Diets high in sodium are associated with high blood pressure, which increases your risk of heart disease and stroke and can also affect other parts of your body, like your kidneys and your brain.

Thankfully, even at restaurants with the unhealthiest menu options, there are low-sodium orders you can enjoy. We worked with a team of registered dietitians to look at the menus of 25 national restaurant chains to find the best low-sodium order from each.

How much sodium is low-sodium?

The FDA defines the term "low sodium" as 140 milligrams of sodium or less for packaged foods, but there is no formal guidance as to what is considered "low sodium" at restaurants.

To put together this list of low-sodium restaurant chain meals, we limited entrees to a third of the daily recommended limit of sodium and sides to 20% of the daily limit. That came out to 760 milligrams of sodium for an entree and 460 milligrams of sodium for an individual item.

The 25 best low-sodium restaurant orders

Chili's Santa Fe Chicken Salad

The Santa Fe Chicken Salad at Chili's has 650 milligrams of sodium in a bowl, and is loaded with spicy chicken, fresh vegetables, and tortilla strips for a good balance of fiber, carbohydrates, and protein, explains Wan Na Chun, MPH, RD, CPT, owner of One Pot Wellness.  Asking for the ranch and Santa Fe sauce on the side can also help you take more control over how much sodium (and fat) you add to the salad.

RELATED: 21 Best Low-Sodium Fast-Food Orders

Olive Garden Spaghetti with Meat Sauce (Lunch-size)

The lunch menu's spaghetti with meat sauce is one of the few lower-sodium options at Olive Garden. Each serving has the pasta and tomato-based meat sauce you love but with only 530 milligrams of sodium, or 23% of the recommended daily value (DV).

Ruby Tuesday Loaded Baked Potato (without bacon)

The Loaded Baked Potato at Ruby Tuesday fits into a low-sodium diet as long as you skip the bacon on top. A baked potato topped with shredded cheese, sour cream, whipped butter, and scallions has just 420 milligrams of sodium and 15 grams of protein.

TGI Fridays Seasoned Fries

French fries can be loaded with sodium, but the seasoned fries at TGI Fridays are surprisingly one of the lowest sodium options at this Franchise. Each side of fries adds only 230 milligrams of sodium, or 10% DV, to your meal.

Friendly's Broccoli

Unfortunately, the only low-sodium food option on the menu at Friendly's is their side of steamed broccoli. This isn't to say you can't make a menu item low-sodium by removing items like dressings, cheese, bacon, and other high-sodium toppings, but as is, steamed broccoli wins as the best choice with just 48 milligrams of sodium.

RELATED: 10 Warning Signs You're Not Eating Enough Fiber

Cheesecake Factory Tossed Green Salad Appetizer

Their tossed green salad has mixed greens, tomato, croutons, and a mix of vegetables like carrots and cucumbers for just 125 milligrams of sodium. You can keep this salad low in sodium by using just a tablespoon of any of their dressings. For the option of using up to two tablespoons of dressing, use a very low sodium option like their Citrus Honey, Cilantro, Caesar, or Balsamic Vinaigrette dressings.

Applebee's Mango Fruit Smoothie

If you're looking for a treat, the Mango Fruit Smoothie at Applebees has zero milligrams of sodium, and plenty of fresh and fruity flavor packed into a 6-ounce blended non-alcoholic drink.

Red Robin Wedgie Burger

While you might think most of the sodium in a burger comes from the burger itself, a lot of it is hiding in the bun. The Wedgie Burger at Red Robin solves this problem by using fresh, crunchy lettuce to wrap the burger and all its toppings, including bacon, tomato, avocado, and onion. Even with bacon and a burger, this meal has just 620 milligrams of sodium, or 27% DV.

PF Chang's Spicy Tuna Roll

Each spicy tuna roll has just 140 milligrams of sodium, meaning you could eat half of the order (8 rolls are included) and still be well within your sodium limits for the day. Just keep in mind that the wasabi and soy sauce are notoriously high in sodium, packing a lot in just a tiny amount. Enjoy your spicy tuna roll with the side of pickled ginger instead, which has a lot of flavor, without the extra sodium.

Red Lobster Roasted Atlantic Salmon

The Today's Catch entree, roasted Atlantic Salmon is a massive piece of salmon, averaging around 14 to 16 ounces. If you opt for grilled, the sodium increases by around 1,000 milligrams, so be sure you ask for roasted, as it has just 330 milligrams per serving.

RELATED: The 9 Healthiest Dishes to Order at Red Lobster

Denny's Berry Vanilla Crepes

Breakfast foods like waffles and pancakes can be surprisingly high in sodium, but two Berry Vanilla Crepes have just 430 milligrams of sodium. This is a great option if you're watching your salt intake but craving a sweet breakfast.

Outback Steakhouse Grilled Salmon with Remoulade

Outback Steakhouse's Grilled Salmon with Remoulade has 540 milligrams of sodium or 23% DV. While this entree does come with two sides, it's hearty enough to stand as a meal itself for most people, with 660 calories and 45 grams of protein. But, if you need a little something extra with it, a side of green beans adds only 5 milligrams of sodium and can help round out the meal.

RELATED: I Tried Every Bloomin' Onion Spin-Off at Outback & the Best One Was Better Than Steak

BJ's Restaurant & Brewhouse Fresh Mozzarella and Tomato Salad

For a starter salad, the Fresh Mozzarella and Tomato Salad packs a whole lot of flavor and a decent amount of fat and protein to help fill you up. The 14% DV of sodium likely comes from the balsamic glaze, which adds a huge burst of flavor, really tying this fresh salad together.

Hooters Onion Rings

For a side that won't put you over your sodium limit for the day, try the Onion Rings at Hooters! While they're seasoned, breaded, and fried, each serving has just 430 milligrams of sodium or 19% DV.

Golden Corral Bourbon Street Chicken

The sweet and savory Bourbon Street Chicken has just 350 milligrams of sodium in each 3-ounce portion, not including the rice it's often served with. A baked potato or side of buttered noodles are under 100 milligrams of sodium each if you're looking for a low-sodium side to pair with it!

Texas Roadhouse Grilled BBQ Chicken

The Grilled BBQ Chicken is a half-pound chicken breast, marinated and slathered with BBQ sauce for a ton of flavor and only 20% DV of sodium. This entree also has 46 grams of protein and just 1 gram of saturated fat, making it a filling and overall healthy menu option.

California Pizza Kitchen Wild Mushroom Pizza

"One slice of California Pizza Kitchen's Wild Mushroom Pizza has 380 mg sodium," recommends Lauren O'Connor, MS, RDN, owner of Nutri Savvy Health. While it's low in sodium, it's high in flavor, topped with  Cremini mushrooms, extra virgin olive oil, garlic, Romano & Mozzarella cheese, and scallions. You can even save 120 milligrams of sodium per slice if you choose the cauliflower crust instead of the original, bringing each slice to just 260 milligrams of sodium.

Long John Silvers Grilled Salmon

Not everything at Long John Silvers is fried; the Grilled Salmon is one of many grilled options and one that has the lowest amount of sodium, with just 406 milligrams per piece. The meal does come with two sides, most of which have more sodium than the salmon, although the applesauce and waffle fries are good choices, both with less than 50 milligrams of sodium each.

Carrabba's Italian Grill Tuscan Grilled Chicken

Tuscan Grilled Chicken features a wood-grilled chicken breast that's seasoned with olive oil and herbs, meaning it gets plenty of flavor without plenty of salt. Each serving has just 440 milligrams of sodium or 19% of the recommended daily limit. But keep in mind that the sauteed broccoli that's served on the side has a surprising 550 milligrams of sodium, so you may want to skip or split the portion.

Johnny Rockets Breakfast Potatoes

Johnny Rockets isn't known for having many low-sodium options on the menu, whether it be breakfast or lunch, but the breakfast potatoes come in at a surprising 310 milligrams per serving, making them one of the lowest sodium menu items.

IHOP Pesto Veggie Egg White Omelet With Fruit

Straight from the menu with no alterations, the Pesto Veggie Egg White Omelet is served with fresh fruit and has only 640 milligrams of sodium or 28% of the recommended daily limit. This meal is enough to fill you up and leave you satisfied with its 7 grams of fiber and 21 grams of protein.

RELATED: The 10 Best & Worst Orders at IHOP, According to Nutritionists

LongHorn Steakhouse Longhorn Salmon

A 7-ounce portion of the LongHorn Salmon has plenty of protein, healthy fats, and just 310 milligrams of sodium, or 14% DV. Even without the extra sodium, this dish has plenty of flavor from their signature bourbon marinade.

Cracker Barrel Spicy Grilled Catfish Filet

The Spicy Grilled Catfish Filet is a satisfying high protein low sodium entree at Cracker Barrel. If enjoying this as part of a meal, just be cautious of your sides as they can add up quickly. Great low-sodium side options are whole-kernel corn, applesauce, fried apples, steamed broccoli, steak fries, or seasonal fruit, which all have less than 100 milligrams of sodium each.

RELATED: The 10 Best Cracker Barrel Dishes to Order, According to Dietitians

Waffle House Egg Sandwich

"Go for the plain egg sandwich at Waffle House," says Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition, "the sandwich has just 320 milligrams of sodium and provides a decent dose of protein, with 10 grams." If plain egg on toast doesn't sound appealing, you can add a slice of cheese for a total of 570 milligrams of sodium, which is still only 25% DV.

On the Border Mexican Grill & Cantina Grilled Shrimp Skewer

A side of grilled shrimp skewers from On the Border has just 390 milligrams of sodium and plenty of flavor with the cilantro-lime marinade and mesquite grilled flavor. To keep your entire meal low sodium, eat them over a house salad with a splash of olive oil, adding only 190 milligrams of sodium.

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While mac and cheese isn't high on the healthiest foods to eat list, it can still offer plenty of nutritional value with energy, protein, and micronutrients like calcium and a small amount of iron and potassium. Unfortunately, it can also be high in nutrients associated with poor health outcomes when eaten in excess, like saturated fat and sodium.

We spoke with mac and cheese lovin' dietitians to help you enjoy your mac and cheese (with just a few minutes of time and a microwave) and stay on track with your health goals. Keep reading for the unhealthiest and healthiest frozen mac & cheese brands you can buy.

How to shop for healthy frozen mac & cheese.

Since this list isn't exhaustive, you can use these guidelines when shopping the freezer aisle for mac and cheese, helping you choose the most healthy option available.

• Less than 30% daily value (DV) saturated fat. With cheese being a main ingredient in mac and cheese, it's impossible to stay away from saturated fat. The Dietary Guidelines for Americans recommends limiting saturated fat to 10% of your daily calories, while the American Heart Association has even stricter limits with a 5 to 6% recommendation. Research has shown that diets high in saturated fat increase the risk of heart disease. And although new research has emerged in recent years questioning this consensus, the guidelines remain to limit this nutrient for the time being.
• Less than 30% DV sodium. Too much sodium increases the risk of several health conditions, including high blood pressure, heart disease, kidney disease, stomach cancer, and osteoporosis. Packaged and processed food can be excessively high in sodium, and frozen mac and cheese is no exception. Choose options that have less than 690 milligrams of sodium per serving.
• At least 10 grams of protein. Mac and cheese can be an incredibly satisfying part of a meal with its high fat and sometimes high protein content. Choose a brand that has at least 10 grams of protein per serving to help you reach your protein goals for the day.

4 Best Frozen Mac & Cheeses

Best: Kid Fresh Wagon Wheels Mac & Cheese

Not just for kids, the Kid Fresh Wagon Wheels Mac and Cheese tops our list of best frozen mac and cheese for its low amount of saturated fat and sodium and 12 grams of fiber per serving. With less than 20% of your DV for sodium and 25% of the DV for saturated fat, one entire bowl has just 310 calories. This makes it a perfect side to accompany an entree like roasted chicken breast or fish to make a complete and satisfying meal.

RELATED: 6 Healthiest Cookie Doughs on Grocery Shelves—and 4 to Avoid

Best: Trader Joe's Gluten-Free Frozen Mac & Cheese

"Trader Joe's Gluten-Free Frozen Mac and Cheese is crafted with a delicious and creamy four-cheese blend and rice noodles that provide an impressive texture," raves Katie Schimmelpfenning, RD and Founder of Eat Swim Win. These qualities are not universal when it comes to gluten-free noodle dishes. Each cup has just 25% DV saturated fat and 26% of the daily sodium limit.

Best: Birds Eye Veggie Pasta Mac & Cheese Elbows with Cheddar Cheese Sauce

Birds Eye Steamfresh Veggie Made Frozen Mac and Cheese has your noodles, cheese, and veggies all in one. "This quick and easy mac and cheese is made from lentils and zucchini and has 10 grams of protein per serving," says Lindsay Cohen RDN, LDN, CDCES, and founder of ABC Nutrition Solutions. It's the lowest in calories, saturated fat, and sodium, but the serving size is also just half of a cup, so keep that in mind if you're planning on enjoying a larger portion.

RELATED: 25 Easy Ways to Eat More Fruits & Veggies at Every Meal

Best: Blake's Old Fashioned Mac & Cheese

Blake's Old Fashioned Mac & Cheese uses ingredients you'd use in your own homemade recipe to bring you a high protein mac and cheese that's within our 30% saturated fat and sodium qualifications. Each serving also has 3 grams of fiber, over 10% of the recommended DV of 28 grams per day.

6 Worst Frozen Mac & Cheeses

Worst: Evol Truffle Parmesan Mac & Cheese

We wanted to love Evol Truffle Parmesan Mac & Cheese, but the 12 grams of saturated fat per serving were just too high, providing 60% of the recommended daily limit in just one serving of this mac and cheese.

RELATED: 7 Absolute Worst Frozen Mac & Cheeses, According to Dietitians

Worst: Amy's Vegan Rice Mac & Cheeze

For a mac and cheese that's gluten-free and dairy-free, Amy's Vegan Rice Mac & Cheeze comes in much higher in saturated fat and sodium than we'd like to see. Each serving has 55% DV saturated fat and 32% DV sodium while only providing 1 gram of fiber.

Worst: Michelina's Frozen Macaroni and Cheese

Each package of Michelina's Frozen Macaroni and Cheese is small, enough for a satisfying side dish, but packs more sodium than you should have in your entire meal. With 860 milligrams of sodium, you'll be 37% of your way to your sodium limit.

Worst: Stouffer's MAC-FULLS BBQ Recipe Pork Mac and Cheese Frozen Meal

"The Stouffer's MAC-FULLS BBQ Recipe Pork Mac and Cheese Frozen Meal is one of the more unhealthy frozen mac and cheese options due to its high levels of sodium and saturated fat," says Wan Na Chun, MPH, RD, CPT, Owner of One Pot Wellness. "A serving contains 1,120 milligrams of sodium, which is nearly half of the daily recommended intake of sodium, and on top of the high sodium content, each serving contains 70% of the recommended intake of saturated fats," Chun adds.

RELATED: 12 Grocery Items You Should Never Buy Frozen, According to Chefs

Worst: Stouffer's Frozen Macaroni & Cheese

"When it comes to meal time, Stouffer's Frozen Mac and Cheese may seem convenient and easy, but a 12-ounce serving packs a whopping 480 calories, 21 grams of fat, with 11 grams of saturated fat, and a significant 1,280 milligrams of sodium—more than half the recommended daily amount," says Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition. "While it has 21 grams of protein, some consumers find that Stouffer's frozen mac and cheese has a bland and boring taste, a thick and sticky sauce, and a dense and dry pasta, making it a less than ideal choice all around," adds Magill.

Worst: Marie Callender's Creamy Vermont Mac & Cheese Bowl

"While Marie Callender's Creamy Vermont Mac & Cheese bowl seems like a solid choice with 21 grams of protein per bowl, it also contains a large dose of saturated fat and salt," says Jorie Walker, MS, RD, LD. While this may be filling enough to count as your entire meal, it has 72% of the sodium you should have in one day, making it almost impossible to stick within the recommended daily limits.

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The post The 4 Healthiest Frozen Mac & Cheeses—and 6 To Avoid appeared first on Eat This Not That.

Wings might not be the leanest part of the chicken, but they can absolutely be part of an overall healthy diet—as long as you're mindful of the sauce. As a dietitian, there are some Wingstop menu items I recommend to anyone who's trying to be mindful of their diet choices, and a few I suggest limiting or avoiding. As with a lot of fast-food options, the focus is to limit sodium, saturated fat, and added sugars, which can really add up in sauces and toppings found on wings and sides like french fries.

Keep reading for the top dietitian-selected best and worst menu items at Wingstop!

Bone-in Wings and Sauces

Best: Plain Wings

Stripping it down to the basics, the plain wings are just bone-in chicken wings, lightly seasoned and fried. Skipping the sauces altogether saves a significant amount of sodium and added sugars. Six wings have only 180 milligrams of sodium, 540 calories, and 60 grams of protein for a filling and satisfying, low-sodium meal.

RELATED: The Best & Worst Buffalo Wild Wings Orders

Best: Mango Habanero Wings

The Mango Habanero Wings are sweet with a lot of heat. This is one of Wingstop's spiciest sauces, and eating all that heat could have a health benefit. A 2021 meta-analysis, including studies with over 550,000 adults, found that those who regularly ate spicy food had a 12% lower risk of dying (from any cause) over a 9-year period than those who never ate spicy foods. This choice also has lower sodium, with just 480 milligrams for six wings. While these wings have a lot going for them, they do have 3 grams of added sugar per wing, which can add up quickly.

Best: Spicy Korean Wings

A little sweet and a little spicy, these wings are loaded with flavor and only 810 milligrams of sodium, or 35% of your daily value (DV). They're also one of the wing options lowest in saturated fat, with just 1.5 grams per wing. Like the Mango Habanero, these Spicy Korean wings have 3 grams of added sugar per wing. With a recommended daily limit of 50 grams per day, just be mindful of how many you eat and your other food choices throughout the day.

Best: Garlic Parmesan Wings

For lots of flavor without the heat, Garlic Parmesan wings deliver. With no added sugars and only 75 milligrams of sodium in each wing, they're one of the better menu items at Wingstop. The one downfall to these wings is the higher amount of saturated fat from the butter used in the sauce. Each wing has 2 grams of saturated fat, so a serving of six adds 60% of the recommended daily limit to your day. Being mindful of how many you eat, sides, and other meals throughout the day can help you fit these wings into an overall healthy diet.

RELATED: 9 Best & Worst Ranch Dressings on Store Shelves, Say Dietitians

Best: Old Bay Wings

With the classic bold and distinctive flavor of Old Bay, these wings are not only a fan favorite, but one of the healthier choices on Wingstop's menu. Lower in sodium with 28% of the recommended daily limit in six wings, they also have just 6 grams of added sugar or one gram per wing. Being a little higher in saturated fat, with one wing coming in at 10% of the daily value, the lower sodium and lower added sugar help keep this a healthier choice for most.

Best: Hawaiian Wings

These sweet and tangy wings are loaded with delicious citrus flavor and have only 1.5 grams of saturated fat and 85 milligrams of sodium per wing. "Although each wing has 2 grams of added sugar, it is balanced out by the protein and fat content of the wing," says Megan Huff, RDN, LDN, an Atlanta-based cardiac ICU dietitian. With 60 grams of protein and 30 grams of fat, it's unlikely you'll have a spike in blood sugar from the 12 grams of sugar found in a six-piece serving of these wings.

Worst: Lemon Pepper Wings

This dry rub has a zesty flavor that packs on the salt. By eating six Lemon Pepper wings, you'll get 55% of the daily value of sodium, not to mention 60% of the recommended limit for saturated fat. People who eat diets high in saturated fat and sodium are at a higher risk of developing heart disease, the number one cause of death in the United States.

Worst: Atomic Wings

If you like to test your limits, you might be looking at the Atomic Wings at Wingstop, their hottest sauce by far. Along with all the heat comes all the sodium, with a six-piece serving adding 1,320 milligrams to your day, or 57% of the daily value.

RELATED: Popeyes vs. KFC: Which Has the Best Bone-In Fried Chicken?

Worst: Original Hot Wings

The sauce that led the way for all the others, Original Hot is just too high in sodium for us to recommend. If you're craving these trendsetting wings, keep your portion to just a couple to avoid overdoing it on sodium.

Worst: Louisiana Rub Wings

This cajun-inspired dry rub has no added sugars, but the moderate amount of sodium of 36% of the daily value, along with 12 grams of saturated fat in a 6-piece serving, make it one we recommend limiting.

Worst: Mild Wings

Less spicy than the original, with a little less sodium, the Mild Wings still have 60% of the daily value of saturated fat and 42% of the recommended limit of sodium. The extra fat adds an extra 180 calories to these wings as well.

Worst: Hickory Smoked BBQ Wings

One of the worst wing options at Wingstop is the Hickory Smoked BBQ Wings, says Wan Na Chun, MPH, RD, CPT, owner of One Pot Wellness based in Indianapolis, IN. With 150 milligrams of sodium and 3 grams of added sugars in each wing, fitting them into a healthy diet will be tricky.

RELATED: The #1 Unhealthiest Order at 10 Major BBQ Chains

Worst: Cajun Boneless Wings

"I would skip the cajun boneless wings at Wingstop, as they are the highest sodium wing option on the menu," says Mandy Tyler, M.Ed., RD, CSSD, LD, at Nutrition By Mandy.  Each bone-in wing has 310 milligrams of sodium, which brings a six-piece serving to 81% of the total amount of sodium you should have in one day.

Sides

Best: Celery and Carrot Sticks

Why yes, you can get a daily serving of veggies in at Wingstop—a fresh side we love to see! "The veggie sticks are low in calories, rich in water and micronutrients, and provide a satisfying crunch," says Erica Baty, RDN.  For a little extra flavor, get a side of ranch dressing and dip away.

Best: Seasoned Fries

"The seasoned fries would satisfy my French fry craving while providing 495 calories and a whopping 1,530 milligrams of potassium," says Baty. While the regular fries are seasoned, they still come in at only 27% of the recommended daily limit of sodium, which is better than any other fry option on the menu.

Worst: Louisiana Voodoo Fries

The Voodoo fries have double the amount of sodium and saturated fat as the seasoned fries, thanks to the cheese sauce, ranch dressing, and cajun seasoning loaded on top. Eating these, in addition to wings, will quickly give you over a day's worth of sodium, saturated fat, and maybe even calories, depending on your unique needs.

RELATED: 10 Restaurant Chains That Serve the Best Seasoned Fries

Worst: Buffalo Ranch Fries

"The buffalo ranch fries are one of the worst sides nutritionally, as a regular serving contains over 1,700mg of sodium," says Chun. That's 74% of the amount you should be getting in an entire day. "Excessive sodium intake over time can increase the risk of health problems, including obesity and heart disease," Chun adds.

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The post The Best & Worst Menu Items at Wingstop, According to Dietitians appeared first on Eat This Not That.

A June 2015 Consensus Statement published in the Sleep Research Society journal says that regularly getting less than the recommended 7 hours of sleep each night is associated with health effects like weight gain, diabetes, high blood pressure, heart disease, stroke, and depression. Your immune system, performance, and ability to concentrate also take a hit.

While there are plenty of tips to get a better night's rest that include things like putting your phone away and establishing a relaxing bedtime routine, you can also take advantage of the power of nutrition to support your sleep efforts. You may already know what drinks or foods will sabotage your sleep, like caffeine and fatty or spicy foods, but there are plenty of beverages and foods to support a good night's sleep that you'll want to keep a steady stock of.

We spoke with dietitians and read up on the latest studies to find the best nighttime beverages to support a restful slumber. Keep reading for the eight best drinks for better sleep!

Tart cherry juice

"Montmorency tart cherries, the specific cherries found in tart cherry juice, contain melatonin, which helps regulate our natural sleep patterns," says Leah Reitmayer MS, RD, CSSD, LDN owner of Lettuce Eat Dessert.

A small study on adults with insomnia found that drinking one cup of cherry juice two times a day increased sleep time by 84 minutes compared to the test period with a placebo. While tart cherries contain melatonin, this study also found that drinking cherry juice increased the availability of tryptophan, an amino acid that works with melatonin to support sleep.

RELATED: 10 Worst Foods for Sleep

Chamomile tea

This herbal tea is naturally caffeine-free and has relaxing properties that could help you ease into a slumber if you have trouble turning your mind and worries off at night. An April 2019 review in Phytotherapy Research found that chamomile was effective at improving generalized anxiety disorder symptoms and resulted in improved sleep quality. Chamomile is also a digestive relaxant, which could help ease stomach issues like gas, bloating, or indigestion, all of which are common sleep disruptors.

Almond milk

"Almond milk is an excellent sleep-inducing beverage, backed by science showing that serotonin present in the brain can help initiate sleep," says Cheryl Mussatto MS, RD, LD, a clinical dietitian. "Serotonin levels in our central nervous system are highly dependent on tryptophan, an amino acid naturally present in both cow's milk and almond milk," adds Mussatto.

While almonds contain tryptophan, they're also a source of other sleep-promoting nutrients like melatonin and magnesium, with one cup of almond milk contributing 17 milligrams of magnesium, or 4 percent of the daily value (DV).

RELATED: People Are Drinking 'Magnesium Mocktails' for Better Sleep—'I'm Obsessed'

Decaf green tea

The health benefits of green tea steep into a good night's sleep, as long as you're drinking decaf. "Not only is green tea high in antioxidants, which help repair and protect cells, but the l-theanine in green tea has also been shown to decrease stress and anxiety, promoting more relaxing sleep, especially in terms of the speed of falling asleep," says  Alyssa Simpson RDN, CGN, CLT, owner of Nutrition Resolution in Phoenix, AZ.

A small October 2019 study published in Nutrients found that adults who took 200 milligrams of l-theanine daily had reduced sleep latency, sleep disturbance, and use of sleep medication compared to the placebo group. While a standard cup of green tea only has around 8 milligrams of l-theanine, drinking it throughout the evening may provide sleep-promoting benefits.

Milk

As it turns out, there's some truth to the age-old sleep antidote of drinking a glass of warm milk before bed. "While the calcium in milk is great for our bones and heart health, it has an important part in producing the sleep-promoting hormone, melatonin,"  says Karman Meyer, a registered dietitian and author of Eat To Sleep: What To Eat & When To Eat It for a Good Night's Sleep.

"A glass of milk also contains magnesium and potassium, which can help ease muscle cramping, a common cause of sleep disturbances, especially in older adults," says Meyer. One 16-ounce glass of low-fat milk has 13 percent the DV of magnesium and 16% the DV of potassium.

RELATED: 10 Life-Changing Products That Can Immediately Improve Your Sleep

Ashwagandha tea

Drinking a cup of Ashwagandha tea or adding ashwagandha extract to your nightly beverage could help improve your sleep in the long run. As an herb that's been used for easing stress and inducing sleep for years, recent research has shown that ashwagandha may benefit sleep for those with mild sleep disturbances and people with insomnia by reducing the time it takes to fall asleep, improving restful sleep time, and overall time of sleep.

This study was conducted over an eight-week period, and most research involving the benefits of this herb takes place over several weeks to several months, indicating that the benefits are not felt immediately but over a longer period of use.

Kefir

This tangy-tasting yogurt drink has plenty of sleep-promoting properties, from amino acids, including tryptophan, to billions of bacteria that support a healthy gut microbiome. According to an October 2019 study in PLoS One, a diverse gut microbiome is associated with increased sleep efficiency and total sleep time. This is likely related to the fact that specific gut bacteria can create serotonin, a chemical messenger that promotes sleep.

"Kefir is not only a natural source of tryptophan, a precursor to both serotonin and melatonin, but is also rich in probiotics to maintain the diversity of good bacteria in the gut to help regulate cytokine response and serotonin production," says Caroline Margolis, RDN, registered dietitian and ambassador for Lifeway Foods. If you're not sure how to enjoy this tangy drink, try it in a bedtime smoothie, over cold cereal, or mixed into a bowl of hot oats.

RELATED: 13 Best Probiotic-Rich Kefirs for Your Gut

Golden Milk

To add even more sleepy benefits to your nightly glass of warm milk, try adding a little turmeric, ginger, and honey to enjoy a soothing glass of golden milk. With the benefits of tryptophan, magnesium, and potassium from milk, you also get the digestive soothing properties of ginger and curcumin to fight inflammation.

While easing inflammation could help improve overall sleep, turmeric may have another sleep-inducing quality. A July 2021 animal study in Molecular Nutrition and Food Research found that turmeric extract increased non-rapid eye movement (non-REM) sleep in mice in a way that was similar to Doxepin, a drug used for treating insomnia. This discovery may lead to more research on turmeric's direct effect on sleep in humans, which has yet to be determined.

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While fast food can be a part of an overall healthy diet, you have to do a little digging to find the choices that align with your goals. With dietitian insights, we found the best and worst items on the menu at Bojangles to help you stay on track while enjoying your favorite Southern-style fast food. Read on for the healthiest and unhealthiest Bojangles' orders, and next, check out 35 Fast Food 'Facts' That Are Actually False.

Sandwiches

Best: Grilled Chicken Sandwich

Bojangles' Grilled Chicken Sandwich comes with a grilled chicken breast, lettuce, tomato, and mayo on a lightly toasted bun. "You save a lot of fat and calories by opting for a grilled option over a fried sandwich," says Bess Berger, RDN, CDN.

"Compared to Bo's chicken sandwich, which is fried, the grilled sandwich has 100 fewer calories, no trans fats, and 3 fewer grams of fat overall," says Katie Schimmelpfenning, RD and Founder of Eat Swim Win.

Worst: Grilled Chicken Club Sandwich

Not to be confused with the standard grilled chicken sandwich, the grilled chicken club sandwich might sound healthy, but dietitians don't recommend this pick. "With 2,130 milligrams of sodium, this sandwich almost exceeds the daily recommended value of sodium of 2,300 milligrams," says Megan Huff, RD, LD, a cardiac ICU dietitian. "It's a poor choice for your heart health, as it also ranks highest in calories, fat, and cholesterol compared to the other sandwich options," Huff adds.

RELATED: The #1 Unhealthiest Fried Chicken Dish at 10 Major Restaurant Chains

Individual Biscuits

Best: Plain Biscuit

When you're craving a Bojangles biscuit, choosing one without all the extras is your healthiest option. The plain biscuit has 6 grams of saturated fat, or 30 percent of the DV, and 34 percent of the DV of sodium. Adding additions like meat, cheese, and eggs adds additional fat and sodium, making it difficult to stay within the recommended daily limits.

Best: Sausage Biscuit

Though it's not as healthy as the plain option, adding sausage to one of Bojangle's buttermilk biscuits can make for a filling and satisfying breakfast with 15 grams of protein. While this menu item does have 50 percent of the DV for sodium and 55 percent of the DV for saturated fat, it's still one of the healthiest biscuit options on the menu.

Worst: Bacon, Egg, and Cheese Biscuit

While the bacon, egg, and cheese biscuit has 28 grams of filling protein, the hickory smoked bacon and American cheese add a lot of sodium to this breakfast sandwich. Just this one small biscuit packs an astounding 76 percent of the recommended daily limit of sodium. Enjoying this for breakfast makes for a salty start to the day.

Worst: Cajun Chicken Filet Biscuit

Adding a Fried chicken breast coated in Cajun seasonings to a biscuit makes this one of the worst items to order at Bojangles when it comes to your health, especially your heart health. One Cajun Chicken Filet Biscuit has 1,720 milligrams of sodium, three-quarters of the amount of sodium you should have in one day. Routinely eating too much sodium is associated with high blood pressure, a risk factor for heart disease and stroke.

RELATED: 21 Best Low-Sodium Fast-Food Orders, According to Dietitians

Dinners & Boneless Chicken Favorites

Best: Chicken Breast

One fried chicken breast gives you the most nutritional benefit with the least amount of sodium and saturated fat in one filling cut. You'll get 41 grams of filling and satisfying protein with only 25 percent of the DV of sodium and 50 percent of the DV of saturated fat. You can easily turn this hefty cut of all-white meat chicken into a meal by adding two healthy fixin's and a low-sugar drink.

Worst: Roasted Chicken Bites

While the roasted chicken bites aren't deep fried like the rest of the chicken on the menu, they make up for this seemingly healthy attribute with 1,610 milligrams of sodium. These chicken bites have 70 percent of the DV for sodium, making them one of the worst chicken items on the menu.

RELATED: The 10 Unhealthiest Chicken Dishes At Major Restaurant Chains

Fixin's

Best: Green Beans

"For Bojangles Fixin's, the best options are the green beans which are cooked in broth as opposed to most fixin's that are fried," says Berger. They're seasoned with plenty of flavor but only add 20 calories and 5 grams of carbohydrates to your meal with zero added fat. Plus, they count as one serving of your daily vegetables!

Best: Grits

A staple in many Southern-style meals, Bojangles grits are a creamy addition to any meal. With only 5 milligrams of sodium and no fat, they're the perfect side for anyone following a heart-healthy diet.

RELATED: 10 'Lazy' Breakfast Ideas for Weight Loss

Worst: Bo-Tato Rounds

Bo-Tato Rounds are deep-fried, seasoned potato patties—and one of the unhealthiest fixin's on the menu. You'll get 7 grams of saturated fat and 38 percent of the DV for sodium in one medium order of these potato rounds. While this doesn't sound terrible, keep in mind that these are a side dish, and when paired with any entree on the menu, you'll get more than a day's worth of fat and sodium from just one meal.

Worst: Macaroni and Cheese

Another carb-centered side dish, the Macaroni and Cheese makes the list of worst side dishes thanks to the 830 milligrams of sodium found in each small serving. This small portion of macaroni has 36 percent of your day's worth of sodium, making it difficult to stick to your daily goals.

RELATED: The 10 Unhealthiest Mac & Cheese Dishes in America

Sweets

Best: Sweet Potato Pie

As far as sweet treats go, the Sweet Potato Pie is the better of the two options available at most Bojangles restaurants. While each pie has 18 grams of sugar and 9 grams of saturated fat, you'll only get 100 milligrams (or 4 percent) of your daily value of sodium, making it a good choice for anyone watching their salt intake. It's hard to say how much actual sweet potato is used in the pie, but sweet potatoes are a good source of vitamin A, potassium, and several B vitamins, so there may be some micronutrient benefits to this dessert as well.

Worst: Bo-Berry Biscuit

The Bo-Berry Biscuit is loaded with berries and drizzled with icing, adding extra sugar and calories to the plain biscuit, which is already a higher sodium item. While you wouldn't expect a sweet to add much to your sodium count, each Bo-Berry Biscuit has 720 milligrams of sodium. "This biscuit also contains 18g of added sugar, which can contribute to a number of chronic diseases, including obesity and diabetes," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness.

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The post The 14 Best & Worst Menu Items at Bojangles appeared first on Eat This Not That.

When you're in the mood for a healthy and light soup, you'll want to be aware of five key nutrients:

• Calories: If you intend soup to be an accompaniment to your meal and not the main course, choose a soup that has under 200 calories per serving. If you're enjoying soup as the main event, a higher calorie amount is ok.

• Sodium: Restaurant soup is notoriously high in sodium. You'll have difficulty finding a soup option that has less than 20% of your daily value (DV) of sodium per cup, so just keep in mind that some soups can easily have over 75 to 100% of the recommended daily limit for sodium. The lower the better.

• Saturated fat: Soup that is loaded with cheese, bacon, ham, or has a cream base can be excessively high in saturated fat. Try choosing soup that has a broth base or gets some of its creaminess from ingredients like potatoes instead of straight cream or cheese.

• Fiber: Soup that is high in fiber will help you feel full and reach the recommended fiber goal of 14 grams per 1,000 calories. Soups that include beans and vegetables are more likely to be higher in fiber.

• Protein: Protein from meat, beans, milk, and cheese can all help you to feel full, stay full for longer, and aid in essential body processes like muscle repair and hormone production.

To take the guesswork out of your order, we spoke with registered dietitians to find the healthiest soups at popular restaurant chains that they enjoy themselves and recommend to clients.

Panera's Turkey Chili

"Turkey Chili is one of my favorites from Panera and a healthy and delicious option for anyone watching their carb, sodium, and fat intake," says Cheryl Mussatto, MS, RD, LD, a clinical dietitian. It's extra flavorful with an ancho and pasilla stock, is protein and fiber-rich with dark meat turkey, kidney beans, and chickpeas, and is packed with veggies like edamame, carrots, and tomatoes. One bowl of this hearty soup has 14 grams of fiber and 21 grams of protein for a filling and satisfying meal.

RELATED: Every Panera Soup—Ranked by Nutrition

Cracker Barrel's Turkey Noodle Soup

"The Turkey Noodle Soup at Cracker Barrel is a good choice – it's low in calories and fat and provides 16 grams of protein per cup (or 32 grams per bowl)," says Mandy Tyler, M.Ed., RD, CSSD, LD. "Consider ordering the soup as a lower-calorie appetizer option before the meal or pair a bowl of soup with a salad for a nutritious lunch," Tyler adds. While this soup is low in calories and high in protein, it does have 56% of the DV for sodium, so be mindful of this if you're following a lower sodium diet and be sure to pair it with lower sodium options.

Olive Garden's Minestrone Soup

"Olive Garden's Minestrone Soup is a tasty and nutritious option, loaded with veggies and beans for essential nutrients," says Alyssa Simpson RDN, CGN, CLT, owner of Nutrition Resolution in Phoenix, AZ. "It's a low-calorie and low-fat choice compared to other soups on the menu, offering 5 grams of protein and 4 grams of fiber per 110-calorie serving," Simpson adds. This soup is also a good choice for people limiting their sodium intake. With just 810 milligrams of sodium or 35% DV, it's a much lower sodium option than many other restaurant soups.

Zoup!'s Chicken Tortilla Soup

The Chicken Tortilla Soup at Zoup! Is packed with protein from roasted chicken and loaded up with veggies like chilis, red and green peppers, and corn. With only 120 calories, each cup has 13 grams of protein, no saturated fat, and only 33% DV of sodium, which is on the low end for this variety of soup.

RELATED: I Tried 6 Canned Chicken Noodle Soups & the Best Was Loaded with Meat & Veggies

McAlister's Deli Veggie Chili

"I love the Veggie Chili from McAlister's Deli because it has a delicious balance of vegetables and plant-based protein," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness based in Indianapolis, IN. A bowl of this chili has 14 grams of fiber and 14 grams of protein for a vegetarian option that will leave you full and satisfied. Be mindful of the sodium, as each bowl has 62% DV of this nutrient.

RELATED: The Best & Worst Menu Items at McAlister's Deli, According to Dietitians

Macaroni Grill's Tomato Basil Soup

"Macaroni Grill's Tomato Basil Soup has just 110 calories, and it packs 2 grams of fiber, 2 grams of protein, and is rich in antioxidants like lycopene," says Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition. Lycopene is an antioxidant found in tomatoes that has a variety of positive effects on heart health, including lowering inflammation and improving blood lipids and blood pressure. While this soup isn't nutritionally robust enough for a meal on its own, it's a delicious nutrient boost to enjoy alongside a salad or entree.

PF Chang's Hot and Sour Soup

PF Changs Hot and Sour Soup is a delicious low-calorie and low-fat way to start a meal, says Moushumi Mukherjee MS RDN. With broth, silken tofu, chicken, bamboo, and egg, each serving is loaded with rich flavor. Each cup serving has just 70 calories, no saturated fat, and only 25% DV of sodium. The tofu and egg also give you a small protein boost with 4 grams per cup.

RELATED: 15 Best Fruits & Vegetables for Weight Loss

Outback Steakhouse's Tasmanian Chili

"For those steering clear of beans, Outback Steakhouse's Tasmanian Chili offers a unique twist on the classic, featuring tender steak bites instead of traditional ingredients," says Jessie Hulsey RD, LD, an Atlanta-based registered dietitian and creator of Health Down South. "This spicy soup provides a protein-packed punch, offering 12 grams of protein and 200 calories per cup," Hulsey adds.

Pret a Manger's Moroccan Lentil Soup

"Pret a Manger's Moroccan Lentil Soup is a great choice for those looking for a vegan or vegetarian option, says Claire Rifkin, MS, RDN, an NYC-based women's health dietitian and founder of the Telehealth private practice Claire Rifkin Nutrition. "It contains 13 grams of dietary fiber from lentils, aiding in satiety, and is notably low in sodium, making it a health-conscious choice," Rifkin adds.

RELATED: 11 High-Fiber Lunches That Keep You Full

LongHorn Steakhouse's Shrimp and Lobster Chowder

"LongHorn Steakhouse's Shrimp and Lobster Chowder is a creamy indulgence at just 190 calories and 8g protein per cup," says Hulsey. "Packed with shrimp, lobster, corn, red bell peppers, and potatoes, it's a delicious option when looking for a comforting and satisfying side," Hulsey adds. These ingredients help this chowder taste rich without going overboard on sodium or saturated fat. Each serving has just 30% DV of saturated fat and 25% DV of sodium.

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

Bagged popcorn can be an incredibly healthy and tasty snack, often high in fiber, low in fat, and low in sodium. It's recommended that adults make half of their grain intake whole grains, and snacking on a bowl of popcorn is an easy and delicious whole-grain choice. But it can also come covered in ingredients like caramel, cheese, chocolate, and more that add nutrients you may not want as much of, like added sugars, fat, and salt.

We spoke with dietitians to find what popcorn they eat themselves and recommend to clients for a healthy and satisfying snack as well as the ones they would avoid based on the nutrition they provide.

How we chose the best healthy bagged popcorn

Here are a few of the guidelines we used to find the best bagged popcorn on the market:

• Less than 200 milligrams of sodium. For a snack that's mostly corn, fat, and salt, the sodium can add up quickly if you're not careful. We chose popcorn that has less than 200 milligrams of sodium per serving to provide under 8% of the DV for sodium. Too much sodium in your diet can increase your risk of high blood pressure, heart disease, and stroke.

• Minimal added sugar. Most bagged popcorn on our list has no added sugar unless you're looking for a sweet and salty variety like kettle corn. While some sweet popcorn can have over 10 grams of added sugar per serving, it's best to choose one that's as low as possible in this added ingredient. The Dietary Guidelines for Americans recommends limiting added sugar intake to less than 10% of your daily calories, or 50 grams on a 2,000-calorie diet.

• High in fiber. Corn is a whole grain that can help you meet your daily fiber needs. Snacking on popcorn that has at least 2-4 grams of fiber per serving is a great way to meet your fiber goals. The Dietary Guidelines recommend 14 grams of fiber for every 1,000 calories eaten.

7 Best Bagged Popcorns

Best: Live Love Pop Truffle Salt Popcorn

Live Love Pop Truffle Salt Popcorn is full of flavor with minimal sodium and no added sugars. Four cups of this bagged popcorn adds only 0.5 grams of saturated fat and 100 milligrams of sodium, or 4% DV to your day. You won't miss the extra salt with the deliciously light truffle flavor.

RELATED: 10 Best 100-Calorie Snacks for Weight Loss

Best: Boom Chicka Pop Light Kettle Corn

"Boom Chicka Pop Light Kettle Corn is extremely satisfying and delicious," says Alyssa Smolen, MS, RDN, CDN, an NJ-based content creator and dietitian. While this popcorn does have 5 grams of added sugars in 3 ¼ cups of popped popcorn, it's the perfect amount of sweetness to satisfy a craving with the added benefit of 3 grams of fiber and 2 grams of protein from whole grain popcorn.

Best: Pipcorn Sea Salt Mini Popcorn

Pipcorn Sea Salt Mini Popcorn is about half the size of regular popcorn as it's made from heirloom, non-GMO corn. With only 3 ingredients: corn, olive oil, and sea salt, this poppable snack is vegan, gluten-free, and has 21 grams of whole grains in each serving. We love the lower sodium (only 7% of the DV) and 3 grams of fiber each serving of this popcorn has to offer!

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

Best: Simply Smartfood Sea Salt

"Simply Smartfood Sea Salt is a great popcorn option that you can find in almost any grocery store," says Alyssa Pacheco, RD from The PCOS Nutritionist Alyssa. "It's not only tasty, but it has only popcorn, sunflower oil, and sea salt for ingredients and gives you 2 grams of fiber per serving," Pacheco adds.

Best: LesserEvil Himalayan Pink Salt

"I love popcorn from LesserEvil because they are made with 3 simple ingredients: organic popcorn, coconut oil, and Himalayan pink salt," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness based in Indianapolis, IN. While this popcorn does have 5 grams of saturated fat from coconut oil, this fat, along with the 4 grams of fiber, may help you feel satisfied from a small bowl of popcorn.

"Three cups of popcorn is a serving, and I often pair it with string cheese or pistachios for a little extra protein for that perfect bedtime snack combo," says Karman Meyer, RDN, LDN, author of Eat To Sleep: What To Eat & When To Eat It for a Good Night's Sleep.

Best: Skinny Pop White Cheddar

"Skinny Pop is one of my top picks for bagged popcorn for a convenient snack that is relatively low in carbs and high in fiber," says Lindsay Cohen RD, LD, CDCES from ABC Nutrition Solutions.  With the Skinny Pop White Cheddar Popcorn, you get to enjoy intense white cheddar flavor with only 160 milligrams of sodium, or 7% DV, and no added sugars. Plus, it's dairy-free and vegan-friendly!

Best: Trader Joe's Organic Popcorn with Olive Oil

"Trader Joe's Organic Popcorn with Olive Oil is one of the most underrated snacks at TJ's," says  Katie Schimmelpfenning, RD and Founder of Eat Swim Win. In this popcorn, you'll find only organic popcorn, organic extra virgin olive oil, and sea salt. "The heart-healthy olive oil adds a rich savory taste that is much more satisfying than plain popcorn," Schimmelpfenning adds.

RELATED: I Tried 9 Trader Joe's Wines Under $15—& One Was Worth Every Penny

3 Worst Bagged Popcorns

Worst: G.H. Cretor's Cheese and Caramel Mix

"I have to vote G.H. Cretor's Cheese and Caramel Mix as one of the worst bagged popcorns for your health," says Vanessa Imus, MS, RDN of Integrated Nutrition for Weight Loss in Bothell, Washington. Each serving of this popcorn is just 1 ¼ cups (much less than most other bagged popcorn) and has 13 grams of added sugars. Pair that with only 1 gram of fiber, and this caramel and cheese corn is one of the least healthy bagged popcorns on the market.

Worst: Lance's Movie Theater Butter Popcorn

"With 11 grams of fat 2.5 cups serving, Lance's Movie Theater Butter Popcorn is on the unhealthier side when it comes to bagged popcorn," says Megan Huff, RD, LD, Cardiac ICU Dietitian. With a serving size smaller than most bagged popcorn, just 2.5 cups have 11% of the DV for sodium as well, making it easy to go overboard if you're enjoying a bowl at a time.

RELATED: 11 Healthiest Microwave Popcorn Brands—and 7 You Should Avoid

Worst: Pop Daddy Smoked Gouda Popcorn

While you can't deny the unique and delicious flavor of Pop Daddy Smoked Gouda popcorn, the 350 milligrams of sodium per serving has us thinking twice before snacking. Just one serving of this snack has 15% of the DV for sodium.

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The post 10 Best & Worst Bagged Popcorns, According to Dietitians appeared first on Eat This Not That.

While most menu options appear nutrient-rich and healthy with their bright colors and fresh ingredients, there are some selections you may want to steer clear of if you're on a health journey this year. We asked dietitians what the best and worst choices are on the menu at First Watch so you can eat your next brunch while confidently staying on track with your health goals.

Juice bar & iced coffee

Best: Kale Tonic Fresh Juice

While drinking the kale tonic fresh juice by itself won't leave you full and satisfied, it's a great addition to a high-protein breakfast. Filled with kale, apples, cucumber, and lemon, you'll get plenty of vitamins, minerals, antioxidants, and natural sweetness without added sugars.

Worst: Honey Caramel Crunch Iced Coffee

"The honey caramel crunch iced coffee is the worst choice from the juice bar and iced coffee selections," says Megan Huff, RD, LD, Atlanta-based registered dietitian. "With 370 calories and 64 grams of sugar, this coffee is a sugar bomb and will spike your blood sugar," Huff adds. With ingredients like Heath bar, salted caramel sauce, and sweet cream, it's no wonder a serving of this iced coffee has 128 percent of the recommended daily limit for added sugars.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Healthier Side

Best: Steel Cut Oats

First Watch's steel-cut oats are an excellent base for a filling and satisfying breakfast. "For just 300 calories, you get a nice dose of soluble fiber to help lower cholesterol and manage blood sugar and appetite," says Lisa Andrews, MEd, RD, LD. Then choose your toppings from banana, strawberries, pecans, brown sugar, and low-fat milk for the nutrients provided above. Just be sure to skip the blueberry muffin that comes with it, as it will add another 460 calories and 33 grams of sugar.

RELATED: Exactly How Much Oatmeal To Eat To Reap Its Amazing Benefits

Best: Avocado Toast

"Complete with whole grain artisan bread, fresh avocado, cage-free eggs, lemon, and herbs, the avocado toast is a great choice from the healthier side selections," says Sheri Berger, RDN, CDCES. "It is a balanced breakfast that is rich in protein, healthy fats, and complex carbs to give your morning an energizing jumpstart," Berger adds.

Egg-sclusives

Best: Smoked Salmon Benedict

The Smoked Salmon Benedict is a surprisingly lighter choice from the menu's Egg-sclusives section—poached eggs and hollandaise, complete with protein and omega-3-rich salmon and nutrient-rich tomatoes, onions, and greens (on the side), says Berger. The balance of carbohydrates, fat, and protein in this meal will leave you feeling full and satisfied for hours after you've eaten the last bite.

RELATED: 11 Foods That Keep You Fuller, Longer

Best: Florentine Benedict

"The Florentine Benedict is a nutrient-rich, balanced breakfast that still feels special when going out for brunch," says Meggie Connelly MS, RD, LDN PCOS Dietitian & Culinary Nutritionist. "This dish will keep you full, satisfied, and energized with 21g protein, healthy fats from the avocado, lots of fiber from the veggies, and a moderate amount of carbs," says Connelly.

Worst: Chickichanga

The Chichichanga has every breakfast food you'd want in one dish: eggs, chicken, chorizo, cheese, avocado, potatoes, and a warm tortilla. Unfortunately, it also comes with 145 percent of the daily value (DV) for sodium—about 1,000 milligrams more than you should have in an entire day!

Not only is it high in sodium, but it has a significant amount of fat, including 26 grams of saturated fat, or 130 percent DV.

Worst: Parma Hash

The parma hash could provide enough calories in one meal than some people eat in an entire day, as well as over 1,000 milligrams more sodium and 6 grams more saturated fat than is recommended. While it has fresh, nutrient-rich ingredients like crimini mushrooms, onions, tomatoes, and eggs, the seasoned potatoes, Italian sausage, and three types of cheese make this dish one you may want to skip.

Omelets & fritattas

Best: Morning Market Veg Omelet

"The Morning Market Veg Omelet is a great breakfast selection to get in protein and vegetables," says Sarah Alsing, MS, RD of Delightfully Fueled. With vegetables like zucchini, mushrooms, shallots, kale, and tomatoes, this dish provides fiber and a variety of micronutrients. "The eggs and goat cheese provide protein and fat to keep you satiated," says Alsing. This is one of the lower sodium options on the First Watch menu as well, with only 732 milligrams of sodium, as long as you skip the toast that comes with it.

RELATED: 10 Breakfast Chains That Serve the Best Omelets

Worst: Inspired Italian Omelet

The Inspired Italian Omelet is a high-protein option with eggs as well as Italian sausage, but the high amount of sodium should have you proceed with caution. With 84 percent DV of sodium in just the omelet alone, it will be difficult to stay on track for the rest of the day. The World Health Organization estimates that 1.89 million deaths each are associated with diets high in sodium. While a salty meal here or there isn't likely to cause harm in a healthy person, routinely eating high-sodium meals may have undesired health effects.

From the Griddle & Classic Favorites

Best: Belgian Waffle with Butter & Mixed Berry Compote

The Belgian Waffle is one of the healthiest griddle options that is still super satisfying. By skipping the syrup and slathering your waffle in mixed berry compote, you save 150 calories and 39 grams of sugar.

RELATED: 12 Best & Worst Frozen Waffles on Grocery Shelves, Say Dietitians

Worst: Lemon Ricotta Pancakes

If you feel like eating dessert for breakfast, First Watch's lemon ricotta pancakes are precisely that. Two pancakes topped with whipped ricotta and loaded with berries, lemon curd, powdered sugar, and syrup add up to 92 grams of sugar, most of which is likely to be added sugars.

Not only does this breakfast go overboard on sweetness, but it will also add 1,630 milligrams of sodium to the first meal of the day, or 71 percent DV. While you may expect higher sodium in meals that include bacon or sausage, it sneaks into this excessively sweet breakfast.

Salads & Power Bowls

Best: Pesto Chicken Quinoa Bowl

"The Pesto Chicken Quinoa Bowl has 31 grams of protein from quinoa and lean chicken and is packed with veggies such as kale, tomatoes, and shredded carrots," says Lindsay Cohen, RDN, LDN, CDCES from ABC Nutrition Solutions. Not only does quinoa provide some of the protein and fiber of this dish, but it's also a good source of micronutrients like magnesium, folate, and phosphorus.

Worst: Sweet Honey Pecan Salad

It's hard to claim a salad loaded with greens, avocado, carrots, pecans, and tomatoes is the worst thing you could eat, but the Sweet Honey Pecan Salad is still the least healthy of the First Watch salad options. Leave off the honey dijon dressing, and you'll save yourself 41 grams of added sugar, making it a much healthier option. Get the dressing on the side and use half of it to get all the flavor while still having around 20 grams of added sugar!

Sandwiches

Best: Market Veggie Sandwich

The Market Veggie Sandwich is a tasty way to get a serving or two of vegetables into your day, with plenty of roasted mushrooms, zucchini, spinach, and basil pesto sandwiched between two slices of whole grain bread. Even without meat, this sandwich packs an impressive 24 grams of protein to help you feel full and satisfied.

RELATED: 36 Best Vegan Proteins To Crush Cravings & Feel Full

Worst: Roast Beef and Havarti

With roast beef, horseradish Havarti cheese, roasted onions, tomatoes, and arugula all pressed between two slices of parmesan-crusted sourdough, the Roast Beef and Havarti has too much sodium and saturated fat for us to recommend. Each sandwich has 125 percent DV sodium and 110 percent DV saturated fat. Diets high in saturated fat and sodium are associated with higher risks of heart disease and stroke, among other chronic health conditions.

Sides & Small Plates 

Best: Fresh Seasonal Fruit

Fresh, seasonal fruit is a classic side option that can help you reach the recommended five servings of fruits and vegetables per day, the number that studies have found related to a lower risk of early death. While this dish does have 16 grams of sugar, they're natural sugars found in fruit, not added sugars.

Best: Lemon Dressed Organic Mixed Greens

Choose this side dish for better brain power. A January 2018 study in Neurology found that eating one serving of leafy greens per day can help slow cognitive decline associated with aging. These greens have a flavorful lemon dressing and just 2 grams of sugar, making them a fresh and nourishing choice.

RELATED: 9 Brain-Boosting Foods to Enhance Your Cognitive Function

Worst: Million Dollar Bacon

In just four slices, the Million-Dollar Bacon has 20 grams of added sugar. "An excessive intake of sugar consumption leads to a higher risk of chronic diseases including diabetes, obesity, and heart disease," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness. One serving also adds 17 percent DV of sodium and 20 percent DV of saturated fat.

RELATED: What Happens to Your Body When You Eat Bacon

Worst: Biscuits and Gravy

This side dish is too high in calories, fat, and sodium to fit in with an actual meal. With just this side alone, you're getting 58 percent DV of sodium and 60 percent DV of saturated fat.

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Unfortunately, not all of the foods sold in bulk and by the pound at Sam's Club are the healthiest choices. Food high in saturated fat, sodium, and added sugars can be found everywhere, from the freezer chests to the snack aisles (and every floor-to-ceiling aisle in between). These are some of the unhealthiest foods at Sam's Club that dietitians want you to think twice about before buying!

Red Lobster Cheddar Bay Biscuits

"My suggestion is to skip the Red Lobster Cheddar Bay Biscuits," says Lisa Andrews, MEd, RD, LD. "One biscuit may be only 150 calories but has 6 grams of saturated fat (30% of the Daily Value (DV)) in addition to 500 mg of sodium (22% of the DV)," Andrews adds. Keep this in mind if you think you may enjoy more than one small biscuit with dinner, as the fat and sodium add up quickly.

RELATED: 10 Best Sam's Club Foods to Buy for Weight Loss

Real Good Foods Bacon Wrapped Spinach Artichoke Stuffed Chicken

I would avoid the Real Good Foods Bacon Wrapped Spinach Artichoke Stuffed Chicken at Sam's Club," says Mandy Tyler, M.Ed. , RD, CSSD, LD. "One piece of chicken provides 440 calories, 13 grams of saturated fat, and 1,090 mg of sodium," says Tyler. Diets high in saturated fat can lead to elevated LDL cholesterol, which increases the risk of heart disease and stroke. With 65% DV of saturated fat from the bacon, cheese, and cream, it's an unhealthy dinner option.

Member's Mark Five Cheese Bacon Macaroni

Member's Mark Five Cheese Bacon Macaroni is a decadent freezer meal that's loaded with pieces of bacon and a creamy combination of 5 types of cheeses. With all of that flavor and creaminess comes 65% DV of saturated fat and 35% DV of sodium in each cup. If you're enjoying this as a side dish, it will be nearly impossible to stay within your daily limit for these nutrients.

RELATED: The 10 Unhealthiest Mac & Cheese Dishes in America

Member's Mark Tropical Trail Mix

Trail mix can be an excellent source of quick energy, protein, and quality carbohydrates, but Member's Mark Tropical Trail Mix is too heavy on sugar and light on the nutrients we want in a trail mix. With 11 grams of added sugars in each ¼ cup serving and only 1 gram of protein, this trail mix is more likely to spike your blood sugar than give you the long-lasting energy you'd want from a quick and convenient snack mix.

Member's Mark Chicken Pot Pie

At its core, chicken pot pie is a mix of chicken, vegetables, broth, and a layer of pie crust, which doesn't seem like a terrible choice for comfort food.  Member's Mark Chicken Pot Pie has 12 grams, or 60% DV of saturated fat and 880 milligrams of sodium in just 1/12 of the pie. All of the extra salt and shortening used in this prepared chicken pot pie meal have us looking for healthier alternatives.

RELATED: I Tried 8 Frozen Pot Pies & 2 Brands Were Tough to Beat

Hormel Mary Kitchen Corned Beef Hash

Hormel Mary Kitchen Corned Beef Hash makes it easy to serve this popular breakfast food on holidays like St. Patrick's Day, Thanksgiving, or Christmas, but one look at the nutrient label has us looking for healthier alternatives. This popular breakfast food has 50% DV of saturated fat and 40% DV of sodium. Starting your day with this breakfast food will make it hard to get off on the right foot.

Wolf Brand "No Bean" Chili

Wolf Brand "No Bean" Chili is a mix of beef, pork, tomato, and oats, which may sound like a healthy combination. And it may be, except for the 950 milligrams of sodium that also come with each cup in addition to 11 grams of saturated fat.

Member's Mark Beef Franks

The Member's Mark Beef Franks are among some of the unhealthiest hot dogs, with over 50% of the DV for saturated fat and 45% of the DV for sodium in just one link. While they're free from MSG, by-products, or artificial colors or flavors, the high sodium makes it hard to fit these Franks into a balanced diet.

Ajinomoto Pork Miso Ramen Bowls

Ajinomoto Pork Miso Ramen Bowls include all the toppings like pork, vegetables, and sesame seeds, all swimming in miso broth and ramen, but at the cost of a whole lot of sodium. One serving of this soup has 1,820 milligrams of sodium or 79% of the amount you should have in just one day. Not only does too much sodium lead to high blood pressure, but it also affects blood vessels, heart, kidney, and brain health.

Member's Mark Sweet Potato Casserole

Sweet potatoes are loaded with vitamin A, including the potent antioxidant, beta-carotene, but Member's Mark Sweet Potato Casserole has too much sugar to count as a healthy choice. Just a half-cup serving has 27 grams of added sugars, over 50% of the recommended daily limit.

Jimmy Dean Sweet Maple Griddle Cake Breakfast Sandwich

Jimmy Dean Sweet Maple Griddle Cake Breakfast Sandwich may be a convenient breakfast option, with its sausage, egg, and cheese wrapped in a pancake, but it's far from healthy. With 35% DV saturated fat, 30% DV sodium, and 20% DV added sugars, you'd be better off making your own breakfast sandwich at home.

RELATED: Here's How Many Calories You Should Eat at Breakfast to Lose Weight

Member's Mark Honey Vanilla Greek Yogurt

Yogurt is an incredibly healthful and beneficial food with its live active cultures that help support a healthy gut microbiome. Member's Mark Honey Vanilla Greek Yogurt is one of the unhealthiest yogurts you can buy at Sam's Club with the incredibly high amount of sugars added to it. Just a ⅔ cup serving has 15 grams of added sugars and it includes only 7 grams of protein. Instead, choose a yogurt with less than 5 grams of added sugars and a variety like Greek or Skyr, which has higher protein, making it a more balanced snack.

Joyba Bubble Green Tea Variety Pack

Some of the unhealthiest foods are disguised to look like healthy choices, and Joyba Bubble Green Tea Variety Pack is one of them. With claims like "No artificial flavors or sweeteners" and Non-GMO and Non-BPA plastered on the box, you may be fooled into thinking this green tea drink is a healthy beverage. But one look at the label, and you can see it's not much different than drinking a bottle of pop. Each serving has 30 grams of added sugars or 60% of what you should be limited to in a day.

Member's Mark Buffalo Style Chicken Dip

Member's Mark Buffalo Style Chicken Dip may look innocent by sneaking a peek at the label, but just two tablespoons has 13% DV of sodium and saturated fat each. By most people's dip standards, that's enough to scoop with only a few chips. If you plan on eating more than a small scoop, the sodium and fat in this dip add up quickly.

Member's Mark Chicken Enchiladas

You may think that prepared meals are a healthier choice than frozen packaged meals, but they can be just as high in fat or sodium. Member's Mark Chicken Enchiladas are one of the worst offenders when it comes to sodium and saturated fat. Just one-half of an enchilada has 60% DV of saturated fat and 68% DV of sodium.

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The post The 15 Unhealthiest Foods at Sam's Club, Say Dietitians appeared first on Eat This Not That.

How we chose the healthiest frozen pasta dishes

Here are some considerations when choosing a healthy frozen pasta dish from the grocery store:

• Keep the sodium under 25% of the DV. Frozen meals, especially ones that have added sauces, can come with a lot of sodium added to them. Diets high in sodium are associated with high blood pressure and can increase your risk of heart disease and stroke.

• Be mindful of saturated fat. While the research isn't as clear as we once thought, the guidelines still stand that saturated fat should be limited to 10% or less of your daily calories. Choosing a pasta dish with less than 30% of the recommended limit for saturated fat can help you stay on track.

• Fill up on fiber. Not only can fiber help lower your cholesterol, help manage blood sugar, and keep you regular, but it also helps you feel full and satisfied after eating, which can help you eat less overall.  Prioritize frozen pasta that includes whole grains, lentils, vegetables, peas, and other high-fiber plant foods instead of just enriched noodles with meat and cheese.

5 Best Frozen Pasta Dishes

Best: Trader Joe's Japchae Glass Noodle & Vegetable Stir Fry

Trader Joe's Japchae Glass Noodle & Vegetable Stir Fry is heavy on vegetables and is ready to eat in just five minutes. "I like that it's a convenient meal with just 6 grams of fat per serving and contains a variety of vegetables," says Lisa Andrews, MEd, RD, LD. The only downfall to this frozen pasta is its lack of protein. One serving has only 1 gram, so Andrews recommends adding chicken or shrimp to make it a balanced meal.

RELATED: I Tried 9 Trader Joe's Frozen Pastas & The Best Was Creamy & Delicious

Best: Amy's Vegetable Lasagna 

For a low-calorie and filling vegetarian pasta meal, Amy's Vegetable Lasagna takes the cake. Loaded with vegetables like zucchini, onions, spinach, carrots, and plenty of rich ricotta cheese, you won't even miss the meat in this dish. The low-fat ricotta and mozzarella cheese adds a decadent flavor and texture with only 4 grams of saturated fat.

Best: Birdseye Veggie Pasta Rotini Marinara

Birds Eye Veggie Pasta Rotini Marinara uses noodles made from lentils and zucchini to help you get a little more veggie into your day. Each serving has 2 grams of fiber, 8 grams of protein, and only 250 milligrams, or 11% DV of sodium. Plus, each serving of this vegetarian pasta has 15% DV of iron.

RELATED: 25 Best Frozen Foods at Costco Right Now

Best: Lean Cuisine Frozen Balance Bowls Creamy Pasta Primavera

I love Lean Cuisine Frozen Balance Bowls Creamy Pasta Primavera because it has 1 cup of vegetables in it, which adds fiber to help you feel full longer," says Sarah Alsing, MS, RD owner of Delightfully Fueled. "To make it a more satisfying meal, I add additional protein with shrimp, chicken, or chicken sausage," says Alsing.

Best: Caulipower Linguini Cauliflower Pasta

Taking it to the basics, this Frozen Linguini Cauliflower Pasta is a gluten-free pasta that's frozen, ready for you to heat up and dress however you'd like. It's made from cauliflower, corn, potato, rice, and lentils, so while it's not low-carb, it has 5 grams of fiber preserving, is gluten-free, wheat-free, and ready in just 3 minutes.

5 Worst Frozen Pasta

Worst: Stouffer's Lasagna with Meat Sauce

Stouffer's Lasagna with Meat Sauce has almost 1,000 milligrams of sodium per serving, making it one of the least healthy pasta dishes you can buy.

RELATED: 9 Best & Worst Frozen Lasagnas, According to Dietitians

Worst: Michael Angelo's Three Cheese Baked Ziti

A frozen pasta dish that's loaded with fat and sodium, Michael Angelo's Three Cheese Baked Ziti isn't worth it from the standpoint of health. One serving has 44% DV of sodium and 60% DV of saturated fat.

Worst: Bertolli Pasta Sides Four Cheese Ravioli

Four Cheese Ravioli has 65% of the daily value for saturated fat and 47% DV of sodium. Advertised as a "side dish," this pasta has enough calories to count as a full meal and half a day's worth of saturated fat and sodium.

Worst: Marie Callender's Fettuccini with Chicken and Broccoli

While healthier than her pot pies, Marie Callender's Fettuccini with Chicken and Broccoli has too much sodium to qualify as a healthy frozen pasta. We love that a side of broccoli is included, but along with many processed, frozen meals, it's too high in sodium for us to recommend. One serving of this dish has 1,040 milligrams of sodium or 45% of the DV.

RELATED: 10 Best & Worst Frozen Breakfast Bowls, According to Dietitians

Worst: Devour Buffalo Style Chicken Mac and Cheese

Buffalo sauce is notorious for being salty, but when it's added to a frozen mac and cheese meal, it's more sodium than we can take. One serving of Devour Buffalo Style Mac and Cheese has 1,740 milligrams of sodium or 76% of the recommended daily limit.

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The post 10 Best & Worst Frozen Pasta Dishes on Grocery Shelves, According to Dietitians appeared first on Eat This Not That.