One common barrier that arises when people try to eat healthier food is their finances. In a world where wellness culture has taken over, many companies will try to sell you "health" food with an extremely high price tag, which can make many people feel like they have to have more money in order to eat better. Thankfully, some of the healthiest foods like poultry, fruit, grains, vegetables, and legumes can be found at an affordable price.

For inspiration on incorporating more nutrient-heavy, affordable foods into your daily diet, read our dietitian-approved list of the 30 healthiest foods to eat on a regular basis. Then, for more health tips, check out 7 Foods That Can Help You Live Longer.

You may have felt in the past that you need to avoid eggs because of their cholesterol levels, but this simply isn't true! "Eggs can be included as part of a heart-healthy diet for healthy adults, and according to the American Heart Association (AHA), 'healthy individuals can include up to a whole egg or equivalent daily' as part of a heart-healthy dietary pattern," says Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

But what makes eggs so healthy? For one, they are high in protein at around 6 grams per egg. Not only that but "Eggs are one of the best sources of choline—a nutrient that supports brain health," says Manaker. She adds, "Unfortunately, most Americans are not consuming nearly enough choline, so including an egg in a diet (with the yolk) can help bridge that gap."

RELATED: Are Eggs Good for You? 10 Science-Backed Effects of Eating Them Every Day

If you're in need of a healthy snack, you may want to reach for a handful of walnuts. "Walnuts are rich in healthy fats, fiber, vitamins, and minerals, and eating them can help lower LDL cholesterol (bad cholesterol) and help to reduce the risk of heart disease," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. "They also contain fiber and probiotic compounds, which help improve gut health, and its protein content increases satiety that is essential for weight management."

Manaker adds that Walnuts are a rich source of ALA omega-3 fatty acids, which are a type of healthy fat found in certain plant sources, and multiple research studies have proven their potential health benefits. "One study published in Nutrients found that adding one ounce of walnuts (or one handful) to the diet of children and adults who do not normally eat nuts improved the overall diet quality and intake of under-consumed nutrients like fiber, potassium, and magnesium," says Manaker. "These new findings carry forward previous results that suggest walnuts may act as a bridge to better well-being."

You're familiar with greens like kale, spinach, and collards, but one type that hasn't gained as much popularity—but should—are dandelion greens.

"Dandelion greens are powerful because they help increase bile flow, breaking down fats, easing digestion, and aiding the liver, helping to protect it and filter potentially damaging chemicals out of your food," say Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as the Nutrition Twins.

These greens can also contain helpful antioxidants like beta-carotene, lutein, and zeaxanthin. "Thanks to their hefty dose of lutein and zeaxanthin, dandelion greens also help to prevent cataracts and macular degeneration," say The Nutrition Twins. "All it takes is 2 cups daily (15 milligrams of combined lutein and zeaxanthin) and you've well surpassed the daily requirement of 12 milligrams (10mg/day for lutein and 2 mg/day for zeaxanthin) set by the American Optometric Association."

One of the healthiest foods you can eat is one that is often overlooked. And even though they're not for everyone, prunes can pack in a ton of nutrients that your body needs.

"Prunes contain bone health-supporting nutrients, including boron, potassium, vitamin K, and plant compounds," says Manaker, "and data shows that daily consumption of 4-6 prunes may help prevent bone loss and preserve bone structure among post-menopausal women."

One of the healthiest vegetables you can eat is broccoli, a cruciferous veggie in the same family as cauliflower, Brussels sprouts, kale, and cabbage.

"Broccoli is rich in vitamins, minerals, and antioxidants, which overall can promote digestive benefits, immune system function, and bone health," says Young. "For instance, broccoli contains vitamin C and is high in fiber," and some research has found that it (as well as other cruciferous vegetables) may help to lower risk of heart disease.

RELATED: 8 Secret Side Effects of Eating Broccoli, Says Science

People think of pumpkin and instantly transport their minds to pumpkin spice lattes or their favorite fall baked goods. But pumpkin seeds can be enjoyed as a quick, healthy snack year-round.

"Pumpkin seeds are an amazing source of fiber and magnesium—two nutrients that support digestion," says Sydney Greene MS, RDN. "Magnesium is not only important for digestion, but it is also important for regulating stress and supporting your mood." In fact, studies have found that in those experiencing depression or depressive symptoms, their levels of magnesium are often lowered.

To give your digestion and mood a boost, add a handful of pumpkin seeds to your daily routine.

Yogurt, at its core, is one of the healthiest foods you can eat. Of course, it depends on the type you're eating and whether or not you're buying super sugary varieties. But as is, "Yogurt contains probiotics that can help promote immune health and enhance the gut microbiota," says Young.

Along with being rich in probiotics, most yogurts are also "a good source of calcium, phosphorus, and vitamin D, all of which play a role in bone health," Young adds. "And on top of that, the protein content in yogurt is also essential for building and repairing tissues in the body."

You've more than likely heard of the term "herbal teas," which include options like chamomile, peppermint, red rooibos, and ginger tea. But a lesser-known label for tea is a "true tea." According to Manaker, "There are two categories of tea—true tea and herbal tea. True tea is green tea, black tea, oolong, and white."

"Drinking two cups of true tea supplies your body with enough of a unique plant compound called flavan-3-ols that experts recommend we consume every day," says Manaker. "This year, the Academy of Nutrition and Dietetics released clinical guidelines suggesting that people should aim for 400-600 milligrams of flavan-3-ols every day to support heart health, and among the few items that contain flavan-3-ols, true tea tops the list when it comes to quantity."

In fact, Manaker adds that "One 8-ounce cup of brewed green or black tea contains around 300 milligrams of flavan-3-ols, so making a habit of drinking two cups a day brings you well beyond the recommended intake."

Did you know that your sweet and creamy bowl of morning oatmeal is actually providing you with multiple amazing health benefits? That's because oats themselves are full of nutrients like fiber, manganese, copper, zinc, and vitamin B, as well as powerful antioxidants like avenanthramides.

Due to their nutrient density, oats can help lower cholesterol, manage blood sugar, aid in digestion, and can help keep you full after eating.

Unfortunately, even though oatmeal can provide an assortment of health benefits, certain types of store-bought oatmeal packets come loaded with sugar and may cancel out some of its positive effects. To help keep your oats as healthy as possible, make a bowl of plain steel-cut oats and then add in your desired toppings like fruit, chia seeds, and honey.

When you're in need of a cooking oil, you may want to reach for olive oil. Studies have shown that this food is rich in antioxidants that can help fight oxidative stress damage, reduce your risk of chronic diseases, fight inflammation, lower cholesterol, manage blood pressure, and improve the function of your brain.

In fact, olive oil is one of the main components of the Mediterranean Diet, which many studies have concluded is one of the healthiest eating patterns when it comes to improving the health of your heart and reducing your risk of disease.

RELATED: 9 Best Mediterranean Diet Breakfast Recipes

Whether you enjoy eating them raw with a delicious ranch dip or baked in the oven alongside some of your other favorite vegetables, carrots can provide an array of benefits when consumed on a regular basis.

You've most likely heard of carrots as being good for your eyes, which still holds true because of an antioxidant called lutein that can be found in large quantities in carrots. But carrots are much more than meets the eye.

This vegetable is rich in a number of antioxidants, as well as biotin, potassium, and vitamins K, A, and B6. Because of their nutrient richness, carrots have been found to help lower cholesterol, as well as increase fullness and reduce calorie intake because of their fiber content.

To top it off, a cup of carrots contains all of these nutrients mentioned while having less than 0.3 grams of fat and only 50 calories.

When it comes to healthy snacking, pistachios are your best friend. Not only do they taste delicious and help to ease some of your savory cravings, but they are loaded with helpful antioxidants.

"Pistachios contain potent antioxidants that help to protect the body against harmful free radicals that damage cells, create inflammation, and lead to chronic disease," say the Nutrition Twins. So much so that "Recent research out of Cornell found that the antioxidants in pistachios rival other common high antioxidant foods, like blueberries, pomegranates, and red wine."

The Nutrition Twins add that, "One advantage pistachios have over most other high antioxidant foods is that they are a complete plant-based protein, and in fact, one serving of pistachios has more protein than an egg."

And the benefits don't even stop there! "The combination of protein and fiber in pistachios helps to slow digestion to keep you feeling satisfied and helps to cause a gradual rise in blood sugar, preventing energy dips that trigger cravings, as well as making pistachios very satisfying and great for staving off hunger and helping with weight control," say the Nutrition Twins.

When you're craving a sweet treat, raspberries are the perfect solution. This fruit is packed full of nutrients, and berries in general are "potent sources of polyphenols, vitamins, and minerals," says Greene. Raspberries specifically are rich in fiber, with one cup containing eight grams of fiber, which is roughly a quarter of the recommended daily intake of fiber in one cup of fruit," adds Greene.

Not only are raspberries full of fiber, but one cup contains over 32 milligrams of vitamin C, which is about 42% of the daily value for women and approximately 35% of the daily value for men. Getting enough vitamin C on a daily basis is important for heart health, immunity, and bone and muscle health, so throw some raspberries on top of your bowl of yogurt or oatmeal.

Broccoli is a powerful vegetable full of helpful nutrients, but make sure you're not sleeping on broccoli sprouts—the germinated seeds of broccoli, which are usually 3-5 days old.

According to the Nutrition Twins, these sprouts "are one of the top anti-cancer and anti-inflammatory foods." One of the main reasons for this, they say, is that "While ounce for ounce they have the same calories and macronutrients (carbs, fat, protein) as broccoli, they have 100 times more glucoraphanin—which, when chewed or cut, is converted into the superstar phytochemical sulforaphane." They add, "Sulforaphane has powerful anti-cancer effects like promoting cancer cell death, lowering inflammation and susceptibility to cancer-causing toxins, increasing detoxifying enzymes in your liver, and it may even help to turn off certain genes involved in cancer."

When you look at the list of health benefits and nutrients associated with avocados, you'll see that this fruit is nothing short of a miracle food.

In just one avocado, you're getting 14 grams of fiber and 4 grams of protein, plus vitamins C, E, K, B2, B3, and B6, folate, magnesium, and copper. Along with all of these vitamins, minerals, and nutrients, one of the most defining characteristics of avocado is its high levels of healthy fats. In one avocado you'll get about 30 grams of fat, only 4 of which are saturated and the rest are poly- and mono-unsaturated—the kind that benefits your heart by way of helping to lower cholesterol and reduce your risk of heart disease and stroke.

One of the healthiest foods you can find is also one of the smallest. Chia seeds might be small, but they pack a mighty punch of helpful nutrients like fiber, protein, calcium, iron, magnesium, and so much more.

In just one ounce of chia seeds, you're getting over 4 grams of protein, almost 10 grams of fiber, about 23% of your daily value for magnesium, and 14% of your daily calcium value. What's even better is that you can enjoy the health benefits of chia seeds without even really noticing they're there. For instance, you can put a couple of spoonfuls in your water or smoothie, or you can toss some into your overnight oats and let them soften in the refrigerator. They are almost tasteless and become soft when added to liquids, so they're the perfect way to sneak nutrients into your already-established routine.

Tomatoes are often loved for their versatility and ability to transform into a delicious pasta sauce, spicy salsa, or pizza topping. But what many people don't realize is that this bright red food is one of the healthiest items you can incorporate into your daily life.

There is much to be found inside a tomato, such as fiber, choline, vitamin A, vitamin C, potassium, and calcium, but many of its health benefits can be traced back to the compound that gives it its vibrant red coloring: lycopene.

Lycopene—which is also found in watermelon, red peppers, grapefruit, and papaya—is a powerful antioxidant that has been linked to lower cholesterol, reduced blood pressure, and even a reduced risk of prostate cancer.

Fish of any variety can contribute healthy fats and protein to your diet, but salmon is one of the healthiest kinds you can eat. "Salmon is a good source of protein and omega-3 fatty acids, and the protein content in salmon is essential for building and repairing muscle while enhancing immune function," says Young. "The omega-3 fatty acids in salmon also play a role in brain health and reducing the risk of neurological disorders."

Young encourages people to eat salmon as part of a healthy diet, because "Overall, consuming this fish can improve brain function, heart health, and reduce the risk of certain diseases."

RELATED: The 12 Healthiest Fish You Should Be Eating—and 3 to Avoid

Similar to yogurt, natural peanut butter is a healthy snack that can provide your body with a handful of benefits. Just make sure you're avoiding the brands that pack in added sugars and other oils.

"Eating peanut butter in moderation brings benefits to your overall health, such as a boost of protein and healthy fats, which can help control blood sugar levels and reduce the risk of diabetes," says Young. "Consumption of peanut butter can help lower LDL cholesterol and reduce inflammation, while the vitamin E present is essential for brain health."

RELATED: 17 Healthiest Peanut Butters To Buy, Say Dietitians

One of the nutrients that Americans simply don't get enough of is fiber. Unfortunately, not getting enough fiber in your daily diet can impact your digestion, gut microbiome, cholesterol levels, blood sugar, and so much more.

If you're in need of more fiber throughout the day, one of the richest sources (and also one of the most affordable) is black beans. In just one cup of cooked black beans, you'll get 15 grams of fiber. According to Harvard Health, women should be aiming for around 25 grams per day and men around 38, so as you can see, just one cup of beans can make an enormous dent in your fiber levels for the day.

One crucial thing to keep in mind, according to Harvard Health, is that when you're incorporating more fibrous foods into your diet, you'll want to do so in small doses and not all at once. If you include too many of these in large amounts all at once, it can cause gastrointestinal discomfort like gas and bloating. So, make sure to slowly add black beans to your diet if you're not used to eating them.

Whether you top your yogurt off with this fruit, throw them in a smoothie, or just grab a handful to snack on them as is, blueberries are considered to be one of the healthiest foods out there.

"Blueberries are rich in vitamins, minerals, and antioxidants, and their high antioxidant levels can improve brain function, help lower inflammation in the body, and even contribute to lowering the risk of heart disease," says Young.

And if you needed even more of a reason to add these berries to your daily diet, know that they are "also high in fiber, which helps improve digestive health and prevent constipation," says Young.

We've already included pistachios and walnuts on our list of healthy foods, but why not incorporate some almonds into your daily diet as well?

Many people snack on almonds without even realizing that they're gifting their body with the nutrients it needs every day. For instance, in a 1/2 cup of almonds, you'll get about 15 grams of protein, 9 grams of fiber, and a huge boost of calcium, magnesium, and potassium.

And if you want the most out of your almond snack, make sure to still eat the skin, as a study from Comprehensive Reviews in Food Science and Food Safety found that many of the antioxidants in almonds are located in the highest concentrations in its skin. If you're not into snacking on plain almonds, you can always keep the antioxidant-rich skin and make your own natural almond butter by blending the almonds in a food processor.

Leafy greens are a group of vegetables including kale, mustard greens, spinach, arugula, Swiss chard, and bok choy, and all of these greens "are incredible nutrient powerhouses, with each type of green having a slightly different nutrition profile," says Greene. She suggests "Rotating between a few different leafy greens throughout the week to consume a variety of vitamins, minerals, grams of fiber, and antioxidants."

Let's look at a few of the more common leafy greens as examples of the benefits you can be gifting your body with. Spinach is high in insoluble fiber, antioxidants, vitamins A and K, calcium, and iron, making it healthy for your eyes, heart, and digestion. Kale is another popular leafy green, which comes packed with calcium, as well as vitamins K, A, and C. Because of these nutrients, this green has been found to support eye health and heart health, among many other health benefits.

RELATED: 6 Best Leafy Greens You Should Be Eating Every Day

Whether you're sipping on 100% pomegranate juice or eating a handful of arils (the seeds), this super fruit will provide a powerful boost of nutrients and antioxidants, making it one of the healthiest foods you can eat.

For one, some studies have found that pomegranate may help reduce inflammation in the body, as well as reduce your risk of heart disease and improve your overall heart health. If that weren't reason enough, another study found that pomegranate may be able to contribute to the reduction of Alzheimer's risk by way of reducing oxidative stress damage.

If you choose to go the juice route rather than eating the arils, just know that you'll, unfortunately, sacrifice the fiber found in pomegranate seeds (11 grams). But if you sip on pure, 100% pomegranate juice, you can still provide your body with all the antioxidants found in the seeds as well.

RELATED: What Happens to Your Body When You Drink Pomegranate Juice

For those who eat meat and want to incorporate it into their daily routine, turkey is the way to go. Turkey is one of the highest-protein meats and contains some of the lowest levels of fat, making it an amazing lean protein source.

For instance, a 3-ounce serving of turkey breast has over 25 grams of protein and less than 2 grams of fat. When compared to another high-protein meat product like pork loin, you'll see that a 3-ounce serving of pork has less protein (18 grams) and more fat (7 grams).

Ground turkey also makes an amazing replacement for ground beef and can be made into burgers or put into your favorite pasta dishes for less fat and a large protein boost.

Speaking of high-protein meat products, chicken is another healthy, lean, protein-packed option. In just half a chicken breast, you'll be giving your body about 26 grams of protein and only 3 grams of fat.

Along with being a lean protein source, chicken also contains a significant portion of your daily value for selenium, niacin, and vitamins B6 and B12. Selenium is linked to your immune health, nail, and skin health, and the functioning of your thyroid. Niacin (also known as vitamin B3), is known for helping with the health of your nervous system and your digestive tract, and vitamins B6 and B12 have been found to have a significant impact on the health of your brain.

There aren't many natural foods out there that are packed full of both fiber and protein, while also being affordable and loaded with other vitamins and nutrients. But lentils, which come in multiple varieties like brown, yellow, green, and puy, do all of that and more.

In one cup of lentils (generally speaking, as different types will differ slightly in nutritional value), you'll get about almost 18 grams of protein and 16 grams of fiber. Adding these to any dish will not only help you maintain healthy digestion and a healthy gut microbiome because of the fiber, but the combination of fiber and protein will help keep you feeling satiated until your next meal.

RELATED: 10 Foods That Make You Feel Fuller Longer

As we mentioned previously, probiotics are important for the health of your gut, which plays a role in supporting your overall health.

Because of this, incorporating fermented foods like kimchi, kefir, and sauerkraut is important because "fermented foods are great sources of probiotics," says Greene. She adds that, "Probiotics are beneficial bacteria that support gut health, and optimizing gut health by increasing the consumption of probiotics can support your mood, digestion, energy levels, and immune function."

If you love the taste of sauerkraut, you can enjoy it on its own, straight out of the jar. But if you're not too sure about this fermented food, you can throw it on a salad, in a veggie bowl, or add a small amount to a sandwich.

Garlic has been used for centuries to improve the health and lives of people in multiple civilizations, and today it is still used for a burst of both flavor and nutrients.

For one, this small but powerful food has been linked to better immunity, and some studies have even found that garlic supplements can help reduce the intensity and length of the common cold or flu. In addition to improved immunity, garlic supplements have also been linked to improved blood pressure levels.

Garlic supplements are more concentrated than a regular clove of garlic, but it still proves that even incorporating just a little bit of garlic into your daily life can provide your body with powerful health benefits.

Whoever said healthy food can't be delicious couldn't be more wrong, especially when you consider the health benefits of cacao—AKA the source of your favorite types of chocolate.

Raw cacao beans are the seeds that come from cacao trees, and these beans are the foundation for making chocolate. When these beans are processed and turned into a powder, you get cocoa powder.

Cacao beans are chock full of flavanols, which are plant compounds known to have powerful health benefits. In fact, cocoa has been found to help manage blood pressure, lower blood cholesterol, and even help reduce the risk of heart disease and stroke.

Of course, not all chocolate is created equal, and even though chocolate comes from cacao, it's important to choose the types that have higher percentages of cacao, which usually means lower percentages of other ingredients like added sugar.

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Using a store-bought coffee creamer is an easy way to mellow out the flavor of objectively bitter black coffee, but it's also useful when it comes to saving you money and supporting your health. For example, if you order an average 12-ounce flavored latte from Starbucks, you'll have to shell out upwards of four dollars, and you'll end up consuming more than twenty grams of sugar. Making coffee at home and adding a flavored creamer can help you cut down on the amount of added sugar consumed in a day and keep your budget in check.

Though adding a creamer to your morning cup of joe may save you money in the long run, not all creamers are created equal. Many coffee creamers contain added sugars or artificial sweeteners as well as preservatives and other unnecessary ingredients that may cause inflammation.

To help you feel confident about your choice of creamer for your cuppa, we put together this list of the unhealthiest coffee creamers you can buy. It's worth mentioning that we do recognize that some of the creamers on this list are more affordable than many of the healthier products out there and thus might be the only option, but our hope is that this list can help you be more aware of the nutritional value of the creamers you're buying. At the end of the day, the most affordable and healthiest coffee creamer is standard half-n-half (if you tolerate dairy), or making your own nut or seed milk at home.

With that being said, let's get into what makes a coffee creamer healthy or unhealthy.

Three signs you have picked up one of the unhealthiest coffee creamers

• Sugar: It can be difficult to conceptualize what x grams of sugar means. As a reference point, four grams of sugar equates to about one packet of sugar. If you would not typically add a packet of sugar to your coffee, put a creamer that has more than four grams of sugar back on the shelf.
• Artificial sweeteners: Many artificial sweeteners are much sweeter than actual sugar and this can increase someone's sugar cravings and sugar intake throughout the day. In addition, a recent article by the World Health Organization advised that "[there] may be potential undesirable effects from long-term use of NSS (non-sugar sweeteners), such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults."
• Artificial additives: Many creamers have artificial additives in their ingredient list to help with texture, help the creamer dissolve in coffee, or extend shelf life. Though research is mixed, some studies suggest that these ingredients can increase inflammation and disrupt gut health.

How to choose a quality coffee creamer

• Check the ingredient list: The shorter the ingredient list the better. Standard ingredients in a coffee creamer should be nuts or oats (if dairy-free) or dairy milk/cream, salt, a flavor, and maybe some cane sugar.
• Flavors: If you would not eat a candy bar with your cup of coffee then why have your cup of coffee taste like candy? Avoid any creamer that is flavored like cookies or candy to prevent the consumption of artificial flavors and cut down on sugar cravings throughout the day.
• Skip zero-calorie creamers: Cream is meant to have calories—it's cream! Any coffee creamer that is zero calories is likely just water filled with tons of artificial sweeteners, flavors, gums, and oils.

Here are the 9 unhealthiest coffee creamers on grocery store shelves.

Without further ado, here are the coffee creamers we recommend steering clear of—if your budget allows. Read on, and for more, don't miss 7 Unhealthiest Fast-Food Coffees To Stay Away From Right Now.

An affordable and standard product in most grocery stores, Coffee Mate's liquid creamers are unfortunately filled with water, sugar, vegetable oil, artificial flavors, and emulsifiers. There is no cream in sight on this ingredient list. One serving (one tablespoon) contains five grams of added sugar and 35 calories.

One tablespoon alone of this creamer is reasonable but more than one serving and additional sugar added to a cup of coffee and your morning joe is now a cup of sugar. Additionally, this product contains carrageenan, an additive used as an emulsifier and thickener which may have a negative effect on the immune system.

Dunkin's Vanilla Extra Extra Creamer surprisingly contains cream in the ingredient list however it also contains artificial colors and flavors. This creamer also contains carrageenan which as noted above, could have negative effects on the immune system and gut health.

Coffee Mate's zero sugar creamer says it is "triple churned" and "2x richer than milk" however cream is nowhere on the ingredient list. The primary ingredients are water, corn syrup, and vegetable oil. There are zero grams of sugar in the product and it is sweetened with sucralose and acesulfame potassium which is thought to be 200 times sweeter than table sugar. If you are someone who struggles with a sweet tooth, it might be wise to skip this zero-sugar product.

RELATED: 5 Ways to Stop Sugar Cravings Before They Start, Says Dietitian

International Delight's caramel macchiato creamer contains the same nutritional value as the first two products on this list and similar ingredients. The main ingredients are water, sugar, and palm oil—again no "cream" anywhere on the label.

Laird Superfood Creamer is marketed as a healthier alternative to many of the coffee creamers on the market. Though this creamer contains minimal ingredients: coconut milk powder, coconut sugar, vanilla, and salt, it is very high in saturated fats. The recommended recipe on the back of the package suggests adding two tablespoons of the creamer to 8-12 ounces of coffee or tea. This serving size contains six grams of saturated fat which is about 30 percent of the recommended daily intake for saturated fat. If you have a history of high cholesterol or triglycerides, skip this creamer.

Splenda's Sweet Cream Creamer is the same as many of the others on this list: its base is water and oil and contains flavorings and artificial sweeteners. In addition to sucralose and acesulfame potassium, this product contains erythritol, a sugar alcohol. Erythritol can have negative effects on gut health and can cause diarrhea in some individuals.

Bulletproof Creamer is marketed as a "better-for-you" option for your morning coffee, and while many of the ingredients are familiar (butter and coconut oil), this product is loaded with fat—earning it a spot on our list of unhealthiest coffee creamers. One scoop contains 100 calories, 10 grams of total fat, and 8 grams of saturated fat, which is almost half of the recommended daily limit for saturated fat.

RELATED: What Happens to Your Body When You Eat Too Much Fat

Similar to the other zero-sugar creamers on this list, International Delight's Zero-Sugar French Vanilla Creamer is full of artificial sweeteners, flavors, and additives like carrageenan and polysorbate 60.

By now, you might have realized that most of the unhealthiest coffee creamers contain very few real foods and a whole lot of highly processed ingredients. Great Value is no exception. This may be an affordable creamer but its main ingredients are water, sugar, and vegetable oil. In addition to real sugar, this product also contains sucralose and corn syrup solids: two ingredients that may play a role in inflammation.

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Whether you're a grilling newbie or grill master looking for extra tips, here's what you need to know. Read on, and for more, don't miss The Absolute Best Way To Cook Steak on the Grill, According To Culinary Experts.

Meat quality matters, so choose wisely

A good burger starts with good meat so choose wisely. "Although ground meats that are lower in fat can offer some health benefits, fat plays a role in flavor and helps patties maintain their shape," says Amber Pankonin, MS, RD, LMNT, CEC, Registered Dietitian and Certified Executive Chef.

She suggests that you find a local butcher to purchase from so that you know where the meat was sourced from and when the meat was ground. "The fresher the meat, the better your burger will taste," says Pankonin.

RELATED: The #1 Best Store-Bought Burger for Grilling

Use 70/30 ground beef

According to Laura Mason, chef and creator of Love Chef Laura, the best lean meat-to-fat ratio is 70/30. "Purchase ground beef with 70% lean meat and 30% fat. This ratio can be found at all grocery stores. The higher fat content will give you an excellent juicy, and flavorful burger," says Mason.

If you can't find 70/30 ground beef in the fresh meat section of your grocery store, ask the butcher behind the counter. "They usually have no problem creating custom meat orders," adds Mason.

The patty size should match the bun

The burger patty should fit or fill the bun you pair it with. "It's important to remember that the patty will shrink as it cooks, so keep this in mind especially when selecting the appropriate size bun," says Pankonin.

She notes that the perfect patty before cooking should ideally weigh between 6 to 8 ounces if you are using a regular-size bun. "Purchase a scale so that your burger patties are nice and uniform in size and shape as this can also help when it comes to cooking," says Pankonin.

Press a thumb size indent in the center of the burger patty

This trick will help prevent your burgers from puffing. "When burgers are cooked on the grill, they tend to puff up and become round. Placing a small indent about the size of your thumb in the center will prevent that rounding and ensure your burger stays flat and cooks evenly," says Mason. "When forming burger patties, press your thumb gently in the center, making sure not to poke a hole."

Season with Kosher salt and pepper

There is no need for a lot of fancy seasonings when it comes to beef burgers.  "If you choose to add several seasonings or other ingredients, it becomes meatloaf and not a burger," says Pankonin.

Only season after you form the patties

"Only season after patties have been formed and not before," says Pankonin. "Lightly sprinkle a layer of Kosher salt and pepper on both sides. In fact, you can season after you've placed the patties on the grill or pan and then again after you've flipped."

Unless it's a smashed burger, don't smash it

Smashing is a no-no while on the grill. "Once you have quality meat and you've formed the right amount of meat into a flat patty, there is no need to smash the burger once you've placed it on the grill. Doing this can dry out the meat leading to a dry and tougher burger," says Pankonin.

RELATED: 7 Restaurant Chains That Make the Best Smash Burgers

The less you handle the meat, the better

"If you do choose to flatten or smash once you've placed it on the grill or pan, smash it early so as to not disrupt the cooking process and only flip once using a stainless steel spatula," says Pankonin.

Use a meat thermometer to measure the correct temperature

It's important to cook burgers to the proper temperature in order to avoid foodborne illness. "This is the one mistake I see so often at grill outs! The grill master is not sure if the burgers are rare, medium, or well done so they will cut into the burger, creating a crumbly mess," says Mason. "If you do not know when a burger is at the desired doneness, use a meat thermometer to help guide you."

Pankonin adds that a burger is not the same thing as a steak when it comes to avoiding foodborne illness, as grinding meat can take bacteria and distribute them throughout the product.

"Cook your burger to 155°F, pull, and then allow the carry-over cooking process to heat to the recommended temperature of 160°F for ground meats," she says.

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The only major downside to opting for a fast-food sub instead of making your own is that you don't have a lot of control over the calorie, fat, and sodium content. And like all fast food, anything you order is likely going to be higher in these nutritional components than if you were to make one at home. But thankfully, many of these fast-food sub restaurants have healthier alternatives—it's just a matter of knowing what to choose and what to skip.

To help you avoid the more unhealthy fast-food subs next time you're ordering out, we talked with registered dietitian Mary Sabat MS, RDN, LD about the worst ones at popular restaurants like Subway, Jersey Mike's, Firehouse, Quiznos, and Jimmy Johns. Read on, and for more fast-food tips, check out the 10 Unhealthiest Fast-Food Hot Dogs to Stay Away From Right Now.

Perhaps one of the most popular fast-food sub joints, Subway specializes in "build your own" subs, salads, and wraps. While there are plenty of lighter options, such as a 6-inch Turkey Sub or one of their signature No Bready Bowls, they also carry a ton of unhealthy subs you'll want to steer clear of.

Take the Foot-Long Spicy Italian, for instance. "This sub is high in calories, fat, and sodium," says Sabat, "and the spicy Italian meats are typically processed and high in saturated fat and sodium, contributing to an increased risk of heart disease and high blood pressure."

RELATED: 9 Healthiest Subway Sandwiches To Order, According to Dietitians

According to Sabat, another fast-food sub you may want to avoid—or at least order in a smaller size—is Quiznos' Large Classic Italian. "This sub is high in calories, fat, and sodium," says Sabat, "and the combination of Italian meats, cheese, and dressing results in a high fat content, which may contribute to weight gain and other potential health issues."

Quiznos does offer a 4-inch or 8-inch option for their subs, so if you're really craving the Italian, go for one of these smaller sizes.

Another not-so-great sandwich option at Quiznos is their Chipotle Steak & Cheddar. In a large 12-inch size, you're getting more than your daily recommended limit of saturated fat, as well as 0.5 grams of dangerous trans fat. According to the American Heart Association (AHA), trans fats can raise your bad cholesterol and increase your risk of heart disease and stroke.

Jimmy John's is known for its deliciously simple subs and toasted French bread. But just because these subs are on the simple side doesn't mean they're healthy. In fact, Sabat suggests skipping their famous Beach Club sandwich if you're watching your nutrition.

"The Jimmy John's Beach Club is high in calories, fat, and sodium, and the high-fat content comes from the combination of meats, cheese, and mayo-based dressing, which can lead to weight gain and increased risk of heart disease."

To order something on the lighter side, try one of their Little John subs, which are 6.5 inches long instead of 8, or order your favorite sub as an "unwich," which just means it's wrapped in lettuce instead of bread.

RELATED: 13 Best & Worst Fast-Food Breakfast Sandwiches, According to a Dietitian

Whether you're looking for a cold or hot sub, Jersey Mike's most likely has something you'll love. Just beware of the fact that many of the popular subs at Jersey Mike's are also loaded with calories, saturated fat, and sodium, and their Classic Italian Sub is no exception.

With this sub in "giant" size, you'll be getting twice as much saturated fat as your recommended daily limit, as well as almost twice the recommended maximum of sodium as well. Not only that, but you're getting 1.2 grams of trans fat, which the World Health Organization says you should limit to 2.2 grams per day, or none at all if you can help it.

Sabat says this sub should be avoided or limited, as "The combination of Italian meats, cheese, and mayo-based dressing contributes to the high-fat content and sodium levels, which can increase the risk of obesity, heart disease, and high blood pressure."

If you think the sodium count can't get much worse in one sub than in the Jersey Mike's Italian sandwich, think again. Their Big Kahuna Cheese Steak, which is similar to a Philly Cheese Steak but with jalapeño peppers, comes with about 4,800 milligrams of sodium per sandwich, which is well over twice your daily limit. In fact, the AHA says that 2,300 milligrams is the recommended limit per day, but that they actually think no more than 1,500 milligrams of sodium is more idea. If you take that into consideration, you'll see that this sandwich is over three times this amount.

RELATED: 8 Most Enormous Fast-Food Sandwiches Available Now

You've probably noticed that there's a bit of a trend with this list of unhealthy fast-food subs, in that many of the sandwiches featured are Italian-style. This is often because Italian sandwiches are packed full of different types of processed red meat, automatically raising their saturated fat and sodium levels. According to Sabat, the same can be said for the Italian sub at Firehouse.

"This sub is extremely high in calories, fat, carbs, and sodium, and the Italian meats, cheese, and mayo-based dressing leads to excessive calorie intake." Not only that, but the 1.2 grams of trans fat and amount of saturated fat that reaches almost triple the recommended daily limit are not doing your heart health any favors.

Lastly, it wouldn't be a list of calorie-dense sandwiches without including at least one meatball sub. The original Meatball Sub at Firehouse comes with a whopping 2,635 calories per large size and 6,335 milligrams of sodium. If you feel you must indulge in a meatball sub, either head somewhere else, make your own at home, or order a smaller size. However, just be warned that even the small size Meatball Sub from Firehouse has almost a day's worth of sodium at 2,264 milligrams!

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When trying to pinpoint options on chicken chain menus that are really the "unhealthiest" look for three main things: calories, saturated fat, and sodium. Remember this is one menu option or one meal of your day, so it should make up about 30% of your daily recommended amounts of calories, saturated fat, and sodium. On a 2,000-calorie diet, this means no more than 22 grams of saturated fat and a maximum of 2,300 milligrams of sodium.

Although many options from the establishments on this list are unhealthy, that doesn't mean you can't enjoy your favorites. If you're craving fried chicken from KFC or Chick-Fil-A, for example, then opt for smaller portions and skip higher fat sides like fries and mashed potatoes or mac and cheese. You can also opt for a kid's meal or split a small order with a friend. This way you can get your fix without going overboard.

Below you'll find the unhealthiest options at 9 major fast-food chicken chains. Remember, checking out the menu ahead of time to plan out better-for-you options when hitting any of these joints is your best bet. Read on, and for more, don't miss 9 Unhealthiest Fast-Food Chicken Wings To Stay Away From Right Now.

Not all salads are created equal—or healthfully—and this chicken chain order is a perfect example. Made with pressure-cooked, breaded chicken nuggets served on a bed of mixed greens, topped with roasted corn kernels, Monterey Jack and Cheddar cheese, crumbled bacon, hard-boiled egg, and grape tomatoes, this salad provides you with 42% of your daily recommended calories (based on a 2,000 calorie diet).

It also provides 59% of the recommended daily max or artery-clogging saturated fat….in a salad! You're better off swapping the nuggets for the grilled cod and holding off on some of the cheese and bacon.

RELATED: The Best & Worst Fast-Food Salads

The chicken breast fillet in this sandwich is marinated in Popeye's seasoning, battered and breaded in buttermilk, and fried. It is topped with pickles, spicy mayo, Havarti cheese, and bacon on buttery toasted brioche buns. The sandwich alone provides 86% of the recommended daily maximum of saturated fat and 81.5% of the recommended daily maximum of sodium. You're better off ordering a kid's meal or a small order of chicken nuggets.

RELATED: 7 Worst Fast-Food Chicken Sandwiches Right Now, Say Dietitians

This single order of four pieces of fried chicken served with mashed potatoes and a medium soda seems like a good deal for your dollar, but it's actually a disaster for your healthy eating plan. You do get a whopping 82 grams of protein, but your body can't efficiently utilize that much protein in one sitting. Plus the calories in this one meal are 62% of your daily recommended calories (based on a 2,000-calorie diet) and 143% of your daily recommended sodium intake—and you still have a few meals left for the day!

This single-serve combo meal includes 6 chicken fingers, fries, 2 servings of sauce, toast, cole slaw, and a large fountain drink (cola included in nutrition information above). For this one meal, you're taking in 89.5% of your total daily calories, 73% of the recommended daily max of artery-clogging saturated fat, and 137% of the recommended daily max of sodium. If this is a meal you're ordering regularly, it can most probably lead to weight gain and put you at an increased risk for heart disease and other chronic diseases.

This meal is served with 3-pieces of chicken meal is just way over the top. It provides 80% of your total daily calories, 109% of the recommended daily max of saturated fat, and 137% of the recommended daily max for sodium. Further, if you're trying to calculate the calories of your meal, there is no calculation tool on the website—so you have to calculate each menu item separately by hand (good luck with that!). If you're really craving Church's Texas Chicken, then order a la cart and much less food.

You may think ordering these mini sandwiches are a better-for-you choice, but they actually have more calories compared to the other regular sandwich meals. The calories are 71% of your daily recommended calories, 59% of the recommended daily max of saturated fat, and 1½ times the recommended daily max of sodium. There are better options like the grilled chicken sandwich, but order it without the sauce (or use 1 teaspoon) and skip the fries.

RELATED: 8 Fast-Food Restaurants That Use Frozen French Fries

This Korean fried chicken joint serves up many dishes that are just way too high in nutrients that are already overconsumed, namely calories, saturated fat, and sodium. Although not a chicken dish, the Bulgogi made with thinly sliced marinated beef sautéed with mushrooms, scallions, sesame seeds, and onions and served with white rice, is one to skip.

If you think the fried chicken options including wings, drumsticks, and chicken strips are any better, think again. All those options also provide way too much artery-clogging saturated fat and sodium.

Although you may think you're getting a bang for your food buck, the nutrition info of this combo wing meal is outrageous. The 10-piece combo includes 10 bone-in mild wings, regular fries, honey mustard dip, and a 20-fluid-ounce cola. Calories, saturated fat, and sodium are all above the daily recommended maximum. The carbs are also the equivalent of eating close to 11 slices of bread!

RELATED: 5 Breads Made From the Lowest Quality Ingredients, Say Dietitians

This pasta and chicken combo includes one drumstick and one chicken thigh. The calories for the dish exceed 50% of the daily recommended maximum, 127% of the recommended daily limit of sodium, and 64% of the recommended daily max of saturated fat. Although it may appear better than some of the other choices listed for all restaurants, you'll still be ordering a beverage and perhaps a side dish—so the total calories, sugar, and more will inevitably go up for this one meal.

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This ingredient isn't the only one with potential health risks. In fact, you may be surprised how many of your favorite foods contain questionable ingredients such as food dyes and colorings, artificial sweeteners, and certain forms of oil. While these ingredients may not benefit your health, food manufacturers use them for a variety of reasons. Some can extend the shelf life of food, others enhance flavor, and some aid in cheaper manufacturing costs.

These outcomes may benefit the manufacturer, but you are better off skipping them. If you are wanting to improve your food selections for your health, there are a few easy rules to follow. First, limit your intake of processed foods. This includes items like cereal, crackers, bread, sweets, and deli meats, just to name a few. You should also swap your sweetened drinks, whether made with sugar or a substitute, for water or other unsweetened beverages. If you can follow these suggestions while increasing your intake of fruits and vegetables, lean protein, and minimally processed whole grains, you're on your way to protecting your health.

When in doubt, you should avoid the following ingredients if you see them on a food package. Here are 12 ingredients worse than high fructose corn syrup. Read on, and for more, don't miss 12 Ice Cream Brands That Use the Lowest Quality Ingredients.

In 2018, the U.S. Food and Drug Administration (FDA) determined that partially hydrogenated oils (PHOs) fats were no longer "generally regarded as safe," and ordered manufacturers to discontinue using them. However, you may still find them in products that were part of a manufacturing process that began before the FDA assigned a cut-off date.

Vegetable shortening, bakery items, microwaveable popcorn, and frosting name some foods that may PHOs. Manufacturers use this in place of butter and lard as a cheaper alternative that can extend shelf life, and enhance the flavor and texture of foods. However, this ingredient can also add trans fat to your food that are linked to negative health outcomes, like cardiovascular disease (CVD), weight gain, and diabetes.

Your body does not need trans fat, so you should eat as little as possible. Eventually, you may not be able to find PHOs in your favorite snacks, but for now, you should remain on the lookout.

This sugar substitute is 180-200 times sweeter than sucrose—table sugar—and was developed as a sugar substitute. Although it is used in a wide range of beverages and "diet" products, it remains a controversial ingredient. Studies suggest there may be a link between aspartame consumption and the development of diabetes, and this ingredient may also influence obesity, glucose and insulin intolerance, and changes in the gut microbiota.

Mood disorders and depression may also be caused by aspartame. While some of this research has only been documented in animals, other studies have documented negative outcomes in humans. There is enough negative research surrounding the use of aspartame to limit your consumption. Instead of aspartame-sweetened drinks, try safer zero-calorie sweeteners, like stevia and monk fruit.

RELATED: Popular Zero-Calorie Sweetener Linked to Serious Health Risks—Here Are 4 That Are Safe

This common food preservative is most often found in processed and cured meats, like deli meat and jerky. Although sodium nitrite is considered to be safe for human consumption, this ingredient has been linked to an increased risk of cancer development. It is important to note this is true for synthetic sodium nitrite used in processed foods, and not for naturally occurring nitrates.

Many vegetables contain nitrates that convert to nitrites in the body. However, these vegetables do not contain heme iron and are natural sources of antioxidants, like vitamins C and E, that keep these veggies from posing the same health risks of sodium nitrite in your processed meats. Many manufacturers are now making deli meat and other products free from nitrites, making it easier to avoid this ingredient in your common foods.

RELATED: Is Deli Meat Bad for You? 6 Effects of Eating It

This coloring is one that is currently used in food products, but it has been banned from being used in cosmetics due to negative health outcomes. However, this is concerning considering one study conducted in rats found those administered red no. 3 had a higher incidence of thyroid tumors.

Many food dyes and colorings have been found to be associated with negative outcomes in research. These products are used to create an appealing aesthetic in food and drinks, but it may be at the cost of your health. You'll find red dye no. 3 and other colorings in processed food and drinks, giving you one more reason to reduce your intake of packaged and processed items.

You'll find this coloring most often in soda and candy, and sometimes in beer and baked goods. Ammonia is often used in the production of caramel coloring, leading it to contain contaminates that have been found to cause cancer in mice. Unfortunately, this ingredient can be lurking in unassuming places, like frozen dinners and lunch meat, so spend time reviewing ingredient lists to ensure you purchase products without this concerning coloring.

The bright white coloring of your yogurt, marshmallow, milk, and more could be from this ingredient. Titanium dioxide is used as a whitening agent in food and cosmetics, but some research suggests this additive is carcinogenic. In fact, the International Agency for Research on Cancer (IARC) lists Titanium Dioxide as a 2B carcinogen which defines it as "possibly carcinogenic to humans."

While this classification is specific to inhaled titanium dioxide, other research suggests titanium dioxide may be linked to inflammation and neurotoxicity when used as a food additive.

RELATED: 9 Best Supplements for Reducing Inflammation, Say Dietitians

Also known as butylated hydroxyanisole and butylated hydroxytoluene, these ingredients are added to processed foods as preservatives. Crackers, cereal, and other snack foods with added fat are the most common sources of BHA and BHT. The FDA categorizes both of these ingredients as safe up to a certain amount; however, animal studies suggest BHA could increase cancer risk in humans. Other bodies of research suggest BHA and BHT could potentially disrupt sex hormones. Many manufacturers are now using vitamin E as a more natural alternative to questionable BHA and BHT.

More commonly known as TBHQ, this additive is used to preserve food and is often added in conjunction with BHA and BHT. The Center for Science in the Public Interest (CSPI) suggests consumers avoid this ingredient as one study found TBHQ increased the incidence of tumors in rats. Similar to other preservatives, you'll find TBHQ in snack foods, cereals, and other processed items with added fat.

An ingredient used less and less over the last decade, brominated vegetable oil (BVO) has been used as an emulsifier and clouding agent in soda and sports drinks. While many manufacturers have decided to forego this ingredient, some popular beverages, like Sun Drop, still contain BVO.

The CSPI recommends complete avoidance of this ingredient as research has documented cases of heart lesions, fatty changes in the liver, and impaired growth and behavioral development. In Europe, BVO is banned as a food additive while it has maintained "interim" status on the FDA's Generally Regarded as Safe list since 1970.

While evaporated cane juice may have a more unassuming name than sugar or HFCS, there is not much nutritional difference. Just like other forms of sugar, if consumed in excess, evaporated cane juice may increase your risk of weight gain, type 2 diabetes, and CVD. Added sugar in all forms should be limited to 25 grams per day for women and 36 grams per day for men, according to The American Heart Association.

RELATED: 7 'Healthy' Breakfast Orders With More Sugar Than a Can of Coke

The combination of sodium and phosphate is used as a food additive with many functions. Sodium phosphate can help keep meat products moist, serve as a leavening agent in cake mixes, and is an emulsifying agent in processed cheeses. Although sodium and phosphate are essential nutrients, high consumption can lead to health complications. When it comes to high levels of phosphate, like those seen when it is used as a food additive, research has noted an increase in mortality rates, and accelerated aging and vascular damage.

Perhaps one of the lesser-known ingredients on this list, propyl gallate is another ingredient the CSPI has tagged with the "avoid" recommendation. This ingredient is also commonly used with BHA and BHT because of the synergistic preservative effects. Research suggests this ingredient may be an endocrine disruptor and carcinogen. One government study actually noted propyl gallate caused more cancer in rats treated with low doses of this ingredient than groups that were given a zero dose or high dose. This unusual outcome gives reason to avoid this ingredient. According to CSPI, you can find propyl gallate in vegetable oil, meat products, and chewing gum amongst other items.

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Unlike acute inflammation, which is the body's immediate response to an injury, infection, or tissue damage, chronic low-grade inflammation can be a result of many factors, including following an unhealthy lifestyle. While acute inflammation is helpful in the healing process, chronic low-grade inflammation can lead to a person experiencing some unsavory effects, including an elevated risk of developing diabetes, cardiovascular disease, and certain cancers.

Needless to say, many people are focused on combatting chronic low-grade inflammation to support their overall health. Along with adopting certain habits that may combat chronic low-grade inflammation, like following an anti-inflammatory diet, managing stress, and limiting alcohol intake, people may lean on certain supplements to help accomplish this goal.

If you are keen on reducing the inflammation in your body and you are wondering which supplements are worth considering to help accomplish this fete, keep reading to learn ten options that dietitians recommend for inflammation reduction. And for more, don't miss 11 Inflammatory Foods Wreaking Havoc On Your Body.

"Quercetin is one of my favorite anti-inflammatory supplements, especially for people who struggle with inflammation from allergies and asthma," Melissa Azzaro, RDN, LD, creator of The Hormone Dietitian® LLC, shares. "Quercetin is a compound found in plants like onions and apples, and it is an antioxidant, anti-inflammatory, and immune modulator. Studies have shown that quercetin blocks histamine production, which helps [manage] allergy symptoms."

Azzaro likes Designs for Health Quercetin + Nettles, as the nettles provide even more anti-inflammatory benefits.

RELATED: The Worst Breakfast Habits for Inflammation 

"Resveratrol is a compound found mainly in red grapes and berries that has anti-inflammatory, antioxidant, and cardio protective effects," Azzaro explains, adding that it also helps your body metabolize estrogen and calm uterine contractions. Azzaro likes to recommend  "resveratrol for those dealing with painful period cramps, endometriosis, and fibroids," especially for those who will benefit from the anti-inflammatory effects this ingredient provides.

Azzaro recommends Gaia Resveratrol as a quality supplement option.

Azzaro reserves Boswellia for those that are "dealing with inflammation coming from inflammatory gut conditions," but it is worth mentioning as a supplement that may offer anti-inflammatory benefits in general. Azzaro explains that "Boswellia comes from trees known commonly as frankincense, and studies have shown that this ingredient has anti-inflammatory effects for those with inflammatory bowel disease, asthma, and rheumatoid arthritis."

Azzaro likes Pure Encapsulations Boswellia.

"Curcumin, the active ingredient in turmeric, has anti-inflammatory properties, and turmeric supplements may improve symptoms for people with inflammatory conditions such as inflammatory bowel disease and both osteoarthritis and rheumatoid arthritis," Sarah Anzlovar, MS, RDN, LDN, Intuitive Eating Dietitian for Moms at Sarah Gold Nutrition, LLC, shared. One study even showed that it reduced joint pain as well as acetaminophen.

And while Anzlovar recommends "focusing on reducing inflammation through diet and lifestyle habits first, turmeric supplements may help."

Her go-to is Thorne Phytosome because "it's formulated with a well-studied form of curcumin that has shown to offer benefits like reducing joint pain," she shares.

Vitamin D may be thought of as a bone health-supporting supplement. But this supplement may also help combat low-grade chronic inflammation too.

"Vitamin D plays many important roles in the body, including regulating inflammation and immune function," Wan Na Chun, MPH, RD, CPT, registered dietitian, says. She adds that "there is considerable evidence that vitamin D has a variety of effects on immune system function, which may enhance innate immunity and inhibit the development of autoimmunity."

RELATED: Surprising Side Effects of Not Taking Vitamin D Supplements, Says Dietitian

"Omega-3 fatty acid intake has been linked to lower inflammation and reduced risk of inflammatory diseases like cardiovascular disease," Anzlovar shares. "While it's best to get your omega-3s from food like fatty fish, if you don't eat fish, a supplement may be a good option," she added.

While there are various fats that fall under the omega-3 umbrella, DHA and EPA are two that get a lot of focus for their anti-inflammatory benefits are EPA and DHA, which are found in marine sources, like oily cold-water fish.

Anzlovar leans on Nordic Naturals Ultimate Omega as a supplement-of-choice because "it has a mix of both EPA and DHA omega 3s, and it is third party tested."

Tart cherry may be best known as a sleepy time aid. But it may also help manage inflammation, particularly among older adults. 

Solaray Ultra Strength Joint InflaShield as a great supplement for inflammation relief, formulated with Tart Cherry and Resveratrol for their antioxidant properties, Glucosamine and MSM for targeted joint support, and IbuActin to supporting everyday body comfort.

Ginger root is a popular addition to many dishes. But including it in a balanced diet may help combat inflammation in certain situations. Ginger contains two compounds, gingerol and zingerone, that may impact inflammation reduction efforts. NOW Foods Ginger Root Extract is a clean and trustworthy ginger supplement that can be taken every day.

Green tea is known to have anti inflammatory effects, in part, thanks to a compound called EGCG that it naturally contains. Green tea is also a source of a plant compound called flavan-3-ols, which has been shown to reduce oxidative stress.

Life Extension Mega Green Tea Extract is packed with beneficial compounds naturally found in green tea and is a nice option for people who can't find the time to make a spot of tea every day.

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We asked registered dietitians for the sausage picks they recommend and like to enjoy themselves, as well as the ones they suggest steering clear of. Read on to learn more about the best and worst sausage brands, then go make a delicious meal that also complements your health goals.

How to pick the healthiest sausage

In order to make sure you're getting the healthiest, best-quality product, dietitians recommend focusing on a few of the following factors.

Sodium: Processed meats are notorious for packing in a lot of sodium, and sausage is no different. As a preservative and flavor enhancer, some sausage can have 500 milligrams of sodium or more per serving, while others come in much lower. The Dietary Guidelines for Americans 2020-2025 recommends limiting sodium to less than 2,300 milligrams per day.

Saturated fat: One of the big health culprits of sausage can be found in the large amount of saturated fat it contains. The American Heart Association recommends less than 10% of your total calories come from saturated fat, which is only 23 grams per day on a 2,000-calorie diet. Recent research has found that saturated fat from meat may have more of a negative impact on heart health than saturated fat from dairy products, another prominent source of this type of fat.

Type of meat: Sausage is traditionally made from pork, which is typically high in saturated fat and calories. But those of us looking for a healthier sausage can choose options like turkey or chicken sausage, which tends to be lower in saturated fat and higher in protein per sausage, explains Jamie Nadeau, RDN, of The Balanced Nutritionist.

Best sausage brands

Next time sausage makes an appearance on your grocery list, give one of these healthier options a try.

Gilbert's Craft Caprese Chicken Sausage has a moderate amount of sodium, with each link containing 530 milligrams of sodium, or 22% of the recommended daily limit. "Their packaging also sets them apart from other sausage brands because each sausage is individually wrapped, which makes them a great option if you only need one or two sausages at a time," says Nadeau. "Instead of opening an entire package, you can just grab what you need."

Applegate Naturals Chicken & Maple Breakfast Sausage Patties are a delicious lower-sodium, low-fat option for breakfast sausage. "These patties are made with Applegate humanely raised chickens that use zero antibiotics or hormones, boosting real, quality ingredients, with no chemical nitrates or nitrites. And, they're totally gluten and casein-free," says Lauren Manaker MS, RDN, LD. 

Just one patty has only a gram of saturated fat and just 220 milligrams of sodium, or 10% of the recommended daily limit.

"When it comes to sausage brands, Al Fresco All Natural Spinach & Feta Chicken Sausage stands out as an exceptional choice," says  Jessie Hulsey RD, LD, an Atlanta-based registered dietitian. One sausage has just 2.5 grams of saturated fat and only 390 milligrams of sodium, which is just 17% of the recommended daily limit.

You won't miss the extra sodium—even without it, this sausage is superior in flavor. "Made with lean chicken meat, the Al Fresco brand takes it a step further by incorporating spinach and feta cheese, adding a delicious twist to the classic sausage," adds Hulsey.

RELATED: The Best & Worst Bacon Brands

"As a dietitian, I am always excited to discover sausage brands that offer a perfect balance of taste and nutrition, and Amylu Tomatillo, Peppers & White Cheddar Chicken Sausage is a standout choice," says Hulsey. "Made with lean chicken meat and without any added nitrites or nitrates, this sausage offers a lean protein source without compromising on taste."

This sausage is nitrite- and nitrate-free, and is also free from natural nitrite sources, like celery salt, which can react with protein in meat to have the same carcinogenic risk as synthetic nitrites.

"Aidells Italian Style Chicken Sausage uses the best cuts of chicken and turkey, which ensures that its sausages are made with leaner meats that are lower in fat and calories compared to traditional pork sausages," says Wan Na Chun, MPH, RD, CPT. "They use high-quality ingredients, natural spices, and real fruits and vegetables that ensure that their sausages not only taste delicious but are a healthier choice," Chun adds.

"For dinner options, I like the Applegate Organics Sweet Italian Chicken Sausages because of the ingredients, nutrition, and the great taste," says Nadeau. One sausage link has 160 calories, 13g of protein, and zero added sugars. Plus they're allergy friendly, as most of their chicken sausages are gluten-free and dairy-free, with the exception of their spinach and feta flavor, adds Nadeau.

They're low in saturated fat, with only 3 grams per sausage link, but a little higher in sodium, with 34% of the recommended DV in just one link. Sticking to one sausage and rounding out the meal with lower-sodium options is a good idea.

This plant-based bulk sausage can be crumbled or formed into a patty, making it a versatile addition to any plant-based refrigerator. "Impossible Ground Savory Sausage contains 43% less saturated fat and 47% less fat, no cholesterol, and no animal antibiotics or hormones," says Malina Malkani, MS, RDN, CDN.  

This plant-based sausage option is comparable in calories and fat to many chicken sausage varieties and has only 380 milligrams of sodium, or just 16% of the daily value.

Worst sausage brands

You may want to leave these sausage brands on the shelves, and choose one of the healthier options above instead!

Although this Jimmy Dean breakfast sausage may be convenient, its incredibly high fat content makes it a less than optimal choice. Just one serving has 26 grams of fat, including 9 grams of saturated fat, which is 39% of the recommended daily limit; that doesn't leave much room for the rest of the day's meals. The high sodium and saturated fat content makes this breakfast sausage a poor choice for anyone with heart disease or who is concerned with overall fat or sodium intake, explains Joanna Ayalloore MS RD LDN. 

Eckrich Cheddar Smoked Sausage is made from pork and mechanically separated chicken, while also containing several preservatives like MSG, sodium nitrite, and more. With 230 calories, 19 grams of fat, and only 7 grams of protein, we recommend opting for a healthier sausage with more protein.

"Hillshire Farms Smoked Sausage includes ingredients like mechanically separated turkey, which can be a concern due to its high processing and potential loss of nutritional value," says Hulsey. "While it's important to enjoy sausage in moderation, I recommend exploring alternative options that prioritize leaner cuts of meat and minimize the use of artificial additives for a healthier and more balanced diet."

Beef sausage isn't inherently bad, but Johnsonville Smoked Beef Rope Sausage has 6 grams of saturated fat per serving, which is 26% of the recommended daily limit. Plus, there are only 7 grams of protein in each serving, which makes it more likely you'll eat more than one serving of this sausage at a time if it's the main protein source of your meal.

RELATED: The 20 Best & Worst Deli Meats, According to Dietitians

This breakfast sausage is high in fat and includes 3 grams of added sugar. Just one serving has 7 grams of saturated fat, or 30% of the recommended daily limit. It also includes artificial caramel coloring and preservatives like MSG. In other words: steer clear.

Like many other sausage brands, these pre-cooked breakfast sausages are high in saturated fat and sodium. But Hormel Little Sizzlers also contain the preservatives BHT and TBHQ, which aren't found in any others on our list. These preservatives have been associated with toxic effects in rats, including liver and kidney damage. It's important to note that these effects are dose-dependent, but some people may choose to limit exposure to these preservatives by choosing products without them.

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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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But testosterone does so much more than play a role in helping you build muscle bulk. Having healthy levels of this sex hormone can impact a person's sex drive (libido), bone mass, fat distribution, and the production of red blood cells and sperm. And, of course, healthy levels of this hormone may also impact muscle mass and strength.

Contrary to popular belief, testosterone isn't just a male hormone. Females have natural levels of testosterone too. And if these levels are too low, women can experience negative effects on bone health, decreased libido, and irregular menstrual cycles.

There are many factors that can affect a person's testosterone level, including obesity, certain medications, and low thyroid function. And believe it or not, certain dietary patterns and foods may affect testosterone levels as well. While eating these foods won't literally "boost" your testosterone, they are worth exploring with your healthcare provider to know if they should be included in your diet.

Low-fat diets, diets that are very high in protein, and diets rich in fried food can negatively impact testosterone levels. Conversely, adopting a diet rich in anti-inflammatory foods may help maintain healthy testosterone levels.

When it comes to specific foods to focus on if you are trying to support healthy testosterone, there are some that are worth exploring. If you don't have an underlying condition that is affecting your testosterone levels and you are motivated to include some testosterone "boosting" foods into the mix, here are eight that may help you achieve the testosterone levels you want to see. And next, read our article on the Best & Worst Drinks for Your Penis.

Pumpkin seeds are a natural source of zinc, a nutrient that may impact testosterone levels. One study showed that six months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone. And another eight-week trial found that college football players who took a nightly zinc supplement showed increased T-levels and increased leg strength that was 250 percent greater than a placebo!

RELATED: 8 Surprising Side Effects of Eating Pumpkin Seeds

Most people know that ginger can add a satisfying zing to foods and drinks. But they may not realize that ginger may also impact testosterone. Consuming ginger can reduce oxidative stress in the testes, enhance the activity of certain antioxidant enzymes, normalize blood glucose, enhance nitric oxide production, and increase blood flow—all factors that can positively impact testosterone.

RELATED: Secret Side Effects of Eating Ginger

Oysters are a known aphrodisiac, perhaps in part due to the zinc that they contain. As we've already noted, zinc has been shown to result in improved testosterone levels, specifically among postmenopausal women. As we also mentioned earlier, females depend on healthy testosterone levels to support sexual health too, so even if you didn't need another reason to love oysters, now you have one.

Found in soil, selenium is a powerful trace mineral—meaning your body only requires a little of it—that plays a variety of essential roles at both the cellular and organismal levels. There is also data to suggest that selenium is involved in testosterone creation. Since Brazil nuts are one of the best sources of this nutrient, consuming them may positively impact testosterone levels.

Pomegranate Juice is packed with natural polyphenol plant compounds, which may help increase testosterone levels. And data shows that consuming this polyphenol-rich drink has the potential to increase salivary testosterone levels, highlighting how consumption may positively impact testosterone levels.

Pouring yourself a glass of red wine may have a surprising effect on free testosterone (which is testosterone that is not attached to proteins). Not only does red wine consumption have antioxidant, lipid regulating, and anti-inflammatory effects, but red wine consumption may be linked to significantly higher free testosterone concentrations. 

RELATED: Is Red Wine Good For You?

Milk is a source of 13 essential nutrients, with one less-popular one being boron. Evidence does indicate significant elevations in testosterone concentrations following boron supplementation. If you prefer to avoid milk fat, you can also find boron in prunes, dried and cooked beans, potatoes, and legumes.

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

Salmon has a lot of benefits—including that it contains a slew of testosterone "boosting" nutrients like vitamin D, omega-3 fatty acids, and selenium. One study showed that men who took supplemental salmon oil for 90 days showed an increase in testosterone levels.

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