However, recent research has started to question whether drinking wine or alcohol provides any meaningful health benefits, and the risks of drinking — even at low or moderate amounts — may not be worth it. According to a World Health Organization (WHO) report from January 2023, no amount of alcohol is safe for your health. Not even a drop! The WHO states that alcohol is linked to more than 200 diseases, injuries, and other health conditions. What's more, data to support WHO's new position on alcohol was reported in The Lancet, where researchers revealed that even modest consumption of wine, or any other type of alcohol, is carcinogenic and increases one's risk for several types of cancer.

According to the Dietary Guidelines for Americans, adults of legal age should limit alcohol to one drink a day for women (equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits) and two drinks for men. However, the Guidelines also state that no one should start drinking for a purported health benefit and that many people should not drink whatsoever.

The good news is that quitting alcohol is increasingly popular among influencers, including many celebrities and even rock stars. It appears that every day there's another celebrity swearing off alcohol — even including wine, which is often heralded as a "healthy" addition to any diet. One of the most recent examples is supermodel Gisele Bündchen who said in an interview with People, that she hasn't touched alcohol for more than two years. Bündchen said giving up a glass of wine created a huge difference in her life, and it helped her feel clearer and improved her sleep. Other A-list teetotalers include Jennifer Lopez, Bradley Cooper, Blake Lively, and Tom Hardy.

If you're thinking of giving up your evening glass of wine for Sober October, here are five benefits of giving up wine and all alcohol in general. Read on, and for more, don't miss The 15 Best Non-Alcoholic Drinks You'll Actually Like.

Wine can be considered a "triple threat" for your weight and waistline. Here's why: It provides 115 to 125 calories per 5 ounces, it increases your appetite, and it wears away at your willpower. According to a paper written by McGill University, alcohol has also been shown to disrupt the body's hunger hormones, ghrelin, and leptin, which can also help explain why alcohol makes us hungrier and less satisfied. The bottom line? For most of us, the more we drink, the more we will eat.

RELATED: 17 Best Foods To Burn Belly Fat, According to Science

Alcohol is also a potent Group 1 Carcinogen, according to research and the WHO. It can cause cancer because it breaks down in the body to form a compound that can harm DNA and increase the risk for seven types of cancer including oral cavity, liver, larynx, colorectum, and breast cancer. The WHO said that one's risk is increased with even a small amount of alcohol, like one drink. According to one study reported in the journal Nutrients, one of the by-products of digesting alcohol is the creation of acetaldehyde, which can cause DNA damage and block DNA synthesis and repair. At the same time, ethanol increases inflammation and oxidative stress, other conditions that can lead to DNA damage, which is linked with an increased risk for cancer.

Your liver is the organ that does most of the heavy lifting for metabolizing alcohol, according to research in the journal Alcohol Research. It's well known that prolonged, heavy drinking harms the liver, but did you know that every time you have a sip of wine, some of your liver cells will die as it processes the by-products of alcohol digestion and absorption, and inflammation gets ramped up in the liver? The extent of the impact of alcohol on your liver varies from person to person, but women tend to be at increased risk. While cirrhosis may be the most known alcohol-related liver disease, there are several others including alcoholic hepatitis, steatosis, fatty liver, fibrosis, and cirrhosis are all linked to alcohol consumption. Over time, scar tissue builds up in the liver which can lead to cirrhosis, which is life-threatening. What's more, all alcohol harms the liver; five ounces of wine will be just as harmful as 12 ounces of beer or 1.5 ounces of spirits.

RELATED: 20 Best Detox Waters To Burn Fat & Lose Weight

Red wine is often recommended as a heart-healthy beverage that can lower your risk of heart disease. However, some research suggests that teetotalers also have lower risks of heart disease and that many studies have overstated the potential heart-health benefits of wine and alcohol in general. According to one study published in The American Journal of Medicine, the researchers suggest that the body of research may overestimate the benefits of alcohol for cardiovascular disease prevention and that there are many confounding factors, in particular, lifestyle, genetic, and socioeconomic associations with wine drinking, which likely explain much of the association with wine and reduced cardiovascular disease events. For example, individuals who drink wine may eat healthier and exercise more, which could also be factors that reduce their risk for heart disease. Currently, health professionals do not advise anyone to start drinking to reduce their risk for heart disease.

Most individuals who have given up wine or any alcohol will explain how much better they sleep after giving up alcohol. There is plenty of research to back that up. Wine and other alcohol acts as a sedative to put you to sleep quickly, but then it leads to disrupted, poor-quality sleep later in the night. One study published in the journal Alcohol reported that alcohol can cause insomnia and daytime sleepiness and it also reduces the time spent in deep sleep during the second half of the night. The cost of alcohol-induced sleep disturbances is thought to exceed $18 billion.

RELATED: 9 Sneaky Ways to Lose Weight In Your Sleep

Forgoing vino is a great way to fight inflation and improve your bottom line. Reddit users in the thread, "How much money are you saving by not drinking?" details their personal financial benefits of giving up wine and other alcohol. Some say they spent $15 a day or about $400 a month, while others estimated that they spent $1,000 a month. Giving up wine (and alcohol) may help you save around $5,000 or more annually.

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

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Research shows that eating a diet that optimizes protein at about 1.2 to 1.6 grams per kilogram body weight (.5 to .7 grams per pound body weight) or about 20-30 grams of healthy protein sources per meal, can lead to better weight management and lower body fat while reducing risk for some chronic health conditions. Having the right high-protein bars on hand can help you when you need a between-meal snack that will keep you on track.

How we selected the best healthy protein bars:

To help you find a high-protein bar that can help you lose and maintain a healthy weight, here's what to look for:

• High protein counts: Look for a bar that provides at least 10 grams of protein. Since meals should provide 20-30 grams of protein, you're looking for a bar with about half of the protein that a meal should provide.
• Moderate calories: Make sure the protein bar has no more than 300 calories. Snacks should be kept to up to 250-300 calories to help ensure that you don't exceed your daily caloric budget.
• Low in added sugar: Be sure to choose a protein bar that limits added sugars to no more than 10 grams or 2.5 teaspoons. Added sugar is digested and absorbed quickly, and provides no staying power, so you'll likely be hungry soon after eating. One exception is if you are eating a snack post-exercise, as it's okay to have more added sugar to help replenish depleted glycogen stores after exercise.
• High in fiber: When it comes to fiber, choose bars with at least 3 grams of fiber. Fiber will help keep you satisfied, improve your GI health, and help reduce the risk of chronic diseases.
• Made with wholesome ingredients: Bars that have more natural ingredients should be prioritized, like nuts, seeds, and whole grains.

The 10 best protein bars for weight loss.

Here are the 10 best protein bars for weight loss, according to nutrition pros. Read on, and for more, don't miss 10 Amazing Benefits of Eating Protein.

This whole-food bar is made with egg whites, dates, peanuts, chocolate, cocoa, and other more natural ingredients, compared to many other bars. It packs in 5 grams of fiber and 12 grams of protein to keep you satisfied for longer.

RELATED: 8 Best Drinks for Weight Loss

The original protein bars by Quest are high in both protein and fiber. The combination can help provide energy and keep your appetite in check, so you'll be less likely to overeat. Quest also has no added sugar, making the bars a great option for those counting their carbs to help with weight management. The dairy-based protein is high-quality and helps provide essential amino acids your body needs. They are sweetened with erythritol, stevia zero-calorie sweetener, and sucralose.

Power Crunch protein bars are a favorite of registered dietitian and certified athletic trainer, Dana Angelo White, MS, Rd, ATC. "These bars are, come in great flavors, and offer up a good dose of protein. The protein source in these bars is primary whey protein, so the protein will be digested and absorbed slowly to help keep you satisfied longer," notes Angelo White. The bars are also sweetened with stevia so added sugars are lower than many other bars.

Clif Builders Bars exceed our guidelines for added sugar, but Angelo White says they are still a good option for active individuals to enjoy post-exercise. The protein is soy protein isolate, and soy protein concentrate so the bar provides all essential amino acids to optimize recovery. With 3 grams of fiber and 20 grams of protein, the Builders Bars will help you keep your calories in check.

RELATED: 9 Best High-Protein Foods for Building Lean Muscle

Packed with 14 grams of plant-based protein, 10 grams of fiber for gut health, and only 3 grams of added sugar, Aloha Protein Bars are a great choice, says Patricia Bannan, MS, RDN, author of From Burnout to Balance. They are also vegan, gluten-free, and USDA-certified organic.

This 250-calorie bar packs in 12 grams of protein and 6 grams of filling fiber. The protein in this bar comes from peanuts, soy protein isolate, and nonfat milk powder. Added sugar is limited to 5 grams so this bar packs a lot of positive nutrition in a calorie-controlled bar.

These plant-based bars are vegan and have no added sugar. Made with quality ingredients like peanuts, tapioca fiber, brown rice protein, and medium-chain triglycerides. Calories in this bar are kept low because it's sweetened with monk fruit concentrate.

Made with almonds, pumpkin seeds, soy protein isolate, and whey protein isolate, this is a great option for anyone trying to lose weight following a low-carb lifestyle. This keto bar has 1 gram of sugar and just nine grams of carbohydrate and it's also gluten-free and vegetarian.

RELATED: Eating Low Carb and Still Gaining Weight? This Could Be Why.

Even though this bar doesn't meet our guidelines for fiber, it is calorie-controlled and packs in 10 grams of protein. What's more, the protein comes from organic brown rice protein, pea protein, and chia seeds. Added sugars are kept low because the bars are sweetened with erythritol, as well as other sweeteners.

This bar is shy of our 10-gram protein guideline by just 1 gram. However, we like that the bar is made with almonds, pea protein, and chia seeds and packs in a whopping 6 grams of fiber. The fiber and protein combo with help keep you satisfied, so you're less likely to overeat.

RELATED: 14 Healthy & Delicious Snacks That Will Make You Feel Full

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The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight (0.37 grams per pound). That is considered the minimal amount to ward off a deficiency but is not considered the ideal amount for most of us. Many researchers believe that a more optimal amount of protein is closer to 1.2-1.4 grams per kilogram body weight or 0.6-0.9 grams per pound. Physically active individuals need more protein to help muscles build and repair post-exercise. According to research, older individuals also need more protein than the Recommended Dietary Allowance (RDA) because aging reduces the body's ability to process protein, and that can exacerbate muscle losses, that occur as we age.

A simpler way to put these recommendations into practice is to focus on getting 20-30 grams of protein at each of your three main meals. This is the preferred way to consume protein because it can help the body digest and absorb the essential amino acids protein foods provide.

Eating more high-quality protein is the best way to get the optimal amount of protein in your diet. However, protein-rich foods vary in their nutritional quality. Many animal-based protein foods, like fatty cuts of red meat and processed deli meats, are known to increase the risk of heart disease and certain types of cancer.

Here are 10 protein-packed foods to add to your shopping cart to ensure that you are getting the healthiest sources of protein in your diet. Read on, and for more, don't miss 16 Easy Ways To Increase Your Protein Intake.

Eggs are often referred to as the gold standard for protein. A study published in the journal Nutrients reaffirmed that egg protein has been recognized to be highly digestible and an excellent source of all nine essential amino acids, with the highest attainable protein digestibility-corrected amino acid score of all protein sources.

One large egg has 70 calories and provides more than 13 essential nutrients, including iron, vitamin D, iron, zinc, lutein, zeaxanthin, and choline. Eggs also pack six grams of high-quality protein and antioxidants. Eggs may also help you maintain a healthy weight: Studies show that eating eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. In an egg vs. bagel research study, subjects who ate an egg breakfast versus the same calorie breakfast of bagels lost 65% more weight and significantly more belly fat compared to those who ate the bagel breakfast. Eggs have also been shown to help protect against infections and provide anti-cancer benefits.

RELATED: 7 Best Antioxidant-Rich Foods to Reduce Inflammation

Fish and seafood are two of the healthiest high-quality proteins to include in your diet. Not only does seafood contain all nine essential amino acids for health, but a serving (three ounces) of tuna or shrimp provides about a third of your daily recommended protein intake or 20-25 grams of protein. What's more, compared to other high-quality protein sources, fish is significantly lower in calories, with about 100 calories per standard 3-ounce serving. Fish is so healthy that the Dietary Guidelines for Americans and the American Heart Association recommend eating at least two to three servings of fish per week (about six to eight ounces cooked) to get the recommended 250 milligrams a day of EPA and DHA, the beneficial long-chain omega-3 fatty acids. These fatty acids are known to help reduce the risk of cardiovascular diseases and tamp down inflammation along with other health benefits.

Europeans have been enjoying Greek yogurt for centuries, but it's become increasingly popular here since Americans have steadily shied away from the sugary, fruit-on-the-bottom type yogurts or candy mix-ins to enjoy a more wholesome, protein-packed yogurt. Greek yogurt is considered a healthier yogurt because its unique straining process removes the liquid whey resulting in a thicker, creamier yogurt with twice the protein of traditional yogurt.  It's also an excellent source of calcium and it provides probiotics to help support immune and GI function.

A six-ounce serving of most Greek yogurt brands will provide more than 15 grams of protein for about 100 calories for a nonfat, no added sugar variety. To ensure that you choose the healthiest strained yogurt, be sure to look to make sure you find a Greek yogurt with minimal added sugar.  Greek yogurt is a great post-workout treat and one study published in Frontiers in Nutrition reported that untrained individuals who included Greek yogurt in their diet, as part of a 12-week training program, gained more muscle mass and reduced body fat compared to those who undertook the same training but didn't add Greek yogurt to their diet. The subjects ate Greek yogurt three times a day on training days and twice on off days.

RELATED: 28 Best High-Protein Store-Bought Snacks

Dairy milk is a great option for those seeking to add beneficial protein to their diet. Cow's milk provides two types of protein: casein, and whey. Casein makes up about 80% of the protein and whey accounts for about 20%. Whey is digested and absorbed quickly while casein is digested more slowly and helps to enhance satiety. Milk provides about one gram of protein per ounce, so an eight-ounce glass of any type of cow's milk, from skim to full fat, provides eight grams of protein. In addition to packing in protein, cow's milk is rich in calcium, vitamin D, B vitamins, and potassium, among other nutrients. If you buy grass-fed milk, you'll also get more beneficial conjugated linoleic acid and omega-3 fatty acids. Several studies, including one published in Clinical Chemistry, show that milk drinkers tend to have more lean muscle mass and better body composition. Athletes often enjoy milk and other dairy foods in their diet to enhance recovery and build and maintain muscle mass.

RELATED: Is Milk Good For You? 6 Effects of Drinking It

We all know that chicken breast is one of the best sources of lean protein. But did you know that a serving of chicken breast packs in more protein ounce-for-ounce compared to beef? A 3-ounce serving of cooked chicken breast has around 28 grams of protein and 140 calories, according to the USDA's nutrient database Chicken with the skin on will have twice as much fat as skinless breast meat, so it's best to enjoy skinless. Chicken breast also packs in more than protein, it is rich in B vitamins, selenium, and phosphorus, and also provides potassium, magnesium, and zinc. A study published in Food and Nutrition Research also notes that the fat content of skinless chicken breast is just one percent of the fat and just a third is unhealthful saturated fat. The research also suggests that lean chicken breast may help with weight maintenance, due to the high satiety effects of the protein in chicken. Eating chicken breast in lieu of higher-fat animal proteins can also reduce your risk for cardiovascular disease and type 2 diabetes.

Turkey breast is another great option to get more high-quality lean protein in your diet. Nutritionally very similar to skinless chicken breast, a three-ounce serving of turkey breast provides about 25 grams of protein for just 135 calories. Skinless turkey breast also provides B vitamins, niacin, selenium, and zinc. It's also low in fat like skinless chicken breast. For your health, it's best to skip processed meats, like turkey deli meat, and stick to minimally processed turkey that you can roast and enjoy for several meals. A review article published in the peer-reviewed journal Nutrients points out that red meat and processed meat consumption may increase the risk for certain types of cancer while white meats do not.

Cottage cheese has the reputation of being the quintessential diet food since the 70s, but it's made a huge comeback in recent years, thanks in part to its stellar nutritional profile that athletes and other health-conscious eaters seek. Low-fat cottage cheese provides more protein per calorie than most other foods. A typical low-fat plain cottage cheese provides around 14 grams of protein and 100 calories in a half-cup serving and it's a good source of calcium. One study reported in the journal Appetite found that equal calorie snacks of egg or cottage cheese provide similar satiating benefits, helping study participants eat less after snacking on an egg or cottage cheese snack. The protein in cottage cheese is about 80% slow-release casein, making it great to help you stay fuller longer, help moderate blood sugar levels, and help your muscles recover post-exercise.

RELATED: The 8 Best Cottage Cheese Brands, According to Dietitians

For a plant-based source of protein, beans are one of the healthiest options to enjoy. A cup of beans provides about 15 grams of protein, and you get the added benefit of all the fiber, antioxidants, zinc, B vitamins, potassium, magnesium, and many other nutrients beans provide. Beans are particularly filling, thanks to the one-two punch of protein and fiber. Research published in the American Journal of Clinical Nutrition reports that beans provide beneficial polyphenols that help lower harmful LDL-cholesterol and reduce the risk for metabolic syndrome, heart disease, and type 2 diabetes. Beans are considered so beneficial for health that the Dietary Guidelines for Americans recommend eating three cups of beans and legumes each week, which equals half a cup per day.

Soy foods are one of the best plant-based proteins to add to your diet, especially if you eat a more plant-based diet. Soy foods contain protein that has all nine essential amino acids, making them a complete protein. Compared to animal proteins, soy has low amounts of saturated fat, which makes it a heart-smart protein option. A cup of edamame (steamed immature soybeans in pods) provides about 17 grams of protein, 8 grams of fiber, and around 200 calories. Soybeans are an excellent source of fiber and magnesium, and they also provide iron, B vitamins, omega-3 fats, and many other important nutrients. Soybeans also provide isoflavones that studies show help maintain bone health and may protect against certain types of cancer.

RELATED: 13 Unhealthiest Carbs To Stay Away From

Lentils are members of the same legume family as beans. They are dried, protein-packed seeds. They come in brown, red, yellow, black, and other varieties. No matter which type of lentil you eat, it will be a healthy source of protein. A cup of lentils has around 18 grams of protein for 230 calories, which is very similar to most types of beans. Lentils also provide B vitamins, iron, zinc, potassium, and magnesium. They also are rich in antioxidants that can help reduce inflammation and reduce the risk for chronic diseases. According to research published in the International Journal of Molecular Sciences lentils are rich in bioactive compounds that help reduce the risk of diabetes, obesity, cancers, and cardiovascular disease.

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Protein shakes are designed to provide the 9 essential amino acids that are required for building and maintaining protein. They are usually rich in the most important aminos for muscle-building, which include leucine, isoleucine, and valine. Decades worth of studies reveal that high-quality protein helps build and maintain muscle, control appetite, increase metabolism.

While you can plan meals and snacks that provide similar macronutrient profile that protein shakes provide, doing so will require a lot of time and expertise compared to the convenience of buying a ready-to-drink protein shake online or at your local food retailer. Protein shakes are usually also fortified with essential micronutrients, including B-vitamins, antioxidants, vitamins A and D, and many other nutrients that are often under consumed.

That said, the healthiest diets are those that are primarily plant-based and include a wide variety of natural, whole foods. Ready-to-drink protein shakes should be enjoyed as a complement to a wholesome eating plan, not to make up for a poor diet.

How Much Protein Do You Need?

The recommended daily intake of protein for sedentary consumers is a minimum of 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.  However, most experts recommend well over these numbers to optimize protein intake to help build and maintain lean body mass and for improved health and well-being. For those who are moderately active, a good goal is 1.3 grams of protein per kilogram body weight.

According to the International Society of Sports Nutrition, active individuals should strive for 1.4 to 2.0 grams of protein per kilogram of body weight or 0.6 to 1 gram per pound. A study published in the International Journal of Sports Nutrition and Exercise Metabolism reported that for athletes attempting to lose body fat, protein recommendations are 1.6-2.4 grams per kilogram of body weight or 0.7 to 1.1 grams per pound.

Lastly, protein shakes are often enjoyed as a meal replacement if you're traveling or are on a tight deadline and can't stop working to eat a balanced meal. However, it is noted that chronic intake of protein greater than 2 grams per kilogram body weight may cause GI or renal and vascular abnormalities, so there is still such thing as too much protein.

If you're older, protein shakes are also an easy way to get high-quality protein and other essential nutrients in your diet, at a time when it's likely that you aren't getting enough protein or essential amino acids, and your daily calorie intake may be low. At the same time, for those trying to lose body fat and improve their lean muscle mass, protein shakes can play an essential role in maintaining lean tissue while you shed fat mass. A general goal of 20 to 30 grams of protein per main meal is a good rule of thumb for most individuals.

A protein shake can is a convenient way to get a high-quality dose of 15 to 30 grams of protein per ready-to-drink bottle. And, since it's fortified, it's like taking high-quality protein with a multivitamin. There are dozens of ready-to-drink protein shakes available at your local supermarket, ranging from milk-based to plant-based options. The dairy-based shakes are rich in whey, casein, or a combination of both, while plant-based shakes are often made with soy milk, almond milk, or pea protein.

Keep these guidelines in mind when choosing a healthier ready-to-drink protein shake:

• Calories: Choose protein shakes that have up to 250 calories. If you are trying to lose body fat, stick with protein shakes with lower calorie counts and fewer carbohydrates.
• Protein: A protein shake should have 15-30 grams of protein per bottle. More than 30 grams of protein in a single eating occasion provides no additional benefits.
• Carbs: Unless you're an athlete looking for protein shakes as a recovery aid, look for shakes that keep added sugars to less than 10 grams.
• Plant-based: For plant-based protein shake, look for those made with more complete proteins like soy or pea protein.

Here are some great protein shakes readily available at supermarkets and other retailers for you to try today.

OWYN Protein Shakes are 100% vegetarian and the protein in this shake is from a blend of pea protein, flaxseed, oat, and pumpkin seeds. This shake is also low in saturated fat and sodium, while providing 20 to 25% of the Daily Value for more than 25 essential nutrients, including calcium, vitamin D, folate, and other B-vitamins.

RELATED: 11 Best Vegan Protein Powders for Building Muscle

Quest makes a variety of protein-rich, low carb and low-sugar shakes that are great for athletes who seek to maximize protein intake while keeping their carb and sugar intake in check. With 30 grams of dairy-based protein, this shake has enough high-quality protein to provide the essential aminos needed to help with muscle rebuilding and post-exercise recovery. Quest is great for anyone trying to optimize their body composition, as it has a great protein to calorie ratio. The shakes keep total carbs to just 4 grams and sugar to 1 gram.

Soylent Complete Protein Shakes are plant-based and made with soy protein to keep saturated fat low. The shakes are also supplemented to provide more than 30 essential vitamins and minerals. With 30 grams of protein per 250-calorie bottle, making them a great choice for those who want a shake to enjoy as a meal replacement or to help maintain lean muscle mass while losing weight loss. With no added sugar, the shakes are sweetened with a zero-calorie sweetener to keep calorie and carbohydrates in check.

RELATED: 15 Best High-Protein Foods for Weight Loss

Orgain Shakes are made with grass-fed milk protein and are a recommended option due to the moderate calories and low sugar content, compared to many other delicious, ready-to-drink shakes. Enjoy this post-workout if you want to keep calories and sugar down while getting sufficient protein for recovery or to maintain lean body tissue while losing weight.  Due to a lower calorie count, these shakes may be best for those seeking to trim down or lose body fat as opposed to individuals recovering from illness or those who need protein shakes to boost their energy intake.

This shake is a great option as a meal replacement or as a nutritional boost for anyone who follows a low-carb lifestyle or is trying to reduce carbs to help shed body fat. The Atkins Shakes keep carbs and sugar low but pack in three grams of fiber and 15 grams of protein to help keep you satisfied.  This shake is fortified with more than 20 essential nutrients and the protein is a blend of milk and soy protein. Carbs are limited to seven grams and just one gram of sugar. The coffee flavor has as much caffeine as a cup of coffee, so it can be a great option to start your day off right.

RELATED: 10 Best Protein Shake Recipes for Weight Loss

Fairlife makes a variety of high-protein, dairy-based shakes. The brand is based on ultra-filtered milk, which has about twice the protein and half the sugar of regular milk as well as more calcium. The Core Power line of shakes comes in three flavors, and all provide 26 grams of protein from milk. The shakes are sweetened with stevia leaf extract and other calorie-free sweeteners. For those who have problems digesting lactose, these shakes also have lactase enzyme in the product so it should be well tolerated for those with lactose intolerance. The shakes also have added fiber to enhance satiety.

Premier Protein shakes have 160 calories, 30 grams of protein, and pack in 24 vitamins and minerals. Due to the fortification of this shake, it's a great option for anyone recovering from an illness or elderly individuals who may have little appetite or desire to make balanced meals. Carbohydrates and sugars are low, and the ingredients list may be scary but it's primarily because it includes all the scientific names for the vitamins and minerals like pyridoxine hydrochloride (AKA vitamin B6).

RELATED: 10 Unhealthiest Protein Bars To Avoid

Great for vegans or anyone who can't tolerate dairy products, Aloha is a beloved choice among plant-based fitness enthusiasts. Aloha shakes are 100% organic, the protein in their shakes comes from a blend of pea and brown rice protein, and the first ingredient is coconut milk. Carbohydrates and sugars are kept low by using monk fruit. The five grams of sugar come from coconut, which is thought to be a more natural sugar. The addition of three grams fiber from inulin can help enhance satiety, and the Iced Coffee flavor provides 95 milligrams of caffeine for an additional energy booster.

Muscle Milk has been developing protein products for active individuals for decades. This new offering from the brand is great because it's lower in calories, so it's a perfect option for those seeking to lose fat without losing muscle mass. The protein in this shake comes from isolated milk proteins, but it doesn't contain milk. That means if you have lactose intolerance, you'll be able to consume this product because it does not contain lactose. It's also fortified with six essential nutrients including vitamin D, calcium, iron, and potassium.

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Here, we asked registered dietitians for their most recommended sandwiches from their favorite fast-food sandwich chains. Whether you are trying to lose weight, or maintain your macros, there are plenty of ways to hack the menus at these fast-food chains to meet your goals.

Here are some guidelines from registered dietitians to help you choose a healthier fast-food sandwich:

• Go vegetarian: Most vegetarian sandwiches will have more vegetables and fewer calories, saturated fat, and sodium, compared to sandwiches stuffed with processed deli meats.
• Order smaller: When choosing a sandwich, opt for the smallest size, like a six-inch sandwich versus a foot-long. Often, the smaller size sandwiches have one-third to one-half the calories of their larger counterparts.
• Avoid wraps: Wraps tend to have significantly more carbohydrates and calories than regular sandwiches on sliced bread or even sub-type sandwiches.
• Consider an "Un-Wich:" Some chains allow you to have lettuce wrap in place of bread.
• Ask for more vegetables, and less meat and cheese: That simple hack will shave a significant number of calories, fat, saturated fat, and sodium from you meal.
• Limit the amount you eat: If you have high blood pressure or are sodium sensitive, you should limit these sandwiches in your diet, as most fast-food sandwiches are higher in sodium.

So, if you do go out for a quick bite, here are eight healthy fast-food sandwich options that are better than the rest.

This delicious vegetarian sandwich is my pick at Au Bon Pain. As a registered dietitian nutritionist, I like the classic flavors of this Italian Caprese. It's made with fresh Mozzarella cheese, basil pesto, arugula, and tomatoes. Weighing in at 540 calories, this sandwich is good for a main meal, and it won't derail your healthy eating goals. When ordering at Au Bon Pain, choose to have your sandwiches on a Ciabatta role rather than other bread options, as it is significantly lower in calories.

RELATED: 7 Best High-Protein Fast-Food Sandwiches

This sandwich is a great option from Quiznos because it is moderate in calories thanks to lean turkey breast, and it provides 21 grams of filling protein. Due to the Swiss cheese, it does have eight grams of saturated fat, but that is well within one's daily limits. Whenever eating a fast-food sandwich that has more than 700 milligrams of sodium, it's important to monitor your sodium intake for the remainder of the day.

Registered dietitian, Patricia Bannan, MS, RDN, author of From Burnout to Balance, likes this sandwich from Pret A Manger. "It's made with miso sesame hummus, avocado, arugula, cucumber, and pickled cabbage & carrots on multi-grain bread, and this vegetarian sandwich has 410 calories and provides six grams of fiber for gut health, as well as 11 grams of protein for staying power," says Bannan. "The sodium is slightly high at 770 milligrams, but it is still lower than most sandwiches at chain restaurants. Plus, it tastes fresh and delicious."

RELATED: 11 Worst Fast-Food Sandwiches to Stay Away From Right Now

I've always been a fan of Subway's Veggie Delite. I like that I can add a ton of veggie options and I can have it with or without cheese. Weighing in at just 200 calories, this sandwich is a fraction of the calories, fat, saturated fat, and sodium of most fast-food sandwiches. Despite being low in calories, this sandwich has enough fiber and protein to help keep you satisfied.

At Subway, order multi-grain bread and stick with their smallest, six-inch subs and skip their higher-calorie wrap sandwiches.

Bannan also likes this popular menu item from Panera Bread. "It's made with chicken tossed with diced celery, sliced grapes, toasted almonds, and a special dressing, served with greens and tomatoes on a rustic sourdough bread," explains Bannan. "This chicken salad sandwich has 27 grams of protein, which will help you feel fuller, longer." It also has five grams of gut-healthy fiber, and while the sodium content is on the higher side (970 milligrams), some sandwiches at Panera Bread pack twice that amount, so it's still one of the better options from the chain.

Nutritionist Sarah Garone, NDTR, CNC recommends the Mediterranean Veggie sandwich from Panera. "This sandwich is loaded with fresh vegetables like peppers, tomatoes, and cucumbers, giving it plenty of antioxidants and an impressive seven grams of fiber. It's also relatively high in protein at 23 grams per sandwich. The primary drawback here is sodium, which is quite high. But compared to most fast-food sandwiches, it's still a good choice," says Garone. Ask to have this sandwich made without feta cheese and added salt, and you can significantly slash the sodium content.

RELATED: 7 Best Fast-Food Sandwiches, According to Chefs

A small Veggie Sandwich from Firehouse is one of the healthiest items on the chain's menu. Nutritionally, it's relatively low in calories and saturated fat, and it provides 12 grams protein. It's also easy to modify if you eat an entirely plant-based diet, explains Rhyan Geiger, RDN, Owner of Phoenix Vegan Dietitian. "Removing cheese and mayo will make the sandwich vegan and also helps lower the amount of saturated fat and sodium, making it a healthier option than many other meat-based subs." You can also opt for whole wheat bread instead of white bread for additional fiber and to keep you feeling full longer, adds Geiger.

RELATED: 8 Fast-Food Chains That Serve the Best Hot Subs

This sandwich features provolone cheese, avocado, lettuce, tomato, and cucumber and can be customized with additional vegetables of your choice. Geiger recommends this sandwich (removing the provolone and mayo to make it vegan) or the Veggie Unwich. "An Unwich comes wrapped in fresh lettuce, giving you roughly 34% fewer calories overall and a boost of veggies for the day. You can customize your sandwich to include even more toppings. I like to recommend adding a dollop of hummus for extra protein, especially when you're on the go. Those are easy to carry with you."

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But these fast-food chicken chains aren't always the best place to dine if you're trying to be healthy. While it may seem like it would be easier to make better-for-you choices by ordering a chicken sandwich compared to ordering burgers and fries at places like McDonald's, that's not always the case. You may be shocked to find out that these fast-food chicken chains' seemingly healthful meals are nutritionally far worse in terms of calories, fat, saturated fat, sodium, and even added sugar, compared to typical menu items at fast-food burger joints.

What's the problem? Many menu items at these chains like wings, nuggets, chicken sandwiches, and combo meals are fried, which adds a lot of extra calories and fat compared to grilled or roasted chicken. What's more, many chicken chains have decadent starters like mashed potatoes with gravy, mac & cheese, potato salad, fried pickles, Texas Toast, or biscuits.

These side dishes can send calorie and other negative nutrient counts into the stratosphere. For example, a medium Mac & Cheese from Chick-Fil-A will set you back 450 calories and 73% of the saturated fat that you should have in an entire day. An order of Chicken Bacon Ranch Loaded Fries at Zaxby's has 1,270 calories, 22 grams of saturated fat, and more than 3,000 milligrams of sodium.

To help you navigate the menus at your favorite chicken restaurants, we've put together a guide to the healthiest option at nine major chains. Our best bet menu items are those that keep overall calories in check while limiting saturated fat and sodium. The daily limit on a typical, 2,000-calorie diet is 22 grams of saturated fat and no more than 2,300 milligrams of sodium. Our picks keep saturated fat to less than 10 grams and sodium to no more than 1,500 milligrams.

Here's a quick guide to our best choices to help you order wisely when you want a quick chicken meal:

• Calories: Up to 600
• Saturated Fat: Less than 12 grams
• Sodium: up to 800 milligrams
• Go grilled: Opt for grilled chicken menu items whenever available
• Side dish fails: Skip the high-calorie, high-fat sides like mac & cheese, biscuits and gravy, potato salad, and Texas toast.
• Extra isn't better: Extra crispy equals more calories and fat, so stick with original recipes rather than extra crispy
• Read the labels: Read the Nutrition Facts for the menu items prior to ordering. Even salads and grilled chicken menu items that sound healthy, may have unhealthy surprises
• Skip the flavors: Original flavors tend to have fewer calories, fat, and sodium compared to more tantalizing flavors, so keep that in mind.

The best healthy orders at fast-food chicken chains.

Read on to find out exactly what to order the next time you're craving fried chicken, and for more don't miss The #1 Unhealthiest Order at Every Major Fast-Food Chicken Chain.

This protein-packed option is a great choice for KFC, as it's one of the few grilled items available on the menu. It's the healthiest option due to being low in calories, total fat, and saturated fat. The sodium is higher than home-prepared chicken, but it's within our guidelines for eating out. For sides, order the Green Beans, as they have just 25 calories, or the sweet corn for 70 calories.

RELATED: The 15 Best High-Protein Fast Food Meals

Popeye's has many menu items that provide more than 1,000 calories or nearly half of the calories most of us need in a day. This makes it hard to find a "healthy" choice at the chain, so the best option we recommend is the kids' portion (4-piece) nuggets. The other way to enjoy Popeye's without blowing your healthy eating goal is to share an order as the serving sizes are generally enjoy for two.

Few restaurant chains offer grilled nuggets, which is why we love these Grilled Nuggets from Chick-fil-A. This is one of the best protein-to-calorie ratios of any fast-food chicken menu item. What's more, sodium counts are moderate for fast food and the total fat and saturated fat are low. You can enjoy this with any of the dipping sauces and keep the total calories, fat, and sodium contained. If you want a more substantial meal, order a fruit cup as well to provide some fiber to your meal.

RELATED: 12 Healthy Chick-fil-A Orders, According to Dietitians

Raising Cane is known for mouth-watering chicken fingers and crinkle-cut fries, not necessarily considered health-food status. The menu is limited to fried options with high calorie, fat, and sodium counts. The Combo meals are most common and come with crinkle-cut fries and a drink, but you'll want to skip those. Instead, order two or up to three Chicken Fingers. Each chicken finger is 130 calories and saturated fat, and sodium is in check.

Church's Chicken has been serving up Texas-style fried chicken since 1952. The chain is known for its fried chicken and decadent side dishes as well as fried chicken sandwiches. Due to the menu being all fried chicken options, stick with the Original Breast. To get a single breast, order the 2-piece combo, white meat only with a diet soda and save one breast for later or share with a friend. The sides are all too high in calories, fat, and sodium to be considered the best bite. Surprisingly, the best of the sides is the regular-size mashed potatoes with gravy.

RELATED: 7 Restaurant Chains That Serve the Best Fried Chicken

Zaxby's is one of the more challenging restaurant chains to order menu items that will keep you on track. Most of their menu items are large portions and fried, so calories are routinely more than 1,000 calories for a main dish. The chain offers a grilled chicken sandwich that has 470 calories, but the sodium count is 2,900 milligrams. For this reason, salads are the best bet at Zaxby's. The lightest salad on the menu is the Garden House Salad but even though the salad has 410 calories, it is relatively high in saturated fat and sodium. Add the Light Vinaigrette as it is the healthiest dressing available at this chain.

Bonchon offers Korean-style fried chicken and other Korean comfort food. The process of the chain's popular recipe is hand-battered and double-fried. Deep-frying chicken twice equals additional crunch and fans love the taste, but it also adds more calories, fat, and saturated fat. As an example, an order of small Chicken Strips at the chain packs in 919 calories and 3,030 mg of sodium!

The healthiest option on the menu is the Sesame Ginger Salad with Tofu. It will keep calories, sat fat, and sodium in check. Bonchon does offer a variety of healthier starters and sides like vegetable potstickers, kimchi, pickled radish, edamame, or steamed rice. Because of the amount of soy sauce in the Bonchon's dishes, sodium counts are well over our guidelines, so it's best to skip the sauces, but the dish will still have sky-high sodium counts.

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

Wingstop specializes in all things wings and boneless tenders with 12 options for seasonings from Lemon Pepper and Hawaiian to Atomic. Since all the chicken options are fried, this chain should not be considered your go-to for healthful meal options. However, if you are ordering at Wingstop and need to know the best option, go for the Plain Boneless Tenders. At 140 calories each, you can order two or three and still have a moderate-calorie meal that will be high in protein without weighing you down in extra calories. Stick to the vegetable sticks at the side to up the fiber in your meal. You'll need to skip the dips as they add 124-390 additional calories.

Jollibee offers Filipino-style fast food, featuring a variety of fried chicken options. While the menu is based on Filipino family favorites, including fried chicken, fried chicken sandwiches, burgers, and spaghetti. The best bet at this chain is the fried chicken tenders with no dip. If you want a dip, the Hawaiian BBQ is the best option as it has 80 calories and is fat-free, while the other dips range from 170-190 calories and have more fat and saturated fat.

RELATED: The 7 Best Fast-Food Dipping Sauces, According to Chefs

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Many popular, and seemingly healthy restaurant salads often have more calories, fat, and saturated fat than most of us need in an entire day. What's more, many have more added sugar than a can of soda. A fast-food cheeseburger and fries may be a better bet than many fast-casual salads.

Case in point: The Oriental Chicken Salad from Applebee's packs in 1,560 calories, 103 grams of fat, and 17 grams of saturated fat. What's more, this salad has more than 10 teaspoons of added sugar! To help ensure that your lunch or dinner salad isn't destined to destroy your healthy eating goals, we revealed these 10 best restaurant salads, according to registered dietitians. Read on to find out what to order, and for more on how to best navigate restaurant menus with your health in mind, don't miss The #1 Unhealthiest Burger at 13 Major Restaurant Chains.

CPK is a favorite among dietitians, as they have more salad options in the 400-600 calorie range than many other fast-casual eateries. The Banh Mi Bowl is a take on the classic Vietnamese bahn mi sandwich. It's made with a lot of colorful veggies and has grilled chicken and quinoa for satisfying protein. Its calorie count is less than 400, but it packs in 8 grams of filling fiber, making it an ideal choice for calorie-conscious diners.

Rhyan Geiger, RDN, Owner of Phoenix Vegan Dietitian likes this salad: "The Banh Mi Power Bowl at California Pizza Kitchen is a great option for plant-based eaters when the chicken is removed," says Geiger. "When choosing a salad at a restaurant, choose one that is bright with colors and has many fresh vegetables. Salads at restaurants that can be made vegan usually lack protein, but this one has quinoa which has 8 grams per cup," she adds.

RELATED: 15 Best Vegetarian Sources of Protein

This popular salad is best when ordered as a half serving to keep calories, fat, and sodium in check. It features a blend of salad greens, tomatoes, onions, herbs, and beans for a satisfying meal. Turkey breast and garbanzo beans add a punch of protein to keep you satisfied. The downside to this salad is that the sodium count is high, so stick to a half serving.

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

Chili's is known for its Baby Back Ribs, chips and salsa, and margaritas, not health-conscious cuisine. But if you're at Chili's and want to enjoy a healthful salad, order the Caesar Salad, and add on your favorite lean protein. The side salad without added protein still provides 14 grams of pro but if you add shrimp, calories will add 11 grams of high-quality protein for just 60 additional calories.

Packed with protein, pico, avocado, cilantro, tortilla strips, and house-made ranch & a drizzle of spicy Santa Fe sauce, Chili's Santa Fe Salad is a top pick for taste and nutrition, according to registered dietitian Patricia Bannan, MS, RDN, author of From Burnout to Balance. "For 560 calories, this tasty entree salad is an excellent source of protein and fiber for staying power," says Bannan. The sodium content is reasonable, which is a plus for a restaurant salad and while the fat content is relatively high, most of is the healthier unsaturated fat.

The Cheesecake Factory is frequently targeted for its ginormous portions of unhealthy menu options that provide more calories than you need in a couple of days. However, the chain now has more health-focused options to try, including its appetizer salads and the SkinnyLicious section of the menu offers lighter fare. The Factory Chopped Salad is a substantial healthy restaurant salad that has a blend of romaine lettuce, tomato, avocado, corn, bacon, blue cheese, and apple with a vinaigrette. To improve the nutritionals, skip the bacon and it will reduce the calories, sodium, and saturated fat counts.

This salad made our list due to it being less than 600 calories for this chain popularized by its oversized portions. The sodium and added sugar counts are higher than we'd like but the salad is packed with protein and fiber, to keep you fuller for longer. An easy fix to reduce sodium and carbs is to ask for dressing on the side and use half of what's provided.

RELATED: 6 Best-Tasting New Salad Dressings You Should Try Right Now

Ruby Tuesday is another fast-casual restaurant known for more decadent menu options like its steaks, burgers, and pulled pork sandwiches, but if you scour the menu, you can find a few fresh salad options, like the Chicken Caesar. When ordering, skip the croutons to shave off about 280 calories and 23 grams of low-quality carbs. Sans croutons, this salad can fit most healthy diners' goals for eating out without blowing their daily calories, fat, or carb budget.

This is one of the healthiest choices on the Cracker Barrel menu. The salad is made with fresh greens, hard-boiled eggs, tomatoes, cucumbers, grilled chicken breast, and crackers. It's a nutrient-rich salad that has high fiber and protein counts and is relatively low in saturated fat and added sugars. To keep calories in check, order without dressing or choose the Balsamic Herb Vinaigrette and use only half of the serving size.

This is a light salad that might be best to partner with a cup of soup or a side of cooked veggies to make a more substantial meal. It's made with mixed greens, carrots, tomato, cabbage, cucumber, and mixed cheese. The nutritional information is without dressing, but the healthiest dressing available at TGI Fridays is the 50-calorie low-fat balsamic vinaigrette. The worst dressing is Blue Cheese, which weighs in at 200 calories.

Texas Roadhouse is known for Texas-sized entrees that would exceed even an IronMan triathlete's daily calorie budget. But the house salad is a satisfying meal and won't break your calorie or saturated fat budget. It has eggs and cheese to provide 13 grams of high-quality protein to keep you satisfied. Bonus: Sugars are just 1 teaspoon in this salad, which is low compared to most other restaurant salads.

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Not long ago, coffee creamers were less-than-natural powdered or liquid varieties that date back to the 1960s. Instead of being made with natural dairy ingredients, coffee creamer brands used ingredients like vegetable oil, artificial flavoring, corn syrup solids, and high saturated fat oils like coconut oil. In addition to the original creamer formula, they were also available in a myriad of syrupy-sweet and overpowering flavors like caramel, hazelnut, mocha, and vanilla.

While the original creamers from the heydays of tie-dye clothing and the Rolling Stones didn't have any real dairy ingredients, that's no longer the case with modern-day options. Now, the coffee creamer section has a variety of refrigerated and shelf-stable options as well as dairy and non-dairy creamers from cow's milk, coconut, oat, soy, and almond, among others. And the best news is that there are now plenty of healthy coffee creamer options to choose from.

How to pick the healthiest coffee creamer at the store

The first piece of advice is to focus primarily on the creamers in the dairy section of supermarkets as refrigerated options from cow's milk or other non-dairy milk are generally healthier than what you'll find on store shelves.

Another tip is to take note of the serving size on the Nutrition Facts panel. Some coffee creamer brands refer to a serving as 1 tablespoon, but most use a 2-tablespoon serving as the standard for liquid creamers. (Powdered creamers vary in serving sizes.)

The guidelines below are for a 2-tablespoon serving of liquid creamer:

• Moderate in calories: A rule of thumb is to stick with options that have up to 50 calories per 2-tablespoon serving. Most of the powdered creamers that are coconut oil based are too high in calories and fat to meet these calorie recommendations.

• Low in added sugar: Skip the candy-flavored creamers, as they tend to have higher added sugar counts, and keep our creamers to the original flavor. When it comes to added sugar, less is best, so the goal is to have no more than two teaspoons of added sugar (8 grams) per 2-tablespoon serving. If you enjoy the sweetness of flavored creamers, keep in mind that if you drink 3-4 cups of coffee or tea per day, and your creamer is adding 8 grams added sugar (2 teaspoons) per serving, your daily coffee habit could exceed the total amount of added sugar you should have in an entire day!

• Made with natural ingredients: The healthiest creamers have short ingredient lists without additives or preservatives. Try to choose products that are made with fewer ingredients, which tend to be the more natural, dairy-based options like half & half or any other dairy-based creamer.

• Moderate in saturated fat: Full-fat dairy is naturally rich in saturated fat; however, the saturated fat in cow's milk does not impact harmful LDL-cholesterol levels. Creamers made from coconut oil or hydrogenated vegetable oils will have more saturated fat than other non-dairy milk, such as soy, oat, or almond milk. Stick to creamers with no more than 4 grams of saturated fat per 2-tablespoon serving. Since coconut oil and coconut milk are very high in saturated fat, most coconut milk-based creamers will not meet the saturated fat recommendations.

• Unflavored: Creamers come in flavors from the basic vanilla and hazelnut to the more exotic like coffee cake, toasted marshmallow, and caramel macchiato. The problem is flavored creamers generally equal high sugar counts. That's why most of the creamers on our healthiest list are unflavored or unsweetened.

The best healthy coffee creamer brands

To make your next grocery shopping trip easier, we picked the best healthy coffee creamer brands you can buy. Read on to find out what they are, and for more on how to navigate the creamer aisle with your health in mind, don't miss the 9 Unhealthiest Coffee Creamers on Grocery Shelves.

Half and Half is a cow's milk beverage made from equal parts whole milk and cream. I like Half and Half in my coffee for its taste and creaminess. Nutritionally, Half and Half is going to be a better choice over most creamers as it is more natural and doesn't have added sugar.

Registered dietitian Carly Knowles, MS, RDN is also a fan of Half and Half. "When my nutrition clients want to know which creamer is best, I recommend Organic Valley Grassmilk Half & Half because it's organic and contains more omega-3 fatty acids and CLA, a beneficial fat," says Knowles. This Half & Half is one of the only grass-fed creamers on the market. Organic Valley products never use synthetic hormones, toxic pesticides, antibiotics, or GMOs. The cows are fed a 100% grass-fed diet, without soy or grains, so the brand's dairy products contain omega-3 & conjugated linoleic acid, both of which provide health benefits.

One study published in Food Science and Nutrition reported that grass milk has a preferable fatty acid profile compared to either organic or conventional milk. Grassmilk can improve the balance of fats in the diet and may help reduce the risk for cardiovascular and other metabolic diseases, according to researchers.

RELATED: 8 Coffee Creamers Made With the Highest Quality Ingredients

This non-dairy creamer is a good option due to its lower calorie and fat count. Plus, it's completely free of saturated fat. It also has lower carbs than many other options. The ingredient list includes oat milk, hemp cream, and a few other ingredients. The brand doesn't use gums, fillers, or emulsifiers. For a non-dairy option, it is one of the most natural of the options.

This non-dairy option from Elmhurst has a rich and creamy texture, thanks to the combination of oat and pistachio milk, which are the first and second ingredients. It has a touch of sweetness from cane sugar and hemp seeds for added nutrition.

This non-dairy creamer is made with organic oat milk and water. It has a good nutritional profile with no added sugar, saturated fat, or low sodium, and has a rich, creamy texture thanks to the guar gum that is added to enhance the texture.

RELATED: The 4 Best Coffee Creamers for High Blood Sugar

Most flavored creamers are significantly higher in calories, thanks to the added sugar they contain. Nutpods have a variety of dairy-free creamers that are lower in calories because they are unsweetened, so there's no added sugar.

The main ingredients in this French Vanilla Oat Creamer are oat milk and natural flavors. They do contain guar and gellan gums for texture. Despite the gums that some may avoid, this creamer makes our best-bet list for its other positive attributes. The products are Non-GMO Project verified as well.

Sold in the refrigerated dairy section at your local Trader Joe's, this creamer made our healthiest list due to its low calories, fat, and sugar content. The creamer keeps these ingredients in check because the first ingredient is water, and it is blended with coconut cream and some can sugar. It does include gellan gum to maintain texture. If you like the taste and texture of coconut milk-based creamers, this is a good option.

RELATED: 9 Foods You Should Never Buy at Trader Joe's, According to Customers

This dairy-free option is one of the better options because its calories are controlled and the fat content is lower than most other coconut-containing creamers. However, to maintain a texture and mouthfeel of a creamer, this option contains guar and gellan gums.

Prymal has a variety of delicious, flavored shelf-stable, powdered creamers that are non-dairy and sugar-free and are made with a blend of coconut oil, MCT oil, and coconut milk. For a sweetener, the brand uses plant-based erythritol, monk fruit, and stevia extract.

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Costco stores are a great place to find deals on home goods and bulk groceries. But when buying bulk foods, it's especially important to purchase the healthiest options. Thankfully, there are many healthy snacks in this colossal store, but they aren't always the easiest to find. The unhealthiest choices are usually the most prominently featured, so you need to look closely. As a registered dietitian nutritionist, I scoured the aisles of Costco to provide this list of healthy Costco snacks for members to try.

All the snacks mentioned below are minimally processed and provide positive nutrients, like fiber, vitamins, and minerals, and they all limit added sugars. Many are shelf-stable and portable, making them great for traveling, or stashing in your car or office.

Here's a look at nine of the most nourishing noshes available at Costco right now. Then, for more healthy grocery shopping tips, check out the 8 Unhealthy Frozen Dinners at Costco.

This applesauce is a great option for a snack for children and adults alike. Each pouch provides 100% of the daily requirement for Vitamin C and it also provides potassium and there are no added sugars whatsoever. These are great to have pre-workout or during a long hike or bike ride, in lieu of overly processed sports bars, and gels.

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Kirkland Hummus is a great plant-based option to enjoy wholesome snacks, like an individual serving of hummus and fresh-cut veggies or hummus on whole grain crackers. Hummus is simply nutrient-rich chickpeas, tahini, oil, and seasonings. Hummus is naturally rich in fiber and protein, a one-two punch to help you stay fuller, longer. A study published in the journal Nutrients reported that hummus can improve glucose control, helps control hunger and appetite, and improves diet quality.

It's not easy to find pre-portioned, single-serve packages of nuts, which is great to keep portions in track and to enjoy as an on-the-go snack. That's why I like this bulk container of perfectly portioned pistachios. Each package has 120 calories and just 1.5 grams of saturated fat. Each pack provides 5 grams of protein, 2 grams of fiber, and no added sugar.

The combination of protein and fiber in pistachios make them a more filling snack, compared to lower-quality, nutrient-poor snacks.

For a naturally sweet and healthy Costco snack, I love dried, pitted plums. They're a perfect portable, shelf-stable snack that are rich in fiber and healthy carbohydrates, and they have no added sugar. Dark blue-purple fruit, like plums, are considered some of the healthiest because they provide beneficial phytonutrients that may help reduce the risk of chronic diseases, including heart disease and type 2 diabetes, and they may improve bone health.

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These dried fruit bars are a great option, as they are made with only two ingredients, and they have no added sugar nor any additives or preservatives. They come in blueberry, mango, and strawberry flavors. The bars are the perfect size (7 ounces) to keep calories in check. They're perfect to take on the go, used as a source of fuel during endurance training or for your child's school lunch.

Buying a 2.5-pound container of mixed nuts may sound like a diet disaster due to their high calorie and fat counts, but if you keep the container out of sight and stick to a 1-ounce serving, nuts are a healthy addition to any diet. Research shows that nut eaters have more nutrient-rich diets, they tend to have lower body fat, healthier weights and reduced risk for heart disease, type 2 diabetes and much more. Nuts are a good source of plant-based protein, antioxidants, fiber, and other essential nutrients.

Eggs are considered the gold-standard for high-quality protein, which is why they made the list for best healthy Costco snacks. Studies show that the protein in eggs can enhance satiety to help you stay fuller longer. Having hard boiled eggs on-hand is a great option to ensure that your snack provides filling protein. One large egg has 70 calories and provides more than 13 essential nutrients, including iron, vitamin D, iron, zinc, lutein, zeaxanthin, and choline. Eggs also pack in six grams of high-quality protein and antioxidants.

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Popcorn is a great snack because it's a whole grain and you can enjoy a large volume of popcorn for a low number of calories. Popcorn is 100% whole grain, provides protein, fiber and is antioxidant-packed. A study published in the journal Antioxidants revealed that beneficial antioxidant polyphenols were more concentrated in popcorn compared to fruits and vegetables. The fiber in popcorn will help keep you satisfied so you're less likely to overeat.

This beef jerky made our best snacks list because it has no added sugar, and most jerky products have significant amounts of added sugar. The main ingredient is 100% grass-fed beef, and the other ingredients include salt, lactic acid, and spices.

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Whether you're following a gluten-free, low-carb, keto, or other carb-restricted lifestyle, these pasta alternatives can be a great solution. Often, not only are they low in carbs, but they're also higher in protein and fiber than regular noodles. They may also have more vitamins, minerals, and other bioactive compounds compared to traditional boxed pastas.

Most low-carb pasta brands fall into a few main categories: fresh, vegetable-based, like frozen zucchini spirals; bean-based boxed pastas; and Shirataki or konjac noodles. All have distinct flavors and textures and are best when they are cooked per the package directions.

Is regular pasta "unhealthy?"

Pasta, when enjoyed in moderation and with the right dishes, can absolutely be part of a healthy diet. It's generally the portion sizes we enjoy and all the cheese, high-fat meats, and other accompaniments to pasta dishes that make it excessively high in calories and saturated fat. A 2-ounce serving (about a cup cooked) of traditional pasta has 180-200 calories, 0 grams saturated fat, 3 grams fiber, and 7 grams protein. Buying whole grain pasta will up the fiber content to about 7 grams per serving.

But if you eat pasta like an Italian with smaller portions, cook it al dente, and partner your pasta with veggies, beans, and other plant-based foods, pasta has no downsize. Eaten right, it can help you maintain a healthy weight and is considered a healthy staple of the Mediterranean diet, which is considered a gold standard for healthy eating.

A healthy serving of pasta is about the size of a baseball. If you're eating out, chances are you'll be served something closer to a softball-sized pasta portion—or more. When portions are large, split an order with a friend or ask for a box for leftovers.

Be sure to cook it right and avoid overcooking any type of pasta. The Italian term al dente literally means "to the tooth" or firm to the bite. Italians cook their pasta so that it is firm (but not too hard). This way, it not only tastes perfect, but it also has a lower glycemic index (GI) than when it's cooked to be soft. The average GI of al dente penne pasta is 50, which is even lower than the GI of oatmeal. A lower GI can help keep blood sugar levels stable so you will stay fuller, longer.

How to buy low-carb pasta

If you prefer to keep your daily load of carbohydrates on the lower side, but you don't want to give up the idea of a nice plate of pasta, low-carb pasta alternatives can provide a solution. Here's a quick reference guide for how to find the best low-carb pasta at your local supermarket:

• Fiber: Check the fiber count. Look for pastas that have at least 5 grams of fiber.
• Ingredients: Look for a short ingredient list. Short is great when it comes to the ingredient list for pasta alternatives. Look for those with no more than 5 ingredients.
• Protein: Check the protein counts. Pasta made from red lentils, edamame, and other plant-based proteins will have as much protein as a serving of chicken. Look for pasta alternatives with at least 8 grams of protein, which is what you can obtain in regular durum wheat-based pasta.

Best low-carb pasta brands

So without further ado, below is a list of the best low-carb pasta brands you can buy! Read on, and for more, don't miss 5 Pasta Sauces That Use the Highest Quality Ingredients.

One of the world's best pasta companies, Barilla, also makes one of the best low-carb options with red lentils. Since penne is so versatile, this pasta is a great option to be enjoyed in many healthy ways. According to Patricia Bannan, MS, RDN, author of From Burnout to Balance, "I'm a fan of Barilla Red Lentil Pasta, which has just one ingredient: red lentil flour." This pasta is also nutrient-rich, with high fiber and protein counts and it's also gluten-free. It's a source of plant-based protein for staying power plus it's a good source of important nutrients like zinc, iron, magnesium, and potassium," adds Bannan.

RELATED: 8 Highest Quality Proteins To Eat Every Day, Say Dietitians

Miracle Noodles are one of my favorite Asian-style shirataki noodles. Shirataki noodles have been enjoyed for more than 1,400 years in Japan and more than 2,000 years in China! I like that they're made with just three ingredients: water, konjac flour, and citric acid. They are mostly water, which makes them extremely low in calories, carbs, and protein.

The translucent noodles are plant-based, naturally fat-free, and sodium-free. They're easy to prepare and versatile and the noodles absorb the flavors of other foods so they can be used to create delicious Asian- or Western-inspired dishes.

Bannan also recommends this pasta due to the 42 grams of protein per 3.5-ounce serving, along with 24 grams of fiber. Each serving is also an excellent source of iron and potassium and a good source of calcium. It's also vegan, organic, kosher, and gluten-free. She suggests enjoying this pasta warm or cold, but due to the edamame and mung bean ingredients, it works particularly well in Asian-inspired pasta dishes, such as stir-fry noodles with mushrooms, garlic, and chili.

This pick is a fave of plant-based registered dietitian Cynthia Sass, MPH, RDN, CSSD. According to Sass, "I love that Palmini is made from hearts of palm farmed in a way that's sustainable, without harming animal habitats or ecosystems. It has a similar texture to al dente pasta in that it's hearty and still slightly firm to the tooth." While it fails to meet our fiber and protein criteria, it's still a great option. Sass enjoys Palmini hot, either tossed with white beans and a generous portion of veggies (like grape tomatoes, yellow onion, sliced mushrooms, and spinach) sauteed in extra virgin olive oil with garlic and herbs or combined with lentils and minced mushrooms in a zesty arrabbiata tomato sauce.

RELATED: 7 Pasta Sauces With the Lowest Quality Ingredients

Sass also likes this spiralized zucchini as the perfect replacement for pasta when she wants something fresh, chilled, and veggie-based. It's also rich in vitamin C and filling with just 10 calories and 2 grams of net carb per serving. To make a chilled "pasta" salad, Sass tosses it with vegan pesto and other chopped raw veggies, like red onion, bell pepper, yellow grape tomatoes, cucumber, and chopped kale, along with cubed Pumfu (pumpkin seed tofu). It's a perfect make-ahead-and-take meal.

Chickpeas are one of the healthiest foods you can eat, so pasta made from chickpeas also provides a nutritional punch. Cookbook author, certified athletic trainer, and registered dietitian nutritionist Dana Angelo White, MS, RDN, ATC, recommends Banza as a pasta alternative that has fewer carbs and plenty of fiber and protein, which makes for an extra satisfying meal.

With fewer carbs than traditional pasta and more protein, this pasta is also rich in potassium and iron and provides magnesium and phosphorus. One of my favorite combos is Banza Rotini tossed with turkey meatballs, baby spinach, and pesto.

You can find a lot of healthy, veggie-based pasta alternatives in the frozen veggie section of supermarkets. While these options don't always pack in the protein or fiber of the bean-based pasta alternatives, they're still nutrient-rich and flavor-packed.

One of Angelo's favorites is Green Giant Veggie Spirals Spaghetti Squash. Green Giant has other options available in zucchini and butternut squash, and they are great low-carb veggie swaps for pasta, explains Angelo. "Serve with tomato sauce, chicken sausage, and cheese or top with roasted tofu and a spicy peanut dressing," she suggests.

Veggiecraft Farms pastas are made with simple, plant-based ingredients including cauliflower, sweet potato, and zucchini. Each variety is made with only three ingredients. I like the Sweet Potato Penne variety due to its good protein and fiber counts. It's also a good source of potassium and an excellent source of iron. Use just as you would regular pasta but for best results, follow the cooking instructions on the box. Another plus to this brand as it won't break the bank, compared to some of the pricier pasta alternatives.

Nun creates healthy pasta with Chilean seaweed, combined with other plant-based ingredients like chickpeas, lentils, and quinoa. The result is delicious pasta alternatives that are vegan, gluten-free, and nutrient-dense. These pastas are incredibly versatile and can be enjoyed as a stand-in for traditional pasta. Try them with veggies, poultry, and seafood, and top them with your favorite pesto or tomato-based sauce.

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