Bloating may be manageable, but it certainly isn't pleasant. It may just feel slightly uncomfortable or could present as abdominal distention, with around 30% of the adult general population having reported bloating and distention at some point, and an estimated 16% of U.S. adults experiencing bloat in the last month. With such a common issue bringing pain and discomfort, it's important to learn more about what may be causing it, and how you can get rid of bloating in the easiest ways possible.

Here are some ways to rid bloat so you can get back to not feeling like an overinflated balloon. And to learn more about digestive health, read the #1 Best Fruit for a Healthy Gut, Says Dietitian or 6 Best Foods to Eat for an Upset Stomach, Says Dietitian.

1. Quit smoking

We aren't the first to suggest it but put an end to your relationship with nicotine and tobacco. Smoking may lead to abdominal bloating. A study in the Scandinavian Journal of Gastroenterology reported that former smoking was associated with functional bloating and constipation. If you're wanting to stop your nicotine habit, talk with your doctor about ways to quit.

2. Manage stress

For people who suffer from irritable bowel syndrome (IBS), mental stress can create spasms in the colon, leading to discomfort, pain, and bloat. Find ways to cope with stress effectively to minimize risk of bloat.

3. Remove the trigger food

There are so many different foods and ingredients entering our diets each day that eating something slightly different than usual may be just enough to trigger bloat. Experts recommend following an elimination diet, where foods that are suspected to be bothersome are eliminated and then in the reintroduction phase are gently returned and symptoms are monitored.

RELATED: 16 Foods To Help You Poop Immediately

4. Avoid the carbonation

Whether it be a sugary soda or an innocent sparkling water, it's best to avoid these beverages to tame bloat. Carbon dioxide in these drinks increases gastric volume and stimulates stretch receptors which lead to epigastric discomfort, recognized as bloat, reports the Journal of Nutrition.

5. Meditation

When people think of how to get rid of bloating, they may not think he art of meditation may prove useful in controlling bloat. In a small one-year follow-up study from Behaviour Research and Therapy, Relaxation Response Mediation (RRM) significantly reduced bloating in participants with IBS.

6. Fit in some exercise

Mild physical activity appears to improve gut transit of gas and intestinal clearance of gas, thereby preventing retention of gas in the form of bloat. Squeezing in a brisk walk or bicycle ride through your neighborhood after meals may be all that's needed to offer relief.

7. Avoid gum

Most of the available chewing gum on the market for controlling dental caries and providing minty fresh breath contains sugar alcohols like sorbitol, mannitol, and maltitol. Unfortunately, these sugar alcohols increase the risk of gas and bloating and force you to swallow air, which could lead to trapped gas.

8. Lay low on the sodium

Eating sodium (a component of salt) in excess can lead to bloating. It's suspected that higher sodium intake may induce water retention, reduce digestive efficiency, and change the composition of gut microbiota, according to the American Journal of Gastroenterology.

9. Don't overdo fiber

The more fiber the better, right? Yes and no. Achieving fiber goals is important for many functions such as bowel regularity and heart disease prevention, but consuming too much too soon leads to bloating. Take note of how much fiber you are currently averaging each day and only increase fiber intake by about two grams a day to get to a grand total of 28-34 grams per day.

RELATED: 9 High-Protein Snacks for Gut Health That Are Dietitian-Approved

10. Drink without a straw

Sipping your drink with a straw introduces extra gas to your digestive tract, which could result in more bloat. Also try to not talk while you eat, which could lead to more air swallowing.

11. Ditch dairy

If you have diagnosed lactose intolerance and drink or eat lactose, a sugar found in dairy, you may experience bloat as a digestive symptom.  It is estimated that 68 percent of the world has lactose malabsorption, or a reduced ability to digest lactose.

12. Steer clear of alcohol

Although research isn't conclusive, it seems that high intakes of alcohol, such as that seen with binge drinking, results in bloating, particularly for those with IBS. This is another reminder that when drinking alcohol, do so in moderation: up to one drink per day for women and up to two drinks per day for men.

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Fast food chains focus on foods that are quick, tasty, and affordable. Three flavorful food components that excite our tastebuds include fat, salt, and sugar. It's crucial to look for moderation when it comes to your restaurant picks and the amounts of these added ingredients you find in their menu items.

Keep in mind that one meal doesn't define an eating pattern. Eating well most of the time with infrequent treats and indulgences (including fast food meals) does not dismantle a healthy diet.

Here, we have rounded up some of the healthiest McDonald's orders that deliver varying doses of benefits, so you can enjoy these meals in the middle of a busy day. And for more healthy eating tips to help you find a nutritious meal at another popular fast food chain, be sure to check out The 8 Healthiest Menu Items at Panda Express.

An opportunity to fit in both fruit and oatmeal for a fast-food breakfast is why this meal ranks high. Pair it up with a zero-calorie hydrating water to complete the meal.

RELATED: 6 Healthiest McDonald's Breakfast Items, According to a Dietitian

When deciding between the healthiest McDonald's orders available, the Egg McMuffin^® is one of your best bets for breakfast. This breakfast sandwich comes in at 3 grams less saturated fat than Sausage McGriddles^® and 7 grams less saturated fat than a Sausage Biscuit.

The McDonald's Sausage Burrito contains vegetables (tomatoes, green chiles, and onions), while fruit and milk provide some natural sweetness to the meal.

RELATED: 9 Healthiest Dishes to Order at Taco Bell, According to Dietitians

If you're craving nuggets, this 10-piece order will pair it up with fruit via apple slices and a tea option that doesn't include sweetener.

Most McDonald's meals do well when amplified with a low-fat milk, which adds 8 grams of protein. Also, the McChicken is the lowest sodium chicken sandwich option on the McDonald's menu by 490 milligrams!

McDonald's well-known Filet-O-Fish^® sandwich can be enjoyed with a latte. The McCafé® latte has no added sugar and only contains three ingredients: milk, espresso, and water.

RELATED: 7 Worst Fast-Food Fish Sandwiches, According to Dietitians

Happy Meals^® do a terrific job of giving you a taste of all your favorites, but with moderate portions. This results in lower calories, making it one of our top recommendations at McDonald's.

This meal is the highest protein Happy Meal^®, coming in at 24 grams of protein. At 475 calories, this should be a satisfying amount of food for lunchtime.

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It may be surprising, however, to learn that carbs can help (or harm) our diets, depending on how they are eaten. The type and amount of carbohydrates in our regular eating pattern can make a tremendous impact to our health. Carbohydrates come in three forms: starches, sugars, and fibers. Starches are complex carbohydrates, sugar can be inherent or added to foods, and fiber is a nondigestible carbohydrate. The right balance of these carbohydrates can lead to desirable health outcomes, including preventing or managing chronic conditions like obesity and heart disease.

Here we unveil some dietitian truths about carbs so you are better equipped to make informed decisions about how to prepare your diet well with this macronutrient.

RELATED: 8 Best Carbs You Should Be Eating Every Day, Say Dietitians

1. Carbs don't cause diabetes.

Most recent predictions by the American Diabetes Association state that 1.4 million people will be diagnosed with diabetes in 2023. The cause of diabetes is unknown but is a result of damage to the pancreas (type 1 diabetes), or insulin resistance (type 2 diabetes). Eating too many carbs does not trigger this response. However, lifestyle factors—like being overweight or obese or having a genetic predisposition to this condition—can increase the risk of diabetes.

2. Carbs give us energy.

Carbohydrates are the body's preferred fuel source and the brain's only fuel source in a fed or fasting state. It is the easiest and most efficient nutrient to provide our body with energy to do everything from breathing and thinking to running and dancing. Therefore, adequate carbohydrate intake throughout the day (including before physical activity) is key for stamina.

RELATED: The 5 Best Foods for Energy After 50

3. Carbs from bread aren't all created equal.

When planning your grain choices—such as breads and bread-like foods, including muffins, waffles, bagels, and tortillas—opt for whole grains. The Academy of Nutrition and Dietetics, along with other health authorities, recommends making at least half of your grains "whole." Whole grains contain all three layers of a grain, including the bran, endosperm, and germ. This includes brown rice, quinoa, whole wheat pasta, and whole grain breads.

4. Fruits and vegetables contain carbs.

The two major food groups that most of us should be striving to increase also happen to have a hefty amount of carbohydrates in their nutritional makeup. Fruit and vegetable consumption is recommended constantly by dietitians in constructing a healthy diet. One large apple contains around 34 grams of carbohydrates (25 grams as sugar), while one large tomato has about seven grams of carbohydrates (five grams as sugar).

5. Sugar can be a nutrient and a food.

Sugar can be found on the nutrition facts panel and/or the ingredient statement of a food product. It can be naturally present in a food (such as fruit in the form of fructose or milk in the form of lactose) or can be added under the names cane sugar, maple syrup, agave nectar, honey, or any other of a set of sugary aliases.

6. Fiber is a carb.

Fiber offers outstanding benefits to our health, including satiety, blood sugar regulation, blood cholesterol management, cancer protection, and bowel regularity. We don't want to come up short on this nutrient because it may be dismissed as "just a carb". More than 90% of women and 97% of men currently do not meet adult fiber recommendations, which are between 28-34 grams per day, depending on age and sex. High-fiber carbs include lentils, pears, and chickpeas.

7. About half of our calories should be carbs.

The "acceptable macronutrient distribution range" (AMDR) for carbohydrates is 45-65% for healthy adults. This means that someone consuming a 2,000-calorie diet should be eating between 900 to 1300 calories, or 225 to 325 grams respectively, each day as carbohydrates. This may seem high but recall that carbohydrates are found in every food group, including fruit (like bananas), vegetables (like potatoes), grains (like rice), protein (like beans), and dairy (like yogurt).

8. Carbs contain 4 calories per gram.

Four food components provide calories: fat, carbohydrate, protein, and alcohol. Carbohydrates are tied with protein as being the least caloric at four calories per gram, while pure alcohol has seven calories per gram, and fat (whether it is saturated or unsaturated) contains nine calories per gram. This information is useful for someone building a meal plan or interested in keeping a food diary.

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The post 8 Things Dietitians Wish You Knew About Carbs appeared first on Eat This Not That.

Superfoods are loosely understood to mean nutrient-dense, disease-fighting foods (often plant-based), which confer extra benefits to the body. Nutrient density is the amount of nutrients that are provided per calorie consumed. Oftentimes, foods marketed as superfoods are excellent sources of vitamins and minerals. Superfoods do not have a formal, standardized definition by health professionals or government agencies but are regarded to be foods with powers for health beyond the plate (or label).

Although incorporating superfoods for weight loss into your eating routine may help fine-tune your diet, these foods should be eaten in an intentional balance with the rest of your food choices and should be eaten as "whole foods" rather than processed versions. Eating foods in excess may mean indulging in two avocados in one sitting (which would contribute 644 calories alone). Consuming overly processed foods can mean having oats via an oat flour blend in a pastry or drinking a sweetened cranberry cocktail. This is not achieving the same results as enjoying one serving of these three foods (avocado, oats, and cranberries) in their original form.

Evidence points to a dietary pattern more abundant in nutrient-dense foods and lower in ultra-processed foods as being conducive to a healthier weight.

Try adding one serving (shown in parentheses) of these superfoods for weight loss weekly to support your goals! To learn more about superfoods, check out Your Only Goal This Year Should Be To Eat More Superfoods, Dietitian Says.

Avocados are everywhere from salsas to toasts. This healthy fat adds creaminess to anything it touches. A 2020 assessment in the journal Nutrients found that women who regularly consumed whole fruits and vegetables, including avocados, versus those who did not, experienced greater weight loss over a four-year period.

RELATED: How To Prevent Avocados From Going Bad Too Quickly, According to Chefs

Blueberries can be the VIP of yogurts and smoothies. Use the blueberry's natural sweetness in place of added syrups in these breakfast options to support weight control.

A 2016 systematic review and meta-analysis of randomized controlled trials in the American Journal of Clinical Nutrition found that there was a modest weight loss effect when pulses, like lentils, are in the diet.

When used in place of beef, mushrooms can deliver a comparable dose of savory but at a fraction of the calories per ounce. Tricks to lower calorie intake without sacrificing flavor are the foundation of effective weight loss.

RELATED: 7 Ugly Side Effects of Eating Red Meat Every Day

Not just for snacking any more, pulverized pistachios make a yummy coating for main dishes. Pistachios have a more desirable nutritional makeup than many other nuts, coming in at 160 calories, four grams of total fat, and just 1.5 grams of saturated fat per serving. This may be beneficial for effective weight loss.

Trade out regular sweetened puddings for a chia pudding. This increases fiber intake towards keeping you full and offsetting overeating.

Incorporate cranberries into your next stuffed squash or stuffed bell pepper recipe. Select unsweetened dried cranberries instead of sweetened dried cranberries to save a remarkable 210 empty calories (read: calories that don't help weight loss) per serving.

RELATED: The 5 Worst 'Empty-Calorie' Foods Making You Gain Weight Faster

This tart fruit can be mixed into your next guacamole. Research consistently hints at adequate fruit and vegetable intake as being associated with lower body weight.

America's favorite cooking companion. Try it freshly minced rather than powdered or jarred. Flavoring with herbs, spices, or vegetables like garlic, rather than other high-calorie additives, could save you big calories when done regularly.

RELATED: 25 Best Food Swaps To Jumpstart Weight Loss

A 2014 cross-sectional study in the Journal of the Academy of Nutrition and Dietetics found that consumers of nutrient-dense vegetables (classified as non-starchy dark leafy greens and deep orange/yellow vegetables which were not juices nor fried), rather than non-consumers, had lower visceral fat.

Enjoy as oatmeal or homemade granola. Oats contain an impressive four grams of fiber per serving, with half of those grams as soluble fiber to improve satiety to further weight loss.

Find açaí as a puree in your store's freezer section. This fruit is being studied for its possible influence on achieving a healthy body weight.

Keep a bag of frozen broccoli in your freezer for an easy addition to stir-fries and pasta dinners. Broccoli adds bulk to a meal to appear like more food and possibly slow down our eating pace.

This higher protein grain is the perfect bottom layer of a power bowl. Adequate protein intake increases feelings of fullness toward improved weight control.

RELATED: 21 Superfoods That Are Surprisingly High in Protein, Say Dietitians

Surprise! Cocoa or cacao powder is one of the best superfoods for weight loss. Cocoa powder is made from roasted cacao seeds. A little bit of this bitter seed goes a long way! Turn to cocoa-dusted desserts rather than chocolate-smothered desserts to aid your weight loss journey.

Cauliflower is more versatile than we once thought! Find it mashed, minced, pureed, or disguised as buffalo wings. When used in place of traditional rice, cauliflower "rice" saves you about 135 calories per serving.

Try to avoid salmon prepared with extra salt and sugar, opting instead for plain salmon you season yourself with herbs or spices. Selecting lean proteins like salmon, rather than high-fat proteins, is a habit often seen in adults managing their weight well.

RELATED: 7 Secrets to Picking the Best Salmon, According to Chefs

Spinach cooks down to very little volume. Add it to scrambled eggs or scrambled tofu. Consumption of whole vegetables like spinach is linked to a lower incidence of obesity.

One of the few plant-based sources of omega-3 polyunsaturated fatty acids. Omega-3s may improve body composition and help maintain weight loss.

Even the liquid of garbanzo beans (chickpeas), "aquafaba", can be used for baking. Research further suggests that pulses, like garbanzo beans, could increase satiety and lead to better weight management, making them one of the best superfoods for weight loss.

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Here, we give you a straight-forward guide on what foods—private or national brand—should be making a more regular drop in your grocery cart when you shop at Kroger. For more helpful suggestions for quality foods you can buy at Kroger, check out The Best Breakfast Foods to Buy at Kroger for Weight Loss, Says Dietitian.

We are certainly familiar with the concept of canned beans—but canned lentils? Now, that's different—not to mention, an excellent food you can buy at Kroger at present. Lentils also hail from the legume family and are a tremendous source of fiber and protein and add some "chunk" to favorite dishes. Simple Truth Lentils play well in sauces, atop salads, or as a burger patty alternative.

Too busy to slice and dice, or even peel, fruit? Then freeze-dried fruit may be up your alley. Simple Truth Freeze Dried Fruit Variety Pack's only ingredient is fruit (strawberries, bananas, apples and blueberries to be exact) and it has a long shelf-life, so it isn't wasted staring at you from the back of the fridge.

Nutritional yeast, or "nooch," is here to stay, and Bob's Red Mill Nutritional Yeast is an excellent one to buy at Kroger! Vegans rejoice at this cheesy alternative that has all the protein (and then some) compared to cheese, a fraction of the sodium (about 245 mg less than conventional parmesan cheese per the same serving size), and three extra grams of fiber (on top of cheese's zero grams).

Most frozen stir fry products use copious amounts of sauces and come with a high sodium price tag—but not Kroger Stir Fry Starters Vegetables With Noodles. This vegetable and noodle combo in the freezer section is a very low sodium solution towards dinner that can easily be thrown in a wok or on the stovetop.

Birds Eye Steamfresh Frozen Protein Power Blend is marketed as a full meal solution and it offers just that: the right mixture of grains, plant protein, and vegetables, as well as striking a good balance of fat, carbohydrates (including an astounding 17 grams of fiber), and protein.

The only acceptable alternative to cow's milk in the Dietary Guidelines for Americans 2020–2025 is fortified soy milk (preferably unsweetened). Silk Unsweetened Soy Milk addresses that need and with somehow really great taste. Keep it on hand at home for cereal, cooking, baking, or just by the glass.

RELATED: 8 Non-Dairy Milks Made With the Highest Quality Ingredients

A trend which has made its way into the American food vernacular, bean-based pastas continue to show up in the dry goods aisle, like in the case of Explore Cuisine Edamame Spaghetti. This ingenious way of presenting dinner alters only one ingredient. However, it triples and sextuples, respectively, the amount of two key nutrients—protein and fiber—versus the traditional wheat-based version.

Cashews aren't just for trail mixes anymore. Cashews have re-entered the snack category in the form of creamy, yet healthy, sauces, spreads, and dips. Simple Truth Hatch Queso Cashew Dip's first four ingredients are a blend of water, cashews, Hatch Valley green chiles, and tomatoes.

We all know guacamole is the usual way to enjoy mashed avocados, but guacamole also comes with a generous amount of added salt. However, Simple Truth Mashed Avocado does not. Simple Truth has created a to-go cup of mashed avocado that is sodium-free and has just one ingredient: avocado. Spread this product guilt-free on your next toast or sandwich.

RELATED: How To Prevent Avocados From Going Bad Too Quickly, According to Chefs

If you've never taken the plunge of eating chia pudding or sipping on a chia seed drink, take the first step with this Mamma Chia Squeeze Snacks squeeze pack—a healthy, convenient food you can buy at Kroger right now. It is a reasonable serving size towards a snack, provides under three grams of fat (all healthy and unsaturated), with some fiber and protein to keep you fuller.

All mixed nuts can fit well into a healthy diet (when we stick to a ¼ cup or 1 oz serving at a time). But this particular product, Planters Deluxe Lightly Salted Mixed Nuts, is low in sodium. It also is a "deluxe" blend that leaves out peanuts (the base of America's favorite nut butter) and opts for other nuts like hazelnuts, pistachios, and pecans.

If selecting cow's milk dairy products, be on the lookout for low-fat options. Two Good Vanilla Low-fat Greek Yogurt is not only low-fat (under three grams or less of total fat per serving), but also very low in sodium, contains no added sugar, and is an excellent source of protein.

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Our diets are ultimately determined by the regular eating choices we make over and over, not just one product we might enjoy sometimes to season a nice meal. However, does teriyaki sauce deliver any interesting "side effects" we should be aware of before making it a usual part of our grocery store haul?

Here we look at the side effects of eating teriyaki sauce. To learn more about sauces, check out 7 Most Famous Sauces in Fast-Food History.

You may overconsume sodium.

As with many other sauces on the market, the flavor in these products could be simply attributed to a hefty dose of salt. Teriyaki sauce includes soy sauce—a known high-sodium offender—as a main component, alongside other added salt in the ingredient list.

The set daily reference value (DRV) recommends no more than 2,300 milligrams (mg) of sodium—one straight teaspoon of salt—be consumed daily by adults. One tablespoon serving of teriyaki sauce delivers about 689 mg of sodium, and you're likely to not stop at one tablespoon when sitting down to a meal. Too much sodium consumption is associated with increased higher blood pressure and elevated heart disease and stroke risk.

You could aggravate irritable bowel syndrome (IBS).

If you're one of the 15% of people worldwide suffering from irritable bowel syndrome (IBS), teriyaki sauce could intensify symptoms. This gastrointestinal condition can be triggered by ingestion of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) in the diet. Garlic and onion are known fermentable carbohydrates that could lead to flareups like abdominal discomfort, diarrhea or constipation, gas, and bloating.

You may exceed added sugar goals.

Too much sugar in the diet from sources like cane sugar, beet sugar, molasses, syrups, nectars, and honey can easily start to crowd out otherwise good nutrition on our plates. Sugar isn't just in desserts, sodas, and candies: Check labels of your go-to breakfast bars, cereal staples, favorite juices, preferred condiments, and yes, even sauces. Teriyaki sauce provides three to eight grams of added sugar per tablespoon, and this can add up if we don't measure how much we use, and it is consumed frequently. Most adults should strive to stay below 50 grams of added sugar each day.

You could calm temporary indigestion.

In an interesting contrast, if you are simply experiencing an upset stomach out of the blue, ginger is a common ingredient in teriyaki sauce, and this root could ease abdominal discomfort associated with short-lived indigestion. Stomach aches, nausea, and heartburn could be soothed by ginger, and most teriyaki sauces include this ingredient.

Be mindful of where ginger falls in the ingredient list: Ingredients which are most prominent are towards the beginning of the list while those that are negligible are towards the end. Look for a teriyaki sauce with ginger toward the front of the list. Also, be sure to address any underlying causes of indigestion or nausea, and don't rely on teriyaki sauce as a consistent remedy for these issues. Speak with your doctor about any gastrointestinal concerns you have.

You may experience gradual weight gain.

Teriyaki sauce is considered an ultra-processed food that contains little to no whole foods and is associated with weight gain, as discussed in a 2019 study in Cell Metabolism. Additionally, any excess calories in our diet beyond what we expend can lead to a calorie surplus which can be a catalyst for weight gain.

Teriyaki sauce contains between 15–45 calories per tablespoon, depending on the brand. Most weight gain occurs progressively over months and years, not days or weeks. The small food decisions we make repeatedly can predict the likelihood of weight gain in the future and habits such as overdoing sauces on food can be a contributing factor.

Sauces like teriyaki sauce can add terrific flavor to foods we eat but may also deliver some unique side effects. Be aware of the nutrition in each bottle you use and balance the use of this product with other foods and drinks in your diet.

The post The Side Effects of Eating Teriyaki Sauce appeared first on Eat This Not That.

Below are the top beverage choices that can support sustaining a lean body for the long haul—and for more information about food choices that may help obtain a lean body, read Want a Lean Body for Good? Eat These 8 Foods Every Day.

Yes, water maintains its status as the shining star among ideal beverages to drink, and supporting our efforts toward a lean body is no exception. The water you drink doesn't need to be of the filtered, purified, alkaline, artesian, or mountain variety, but can be tap water from a trusted municipal source. (Also, it comes at a fraction of the cost!) Water is an integral part of major functions in our body and that includes maintaining a healthy body weight. Find ways to jazz up your glass with fruit infusions, such as muddled strawberry and kiwi, blueberry and mint, or even a "lemonade" that relies on only lemons themselves to impart flavor and subtle sweetness.

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We aren't talking alcoholic seltzers, but instead that growing aisle of the grocery store stocked with various carbonated waters combined with fun flavors like orange vanilla, blueberry acai, and beach plum. These drinks are over 99% water and will keep you on track to hit adequate intakes (AI) for total water, which are 11.5 cups a day for women and 15.5 cups a day for men, including the water content found in food. These drinks are zero calorie and do not contain added sweeteners nor sugar substitutes, further promoting weight control.

Herbal teas are made from various parts—like roots, flowers, and barks—of diverse plant species outside of the traditional Camellia sinensis tea plant. Common ingredients include chamomile, hibiscus, orange peel, and peppermint. Some ingredients in herbal tea could interact with medications or be inappropriate for certain people, such as women who are pregnant or lactating, so be sure to confirm with your doctor about usage before consuming. Herbal teas do not contain caffeine and can be a terrific adjunct in supporting lean body mass.

Coffee sometimes comes with a bad rap for being filled with unwanted calories, excessive sugar, and unwelcome saturated fat, and it is generally a poor idea if looking to reduce body weight. However, coffee itself isn't to blame. Coffee beans contain no calories, sugar, nor fat per serving. Instead, it's the specialty drinks and abundant additions (sugar, cream, syrup, etc.) that pack in these unwanted nutrients. Try to transition to black or unsweetened coffee by measuring the amount of added ingredients you mix into your brew, or assess what you order from the coffee shop menu to gradually reduce those additives over the course of several weeks until standalone coffee is better enjoyed.

RELATED: Try These Strength Training Tips for a Stronger, Leaner You

A small well-constructed smoothie can be a terrific snack idea to help with keeping weight in check. Smoothies usually include a water, low-fat dairy, or nondairy milk base with fruit, sometimes vegetables, and perhaps added protein to increase satiety. Replace your current snack routine with one of these ideas:

• 1 medium banana + 1 cup unsweetened soy milk + 1 scoop vanilla protein powder + ¼ cup canned pumpkin
• ½ cup mango + ½ cup pineapple + 1 cup skim milk + 2 tablespoons chia seeds + 1 cup fresh spinach
• 1 cup blueberries + 1 cup light oat milk + ½ cup silken tofu + ½ cup cauliflower

Achieving a lean body combines factors outside of our control, such as genetics, age, and gender. However, it also includes components that we can manipulate, like diet and exercise. Changing up what we regularly drink can influence how effectively we may be able to lose weight and increase total lean body mass.

The post Want a Lean Body for Good? Drink These 5 Beverages Every Day appeared first on Eat This Not That.

It seems like drinking red wine is recognized as an acceptable—or perhaps even refined—way to enjoy alcohol, which may come with health advantages. Let's explore what happens to your body if you have one glass of red wine every night. Then, learn more about wine relative to your health by checking out This is the Worst Reason to Drink Wine, According to Science and 5 Long-Term Side Effects of Drinking Wine.

You may improve protection against heart disease.

Heart disease persists as the No. 1 killer in the U.S., and advances in nutrition research are continuing to find ways our lifestyle choices might impact risk. It is suspected that moderate consumption (i.e., about five ounces of wine daily) may decrease the clogging of arteries, lower risk for high blood pressure, and generally enhance heart function. A class of compounds in red wine called polyphenols—notably resveratrol, quercetin, and catechins—could be responsible for this benefit. It is crucial to remember, however, that exceeding about one glass of alcohol, particularly wine, daily would likely reverse these benefits, instead increasing heart disease risk.

You will increase your alcohol tolerance.

Don't forget wine is still alcohol—and probably more of it compared to other sip-worthy alcoholic beverages. A standard drink contains 14 grams of pure alcohol. Table wine is typically 12% alcohol, while beer is about 5% alcohol, and spirits—which are usually mixed with a sugary drink—are around 40% alcohol. A higher tolerance for alcohol means it will eventually take more and more to feel the same level of desired effects, such as relaxation. This approaches the territory of excess alcohol consumption, which increases risk of chronic diseases, including cancer, liver disease, or stroke.

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You may alter the effectiveness of medications.

Most over-the-counter and prescription medications have warning labels adhered to bottles that alert you to the interaction that exists between medications and alcohol. Alcohol can heighten or lessen the effects of medications and can lead to side effects such as stomach bleeding, dramatic changes in blood pressure, and seizures, among others. Although minimal amounts of alcohol lingering in the body may not lead to these scary outcomes, any amount of alcohol is wise to avoid if you are taking medications. Speak with your doctor if you have more questions about your unique medication regimen.

You could contribute to weight gain.

Wine contains more calories per ounce than beer or liquor, equating to about 120 calories per five-ounce glass. Ethanol contains seven calories per gram, while carbohydrates and protein contain just four calories per gram, and fat contains nine calories per gram. Most healthy adults should strive for between 200–300 calories per snack and that would ideally include a nice combination of healthy fat, lean protein, and fiber-filled carbohydrates. Unfortunately, none of these types of nutrients exist in red wine. Too many calories equates to a calorie surplus which fuels weight gain—even more reason to keep red wine to one glass in the evening.

It could help you live longer.

Wine, in particular red wine, may extend the lifespan and reduce risk or help prevent the onset of chronic diseases, including depression and metabolic syndrome, when enjoyed in moderation. This does not necessarily mean that the number of glasses of wine you drink directly translates to extra days, weeks, months, or years lived—but instead, through a combination of factors could exert positive effects on genes and offer some level of protection against poor health outcomes. Binge drinking and alcohol abuse would logically do the opposite, setting you up for risky behaviors that could shorten your life while placing unwanted stress on your body. To demonstrate this risky behavior through a statistic, one in four U.S. adults who binge drink consume at least eight drinks during a binge occasion, according to the Centers for Disease Control and Prevention (CDC).

Red wine intake delivers health benefits when consumed in moderation but has many downsides when consumed in excess or paired with medications. Any type of red wine can be enjoyed regularly along with meals, snacks, or alone in the evenings if done responsibly.

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I often receive questions from my clients about whether butter or margarine is better for your health, and popular national brands seem to fuel this interest with new takes on ghee and plant-based, nondairy spreads. Let's cut through the confusion and dive into specifics about butter, margarine, ghee, and vegan butter to guide us on which buttery spread to throw in our grocery carts.

The beloved original, butter has remained a household name for what seems like centuries. This traditional, flavorful, dairy-based, semisolid fat is made by churning milk or cream and is often sold in sticks. Like many other oils, butter is high in fat and calories, coming in at almost 12 grams of total fat and 102 calories per tablespoon. It can also have over 80 grams of sodium per tablespoon when salted. Unfortunately, butter has 7 grams of saturated fat, which is 35% of the saturated fat daily value. The type of saturated fat in butter is predominantly palmitic acid, which tends to raise both total cholesterol and low-density lipoprotein (LDL) cholesterol and is associated with increased heart disease risk. Keep in mind that when butter is served in small balls or individual squares known as "pats," this could be as small as about a teaspoon and as much as 2 tablespoons in size.

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Often sold on the shelf alongside butter, margarine is commonly found in a tub but sometimes is sold in stick form, and does not have dairy as its first ingredient. It is suggested that when using tub margarine in place of stick butter or margarine, the risk of myocardial infarction—or heart attacks—decreases. Instead, a mixture of water and various plant-based oils take the lead, including palm, palm kernel, and soybean oils, as well as sometimes canola, coconut, and olive oils. In the past, margarines used to be a source of fully or partially "hydrogenated" fats resulting from the hydrogenation manufacturing process which adds hydrogen to an unsaturated compound. This made the margarine more solid at room temperature. However, the hydrogenation of oils is associated with less favorable health outcomes. Fortunately, hydrogenation is seldom seen in margarine products currently on the market.

The fat and calories are variable in margarines, hitting as low as about 35 calories with 4 grams total fat and 1 gram saturated fat per tablespoon to 70 calories with 8 grams total fat and 2.5 grams of saturated fat per tablespoon. Margarines also come in very low-calorie sprays, lending just enough spritz to lightly top fresh popcorn, put a glaze on roasted veggies, or to spray a pan for low- to medium-heat cooking.

Ghee, a clarified butter, is very popular in Indian and Middle Eastern cuisine. Clarified butter is made by separating milk solids from butter, then keeping only the liquid butter fat that remains. This creates a more flavorful and shelf-stable butter product that has a higher smoke point of around 375 degrees or more for high-heat cooking techniques like sauteing, searing, or even frying.

While ghee may be terrific for food preparation and taste preference, it comes in even higher on fat, saturated fat, and calories per tablespoon at around 14 grams, 10 grams, and 120 calories, respectively. This puts one 1 tablespoon—the size of your thumb from knuckle to tip—at 50% of the saturated fat recommended daily value.

It's exciting to see the world of plant-based foods expand into so many corners of the grocery store, providing options for omnivores and herbivores alike. Vegan butter isn't such a foreign concept this side of 2014—when "Veganuary" was established amid an obvious shift in veganism's move to mainstream. Today, many brands are leveraging the word "vegan" to gain favor on the shelf.

Vegan butters are available somewhat equally on the market as tubs or spreads, and may have coconut, soybean, palm, canola, flax, or olive oils as the core ingredients. Many vegan butters also tend to add small amounts of protein from cashews, oats, faba beans, or pea protein to their recipe. Additionally, vegan butters register somewhere between 80 calories, 8 grams of total fat, and 4 grams of saturated fat to around 100 calories, 11 grams of total fat, and 5 grams of saturated fat per tablespoon.

The most important differentiator in buttery spreads comes down to the number of calories, quantity of fat, and type of fat present—and compared to butter, margarine, and vegan butter, ghee has the highest in all three areas. Conversely, a carefully selected margarine can contain the least of all three.

Select a margarine whose primary ingredients are water and olive oil, avocado oil, flax oil, and/or canola oil for the best buttery spread ingredient list for your health. A margarine with these key ingredients will offer the ideal type of fat for supporting heart health and likely be lower in fat and calories to assist with weight control. Some of the healthiest margarine products to check out that align to this criteria include Smart Balance Buttery Spread with Extra Virgin Olive Oil Tub, I Can't Believe It's Not Butter! Spray, or Earth Balance Organic Buttery Spread Tub.

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Here we explore four different rice types–white, brown, black, and red—based on color and what contribution they may or may not make to our diets. For recipe ideas, check out 5 Healthy Brown Rice Recipes for Weight Loss.

The most common of all rice varieties, white rice is omnipresent in numerous spots across the grocery store, is often a core ingredient in meal kits, and makes an appearance on many popular restaurant menus. It's an affordable food that soaks up flavor and pairs well with an array of dishes, from curries to sushi to jambalaya and everything in between. White rice is an enriched rice, which usually contains added iron, thiamin (vitamin B1), niacin (vitamin B3), and folic acid. It has been milled to remove not only the outer husk, but also the bran and germ layers of the kernel. It comes in at about 160 calories per ¼ cup dry.

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Brown rice is one of the most recognized whole grains, alongside some of its cousins like oats, whole wheat, and quinoa, as it contains all three important parts of the grain: bran, endosperm, and germ. Interestingly enough, however, brown rice only has about 1.5 grams more fiber on average per ¼ cup dry serving compared to white rice, therefore not making the same fiber impact as other whole grains on the market do against their refined counterparts. Although the extra gram of fiber, which is mostly insoluble, might be helpful for digestive health by acting as a gentle laxative, the difference isn't as striking as say, a sweetened refined cereal versus bran cereal.

Black rice, also known as purple, forbidden, or Emperor's rice, has been popular among Eastern cultures for years but has been slower to make its entrance into the Western side of the globe. Black rice looks black in color when dry, but once it is cooked, it takes on a more purple hue. This heirloom rice has been studied for its concentration of anthocyanins, a flavonoid pigment, which may be associated with cardiovascular disease, cancer, and neurodegenerative disease protection. Black rice packs a greater hit on fiber and protein compared to brown rice, at about five grams protein and three grams fiber per ¼ cup dry serving. Black rice is best enjoyed in porridge, rice salads, or as fried rice.

Red rice is a deeply red/honey-colored grain with a slightly savory and nutty flavor and a chewy texture. Some existing research has investigated red rice's positive inhibitory effects on leukemia, cervical, and stomach cancer cells due to its proanthocyanidin content. Red rice also may exhibit antidiabetic effects as studied in a 2016 paper from the Journal of Agricultural and Food Chemistry. The study found a 2.3- to 2.7-fold increase in basal glucose uptake (important for the proper regulation of blood sugars) by exposure to red rice bran extracts. Analyses of various types of rice also tend to find red rice to be higher in tocotrienols, a form of vitamin E, which is linked to neuroprotection, anti-cancer activity, and cholesterol-lowering qualities. Red rice works wonderfully in pilafs, salads, and soups.

So, which rice should you choose? Select a rice that suits your tastebuds and is appropriate for certain dishes, making sure to view the ingredients to avoid added seasonings or salt so you can be in control of these additions in your own kitchen. If you're open to any form of rice to complete your meal, snack, or dessert idea, reach for black rice as a top pick for its impressive fiber, protein, and possible chronic disease-fighting capability.

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