Before we get into these tasty breakfast ideas, let's chat about some key pointers. When putting together a calorie-friendly weight-loss breakfast, there are a few tips to keep in mind.

• Incorporate protein. A piece of fruit or buttered toast won't cut it. Protein is a filling nutrient that can also slightly boost your metabolism during digestion. Make sure to include a quality source of protein in your breakfast. Yogurt, cottage cheese, eggs, and nut butter are excellent examples to consider.
• Enjoy produce. Fruit tends to be the more common source of produce at breakfast, but avocado toast topped with greens and tomato, or a breakfast taco with sautéed bell peppers, are great ways to incorporate veggies into your first meal of the day. Produce is full of fiber, another filling nutrient that can also support sustained energy. Make sure to get a fist-sized portion of produce at breakfast.
• Limit sugar. Breakfast cereals, bars, and coffee drinks are notorious for packing large amounts of added sugar. This ingredient is an empty source of calories and may slow down your weight-loss progress. A little added sweetener is fine, but try to keep it under 5 grams at breakfast, and use fruit and spices to add natural sweetness and flavor to your breakfast.

Now, let's dive into the six best weight-loss breakfasts under 400 calories. Keep reading to learn all about them, and when you're finished enjoying breakfast, check out I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits.

Avocado Toast with Smoked Salmon

369 calories, 18 g fat (3 g saturated fat), 736 mg sodium, 26 g carbs (9 g fiber, 2 g sugar), 22 g protein

Creamy avocado spread over toast is a popular breakfast idea, but this staple falls short in protein content. To remedy this, add some smoked salmon for easy protein incorporation. The combination of avocado and salmon creates a breakfast that's loaded with healthy fats, not to mention plenty of fiber. Add a few thick slices of tomato or some arugula for a boost of nutrients and a serving of produce.

INGREDIENTS:

• ½ avocado (161 calories)
• 1 slice multi-grain bread (109 calories)
• 3 oz smoked salmon (99 calories)

HOW TO MAKE IT:

Toast your bread to the desired doneness. Mash your avocado, and spread it over your toast. Top with smoked salmon and veggies of choice.

RELATED: People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'

Breakfast Tacos

387 calories, 20 g fat (10 g saturated fat), 588 mg sodium, 20 g carbs (5 g fiber, 2 g sugar), 23 g protein

You may not automatically think of breakfast tacos as being weight loss-friendly, but they can be made in a way that supports your goals. Eggs are a great source of protein, and the whole wheat tortilla provides excellent fiber content. Add in some extra protein from cheese and a boost of nutrients and fiber from spinach, and you have a well-rounded meal.

INGREDIENTS:

• 2 eggs, large (143 calories)
• ¼ cup Mexican cheese, shredded (110 calories)
• 1 cup spinach (7 calories)
• 1 whole wheat tortilla (127 calories)

HOW TO MAKE IT:

Crack the eggs into a small bowl, and whisk. Meanwhile, heat a pan over medium-high heat. Add cooking spray as needed. Once heated, pour in the eggs, and cook to scramble. Once cooked, add in the cheese, and allow it to melt. Then, add the spinach, and allow it to wilt. Serve your egg mixture in a tortilla, and top with salsa or hot sauce as desired.

RELATED: The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By

Oatmeal with Strawberries and Nut Butter

391 calories, 18 g fat (2 g saturated fat), 159 mg sodium, 44 g carbs (9 g fiber, 9 g sugar), 13 g protein

Oatmeal is known for its fiber content and versatility. When paired with fruit, you get even more fiber, and the incorporation of nut butter brings healthy fats and protein into the meal. You could even add a partial serving of protein powder to your oatmeal if you are interested in a higher protein option that still keeps you around 400 calories.

INGREDIENTS:

• ½ cup old-fashioned rolled oats (154 calories)
• 2 Tbsp. peanut butter (188 calories)
• 1 cup strawberries, halved (49 calories)

HOW TO MAKE IT:

Follow the package directions for making your oatmeal with water. Once cooked, mix in your nut butter until well distributed, and top with strawberries. Add a dash of cinnamon for extra flavor, if you'd like.

RELATED: People Are 'Souping' for Weight Loss & Say It Can Get You a Flat Belly Fast

Smoothie

360 calories, 5 g fat (0 g saturated fat), 71 mg sodium, 45 g carbs (7 g fiber, 30 g sugar), 31 g protein

Smoothies are a great way to pack all of your breakfast components into one vessel. This recipe gets its protein from a whey protein powder, but you could easily swap it for a protein powder of your choice. Just avoid options with excessive added sugar, and compare varieties for protein and fiber content.

INGREDIENTS:

• 1 banana, sliced (122 calories)
• 1 cup frozen berries (63 calories)
• 1 Tbsp hemp seeds (55 calories)
• 1 cup kale (7 calories)
• 1/3 cup whey protein powder (113 calories)
• Water as needed

HOW TO MAKE IT:

In a blender, combine your fruit, hemp seeds, kale, protein powder, and about ½ cup of water. Start blending, and slowly add water as needed to achieve your desired consistency.

RELATED: 10 Best Weight Loss Lunches That Are 400 Calories or Less

Yogurt Parfait

330 calories, 14 g fat (3 g saturated fat), 78 mg sodium, 31 g carbs (5 g fiber, 21 g sugar), 25 g protein

A parfait is easily customizable, allowing you to incorporate your favorite fruit and toppings. This simple recipe includes fruit and nuts as mix-ins, which both provide fiber. The nuts also contribute healthy fats and a little protein to add to the notable content of the yogurt. You can go with a flavored yogurt here, but beware of sugar and choose options with fewer than 5 grams of added sugar per serving.

INGREDIENTS:

• 1 container Greek yogurt, plain, low-fat (146 calories)
• 1 cup blueberries (84 calories)
• 2 Tbsp walnuts, chopped (100 calories)

HOW TO MAKE IT:

In a bowl, spoon in your yogurt and top with berries and walnuts. Add a dash of cinnamon or vanilla extra for flavor, if you like.

Bagel Thin with Cream Cheese, side of Cottage Cheese and Fruit

377 calories, 6 g fat (3 g saturated fat), 673 mg sodium, 55 g carbs, 8 g fiber, 24 g sugar), 19 g protein

A traditional bagel can set you back well over 300 calories and 50 grams of carbs with little fiber in return. Bagel thins are a great alternative for a fraction of the carbs and calories. Top with light cream cheese for a healthier twist on a classic, and pair it with a side of cottage cheese with diced pears. This combination makes for a hearty meal with plenty of textures and flavors to enjoy, all for under 400 calories.

INGREDIENTS:

• 1 multi-grain bagel thin (115 calories)
• 1 Tbsp cream cheese, light (60 calories)
• ½ cup cottage cheese, 2% (90 calories)
• 1 pear, diced (112 calories)

HOW TO MAKE IT:

Toast your bagel to the desired doneness. Spread with cream cheese. In a bowl, add your cottage cheese, and top with diced pears. Enjoy!

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The post 6 Best Weight-Loss Breakfasts Under 400 Calories appeared first on Eat This Not That.

In decades past, refined sugars were the primary sweeteners on grocery shelves. They may still be some of the most common options, but because more and more people are looking for lower-calorie options, the sugar-alternative market has exploded in recent years.

With numerous options available, all touting different qualities, from calorie content to taste and usage, it can be confusing to know what to choose. To simplify your shopping, we have narrowed the options down to the six healthiest sweeteners, as well as six to avoid. Read on to learn more, then check out the 12 Best Low-Sugar Desserts on Grocery Shelves.

The Best Sweeteners

Best: Dates

Although it might not be the best sweetener when it comes to your morning coffee because of the texture, pureed dates make a great addition to baked goods. Not only do dates provide the sweetness you are looking for in your cookies and muffins, but they also pack important nutrients.

Fiber is one of the most notable nutrients in dates with nearly 2 grams in a single date. To use dates in your baking, start by creating a paste. You can do this by combining about 2 cups of pitted dates and ½ cup of water in a food processor. Pulse the ingredients, occasionally scraping down the sides, until you've created a paste. Use your date paste in a 1:1 ratio in place of granulated sugar in baked goods recipes.

RELATED: What Happens to Your Body When You Cut Out Sugar

Best: Allulose

A newer sweetener on the market, allulose has a similar texture and flavor to sugar with far fewer calories and grams of carbohydrates. This sugar substitute is naturally found in only a few foods, including wheat and figs, and provides about 1/10 of the calories in granulated sugar. This makes it a great option for those needing to watch their sugar intake, like diabetics, and individuals wanting to enjoy a sweet flavor for fewer calories.

One study even noted more fat loss experienced in those eating allulose daily compared to the group consuming sucralose, a popular sugar substitute. Although a newer option on the market, allulose doesn't appear to be associated with negative health outcomes and appears to be a safe option. However, more research is needed to understand the long-term outcomes of using this sweetener.

Best: Honey

When you are looking to add sweetness to a cup of coffee or tea, honey may come to mind as a healthier alternative to sugar. There may be some truth to this, however, excess calories in any form should be monitored to maintain a healthy weight.

When considering using your calories on a sweetener, honey may be a better option than sugar for a few reasons. First, honey is sweeter than sugar because it contains a higher percentage of fructose. This means you can get away with a smaller portion, and in turn, lower your calorie count, while still reaching your desired sweetness. Honey also has antimicrobial properties and may be able to reduce allergy symptoms. These unique features, in addition to helping you use fewer calories, make honey a healthier alternative to sugar.

RELATED: 25 Healthy, Low-Sugar Soda Alternatives

Best: Stevia

A very low-calorie sweetener that has gained popularity over the last decade, stevia can be used in liquids and baking as a healthier alternative to sugar. Stevia is 200 times sweeter than sugar and is processed from the stevia leaf. With close to zero calories per serving, stevia is a great option for diabetics and others looking to lower their intake of sugar.

Not only can this aid in blood sugar management and weight loss, but some research suggests stevia can improve blood cholesterol levels as well. Stevia does have a licorice-like aftertaste when used in baking, and manufacturers suggest replacing half of the sugar in your recipe with stevia to maintain a desirable flavor while still lowering the sugar content of your baked good.

Best: Monk Fruit Sweetener

Monk fruit is another zero-calorie sweetener that is far sweeter than sugar. Because of this, it provides many of the same benefits to blood sugar and weight as other low-calorie options on this list. Additionally, monk fruit—a sweetener extracted from the monk fruit—also contains antioxidants called mogrosides. Antioxidants like these can support your cellular health and can reduce DNA damage, a risk factor for the development of certain health conditions.

Monk fruit sweetener can be found on its own or combined with other low and zero-calorie sweeteners to use in baking.

RELATED: The 15 Unhealthiest Yogurts—Ranked by Sugar Content

Best: Applesauce

Applesauce is a source of important nutrients, like fiber and vitamin C, making it a healthier alternative to refined sugars that don't provide notable nutrients.

When baking, you can swap sugar for applesauce in a 1:1 ratio. However, because applesauce is a wet ingredient and sugar is dry, you may want to slightly reduce the portions of the other wet ingredients in your recipe. This swap can also add a nice flavor to your baked goods. Ensure you are using unsweetened applesauce to avoid added sugar, and in recipes that don't use much sugar, you can use applesauce as an alternative to oil and butter!

The Worst Sweeteners

Worst: Refined sugar

The traditional sugar you add to your coffee or use in your favorite baked goods may be one of the worst options for your health. According to research, dietary sugar can promote obesity, which can increase your risk of a host of health issues. While you don't have to avoid it entirely, the less you consume, the better. Swap sugar in your diet for the "best" options on our list, and limit your portions of added sugar from foods and drinks as much as possible.

RELATED: 12 Unhealthiest Cereals—Ranked by Sugar Content

Worst: Aspartame

A popular sugar substitute, you are most likely to find aspartame in diet drinks. It is also the main sweetener in Equal, the blue packets you'll find on many restaurant tables. This zero-calorie sweetener may be low in calories and carbohydrates compared to sugar, but it comes with some concerns.

For instance, research suggests aspartame consumption may negatively influence obesity, gut health, and glucose and insulin intolerance. With concerning outcomes like these, you are best off avoiding this ingredient and looking for other low-calorie alternatives.

Worst: Acesulfame K

You'll also see this ingredient listed as "acesulfame potassium" or "Ace-K" on food packaging. Most commonly, you'll find it in diet drinks, like soda, juice, and some non-carbonated drinks. Ace-K is often combined with other artificial sweeteners, like aspartame, and has gained popularity for being a low-calorie alternative to sugar.

Although Ace-K is approved by the FDA, there is questionable data linked to the sweetener. One animal study noted a disruption in the gut microbiome and weight gain in male mice after consuming Ace-K for four weeks. This data suggests a potentially negative impact on obesity and its possible associated chronic conditions.

RELATED: The 15 Unhealthiest Sodas—Ranked By Sugar Content

Worst: Xylitol

This sweetener is considered a sugar alcohol, and although it is not calorie-free, it contains fewer calories than sugar, which allows it to have less of an impact on blood sugar. This is a positive outcome, but this sweetener can still come with some uncomfortable side effects.

When processing though your digestive tract, sugar alcohols can pull water into your intestine or become fermented by gut microbes. This processing can lead to digestive symptoms, like gas, bloating, and diarrhea. Although these symptoms are unlikely to severely impact health, they can be uncomfortable for a while.

Worst: Sortibol

Sorbitol is another type of sugar alcohol that may leave you with uncomfortable digestive symptoms. Sugar alcohols are naturally found in fruit, and are also commercially prepared to add to food and drinks as a lower-calorie alternative to sugar. You'll find sorbitol and other sugar alcohols in diet foods and drinks, and you may even see it in gum, sugar-free candy, and cough drops.

With similar side effects to xylitol, you are better off avoiding this ingredient if you experience side effects. While some people can tolerate sugar alcohols with no problem, others may notice varying levels of discomfort from the digestive-related side effects.

Worst: Saccharine

More commonly known as Sweet'N Low, saccharin is the sweetener in these popular pink packets. This artificial sweetener is 300 times sweeter than sugar, which allows you to get away with a small amount while still achieving the desired sweetness in your drink.

You'll often find it combined with other sugar alternatives in diet drinks and low-sugar candy, cough drops, and other diet foods. Several health authorities deem saccharine safe for consumption, although there is some concerning research associated with this ingredient. For example, one study linked saccharine to the bladder cancer development in rats.

Although other studies have not produced the same outcome, it may be best to limit your intake of saccharine and instead choose options on our "best" list.

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The post The 6 Healthiest Sweeteners—and 6 to Avoid appeared first on Eat This Not That.

Sure, some traditionalists might argue in favor of canned soup over chili, but there's something about a warm bowl of hearty chili on a chilly day that's hard to resist, even if it's from a can. Chili brings together veggies, protein, quality carbs, and fiber, and pairs effortlessly with nutritious toppings like avocado. However, not all canned chilis are created equal. While the convenience of a canned meal is appealing, it's worth taking a moment to glance over the nutrition facts and ingredients of your favorite varieties before tossing them in your cart.

How we chose the healthiest canned chilis

To help you navigate all of the available options on the shelves, keep these tips in mind on your next shopping trip.

• Fiber: This essential nutrient helps make a meal more filling and may be able to improve certain health conditions, too. All meals should include fiber, and that holds true for canned chili. Beans will provide a big boost to the fiber content of your chili, but the presence of veggies helps, too. Look for at least 3 grams of fiber per serving of canned chili, and options with a higher content are even better.

• Protein: Especially if this chili is going to make up the majority of your meal, it should have adequate protein. This nutrient also improves satiety, but it is more known for its important functions in the body, like aiding in muscle repair and growth. Whether the protein is from beef or a vegetarian source, look for options with at least 10 grams of protein per serving.

• Sodium: Canned foods are notorious for packing loads of salt. It can be difficult to find canned soups and chilis with reasonable amounts of sodium, but this quality helps separate the best from worst chili options. Sodium is an essential nutrient, but too much may negatively impact blood pressure. Choose chili options that have 700 milligrams of sodium or less per serving to keep your total sodium for the meal in a reasonable range.

Now, onto the options! Here are the 10 best and worst canned chilis on grocery shelves.

The 5 Healthiest Canned Chilis

Best: Amy's Organic Medium Chili

Whether or not you follow a plant-based diet, this Amy's chili is a nutritious option that meets our nutrition marks. Although this variety is slightly higher in sodium than we like to see, it is packed with protein and fiber, contains no added sugar, and has a familiar ingredient list without questionable components. One can delivers 26 grams of protein and a whopping 13 grams of fiber. Whether you have one cup or a full can, you've got a balanced meal packed with nutritious ingredients.

RELATED: 12 Best & Worst Canned Soups, According to Dietitians

Best: Eden Black Bean and Quinoa Chili

You may not see many chili options that contain quinoa, but this nutritious ingredient is a source of fiber and plant-based protein. Another vegetarian option, this chili is loaded with veggies, including mushrooms, and packs an impressive fiber and protein punch. Additionally, it is a lower-calorie option with a low fat content, allowing you to incorporate your favorite toppings to create a balanced meal. Top your chili with avocado or shredded cheese for a boost of fat, or a dollop of plain Greek yogurt for a little extra protein.

Best: Plantstrong Engine 2 Firehouse Chili

At only 190 mg of sodium per cup, this may be one of the lowest sodium chilis or soups on the market. Not to mention, it still packs plenty of flavor from the extensive herbs and seasoning list. Even though it is plant-based, you'll still get plenty of protein from this boxed chili. The low-fat content means you can add your favorite source of healthy fat to the meal while still staying within your calorie budget.

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

Best: Pacific Foods Plant-Based Fire Roasted Vegetable Chili

The common theme amongst the best list is plant-based. This is because the vegetarian ingredients pack loads of fiber and still meet our minimum protein recommendations. Although this option falls a little short at 8 grams of fiber per cup, eating a full can will fill you up with 15 grams and only 360 calories. Top with non-fat plain Greek yogurt to boost your protein by over 20 grams, making for a filling meal.

Best: The Good Bean Low-Carb Classic Chili

For those who don't love beans in their chili, this option is for you! Made with a base of soybeans, you'll still get plenty of fiber and protein without the carbs associated with starchy beans. A single pouch makes for a well-balanced meal, meeting our nutrition recs and staying at a reasonable 330 calories. This option is also vegan, non-GMO, and gluten-free, making it suitable for a wide range of people.

The 5 Unhealthiest Canned Chilis

Worst: HORMEL Chili No Beans

Although this option packs plenty of protein per serving, it has a much higher sodium and saturated fat content than the options on the "best" list. While this can be part of an overall healthy diet, as a stand-alone option, it should not be a staple of your diet. A full can of this chili puts you close to your sodium need for an entire day packed into one meal. The chili with beans is slightly healthier as a has a higher fiber content, but still packs the same concerning amount of sodium.

RELATED: I Tried 8 Canned Chilis & One Blew Me Away

Worst: Wolf Angus Chili- No Beans

At 31 grams of fat per cup, a full can of this chili brings you to a whopping 55 grams. This is more fat than some people need to eat in an entire day, not to mention nearly half of its fat content comes from saturated sources. The canned chilis with beef and pork as main ingredients are going to provide more saturated fat than plant-based chilis, which is another factor to keep in mind when choosing which to buy. Questionable ingredients, like caramel color, also make this option less desirable.

Worst: Skyline Original Chili

Although this option is by far the lowest-carb chili on our list, this lack of carbs also comes along with minimal fiber. At only 2 grams of fiber per can, this option doesn't make for a balanced meal. Additionally, at over 2,000 milligrams of sodium per can, you'll be nearing your daily sodium need for the day in just one meal. The ingredient list is simple, but this option leaves much to be desired in terms of nutrition. If you love this classic, stick with a one-cup serving and mix in some no-salt-added beans to the chili to make for a healthier meal.

RELATED: Can Eating Beans Help You Lose Weight?

Worst: True Primal Beef Chili

This option may be marketed as a healthy option that meets the guidelines of popular diets, like paleo and Whole30, but it leaves much to be desired. Sure, the avoidance of added sugar, and artificial colors and flavors is a positive, but the 15 grams of saturated fat and 950 milligrams of sodium are negatives for this option. More than half of the fat in the chili comes from saturated fat, a nutrient you should limit in your diet, according to the American Heart Association (AHA). Ingredient quality is important, but so are the nutrition facts.

Worst: Nalley Big Chunk Chili Con Carne No Beans

While this variety is lower in calories per serving than others on this list, it packs the highest sodium content and the second lowest fiber amount. Not to mention, this chili also contains 1 gram of trans fat per serving. The American Heart Association (AHA) recommends limiting this nutrient as much as possible due to its possible negative health outcomes. The combination of a lackluster nutrition profile along with questionable ingredients, including sugar, make this a chili to avoid.

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

While it's common knowledge that donuts aren't the epitome of nutrition, indulging in such treats can still be part of a well-balanced diet. For those heading to Tim Hortons, we've compiled a list to serve as a handy guide, highlighting the best and worst selections in each food and drink category on the menu.

This curated list empowers you to eat healthily at one of your favorite fast-food breakfast restaurants so you don't have to sacrifice the convenience of a drive-thru meal, drink, or snack.

It's crucial to note that even the "best" options listed may not be ideal as regular components of your diet. For a truly well-rounded approach, prioritize whole foods with minimal processing as often as possible. Treats from Tim Hortons, like those featured below, should constitute only a small part of your overall dietary intake.

Without further ado, here are the 18 best and worst menu items at Tim Hortons.

Donuts & Timbits

Best: Honey Dip Timbit

Bite-size treats that you can purchase in low quantities make Timbits the best donut option at Tim Hortons. A single Timbit is only 45 calories and 4 grams of sugar. Enjoy just one to satisfy your sweet tooth, or have two to three and still stay under 150 calories. Even better, pair your Timbits with a source of protein, like yogurt or eggs, to make for a balanced snack.

RELATED: 8 Fast-Food Chains That Serve the Best Donuts

Worst: Strawberry Bloom Donut

At 44 grams of sugar per donut, this is one of the highest sugar treats on the Tim Hortons menu. This amount of sugar is more than is recommended in an entire day for adults. With minimal protein and fiber, and half of its fat coming from saturated sources, this donut is better left at the store. A better alternative with a similar flavor profile is the strawberry dip donut which only provides 14 grams of sugar and 210 calories.

Muffins

Best: Cran Apple Walnut Bran Muffin

Even though this muffin provides 20 grams of sugar, it is still one of the healthiest muffin offerings. This is because of the 8 grams of fiber it contains, along with healthy fats from walnuts. The amount of sugar it provides is more than one should have in a healthy meal, but it is the lowest of all the muffins. To make this a healthier choice, enjoy only half of the muffin and pair it with yogurt from home to incorporate more filling protein.

RELATED: 8 'Healthiest' Fast-Food Baked Goods, According to Dietitians

Worst: Chocolate Chip Muffin

Even though this muffin has only two more grams of fat than the best muffin on our list, it has more than double the saturated fat. In combination with little fiber and a high sugar and calorie count, this chocolate chip muffin made our worst list. The only modification that makes this muffin a better choice is splitting it with several people to keep your portion small, or skipping it all together.

Baked Goods

Best: Plain Croissant

A croissant is hardly a balanced meal. However, when compared to other options that also pack high sugar counts and more saturated fat on the Tim Hortons menu, it is the best of the available choices. At 280 calories, this pastry allows you to incorporate a lean protein source to create a better balance of nutrients, and a more filling meal. Combine with ham or egg whites from home for a few calories and several grams of protein. Add a side of fruit for fiber to make a well-rounded breakfast.

Worst: Ultimate Cinnamon Bun

Speaking of sugar, this cinnamon bun contains double the recommended added sugar an adult woman should have in an entire day, let alone one meal or snack. At 570 calories, it also takes up a large portion of your calorie budget for the day. Nearly half of the fat it contains is from saturated sources, making it a less healthy source of fat. The glazed cinnamon roll provides a similar flavor for only 350 calories and 16 grams of fat making it a better alternative.

Cookies

Best: White Chocolate Macadamia Nut Cookie

If you can't pass up a cookie when you head in for your coffee, this white chocolate macadamia nut option is your best bet. It still contains 15 grams of added sugar and 11 grams of fat, so you shouldn't indulge regularly, but this makes a reasonable occasional treat. Plus, you'll get some healthy fats from the macadamia nuts it contains!

Worst: Cookie Filled with Nutella

One cookie you should skip when browsing the options is the cookie filled with Nutella. At 360 calories, it provides enough calories for a balanced meal, all packed into a cookie that can be eaten in just a few bites. Not to mention, the majority of the calories come from empty sources, like sugar and saturated fat. If you are craving chocolate, the chocolate chip cookie comes in at 210 calories and 17 grams of sugar, making it a slightly better choice.

RELATED: I Tried 5 Fast-Food Chocolate Chip Cookies & The Best Has a Surprising Ingredient

Breakfast

Best: Turkey Sausage Breakfast Sandwich

This breakfast sandwich makes for a filling meal that provides a reasonable number of calories. The 20 grams of protein will leave you satiated, and you may even have calories left in your budget to add a side of fruit from home for a boost of fiber. At just under 1,000 milligrams of sodium, it packs a salty punch so make sure to watch your salt intake the rest of the day to help balance out your sodium consumption.

Worst: Farmers Breakfast Grilled Wrap

At close to double the calories of the best breakfast option, this wrap provides less protein and close to double the saturated fat. A combination of eggs, sausage, and hash browns fill the wrap, leading to a low fiber and exceptionally high fat count. Skip the hash browns to save over 100 calories without dropping protein much, or go with the turkey sausage sandwich as a healthier breakfast alternative.

Lunch

Best: Chili

A cup of chili makes our list of the healthiest items on the Tim Hortons menu for several reasons. It contains plenty of protein and fiber to constitute a balanced meal, and it is also relatively low in carbs for those who watch their intake. At 330 calories, there is room to add a side fruit or veggie from home to create an even heartier meal that will keep you satisfied throughout the afternoon.

Worst: Mac & Cheese

This mac & cheese provides 16 grams of protein which is more than any of the soups, but the low fiber count relative to its 48 grams of carb makes it a less healthy meal. The 27 grams of fat will take up a lot of your fat budget for the day, too, much of which comes from saturated sources. Instead, go with the chili or one of the wraps for a more reasonable meal.

RELATED: The 10 Unhealthiest Mac & Cheese Dishes in America

Coffee, Iced Coffee

Best: Steeped Tea made with Whole Leaf

A plain tea is one of the best drink options at Tim Hortons. This is because it contains antioxidants that support cellular health while providing no added sugar or saturated fat. A cup of black coffee is another great option and only sets you back 5 calories. Watch out for the sweeteners and milk you may add to your drink. Go with minimal sugar or use a substitute that provides zero calories.

Worst: Iced Coffee (cream & sugar)

The iced coffee at Tim Hortons comes with cream and sugar, which leads this coffee drink to contain empty calories. Although 7 grams of sugar and 70 calories won't set you back much for the day, a couple of these in combination with other sugar sources could lead to excess. To make this a better option, skip the sugar or ask for it to be made half-sweet to cut the sugar grams.

Iced Capp, Hot & Cold Espresso Beverages

Best: Cappuccino

The combination of black coffee and milk in this drink allows it to be a good option if you don't want a plain cup of joe. With 7 grams of protein, it can also improve satiety and contribute to a balanced meal or snack. Luckily, the 10 grams of sugar are from milk and not added sugar, making it better than many other drinks on the Tim Hortons menu.

Worst: Oreo Iced Capp

On the other hand, the Oreo-flavored Ice Capp packs a calorie punch with loads of sugar and saturated fat. You could skip the whipped cream on top to make this drink slightly better, but even with that modification, you may want to skip this drink. All of the Iced Capp drinks contain quite a bit of sugar so consider choosing an iced coffee instead if you are looking for a cold coffee drink.

Other Beverages

Best: Brewed Iced Tea-Unsweetened

A plain iced tea may not be the most fun drink on the Tim Hortons menu, but it packs flavor, antioxidants, and hydration without any added sugar or calories. Liquid sources of calories don't tend to be as filling as food, so skip calorie-containing drinks in favor of saving calories for more nutritious and satiating foods. If you want to add a touch of sweetness to your tea, go with a zero-calorie sweetener or consider a hearty squeeze of lemon juice instead for a flavor boost.

Worst: Apple Cider

The apple cider may be the worst drink option on the menu at Tim Hortons. This is because it contains zero grams of protein and fiber, and all of the carbs it provides are from sugar. The large size of this drink will set you back close to 100 grams of sugar, making this a drink to skip at all sizes.

RELATED: The 15 Unhealthiest Sodas—Ranked By Sugar Content

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Our list of best and worst menu items at Zaxby's will educate you on the nutrition facts of your favorite meals, snacks, and desserts, and will help you make modifications and choices to build a healthier meal. Enjoying one of their meals as-is can be part of a balanced diet occasionally, but if you find yourself visiting the drive-thru often, consider our "best" suggestions and modifications to make for healthier meals. There is no shortage of protein on this menu with so many chicken options, but you'll find this protein punch can come along with shockingly high calorie, sodium, and fat counts.

While the "best" items on this list may not be as nutritionally balanced as a meal you make at home, they are the most ideal options amongst the menu offerings. Along with the suggestions below, build a healthier Zaxby's meal by limiting the number of fried foods in your order, incorporating fruit or veggies from home in place of their side offerings, and avoiding empty calories from sugary drinks. Here are the 16 best and worst orders on Zaxby's menu.

Fingerz & Wing Mealz

Best: Big Zax Snak Meal

Although this meal comes in just under 900 calories, it is the best option in the Fingers & Wing Mealz section. What this meal does have going for it is 6 grams of fiber, which is a decent amount for a meal, and the lowest fat count in the category. This meal comes with three fried chicken fingers, Zax sauce, Texas Toast, crinkle fries, and a drink. Make this a healthier option by swapping fries for coleslaw and going with a zero-calorie drink.

RELATED: 8 Best & Worst Fast-Food Chicken Tenders, According to Dietitians

Worst: Buffalo Traditional Wings & Things Meal

At over 1,400 calories for a meal, it's no surprise this option made the "worst" list. A combination of five wings, three chicken fingers, Texas toast, fries, and a small drink create a meal that is just shy of 100 grams of fat. Not to mention, this meal comes with ranch and Zax sauce that can add several hundred calories on its own. The 80 grams of protein is more than you need in a single sitting, so share this meal or split it amongst 2 or three meals to make it a more reasonable option. Also consider skipping the sauces for an easy way to save 300 calories, mostly from fat.

Worst: Buffalo Chicken Finger Plate

A platter of 6 fried chicken fingers tossed in buffalo sauce creates a meal of over 1,300 calories with nearly double the sodium you need in an entire day. This option does have 8 grams of fiber, which is good for a meal, but not worth it for the other poor nutrition numbers. Make this a more reasonable meal by skipping the fries and toast it comes with, and just having the side of coleslaw. This change alone will save nearly 500 calories! Swap the buffalo sauce for traditional to save another 100 calories in the meal.

RELATED: The 10 Unhealthiest Chicken Dishes At Major Restaurant Chains

Worst: Boneless Wings Meal (5)

This meal is available with 5 or 8 wings, but both options will lead to a 1000+ calorie meal. Even with just 5 wings, this meal packs a day's worth of sodium and fat and a high carb count. With eight wings, you'll see these numbers climb even more. If you want wings, enjoy them on their own without all the sides that pack less nutritious calories. Even better, serve them at home with a large salad or a side of veggies to create a balanced meal.

Sandwiches

Best: Grilled Chicken Sandwich

A grilled chicken sandwich is usually a good go-to on a fast-food menu when you are trying to eat healthy. This sandwich comes in under 500 calories, which can work within a wide range of calorie needs, and packs nearly 40 grams of filling protein. The low saturated fat content makes this a healthier option, too. Skip the ranch on this sandwich to reduce that number even more, and save on calories and fat grams. Turning this sandwich into a meal adds hundreds of calories, so enjoy the sandwich on its own or paired with fruit or veggies from home.

Best: Nibblerz Sandwiches

You may be surprised to see this option in the "best" category, but hear us out. Each sandwich is only 340 calories, making it perfect for a meal. A single sandwich also provides 14 grams of protein, allowing it to be filling, too. Enjoy one or two sandwiches for your meal, and save what's left for another time. Skip the Zax sauce to make this even healthier and pair with coleslaw, or fruit and veggie from home. The ability to easily control your portion makes this a reasonable choice at Zaxby's

RELATED: 14 Best & Worst Fast-Food Chicken Sandwiches, According to a Dietitian

Worst: Kickin Chicken Sandwich

This sandwich places fried chicken fingers topped with spicy sauce and ranch dressing between two slices of Texas Toast. Although a hearty meal that is likely to leave you full, satiety doesn't have to come along with 700 calories and 40 grams of fat. Skip the sauces for a slightly healthier option, but you may be better off skipping this choice altogether. Instead, enjoy the plain chicken fingers on their own, or go with the leaner grilled chicken sandwich.

Worst: Zaxby's Spicy Signature Sandwich

Another fried chicken sandwich option, this choice isn't much better than the Kickin Chicken Sandwich. Another choice better left skipped, this sandwich provides a day's worth of sodium without much fiber and more fat than is reasonable in a single sitting. Skipping the sauce and half the bun makes this a little healthier, but still not as good as the "best" options in this category.

Big Zalads

Best: The Grilled House Zalad

A simple grilled chicken salad is a great selection when trying to eat healthier at a fast-food restaurant. A base of lettuce and veggies provides the fiber in this meal and allows it to pack plenty of volume for relatively few calories. Grilled chicken allows this to be a 400-calorie meal, and you'll still get plenty of flavor from the included cheese and dressing. Go with the lite vinaigrette for the healthiest option, and skip some—or all—of the Texas toast it comes with to avoid empty calories.

Worst: The Fried Cobb Zalad

This cobb salad combines fried chicken with lettuce, veggies, cheese, bacon, hard-boiled egg, and fried onions to create a high-calorie meal. Make this option healthier by swapping the fried chicken for grilled, choosing the lite dressing, and skipping the toast. These simple changes will save hundreds of calories while still allowing for an ingredient-packed salad.

Sides, Fingerz, Wings & Extras

Best: Coleslaw

Although this side option contains 11 grams of sugar, it is still one of the best choices. You'll get a serving of veggie, a bit of fiber, and a lower calorie option than all of the other sides. It also has the lowest sodium content, making it a healthier choice.

Extra Chicken Finger

If you want to build your own meal, this is a great place to start. A couple of chicken fingers will provide nearly 20 grams of filling protein for fewer than 200 calories. Skip the sauce and enjoy them with a side of coleslaw for a 300-calorie meal. If you need a quick protein-packed snack on the road, grab a single chicken finger and pair it with an apple or banana from home to make a balanced and filling snack.

Worst: Chicken Bacon Ranch Loaded Fries

With bacon and ranch in the name, you probably aren't surprised to see these loaded fries on the worst list. Crinkle fries topped with fried chicken, cheese, bacon, and ranch dressing make for a side that is nearly 1300 calories. You'll get some fiber and protein from this choice, but eating more than a couple of bites turns into a high-calorie side very quickly. Skip this option, and if you are craving fries, go with a regular side for 330 calories and dip sparingly in ranch dressing as a better alternative.

RELATED: 10 Restaurant Chains That Serve the Best Seasoned Fries

Worst: Fried Pickles

Although there are other sides with a higher calorie count, the fried pickles made the "worst" list because of their low protein and high fat counts. The Fried White Cheddar Bites may be 700 calories, but at least they also provide 27 grams of protein to make them more filling. If you love the flavor of pickles, ask for a side of plain pickles with your meal to get the flavor without the calorie punch.

Desserts

Best: Chocolate Chip Cookie

If you want to end your meal with something sweet, the chocolate chip cookie packs a reasonable number of calories for a fast-food dessert. You'll get 15 grams of added sugar, which contributes a high percentage of what you should have in a day but is better than the funnel cake available. Enjoy the cookie occasionally, and instead, grab a square of dark chocolate or fruit from home for healthier, lower-sugar dessert options.

RELATED: 12 Best Low-Sugar Desserts on Grocery Shelves

Worst: Funnel Cake with Caramel Sauce

540 calories; Full nutrition information unavailable.

Fried batter topped with powdered sugar and caramel sauce makes this an indulgent dessert. Although the portion size is more reasonable than the funnel cake you see at your local fair, this dessert still packs over 500 calories. Skipping the caramel sauce will save you some added sugar, but not enough to suggest this dessert over a single cookie.

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

While there is no formal definition for what constitutes a trail mix, you can count on it being some combination of nuts and seeds, dried fruit, and often a sweet treat, like candy or chocolate chunks. This combination of foods allows trail mix to be a source of healthy fats, fiber, and protein. Although the exact type of ingredients and portions used can dial these nutrient numbers up and down, trail mix will provide some amount of each of the nutrients. A convenient food that provides filling fiber and protein, along with heart-healthy fats can make for a healthy snack that requires zero prep and travels easily. However, not all mixes are created equally. Read on to learn how to choose the best trail mixes.

How we chose the healthiest trail mixes

With countless mixes available on grocery store shelves, it can be tricky to figure out which is best for your health goals. To help make your task a little easier, here are three tips to help you identify the most nutritionally beneficial options while shopping.

• Watch the sugar content. Dried fruit contains natural sugar, but you'll want to choose mixes that have minimal added sugar. This refined, processed sugar can inhibit your health and wellness goals and add empty calories to your snack. Choose trail mixes with fewer than 5 grams of added sugar per serving. Those with 0 grams would be the best choice.
• Look for variety. When you think of a traditional trail mix, a combination of peanuts, raisins, and candy pieces likely comes to mind. While this mix does provide important nutrients, it is lacking in variety. A healthier mix contains several different types of seeds and nuts. Enjoying a mix with more than just one nut allows you to get a variety of nutrients and heart-healthy fats, not to mention texture and flavor.
• Go unsalted. Some mixes are made with salted nuts. While this can add flavor to your snack, it can also provide unnecessary sodium that can detract from your health goals. Varieties with 0 milligrams of sodium are ideal, although this will limit your options. Look for mixes with fewer than 90 milligrams of sodium per serving to keep salt at bay.

Read on to see the 5 healthiest trail mixes, and 5 to avoid. Then, for more healthy grocery shopping tips, check out 10 Best & Worst Bagged Popcorns, According to Dietitians.

The 5 Healthiest Trail Mixes

Planters NUT-rition Snack Nut and Dried Fruit Mix Omega-3

Cashews and walnuts make up the base of this mix, creating a product with essential omega-3 fats. This type of fat is beneficial for your cardiovascular system and may be able to lower blood pressure and improve cholesterol values. With only 2 grams of added sugar, this mix provides healthy fats and filling protein with minimal empty calories.

RELATED: 10 Best Tortilla Chips—and 3 to Avoid

Nature's Garden Heart Healthy Trail Mix

When looking at our list, you'll notice trail mix is a concentrated source of fat. This is because of the nuts and seeds present. Don't let this number trick you into thinking trail mix is an unhealthy snack.

This option by Nature's Garden, for example, provides 9 grams of fat per serving, but a very small portion of that comes from saturated fat. This means the majority of the fat in this mix is from healthy sources, making it a great way to incorporate fat into your diet.

That's It Sweet Cinnamon Apple + Pumpkin Seed Crunchables

At 190 calories per serving, this option provides more energy than others on our "best" list. However, these calories come along with 6 grams of protein and 5 grams of fiber. This makes for a filling snack that also packs healthy fats with 0 grams of added sugar. A mix of pumpkin seeds, apples, and cinnamon makes this a simple mix that still packs plenty of nutrients and flavor.

RELATED: 10 Best Anti-Inflammatory Snacks for Weight Loss

Orchard Valley Harvest Go-Go Keto Mix

The highest calorie option on our "best" list, this variety also offers the highest protein content. Almonds, pepitas, peanuts, walnuts, and pecans make up the base of this mix, which also includes a little sweetness from almonds coated with dark chocolate almond butter. You won't find any dried fruit in this variety, which allows it to be a lower-carb option.

Gourmet Nut Power Up Premium Trail Mix Protein Packed

Another option with 7 grams of protein per serving, the Power Up Protein Packed mix also contains zero grams of added sugar. Natural sweetness comes from the raisins, but you won't find any candy pieces in this mix. You'll still get the enjoyable salty-sweet flavor combination, and if you want to amp up the sweetness, try adding some dark chocolate chips made without added sugar.

The 5 Unhealthiest Trail Mixes to Avoid

Kar's PB 'N Dark Chocolate

You may be surprised to see that the lowest calorie mix on our list made the "worst" category. While fewer calories per serving gives this trail mix an edge, it also contains 9 grams of added sugar and 4 grams of protein. This combination of nutrients makes it a less ideal mix, not to mention butter toffee peanuts, sugar, and butter are the first three ingredients listed.

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

Planters Sweet & Salty Trail Mix

Another option with only 4 grams of protein, this mix also packs some added sugar. Candy pieces, yogurt-covered raisins, and a couple of forms of sugar provide the empty sugar calories in this product. You'll also find food dyes and colorings in this mix, making it a less desirable option.

Favorite Day Mint Chocolate Trail Mix

A brand you'll find only at your local Target store, Favorite Day makes several sugar-loaded trail mixes. This option contains 12 grams of added sugar, the second-highest amount on our list, and only 3 grams of protein. You'll still get a couple of grams of fiber, but the ingredients used lead this product to a higher saturated fat content than most others on our list.

RELATED: 13 Filling Snacks That Satisfy Your Biggest Cravings

Favorite Day S'mores Trail Mix

Coming in at 14 grams of added sugar per serving, this S'mores trail mix is the highest on our list. You'll find various forms of sugar, as well as many sugar-containing ingredients in this product. Its low fiber and protein counts make it even less desirable, along with more than half of its fat grams coming from saturated sources.

Second Nature Wholesome Medley

Although this trail mix contains peanuts, almonds, and cashews, it also contains dried fruit made with sugar, as well as chocolate chunks pieces. Made with no artificial colors, flavors, or preservatives, the marketing may make this product appealing. However, there are better trail mixes available with more protein and less added sugar.

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Before we give you specific ideas for breakfast, here are some tips for preparing a healthy, lazy breakfast:

• Make sure your meal contains produce. Fruit is an easy pick that requires minimal prep and incorporates essential fiber into your meal.
• Choose a protein source for your breakfast. Protein is a filling nutrient that allows your meal to be more satiating. This is a staple of a well-balanced meal and can promote weight loss.
• Limit added sugar. Whether you are eating cereal, a protein shake, or a ready-to-eat bar, choose options with little to no added sugar as this ingredient is a source of empty calories that could slow your weight loss.

The next time you head to the store, choose a few of these ideas to incorporate into your menu planning. Each option requires fewer than five ingredients and can be prepared with minimal time and effort in the kitchen. Here are 10 lazy breakfast ideas for weight loss.

Cottage Cheese With Blueberries and Chopped Walnuts

Choosing a low-prep protein for breakfast can feel tricky, but cottage cheese is a great selection that can be turned into endless meal options. When paired with berries and walnuts, you have a balanced breakfast that includes all of the macronutrients and a variety of textures. Plus, it can be prepared the night before, within 5 minutes the morning of, and eaten on the go. Add a dash of cinnamon for extra flavor, or swap out the berries for other fruit when you need some variety.

RELATED: 12 Essential Rules To Get Back Into Shape After a Long Break

Protein Bar With a Banana

A protein bar may be one of the easiest, most convenient meal ideas on this list. Not all bars are created equally, so choose an option with minimal added sugar, at least 3 grams of fiber, and at least 10 grams of protein. On its own, a protein bar can provide all of the components for a balanced meal. However, when you pair it with a serving of fruit, you incorporate more satiating fiber and plenty of vitamins and minerals into your meal. Head out the door and eat this one on the go. Consider packing a stash of bars with you for breakfast while traveling.

Bagel Thin With Cheese and Ham

A regular bagel can set you back 300 calories, and that doesn't include any toppings or spreads. Swap the traditional bread for a whole grain bagel thin that's about 100 calories. Top it off with a slice of cheese and Canadian bacon for a protein-packed breakfast sandwich under 300 calories. Enjoy it cold or warm, and pair it with a serving of fruit to bring more filling fiber and nutrients into the meal.

RELATED: 10 Essential Grocery Store Buys for Weight Loss

Greek Yogurt and Nut Butter

Greek yogurt is known for its protein content and makes for a convenient meal inclusion or stand-alone snack. Start by choosing a yogurt that doesn't contain any added sugar. You can easily find options with 10+ grams of sugar, so avoid those varieties. Mixing nut butter into your yogurt provides an added boost of protein, a little fiber, and plenty of healthy fats. Not to mention, it makes for a delicious flavor. Slice an apple and dip in the yogurt and nut butter mix for a balanced breakfast.

Protein Shake With Trail Mix

A ready-to-drink shake is another great breakfast option when you want something on the go, but not all options are created equally. This is another food where you need to watch out for added sugar; choose options with 3 grams or fewer per serving. Fiber is a nice perk here, so compare brands looking for those with a couple of grams or more. Since most shakes don't contain much fat or produce, pair your drink with a small portion of trail mix that includes nuts and no-added-sugar dried fruit. This is a great travel meal that requires no time in the kitchen.

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

Frozen Protein Waffle Topped With Peanut Butter

Frozen protein waffles are a great upgrade from traditional toaster waffles. The protein you get from the waffles creates a more filling meal and allows it to be a complete breakfast without having to add many additional ingredients. In this case, spread some nut butter over your toasted waffle, and add a sliced banana to include healthy fats and produce into your meal.

Instant Oatmeal

Oatmeal is a fiber-packed food that can be combined with endless options to create a hearty breakfast. Not to mention, it doesn't require much effort to prepare. To turn your instant oats into a balanced meal, follow the package directions to prepare, and top with sliced almonds for healthy fats and protein along with strawberries for a boost of fiber. For extra protein content, use dairy milk instead of water when making your oats. Add a dash of cinnamon or a dash of vanilla extract for more flavor!

RELATED: 10 Best Breakfast Foods for Losing Weight & Gaining Muscle

Protein Cereal

Protein cereal may be a newer food on the market, but its popularity is booming! Traditional cereal is made up of mostly carbs and provides little protein. Some options can also pack loads of sugar with minimal fiber, making them less ideal for weight loss. If you don't have time to eat your protein cereal with milk at home, combine your dry cereal with peanuts and raisins for an on-the-go option. Alternatively, enjoy your cereal with milk, and top it with fruit for a nostalgic breakfast that can still support your weight-loss goals.

Dates Dipped in Nut Butter and Hemp Seeds

Dates are naturally sweet and don't contain added sugar. This makes them great for those who wake up with a sweet tooth. Combine fiber-rich dates with a source of protein and fat for a well-balanced meal. In this case, you can top your dates with nut butter and sprinkle them with hemp seeds to create a sweet and savory option that is sure to satisfy your taste buds and ward off morning hunger.

Sliced Hard-Boiled Egg On a Rice Cake With Mashed Avocado

Eggs fill the tank without breaking the calorie bank, helping you feel satisfied while you are managing your weight. One large egg is a complete protein that's low in carbs and provides essential vitamins and minerals—all for just 70 calories. Plus, eggs are recommended for healthy adults as part of a diet that promotes heart health, according to the American Heart Association. Boil eggs in a large batch to make for easy meal incorporation throughout the week. Try adding sliced hard-boiled eggs on top of a rice cake with mashed avocado for an easy and balanced breakfast.

Editor's Disclosure: The author is a paid partner of the Egg Nutrition Center (ENC). All information contained herein is vetted by our editorial team, and Eat This, Not That received no compensation from ENC for this content.

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Even if you aren't headed to Chili's for a nutritious meal, the nutrition facts associated with some of their most popular items may shock you. There is no shortage of options that pack an entire day's worth of calories into a single meal, desserts with more sugar than you should eat in a workweek, and sodium content that blows the recommended intake out of the water. Luckily, the guiltless grill section, along with portion control and modifications made to even the unhealthiest menu items can lead to more reasonable choices at your next Chili's visit.

When in doubt, avoid fried items, choose veggie side options, share a meal or plan to bring home at least half, and avoid excess empty calories from sugary drinks and desserts. With these suggestions in mind, you'll be on your way to a healthier Chili's meal. Here are the 11 unhealthiest dishes to order at Chili's. For better-for-you options, check out 8 Healthiest Dishes to Order at Chili's, According to Dietitians.

Honey Chipotle BBQ Full Rack of Baby Ribs, without side

Perhaps one of their most notable menu items, the baby back ribs pack one of the highest calorie counts. This full rack of ribs provides over 1,500 calories, and that doesn't even include the fries and mac & cheese they are served with! Add another 700 calories for those two side items, and you have a meal comfortably over 2,000 calories. The half rack of ribs drops you to 760 calories, which is more reasonable, but consider sharing this meal and swapping the fries and mac for veggies.

RELATED: 76 Unhealthiest Foods on the Planet

Bacon Rancher Burger, without sides

A burger that packs two patties, six slices of bacon, American cheese, and ranch dressing, this meal has more saturated fat than one should consume across several days, let alone one meal. With a side of fries, you have another 2000+ calorie meal. The Oldtimer cheeseburger is the lowest-calorie burger option, and you can skip the cheese to drop the calorie and fat count a little more. Enjoy open-faced and with veggies instead of fries and you have a much more reasonable meal.

Nashville Hot Chicken Crispers, 6-count, without sides

Fries and chicken tenders tossed in sauce make this list for a few reasons. Not only do they provide over 1700 calories, but the combination of 130 grams of fat and over 6,000 mg of sodium makes these one of the last healthy menu items. Luckily, they don't contain much added sugar, which is about the only positive. Skip the chicken tenders altogether and instead look for grilled options with a healthier nutrient profile.

RELATED: The 10 Unhealthiest Chicken Dishes At Major Restaurant Chains

Chicken Bacon Ranch Quesadilla

A traditional quesadilla with chicken, bacon, and ranch dressing allows this meal to provide more calories than many need in an entire day. Save some calories by skipping the ranch and sour cream that comes with the meal, and have only 1/3 of the dish to keep calories more reasonable. Save the rest for future meals or share with others to avoid an excessively high-fat meal.

Brisket Quesadilla

Another quesadilla option, this one is made with brisket but has similar nutrition to the chicken bacon ranch option. Skipping the condiments saves significant calories, but still leaves you with a meal well over 1,000 calories. If you are looking for a meaty meal, try the 6-ounce sirloin with grilled avocado for only 360 calories and 18 grams of fat.

Skillet Queso and Chips

One of their most popular appetizers, chips make for a salty and crunchy start to your meal. Trade the salsa for queso, and you add several hundred calories from fat, saturated fat, and a little protein. Not to mention, you'll more than double the amount of sodium. All of the appetizers pack high calorie counts and excessive fat and sodium, so consider getting a cup of chicken enchilada soup for only 200 calories and a more reasonable start to your meal.

RELATED: Every Panera Soup—Ranked by Nutrition

Texas Cheese Fries, full order

It probably doesn't surprise you to see loaded cheese fries as one of the unhealthiest menu options, but the number may surprise you. At 51 grams of saturated fat, this option provides the most on this list. While you may not get this as your entrée, even sharing it as an app or size could cost you serious calories. Even worse, top your fries with chili to push calories over 2100. Skip this menu selection altogether, and go with plain fries as your side or the cup or soup, or a salad as an appetizer.

Bone-In Wings, Lemon Pepper, 16 count

Wings are loaded with protein, but once fried, they pack plenty of fat, too. While the saturated fat count on these wings is much lower than other options on our list, the calories, total fat, and sodium still leave this as an unhealthy meal. Not to mention, these nutrition numbers don't include a dipping sauce you may get on the side, which could easily add hundreds of calories. Go with a 12 count of boneless plain wings to split with fries, and skip the sauce, the keep this meal more reasonable.

Quesadilla Explosion Crispers Salad

Many are surprised at the calorie count of salads, and this one is no exception. While lettuce and veggies are the base of this meal, the battered and fried chicken, cheese quesadilla, tortilla chips, and dressing pack in the calories. The Santa Fe Chicken Salad is a much better option at only 550 calories and comes with house-made ranch, your choice of protein, and plenty of other tasty toppings that add flavor and texture.

RELATED: 20 Best High-Protein, Low-Calorie Foods

Ultimate Cajun Pasta

Chicken, shrimp, penne pasta, and alfredo sauce make this flavorful dish. Unfortunately, the flavor comes with a high carb count, along with excessive fat, saturated fat, and calories. The cajun pasta is the only pasta dish on the menu for adults, so you're better off skipping noodles here and going with a protein-based entrée. The Guiltless Grill has several options to meet your flavor preferences for a healthier number of calories and nutrition profile.

Skillet Chocolate Chip Cookie

Our list of unhealthiest Chili's orders wouldn't be complete without a dessert. Even if you split this 1,200-calorie skillet cookie four ways, you'll be adding over 300 calories and more than 25 grams of sugar to your meal. Instead of getting dessert at the restaurant, head home for a more reasonable portion of something sweet, or finish your meal with a cup of coffee instead of a sugar-loaded dessert.

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There are endless dessert options out there, but the common theme is sweetness. When choosing a dessert that allows you to work toward your weight-loss goals, look for options with natural sweetness and minimal added sugar. Fruit is a great example of this. The natural sugars in fruit allow it to be sweet without added sugar, and the fiber found in fruit allows it to provide added health benefits. A more nutritious dessert option contains fiber, protein, and healthy fats. Although you may not get all three of these components while watching added sugar, look for options that provide more than just carbohydrates. Lastly, pre-portioned options are great for keeping your calorie intake minimal and limiting your likelihood of overeating dessert.

To assist your weight-loss goals, here are the 15 best Costco desserts for weight loss.

La Dolce Vita Classic Almond Biscotti

Biscotti are known for their mild sweetness and crunchy texture. Often enjoyed with a warm mug of tea or coffee, biscotti can be a reasonable choice for dessert. Although sugar is the second ingredient in La Dolce Vita Classic Almond Biscotti, a single biscotti contains only around 4 grams of added sugar and is only 85 calories. Almonds provide some healthy fats and protein in this treat, making it a good option when you keep your portion to a single serving or less.

RELATED: 9 Best Low-Calorie Breakfasts for Weight Loss

Kirkland Signature Creamy Almond Butter

While not overtly sweet, almond butter can be a great addition to a fruit-based dessert. The healthy fats, protein, and fiber in almond butter allow it to be a more filling option, making your dessert even more satisfying. Enjoy a small spoonful of Kirkland Signature Creamy Almond Butter with a banana, strawberries, or sliced apple for a balanced dessert that packs plenty of important nutrients while satisfying to sweet tooth.

KIND Dipped Clusters, Dark Chocolate, Vanilla Nuts and Fruit

Nuts are a great base for a dessert as they provide healthy fats, protein, and fiber all in one. When combined with dark chocolate and fruit, like in these KIND Dipped Clusters, the combination of sweet and salty is sure to meet your need for something sweet. One serving is 140 calories, has 6 grams of added sugar, and offers 2 grams of fiber, making it a healthier option than traditional sweets. Enjoy a smaller serving for a more calorie-conscious dessert that still adds sweetness and crunch to your day.

RELATED: People Are 'Souping' for Weight Loss & Say It Can Get You a Flat Belly Fast

Kirkland Signature Cashew Clusters

Another option that features nuts and seeds as the main ingredients, these Kirkland Signature Cashew Clusters have a touch of sweetness, too. A one-ounce serving is 160 calories, which may be higher than ideal for those wanting to lose weight. However, five pieces are included in a serving, so just stick with two or three pieces for dessert to keep the sugar and calories at bay. Either way, you'll be getting a few grams of protein and healthy fats to make for a weight-loss-friendly dessert.

That's it, Mini Fruit Bars

These single-serve That's it. Mini Fruit Bars contain only 60 calories with no added sugar. Even better, they contain 2 to 3 grams of fiber to make for a more filling dessert. The only ingredients in these bars are fruit, allowing them to provide some vitamins and minerals with no added preservatives. Three flavor varieties provide something for everyone, making them an option that could please the whole family.

SkinnyPop Popcorn, Sweet & Salty Kettle

If you like a sweet and salty flavor combo for dessert, this SkinnyPop Popcorn, Sweet & Salty Kettle will be right up your alley. The single-portion bags contain just over 100 calories with 2 grams of fiber and protein. A few grams of added sugar provide some sweetness but still allow this option to make for a great weight-loss dessert. You could even sprinkle your popcorn with a dash of cinnamon for added flavor!

RELATED: 10 Best Weight Loss Lunches That Are 400 Calories or Less

Innofoods Organic Almond & Pecan Clusters

With coconut, pumpkin seeds, pecans, and almonds as the first four ingredients in Innofoods Organic Almond & Pecan Clusters, your dessert contains plenty of healthy fats, fiber, and protein. This is a higher calorie option because of the healthy fats, so consider having a half serving to keep your dessert calories under 100.

No Sugar Shellz Dark Chocolatey Caramel Pecan

These keto-friendly No Sugar Shellz Dark Chocolatey Caramel Pecan clusters contain no added sugar, yet provide the comforting flavors of dark chocolate and caramel. Satisfy your sweet tooth for only 70 calories with these individually portioned clusters that also provide an impressive 6 grams of fiber. Pair these bites with some fruit for a hearty dessert that can still be under 100 calories!

RELATED: The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By

Honey Maid Graham Crackers

You may associate Honey Maid Graham Crackers with chocolate and marshmallows. While this makes for a delicious treat, s'mores aren't as friendly to your waistline. A single sheet of graham crackers contains only 65 calories and 4 grams of added sugar. You won't get much fiber or protein, so add a thin layer of almond butter to your graham for a balanced and satisfying treat.

Universal Bakery Traditional Aussie Bites

At 130 calories per bite, these individual treats are the perfect single-serving dessert. Universal Bakery Traditional Aussie Bites contain oats, apricots, raisins, flax seeds, and more, making for a nutritious option. They do contain 3 grams of added sugar, but the fiber, protein, and healthy fat content allows these to still be a great option. Not to mention, they taste like a delicious oatmeal raisin cookie.

Made in Nature USDA Organic Dried Mangos

Fresh fruit makes for a great dessert choice, but when you don't have any on hand, unsweetened dried fruit can serve as a great option as well. Made in Nature USDA Organic Dried Mangos are naturally sweet, meeting your dessert desires without any added sugar. The mildly tangy flavor of mango gives it a different flavor profile than many other desserts, making it a unique treat.

KIND Mini Bars

Individually portioned desserts take high priority for treats that benefit weight loss, and these KIND Mini Bars are no exception. The caramel almond and sea salt flavor contains fewer than 100 calories and packs 4 grams of fiber with only 2 grams of added sugar. Enjoy these as part of a snack during the day, or keep them as a healthy dessert option that provides essential nutrients, too.

Tropical Fields Crispy Coconut Rolls

Crispy, lightly sweet, and low in calories are key aspects that make Tropical Fields Crispy Coconut Rolls a good dessert for weight loss. A single serving contains only 43 calories, allowing you to double your portion and still stay under 100 calories. Unfortunately, they don't provide fiber, but the low-calorie count allows them to be paired with nutritious foods to create a balanced dessert under 100 calories.

Fairlife Nutrition Plan, 30g Protein Shake, Chocolate

Along with fiber, protein is a very satiating ingredient. Choosing desserts that contain one, or both, of these nutrients makes your treat even more satisfying. These individual Fairlife Nutrition Plan, 30g Protein Shakes contain 150 calories and a whopping 30 grams of protein. Even better, they contain no added sugar. Enjoy a half bottle for a lower calorie count that still packs plenty of filling protein and sweetness for your dessert.

Oikos Triple Zero Blended Greek Yogurt

Another protein-packed dessert, Oikos Triple Zero Blended Greek Yogurt comes in under 100 calories per serving, contains no added sugar, and provides 15 grams of protein per serving. Top off your Greek yogurt with some fresh fruit to incorporate fiber, and/or nuts for a boost of fiber, protein, and healthy fats. Either way, this dessert provides a good portion for relatively few calories.

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The post 15 Best Costco Desserts for Weight Loss appeared first on Eat This Not That.

When selecting your meal at Denny's, there are a few key ways to narrow down the healthier selections. When it comes to breakfast foods, choose egg whites when available, incorporate fruit or veggies into your meal, and skip sugary toppings and syrups. If you are at Denny's for a traditional lunch meal, choose fruit or veggie as your side and skip fried items, like fries and fried meat. When in doubt, practice portion control. There are many items well over 1,000 calories, and even some that hit over 2,000 calories. Even when using my tips for a more nutritious meal, enjoying only half of the dish allows you to keep your calorie intake more reasonable.

A seasonal pancake, topping-packed burger, and a side of onion rings can be enjoyed on occasion without negatively impacting your health. However, if you are visiting Denny's regularly, make sure to choose from the "best" categories more often than not. Here are the 20 best and worst orders on the Denny's menu.

Burgers

Best: Single Cheeseburger

Simple is a good rule of thumb when it comes to choosing healthier items. Sauces, toppings, and condiments can add excessive empty calories to a meal with little nutritional value. This simple cheeseburger comes in under 600 calories and you can make some easy swaps to lower that number. Swap the burger for grilled chicken for 120 fewer calories, skip the cheese, and enjoy fruit as your side for the healthiest option.

RELATED: The #1 Healthiest Burger at 10 Major Restaurant Chains

Worst: Double Flamin' 5-Pepper Burger

This burger comes in at 1400 calories, which is enough calories for an entire day for many people. Not to mention, it provides nearly 100 grams of fat! A beef patty, cheese, bacon, mayo, and a special sauce contribute to this high count. Swap the burger for a veggie patty to cut 110 calories, but that still leaves you with a calorie-packed meal. Enjoy fruit or salad as your side and eat only half the burger to keep calories and fat grams more reasonable. Better yet, skip this option for the more simple burger or grilled chicken option.

Classic Breakfasts

Best: Classic Benny Breakfast

Eggs Benedict is a traditional dish made with an English muffin, eggs, ham, and Hollandaise sauce. Without a side, this meal comes in just over 500 calories. This is reasonable for a meal, but a few changes make it even better. Swap the eggs for egg whites to cut 80 calories and several grams of fat, and get your sauce on the side. Using minimal sauce will drastically cut calories as it is traditionally made with a base of egg yolk and butter. Enjoy fruit on the side for a balanced meal!

Best: Southwestern Benny Breakfast

This Southwestern take on eggs benedict is higher in calories with chorizo in place of the lean ham, and comes in at 760 calories without any modifications. Swapping full eggs for egg whites is a good start, and swapping the hashbrown side for fruit makes this meal a little healthier. The classic benny is still a healthier dish, but this option with modifications comes in a close second.

RELATED: The #1 Healthiest Order at 12 Major Breakfast Chains

Worst: Grand Slamwich

Starting at 1,300 calories, the grand slamwich also packs nearly 80 grams of fat. This makes it one of the least healthy breakfast options, and one you are better off skipping. Eggs, sausage, bacon, and American cheese loaded between two slices of potato bread make up this high-calorie sandwich. Skipping one of the meat options and half of the cheese improves the composition of this meal, but not enough to consider it a healthy option. Enjoy this one only occasionally and consider sharing it to reduce your calorie intake.

Worst: Chicken Biscuit and Gravy Bowl

Biscuits and gravy may be a traditional breakfast in the South, but the staple is far from healthy. Add fried chicken, cheese, and eggs, and you have a calorie-packed meal with minimal fiber and more sodium than is required in a full day. You could swap the full eggs for whites for a slight improvement, and ask for the gravy on the side to reduce your portion of sauce, but this still leaves this meal as one of the least healthy.

Melts & Handhelds

Best: Super Bird

For a lunch meal, this simple turkey sandwich is a good selection. Unfortunately, the sandwich comes in at 760 calories, not including a side, making it higher in calories than many may want at a meal. However, this option provides the lowest number of calories and grams of fat of all the sandwiches. Enjoy open-faced to reduce your intake of calories and low-quality carbs, and go with fruit as a low-calorie, nutrient-packed side.

Worst: Brisk-It-All-Melt

Red meat is notorious for its high fat content, and this brisket sandwich is no exception. Brisket, bacon, eggs, and cheese make up the bulk of calories in this over 1,190 calorie meal. Egg whites are a healthier option, and skipping half of the meat would drastically cut fat and saturated fat grams. However, this option still leaves much to be desired when it comes to balanced nutrition.

Omelettes

Best: Loaded Veggie Omelet

Omelets pack protein and are a good way to incorporate produce into your breakfast. This option is loaded with veggies and is only 550 calories without any modifications. However, sides of toast and hashbrowns will almost double this number, so choose wisely to keep this a healthier meal. Swap the eggs for egg whites to reduce calories by 230, and trade the starchy sides for a double side of fruit for a balanced breakfast full of fiber.

Best: Build Your Own Omelet

Nutrition information varies.

Creating your own omelet may be one of the best breakfasts on this entire list. Starting with egg whites, add in your cheese of choice to incorporate more protein and fat into the meal, and select your favorite veggies to make for a balanced option. Tomatoes, spinach, bell peppers, and onions will add tons of flavor and fiber for a few calories. You could even top with avocado for a boost of healthy fat and fiber. Choose fruit as your side for a dietitian-approved breakfast!

Worst: Philly Cheesesteak Omelet

This omelet starts at 760 calories and the full meal comes in at a jaw-dropping 1,100! Swapping the full eggs for egg whites is a good start to a healthier meal, and choosing fruit as your side makes this option much more reasonable. However, the prime rib meat in the omelet will contribute significant calories, fat and saturated fat. Enjoy this option with modifications and consider asking for a "light" portion of meat for a healthier dish.

RELATED: 10 Breakfast Chains That Serve the Best Omelets

Pancakes

Best: Hearty 9-Grain Pancake Slam

Carbohydrates are the main source of calories in pancakes, which doesn't make them inherently bad. However, the added sugar, toppings, and syrup can drastically turn your reasonable pancakes into sugar bombs. These 9-Grain Pancakes are only 410 calories and provide 5 grams of fiber and 10 grams of protein. This makes them a reasonable meal on their own, and a side of egg whites makes it a more balanced option. The order comes with a stack of two pancakes, so save one for later to make this meal a calorie-conscious and well-rounded choice.

Worst: Cinnamon Roll Pancake Slam With Cream Cheese Icing

Not all pancakes are created equally, and these cinnamon roll cakes pack a whopping 145 grams of sugar. This number doesn't even include syrup, which would add plenty more calories and grams of sugar. Modifications won't make these pancakes a more reasonable option. Instead, skip them all together. If you can't resist trying them, order the cakes for the table to split and enjoy just a bite to satisfy your craving.

Salads

Best: Salmon Salad Your Way

Although salmon is higher in calories than poultry, it packs healthy fats. This salad combines veggies, cheese, and iceberg lettuce to be served with wild-caught salmon. This meal starts at 560 calories, not including the dressing, so you'll have to make some concessions to keep this a healthy option. Choose the light Italian dressing for only 20 extra calories, and consider getting rid of the croutons and cheese to save a few calories. You'll get plenty of protein and healthy fats from the salmon, you won't miss any nutrients from skipping the cheese.

Worst: Mama's Fried Chicken House Salad

As I mentioned before, fried ingredients should be limited to build a healthy meal. The base of this salad is the same as the salmon option, and the salmon has been swapped with fried chicken tenders. This makes for a higher-calorie meal that also provides way more sodium. Skip the tenders and go with salmon or grilled chicken for a healthier salad.

RELATED: 10 Unhealthiest Restaurant Salads—Ranked by Sugar Content

Slams

Best: Fit Slam

The "slams" are a signature menu item for Denny's that combines eggs and side items for a full meal. The Fit Slam is a take on this concept but is built as a much healthier option. A base of egg whites with veggies is complimented with turkey bacon, fruit, and an English muffin for a 410-calorie meal. No modifications are needed to keep this a healthy option, but limit the amount of butter and jam on your bread to avoid excess empty calories.

Worst: Strawberry Stuffed French Toast Slam

This slam combines four slices of French toast stuffed with a cream cheese filling, all topped with strawberries, a berry sauce, and powdered sugar. This leads to a starting calorie count of over 1,200, and sides of eggs and meat will drive that number to 1500. This seasonal French toast dish no doubt packs loads of sugar, too. If you choose to order this dish, skip the strawberry sauce and powdered sugar to limit sugar, go with egg whites instead of meat as your side, and save half of your French toast for later.

Starters & Sides

Best: Fresh Seasonal Fruit

You have no doubt noticed fruit as my most commonly suggested side item. This choice contributes roughly 100 calories and 3 grams of essential fiber. Compared to the high-fat meats, low-fiber carbs, and fried starches that serve as other side options, fruit is certainly the most nutritious and can allow the meal to feel more filling.

Best: Garden Side Salad

Another way to get produce at your meal is with a side salad. Especially when enjoyed in place of fries or onion rings, this option can be lower in calories which provides fiber and essential nutrients to your meal. Dressing can drive calories up quickly, so go with the light option for only 20 calories, or enjoy your favorite dressing on the side and use only half. Skip the croutons to save a few more empty calories, too.

Worst: Stack of Cinnamon Roll Pancakes

I already harped on the sugar and calories in the cinnamon roll pancake slam, but they are worth mentioning again as they are also offered as a side item. Unless you plan to split this 1,100-calorie order across a full table, skip them all together. If you want some pancakes, go with the 9-Grain or Buttermilk cakes. While you're at it, avoid the Double Chocolate Pancake puppies on the start menu as they can pack over 100 calories and 97 grams of sugar.

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