDN, CEO of Kelly's Choice. Plus, Springer says, "It's not only a great source of protein with 21 grams, but also, it is a great source of my favorite F word—fiber!"

Ready Chocolate Peanut Butter & Sea Salt Protein Bar

Per 1 bar: 200 calories, 7 g fat (1.5 g saturated fat), 160 mg sodium, 23 g carbs (7 g fiber, 10 g sugar), 15 g protein

These gluten-free protein bars provide 15 grams of protein per bar. The saturated fat is very reasonable at 8% of the recommended daily maximum, plus it's high in fiber providing 25% of the recommended daily amount. These bars are also non-GMO project verified.

Pure Protein Bars (variety pack)

Per 1 chocolate peanut butter bar: 200 calories, 7 g fat (3 g saturated fat), 200 mg sodium, 17 g carbs (1 g fiber, 2 g sugar), 20 g protein

This Pure Protein bar provides a whopping 20 grams of protein per bar. It's made with whey protein isolate and whey protein concentrate. The calories are reasonable for a protein bar, with a balance of a small amount of saturated fat and carbs. The only drawback is the lack of fiber, so make sure to include beans, peas, fruits, whole grains, and veggies in your other meals and snacks.

The worst protein bars at Costco

Power Crunch Strawberry Creme Bar

Per 1 bar: 220 calories, 14 g fat (7 g saturated fat), 120 mg sodium, 11 g carbs (1 g fiber, 5 g sugar), 13 g protein

This Power Crunch bar offers 13 grams of protein per bar, but Malkani points out that with that protein comes 5 grams of added sugars, 7 grams of saturated fat, and only 1 gram of fiber. "This nutrient profile makes it difficult to achieve a dietary pattern that supports heart health (per the American Heart Association) by keeping saturated fat intake below about 13 grams per day, getting enough fiber, and limiting added sugars to 6% of calories or less," explains Malkani.

G2G Protein Bars (Variety Pack)

Per 1 peanut butter chocolate chip bar: 300 calories, 14 g fat (4 g saturated fat), 85 mg sodium, 25 g carbs (4 g fiber, 15 g sugar), 18 g protein

Although this option from G2G has a good amount of protein, the calories are rather high for a mid-afternoon protein snack. Plus, the saturated fat is 20% of the daily recommended amount, and you can find many other protein bar options with less. In addition, the fiber isn't that high for that many calories!

Fit Crunch Peanut Butter & Jelly High Protein Baked Bar

Per 1 bar: 210 calories, 11 g fat (7 g saturated fat), 220 mg sodium, 13 g carbs (2 g fiber, 1 g sugar), 16 g protein

There's certainly a good amount of protein in chef Robert Irvine's protein bar creation. However, there's also a whopping 30% of your daily recommended amount of artery-clogging saturated fat. If you are worried about heart disease or sticking to your recommended daily maximum of saturated fat, it'll be tough to keep that in check if this bar is part of your regular eating plan.

Clif White Chocolate Macadamia Nut Bar

Per 1 bar: 260 calories, 7 g fat (2 g saturated fat), 220 mg sodium, 42 g carbs (3 g fiber, 21 g sugar), 9 g protein

Chun names this Clif bar as a not-so-healthy choice as it's high in calories and sugar. It contains 260 calories and 21 grams of sugar—which Chun points out is as much sugar as in a Snickers bar. (Technically it's more! A Snickers bar contains 20 grams of sugar.) Chun recommends reading the nutrition label and ingredient list to make sure you're choosing the healthiest protein bar option.

Nature Valley Peanut Butter & Dark Chocolate Protein Bar

Per 1 bar: 190 calories, 12 g fat (3.5 g saturated fat), 160 mg sodium, 15 g carbs (6 g fiber, 7 g sugar), 10 g protein

I love the Nature Valley brand, but if you're looking for protein in your bar, many of the other options are higher than the 10 grams in this one. The saturated fat is also higher than the better-for-you choices, so I would recommend opting for those before grabbing one of these.

The post 10 Best & Worst Protein Bars at Costco, According to Dietitians appeared first on Eat This Not That.

12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian

Toby Amidor, MS, RD, CDN — Tue, 24 Oct 2023 20:04:06 +0000

The freezer aisle has expanded with many options for frozen breakfast sandwiches. If you're short on time or need to stash breakfast at work, a frozen breakfast sandwich is a perfect option. But with so many choices, it can get confusing to select the healthiest sandwich for you, so that's why we did it for you!

What we looked for in the healthiest frozen breakfast sandwiches:

Under 250 calories: When choosing a frozen breakfast sandwich, check the calories in the sandwich. The healthier options have no more than about 250 calories.
Low saturated fat levels: You also want to look at the saturated fat—the lower the saturated fat the better. However, many of these sandwiches are made with sausages, eggs, and cheese, which all contain saturated fat. As such, you will most likely get saturated fat in your breakfast. Your best bet is to compare labels to see which the better choice is for you.
2 or more grams of fiber: Another nutrient to compare is fiber. Most sandwiches don't provide any fiber, so sandwiches with 2 or more grams of fiber are better choices.
Less than 25% of the daily value of sodium: Sodium is another nutrient to look at. Most options have at least 20%-25% of the daily recommended amount of sodium. Look for the option with the lower sodium option.

Below you will find 6 of the best and 6 of the worst options for frozen breakfast sandwiches. It's a good place to start before hitting your supermarket. Once you get to the market, check what is available and compare labels to see what is best for you. Read on, and for more, don't miss 10 Unhealthiest Frozen Pies on Grocery Store Shelves.

6 Best Frozen Breakfast Sandwiches

Best: Red's Turkey Sausage Meat'wich

Per 1 Meat'wich: 180 calories, 11 g fat (4.5 g saturated fat), 680 mg sodium, 3 g carbs (0 g fiber, 1 g sugar), 16 g protein

This breadless sandwich is made with two turkey sausage patties as the "bread" with an egg patty and a slice of American cheese. The calories are reasonable for breakfast and the saturated fat is 23% of the recommended daily amount. Pair with a piece of fruit and a cup of milk or low-fat yogurt.

Best: Jimmy Dean Delights Turkey Sausage, Egg White & Cheese English Muffin

Per 1 sandwich: 270 calories, 8 g fat (3.5 g saturated fat), 710 mg sodium, 31 g carbs (2 g fiber, 3 g sugar), 18 g protein

This sandwich is made with turkey sausage, egg whites, and cheese in an English muffin. The calories are reasonable for a breakfast as is the saturated fat at 18% of the recommended daily max. Pair the sandwich with fruit, sliced vegetables, and/or yogurt.

Best: MorningStar Farms® Veggie Sausage, Egg & Cheese Vegetarian Breakfast Sandwich

Per 1 sandwich: 200 calories, 8 g fat (3 g saturated fat), 620 mg sodium, 20 g carbs (4 g fiber, 2 g sugar), 15 g protein

This sandwich is made with a vegetarian sausage patty, egg, and cheddar cheese on a whole-grain English muffin. The saturated fat is 15% of the recommended daily max while the sodium is 27% of the daily recommended max, both of which are very reasonable. For a complete breakfast, pair with soy milk yogurt and fruit.

Best: Sandwich Bros Egg White and Turkey Sausage

Per 1 sandwich: 150 calories, 4.5 g fat (2 g saturated fat), 520 mg sodium, 16 g carbs (<1 g fiber, <1 g sugar), 11 g protein

This pita-filled breakfast sandwich is filled with a sausage patty and egg white cheddar omelet. It's lower in calories than most other options and the saturated fat and sodium is quite reasonable. Pair with veggies, fruit, or yogurt.

Best: Evol Foods Egg & Smoked Gouda Breakfast Sandwich

Per 1 sandwich: 200 calories, 9 g fat (4.5 g saturated fat), 480 mg sodium, 17 g carbs (2 g fiber, <1 g sugar), 13 g protein

This vegetarian sandwich is made on a multi-grain flatbread topped with a cage-free egg and smoked gouda. The calories, saturated fat, and sodium are all within reasonable limits. For a well-balanced breakfast, pair with fruit or vegetables.

Best: Trader Joe's Eggwich Breadless Breakfast Sandwich

Per 1 sandwich: 190 calories, 12 g fat (5 g saturated fat), 610 mg sodium, 3 g carbs (0 g fiber, <1 g sugar), 16 g protein

This breakfast sandwich is made with turkey sausage and cheese stacked in between two scrambled egg patties. The calories are reasonable and the saturated fat is 25% of the recommended daily amount. Because it's breadless, the carbs are very low.

6 Worst Frozen Breakfast Sandwiches

Worst: Mason Dixie Foods Cheddar Biscuit Sandwich With Sausage & Egg

Per 1 sandwich: 350 calories, 22 g fat (10 g saturated fat), 910 mg sodium, 25 g carbs (N/A g fiber, 3 g sugar), 15 g protein

This breakfast sandwich is made with a cheddar biscuit with sausage and egg. The sandwich is reasonable for calories, but the saturated fat is 50% of the daily recommended amount, and that is just too much. The sodium is also rather high providing 40% of the recommended daily maximum.

Worst: Jimmy Dean Sausage, Egg & Cheese Cheddar Biscuit Sandwiches

Per 1 sandwich: 390 calories, 27 g fat (11 g saturated fat), 940 mg sodium, 25 g carbs (2 g fiber, 3 g sugar), 12 g protein

This breakfast sandwich is made with a cheddar-baked biscuit filled with sausage, eggs, and cheese. Biscuits tend to be made with ingredients that are high in saturated fat, reflected by the 55% of the recommended daily maximum of saturated fat. It also provides 41% of the recommended daily max of sodium—which is rather higher for one sandwich. Jimmy Dean does have better frozen breakfast options to choose from.

Worst: Odom's Tennessee Pride Sausage and Buttermilk Biscuits

Per 1 sandwich: 330 calories, 23 g fat (10 g saturated fat), 800 mg sodium, 22 g carbs (<1 g fiber, 1 g sugar), 8 g protein

This breakfast sandwich provides a whopping 50% of the recommended daily max of artery-clogging saturated fat which comes from the biscuit and sausage. There are certainly better breakfast sandwich options to choose from.

Worst: Real Good Breakfast Sandwich Sausage, Egg & Cheese

Per 1 sandwich: 450 calories, 35 g fat (15 g saturated fat), 790 mg sodium, 8 g carbs (4 g fiber, 2 g sugar), 22 g protein

Just because the bun is made with cauliflower doesn't make it healthier. The calories are higher than any other breakfast option, while the saturated fat is a whopping 75% of the recommended daily max. The fact that the carbs are lower only makes this sandwich unbalanced nutritionally.

Worst: Bob Evans Sausage, Egg & Cheese Biscuits

Per 1 sandwich: 380 calories, 26 g fat (13 g saturated fat), 910 mg sodium, 25 g carbs (1 g fiber, NA g sugar), 12 g protein

Skip this frozen breakfast sandwich which provides 100% of the daily recommended maximum of saturated fat. Opt for any of the six sandwiches listed above or make your own at home.

Worst: Great Value Bacon, Egg & Cheese Croissant Sandwich

Per 1 sandwich: 330 calories, 17 g fat (6 g saturated fat), 570 mg sodium, 33 g carbs (1 g fiber, 6 g sugar), 11 g protein

With 30% of the recommended daily amount of saturated fat, leave this one in the frozen food aisle and grab better choices that you can find above.

The post 12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian appeared first on Eat This Not That.

10 Best Low-Fat Fast-Food Orders, According to Dietitians

Toby Amidor, MS, RD, CDN — Wed, 11 Oct 2023 18:55:19 +0000

Finding lower-fat menu items at fast-food restaurants isn't an easy feat. Most fast food choices are laden with fat, especially saturated fat, which has been linked to a higher risk of heart disease. To be able to enjoy fast food as part of a lower-fat diet, your best bet is to be prepared.

Below are 10 fast food menu options that provide less than 30% of total calories from fat for the meal. Although total fat is kept in check, we really made sure to keep the saturated fat content in mind. All the menu options below provide no more than 5 grams of saturated fat. The Dietary Guidelines recommend no more than 10% of total calories from saturated fat, or 22 grams based on a 2,000-calorie diet. As such, all these options provide at most 22% of the daily recommended maximum for saturated fat.

Review the choices below so that the next time you hit a fast food joint, you'll be armed with good nutrition info to pick the best choice for you! Read on, and for more, don't miss The 15 Best High-Protein Fast Food Meals.

Starbucks Rolled & Steel Cut Oatmeal

Per 1 serving (42 g): 155 calories, 2.5 g fat (0.5 g saturated fat), 125 mg sodium, 28 g carbs (4 g fiber, 0 g sugar), 5 g protein

"If you need a quick breakfast or snack on the go, ordering oatmeal with your coffee can be a great low-fat fit," says Seattle-based Ginger Hultin, MS, RDN, CSO, author of the e-book Meal Prep for Weight Loss 101. With more fiber than fat, these oats are a quick, filling low-fat fast-food meal. Hultin recommends requesting fresh blueberries if they're available to boost nutrients and fiber even more.

Dunkin' Egg and Cheese on a Bagel

Per sandwich (with bagel): 460 calories, 13 g fat (5 g saturated fat), 1,010 mg sodium, 66 g carbs (4 g fiber, 8 g sugar), 19 g protein

This low-fat fast-food sandwich is made with egg and cheese on a bagel (the English muffin version is pictured above) and provides 25% of total calories from fat. As Dunkin' is found in many, many places—including highways, neighborhoods, and just around any corner—you can pick up this sandwich any time of day for a quick, lower-fat meal.

Starbuck's Spinach, Feta, and Egg White Wrap

Per wrap (159 g): 290 calories, 8 g fat (3.5 g saturated fat), 840 mg sodium, 34 g carbs (3 g fiber, 5 g sugar), 20 g protein

"When I'm tight on time and need something to nosh on with my Americano, I'll add the Spinach, Feta, and Egg White Wrap to my drive-thru order at Starbucks," says Elizabeth Shaw, MS, RDN, CPT, national nutrition expert and author of the For Dummies Instant Pot Cookbook and Air Fryer Cookbook. "Not only does this have 20 grams of high-quality protein, it also is a good source of fiber with 11% of your daily value. Plus, it has just 10% of the daily value for total fat, making it a realistic option to add into a low-fat diet plan that also tastes good too!"

McDonald's Fruit & Maple Oatmeal

Per serving: 320 calories, 4.5 g fat (1.5 g saturated fat), 150 mg sodium, 64 g carbs (4 g fiber, 31 g sugar), 6 g protein

"This hearty breakfast has a mere 13% of its total calories from fat," says Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, nutrition professor at Boston University and the host of the nutrition & health podcast, SpotOn! Salge Blake explains that this menu option also provides a very small amount of heart-unhealthy saturated with only 1.5 grams while providing a hefty 4 grams of fiber per serving. "If you want to reduce the fat further in this hot breakfast choice, you can order it without the cream and ask them to add a splash of low-fat milk instead."

Taco Bell's Veggie Power Menu Bowl

Per bowl: 420 calories, 20 g fat (5 g saturated fat), 870 mg sodium, 47 g carbs (11 g fiber, 3 g sugar), 12 g protein

According to Wan Na Chun, MPH, RD, CPT of One Pot Wellness, this vegetarian option is a "great vegetarian option that's topped with black beans, which are a great source of protein and fiber. It also contains guacamole, which is a healthy source of monounsaturated fats." Each serving provides 25% of total calories from fat, which is an appropriate amount of fat for a meal. If you want to reduce the fat even more, Chun recommends skipping the cheese and sour cream.

Panera's Bread Teriyaki Chicken and Broccoli Bowl

Per bowl: 610 calories, 17 g fat (4 g saturated fat), 1,630 mg sodium, 69 g carbs (5 g fiber, 27 g sugar), 46 g protein

"I would personally choose the Panera Bread Teriyaki Chicken and Broccoli Bowl," says Jim White RDN, ACSM EX-P, owner of Jim White Fitness and Nutrition Studios. White explains that this menu option provides sufficient calories to be a meal. Plus, it has a good ratio of macronutrients: it's higher in protein, sufficient carbs, and limited fat (25% of total calories).

Subway's 6" Sweet Onion Chicken Teriyaki

Per 6" sub: 350 calories, 4 g fat (1 g saturated fat), 850 mg sodium, 55 g carbs (5 g fiber, 19 g sugar), 26 g protein

This sub is a quick and easy pick when you're on the road or need to pick up a meal in a flash. The total fat is 10% of total calories, with a reasonable amount of carbs and protein so make it a balanced meal. Enjoy with a piece of fruit for dessert.

Chick-fil-A Grilled Chicken Sandwich

Per sandwich: 390 calories, 12 g fat (2 g saturated fat), 770 mg sodium, 44 g carbs (3 g fiber, 12 g sugar), 28 g protein

This sandwich is made with boneless breast of chicken served on a toasted multigrain bun with green leaf lettuce and tomato. The total fat in the sandwich is 28% of the total calories. To keep the total fat in check, skip the fries and pair this sandwich with a small salad to complete the meal.

Taco Bell Bean Burrito

Per burrito: 350 calories, 9 g fat (4 g saturated fat), 1,040 mg sodium, 55 g carbs (10 g fiber, 3 g sugar), 13 g protein

This vegetarian burrito is made with beans, red sauce, cheese, and onions. Total fat is 12% of total calories with a nice distribution of carbs, protein, and carbs.

Au Bon Pain Chicken Caesar Asiago Salad

Per salad (without dressing): 260 calories, 8 g fat (3.5 g saturated fat), 580 mg sodium, 21 g carbs (4 g fiber, 3 g sugar), 27 g protein

This salad is made with chicken, homemade croutons, asiago cheese, and romaine lettuce. Total fat is 28% of total calories—considered lower fat. Opt for a lighter vinaigrette dressing, which will add healthy fat.

The post 10 Best Low-Fat Fast-Food Orders, According to Dietitians appeared first on Eat This Not That.

10 Unhealthiest Proteins To Avoid, According to Dietitians

Toby Amidor, MS, RD, CDN — Mon, 02 Oct 2023 17:51:13 +0000

Protein, protein, protein….we're constantly reading about ways to get enough, how much to eat for weight loss, or making sure you're consuming the right amount to build muscle. Options can be from plant sources like beans, soybeans, and lentils or from animal sources like chicken, fish, and beef. But like all foods, there are healthier options and not-so-healthy options based on the array of nutrients the protein food contains.

When it comes to unhealthy protein, you'll still get some good-for-you nutrients like protein and zinc. However, the landmine with unhealthy options tends to be high in saturated fat and sodium which, regular consumption, can increase your risk for cardiovascular disease, type 2 diabetes, and certain forms of cancer. But not all unhealthy protein options are unhealthy for that reason.

Below you'll find 10 protein options that shouldn't be a regular part of your healthy eating plan. That doesn't mean you should avoid them at all costs—as all foods can fit into a healthy eating plan. But it does mean that you could select healthier versions of the food, or eat the real deal only once in a while. Take a look at the list below to find out how to enjoy your favorite "unhealthy" proteins in a healthy way. Read on, and for more, don't miss 13 Unhealthiest Carbs To Stay Away From.

Bologna

Deli meats are a go-to easy lunch or dinner option, but it may be one you want to minimize in your healthy eating plan. One slice (33 grams) of bologna provides 92.7 calories, 2.44 g of saturated fat, and 455 milligrams of sodium. But when you're preparing your bologna sandwich, you use four, five, or even six (or more!) slices of this overly processed meat. If you're hitting the deli counter, sliced ham and turkey are better options that are lower in saturated fat. You can find lower sodium versions too at many markets.

Bratwurst

Bratwurst is a beloved German sausage—but Bratwurst lovers beware! One link (85 grams) of pork Bratwurst provides 283 calories, 8.5 grams of saturated fat, and 719 milligrams of sodium. Once again, you're seeing overly processed meats resulting in products that are just too high in artery-clogging saturated fat and heart-harming sodium. If you're craving a Bratwurst, save it for a once-in-a-blue-moon treat.

Pork Belly

According to Elizabeth Shaw, MS, RDN, CPT, national nutrition expert and author of the For Dummies Instant Pot Cookbook and Air Fryer Cookbook, "While I would never say any food is off limits (you can find a place for everything you truly enjoy in a balanced diet), I'd recommend limiting consumption of pork belly for in just a 3-ounce portion you'll get 242 calories and 7 grams of saturated fat." High intakes of saturated fat have been linked to cardiovascular disease and frequent consumption of foods high in saturated fat may put you at higher risk. If you enjoy pork belly Shaw recommends eating a smaller portion in conjunction with other nutrient-rich, high-fiber foods, like vegetables and beans.

Hot Dogs

Although they have become a national symbol of baseball games, traditional hot dogs are brimming with saturated fat and calories. In addition, consuming processed meats like hot dogs on a regular basis can increase your risk of cardiovascular disease. One Hebrew National Hot Dog provides 25 grams of saturated fat and 480 milligrams sodium, which is 25% and 21% of the daily recommended maximums, respectively. Further, hot dogs contain nitrites and nitrates which have been linked to certain forms of cancer and some folks choose to avoid it. If you're craving a hot dog, there are many better-for-you brands made with lower-fat meats (like turkey and chicken) and are nitrite- and nitrate-free.

Hard Salami

Four ounces of hard pork salami provides 460 calories, 13.4 grams of saturated fat, and 2,550 milligrams of sodium. That's 61% of the daily recommended maximum of saturated fat and 111% of the daily recommended maximum of sodium! If you're really craving some hard salami, minimize portions to one ounce and enjoy it on occasion.

Swordfish

The Food and Drug Administration (FDA) recommends eating 8 ounces of seafood weekly. "As much as I want people to consume seafood at least twice a week to reap the omega-3 fatty acid benefits, I also want people to use caution when selecting their seafood choices as not all are created equal," explains Shaw. For example, swordfish is one of the highest mercury choices of seafood with 0.995 ppm. The FDA recommends that pregnant or breastfeeding women should consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury. "Consuming high levels of mercury may have adverse health effects and may affect the brain. This has raised concerns over mercury intakes and disease states such as Parkinson's, Alzehemiers, and anxiety," Shaw says. "Instead of neglecting seafood altogether, choose lower mercury options like salmon or shrimp."

Plant-Based 'Meat' Replacements

Whether it's sausages, burgers, or other plant-based "meat" replacements, if you look at some of the nutrition facts panels it's anything but healthy. Some of these plant-based options are very high in sodium and shouldn't be an everyday choice in your healthy eating plan. If you enjoy plant-based "meat" replacements, read the nutrition facts panel to make sure it's still a healthy choice.

Pepperoni

Three ounces of sliced beef and pork pepperoni provide 428 calories, 15 grams of saturated fat, and 1,340 milligrams of sodium. Most also contain nitrites and nitrates, which are used to help increase shelf-life and minimize microbial growth. However, as mentioned above, regular consumption of foods containing nitrites and nitrates may be linked to certain forms of cancer. If you're a pepperoni-lover, look for better-for-you choices that are lower in calories and saturated fat. There are also brands that sell nitrite- and nitrate-free if you choose.

Sausage

One link (101 grams) of Italian pork sausage provides 293 calories, 8.71 grams of saturated fat, and 569 milligrams of sodium. Once again, this highly processed meat is an unhealthy protein that is higher in calories, saturated fat, and sodium than you really want on a regular basis. If you love sausage as part of your eating plan, there are many healthier options that are lower in these not-so-healthy nutrients that you can find on market shelves.

Spam

One of the unhealthiest proteins is Spam, and it's easy to see why once you know that 2 ounces of original Spam contain 180 calories, 6 grams of saturated fat, and 790 milligrams of sodium. Based on a 2,000-calorie diet that is 30% of saturated fat and 34% of sodium recommended maximum per day. Wan Na Chun, MPH, RD, CPT of One Pot Wellness explains that regular consumption of foods high in saturated fat and sodium can increase the risk of chronic diseases such as high blood pressure, heart disease, and stroke. If you are craving this shelf-stable option, Spam Lite is available with less fat, sodium, and calories.

The post 10 Unhealthiest Proteins To Avoid, According to Dietitians appeared first on Eat This Not That.