Recently, there has been a serious revolution in the chicken nugget industry, as consumers worldwide show deeper concern about both the nutritional value of their food, as well as the conditions in which their meat was raised. To help you slog through the mire of these high-sodium, high-cholesterol chicken nuggets, we've rounded up five of the good-for-you nugget brands while also exposing the top five unhealthiest ones, so that you can easily avoid them in the supermarket.

Whenever possible, choose baking, microwaving, or air-frying your chicken nuggets instead of deep-frying them to help keep your dish as healthy as possible. Pair them with vegetables and whole grains instead of the classic side of french fries for a nutritional boost as well.

How we chose the best healthy chicken nuggets.

When choosing the "best" chicken nuggets, we followed some specific criteria to help us create our list.

• Low in excess sodium: In the U.S., heart disease is the number one leading cause of death, and much of this is exacerbated by our nation's reliance on sodium-packed foods. The FDA urges us to consume below 2,300 milligrams of sodium a day, and some expert panels suggest Americans eat even less. Including too much sodium in your diet may cause your blood pressure to become too high, and high blood pressure can increase your risk of experiencing heart disease or stroke. To be honest, it's tough to find a nugget that is sodium-free, but we did find some that have a lower sodium content when compared to the sea of offerings.

• Little to no saturated fat: Saturated fats may seem confusing at first, but at their base level, saturated fats are fats that are solid at room temperature. Often found in highly processed foods and at the fast-food counter, these fats should be limited to an intake at or below 5% of your daily caloric count. So if you eat 2,000 calories a day, no more than 120 of these calories should come from saturated fat. Eating too much saturated fat can raise the level of LDL cholesterol (the "bad" cholesterol) in your blood. A high level of LDL cholesterol in your blood increases your risk of heart disease and stroke. The following healthy frozen nuggets boast little to no saturated fat to help keep you on track toward your heart-healthy goals.

• Little to no fillers: We like keeping our nuggets as "chicken-forward" as possible. Some nuggets are basically chunks of real chicken that are breaded, and others contain some chicken along with added fillers like gelatin, colorings, and more. While these ingredients won't necessarily cause harm, we prefer eating our nuggets in the purest forms.

Read on for the healthiest and unhealthiest frozen chicken nuggets at the grocery store. And for more healthy grocery tips, check out the 8 Healthiest Costco Frozen Dinners, According to Dietitians.

Best Frozen Chicken Nuggets

Applegate, known for their antibiotic-free and humanely-raised chickens, hosts a delicious line of white meat chicken nuggets that are just as delicious as anything from the drive-thru, without any unwanted ingredients.

"When I'm craving chicken nuggets, this is my go-to, which I stash in my freezer," says Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and partner with Applegate. "Applegate holds a strict list of 'no's' when it comes to their products and includes no chemical nitrites or nitrates, no artificial ingredients, preservatives, or fillers, and they are also certified Non-GMO," she explains.

Amidor adds that she likes to complete her chicken nugget meal by pairing a serving of these nuggets with roasted red potatoes and steamed cauliflower and broccoli sprinkled with Parmesan cheese.

RELATED: 10 Most Unique Foods You Can Buy at Trader Joe's Right Now

Like their OG Applegate chicken nuggets, their gluten-free option is just as healthy and delicious as the company's original organic chicken nuggets—without the gluten! So for those with sensitivities and allergies, this is a go-to brand to ensure that you won't suffer any unwelcome side effects after indulging. Like all their nuggets, these bad boys can be easily heated in the oven, microwave, or air fryer until your desired crispiness.

Humanely raised and fed a vegetable-grain diet, chicken at Smart Chicken surpasses the norm in terms of taste and quality. Raised with no antibiotics—and made with no animal by-products—these chicken nuggets are panko breaded, meaning they are flakier, lighter, and crispier than your traditional chicken nugget. These little guys are sure to please the whole family, and with a low sodium count, no sugar, and 14 grams of protein per serving, you can rest assured that you're feeding your loved ones only the good stuff.

RELATED: I Tried 3 Grocery Store Rotisserie Chickens & One Bird Rules the Roost

Golden Platter is known for their high-quality chicken nuggets that come in all fun shapes and sizes to entice the kiddos (think of their Winnie the Pooh or Frozen nuggets). Their healthiest option, by far–although we love anything Disney-themed to get our kids eating up–is their gluten-free and antibiotic-free classic nuggets. Made without preservatives and raised without any added hormones, these chicken nuggets have no sugar and boast one of the highest protein counts without an egregious amount of sodium which, when consumed in excess, has been linked to a slew of health issues including heart disease and potential stroke.

The power of cauliflower in a chicken nugget? Sign us up! These antibiotic-free nuggets are made with chickpea flour and cauliflower coating so that your little ones (and you, let's be honest) consume a portion of your daily dose of vegetables! With 4% of your daily potassium needs, 11 grams of protein, and no added sugars, this is a great option for that fast-food taste without feeling bloated and groggy after indulging. And as always, these "I Love It" nuggets are gluten-free so those with sensitivities and allergies can eat fear-free.

RELATED: 4 Affordable Olive Oils That Taste Expensive, According to Chefs

Worst Chicken Nuggets

Perhaps one of the most well-known chicken companies in America, Tyson has a long list of easily accessible and often cheaper products than others available on the market. Unfortunately, their nuggets don't make the nutritional cut as they are far higher in calories, fat, and sodium than all of our healthier options.

All you need to do is take a look at that sodium count to know that these nuggets aren't going to keep you on track toward your health goals. Looking beyond this glaring issue, Banquet has become adept at sugar-coating many of their ingredients, as well.

RELATED: 25 Best & Worst Sodas on Grocery Shelves, According to Dietitians

You aren't getting an equal amount of protein for the higher sodium and fat counts of these nuggets. In fact, these chicken nuggets have one of the lower protein levels on our list. Therefore, you probably won't leave the table feeling satisfied with a serving size of only four nuggets. Additionally, you'll consume 18% of your daily trans fat limit and 13% of your daily cholesterol. Pilgrim's nuggets just don't seem worth it with an abundance of healthier options lining the grocery store freezers.

Although these chicken nuggets have been "air fried" and therefore contain only 4 grams of fat per serving, we want to point out that one serving of these nuggets contains 23% of your daily sodium intake and brown sugar is listed as the fourth ingredient with 2 grams of sugar per serving. Remember to check labels and not rely on health-washing packaging!

RELATED: 10 Best-Tasting Steak Sauces You Can Buy Right Now

"I love a chicken nugget just as much as the next person, but if you're regularly consuming options like Tyson Any'tizers Buffalo Style Chicken Bites, you might be overdoing it on the added sodium in your diet. With 920 milligrams of sodium per serving, you could easily meet half your daily sodium needs if you eat more than one serving," says Caroline Thomason, RD, CDCES, dietitian based in Washington, DC.

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While you may already know that starting your day with fresh fruit, wholesome Greek yogurt, and whole-grain oats are great choices to lean on when you are focused on supporting your overall health, you may not realize that you can find some wholesome and nutritious breakfast choices when you are out and about too.

It can be incredibly hard to sift through those novel-size menus at different chain restaurants, and with conflicting nutritional information running the gamut of our media consumption, how do we know what's actually healthy and what to avoid? That's where we come in.

We've rounded up 14 of the healthiest chain restaurant breakfasts from restaurants familiar in all parts of the county, from Waffle House in the Southeast, Coco's Bakery in the Western states, to Canadian chain Tim Hortons in the Northern and Rust Belt states.

Ordering will be a breeze next time you go out for breakfast and you want to keep your healthy eating on track. When you find yourself at a chain restaurant, here are the healthiest breakfast orders to consider. Read on, and for more, don't miss The Unhealthiest Pancakes at 10 Major Breakfast Chains—Ranked!

First Watch is known for its variety and fresh options, and the Power Wrap stands above the rest in the nutrition department. This wrap comes with a variety of veggies such as spinach, crimini mushrooms, and pico de gallo while lean turkey and egg whites provide a whopping 37 grams of protein. All wrapped in a tomato basil tortilla and served with a side of seasonal fruit, this Power Wrap really ticks all of the nutritional boxes without the bland taste.

RELATED: 34 High-Protein Breakfasts That Keep You Full

Denny's Loaded Veggie Omelet really cuts through the noise of competing full-fat and sugar-packed options. This omelet (which can be substituted with egg whites, if you prefer) comes loaded with spinach, sauteed mushrooms, bell peppers, onions, tomatoes, and Swiss cheese (for that extra calcium boost). Opt for a side of fresh fruit over those greasy hash browns, and you've got yourself a well-balanced breakfast.

Whether or not you follow a vegetarian diet, it's good to keep your meat consumption in check. The US Department of Health and Human Services recommends anywhere from 23-33 ounces per week of meat, poultry, and eggs, so occasionally opting for plant-based patties can be a good substitute. Served with scrambled egg whites, fruit, and multigrain toast (we recommend fiber-filled multigrain toast over the pancake option), this meal is relatively balanced and won't lead to you leaving IHOP feeling sluggish.

RELATED: I Tried the Pancakes at McDonald's, Denny's, & IHOP—and Only One Chain Makes the Best Stack

When you're on the go and feel you need a little something with your morning brew, we recommend Starbucks' Spinach, Feta, and Egg White Wrap. As opposed to baked goods that can offer fiber but lack other important nutrients, this wrap provides 20 grams of protein and a low sugar count. This little powerhouse will really hold you over until lunchtime—and according to data published in the British Journal of Nutrition, it's important to eat breakfast before you consume that cup of coffee to control blood sugar levels (and, from personal experience, to mediate the jitters).

Mostly located along the Rust Belt and in the Northeastern states, Canadian-based Tim Hortons has become a family favorite for its quick service and delicious coffee. When opting for a quick bite, we recommend Tim Hortons' avocado toast which has blown up in recent years, and with good reason. Avocado is a great source of vitamin K, an essential nutrient for bone health, fiber to support gut health, and omega-3 fatty acids. Not to mention that avocados are just downright delicious.

At Another Broken Egg, you get that Mom-and-Pop feel while still dining at a national chain. Although we don't love the name of this dish—as being "skinny" doesn't necessarily equate to overall health—we do love the 33 grams of protein offered by the Skinny Shrimp Benny. This twist on the classic Benedict offers iodine-rich shrimp and a medley of vegetables such as mushrooms and peppers over delicious focaccia bread. As this dish does come with a decent amount of sodium (that delicious velouté sauce comes with a price), we recommend steering clear of too much coffee and other diuretics and drinking ample amounts of water.

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

As Marie Callender's is known for luxurious, home-style breakfast spreads, we had to do a bit of sleuthing to build ourselves a healthier and more balanced breakfast. Marie Callender's offers a nice piping bowl of fiber-rich oatmeal (just ask to hold the optional brown sugar) complete with iron and antioxidant-packed raisins. To add a bit more protein to your meal, we recommend adding a side of turkey sausage (which is naturally leaner than traditional pork sausage).

You may be thinking, "What the heck is Dunkin' doing on here!?" But as it turns out, Dunkin' does offer a couple of healthier breakfast choices (unfortunately, their donuts didn't make the cut). Dunkin's Wake-Up Wrap, specifically with the turkey sausage option, is a great lower-calorie and high-protein breakfast to get your morning started. This wrap keeps it simple with eggs, cheese, and turkey sausage all wrapped nicely together for easy one-handed eating. The biggest takeaway here is the obvious portion control, as these wraps are smaller than many of their more loaded offerings, meaning that you can help yourself stay on track toward your nutrition goals with smaller options.

It's hard to scroll past those chicken biscuits, we know that all too well. But your best option at Chick-fil-A is their Greek Yogurt Parfait which is made with organic vanilla bean Greek yogurt with your choice of granola or cookie crumbs. Not surprisingly, we recommend that you opt for the granola to cut down on your overall sugar consumption and avoid any after-breakfast sugar crash. Additionally, yogurt is a great source of live and active cultures (aka probiotics) which have been shown to aid in digestion and keep your gut regular.

RELATED: 7 Healthiest Chick-fil-A Breakfast Items, According to a Dietitian

Oatmeal doesn't have to be boring, and in fact, it can be downright delicious! Oatmeal is an immaculate source of oft-overlooked nutrients such as manganese, phosphorus, and magnesium and has been shown to potentially aid in healthy weight management. Served with milk (pour over that extra calcium if you'd like!) and cranberries, you can also add more mixed berries for an additional antioxidant kick.

If you are open to it, enjoy your oats with a side order of scrambled eggs for additional protein.

In lieu of grease-heavy and calorie-dense bacon or sausage, Biscuitville offers a Grilled Chicken, Egg, and Cheese English Muffin in an effort to help you with your nutritional goals. This all-natural chicken breast is a leaner, high-protein meat that lends this English muffin 33 grams of protein with only 11 grams of fat (mostly from the cheese and egg) and only 1 gram of sugar. For your side, consider choosing lighter options like a cup of grits instead of hash browns to skip that sluggish after-breakfast feeling.

For years, scientists and registered dietitians have touted the benefits of the Mediterranean diet which promotes minimally-processed and wholesome, plant-based foods as well as leaner, protein-rich meats. This all comes to fruition within Eggs Up Grill's Greek Omelet, which boasts iron-rich spinach, feta cheese, tomatoes, and black olives, the latter of which are packed with heart-healthy monounsaturated fats and vitamin E which is an antioxidant nutrient. Add on the protein found within the eggs, and you've got a very balanced and satisfying breakfast.

Before 10:30 am, you can get a delicious, well-balanced breakfast from Panera Bread which, besides decadent pastries and sandwiches, offers high-protein breakfast options like this Avocado, Egg White, Spinach, and Cheese on Sprouted Grain Bagel Flat. With avocado, which is high in omega-3 fatty acids, protein-rich egg whites, and spinach, this meal is your best bet for breakfast. And what does "sprouted" mean? This just means the sprouted grains have been soaked in water until they germinate which ups the ante in the nutrition department because it makes it easier for your body to actually use the nutrients.

RELATED: The 10 Best High-Protein Fast-Food Breakfast Orders

If you find yourself in front of the griddle, we recommend ordering the "Egg Breakfast" and substituting those hash browns for a side of delicious lycopene-rich tomatoes and subbing white for heart-healthy wheat toast. Of course, this meal still has its foibles (26 grams of fat isn't ideal), but this is a much more nutritionally-dense option than that smothered and covered hash browns that have made Waffle House famous for late-night snacking.

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It's hard to understand what's healthier for you when sorting through the chain's huge menu, especially when there's a stack of cars behind you and you're feeling rushed. Also, with Burger King's rollout of their Impossible Whopper, things can get more muddled than ever! Should you go for the meat alternative or just consume more meat to get that iron and protein? To save you the headache of choosing, we've rounded up the top five healthiest Burger King burgers, while also listing the top five unhealthiest options, so that the drive-thru will be a breeze.

How to choose a healthy burger at Burger King

To choose the healthiest burgers at Burger King, we took a deep dive into BK's Nutrition Explorer, which provides up-to-date and totally transparent information on all nutritional info. Looking into these facts, we noticed an unsurprising trend: the bigger the burger (or the more beef patties included), the less appealing the burgers were—from a nutrition standpoint, not from a taste standpoint. And how did we determine what's nutritious and what's not? We looked at three main nutritional indicators including:

• Calorie Count: Although calories aren't always the best indicator of what's nutritious (many highly processed foods can have fewer calories than, say, an apple), calories can be an important indicator of overconsumption, and monitoring them can help you stay on track toward your nutrition goals. Although daily calorie needs can fluctuate from person to person, we opted for burgers that are lower in calories. Many of the burgers on our "unhealthy" menu exceed the lower end of this spectrum and account for nearly half of the higher end.

• Saturated Fat: Saturated fats are solid at room temperature, and overconsumption is linked to heart health concerns, like elevated LDL "bad" cholesterol. Because of this, we chose options that are on the lower side of saturated fat. None of the burgers on our "best" list have more than seven grams of saturated fat. But note, that even seven grams of saturated fat can be too much for one person to consume if they are trying to support their heart health, depending on factors like their food choices for the rest of the day and their caloric intake.
• Sodium: Salt and sodium are necessary for proper bodily function, but too much of a good thing can lead to serious adverse side effects. Too much sodium can lead to high blood pressure (nearly 48% of all Americans have hypertension or high blood pressure), heart disease, and/or stroke. It's important to keep your sodium levels to around 1,550 milligrams per day, according to the American Heart Association. While it was no easy feat, we tried to keep the sodium level of the "best" burgers around 500 milligrams. The key word in this scenario is "tried."

The Best and Worst Burger King Burgers

Most people are not running to Burger King expecting to enjoy the healthiest meal on the planet. But for those who are focused on supporting their overall health, indulging in a burger once in a while is totally doable.

Also, when you are enjoying your burger, keep your french fry portion on the smaller side (if you are eating fries) and opt for a smaller-sized soda (or skip the soda altogether and drink water instead).

Without further ado, here are the five burger options on the Burger King menu that appear to be the healthiest choices along with the five options that you should skip ordering whenever you can. Read on, and for more, don't miss the 12 Unhealthiest McDonald's Burgers of All Time.

5 Healthiest Burger King Burgers

Surprisingly, Burger King's Rodeo Burger clocks in under 350 calories and includes a hefty 16 grams of protein. Why is it surprising? The Rodeo Burger features fried onion rings and barbecue sauce (which contributes to the higher 10 grams of sugar), but still, you aren't ingesting nearly the fat and sugar amounts of the heftier options further down the menu. So, feel free to get your onion ring fix, just remember to consume in moderation.

RELATED: 10 Fast-Food Burgers with Over 1,000 Calories—Ranked from Bad to Worse

Let's face it, bacon is delicious. And thanks to Burger King's Bacon Cheeseburger, you don't have to sacrifice all of your health goals to enjoy a few sumptuous slices. BK's Bacon Cheeseburger adds a relatively minimal amount of calories to the Whopper Jr., and you get about three more grams of protein thrown into the mix. As bacon does have quite a lot of sodium, we recommend enjoying this burger in moderation and pairing your meal with a tall glass of water.

Although the term "Whopper" has received a bad nutritional rap in past years, the "jr." portion makes it into the top five healthiest BK options with only 330 calories and 15.3 grams of protein to keep you full throughout your day. Really, the only difference between the Whopper Jr. and the traditional burger is that the Whopper option has a plethora of vegetable toppings including tomatoes, lettuce, pickles, and sliced white onions (which we're all about).

RELATED: 20 Healthy Fast-Food Orders, According to Dietitians

Right behind the traditional hamburger comes the Cheeseburger. Add on that slice of melted American cheese, and you get two more grams of protein without a dramatic uptick in calories, fat, or sodium. Additionally, cheese is a natural source of calcium and vitamin D for bone health, while beef is packed with 2.5 milligrams of iron per standard serving, according to the Dietary Guidelines for Americans.

It may not come as a surprise that the healthiest option on Burger King's vast burger menu is the traditional Hamburger. With a single patty and pickle topping, this burger really epitomizes the importance of portion control. You're still consuming 13.1 grams of protein without the astronomical calorie counts, fat, and sodium found in other larger options.

RELATED: 10 Unhealthiest Wendy's Orders, According to Dietitians

5 Unhealthiest Burger King Burgers

The Triple Whopper—without any bacon or cheese—clocks in at number five. This burger offers 72.5 grams of protein, which may be way more than what you need in a day. And the 1,170 calories it provides is more than half of what most Americans require every day.

RELATED: 8 Unhealthiest Restaurant Tacos to Stay Away From Right Now

The Bacon King differs from the Triple Whopper in that it "only" has two beef patties and, unfortunately, does not include any of the veggie toppings. Although this may be a slightly better option because of lower beef consumption, this burger doesn't include many health benefits and instead packs the highest sodium count on our entire list at 2,270 milligrams of sodium!

Burger King offers customers the option to remove the cheese on their Triple Whopper and keep the bacon, yet you really don't see a big difference in nutritional value. When you remove the cheese, you're giving up on that bit of calcium and Vitamin D in favor of bacon that, although delicious, really doesn't add any nutritional value. In fact, overconsumption of bacon can lead to adverse health outcomes due to high levels of cholesterol.

RELATED: 7 Unhealthiest Subway Orders, According to Dietitians

Just take off the bacon, and you've got the Triple Whopper with Cheese. Removing the bacon actually only decreases your calorie consumption by 50 calories and 4 grams of fat, showing that the real crux of the issue here isn't bacon consumption but overconsumption of the patties themselves. Although beef (when cooked without excess fats and oils) provides ample protein and iron, portion control still must be a factor when considering your heart health and risk of stroke or heart attack.

RELATED: 10 Amazing Benefits of Eating Protein

Clocking in at number one in our search for the unhealthiest Burger King burger is none other than the Triple Whopper with Bacon and Cheese. Basically, the Triple Whopper is just the Whopper Jr….times three! In one burger, you're consuming nearly your entire daily calorie needs, 94 grams of fat, and a whopping (excuse the pun) 1,990.3 milligrams of sodium. According to the American Heart Association, the ideal sodium limit per day comes to no more than 1,550 milligrams to avoid heart disease and potential stroke.

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Not surprisingly, there is evidence that suggests hummus consumption has been shown to improve post-meal blood sugar control, fasting lipids, appetite control, and daily food intake compared to other commonly consumed foods.

Hummus has come a long way since only having the basic chickpea-garlic-tahini-olive oil combo available to us. Now, we have a plethora of hummus options, from lemon to garlic to even chocolate brownie. With all these options, it's understandable that you may want a little guidance when grocery shopping for the best spread, and we put together that expert-recommended guide for you.

How to pick the best hummus.

Across America, many different companies claim that their hummus is the best. But since it's hard to differentiate between all those containers on the grocery store shelves, we went ahead and did the heavy lifting for you, sorting through brands across the hummus spectrum to filter out those that simply don't meet our health criteria.

Things we looked out for:

• No artificial ingredients, colors, or preservatives.
• No added sugars.
• Low fat content derived only from natural seeds/seed oils.
• Delicious, all-natural flavor!

The 11 best healthy hummus brands you can buy.

If you are focused on supporting your health and you don't want to live a life without hummus (and who would?) here is a list of 11 hummus options that should definitely be scooped up with your favorite veggie or pita wedge at snack time. Read on, and for more, don't miss 15 Healthy Chips You Can Eat When You're Trying To Lose Weight

Ithaca Hummus uses a cold process to preserve the flavor of their quality ingredients, and their products are completely free from preservatives. And most importantly, their varieties taste great!

"The taste and texture [of Ithaca Hummus] blows the other store-bought brands out of the water," Toby Amidor, MS, RD, CDN, FAND, an award-winning nutrition expert who is also an Ithaca Hummus nutrition partner. "Plus, Ithaca Hummus is completely preservative free, glyphosate-free, and uses expeller-pressed high-oleic sunflower oil."

Amidor typically enjoys "Ithaca Hummus as a morning snack with cut-up veggies like carrots, jicama, and bell peppers." She also loves topping a chopped Israeli-Style Salad with a tablespoon or two of hummus to add more healthy fat and protein to a meal.

RELATED: 28 Best High-Protein Store-Bought Snacks

Cava, known for their delicious salads and grain bowls, now offers a line of hummus that you can take home and enjoy!

"I love that this hummus just has a few ingredients, organic chickpeas, tahini, water, lemon juice, garlic, salt, and citric acid to keep it safe and fresh. It tastes so creamy, always fresh, and has no addition of oil, just fat from the tahini (sesame seeds)," says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist and Board Certified Sports Dietitian, shares.

With a blend of spicy jalapenos and herbal cilantro on the bottom of this hummus container for the ultimate stir-in flavor, Little Sesame's Herby Jalapeno hummus gives a nostril-clearing kick for those looking for a bit of oomph. (But don't worry, it's not too spicy.) The quality ingredients used to make this hummus are certainly appealing, too, as the brand crafts their hummus in small batches using 100% regeneratively farmed chickpeas.

Made without preservatives or GMOs (for those who are following a non-genetically modified diet), Esti Foods' original hummus is made with 100% Greek chickpeas. This hummus is very low in sugar at less than one gram, and with lower sodium levels than other brands, Esti is a great option for those who are concerned about their heart health (as we all should be, right?).

RELATED: 16 Healthy Store-Bought Crackers, According to Dietitians

Founded in a small co-op in Asheville, NC, Roots has since taken off to become a leading brand in the hummus industry—and with good reason! On a mission to not only make the best hummus but to bring attention to the importance of healthy, global food overall, this preservative-free hummus is a great option that's relatively low in fat compared to other mainstream companies.

Ever heard of avocado in your hummus? We hadn't either! Avocado is a great source of fiber and offers many nutrients that a lot of us in the Western world lack, mainly magnesium, vitamins B6, C, E, and folate. So while you're eating your hummus for protein, you can ensure that you're also ingesting a myriad of nutrients from a USDA-certified organic producer (and as a bonus, their packaging is certified Plastic Neutral!).

Hope Hummus is a favorite for Sarah Anzlovar, MS, RDN, LDN, intuitive eating dietitian for moms. She explains that Hope Hummus is made with "quality ingredients and amazing flavor with no unnecessary extras. Most hummus is packed with nutrition from the chickpeas and tahini, but I love that Hope also uses extra virgin olive oil in most of their flavors, which is exactly how I make it at home. You get a nice boost of phytonutrients and healthy fats from the olive oil, plus it imparts such a delicious, high-quality flavor, it tastes like you're at a restaurant".

An everything bagel…in hummus form? Yes, please! Made with all of the spices and seeds found on an everything bagel, this hummus is jam-packed with flavor without the bad stuff. You'll notice there's no sugar found in this option, making it the ideal choice for health-conscious consumers. Try dipping with fresh cucumber slices or celery sticks for an added nutritional and hydration boost, especially during your morning breakfast or afternoon snack.

Low in fat, sugar, and carbs, Abraham's Traditional Style Hummos is a great option for those who want delicious, American-made hummus. This hummus is made in New Jersey without artificial preservatives, using apple cider vinegar and citric acid to keep it fresh for longer (don't worry, you can't taste that apple cider vinegar tang!). Additionally, this hummus is certified Kosher Parve for those on the lookout.

It can be hard to find store-brand hummus that ticks all of our boxes, but Trader Joe's hummus (we chose the delicious garlic flavor) really knocks it out of the park. This very creamy hummus has been sold in Trader Joe's stores for over 20 years and is much cheaper than other options available on the market. We want to note that, unlike other brands mentioned in this article, this hummus features guar gum, which may cause digestive concerns for some people.

RELATED: 9 Best Trader Joe's Frozen Meals, According to Our Editors

Oasis is one of the tastiest hummus brands on the market, as their original recipe includes garlic, cayenne pepper, and paprika for an extra buzz to your taste buds. Like all hummus brands on this list, Oasis features no preservatives and is made with olive oil and rapeseed oil, the latter of which is high in both vitamins E and K, and as it's low in saturated fats, this is a healthier option compared to many mass-market brands.

Lantana uses unexpected ingredients, like black beans, in their hummus recipes, allowing for a unique flavor experience when you use their varieties in your rotation. They only use quality ingredients and each of their hummus varieties packs a punch in the nutrition department.

"Lantana Sweet & Spicy Black Bean Hummus is a nutritious choice filled with just a handful of ingredients you can pronounce like black beans, peppers, and pineapple. Packed with protein, healthy fats, and fiber, this hummus can help provide sustained energy throughout the day. In addition to being a great dip, I like adding this hummus over omelets, tacos, or stuffed peppers!" says Mackenzie Burgess, RDN, a registered dietitian nutritionist, recipe developer at Cheerful Choices, and nutrition partner for Lantana.

RELATED: 10 Old-Fashioned Dips Made With Healthier Ingredients

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But something we often don't think about are the side dishes that we're consuming while dining out. Of course, we all know that french fries and onion rings lack substantial nutritional value, and high rates of sodium or saturated fats can really contribute to some nasty side effects like type 2 diabetes or health disease, the latter of which is especially prevalent in females with approximately 44% of all women in the US living with some form of heart disease.

To help you navigate your favorite chain restaurant's available nutritional info, we've collected the unhealthiest side dishes at 11 popular chain restaurants…and the results of our survey may surprise you! Read on, and for more, don't miss The #1 Healthiest Burger at 10 Major Restaurant Chains.

Corn is supposed to be healthy, right? Well, corn itself is packed with fiber and antioxidants, but when you load on the mayonnaise, sour cream, and cotija cheese, you really start to rack up on the fat and calories – and not to mention the sugar, as this restaurant side dish comes with 12 grams of sugar per serving. Just remember, corn is deliciously sweet on its own with just a sprinkle of seasonings, so there's no need to load up on unhealthy ingredients.

RELATED: The 55 Unhealthiest Grocery Store Foods in America

This one really caught us by surprise, as Brussels sprouts are truly a superfood. Half a cup of this cruciferous vegetable provides you with 91% of the daily value of Vitamin K, 53% of vitamin C, and 12% of your daily folate. But covered with bacon and many cheeses, this side quickly becomes the most unhealthy side dish on the menu. Even though you're still ingesting the beneficial nutrients of the Brussels sprouts themselves, consider passing on this one, as the downsides heavily outweigh the benefits. Ask if you can get plain roasted sprouts instead.

It's not shocking that French fries are one of the unhealthiest sides you can get at any restaurant (ugh…but they're just so addictive!). Ruby Tuesday's is known for its robust salad bar and healthier options, though, so their loaded french fries are a no-brainer when it comes to their unhealthiest side dish. These bad boys clock in at 750 calories with bacon bits and melted queso. While it may be delicious, just remember that this dish also comes with a whopping 2,740 milligrams of sodium, and an excess of sodium can put you at serious risk for heart disease.

On its own, with just a pad of butter and a sprinkle of salt, a baked potato really isn't an unhealthy choice. Potatoes are a great source of vitamins C and B6, and they also provide potassium. But when you go to Texas Roadhouse and think you're making a smart decision by getting a baked potato as your side, just remember that adding all the fixings – bacon, cheddar cheese, sour cream, whipped butter, and Texas red chili – can really add up and throw you off your nutrition goals.

Listen, we all love mac and cheese – there's just no denying that! But we really have to remember that moderation is key when it comes to our favorite comfort foods. This mac and cheese comes with a whopping 1,530 milligrams of sodium and 28 grams of fat. We recommend you do your health a favor and ask for a side of lemon-butter broccoli, a fruit cup, or even coleslaw instead.

RELATED: 6 Unhealthiest Fast-Food Mac & Cheese Dishes

Buttermilk biscuits are a breakfast delicacy, but we all know the heavy stomach and need for a nap that comes after downing these fluffy pastries. At Denny's, their buttermilk biscuits (two biscuits are one serving), come with a pretty egregious 26 grams of fat due to the amount of butter and other ingredients used in the baking process. There's also a good amount of sodium in these – if you're going to indulge, we recommend drinking lots of water (put down that third cup of endless coffee!) to balance out your sodium levels.

Believe it or not, there is a nutritional difference when it comes to fry type. It turns out that, at Applebee's, the waffle fries take the cake in terms of the unhealthiest side dish with 770 calories, as opposed to their normal shoestring fries with 640 calories. You can even get onion rings for fewer calories than both fry types, but of course, we recommend opting for the steamed broccoli, the garlicky green beans, or their signature coleslaw.

While technically french fries take the cake for the "unhealthiest" Longhorn Steakhouse side, we want to highlight that the honey wheat bread that comes out before your meal takes second place, and this is where you can really get off track from your nutritional goals. With 480 calories and only 2g of fiber out of 88g of carbs, this isn't the best food to fill up on before your entree arrives. It's easy to be talking and enjoying your time, nibbling here and there, only to realize suddenly that the bread is gone (not to mention the butter). So, be alert to what you're eating, and try to load up instead on proteins and veggies!

Red Robin's Yukon Gold chips take the cake in terms of the unhealthiest side dish, far outnumbering traditional fries in both caloric and fat counts. As one of Red Robin's signature dishes, these chips come with quite a lot of saturated fat (31 grams), which may contribute to heart disease and type 2 diabetes. Although little known, there is an option for a side of steamed broccoli, which of course, we recommend to limit your consumption of these unhealthy fats.

Although I personally don't think onion rings really "go" with my double-stack of pancakes, IHOP offers an array of lunch sides that you can mix and match for any meal. That being said, onion rings are undoubtedly IHOP's unhealthiest option for a side dish. With a whopping 1,130 milligrams of sodium and 31 grams of fat, you're really going to want to take a second look at options like fruit, oatmeal, or even ham or plant-based sausage instead of going for the grease. Plus, don't you want to enjoy a good old-fashioned breakfast instead?

RELATED: The #1 Unhealthiest Breakfast to Order at 15 Major Restaurant Chains

Cracker Barrel has extended its reach into the world of breakfast foods, and with your chicken and dumplings, you get a side of two buttermilk pancakes. Although we don't personally recommend that flavor combination, you have a lot of creative freedom. But the pancakes come at a steep nutritional price with 530 calories and 1,840 milligrams of sodium, which will make you really want to chug some ice-cold water. Consider options for other country classics like turnip greens or whole-kernel corn instead.

RELATED: The Absolute Unhealthiest Dishes to Order at Cracker Barrel

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The post The #1 Unhealthiest Side Dish at 11 Popular Restaurant Chains appeared first on Eat This Not That.

According to the Dietary Guidelines for Americans of 2020-2025, healthy adult Americans should consume between 10% to 35% of their calories from protein. So, if you consume 1,800 calories, that would mean shooting for between 45 and 155 grams of this important macro.

To meet your protein quota, along with including protein choices in your meals, opting for high-protein snacks is an important step. Sure, you can lean on the classic cheese-and-cracker or homemade protein smoothie for your snacktime protein fix. But for busy folks, finding protein snacks that are available right on our grocery shelves can be a lifesaver on your quest to consume the muscle-building macro at snack time.

To save you the effort of scouring your grocery shelves to find the best options, we did the legwork for you and came up with a list of 28 of our top high-protein snack picks.

How to choose the best store-bought high-protein snacks

To compile our list of the best store-bought high-protein snacks, we could have simply added any food we found that contained protein. But being as nutrition-savvy as we are, we know that in order to be classified as the "best" by Eat This, Not That!, the options that made our list need to meet a little more criteria.

• At least 5 grams of protein or more: Technically, for a food to be called "high protein" it must have at least 10 grams of protein per serving, per the USDA. However, since it can be challenging to find snacks that contain this amount of protein and also meet the rest of our criteria, we opted to select snacks that contain at least 5 grams of this important macro per serving. This amount provides at least 10% DV of protein, which can help promote satiety, giving the snack some staying power.
• Low to no added sugar: Most Americans are eating way too many added sugars, an ingredient that is linked to dental cavities, weight gain, and heart disease. Since one of the health indicators for Healthy People 2030 is to "reduce consumption of added sugars by people aged 2 years and over," we opted for snacks that did not have a lot of this ingredient added.
• Prioritize snacks with fiber: Yes, protein can promote satiety. But fiber is another nutrient that may help make snacks more satisfying, which can help reduce those annoying tummy grumbles that can emerge shortly after snack time. When possible, we chose high-protein snacks that contain fiber.
• Under 200 milligrams of sodium: Salt is oftentimes a key ingredient in savory snacks. Unfortunately, consuming too much salt can overload your body with sodium, a mineral that, when consumed in large quantities, is linked to high blood pressure and other negative health effects. When possible, we aimed for snacks that contained under 200 milligrams of sodium.
• Low in saturated fat: The American Heart Association recommends that most people try to consume, at most 5-6% of their calories from saturated fat. For those following a 2,000-calorie diet, that means eating no more than 13 grams of saturated fat every day. Because of this, we tried to pick snacks that do not contain large amounts of saturated fat, if any.

The Best High Protein Snacks On Grocery Shelves

Snacks are not hard to come by. Nowadays, pre-packaged snacks are overflowing on grocery shelves, leaving some of us scratching our heads trying to figure out which to pick. But protein-containing snacks that aren't loaded with added sugar and saturated fat and are made with wholesome ingredients can be a bit more challenging to find.

If you are in the market for high-protein snacks that can also support your health, keep reading to find 28 choices that are worth exploring. Read on, and if you'd rather make your own bites from scratch, check out these 16 High-Protein Snacks To Keep You Full Between Meals.

Whisps are known for their deliciously healthy cheese crackers, and they have rolled out a cheese crisps and nut mix that's sure to please and be a filling alternative to your go-to junk foods. This mix of parmesan crackers, almonds, cashews, pistachios, and pecans boasts 9 grams of protein and 15% of your daily calcium needs—not to mention the added iron and potassium boost!

RELATED: 10 Ways to Lose Weight Without Giving Up Cheese

Sourced from traditional methods from Iceland, Skyr has taken the world by storm. Made from heirloom Icelandic cultures and a higher milk ratio, this yogurt from Icelandic Provisions is extra creamy and packed full of energy with 15g of protein. The raspberry blend—and who doesn't love raspberry—also provides essential potassium and Vitamin A to round out your nutritional goals.

CLIF Builders Minis provide 10 grams of complete plant protein with essential amino acids to help support, rebuild, and repair muscles—all in a perfect portion. This delicious gluten-free bar contains 140 calories and can be consumed with water after a light-to-moderate training session or on a rest day. They are non-GMO, and they contain no high fructose corn syrup or artificial flavors.

Beef is one of the most protein-packed food sources out there, but it's important to ensure that you're only ingesting quality beef products without loads of added sodium. Lorissa's Jerky is made with 100% grass-fed beef without any added hormones, nitrates, or preservatives, making this jerky one of the healthiest options on the market. Not only will you be getting a serious protein kick, but beef offers significant amounts of iron, which is critical to cognitive and red blood cell function.

RELATED: 11 Best & Worst Beef Jerky Brands, According to Dietitians

Sometimes, we just really need that sweet kick, especially around that 3 p.m. slump. Instead of reaching for the ice cream or candy bar, consider FULFIL nutrition bars. Made with chocolate and hazelnut, your sweet tooth will definitely be satisfied, but you'll also receive a whopping 15 grams of protein as well as eight different vitamins ranging from calcium to Vitamin B12, making this one of the healthier sweet options on the market.

Whether or not you follow a Keto diet, eating a wealth of nuts and seeds is never a bad idea. This Second Nature Smart Mix Blend is packed with ingredients such as almonds, edamame, pumpkin seeds, cashews, and pecans as well as white cheddar cheese for that added calcium punch. It may be hard to put this snack down, but you can rest assured that you're receiving ample protein with 3 grams of fiber per serving.

Cottage cheese is on fire these days, for many good reasons. But not all cottage cheese choices are the same. Daisy Cottage Cheese is creamy and delicious with just three ingredients and zero thickeners, stabilizers, preservatives, or additives. It is a convenient source of protein and bone-building calcium and also has live and active cultures.

Cottage cheese can be combined with fruit for a balanced snack, paired with veggies, used as an ingredient in many recipes, or simply enjoyed on its own!

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

This spicy sweet chili tortilla-style Quest Protein Chip is chock full of 19 grams of protein thanks to their specific "protein blend" sourced from milk and whey proteins. These chips come in a variety of flavors, and because of their high protein content, are sure to keep you full and energized until it's time for your next meal. Definitely reach for these instead of your classic chip that's devoid of nutritional value!

RELATED: 15 Healthy Chips You Can Eat When You're Trying To Lose Weight

A staple in Mediterranean and Middle Eastern cuisine, chickpeas are known for their protein density and the fact that they provide ample amounts of manganese, iron, and folate. With their traditional roast methods, Saffron Road offers an abundance of global flavors that you may not get to experience throughout your daily food journey.

Although traditional jerky has been given a bad rap in recent years, companies like Prevail keep up the hard work of ensuring that wholesome and soy-free ingredients are the backbone of their jerky sticks. With 100% grass-fed beef, Prevail's livestock is raised with no antibiotics or added hormones – ever – and with flavors as diverse as Umani to Spicy, there's sure to be a flavor that fits your specific pallet.

It's estimated that a whopping 68% of the globe has a hard time digesting dairy products, and for many of us, we try to just ignore the gas and bloating and go along with our day. But with delicious plant-based yogurts made by the likes of Kite Hill, we no longer have to suffer the consequences. This Greek-style yogurt is made from almond milk and soy, providing 15 grams of protein per serving and—get this—15% of your daily iron needs!

RELATED: 12 Lactose-Free Yogurts You'll Love

Wonderful Pistachios are among the highest protein nut snacks, with six grams of plant-based protein to fuel your body. Pistachios are unique because they contain all of the essential amino acids, making them a plant-based source of complete protein. Pistachios give you more nuts per serving—about 49 pistachios, compared to 23 almonds or 18 cashews. That's right—pistachios give you more than twice as many nuts per serving as almonds and cashews.

The Sea Salt & Vinegar variety offers up that classic combo of flavors without having to stick to deep-fried potato chips. Perfectly packed with zingy vinegar and sea salt, these protein snacks will tantalize even the most discerning taste buds.

Fat Snax crackers are the perfect swap to your traditional cracker snack as they're made with almond flour and are therefore lower in carbohydrates and higher in protein at 5 grams per serving. These crackers, which come in deliciously complementary flavors like rosemary and olive oil, can be enjoyed with anything from nut butters to your favorite hard cheese for that boost of protein that you need to keep you energized and sustained until dinnertime.

Eggland's Best Hard-Cooked Peeled Eggs are an ideal protein-packed grab-and-go snack that fuels your body with 6 grams of protein per serving—plus, they taste great! This snack is perfect for hard-cooked egg lovers who don't want to spend time cooking, peeling, and cleaning. And since all of Eggland's Best eggs contain 25% less saturated fat, 10 times more vitamin E, double the omega-3 fatty acids, and 38% more lutein compared to ordinary eggs, this option is ideal for those who are focused on supporting their health.

These plant-based vegan-friendly bars are packed with a whopping 10 grams of protein and 4 grams of satiating fiber. Zing bars are made with quality ingredients, like nuts, seeds, brown rice, and almond protein. They also contain prebiotic fiber, which can help support a healthy gut microbiome, especially if your diet includes fermented foods.

Jumbo roasted peanuts seasoned with lemon pepper make for a surprisingly delicious combo. And with 7 grams of plant-based protein per serving, it isn't hard to understand why this snack made our list. Peanuts are a natural source of many important micronutrients, like folate, to help us meet our nutritional needs, too.

As one of the first healthy snacks on the market, Harvest Snaps have really stood the test of time. Little known, however, is that these baked green peas offer 5 grams of protein as well as 4 grams of fiber without any sugar and very little fat. These little green wonders really revolutionized plant-based protein, so it's time to go out and get you a bag or two…or three (we won't judge).

RELATED: Eat These High-Fiber Snacks Every Day for Weight Loss, Dietitian Says

With no sugar and 5 grams of protein, these Tillamook Sharp White Cheddar Squares are the perfect snack-sized portions that will keep you on track with your nutritional goals while pairing nicely with different meats, pickled veggies, and/or high-protein crackers. With these little beauties, you can even make yourself an on-the-go charcuterie board to enjoy during your work breaks.

This vegan-friendly hummus dipper pack is the perfect on-the-go option for parents and kids alike. Hummus is a great source of plant-based protein and this perfectly portioned dipper offers 5 grams of protein with crackers made from flax seeds and cassava flour, both of which are a great source of fiber to keep your tummy happy and regular.

Apricots, peanut butter, and pumpkin seeds—what a flavor combination! These powerful little bars offer 11g of protein and pack a serious punch when it comes to taste and texture. We're all tired of bland protein bars that offer the same flavors over and over, so why not spice things up? The best part is that these bars are gluten-free for those with sensitivities and are made with zero refined sugars, so rest assured you're only eating the best.

Ah, frozen treats…what's not to love? But wait, it gets better. Yasso's line of frozen Greek yogurt bars (we're partial to the cookies and cream flavor) offer 5g of protein and only 90 calories, so you won't feel like you need a nap and a few Tums after consuming. Greek yogurt is also a great source of calcium, and each bar contains 8% of your daily calcium needs to keep those bones strong and healthy!

RELATED: 15 Low-Calorie Frozen Desserts for Weight Loss

We don't always think of the classic PB&J as having ample amounts of protein, but that's where Red's All-Natural Grape PB&J'Wich proves us wrong. Move aside highly processed ready-made sandwiches and welcome in 7 grams of protein without any hydrogenated oils, high fructose corn syrup, or artificial colors or flavors. Keeping these better-for-you PB&J's in your freezer is such an easy life hack to make lunch or snack time a breeze.

Once Again's gluten-free nut butter graham cracker sandwiches are a great option for both big and small hands alike. These USDA organic-certified sandwiches offer 5 grams of protein per serving and have a lower sugar content than many graham cracker and peanut butter products out there. Plus, this snack also provides a portion of your daily vitamin D, iron, calcium, and potassium needs.

Move over, ricotta cheese. Lifeway Farmer's Cheese is a ricotta-like dairy food that is made with 12 live and active probiotics, is gluten-free, and contains a whopping 13 grams of protein. This cheese is a delicious spread for crispy crackers, stuffed inside a fig or a prune, or simply enjoyed on its own with a sprinkle of cinnamon on top.

This protein-rich jerky is made from jackfruit which is known for its meat-like texture and high nutritional value (without the unwanted fats found in traditional beef and other meats). Jack and Friend's "Jack and Tom" jerky has a spicy kick from poblano peppers, and with no added sugars, you can rest assured that you're ingesting healthy, wholesome ingredients.

Sunflower seeds aren't just for the dugout! Brands like Chinook Seedery are rolling out heart-healthy sunflower seed options that rival the bigger brands in terms of sodium and sugar levels. With flavors like dill pickle (I mean, what a combination!) you can reap the benefits of these high-fiber seeds without the unnecessary "sandpaper tongue" that so many of us get when indulging in sunflower seeds.

Ever heard of a Lupini bean? It's okay, we hadn't either! This Mediterranean bean has been enjoyed for eons, and this single-serve pouch of Sea Salt and Vinegar Lupini beans offers 4 grams of protein and 3 grams of fiber without any sugar for just 35 calories! It is technically lower than our 5-gram minimum, but that's because the portion size is on the small side.

You can eat these straight or out of the package. But we like adding them to a snack board or a "girl dinner" for a plant-based addition.

Yes, this snack also clocks in a bit lower on the protein content. But finding a wholesome bar that contains 22 grams of whole grains, 5 grams of fiber, and protein is hard to come by. USDA Organic Certified, Non-GMO project verified, and totally delish, these snack bars are perfect to keep in a desk drawer or a purse for when hunger pangs strike.

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With the rising popularity of chicken sandwiches over the classic Quarter Pounder, we've seen a serious expansion in options. Across brands like your classic Chick-fil-A or Zaxby's with the unveiling of their grilled sandwiches, to classic health-forward chains like Subway, you definitely have a lot to choose from now.

To make this journey easier, we've put together a list of the top eight healthiest fast-food chicken sandwiches, which range from your normal grilled chicken breasts to even blackened and teriyaki-flavored options. And remember, half of your healthy choices lie in the sides. It's worth seeing if these chains offer sides like fresh fruit or even coleslaw over the traditional fry so that you can better stay on track toward your health goals.

RELATED: 8 Healthiest Fast-Food Sandwiches, According to RDs

It's not surprising that Subway takes the lead in terms of healthiest fast-food chicken sandwiches. Subway's Grilled Chicken Sandwich takes first place, and as it's loaded with veggies like iron-packed spinach, hydrating cucumbers, and lycopene-dense tomatoes, you can rest assured that you're consuming your daily dose of vegetables without compromising taste. Also, you're always able to swap traditional white bread for whole wheat and load up on even more veggies for more health benefits.

Not all of us are fans of grilled chicken, though, and it's a-okay to choose this Subway Rotisserie-Style Chicken Sandwich when you're craving that fast food kick. At just 310 calories and packed with the same vegetables as the traditional Grilled Chicken Sandwich, you can ensure that you're not loading up on unnecessary fats and sugars. However, this sandwich may not be the best choice for you if you are limiting your sodium intake, as it does have a higher sodium count than some other fast food sandwiches due to the preparation of the rotisserie chicken.

RELATED: 8 Unhealthiest Fast-Food Subs To Stay Away From Right Now

Subway even takes third place across our healthiest fast-food chicken sandwich search. Their delicious Sweet Onion Chicken Teriyaki Sandwich offers another alternative to your classic grilled chicken and still comes with all the veggie 'fixins imaginable. The sauce, like traditional teriyaki sauces, does come with a higher sugar content, but Subway allows you to easily ask for "less" sauce when ordering both in store and online.

Here's where we get into more "traditional" fast food joints with Chick fil A's Grilled Chicken Sandwich. Served on a multigrain bun, this sandwich is one of the better-for-you options at Chick-fil-A, and with 28 grams of protein, you're sure to stay full and satisfied until it's time for your next meal. If you're really trying to cut down on your caloric intake, Chick-fil-A even offers a lettuce-wrapped version of this sandwich.

RELATED: 7 Fast-Food Chicken Sandwiches Made With a Real, Whole Piece of Chicken

Dairy Queen isn't just known for their deliciously smooth ice creams–they also offer one of the more healthy grilled chicken sandwich options on the fast food market! This sandwich is all white meat that's been grilled and seasoned (so no bland grilled chicken here) and comes with your classic lettuce and tomato toppings.

We all know how satisfying the smell of Zaxby's fried-chicken air can be. It's tempting, but we recommend the Zaxby's Grilled Chicken Sandwich if you're focusing on supporting your health. This marinated and grilled chicken filet comes with your classic lettuce and tomato toppings. We recommend asking for less ranch, and consider swapping your crinkle fries for Coleslaw to really lean into the healthier options.

RELATED: 7 Best High-Protein Fast-Food Sandwiches

We're back to Chick-fil-A where we find their Grilled Chicken Club Sandwich. This certainly isn't your average bland grilled chicken sandwich. Topped with Colby-Jack cheese, applewood smoked bacon, lettuce, and tomato, you're really getting the full flavor experience.

Although there are healthier options available at Chick-fil-A, this sandwich still clocks in at under 550 calories, and adding on a side of fruit can really help you reach your health goals. Skipping the bacon will make this sandwich a better choice for a health-focused chicken sandwich consumer.

We all know the Chick-fil-A vs. Popeyes chicken sandwich controversy–so we couldn't leave Popeyes out in the cold! Their Blackened Chicken Sandwich is made with a filet that is "fried to perfection without the breading." Therefore, this sandwich isn't technically grilled, but blackened with an abundance of seasonings and served with crispy pickles and mayo. Like Subway's Rotisserie-Style Chicken Sandwich, this sandwich does come with a higher sodium count than other available options, which is something to be mindful of.

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There are many factors that can impact our digestive and gut health, including our genetics, mode of birth delivery (vaginal birth vs. being born via a c-section), and the use of certain medications. And when it comes to our diet, certain food choices can support our gut health tremendously, while others can hinder this health aspect. Generally, eating a diet rich in ultra-processed foods, a diet low in fruits and vegetables, and including large quantities of alcohol in a diet can negatively impact gut health.

And on the flip side, eating a diet rich in produce, plant-based protein sources (like nuts and beans), unsaturated fats (like avocado and olive oil), and sources of fiber have been linked to positive effects on gut health. Fermented foods can supply the body with probiotics, or beneficial bacteria, which can help keep your gut health goals in check too.

Among the many plant-based, fermented, and fiber-rich foods out there, some options offer unique benefits that are classified as "superfoods" that promote better digestion and a healthier gut.

And these are the six that should find a spot in your gut health-supporting dishes to reap all of the benefits of these impressive food options. Read on to learn what they are, and for more, don't miss 8 Best Supplements for Gut Health.

In traditional medicine, watercress is a food for digestion that has been utilized for digestion complaint relief. It is low in calories and is a natural source of fiber, a nutrient that helps support digestive health. Data published in the Journal of Nutrition suggests that consuming watercress and other cruciferous vegetables can help positively alter the gut microbiome, helping the gut have a healthy balance of "good" bacteria that can help support our immune health and potentially help combat chronic low-grade inflammation.

But what makes this vegetable so appealing in the gut-health world is the fact that some data links consumption of cruciferous vegetables, like watercress, with a reduced risk of stomach cancer.

RELATED: What Happens to Your Body When You Eat Watercress

Pistachios are a plant-based source of complete protein that contains 3 grams of fiber per one-ounce serving. Data shows that the combination of fiber and phytochemicals present in pistachios can reach a part of the colon, ultimately helping modulate the microbiota composition. In one study comparing the effects of daily pistachio consumption compared to almond, pistachios showed a higher effect than almonds on the gut microbiota, increasing the number of potentially beneficial bacteria which may support our health.

The combination of gut health-supporting fiber with the healthy fats and plant-based proteins that pistachios provide may help lower blood sugars among those with diabetes, which is certainly a bonus.

Kefir is a fermented dairy drink that contains lactic acid bacteria, making it a source of ingestible microorganisms that may beneficially regulate gut health and even treat or prevent inflammatory bowel disease. This product may positively impact the gut microbiome balance and promote anti-inflammatory effects – two aspects that can support gut health.

Data has shown an increase in the amount of beneficial bacteria in the gut after regular kefir consumption. So, while a sporadic kefir drink may be enjoyable, to reap the benefits of this fermented drink, making it a part of your daily routine is recommended.

Try using kefir in a smoothie—you won't be sorry!

RELATED: 13 Best Probiotic-Rich Kefirs for Your Gut

There is a reason why prunes are so popular in the nursing home circuit—they're a great food for digestion. One serving of prunes provides 3 grams of soluble and insoluble fiber, which can help support digestive health. Prunes have been shown to significantly increase stool weight and frequency. One study, which evaluated forty constipated subjects over 8 weeks, showed that eating 50 grams of prunes every day (around 4-6 prunes) resulted in improved bowel movement consistency and frequency vs. consuming psyllium fiber.

And among postmenopausal women, after 12 months of consistent consumption, data published in Food and Function shows that prune consumption showed enrichment in the bacteria from the Lachnospiraceae family, as well as a reduction in Clostridium sensu stricto 1 bacteria, which is considered to be pathogenic. Lachnospiraceae are a group of bacteria known to produce short-chain fatty acids and are associated with helping to maintain the integrity of the gut barrier along with an ability to lower inflammatory markers in the body.

Like many fruits, bananas are a source of fiber, which is a superfood nutrient that can help support digestion and healthy gut microbiota through regular bowel movements. And if you are a fan of a slightly underripe banana (aka those that have a slightly green peel), know that you are getting a boost of prebiotic fiber when you nosh on this fruit choice. Prebiotics act as "fuel" for the probiotic bacteria, helping support your microbiota health in an important way.

One study evaluated thirty-four healthy women, with half of the subjects being instructed to consume twice a day a pre-meal snack, either one medium banana, or one cup of banana-flavoured drink or one cup of water. Results showed that those who ate the banana had increased "good" bacteria in their gut as well as lower bloating levels.

RELATED: 11 Science-Backed Benefits of Bananas

Garlic can do so much more than give your dishes a boost of flavor, it's also a food for digestion. Along with providing a powerful taste, garlic provides prebiotic components, antibacterial compounds, and sulfur compounds which can help support our health in unique ways. The prebiotic effect has specifically been shown to support the growth of a strain of the acidophilus probiotic bacteria, which has been shown to benefit those with diarrhea.

In one study evaluating a small sample of women over 2 months, results showed that garlic consumption was linked to positive changes in the gut microbiota, specifically among subjects with obesity.

Garlic is also a fantastic addition to dishes if you are focused on reducing your sodium intake, as this ingredient can make your recipes have a satisfying taste without loading up on extra salt. 

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The post 6 Superfoods for Better Digestion & a Healthier Gut appeared first on Eat This Not That.

However, depending on the snack you choose, these mid-day eats can actually be an important part of a healthy and balanced diet. If you focus on the right macro balance, you can pick healthy, filling snacks that not only allow you to have a tasty treat in between meals but also help you feel fuller so you can avoid overeating later on.

Studies show that when you opt for whole foods high in protein, fiber, and whole grains for snacks over "empty calorie" options like chips and cookies, it can enhance satiety, promote appetite control, and even possibly reduce obesity.

If you are in the market for foods that satisfy your need for a nibble without leaving you with serious hunger pangs shortly after your nosh, here are 14 healthy filling snacks that will actually help you feel full after you enjoy them.

It is always a good idea to try and add more veggies to your diet to provide your body with plant compounds that support our health. But as micronutrient-packed as veggies are, they aren't a food that many think of that is a stick-to-your-ribs food when enjoyed on their own. 

Dipping raw carrot sticks in peanut butter will help make your veggie snack more satisfying, thanks to the healthy fats and protein that peanut butter provides that slow the digestion process and helps you feel full. Be sure to skip the peanut butter options made with added sugar before you schmear! One tablespoon of peanut butter provides 4 grams of protein and 8 grams of fat, with most of the fat being "healthy" monounsaturated and polyunsaturated choices. 

Eat This! Top Pick: Big Spoon Roasters Crunchy Peanut Butter has zero grams of added sugar and is made with two varieties of real peanuts. This nut butter has a touch of added sorghum syrup and sea salt for some extra flavor, and nothing artificial.

RELATED: 17 Healthiest Peanut Butters To Buy, Say Dietitians

Yes, cottage cheese is having a moment in the sun. But it has always been a convenient source of satisfying protein and bone health-supporting calcium, vitamin B12, and potassium. You can enjoy cottage cheese simply as it is, or you can top it with fresh fruit for a more balanced snack. Shoot for eating a maximum of 1/2 cup of cottage cheese at snacktime, which is what is considered to be a standard serving size. This serving size will provide 12 grams of protein and, if choosing a low-fat version, 2.5 grams of fat.

Eat This! Top Pick: Daisy Cottage Cheese is a pure and natural choice made with zero stabilizers, preservatives, or additives. It is a convenient source of protein and bone-building calcium, and has live and active cultures, which is why it's so creamy and tastes delish!

If you are a chip lover, know that you don't have to only enjoy the classic potato variety anymore, as there are some fun protein-packed chip options that are popping up on our grocery shelves. While the quintessential snack food is potato chips isn't a major source of protein, chips made with ingredients like legumes, milk protein isolate, and even chicken can pack in the muscle-building protein that can help keep your tummy full naturally.

Dipping these chips in hummus gives you some energizing carbs and some satiating fiber too (2 tablespoons provide 2 grams of fiber). 

Eat This! Top Pick: WILDE Protein Chips are one example of a protein-packed crunchy snack that packs 10 grams of protein per serving (compared with a measly 2 grams of protein that you get from classic potato chips). These chips are made from real chicken breast, egg whites and bone broth instead of potatoes, but they are just as satisfying as the OG (or dare we say, better than the OG?).

Tinned fish is a convenient protein source that also provides DHA omega-3 fatty acids – a healthy fat that many of us can use more of in our diets to support our eye and brain health. No matter whether you are opting for sardines, tuna, or salmon, enjoying these protein sources at snacktime can be a great choice.

Pairing your fish with whole grain-based crackers can be an ultimate filling snack pairing that is as easy to prepare as it is to eat.

Eat This! Top Pick: Safe Catch sardines are boneless tinned fish that can truly satisfy. Safe Catch tests each catch of sardines to ensure that the ones that make it in their packaging contain less mercury than the FDA's action limit, helping you limit the amount of this potentially harmful metal that you expose your body to.

Using buckwheat-based crackers as a vessel for your fish, like Maine Crisps, can make your seafood-based snack substantial and balanced.

RELATED: 11 Best Canned Tunas on the Market, and 3 to Stay Away From

Thanks to the healthy fats and fiber it contains, eating avocados is linked to improved satiety, according to results of clinical trials. One study showed that adding approximately one-half of a Hass avocado could influence satiety over a subsequent 3 and 5-hour period in overweight adults.

An easy way to include avocado in your snack rotation is by eating guacamole. And using a veggie as your guac vessel, like celery stalks, gives your body even more satiating fiber to help you feel full.

Eat This! Top Pick: If you aren't into making your own guacamole, Good Foods Chunky Guacamole is a delicious alternative (and you don't have to mess up your kitchen to enjoy it!).

Greek yogurt and skyr are two dairy-based options that are packed with satiating protein (one serving can provide around a whopping 17 grams of protein), and in their natural state, are low in sugar (of course, some brands add sugar, which is something that you should look out for). Greek-style yogurt is typically higher in protein than regular yogurt, which is one reason why this snack is so appealing. Topping your low-sugar yogurt or skyr with chia seeds or ground flax seeds can make this snack even more filling, so be sure to keep that in mind.

Eat This! Top Pick: Icelandic Provisions Traditional Skyr is made with quality ingredients, and it comes in a variety of flavors.

Eating apples with the skin on can fuel your body with fiber, which is a nutrient that can help promote satiety. One medium apple contains 4.8 grams of fiber, which is around 16% DV. Specifically, soluble fiber slows gastric emptying, which means that it helps slow down the rate that food leaves the stomach. This effect can play a key role in appetite regulation.

Eat This! Top Pick: Envy Apples are a fiber-packed fruit that has natural carbs for energy support. What makes these apples unique is there flesh stays white for a longer period of time, making them an ideal choice for snacktime if you slice your fruit in advance. They also have a satisfying crunch and a balanced sweetness that pairs well with nut butter.

For a convenient protein-packed snack, turkey rolls fit the bill. Protein is another nutrient that supports satiety. And rolling high-quality turkey deli meat is one easy way to include protein in your snack spread.

Eat This! Top Pick: Applegate Naturals Oven Roasted Turkey Breast. This turkey is an ideal option for turkey roll-up lovers who are also focused on prioritizing meat that comes from animals that are humanely raised. This turkey is also gluten and casein free, and no antibiotics are ever used.

Cheese lovers know how filling cheese can be, which can be a good thing if you don't want to feel hungry after your snack time. As a natural source of protein and some fat, this very low-carb (or carb-free) addition pairs well with whole-grain crackers for a balanced combo that provides fiber and some energizing carbs too. You don't need to eat mountains of cheese to benefit from its satiating macros—a one-ounce serving provides 7 grams of protein and 114 calories. 

Eat This! Top Pick: When on the go (as most of us are during snacktime), leaning on Whisps Cheese Crisps allows you to enjoy this popular snack food—no refrigeration required! These baked cheese snacks are made with 100% cheese and pack 10 grams of protein per serving, plus a satisfying crunch!

RELATED: 10 Ways to Lose Weight Without Giving Up Cheese

Eating fruit can support satiety, especially when it is consumed before a meal. Fruits may help people feel full because they have a high water content and an impressive amount of satiating fiber. Incorporating whole fruits into a daily diet can ultimately help people eat less in the subsequent meal.

Kiwis offer some natural sweetness with no added sugar, fiber, natural carbs, and even a little protein (1.5 grams per two-kiwi serving). 

Eat This! Top Pick: Zespri SunGold Kiwis have 2 grams of fiber per serving when you eat the juicy and vibrant flesh, but a whopping 4 grams if you eat the skin (yes, the smooth hairless flesh is edible!). Bonus? Zespri SunGold Kiwifruit is known as one of the most nutritionally dense fruits with more than 20 vitamins and minerals, including the highest vitamin C content of any commonly eaten fruit with a nutritious, refreshing burst of unexpected sweetness.

Eggs are a source of high-quality protein, with one large egg providing six grams of this important macro, including all 9 essential amino acids. Remember that nearly half of an egg's protein and most of its vitamins and minerals—including those essential for supporting our brains and bodies—are found in the yolk. Extensive research has shown that eggs do not increase heart disease risk, including a recent Harvard study evaluating up to 32 years of data.

While preparing eggs any way you like would be a fantastic addition to snack time, hard boiling them in advance allows you to have a nutritious grab-and-go option when time is tight. Once snack time rolls around, try dipping your peeled hard-boiled egg in hummus or guacamole, or sprinkle it with everything bagel seasoning. Of course, you can also eat your egg with a little salt and pepper and pair it with whole grain crackers, fruit, veggies, and/or nuts for a snack plate.

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

Pistachios are a plant-based source of complete protein, providing all of the essential amino acids. One serving of pistachios has as much protein as an egg (6 grams of protein), more much fiber as 1⁄2 cup of broccoli (which has less than 2 grams of fiber), and is a good source of protein, fiber, vitamin B6, phosphorus, thiamin, and an excellent source of copper.

One serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut.

Eat This! Top Pick: Snag pistachios that are still in the shell if you are focused on weight management, as the empty shells can act as a visual cue to help reduce calorie consumption.

If you like popcorn, then you will love popped sorghum. Sorghum is an ancient grain that is a natural source of fiber, and antioxidants, and a serving of cooked whole-grain sorghum provides more than double the amount of protein as a serving of quinoa. And when it is popped, it forms a kernel that looks like a smaller popped popcorn kernel, but unlike the original, these little guys don't get stuck in your teeth!

Sometimes, you need something chocolatey and sweet. And unlike frozen fruit pops that are essentially frozen sugar water, many frozen fudge pops contain some fat and protein to help slow the digestion process, ultimately potentially helping you feel fuller longer.

Eat This! Top Pick: GoodPop Chocolate Fudge Bars are a great option for when you want something sweet but also satiating. With 2 grams of fiber and 2 grams of protein, this 90-calorie treat will satisfy your sweet tooth without using artificial ingredients or sugar alcohols.

RELATED: 10 Best & Worst Ice Pops, According to Dietitians

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"Having optimal brain health means minimizing inflammation and toxin exposure, being metabolically flexible, having supportive energetics—blood flow, oxygenation, mitochondrial function, and nutrients—and having sufficient neurotrophic support," Dale Bredesen, MD, Neuroscience Researcher, and Neurodegenerative Disease Expert, tells us.

There are many factors that can play into your risk of experiencing brain health concerns, with some being completely out of your control (like your genetics and your age). But there are other factors that may help you keep your noggin in tip-top shape, such as avoiding cigarette smoking, including physical activity in your habits, and maintaining a healthy weight.

And when it comes to your dietary choices, it is well established that following antioxidant-rich dietary patterns like the Mediterranean diet and focusing on nutrients like omega-3 fatty acids and B vitamins may help support your brain health naturally. A high daily intake of fruits and vegetables may result in better cognitive performance compared to those who have low amounts of fruits and vegetables in their diet.

So, eating a nutrient-dense diet packed with antioxidants, healthy fats, and micronutrients may help support your brain health. But on the flip side, there are certain foods that may work against your brain health goals, especially if you include them in your diet frequently.

If you are focused on your cognitive wellness, these are the 7 worst foods for brain health that you should be eating in very limited amounts (if at all) to help keep your mind working as well as possible. Read on, and for more, don't miss 9 Brain-Boosting Foods to Enhance Your Cognitive Function.

Deep-fried anything sure does taste good. And that satisfying crunch you enjoy once you bite into your fried food is something that is hard to replace. But eating fried food, like fried chicken, frequently isn't doing your brain any favors. Results of a meta-analysis published in the American Journal of Clinical Nutrition showed a relationship between more fried food intake and increased risk of cognitive health concerns.

If you can't do without some crisp on your chicken, try breading and baking it instead of deep frying.

RELATED: The Best Way to Cook Fried Chicken in an Air Fryer, According to Chefs

We all love a sweet treat once and a while. But candies such as gummy bears are pretty much void of anything nutritious, as they are essentially made from pure sugar. While sugar in the glucose form is needed as an energy source, too much sugar consumption is linked to impaired memory and an increased risk of dementia. Because of this, you are better off reserving your gummy candy for occasional indulgences and sticking with more nutrient-dense sweet snacks for frequent noshing, like fruits.

It is recommended that people should consume more fish and shellfish for brain health benefits because of the healthy fats and choline many options provide. But there are some caveats that go with that generalized recommendation.

First, your seafood should not be fried, as fried food intake is linked to poor cognitive health outcomes. And second, your fish should not contain large quantities of mercury. Swordfish is a larger fish, and it is known to tend to have larger amounts of mercury accumulated in its meat.

Why avoid fish with high mercury content? Higher mercury accumulation is linked to lower performance on cognitive function tests. "Fortunately, there are scrumptious alternatives like wild-caught SMASH fish (salmon, mackerel, anchovies, sardines, and herring), with much higher omega-3 fats and very low levels of the brain-toxic mercury found in tuna, shark, and swordfish," Dr. Bredesen advises.

We generally don't eat hot dogs or other ultra-processed meats thinking they are a "health food." But consuming them frequently may be wreaking havoc on your brain health, especially if you are not balancing out your processed meat intake with brain health-supporting foods like salmon, walnuts, and green veggies.

Many studies link the consumption of ultra-processed meats to negative effects on cognitive health. For example, a recent study published in the European Journal of Nutrition showed those who ate more ultra-processed meats and other foods showed less ability to perform certain tests.

Dr. Bredesen adds that "unfortunately, nitrate and nitrite-containing meats such as hot dogs, ham, and deli meats increase the risk for neurodegenerative diseases such as Alzheimer's and Parkinson's, as well as cancer, cardiovascular disease, and diabetes."

RELATED: 10 Unhealthiest Fast-Food Hot Dogs To Stay Away From Right Now

Sometimes it is not the food that you are eating, but rather what your food is packaged in that poses a risk. Fast food wrappers are notorious for containing per- and poly-fluoroalkyl substances (PFASs), or chemicals that are linked to many negative health effects, including negative effects on our cognitive health.

PFAS are found in hamburger wrappers, pizza boxes, and other packaging that are grease-resistant. These chemicals can leach into food and increase our dietary exposure, which may not work wonders for our cognitive health.

Donuts give a triple-whammy when it comes to foods that do not support our brain health. These treats are typically made with added sugars, which, when consumed in excess, appear to be associated with lower cognitive function.

Donuts are also deep fried and are considered an ultra-processed food, highlighting just how detrimental eating them frequently can be to your brain health.

RELATED: 8 Worst Fast-Food Donuts in America

If you are making your biscuits the old-school way (aka with shortening), you may be exposing your body to trans fats, which, when consumed in excess, may have a negative effect on the brain and nervous system.

Watch your ingredients when you are whipping up a batch and try leaning on a more nutritious option, like whole grain toast, when you are deciding on what to enjoy for breakfast.

RELATED: 11 Breads with the Highest Quality Ingredients

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