If you’ve ever tried to lose weight, you’ve probably heard about the importance of a calorie deficit — but what does that mean?

Being in a calorie deficit simply means “you eat fewer calories than your body uses,” explains Dana Hunnes, PhD, MPH, RD, a senior dietitian at the Ronald Reagan UCLA Medical Center.

You can be in a slight calorie deficit or a significant calorie deficit, depending on how many calories you remove from your diet, says Emily Tills, MS, RDN, CDN.

Of course, that’s not as easy in practice as it is in theory, as you already know if you’ve ever tried to reduce your calorie intake. And if you run a calorie deficit long enough, Tills adds, your body may metabolically adapt to conserve energy.

Here’s what you need to know about creating a calorie deficit and avoiding potential pitfalls.

How Many Calories Do You Need to Eat Each Day?

Before you can create a calorie deficit in your diet, you’ll need to figure out how many calories your body needs each day to maintain your current weight.

According to the Dietary Guidelines for Americans, the average sedentary man between ages 21 and 50 needs between 2,200 and 2,400 calories per day. The average sedentary woman in the same age range needs between 1,800 and 2,000 calories per day.

However, the exact number of calories needed to lose or maintain weight is individual to you. It can be influenced by several factors, including muscle mass, fat mass, nutrition and dieting history, and overall health history, Tills says.

You don’t have to figure out all of those things alone. “There are predictive equations that can be used to approximate how many calories we need in a day,” Hunnes explains.

One good example is the National Institute of Health’s Body Weight Planner, which factors in your sex, height, current weight, and activity level. But while this can be a useful tool, your best bet is to consult with a registered dietitian who can give you their professional opinion and a personalized plan.

Once you have this number, figure out how close to or far from it you are by tracking what you’re eating and drinking for a week. From there, you can calculate how many calories you’ll need to cut from your typical eating plan each day to run a calorie deficit.

How Do You Run A Calorie Deficit?

According to Hunnes, you can run a calorie deficit in three different ways: through diet alone, through exercise alone, or through a combination of the two. (If you’re relying on exercise for part of your calorie deficit, be aware that we often overestimate calories burned during exercise, and cardio machine calculators aren’t always accurate.)

“Start with a mild deficit of 200 to 300 calories to help with fat loss and weight loss,” Tills suggests. For example, if you’re currently eating 2,000 calories per day, start your calorie deficit by aiming for 1,700 to 1,800 calories instead.

If you’re on the heavier side, you may be able to start with a more significant calorie deficit, Hunnes says.

However, before starting anything, consult with a registered dietitian and your doctor — and be sure you’re not under-eating so much that it takes a toll on your health.

The next step is to decide how long you plan to run a calorie deficit. Tills recommends setting a time-based goal — for example, you might plan to run a calorie deficit for four months, followed by a one-month break at maintenance calories.

This can be more helpful than a weight-based goal (“I’ll run a calorie deficit until I hit my goal weight”) because a weight-based goal doesn’t take into account any muscle mass you gain or hormonal fluctuations you experience along the way.

Even when running a calorie deficit, it’s normal for your weight loss to stall at a certain point. “Many people plateau at some point during their weight loss as their bodies adapt to a new energy intake,” Hunnes explains. If this happens, reassess the baseline of how many calories you need per day. When you lose weight, your body needs fewer calories, so you may need to recalculate how many calories you need to lose weight.

7 Ways to Decrease Your Calorie Intake

When you’re just starting out with a calorie deficit, you want to go for low-hanging fruit. That means prioritizing the easiest ways to decrease calories first. Here are seven simple tactics to help you run a calorie deficit.

• Remove added sugar from your diet.
• Cut back on “liquid calories” from juice, soda, and alcohol.
• Measure out cooking oils. (These contain around 120 calories per tablespoon!) Or use a cooking spray instead, such as this avocado oil spray.
• Bake, grill, or steam foods instead of frying them.
• Use smaller portions of calorie-rich toppings like mayo, sour cream, and guacamole, and be more mindful when eating these sauces.
• Swap in reduced-fat versions of dairy products.
• Choose leaner cuts of meat.

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When you’re looking to make better choices with your diet (or save some money!), one of the easiest things you can do is prep a week’s worth of meals in advance, so you have healthy food ready to go.

But is it possible to meal prep salads and keep them fresh all week?

We asked Kylie Burke, a certified holistic health coach and owner of Radiant and Abundant, to help us to put together some tips for beginners, including how to meal prep salads for the week.

How Do You Keep Salads Fresh for the Week?

While meal prepping food for your week can seem daunting, it can make it much easier to stick to your meal plan for the week and to save money.

The best part: It’s possible to prep everything you need for a week of salads ahead of time when you follow our steps.

1. Wash and portion greens

If you’re meal prepping a week of salads, the most important first step you can take is to wash and dry your greens.

They should be fully dry before you place them in the fridge.

If you want your morning departure to be super speedy, consider portioning your greens into different containers, one for each day of the week.

When you’re choosing which greens you’re going to use for your salad, keep in mind how long you need them to last in the fridge.

“Kale and purple cabbage, because they have more substantial body, aren’t going to wilt as fast as baby spinach or other light-bodied greens” like iceberg lettuce, Burke says.

2. Add some crunch

While the freshness of your salad greens is an important aspect of meal prepping for a week’s worth of eating, it’s also important to consider your taste buds.

If you get bored eating the same thing all the time, you’re more likely to skip the salad and pick up some fast food for lunch instead.

One easy way to keep your salads fresh each day is to create a variety of textures, one of which is crunch.

We crave crunchy foods, and it’s important to give that to yourself through healthy toppings instead of an afternoon bag of chips.

Some great topping options to add crunch to your salad include:

• Toasted nuts
• Pepitas or pumpkin seeds
• Whole wheat croutons
• Tortilla strips
• Sunflower seeds
• Toasted coconut
• Chia seeds
• Crunchy veggies such as carrots, radishes, or snap peas

3. Don’t forget the protein

Adding an element of protein to your salad will help you to stay full longer, and it also adds another component to your meal which can be switched up from day to day.

If you do choose to add protein to your salad, you’re likely going to want to store this separately from your other ingredients to maintain freshness (more on that below).

Here some protein ideas to add to your salad:

• Chicken (Burke recommends buying a rotisserie chicken and shredding it for cheap and easy food prep)
• Steak
• Beans
• Tofu or tempeh
• Beans
• Nuts

4. Prep toppings

When it comes to toppings, the most important thing to remember is that you should work smarter, not harder.

“If you’re short on time, let the store do the work for you!” says Burke. “Easy meal prep is done with pre-prepped items like shredded cabbage, shredded carrots, sliced radishes, or anything else that’s pre-chopped at your grocery store.”

Your toppings should be stored separately from your greens to ensure high-quality freshness — or you can use a layering technique to keep everything in one container (again, more on that below).

5. Experiment with salad dressings

While there are tons of ready-made, healthy salad dressings on the market, you can also make your own in a food processor with minimal effort.

Have a few dressings on hand to instantly change up the flavor profile of your salads.

Here are a few of Kylie’s favorites to add variety:

• Peanut dressing for a Thai kick
• Ranch for a Cobb salad
• Vinegar and olive oil for a Greek salad
• Miso dressing for Asian flair
• Sriracha for some kick

6. Use multiple containers

Once you’ve gotten all your various ingredients ready for the week, having the right containers on hand can make all the difference.

You’ll want a variety of sizes, and if possible, enough containers that you don’t have to wash them each night to re-pack for the next day.

For each day that you’re prepping a salad, you’ll want containers for these ingredients:

• A large container for greens. Make sure this container is big enough so you can combine all of your ingredients from other containers and eat right out of this one.
• A medium container for wet ingredients. This might include tomatoes, onions, and cucumbers.
• A small container for your dressing. Pour it on when you’re ready to eat, and not a moment before.

While you don’t have to keep your ingredients separate, this can help maintain the crispness of your greens and keep them fresh as your week continues.

It’s especially important to keep your dressing separate, though, as that can wilt greens in a few hours.

7. …Or deploy strategic layering

If you don’t have the time or the Tupperware to keep your greens separate from the other ingredients in your salads, strategic layering is helpful.

“Place the heavy items on the bottom so as not to crush your greens,” says Kylie. “This will prevent items from going bad as quickly.”

Grains, proteins, and cheeses go at the bottom, then work your way up to cooked veggies, raw veggies, and lastly your greens.

This keeps your greens fresher and will keep them from getting smashed or mushy.

Even with layering, though, you still need to be wary of wet ingredients such as chopped tomatoes, which can wilt your greens quickly.

8. Add something absorbent

One way to keep your greens looking fresh in the fridge during the week is to place a paper towel in the bottom of the container where you’re storing them.

This will help absorb any excess moisture and ensure your greens stay fresh. Just make sure to remove it before eating.

If you’re keeping wet ingredients in the same container for a salad to be eaten that day, you can also use a paper towel to separate the ingredients and protect your greens.

How to Keep From Getting Bored

Simple changes such as the toppings you put on your salad or the dressing you use can ensure that your salads stay fresh on your taste buds all week and keeps you satiated.

Here are a couple tips.

1. Prioritize variety when you’re shopping

Challenge yourself to avoid buying the same ingredients every week. When you’re shopping, consider the following:

• Look for a variety of bright colors to get different vitamins and antioxidants.
• Choose a flavor boost such as citrus, fresh herbs, or dried fruits.
• Consider adding pickled or fermented elements such as pickled beets or carrots, kimchi, or even sauerkraut.
• Make sure your toppings lend a variety of textures to your meal.

2. Skip the lettuce

Salad doesn’t always have to include lettuce. You can use lettuce at the beginning of the week and then replace it towards the end of the week with a heartier green such as kale.

That helps to avoid the wilted-lettuce Thursday salad.

3. Skip leafy greens entirely

Or if you’re up for trying some alternative salad types, consider having salad at the beginning of the week and then evolving into grain bowls towards the end of the week.

Grain bowls can be very veggie-centric — and easier to preserve in the fridge for a week at a time.

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Is there a treat more festive than a candy cane?

With its jolly red and white swirls, these sweet, minty-cool candies are ubiquitous throughout the holiday season.

Striped and sugary, they range from tiny morsels to oversize novelties — and beyond the traditional mint flavor, candy canes now come in tastes like eggnog, strawberry, and even pumpkin spice.

But have you ever stopped to wonder about the nutritional value of a candy cane?

Candy Cane Ingredients

Here’s the truth, which may or may not surprise you: Candy canes don’t really offer much in terms of nutrition.

“They are primarily made of refined carbs and sugars, including fructose,” says Brocha Soloff, BS, RD, CDN, founder of iHeart Health.

The ingredients list on a typical candy cane is usually short and sweet, emphasis on sweet: sugar, corn syrup, natural flavor, and added colors like Red 40, Yellow 5, Blue 1.

Some brands do list real peppermint among the ingredients: FSG canes list sugar, glucose syrup, water, citric acid, peppermint oil, titanium dioxide (for color), and artificial colors (Red 40, Red 3, Yellow 5, Blue 1).

Candy Cane Nutritional Value

The nutritional value of a candy cane depends on the size.

A mini candy cane weighs about 4 grams. A regular-size one weighs about 28 grams.

(Exact nutritional value will vary by brand, due to weight differences.)

One example of a regular candy cane contains 50 calories, 14g carbs, and 11g sugars. However, we’ve seen serving sizes that are just half of a candy cane.

If you compare candy canes to other seasonal treats, they do tend to be less calorically dense, says Soloff.

Candy that’s mostly sugar will have fewer calories than sweets like chocolate, which also contains fat and small amounts of protein.

For example, a serving of chocolate kisses has 140 calories, including eight grams of fat, two grams of protein, and 16 grams of carbs.

“That being said, carbs matter, too, and while candy has less calories than chocolate, it is high in carbs and sugar,” says Soloff.

Without the protein and fat to provide satiety and mouthfeel, a candy cane or other sugar-based sweet “can be less satisfying than chocolate and easier to overconsume,” she says.

On the plus side, the strong, breath-freshening flavor of traditional candy canes might make it harder to “overdo” it on them, adds Soloff.

Theoretically, she says, studies suggest that mint might be associated with some health benefits like calming indigestion, nausea, and other digestive issues, so a candy cane may sound even more appealing to you after a big holiday feast.

“That being said, I would recommend other sources of peppermint rather than candy,” she says.

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If you’re among the large group of chocoholics spread across the globe, you may be into carob — a finely ground powder that comes from carob pods grown on trees primarily in the Mediterranean.

This sweet and nutty treat not only echoes chocolate in taste (a real win, if you ask us), it also has some impressive health benefits including its antioxidant potential and grams of fiber per serving.

Curious to learn more? Read on to see if carob is the next best thing to fulfill your sweet cravings.

What Is a Carob Pod?

Carob is a purplish-brown pod that grows on the Mediterranean ceratonia siliqua, or carob, tree.

Inside the leathery pods — which vaguely resemble overripe, shriveled bananas — you’ll find a row of seeds surrounded by lots of sticky pulp.

While carob is often deemed a fruit, it technically belongs to the legume family.

You might find roasted carob in syrups, molasses, drinks, candies, and baked goods.

But if you want to add carob to food at home, you’re not likely to find pods in the produce section at your local grocery store.

According to Mascha Davis, MPH, RDN, founder of NomadistaNutrition.com and author of Eat Your Vitamins, the pods are usually ground into a powder (also called carob flour) since they aren’t particularly easy to prepare.

The seed of the carob pod is used as a food thickener or stabilizer and is not traditionally eaten on its own.

“You can find it in the ingredients as locust bean gum,” says Melissa Majumdar, MS, RD, senior bariatric dietitian for Brigham and Women’s Center for Metabolic and Bariatric Surgery.

As mentioned earlier, carob’s flavor has been likened to chocolate. “However, it does have a sweet and nutty taste that distinguishes it from cocoa,” Majumdar says.

What Is Carob Used For?

Carob pods have been used traditionally for a variety of health benefits, Majumdar says, but she explains that most of these claims are not validated by enough scientific research.

For both flavor and nutritional benefits, you can add carob powder to recipes that call for cocoa powder.

“Consider using it in yogurt, smoothies, oatmeal, or baked goods like muffins or granola,” Majumdar says.

What Is the Nutrition of Carob?

Since carob is often compared to chocolate, let’s break down how these two ingredients stack up against one another nutritionally.

Davis explains that while carob has some notable pluses, it isn’t necessarily healthier than chocolate. She says carob powder:

• Is higher in sugar but lower in fat than cocoa powder
• Is caffeine-free, unlike cocoa powder
• Is reported in some studies to contain mood-boosting compounds that cocoa powder does not

What Are the Health Benefits of Carob?

While you’d have to eat a whole lot of carob powder to meet certain nutrient needs, carob can be a healthier way to sweeten and flavor foods without just adding empty calories.

According to Majumdar and Davis, carob:

• Contains fiber
• Is a source of polyphenols
• Is a source of potassium and calcium

Does Carob Have Any Side Effects?

As of right now, you’re free to supplement your shakes, smoothies, and oatmeal with carob as you please.

It does not appear to have any negative side effects and has not been identified to interfere with any medications, Majumdar says.

Carob pods are generally recognized as safe (GRAS). “This means when it is consumed in amounts that are naturally present in food, it safe to consume for healthy individuals,” she says.

Where Can I Buy Carob Pods?

In the U.S., carob pods may be tough to find. “Powders are readily available in many stores, so I would recommend choosing pre-made powders,” Davis says.

You can find carob powder in health food stores and online.

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Java. Joe. Cuppa. Jitter juice.

Whatever you call it, there’s a good chance you may be one of the 66 percent of Americans who drink coffee.

With most coffee drinkers averaging about three cups a day, that adds up to more than 500 million cups of coffee every single day!

However, if you also happen to be one of the many individuals looking to limit your carbohydrate intake to help you meet your weight loss goals, you may be wondering if you can still keep drinking your precious cuppa joe when you’re trying to cut back on carbs.

Does Coffee Have Carbs?

How does coffee rank on the carb meter? Very, very low — if, that is, we’re talking about a cup of black coffee.

Of course this all changes the minute you start adding cream, sugar, whipped cream with sprinkles, and caramel drizzle.

How Many Carbs Are in Coffee?

Let’s start simple.

A 12-ounce cup of black coffee — the average small cup at most coffee shops — has less than one gram of carbohydrates.

Of course, if you’re using an extra large mug or regularly downing multiple cups, that number of carbs will edge slightly north.

Still, compared to other traditional breakfast foods, it’s negligible: A bagel clocks in at 55 grams, a small banana has 23 grams, and even an 8-ounce cup of orange juice has 27 grams of carbohydrates.

Fun fact: Caffeine doesn’t impact carb count so whether you drink regular or decaf, the carbohydrates in a cup of black coffee will be the same.

If you’re ordering something other than black coffee or espresso at your local coffee shop, there’s a good chance your carb consumption will be higher.

Black coffees, Americanos, and espressos all contain less than 1 gram of carbohydrates, but lattes, mochas, and cappuccinos all bump up that count.

Compare these tall (12-ounce) coffee drinks from Starbucks, all made standard with 2 percent milk:

Can You Drink Coffee On A Low-Carb Diet?

So can you enjoy coffee on a low-carb diet?

Yes, says Martha L. Lawder, M.S. R.D.N., a registered dietitian and coffee lover — especially if it’s black coffee, espresso, or an Americano.

If you’re in the habit of adding extras to your cup of joe, be mindful, says Lawder.

This is especially important when looking at creamers, which range from simple half-and-half to nut-based milk alternatives to highly flavored nondairy creamers — all with their own carb counts that can vary wildly.

When looking on the nutrition facts panel, don’t just focus on total calories, says Lawder, since this includes protein and fats as well.

“Under ‘Total Carbohydrate,’ look for ‘added sugar,’ because this lets you know if the carbohydrate comes from nutritious milk sugar or if it comes from non-nutritious added sugar,” Lawder explains.

The Best Coffee to Drink on a Low-Carb Diet

If you want to enjoy your coffee and you’re watching your carbs black coffee is your best bet, says Amanda A. Kostro Miller, R.D., a licensed dietitian nutritionist and member of the advisory board for Healing Daily.

“Keep in mind that creams, foam, milk, sugar, honey, syrup, juices, and other flavorings can all add carbohydrates,” Miller repeats.

She recommends these low-carb-friendly coffee options that are very low in carbohydrates:

• Unsweetened iced coffee, plain
• Nitro cold brew, plain
• Cold brew coffee, plain
• Espresso
• Blonde roast, plain

The Bottom Line

Coffee can definitely be a part of a low-carb diet. Just be careful about adding anything else into your cup besides the coffee.

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We love those bright orange, cheese-powder-coated puffed-corn snacks as much as the next person, but let’s face it — they’re not exactly the healthiest choice to satisfy those salty snack cravings.

That’s why we’re so intrigued by puffed water lily seeds, which can pack the same yummy, cheesy crunch in a much-less-processed package.

Here’s what you need to know about this new snack trend.

What Are Water Lily Seeds?

You may not have heard of water lily seeds before, but they’re about to take over the snack aisle at your grocery store.

Also known as Makhana, puffed water lily seeds come from the Euryale ferox plant, a type of water lily.

Found in ponds throughout Asia, these seeds start out as pea-sized kernels which are harvested and “popped.”

The result: a puffed snack that packs a crunch that rivals Cheetos, popcorn, and potato chips.

Plain water lily seeds have a mild, earthy flavor — but they can be seasoned for a savory, spicy, or cheesy snack.

Are Water Lily Seed Snacks Actually Healthy?

Puffed water lily have a high amino acid index and low glycemic index.

They’re a paleo-friendly snack, and there are plenty of vegan and gluten-free options available (it varies, though, so you should always double-check the label).

And a one-ounce serving of Bohana Wild White Cheddar water lily seeds — around 60 popped kernels — has just 120 calories. It also contains three grams of protein and four grams of fat.

“I am amazed at how low fat they are for being a seed,” says Maleah Staton, RD.

As with any snack, you still need to watch your portions — but at 60 puffed seeds per serving, it can be a bit easier to avoid mindlessly doubling or tripling the recommended serving size the way you might with a bag of cheesy puffed corn.

(Cheetos, for example, have around 21 puffs per serving.)

Puffed water lily seeds are also commonly recommended in Ayurvedic medicine for reproductive health and regulating blood sugar — but more research is needed to back up those claims.

Where to Buy Water Lily Seeds

There are currently only a handful of brands offering puffed water lily seeds sold in the United States, including Bohana, Taali, AshaPops, and Lily Puffs.

The Bohana line of puffed water lily seeds comes in three different delicious flavors: Pink Himalayan Salt, Soulful Spice, and Wild White Cheddar.

If you follow a vegan diet, both Lily Puffs and AshaPops offer vegan cheese flavors of puffed water lily seeds.

And AshaPops even has a turmeric flavor that combines two healthy trends into one delicious package.

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Whether you prefer to pump iron in the gym or pump your legs on a treadmill, it’s vital that your body gets enough iron.

From transporting oxygen to muscles and helping build connective tissue to supporting basic cell function, iron is essential for a healthy body.

Fortunately, getting enough of this key mineral is easy when you know which foods are high in iron.

What Is Iron?

Iron is a naturally occurring mineral and an essential nutrient. This means our bodies need it to function normally but can’t produce it themselves.

Therefore it must be consumed in the diet. Luckily, lots of foods contain iron — including both meat and plant sources — as well as a variety of foods that have been fortified with iron.

Heme vs. non-heme iron

There are two main forms of dietary iron: heme and non-heme. Heme iron is found in red meat, poultry, and seafood, while non-heme iron is mainly found in plant foods.

One other key difference: Heme iron offers higher bioavailability, making it easier for the body to absorb, explains Andrea N. Giancoli, MPH, RD.

To help your body better absorb non-heme iron, pair it with animal products or plant-based foods high in vitamin C, says Giancoli.

Both work to help make non-heme iron better available for absorption.

Fortunately, your body doesn’t differentiate between how it uses heme and non-heme iron. So whether you’re a vegan or carnivore, it’s possible to get all the iron your body needs.

What Does Iron Do for the Body?

“Iron plays a necessary role in many functions within the body,” says Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in the New York City area. “These include helping to create the hemoglobin that transports oxygen throughout the body, as well as playing a role in the creation of some of the body’s hormones and connective tissue.”

Iron is also necessary for growth and development, normal cellular function, and the formation of myoglobin, a protein that helps provide oxygen to muscles.

How Much Iron Do I Need?

The amount of iron you need depends on a number of factors including your age, sex, and diet.

For adult men, the recommended dietary allowance (RDA) is 8 mg per day.

Adult, premenopausal women, however, require considerably more iron — 18 mg per day — due to what’s lost to menstruation.

The RDA for vegetarians and vegans is nearly twice as high, since non-heme iron from plants offers less bioavailability.

The U.S. Food and Drug Administration (FDA) has set its own daily values (DV) for labeling of foods based on their highest RDA values.

So the DV for iron is 18 mg for Americans over 4 years of age.

Can you get too much iron?

“It is possible to get too much iron, but not typically from food,” explains Giancoli. “The gut helps to regulate iron absorption, so unless you have some kind of malabsorption in the gut, it’s very difficult to get too much iron from food.”

Iron supplements are often the culprit in rare cases of iron overload, and can cause gastric upset, constipation, nausea, abdominal pain, vomiting, and faintness.

How do I know if I have an iron deficiency?

Although iron deficiency is the most prevalent nutritional deficiency in the U.S., it’s still relatively rare.

Some groups including teen girls and women with heavy menstrual flows, pregnant women, regular blood donors, and those with cancer, heart failure, or gastrointestinal disorders face a higher risk of iron deficiency.

Research has also found that some ethnic groups such as Black and Mexican-American females face a higher risk.

“Having inadequate iron may go unnoticed unless you get blood work done,” says Giancoli.

A true iron deficiency, on the other hand, can often lead to iron-deficiency anemia and more severe symptoms, explains Gorin. “Symptoms of anemia include fatigue, pale skin, irritability, low appetite, and feelings of lightheadedness.”

Severe anemia can also lead to gastrointestinal issues, impaired cognitive function and immune function, and trouble regulating one’s own body temperature.

Ask your doctor for a blood test if you’re concerned you may have an iron deficiency.

16 Good Sources of Iron

So which iron food sources should you be consuming to keep your body functioning optimally?

According to the FDA, a food can be considered “high” in or “an excellent source” of iron if it contains 20 percent or more of the DV (3.6 mg) and a “good source” of iron if it contains 10 to 19 percent of the DV (1.8 to 3.5 mg).

Whether you’re a meat eater, a veggie lover, or both, there’s a wide variety of iron-rich foods that can help you meet your body’s daily needs.

1. Liver

Iron: varies | Serving: 3 oz., cooked

Liver may not be part of your normal weeknight dinner rotation, but you’ll get a whopping 10 mg of iron from chicken liver and 6 mg from braised beef liver.

2. Tofu

Iron: 7 mg | Serving: ½ cup, raw

This same serving of tofu also delivers 10 g of protein and 40 percent of the DV for calcium.

3. Fortified breakfast cereals

Iron: varies | Serving: varies based on density

Many breakfast cereals are fortified with 100 percent (or more) of the DV for iron. Be sure to check the label to ensure it’s low in sugar too.

4. Dark chocolate

Iron: 3.4 mg | Serving: 1 oz.

Twist our arm — an ounce of dark chocolate (70–85 percent cacao solids) is a delicious way to get 19 percent of your RDA if you’re a woman and 43 percent if you’re a man.

5. Beef

Iron: varies | Serving: 3 oz., cooked

Red meat’s a good source of iron, but the amount depends on the cut. A serving of chuck provides 3 mg of iron, while the same amount of ground beef contains 2.5 mg.

6. Oysters

Iron: 8 mg | Serving: 3 oz., cooked

Three ounces of Eastern oysters (also known as the Atlantic oyster, Virginia oyster, or American oyster) are an excellent source of iron and are off the charts in zinc content.

7. White beans

Iron: 4 mg | Serving: ½ cup, canned

A half cup of canned white beans such as cannellini or great northern beans is an excellent source of iron that also contains 10 g of protein and 6 g of fiber.

8. Morel mushrooms

Iron: 4 mg | Serving: ½ cup, raw

Look for morel mushrooms, noted for their honeycomb appearance, fresh at farmers markets in mid to late spring, or dried at your local grocery store.

9. Pumpkin seeds

Iron: 3 mg | Serving: 1 oz., dried

Not only high in iron, pumpkin seeds also boast healthy magnesium, zinc, and copper values, and contain more protein than they do carbohydrates.

10. Lentils

Iron: 3 mg | Serving: ½ cup, cooked

For added convenience, look for pre-cooked lentils in the refrigerated section of your grocery store to add to salads, sides, or soups.

11. Spinach

Iron: 3 mg | Serving: ½ cup, cooked

Popeye was on to something! Mix spinach into scrambled eggs or serve with roast chicken to help your body more efficiently use this source of non-heme iron.

12. Kidney beans

Iron: 3 mg | Serving: ½ cup, cooked

Add kidney beans to your next batch of chili, soup, or curry and you’ll not only get a good source of iron, but also 8 g of protein and 7 g of fiber.

13. Sardines

Iron: 3 mg | Serving: 3.75 oz., canned

Drain the oil and add sardines to pizzas, pasta dishes, or a homemade Caesar dressing.

14. Chickpeas

Iron: 2 mg | Serving: ½ cup, cooked

Whether you call them chickpeas or garbanzo beans, pop them in the oven with spices for a crunchy snack or make your own DIY hummus.

15. Potatoes

Iron: 2 mg | Serving: 1 large potato, baked

You’ll have to eat the whole potato (flesh and skin!) to derive its full complement of iron.

16. Enriched egg noodles

Iron: 2 mg | Serving: 1 cup, cooked

Ordinarily whole-grain pasta is preferable, but the added iron (as well as thiamin, niacin, riboflavin, and folic acid) makes egg noodles a good source of the mineral.

17. Cashews

Iron: 2 mg | Serving: 1 oz.

Roasted or raw, cashews are not only a good source of iron but also heart-healthy fats.

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Smartphone, smart keys, smart cards — you wouldn’t leave home without them (assuming you’re leaving home at all these days). We live in a world of next-level products designed to help us live more efficiently and realize our goals more effectively. Why shouldn’t that extend to what we put in our bodies before a workout? If you’re trying to decide between an energy drink or a pre-workout formulation, it’s important to know which one is the smartest option. Is pre-workout the same as energy drinks? Let’s find out.

What’s the Difference Between Energy Drinks and Pre-Workouts?

The main difference between energy drinks and pre-workout supplements is their goals. Energy drinks are designed to give you a quick pick-me-up, while pre-workouts are specifically designed to make your workout more effective.

“Generally, both products will energize, but pre-workout [formulas] are more poised for endurance and extending time to fatigue,” says Katie Webb, an ACE-certified fitness trainer in New York City.

Pre-workout formulas, Webb adds, are not solely focused on stimulation from caffeine.

“For example, ingredients like beetroot in pre-workout powders are used to help with muscle endurance as they’re rich in nitrates (dilators of blood vessels), which help blood travel through the body more easily,” she says. “Cognitive ingredients like L-theanine (found in green tea) are also often included to provide a more alert focus.”

Which Should I Use Before I Work Out?

The answer to that question is like choosing a pair of sneakers to wear out of the house. A pair of slip-ons are a comfortable way to walk from point A to B. But if you’re going on a five-mile run, you’ll get better support from a pair of running shoes.

It makes sense that if you’re working out, you may want to consume the beverage that’s tailor-made for exercise, but let’s look at some specifics.

What Are the Benefits of Pre-Workout vs. Energy Drinks?

Pre-workout drinks are specifically designed to help maximize your workout.

For example, Beachbody Performance Energize includes:*

• Beta-alanine, which helps delay muscle burn and reduces fatigue.
• Low-dose caffeine to help improve reaction time and focus.
• Quercetin to help improve endurance and delay exercise-induced muscle fatigue.

When taken as directed, Energize pre-workout “contains about as much caffeine as you’d find in a cup of coffee,” says Trevor Thieme, CSCS, senior director of fitness and nutrition content at Beachbody. “Caffeine is one of the few well-researched performance-enhancing aids, but you don’t need it in high doses.”*

Another advantage of pre-workout formulations is their versatility — many are designed to be taken alone (mixed into a glass of water) or added to your favorite recipes for smoothies. If you’re looking for some tasty inspiration, try this pre-workout gummies recipe with Beachbody Performance Energize.

Energy drinks’ sole concern is amping you up.

To that end, they may include significantly more caffeine and sugar, which focus on energy — not muscle response — plus artificial colors and other chemicals.

Can You Use Energy Drinks for Workouts?

You can, but they may not be as effective.

The difference between a pre-workout and an energy drink is that a good pre-workout should have some nutritional value, meaning it has additional nutrients intended to power the workout, says Robert Herbst, a 19-time champion powerlifter and an official at the Rio Olympics. “It should not rely just on caffeine.”

According to the FDA, 400mg of caffeine is a safe daily limit for healthy adults. That’s about as much as four to five cups of coffee.

Many energy drinks contain significantly more caffeine, in addition to sugar, which means they can set you up for a quick energy spike but then can lead to a crash. Many pre-workouts are formulated to avoid that crash and contain ingredients to help you get the most out of your workouts.

“An energy drink usually just has caffeine and maybe sugar,” adds Herbst. “Some have B-complex vitamins, although those alone without a meal are basically useless. The key with both is that if they contain caffeine, you have to watch your total caffeine load for the day as you may have caffeine from other sources.”

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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It’s easy to understand why rapper Post Malone recently told Tonight Show host Jimmy Fallon that he celebrates “every major life milestone” at the Olive Garden.

Italian restaurants have a welcoming atmosphere and a menu full of comfort foods — what’s not to love?

But the food at Italian restaurants is often “loaded with fat and calories,” says Andrea N. Giancoli, MPH, RD. So does that mean you have to give up your favorite dining spot in order to stay healthy?

Nope — we’ve rounded up the healthiest foods to order at an Italian restaurant (along with a few menu items to avoid).

What Are the Healthiest Options at Italian Restaurants?

Navigating the menu at an Italian restaurant can be a bit daunting, but Giancoli uses one trick to help zero in on the healthier fare: Look for the veggies.

“As with any restaurant, the more vegetable-packed dishes you order, the better,” she says.

Veggies help fill you up without a ton of extra calories — and you don’t have to settle for plain old steamed veggies.

“Spinach and garlic sautéed in a little olive oil is both delicious and healthy,” Giancoli adds. “Just make sure you ask them to go light on the oil.”

Here are seven other healthy Italian foods you can enjoy (in moderation, of course) without wrecking your healthy eating goals.

1. Grilled calamari

Fried calamari, a.k.a. squid, can be a calorie-laden appetizer — but its grilled counterpart can be a healthier option.

Unprepared calamari clocks in at just 99 calories and 17 grams of protein per 4-ounce serving.

Of course, calamari is often drizzled with oil when it’s grilled, which adds extra calories — so just be sure to request that the chef goes easy on the oil.

2. Bruschetta

Bruschetta offers a balance of macronutrients: carbohydrates (bread), fresh vegetables (tomatoes), and healthy fats (olive oil).

Again, ask them to go light on the oil — olive oil “does have a lot of calories, so it’s easy to overdo it without realizing,” says Giancoli.

3. Caprese salad

While the fresh mozzarella in a caprese salad packs a calorie punch — 72 calories per ounce — the tomatoes and sweet basil balance it out. And — you guessed it — try to limit the olive oil to keep the calorie count down.

4. Mussels in white wine

Like calamari, mussels offers plenty of protein — 27 grams in a 4-ounce serving.

And although white wine sauce is often made with butter, Giancoli says it’s still a healthier option because you typically don’t polish off the whole bowl of sauce: “As long as you’re not licking up every drop or soaking up the sauce with bread, you’re good.”

5. Gnocchi

Wait — gnocchi?! You might be surprised to see these pasta dumplings on the “good” list, but it depends on what type of gnocchi you order.

Gnocchi can be “a pretty heavy dish,” Giancoli notes — especially if made with ricotta cheese or topped with pesto.

The trick, she says, is to order potato gnocchi — it’s made with fewer ingredients, and has around 250 calories and 5 grams of protein per 1-cup serving.

Order it with checca sauce if available, and — you guessed it — ask them to go light on the oil.

6. Charcuterie

Ordering a charcuterie board packed with meats is a smart move “even though it’s comprised of all meat and cheese,” says Giancoli.

The reason: You typically share it as an appetizer, so you won’t load up on fat and calories before your entree even arrives.

7. Minestrone

Minestrone is one of the healthiest soup options at Italian restaurants because “you get a ton of vegetables with only a little bit of pasta,” says Giancoli.

An eight-ounce serving of broth-based minestrone at Olive Garden is only 110 calories with one gram of fat, making it an ideal option to help fill you up before the main course.

What Foods I Should Avoid At Italian Restaurants?

Rule number one for Italian restaurants: If it’s fried or made with cream, it’s probably not the healthiest option. That said, sometimes the wording on the menu can trick you.

Here’s what to watch out for when you order.

1. Mozzarella sticks

“They’re just packets of fat,” says Giancoli. Need we say more?

2. Eggplant parmesan

Sure, eggplant is a healthy food that has potassium, niacin, and other nutrients — but at most Italian restaurants, this dish is served deep-fried and covered in cheese.

“You don’t necessarily have to avoid it altogether,” says Giancoli. “Just order it as an appetizer and have a couple of slices, instead of as a meal.”

(Or you could always whip up a healthier eggplant Parmesan at home.)

3. Fried calamari

While the grilled version is healthier, the breading and oil in fried calamari add a lot of unnecessary fat and calories.

4. Caesar salad

Salad is healthy, right? Not necessarily. “Caesar salads are made with a lot of cheese and oil — not exactly light fare,” says Giancoli.

If you do order it, she adds, make sure you ask for the dressing on the side so you can enjoy the flavor without overdoing it.

5. Breadsticks

“Italians are famous for their bread,” says Giancoli. It can be hard to resist a basket of breadsticks, especially when they arrive at the table while you’re still waiting for your meal.

“If you’re trying to cut down on calories, ask them to take it away or not bring it at all,” Giancoli advises.

6. Fettuccine alfredo

It’s best to avoid cream-based dishes like fettuccine alfredo because “they have sky-high amounts of saturated fat and calories,” Giancoli says.

For example, a side order of fettuccine alfredo at Carrabba’s Italian Grill is 690 calories with 49 grams of fat. And a dinner-sized portion at Olive Garden has over 1,000 calories.

7. Zuppa toscana

Zuppa toscana is packed with veggies like kale and celery, along with protein-filled beans and other healthy ingredients — but the broth is cream-based instead of broth-based, which increases the calorie count.

A serving of zuppa toscana at Olive Garden has 220 calories — double the calories in their minestrone.

4 Hacks for Eating Healthy at Italian Restaurants

Here are a few other simple tricks for staying (relatively) healthy when dining at an Italian restaurant.

1. Look for lower-calorie menus

Don’t want to spent time scouring the menu for the healthiest options (or trying to resist the eggplant parm)?

Many Italian restaurant chains now offer special lower-calorie menus that feature lighter versions of popular favorites.

2. Get it to go

The portion sizes at Italian restaurants can be epic, so ask your server to put half of your meal in a to-go box before you start eating.

“Most of us just eat what’s in front of us,” says Giancoli. It’s easier to stop when you can’t see the rest.

Bonus: You don’t have to worry about what to cook for dinner tomorrow!

3. Get soup and salad first

You can’t overeat if you’re already full from healthier fare.

“If you have a salad without a cream-based dressing, or a broth-based soup like minestrone first, it can help you eat fewer calories overall,” says Giancoli.

4. Add a parmesan kick

While it may seem counterintuitive to add extra cheese to an Italian dish, parm is actually “very flavorful, so you don’t need much to add that extra punch to your food,” Giancoli says.

If possible, add it yourself so you can control how much goes on your food.

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Life on the blue planet is all about water. In fact, up to 60% the adult human body is composed of water.

It’s crucial to the function of every organ in your body, including your biggest organ — your skin, which is made of about 64% water.

So it seems like a logical line of reasoning to imagine that downing a few extra glasses of H2O a day could reduce fine lines and plump up sagging skin.

Sadly, the truth is hard to swallow: Drinking water can’t make you look younger.

“No matter how much water you drink, you can’t hydrate away wrinkles,” says Ana Gunn, registered nurse and Clinical Director at Mia La Maven, a premier wellness and aesthetic medical clinic in Los Angeles.

Board Certified Dermatologist Dr. Kimberly Jerdan agrees: “The theory that drinking water prevents wrinkles or signs of aging is false.”

What Actually Causes Wrinkles… and Why Drinking More Water Doesn’t Help

“Aging is definitely multifactorial,” says Dr. Jerdan. Internal factors like stress and genetics and external factors like diet, UV rays, and environmental exposure determine the visible signs of aging.

If you make a face, as your mother would say, it might just stay that way.

“More dynamic faces,” notes Dr. Jerdan, “or faces with lots of muscle movement and strong facial expressions can create lines that stay furrowed on the face.”

“Starting at age 30, we lose 1% of collagen in the skin per year,” she says. As we get older, the bone around our eyes and jawline lose density, causing the fat pads in the face to sink in.

The environmental exposures to our face loosens the skin barrier, making it more difficult to keep skin hydrated.

All of these factors combined, agrees Gunn, can leave the skin looking dull and aged.

But unless you’re severely dehydrated, “the water you drink has little to no affect on skin hydration,” says Jerdan.

What Drinking Water Can Do for You

Even though guzzling gallons won’t fill in fine lines, water is necessary for good skin and good health.

Consuming the recommended 2.7 liters per day for women and 3.7 liters a day for men helps keep your joints, spinal cord, and other tissues in working condition and helps transport waste out of the body, according to the Centers for Disease Control.

Plain and simple, says Gunn, “Drinking water makes you feel better.” When you feel better, you look better.

If you’re feeling tired, Gunn recommends drinking water to combat the visible signs of fatigue.

Proper hydration also helps with overall blood circulation.

One study from 2007 found that supplemental hydration may increase skin blood flow, which, according to Gunn, is “essential to bright and vibrant skin.”

Keep Your Skin Hydrated

Dr. Jerdan says the key to healthy looking skin is keeping the skin barrier intact and hydrated with external moisturizers. “External hydration can help minimize signs of aging more so than internal intake of water,” she says.

Jerden also recommends protecting your skin from UV damage, environmental pollution, and oxidative stress that can weaken the skin barrier.

She also recommends applying a daily moisturizer.

Choose a humectant-based moisturizer to help draw water into the skin, or choose an occlusive-based moisturizer to prevent hydration from leaving the skin.

“Even vitamin C serums can help portray brighter and more vibrant skin,” she says.

Cover Up for Younger Looking Skin

“Sunscreen, sunscreen, sunscreen,” recommends Gunn. Nothing helps reduce the visible signs of aging like studious sunscreen application.

One 2013 study in Australia found that subjects who used sunscreen daily showed no signs of aging after 4.5 years.

Since about 80% of facial aging is due to UV radiation, you’ll want to lather up to keep that baby face.

Eat Your Way to Healthier Skin

Dr. Jerdan suggests a well-balanced diet of lean protein and healthy fats with limited intake of caffeine and sugary drinks.

A healthy diet, sun protection, using moisturizers, avoiding smoking and tobacco, and, of course, proper hydration are the most effective tools to keep the visible signs of aging at bay.

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