When asked about their health habits, the survey found that 83% of American men experienced stress in the last six months, 44% don't get an annual physical, 44% don't take care of their mental health, and only 50% have been screened for common cancers, including prostate, colorectal, skin, testicular, and bladder. This is particularly concerning considering that data shows that men face a significantly higher risk of heart disease, lung disease, prostate cancer, and stroke—with the latter being the leading cause of death among men—compared to women.

There are numerous lifestyle changes that men can make to improve their health, with one major area of focus being diet. The survey results also showed that 49% of men reported that they don't follow a healthy diet, which shows that there is a large opportunity for improvement.

For example, eating more vegetables, fruits, and whole grains while limiting your consumption of unhealthy fats and sodium can help lower your risk of developing heart disease. Another area of focus in recent years has been superfoods, which are foods known for being extremely high in certain vitamins, minerals, or antioxidants. "A superfood is a nutrient-rich food that is especially beneficial for health and well-being," says Lauren Manaker, MS, RDN, a registered dietitian on our Medical Expert Board. "These can help support a man's health by fueling him with key nutrients that he needs to support various health factors."

Superfoods are helpful for everyone, regardless of sex, but the following 10 superfoods for men contain specific nutrients that may help with some common issues discussed in men's health, such as higher risk of heart disease and certain cancers. Read on, and for more healthy eating tips, check out 10 Processed Foods That Are Actually Good For You, Say Dietitians.

"While there are various superfoods beneficial for men's health, one of the most significant is the humble broccoli," says Manaker. "This green vegetable is loaded with essential nutrients like vitamins C, K, and A, and fiber."

Manaker adds that what truly makes broccoli stand out as a helpful superfood for men "is its high sulforaphane content, a compound studied for its potential to fight cancer." This can be important for anyone, but research has found that men have an overall higher chance of dying from cancer than women.

RELATED: The 20 Worst Foods for Men Over 40

Fatty fish carries tons of health benefits, and salmon is one of the healthiest. According to Manaker, "This fatty fish is incredibly rich in omega-3 fatty acids, which are essential for a healthy heart, and specifically, omega-3s are known to reduce inflammation, lower blood pressure, and decrease risk factors for disease." Pursuing a healthy heart is important for men at any age, especially because men seem to be at a generally higher risk for heart disease.

Not only that, but "The omega 3s in salmon can help boost good cholesterol, or HDL, which is genetically low in most men," says Amy Goodson, MS, RD, CSSD, LD.

In addition to providing omega-3 fatty acids, Manaker says that salmon is also a great source of protein, "a nutrient critical for muscle maintenance and growth," as well as vitamin D, "a vital nutrient many people lack, playing a significant role in bone health and immune function."

Another health perk of eating salmon? It may help you maintain an erection. This fish is high in vitamin B12, and according to the First International Journal of Andrology, vitamin B12 deficiency has been linked to erectile dysfunction.

Still focusing on heart health, eating a variety of nuts like almonds, pistachios, cashews, and walnuts can help support a healthy heart for men as they age.

"These small powerhouses are packed with protein, fiber, and essential fats, making them a highly nutritious snack choice," says Manaker. "Walnuts contain high levels of alpha-linolenic acid, a type of omega-3 fatty acid known for its heart-health benefits, and pistachios are packed with antioxidants and provide all nine essential amino acids, making it a complete plant protein."

According to Tom Smurr, RD, avocado is another superfood that men may want to consider adding to their diets. "Extremely versatile, avocado provides completely natural fat and is a great source of fiber and potassium," says Smurr. "This makes it a powerhouse to feel full longer, stay regular, and replenish hard-to-get electrolytes."

Manaker agrees that avocado is important for men's health, saying that "it is a powerhouse of nutrients, earning it the status of a superfood, and it is especially beneficial for men's health because the high levels of monounsaturated fats in avocados help reduce bad cholesterol levels and lower the risk of heart disease and stroke." In fact, the Journal of the American Heart Association says that avocado consumption is known to help decrease the risk for cardiovascular risk factors such as high cholesterol.

Knowing that men are at a greater risk of heart disease, including the superfood avocado can help protect your heart and overall health.

RELATED: The 10 Best Superfoods To Alleviate Joint Pain

You may want to start adding mushrooms to your meals, whether it's sautéing them with other vegetables or adding them to your salad, because "Mushrooms are another superfood that can significantly contribute to men's health," says Manaker.

For one, "They are sources of nutrients like vitamin D, selenium, and antioxidants, which are vital for maintaining good health, and the presence of antioxidants in mushrooms aids in reducing the risk of chronic diseases by combating harmful free radicals."

"Selenium supports the immune system and thyroid function," says Manaker, and even though thyroid issues are more often looked at in women, men can also develop problems with their thyroid functioning as well.

Lastly, Manaker adds that "Mushrooms contain beta-glucans, a type of fiber that contributes to heart health by helping to regulate cholesterol levels."

RELATED: 20 Foods That Increase Your Sexual Stamina and Sex Drive

According to Jim White, RDN, ACSM EX-P, owner of Jim White Fitness and Nutrition Studios, quinoa is a delicious whole grain full of nutrients that are necessary for men's health.

"Quinoa is a great source of several essential vitamins and minerals," says White. "It is classified as a whole grain that contains several grams of protein and fiber, and despite being plant-based, quinoa is a complete protein, so I am confident that my body can utilize it properly."

Whole grains in general are helpful for your heart, and a diet rich in whole grains can help manage cholesterol levels, blood pressure, and heart disease risk—all things that are helpful for men as they age.

Tomatoes are a common superfood full of powerful antioxidants. "One antioxidant found in tomatoes, lycopene, has been associated with protection against chronic diseases such as prostate cancer and cardiovascular disease," says White.

We already know that men have a greater risk of cardiovascular disease, which is why eating heart-healthy foods is so important, but incorporating nutrients like lycopene into your diet to help protect against prostate cancer is crucial too, especially because the CDC says that about 13 out of every 100 men in the U.S. will develop prostate cancer during their lifetime.

Goodson also notes that along with lycopene, tomatoes contain vitamins A, K, and potassium. According to the New England Journal of Medicine, consuming a low-sodium diet while also increasing potassium intake can help in the prevention of cardiovascular disease.

RELATED: The Best & Worst Drinks for Your Penis

As you can see, heart health and the prevention of heart disease is an important focus for men, and consuming superfoods that are high in fiber and heart-healthy antioxidants is crucial for this goal.

According to White, black beans are another great superfood for men because "they are an inexpensive source of significant amounts of fiber, protein, and phytochemicals." Phytochemicals are active plant compounds found in a variety of fruits, vegetables, legumes, and other plant products, and research has shown that these compounds may aid in preventing cardiovascular disease.

The benefits don't stop there. "Black beans and other legumes have also been shown to aid in the control of blood glucose," says White. Over time, consistently high blood glucose levels can cause damage to your blood vessels and potentially lead to heart-related complications, so managing blood glucose is a valuable step in pursuing a healthy heart.

"This and the fiber content of beans make them extremely valuable and effective in the prevention and mitigation of chronic diseases such as diabetes and cardiovascular disease," adds White.

Blueberries are a popular superfood known for their extremely powerful antioxidants, specifically a group of flavonoids called anthocyanin, which White says can contribute to a multitude of health benefits for men.

"Regular, high intake of blueberries has been linked to weight loss and maintenance, reduced risk of cardiovascular disease risk, and neuroprotection," says White, "and these results from observational and clinical studies are likely related to their high anthocyanin levels."

One report published in Nutrients shows that the polyphenols (plant compounds) found in blueberries have also been linked to lowering and managing LDL cholesterol (the "bad" cholesterol), which can help in the prevention of heart disease.

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

According to Smurr, men should consider eating more yogurt, as this superfood "is a well-balanced, all-in-one snack or breakfast that combines fat, carbohydrates, and protein in a way few other superfoods can." He adds that "Full-fat (or whole milk) yogurt can be more difficult to find at the store but will do a better job of helping you feel full and providing long-term energy for lulls in between meals"

Eating yogurt can certainly have a positive effect on keeping you more energized and full on a daily basis, but some research also supports the longer-term benefits of yogurt as well. According to a study published in the British Journal of Nutrition, men who consistently ate fermented dairy products (yogurt and cheese, for example) were found to have lower risks of coronary artery disease—the most common type of heart disease for Americans.

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Still, it's possible that the pendulum has swung too far when it comes to attitudes about processed foods. Many experts have lately begun encouraging people not to demonize them in one fell swoop. The fact is, many (if not most) very healthy foods have to go through some process to reach our home kitchens. Unless you live on a self-sustaining farm, you'll likely need to eat processed foods as part of your regular diet.

The thing to remember is that there's a difference between processed and ultra-processed foods. Whereas processed food is simply one that has gone through some form of change between farm and table, ultra-processed foods are those that have been dramatically altered with the addition of artificial flavors and colors, extra sweeteners, preservatives, hydrogenated fats, and other questionable ingredients. It's these foods that have been primarily associated with adverse health outcomes like obesity and heart disease.

We're cutting through the confusion around processed foods. The 10 options below, though technically processed, are actually good for you. Read on to discover what foods you should be stocking your fridge and pantry with to reap some serious health benefits, and for more, don't miss The 10 Healthiest Sources of Protein You Can Eat.

All bread is technically processed—no one's pulling whole loaves straight off a bread tree. But that doesn't mean you should avoid all bread. When you choose a variety made with whole wheat as the first ingredient, you'll reap the benefits of fiber, micronutrients, and a bit of protein.

Haley Bishoff, RDN, owner of Rūtsu Nutrition in Las Vegas, recommends Dave's Killer Bread as a processed yet healthy choice. "Many of Dave's breads are packed full of fiber, omega-3 fatty acids, and even a few grams of protein per slice. Bread can get a bad rap, but nutritious, whole grain options like this can be considered a healthy diet staple."

RELATED: 11 Breads with the Highest Quality Ingredients

Plant-based protein is all the rage these days, and it's easy to see why. Plant foods like lentils not only offer plenty of protein, but also stock you up on fiber, folate, magnesium, manganese, and other important nutrients. Fortunately, you don't have to do the work of soaking and boiling them to enjoy their excellent nutrition. Canned or frozen lentils do just as well for your health as dried ones.

Need a suggestion to start in on easy lentil stews and curries? Try Trader Joe's microwaveable steamed lentils. "These lentils are a versatile plant-based protein that can be enjoyed hot or cold," says Catherine Karnatz, MPH, RD, creator of Nutrition Education RD. "At 6 grams of fiber, 10 grams of protein, and 21 grams of complex carbohydrates per ½ cup serving, this little legume makes the perfect addition to soups and salads to promote regular digestion, stable blood sugar levels, and ample energy."

"Most people wouldn't think of yogurt as a processed food, but it is!" says Steph Magill, MS, RD, CD, FAND, of Soccer Mom Nutrition. The process of turning cow's milk into a thick, creamy dairy treat takes time, temperature, and added bacterial cultures. The good news: these multiple steps don't detract from yogurt's healthfulness. Magill points out that yogurt is a good source of protein, calcium, vitamin B1, and probiotics that can support your digestive and immune health.

To choose the healthiest, least processed yogurt, opt for plain or lower-sugar versions.

"Look for plain yogurt with less than 12 grams of sugar per serving and add your own fresh fruits or nuts for flavor and sweetness," Magill suggests.

RELATED: What Happens to Your Body When You Eat Yogurt Every Day

They come in a package and are sold next to candy bars—does that mean dried fruits are too processed to be healthy? Nope! Though they may not have the water content of fresh apples or berries, dried fruits have just as many nutrients. In fact, they sometimes contain more fiber and antioxidants than fresh fruits, since there are more of them per serving.

"Raisins are an excellent energy-boosting snack to keep in your bag," says Katie Schimmelpfennig, RD, founder of Eat Swim Win. "They are packed with fiber, iron, and carbohydrates to fuel both your brain and muscles." Or, to snack on dried fruit in a convenient bar, check out That's It! bars. Made entirely with dried fruit—nothing else—they're the equivalent of eating a whole apple, whole mango, and/or whole pear.

Frozen waffles made with refined flour might not be the greatest choice for breakfast, but whole-grain frozen waffles can start your morning right. "These are a nutritious processed food option because they provide complex carbohydrates and fiber, promoting sustained energy and a healthy digestive system," says Jessi Holden, MS, RDN, of The Kitchen Invitation. "They are a convenient, versatile, and an easy-to-make meal and pair well with a layer of nut butter and fruit on top."

RELATED: 20 Best Breakfasts To Stay Full & Energized All Day

Buttery microwave popcorn is often a source of hidden trans fats and artificial flavors, putting it squarely in ultra-processed territory. But plain or lightly salted popcorn is far less processed—and actually has quite a few health benefits.

"Popcorn is a delicious, nutritious, and quick snack to keep on hand. It is loaded with fiber and magnesium and only 100 calories for 3 cups," says Chris Henigan, MS, RD, LDN of Simple Start Nutrition. "I buy plain kernels and pop them myself. I can add any flavor I'm in the mood for, like chili lime, parmesan cheese, or cinnamon sugar if I'm feeling sweet."

Hummus may be processed, but it's still a simple, nutritious food. "Hummus is made primarily of garbanzo beans and olive oil, making it a heart-healthy snack with fiber and protein," says Henigan. Pair it with veggies like pepper strips or carrot sticks and you've got a great compromise between whole and minimally processed snacking.

RELATED: 11 Best Hummus Brands, According to Dietitians

When it comes to plant-based, non-dairy milks, there's quite a spectrum of processing. Some have ingredient lists as long as your arm, complete with emulsifiers, fillers, and preservatives. Others are far simpler—and simple is a good sign.

"For vegans or people with lactose intolerance, I suggest soy milk," says Cheryl Mussatto MS, RD, LS, a clinical dietitian at Cotton O'Neil Heart Clinic in Topeka, Kansas, and author of The Nourished Brain. "It is the only plant-based milk that has complete protein and offers all of the essential amino acids of cow's milk and is fortified with calcium and vitamin D." Pacific Foods' organic unsweetened soy beverage, for example, contains just water and organic soybeans.

To get your daily dose of healthy fats (not to mention protein), don't discount canned fish. It may be more processed than a fillet of salmon or fresh-caught trout, but fish in a can still offers excellent nutrition—and usually costs less than the fresh variety. "Canned fish such as canned tuna or salmon is a good go-to for an easy meal," says Brittany Crump, MPH, RD, LD, CDCES, owner of Savor Nutrition. "Fish is an excellent source of omega-3s, which help support heart health and brain function."

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

"As a pediatric dietitian and mom of three, one of my favorite ways to help my kids meet their needs for protein and fiber is to use bean- and legume-based pasta," says dietitian and author Malina Malkani, MS, RDN, CDN.

Her favorite option is Barilla's chickpea penne pasta. "It may be processed, but it's a nutritious alternative to traditional pasta for anyone interested in increasing the nutrient density of their meals and building sustainable, plant-based proteins into their diets." This bean-based penne provides 15% of the Daily Value for iron, 12 grams of protein, and 8 grams of fiber per serving.

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When it comes to choosing breakfasts that have some staying power and will help you to feel energized throughout the day, you'll want to look for foods that contain protein and/or fiber. That's because protein can help keep you full by reducing hunger hormone levels and cravings, and research has shown that it is more satiating than carbohydrates. Foods that are higher in fiber take longer to digest, meaning you'll stay full longer and be less inclined to snack or consume unnecessary calories between meals. Fiber can also help keep you energized because when you consume fiber alongside sugar and carbohydrates, you're less likely to spike your blood sugar. Blood sugar spikes lead to crashes, which can make you feel lethargic and sluggish.

The following breakfast foods lack both protein and fiber; instead, they're full of added sugars or refined carbohydrates. Too much sugar and carbs without protein and fiber will inevitably lead to spikes in your blood sugar and feelings of hunger—the opposite of what you need to start your day. Read on for 10 breakfast foods to avoid, and for help making healthier breakfast choices, we've got you covered with 20 Best Breakfasts to Stay Full & Energized All Day.

Muffins may be a delicious treat to take on the go on your busiest mornings, but if this is all you're eating, you're most likely going to be hungry long before lunchtime.

"While it may sound healthy, a store-bought muffin is not much different from a cupcake," says Lisa Young, PhD, RDN. "It is generally comprised mostly of refined grains and a lot of added sugar while being completely devoid of fiber." She adds that because of this, "It will not leave you feeling satisfied."

For example, according to the USDA, one large "commercially prepared" blueberry muffin contains around 521 calories, 22 grams of fat, 73 grams of carbohydrates, and 39 grams of sugar. It has only 1.5 grams of fiber and 6 grams of protein, which won't give you enough staying power compared to almost 40 grams of sugar.

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As we mentioned earlier, consuming a balanced breakfast of protein and fiber is the best way to stay full and energized all morning. Even though it's probably tempting to grab a quick bagel and cream cheese before the start of your day, this breakfast item has nothing to sustain you throughout your morning.

Eating only a bagel and cream cheese "will leave you feeling tired, as it is mostly refined grains and saturated fat," says Young. "It does not provide enough protein or fiber, which are nutrients you need for feeling satisfied." For example, a popular store-bought option is Thomas' Plain Bagels, which come with only 9 grams of protein and 2 grams of fiber, yet contains 53 grams of carbohydrates. For a more nutrient-dense option, try something like Dave's Killer Bread Epic Everything Bagel, which contains 13 grams of protein and 5 grams of fiber for a more balanced option.

If you're craving a bagel, try topping it with a fiber-full avocado (17 grams per avocado) or peanut butter for a boost of protein (around 4 grams per tablespoon).

You won't find it surprising that donuts are not recommended for breakfast, as these deep-fried, sugar-loaded treats have zero nutritional value. This isn't to say that you can't enjoy your favorite donut from time to time, but eating nothing but added sugar in the morning will zap your energy and leave you with more cravings.

According to the USDA, an average chocolate-coated donut contains around 18 grams of sugar and 17 grams of fat (nine of which come from saturated fat). With only around 1 gram of fiber per donut, you won't have anything to slow the sugar from entering your bloodstream and causing blood sugar spikes, leaving you with an increased chance of sluggishness.

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

Similar to breakfast items like donuts and muffins, sugary cereals lack the nutrition to help keep you energized and full.

"Sugary breakfast cereals often lead to feelings of hunger and sluggishness due to their high sugar content and lack of essential nutrients, and the rapid spike in blood sugar caused by the sugar rush is quickly followed by a crash, leaving you fatigued and craving more food," says Trista Best, MPH, RD, LD at Balance One Supplements. "These cereals typically lack sufficient fiber and protein, important for sustained energy and fullness, leading to frequent snacking and overeating later in the day."

Take Cinnamon Toast Crunch, for instance. Although sweet and nostalgic, the 12 grams of sugar, 2 grams of fiber, and only 2 grams of protein will make for a lackluster breakfast that won't satiate you at all.

RELATED: 25 Worst Breakfast Cereals to Stay Away from Right Now

There's nothing easier than grabbing a frozen waffle and popping it into the toaster while you finish getting ready in the morning, but if you're looking for a morning meal that is going to give you sustained energy until it's time for lunch, waffles are not the answer.

A standard Eggo Homestyle Frozen Waffle lacks any nutritional value and contains mostly empty calories, which means you'll be feeling hungry shortly after your meal. Two waffles have 4 grams of protein, which is decent on its own, but not when you consider that you'll also be consuming 30 grams of carbohydrates and less than 1 gram of fiber, the protein just isn't enough to offset the negatives. And that's without syrup—with that, you have yourself a sugar-heavy, low-fiber, low-protein breakfast which is a guaranteed equation for late-morning sluggishness.

RELATED: How Much Protein You Need To Eat Every Day To Lose Weight

Making a smoothie at home means you have the opportunity to combine nutrient-rich ingredients like fruit, vegetables, nut butter, protein powders, milk, and other ingredients that can give you plenty of protein, fiber, and healthy fats to help keep you full. But if you opt for a bottled store-bought option for something quicker, you'll more than likely be skipping these nutrients.

Take a Bolthouse Strawberry Banana Smoothie, for example. It's marketed as "no sugar added," but that doesn't matter when you still have 50 grams of sugar and 61 grams of carbohydrates, with only 1 gram of protein. You will still get 5 grams of fiber, but most of the ingredients are in the form of purees and concentrates, so you're not getting as much fiber as you would if you were making a smoothie with whole fruits and vegetables.

Remember in the '90s when Big Granola somehow had us thinking that anything with granola was automatically good for you? Not all granola is unhealthy, but there are plenty of brands out there that are nothing more than heavily processed, sugary bars that will leave you feeling unsatisfied and hungry shortly after because of their lack of nutrients—even though they're often advertised as being healthy. Look at Nutri-Grain Strawberry Breakfast Bars, for instance, which have 12 grams of sugar, 2 grams of protein, and 1 gram of fiber.

"Empty-calorie breakfast bars often leave you feeling sluggish because they lack essential nutrients like fiber and protein," says Best. "Their high-sugar content provides a quick energy boost, but without fiber to slow digestion and protein to provide lasting satiety, you'll experience a rapid increase in blood glucose followed by a crash, leading to fatigue and hunger."

Best also adds that "These bars often contain refined sugars and minimal nutritional value, making them inadequate for sustaining energy and overall health."

RELATED: The 30 Healthiest Low-Carb Foods You Should Be Eating

Certain types of yogurt are high in protein and low in sugar and are perfect for keeping you feeling full, such as Greek or Icelandic yogurts. But there are just as many (if not more) yogurts on grocery store shelves that are low in protein and full of added sugars. Classic yogurts like Yoplait Strawberry, which market themselves as healthy and "made with real fruit" contain a whopping 13 grams of added sugar and only 5 grams of protein. This won't be enough protein to sustain you the rest of the morning.

Instead, try a Greek yogurt like Fage 0% Milkfat Plain—which has zero grams of added sugar and 18 grams of protein per serving—and make your own parfait with nuts, berries, and a drizzle of honey.

RELATED: The 13 Best Yogurt Brands—and 3 to Avoid

Avocado toast, toast with peanut butter and banana, or toast with whipped cottage cheese and berries—there are many options for fancy toast combinations that will deliver your body fiber, protein, healthy fats, or helpful antioxidants to provide you with sustained energy for the whole morning. But you won't get any of those benefits if you just throw some butter on a slice of white bread, which is a combination that won't satiate you.

That's because white bread is heavily processed, meaning the germ and bran layers are removed from the wheat grain, which in turn removes the nutrients. There is hardly any protein or fiber left, and what remains is processed carbohydrates that will spike your blood sugar. With butter as your only topping, you'll have nothing sustainable for the rest of your morning.

RELATED: 10 Amazing Benefits of Eating Protein

Warm, fluffy biscuits—what could be better? So glad you asked: A balanced breakfast that isn't going to leave you feeling tired and sluggish afterward. Eating biscuits on their own for a quick morning meal will give you almost zero nutrients while still providing about 41 grams of carbohydrates and only 1 gram of fiber, meaning this food is likely to cause blood sugar spikes and leave you feeling lethargic from the crash that follows.

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"Certain foods can contribute to weight loss which, over time, may reduce belly fat," says Lauren Manaker, MS, RDN. "For instance, foods high in protein, fiber, and good fats such as avocados, eggs, lean meats, and whole grains can support metabolism."

Let's look at how protein, fiber, and healthy fats can contribute specifically to belly fat loss. According to a report published in Nutrition & Metabolism, consuming high-quality protein was associated with lower levels of abdominal fat and waist circumference. This can be due to several reasons, including the fact that protein can reduce hunger hormones, increase lean muscle mass, and lower cravings.

When it comes to fiber, studies like one published in Obesity, have found that higher fiber consumption is linked to reduced belly fat. This study specifically found that with every 10-gram increase in fiber, there was a 3.7% reduction in abdominal fat over five years. Not only does fiber keep your digestion regular, which can reduce bloating in the abdominal area, but it has been found to help improve gut bacteria over time, and according to Genome Biology, better gut diversity has been linked to lower levels of abdominal fat.

Lastly, the consumption of healthy fats—aka monounsaturated—is known to help reduce overall body fat. According to Missouri Medicine, specifically replacing saturated fats with monounsaturated fat can help lower body fat levels.

Even though foods higher in protein, fiber, and healthy fats can help with your belly fat loss goals, it takes a balanced approach to accomplish this. Manaker emphasizes "that no single food can directly target belly fat." She says that instead, it's "A balanced diet, combined with regular exercise and adequate sleep, that is the most effective strategy for healthy weight loss."

While there aren't foods that burn belly fat on their own, the following list of foods can help with visceral fat loss by adding to a balanced diet full of protein, fiber, healthy fats, and other helpful nutrients. Read on, and for more healthy eating tips, check out 7 Best Antioxidant-Rich Foods to Reduce Inflammation.

If you need some lean protein that is going to help keep you full and aid in your goals of losing belly fat, some lean beef is an easy and delicious option.

"Protein helps you get full faster, increases feelings of fullness after meals, and supports muscle maintenance, which can lead to a slightly elevated metabolism," says Amy Goodson, MS, RD, CSSD, LD. "It also has a high thermic effect, meaning it burns more calories during digestion."

RELATED: How Much Protein You Need To Eat Every Day To Lose Weight

Protein is important for aiding in belly fat loss, and so is fiber. A food that is high in fiber (4 grams of fiber per 1/2 cup) and provides enough staying power to get you to the next meal is oats.

"High in beta-glucan fiber and complex carbohydrates, oats provide sustained energy and can help control hunger," says Goodson. "They can also help stabilize blood sugar levels, reducing the likelihood of overeating or craving sugar in the hours following a meal."

According to a study published in Critical Reviews in Food Science & Nutrition, there is a large body of evidence to support the fact that the beta-glucan found in oats can help reduce adiposity (also known as abdominal obesity) by way of better gut health, increased satiety, and gastric emptying.

According to Goodson, Greek yogurt is an excellent belly fat-burning food because it is high in protein and low in sugar. For example, there are about 20 grams of protein and seven grams of sugar in the average 7-ounce container of low-fat Greek yogurt. "High in protein, Greek yogurt can help control appetite and support muscle maintenance," she says.

"Plus, the probiotics in yogurt may promote a healthier gut microbiome, which has been linked to weight management," says Goodson. For instance, a 2021 study published in the American Society for Microbiology concluded that your gut microbiota can influence your weight loss process, meaning that the health of your gut is a crucial component of your weight loss journey.

RELATED: 14 Best Foods For Your Skin, According to Dietitians

If you're looking for another lean protein source that can help you with your weight loss goals, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins, recommend turning to chicken breast.

"A 3-ounce chicken breast has only 123 calories and is packed with 24 grams of satisfying protein, and protein helps you to consume less food and fewer calories, contributing to belly fat loss because it's satisfying and stabilizes blood sugar, preventing energy crashes, and the cravings that come with it," say The Nutrition Twins. "Protein is also essential for maintaining and building lean muscle tissue, which fuels your metabolism, helping you to burn more fat, even when you're at rest. Getting adequate protein has been shown to increase weight loss and fat mass loss and preserve lean muscle tissue."

RELATED: 20 Best Breakfasts To Stay Full & Energized All Day

When you're in the mood for something sweet, a little bit tart, and still healthy, a handful of raspberries can make for a great snack to burn belly fat.

"They're sweet, low-calorie, no sugar added treats that are packed with antioxidants to fight inflammation that makes belly fat loss harder," say The Nutrition Twins. "Raspberries also can assist with weight loss because they contain the phytochemical cyanidin-3-glucoside (C3G) that has been shown to increase production of adiponectin, which may enhance fat metabolism, as well as leptin, which suppresses appetite."

A lemon by itself may not be very satisfying, but implementing lemons into your favorite recipes can help with your belly fat loss goals, according to The Nutrition Twins.

"Lemons are ultra-low in calories, and spritzing them on food is one of the best lesser-known secrets that chefs use to add flavor without calorie-dense, fatty dressings, oils, and marinades," say The Twins. "Lemons contain potent polyphenols that may help to suppress body fat accumulation and prevent obesity, which means less fat everywhere, including the belly." Note that most of the research on lemon polyphenols and body fat has been in the form of animal studies, but the results so far are promising.

For ideas on how to incorporate more of this sour fruit into your diet, they suggest "Squeezing lemons over salads, fish, chicken, casseroles, tacos, and so much more, to get all the flavor while watching your belly fat shrink."

RELATED: The 30 Healthiest Low-Carb Foods You Should Be Eating

Getting enough fiber is crucial when trying to maintain a balanced diet that can help with belly fat loss, and sprouted, whole-grain bread is a helpful addition to your eating plan for this reason. In a regular slice of sprouted whole wheat bread, you'll get on average about 2 grams of fiber per slice.

Sprouted grain breads are made with grains that are fully allowed to sprout or germinate before they're turned into flour. These whole grains provide more fiber than refined white bread, and the sprouted grains are known to have better digestibility. Also, research shows that regular consumption of whole-grain products can help reduce visceral belly fat. In fact, a 2018 study of 50 Japanese participants found that eating whole wheat bread had a significant impact on their visceral fat loss while eating refined wheat bread did not.

Avocado is a superfood known for its high content of healthy fats and versatility, making for the perfect addition to smoothies, salads, dressings, or as the base of delicious homemade guacamole.

Because of their monounsaturated fat content, avocados are known to help keep you feeling full and satiated. A 2013 study from Nutrition Journal found that eating fresh avocado (one-half of a whole one, to be exact) led to less of a desire to snack in between meals. Throwing avocado onto your toast, eggs, or bowl at lunch can help you stay away from mindless snacking and empty calories.

RELATED: 35 Easy Chicken Recipes You Can Make in 15 Minutes

As you can probably tell by now, lean protein is a crucial addition to any belly fat-burning eating plan. While foods like lean beef and chicken are good choices, eggs can be another helpful option and can be eaten at any meal of the day.

Whether you scramble them with your favorite vegetables, fry them over toast, or add a hard-boiled one to your salad, eggs provide a good source of protein and very little fat. In an average medium-sized egg, you're getting almost 6 grams of protein with less than 5 grams of fat. This makes it an excellent lean protein source for helping to lose more belly fat.

Along with their high protein content, egg yolks also contain a large amount of a nutrient called choline. According to the Journal of Human Kinetics, supplementing choline has been found to potentially help reduce your BMI while also lowering levels of leptin, a hunger hormone.

Salmon is a delicious fatty fish with one of the highest concentrations of healthy omega-3 fatty acids. According to a 2015 study published in PLoS One, supplementing omega-3s can help you lose body fat and better manage it once it's off.

You can cook it fresh or frozen, enjoy it smoked on a piece of whole grain toast, or eat it canned with a handful of crackers and vegetables. Either way, you'll get a boost of healthy fats and protein to keep you feeling full and sustained.

RELATED: The 10 Healthiest Sources of Protein You Can Eat

Quinoa is a whole grain full of fiber and protein, which makes it the perfect belly fat-burning food. In one cup of cooked quinoa, you'll get about 5 grams of fiber and 8 grams of protein, all for less than 4 grams of fat. This grain is also one of the few plant-based complete proteins, meaning it has all of the amino acids your body needs—something that is more commonly found in animal proteins.

According to a 2017 study published in Current Developments in Nutrition, quinoa has been found to help with abdominal fat loss, as well as lowered blood triglyceride levels in participants who were considered overweight or obese.

Cottage cheese went viral after people discovered they could make high-protein, low-fat ice cream with this cheese as a base, and now everyone is coming up with their unique ways to use this protein-rich snack.

In one cup of 2% milk-fat cottage cheese, you can get up to 24 grams of protein with only five grams of fat and nine grams of sugar, proving that it can be a healthy addition to many types of snacks and meals that will fit perfectly into your weight loss plans.

On top of its protein content, cottage cheese can help support your weight loss goals because low-fat dairy products (like low-fat cheeses) have been found to help with abdominal fat loss.

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

As we mentioned earlier, along with eating enough protein, getting enough fiber in your diet is important for abdominal fat loss as well. When you need a fiber boost, black beans are ideal, as they provide 8 grams of fiber per half cup, as well as 8 grams of protein. According to a report published in Nutrients, the fiber content of beans and legumes is helpful in weight loss and avoiding weight gain.

Black beans are also versatile, so they're easy to add to a variety of different dishes like soups, salads, bowls, omelets, dips, and burritos.

Tuna—whether canned, fresh, or frozen—is a known superfood for its high protein and healthy fat content. A 3-ounce serving of canned tuna offers a whopping 24 grams of protein and only 168 calories, while also consisting of around nine grams of fat, almost all of which is considered healthy poly- and monounsaturated fats.

Research also shows the link between eating fish when you're working toward weight loss. According to a report published in Nutrition Research Report, evidence shows that eating lean seafood (such as tuna), especially when you're choosing it over other meat products, can help prevent obesity.

RELATED: 65 Healthy Weight Loss Dinner Recipes for Busy Weeknights

If you haven't jumped on the Jicama train yet, it's time to do so. This root vegetable can be enjoyed on its own as a filling snack or atop a salad for some added crunch. Either way, when you chow down on this vegetable you'll be getting a huge boost of fiber—a crucial nutrient for belly fat loss. In fact, just one cup of raw jicama contains 6 grams of fiber for only 50 calories.

Edamame is more than an affordable appetizer to order at your favorite sushi restaurant. These soybeans are a healthy superfood full of protein and fiber, which means they'll give your body these two belly fat-blasting nutrients, as well as staying power and help in preventing overeating. In a cup of edamame, there are 8 grams of fiber and 18 grams of complete protein.

Along with edamame being high in protein, research has also found that soy consumption may potentially help in your abdominal fat loss goals.  In one study published in The American Journal of Obstetrics & Gynecology, participants who consumed soy supplements lost 2.8% of their visceral fat, whereas those in the placebo group gained 5.3% visceral fat.

Technically a belly fat-burning beverage and not food, "Green tea contains catechins, which have been shown to increase metabolism and promote fat oxidation," says Goodson. "The caffeine content can also provide a mild thermogenic effect, which may potentially help you shrink your belly when combined with a low-calorie diet and exercise."

If you're a fan of matcha tea—a specific type of green tea, you'll be happy to know that this drink is known to have 137 times more of a common fat-oxidizing green tea catechin called EGCG.

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While you can easily get your protein from plant sources, animal proteins are thought to be higher quality proteins since they include all 9 essential amino acids, and they're more easily digested and absorbed than plant protein. There are two different types of animal protein: meat and non-meat. Meat can be beef, fish, pork, or poultry and non-meat is any animal by-product, such as dairy and eggs.

While some types of meat come with high amounts of saturated fat and sodium, others are incredibly healthy, offering plenty of protein and other essential nutrients like B vitamins, iron, and zinc in only a few ounces.

If you're looking to easily increase your protein, dietitians recommend adding these healthy animal proteins—both meat and other non-meat sources—to your diet. Read on, and for more, don't miss the 10 Best Protein Bars for Weight Loss.

Pork loin is an excellent source of B vitamins, including thiamin, niacin, vitamin B6, and vitamin B12. B vitamins are essential for energy production and are involved in body processes from DNA synthesis to the production of neurotransmitters. Since B vitamins are water-soluble and need to be replenished daily, it's essential to include good sources in your diet on a regular basis, including pork loin, dark leafy greens, and dairy.

Just three ounces of cooked pork loin has 22 grams of protein and only 2.4 grams of saturated fat, or just 11% of the recommended daily limit.

RELATED: How Much Protein You Need To Eat Every Day To Lose Weight

Salmon, whether canned, smoked, or baked, is a versatile and healthy animal protein. "Salmon is not just a wonderful source of protein,  it's also very high in omega 3 fatty acids which are essential for heart health and even depression," says Jenna Volpe, RD functional registered dietitian of Whole-Istic Living.

One 3-ounce serving of Wild Atlantic Salmon has 7 grams of fat, most of which come from heart-healthy omega-3 fatty acids, which research has found to be anti-inflammatory and beneficial for skin and joints, explains Volpe.

While red meat can have an unhealthy amount of saturated fat, extra lean ground beef has the protein, vitamins, and minerals that beef offers with a low amount of fat. It's also an accessible and budget-friendly option that can be used in everything from stews to tacos and burgers. Extra lean ground beef is at least 90% lean with 10% or less fat.

"Beef contains some key nutrients for various bodily functions, immune support, and energy metabolism such as iron, zinc, B-vitamins like B12 and niacin, and selenium," says Amber Trejo Ms, RDN, CDN, CPT, founder of Naked wellness coaching. Just one 3-ounce serving of ground beef has 22 grams of protein, 12% DV of iron, and 50% DV of zinc.

RELATED: 12 Best Foods for Defined Abs

Tinned fish is having a moment, and the only surprise is how long it's taken for this budget-friendly and convenient protein source to gain mainstream popularity. "Sardines are high in essential nutrients such as protein, vitamin B12, vitamin D, calcium, and minerals," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness.

Just one 3.75-ounce can has 22.6 grams of quality protein as well as 27% of the DV for calcium. These nutrients are essential for strong bones and healthy skin, and they're also rich in omega-3 fatty acids, which can help reduce the risk of heart disease and improve blood vessel function, Chun adds.

RELATED: 9 Highest-Quality Canned Fish Brands, According to a Dietitian

"The USDA suggests consuming a minimum of two portions of seafood per week, with each portion approximately equal to 3-4 oz. of fish or shellfish, but a substantial portion of the American population, potentially up to 90%, fails to consistently meet this recommendation," says Caroline Thomason, RD, CDCES, who is a dietitian in Washington, D.C., and nutrition partner to Alaskan Seafood.

If you don't love the fishy taste of salmon or sardines, cod is an excellent high-protein seafood choice that's mild in flavor and incredibly easy to use. With less than 1 gram of fat, only 90 calories, and 19 grams of protein per 3-ounce serving, it's a healthy and protein-rich choice for dinner.

Plus: 2 Meat-free animal proteins

For an animal protein that's meat-free, but still high in protein and full of essential nutrients, try Greek yogurt. "Not only is Greek yogurt full of probiotics and essential nutrients like calcium and vitamin D, but it's also high in protein," says Caroline L. Young, MS, RD, LD, RYT of Whole Self Nutrition. While you could choose non-fat Greek yogurt to reduce saturated fat and calories, Young recommends full-fat versions for higher satisfaction and better taste.

RELATED: The 20 Best and Worst Greek Yogurts, According to Dietitians

Eggs are a nutritious and budget-friendly protein source that can be eaten hard-boiled, scrambled, sunny side up, added to baked goods, and in a number of other ways in the kitchen. Just one egg has 6 grams of protein and is a good source of several B vitamins and selenium. One egg also provides 31% of the DV for choline, a mineral essential to lipid metabolism, brain health, and fetal brain development.

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"Diet plays a crucial role in achieving more defined abs because it directly affects your body fat percentage and overall body composition," says Trista Best, RD, a registered dietitian with Balance One Supplements. "To reveal well-defined abdominal muscles, you must reduce body fat while also building and maintaining muscle mass."

The best foods to reveal your abs by burning body fat and supporting muscle growth range from lean proteins to fiber-rich fruits and healthy fats—and we're here to share exactly what these foods are. While the following foods aren't magic pills for six-pack abs, they are packed with nutrients that support muscle growth, fat loss, and overall health. When combined with a proper fitness routine, they can make a significant difference.

If you're ready to discover the best foods to help you achieve those defined abs you've always wanted, keep reading. Then, don't miss the 9 Best High-Protein Foods for Building Lean Muscle.

When building defined abs, lean protein is your best friend. And with 23 grams of protein per 100-gram serving, chicken breast is packed with this mighty macronutrient, which helps repair and build your muscles. Plus, it's low in fat, making it an excellent choice for those looking to shed belly fat.

"Lean protein sources like skinless chicken breast are low in calories and high in protein, helping with muscle repair and growth," says Best.

RELATED: 6 Effortless Ways To Melt Belly Fat Without Exercising

Salmon is a superstar for its omega-3 fatty acids and high-quality protein content. Research shows that the healthy fats found in fatty fish like salmon help reduce inflammation and promote a lean physique. Additionally, eating salmon regularly can boost your metabolism and keep you feeling full and satisfied.

Best says, "Fatty fish like salmon are rich in omega-3 fatty acids, which can reduce inflammation and support overall health while providing protein."

Greek yogurt is a protein powerhouse with 10 grams of protein per 100 grams. It's also rich in probiotics that support digestion and help maintain a healthy gut. It's a versatile food that can be enjoyed with fruits, nuts, or honey, making it a tasty addition to your ab-friendly diet.

"High in protein and probiotics, Greek yogurt can aid digestion and promote a feeling of fullness," states Best.

Eggs are a breakfast staple for a reason. They're loaded with protein, vitamins, and minerals, which studies show can help you feel full throughout the day, reducing the temptation to snack on less healthy options. This increased satiety is crucial for maintaining a defined midsection.

"Eggs are a complete protein source and contain essential amino acids important for muscle development," explains Best.

Leafy greens like spinach, kale, and Swiss chard are low in calories but high in nutrients, including fiber and vitamins. The phytochemicals in leafy greens have been shown to help control your appetite, support digestion, and provide essential nutrients for muscle recovery.

Best says, "Vegetables like spinach, kale, and Swiss chard are low in calories and packed with fiber, vitamins, and minerals that support overall health and digestion."

Blueberries, strawberries, and raspberries are more than nature's candy — they're also low in calories and high in antioxidants. This makes berries a superb choice for satisfying your sweet tooth while staying on track with your ab goals.

"Berries can help sculpt defined abs and aid in recovery from exercise due to their high antioxidant and low calorie content," says Best.

RELATED: 10 Foods That Are Destroying Your Abs

Oats are a fantastic source of complex carbohydrates and fiber, helping to stabilize blood sugar levels and keep you full. This whole grain is an ideal choice for a hearty breakfast that keeps you energized throughout the morning.

"Oats are a good source of complex carbohydrates and fiber, providing lasting energy and helping to regulate blood sugar levels," explains Best.

Quinoa is a complete protein, meaning it contains all nine essential amino acids. This whole grain is also packed with fiber, making it an excellent choice for building muscle and maintaining a healthy weight.

"Quinoa is a protein-rich grain that's an excellent choice for muscle development and defined abs," states Best.

RELATED: 20 Best Breakfasts To Stay Full & Energized All Day

Avocados are creamy, delicious, and packed full of healthy monounsaturated fats. According to a 2019 study, these fats are essential for overall health and can help reduce visceral belly fat.

Best says, "Avocados are rich in healthy fats, particularly monounsaturated fats, which can help control appetite and support overall health."

Nuts like almonds and walnuts are rich in healthy fats, protein, and fiber. For example, 100 grams of almonds provides 13 grams of fiber. Nuts are a satisfying snack whose nutritional profile supports muscle growth and helps you feel full between meals.

"Almonds, walnuts, and other nuts provide healthy fats, protein, and fiber, making them a satisfying snack option," says Best.

Legumes such as beans and lentils are loaded with protein and fiber, making them excellent choices for maintaining a lean physique. One hundred grams of lentils delivers 29 grams of healthy plant-based protein. Legumes are also highly versatile and can be used in various dishes.

"Beans, lentils, and chickpeas are rich in fiber and protein, helping you stay full and satisfied," says Best.

RELATED: How Much Protein You Need To Eat Every Day To Lose Weight

Staying hydrated is an often overlooked but crucial aspect of achieving defined abs. According to a 2019 study, water helps your body function optimally, aids digestion, and can prevent overeating by helping you feel full. It's the simplest and most essential component of any abs-friendly diet.

Best says, "Staying hydrated with water is crucial for overall health, digestion, and metabolism. It can also help control appetite and prevent overeating."

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Along with being a key ingredient in fall cooking, apples also provide plenty of health benefits, too. In one regular large apple, you get almost six grams of fiber, as well as plenty of vitamin C and antioxidants like polyphenols, which are linked to lowering inflammation and the risk of certain diseases.

Whether you're looking for a recipe for your next dinner party, movie night, or Halloween festivity, or you simply want to cook yourself a fall-inspired meal, here are 25 delicious apple recipes to try. Read on, and for more easy and healthy recipes, check out 20 Healthy Breakfasts to Stay Full & Energized All Day.

Not only do the oats and almonds give this dish a shot of fiber, healthy fat, and antioxidants you wouldn't find in a standard flour-based crumble, but the crunchy texture of the topping also makes for a more rewarding contrast to the soft-cooked apples.

Get our recipe for an Apple Crumble.

Oats and wheat flour give these pancakes a fiber and protein boost, helping to stabilize your blood sugar levels as your body absorbs the rush of carbohydrates that comes with a stack of flapjacks.

Get our recipe for Oatmeal Pancakes with Cinnamon Apples.

Butternut squash soup is another classic fall food, but you might be surprised to find it on a list of apple recipes. Our secret is including a peeled and chopped green apple in the recipe to make the squash sing.

Get our recipe for Butternut Squash Soup.

RELATED: The 30 Healthiest Low-Carb Foods You Should Be Eating

For a decadent apple recipe that is guaranteed to please a crowd at any autumn gathering, try making this Cinnamon Sugar Apple Cake. It's warm, gooey, and cozy, and it only takes an hour total to prepare and bake!

Get the recipe from Half-Baked Harvest.

Who wouldn't want more home-cooked desserts in their lives? We think this Apple-Cranberry Crisp recipe fits the bill for one of the easiest healthy apple recipes you'll love.

Get our recipe for Apple-Cranberry Crisp.

These Teriyaki Pork Chops are easy enough to throw together on any given busy Tuesday night, but they're seemingly fancy enough to serve to dinner guests on a special Saturday.

Get our recipe for Teriyaki Pork Chops with Sautéed Apples.

To ditch the classic apple pie over caloric concerns would be downright wrong, so instead we solved apple pie's biggest nutritional setback—serving size—by wrapping up neat little packets of sweetened, spiced apple chunks inside flaky puff pastry.

Get our recipe for Apple Turnovers.

RELATED: 10 Amazing Benefits of Eating Protein

The curious combination of sweet apples, crispy smoked bacon, and sharp cheddar cheese in this sandwich recipe isn't just delicious. It also contains less than half the calories of most of the other grilled cheese sandwiches out there.

Get our recipe for Apple and Bacon Infused Grilled Cheese Sandwich.

Here, we replace the second crust with a crunchy topping made of oats, chopped almonds, and brown sugar, providing a perfect textural counterpoint to the soft, baked apples while actually bolstering the overall nutrition of the dessert. Now you can keep your calories low and eat your pie, too!

Get our recipe for Apple Pie.

A great salad should be many things: sweet, salty, crunchy, and tender. In short: a full exploration of taste and texture, but not at the cost of a whole meal's worth of calories. With the addition of caramelized apples, toasted pecans, and creamy goat cheese, this retro spinach salad finally achieves perfect harmony in the 21st century with nearly half of the caloric intake.

Get our recipe for Spinach Salad Topped With Goat Cheese, Apples, and a Warm Bacon Dressing.

RELATED: 15 Healthy Salad Dressing Recipes You Can Make in Minutes

Apples and cheese are a classic pairing, and this toast is the best of both worlds. We added a little syrup and candied walnuts to make the flavors really sing.

Get our recipe for Brie, Apple, Candied Walnuts, and Maple Syrup Toast.

Move over, oatmeal raisin. These apple oatmeal cookies are the new sheriff in town.

Get the recipe from Cooking Classy.

Topped with, you guessed it, cheese and apples, this flatbread is the perfect alternative to boring old pizza.

Get our recipe for an Apple Balsamic Flatbread.

In our recipe, we turn to the complex combination of sausage, tart apples, and fresh sage, which effortlessly converts a normal stuffing into something extraordinary. Alternatively, this recipe works equally well with garlic-rosemary roast beef, bourbon-glazed ham, or a roast chicken or giant Thanksgiving turkey.

Get our recipe for Apple-Sausage Stuffing.

One of the healthier apple recipes on our list is this recipe for simple Apple Chips from Well Plated By Erin. The process is simple and you only need two ingredients, apples and cinnamon, but you do need to make sure you have a few hours to spare while they bake in the oven.

Get the recipe from Well Plated By Erin.

How delicious does this Maple-Cashew-Apple Toast recipe look? If you have a sweet tooth that just won't quit, this may be the sweet—yet healthy—alternative to a sugar-filled breakfast. Forget about French toast. This healthier toast recipe gets its sweet flavor from all-natural sources, namely maple syrup and apples.

Get our recipe for Maple-Cashew-Apple Toast.

This warm, sweet, and spiced Whole30 apple dessert is so simple and light, it deserves a spot in your everyday rotation. You're basically cooking apples with cinnamon, then drizzling them with some velvety, syrupy sweet sauce. We like to think of it as a deconstructed apple pie.

Get our recipe for Warm Sautéed Apples with Caramel Drizzle.

RELATED: The 10 Healthiest Sources of Protein You Can Eat

Nothing smells quite as good as freshly baked bread—until you catch a whiff of these loaves made with cinnamon apples, fresh from the oven. They're also gluten-free, and their secret ingredients include unsweetened coconut or almond milk and applesauce. Try spreading your favorite nut butter on top for a more filling snack.

Get the recipe from Sarah Bakes Gluten Free.

Why relegate quinoa to lunch or dinner when it can take center stage in a satisfying breakfast bowl? This simple recipe melds apples, quinoa, honey, and cinnamon for a sweet AM treat.

Get the recipe from Simply Quinoa.

RELATED: 18 Creative Cottage Cheese Recipes That Aren't Old-School

Figs, grapes, and tart apples tossed and roasted in olive oil make this autumn salad a perfect combination of your favorite fall flavors. The vinaigrette dressing is a simple mixture of mustard, olive oil, and apple cider vinegar, and you can place everything on a bed of arugula, radicchio, and romaine lettuce.

Get our recipe for Roasted Autumn Harvest Salad.

RELATED: 35 Easy Chicken Recipes You Can Make in 15 Minutes

Whether it's for breakfast or a snack to enjoy mid-afternoon, a simple slice of toast with the right combination of toppings can be quite satisfying. This particular combination of apples, peanut butter, cinnamon, and honey is a quick and easy way to satiate your sweet cravings, while also keeping calories fairly low and adding in a boost of fiber, protein, and healthy fats.

Get our recipe for Peanut Butter, Cinnamon, and Apple Toast.

Gluten-free oats, quinoa, nutritious coconut oil, and maple syrup get a dusting of cinnamon and are swirled with bubbly, roasted apples. Feeling extra decadent? Top it with a scoop of one of these healthier ice cream pints.

Get the recipe from Simply Quinoa.

Apples, anti-inflammatory chia seeds, oats, and plant-based protein powder create a tasty, nutrient-dense breakfast worthy of any AM rotation. To bulk it up, add a tablespoon or two of nut butter for a thicker texture and an extra boost of protein.

Get the recipe from A Whisk and Two Wands.

Apple muffins are the most delicious way to start your day! This recipe uses simple ingredients you probably have on hand, and it's way better than a boxed muffin mix.

Get the recipe from The Girl Who Ate Everything.

Yes, you can buy a jug of apple cider at the grocery store. But making a homemade version is super satisfying and a great way to welcome the fall season.

Get the recipe from Gimme Some Oven.

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The post 25 Delicious Apple Recipes That Are Perfect for Fall appeared first on Eat This Not That.

Protein is one of the three primary macronutrients (along with carbs and fats) essential for a healthy diet. Protein makes up 20 percent of your body and is found within every one of your cells. This powerhouse nutrient can also fuel muscle growth, keep you full longer, and boost your metabolism.

But let's be honest: guzzling protein shakes like they're water isn't going to do you any favors. Too much of anything isn't good, and yes, that includes protein. That's why we spoke with Trista Best, RD, a registered dietitian with Balance One Supplements, who breaks down how much protein you should eat to lose weight and which protein sources to focus on.

Whether you're into chicken, beans, or protein-packed veggies, read on to find out how much protein you should realistically aim for to reach your weight loss goals. Then, check out the 7 Best Ways To Lose 10 Pounds in a Month Without Dieting.

The protein-weight loss connection.

Protein is the building block of muscles. And according to research, a more muscular body burns calories more efficiently—even at rest. Also, consuming protein can increase satiety, curbing those late-night snack cravings that can sabotage your weight loss goals.

"Protein is highly satiating, meaning it helps you feel full and satisfied after a meal," says Best. "This can reduce overall calorie intake by curbing overeating and snacking, leading to a calorie deficit necessary for weight loss. Also, maintaining muscle mass through adequate protein intake can help keep your metabolic rate higher, even during weight loss. This means you burn more calories at rest."

RELATED: 10 Amazing Benefits of Eating Protein

How much protein is enough?

The million-dollar question: exactly how much protein do you need daily to tip the scale in the right direction? According to the National Institutes of Health (NIH), the answer, as frustrating as it might be, varies from person to person. Factors like age, activity level, and overall health can influence the ideal amount.

However, there are some general recommendations you can follow. "It's advised to consume at least 0.36 grams of protein per pound of body weight. For example, if you weigh 150 pounds, the minimum protein intake would be around 54 grams of protein per day," explains Best.

"A moderate protein intake for weight loss typically falls within the range of 0.6 to 0.8 grams of protein per pound of body weight. This is suitable for most individuals and helps with muscle preservation and appetite control. Some individuals, especially those highly active or with a significant amount of weight to lose, may benefit from a higher protein intake. This could range from 0.8 to 1.2 grams of protein per pound of body weight," she adds.

RELATED: 9 Tastiest Weight Loss Meals That Are 500 Calories or Less

Quality over quantity.

The quality of the protein you consume is just as vital as the quantity. Whole food sources like lean meats, fish, dairy, and plant-based options like lentils and chickpeas are your best bet. These options offer a variety of essential amino acids that research suggests are more readily absorbed by the body.

Best tells us, "Protein sources vary in terms of their nutrient profiles, satiety, and overall impact on your diet. For instance, lean protein sources like skinless poultry, fish, lean cuts of meat, tofu, legumes, and low-fat dairy tend to be lower in calories and saturated fats while providing essential nutrients. These sources can help you maintain a balanced and nutritious diet, supporting your overall health and weight loss goals."

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

Don't overconsume protein.

While protein plays a critical role in weight loss, eating too much can backfire. Your body can only use a certain amount of protein for muscle synthesis, and anything beyond that gets stored as fat. Studies show that excessive protein intake can strain your kidneys over time and lead to nutrient imbalances.

"Consuming large amounts of protein often means neglecting other essential nutrients from fruits, vegetables, and whole grains, potentially leading to nutrient imbalances in the diet. Therefore, it's crucial to strike a balance and aim for a moderate and well-rounded intake of protein that aligns with your individual dietary needs and overall health goals," says Best.

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It likely comes as no surprise that less processed food is generally better for your body. Minimally processed food is less likely to have added salt, sugar, preservatives, and additives that could impact your skin and overall health. When improving your diet for skin health, focus on foods in their natural state, or close to. Fruits, veggies, lean protein, nuts, seeds, and some oils are examples of food with few to no added ingredients. If the only ingredient is the food itself (e.g. the only ingredient in a kiwi is kiwi), you are on your way to improved food quality that could boost the health and appearance of your skin!

In addition to eating certain foods and avoiding others, make sure you are drinking enough water. There is no one hydration goal that works for everyone; however, one study noted improved skin hydration levels in a group that consumed 5.2 liters of water a day compared to the group that consumed 3.2 liters. Limiting your skin's exposure to the sun and wearing sunscreen daily are other methods to protect your skin's health. Read on to learn the 14 best foods for your skin, and for more, don't miss The Best Supplements That Reverse Skin Aging, Say Dietitians.

This fish is a great source of omega-3 fat, a nutrient important to skin health. This nutrient can also reduce inflammation in the body, potentially reducing the incidence of acne, too. Shopping for seafood can feel intimidating for some. When it comes to salmon, I recommend Chilean salmon because of its notable omega-3 content. It is also low in mercury, making it a safe option for your whole family- including pregnant women and children. Enjoy grilled, baked, or pan-cooked salmon over a salad full of vitamin C-rich produce and topped with olive oil for even more skin benefits.

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

Similar to fish, walnuts are also a source of omega-3 fatty acids. Not only can this essential fat improve your skin, but walnuts are also a source of zinc, another skin-promoting nutrient. This mineral is involved in skin barrier function and wound healing and also serves inflammatory and antimicrobial regulatory functions. While topical zinc products may be used for their skin benefits, the zinc you consume can have an impact, too. Walnuts make for an easy snack or addition to your morning oatmeal, homemade trail mix, or as a salad topper.

The majority of calories in avocados come from fat, and this nutrient profile allows avocados to benefit the skin. Higher intake of total fat and unsaturated fat, like that found in avocado, are associated with improved skin elasticity, according to a study. This study also noted a higher intake of green and yellow vegetables is associated with a decreased wrinkle score. Avocados are a blend of both of these features and can require minimal prep before eating. An especially convenient source of avocado is WHOLLY AVOCADO. Made with only 100% avocado and nothing else, WHOLLY AVOCADO is ripe and always ready and makes enjoying avocado easy and hassle-free with no need for cutting or waiting on fussy avocados—perfect for adding to salads or smoothies. I love the Avocado Minis because they are perfectly portioned.

Tomatoes are a rich source of vitamin C, a nutrient with antioxidant effects that also aids in the production of collagen in your body. This protein can aid skin elasticity, leading to a more youthful look. Certain compounds in tomatoes, like lycopene, can also protect your skin from UV ray damage. Many fruits and veggies are packed with vitamin C making them good foods for your skin. For enjoyable ways to boost vitamin C intake, tomatoes can be drizzled with olive oil, combined in a salad with green and yellow veggies, or made into a gazpacho soup.

As hydration is an important part of your skin health, other liquids besides water may help boost hydration and provide added skin benefits. Green tea is known for its high antioxidant content, and this allows it to also protect your skin from the sun. Another study also found green tea consumption improved skin elasticity, texture, and hydration. Enjoy green tea as part of your daily hydration, and consider adding a squeeze of lemon for a boost of vitamin C. Just avoid adding sugar to your drink as it can actually have a negative impact on your skin.

RELATED: What Happens to Your Body If You Drink Tea Every Day

With color varieties in green, yellow, orange, and red, bell pepper is another food high in vitamin C. A previously mentioned study noted the skin benefits of green and yellow vegetables, which could include bell peppers. Another study showed women with a higher intake of vitamin C had a lower likelihood of wrinkling. One cup of chopped green bell pepper provides 120 milligrams of vitamin C, an amount that meets the daily recommended intake for adults. Enjoy raw bell peppers with dips, add them to your salad, or incorporate them into your favorite savory dishes for added crunch and vitamin C.

Kiwifruit is yet another food packed with vitamin C. Not only does one fruit provide 64 milligrams of this vitamin, but it also contains vitamin E. This vitamin promotes skin integrity by protecting your epidermis from damaging UV rays and oxidative stress. Kiwi also contains antioxidants that can further protect skin cells. Kiwi is known for its bright green flesh and black seeds and is most often enjoyed in fruit salads or on its own. Blend into smoothies or top a parfait for other incorporations into daily eating habits.

RELATED: 18 Best Fruits & Vegetables to Keep You Fuller Longer

Similar to other green vegetables, broccoli also appears to be beneficial to the skin. This is largely due to its zinc and vitamin C content, and the presence of lutein. This pigment is a type of carotenoid that is responsible for the yellow, red, and orange colors in produce. Lutein also appears to protect the skin damage induced by UV rays. Broccoli can be enjoyed raw or cooked; however, cooking produce at high heat can destroy vitamin C. Other foods high in lutein include spinach, bell peppers, and carrots.

A source of essential nutrients protein and fats, eggs are also a source of skin-protecting lutein.

In addition to containing lutein, the protein in eggs helps to promote skin integrity. In fact, one study noted that protein-energy deficiency can cause wasting of the dermis and reductions in collagen density. Additionally, previously mentioned research noted total fat intake could positively benefit skin elasticity. As a convenient source of protein, fat, and lutein, eggs can be incorporated into your daily diet to promote skin health. Fried, boiled, scrambled, or poached, eggs can be enjoyed in a variety of ways and easily paired with other skin-promoting foods.

An ingredient that can be incorporated into sweet and savory dishes, olive oil is another food packed with healthy fats. One tablespoon of this oil packs about 14 grams of fat, most of which are from unsaturated sources. Olive oil also contains vitamin E protects the skin from UV rays and can enhance the absorption of carotenoids, another skin-benefiting nutrient. Carotenoids are in several foods on this list, including orange bell pepper, tomato, and broccoli, and can also be found in kale, spinach, and carrots. Preparing these vegetables with olive oil may allow you to get more skin-benefitting effects out of your produce. When choosing olive oil, Terra Delyssa is an amazing option that uses olives grown without any chemicals or pesticides. They even have a unique traceability feature that allows you to track the olives from the orchard to the filling of the dark glass bottle.

RELATED: The #1 Best Low-Fat Diet for Weight Loss

This berry is a source of antioxidants and vitamin C. This enables strawberries to benefit the skin, and research also suggests these anti-inflammatory properties that could treat acne. When consumed, vitamin C can serve anti-inflammatory functions within the body, including skin issues, and this vitamin can also be applied topically to further aid the skin. As part of a vitamin C-rich diet, include strawberries and other fruits throughout the day. Incorporate into snacks and meals, or swap your typical sugar-sweetened desserts for this fruit with natural sweetness.

A source of important nutrients, protein, and collagen, bone broth can benefit the skin in a variety of ways. Protein appears to reduce wasting of the dermis and collagen consumption can reduce and delay skin aging. A tasty way to eat more collagen is by sipping on bone broth. Azuluna Pasture-Raised Chicken Bone Broth packs 14 grams of protein and 8 grams of collagen. Not only is this great for your skin, but Azuluna only uses pasture-raised chickens and regenerative farming practices which makes their bone broth better for the people and the planet. Enjoy on its own for a simple snack, or use in broth-based dishes for a nutrient boost.

Many nuts and seeds contain nutrients that benefit the skin. In the case of sunflower seeds, they pack vitamin E, zinc, fat, and protein, all of which aid skin appearance and health. Dietary protein is important in repairing skin tissue and is essential to the skin renewal cycle, which is 28 days. As a convenient source of protein and other nutrients that benefit the skin, sunflower seeds earn a place on this list. Additionally, sunflower seeds can be an alternative to nuts for those who have sensitivities and allergies. Incorporate sunflower seeds into trail mix, add to your oatmeal or salad, or even incorporate into baked goods as a crunchy topping on muffins and breads.

RELATED: 20 Best Breakfasts To Stay Full & Energized All Day

This small, bright red fruit is another concentrated source of antioxidants. This makes cherries a beneficial food for skin health and for whole body wellness. Cherries contain vitamins C, E, and A, all of which have antioxidant properties. Tart cherries, in particular, have a high concentration of melatonin which has sleep-regulating properties. Eating cherries and drinking cherry juice can help promote improved sleep which can further aid skin. In fact, chronic poor sleep appears to be associated with diminished skin barrier function. With multifaceted benefits on skin health, add whole cherries to meals or snacks, or add cherry juice (no added sugar) to your favorite smoothie loaded with other skin-benefiting ingredients.

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The post 14 Best Foods For Your Skin, According to Dietitians appeared first on Eat This Not That.

What makes a breakfast more filling than others? For one, it needs to contain an adequate amount of protein. According to a study published in Nutrition Journal, eating enough protein at breakfast can help you feel more full and eat fewer calories throughout the rest of your day.

Along with protein, fiber is another important nutrient for a breakfast that is going to keep you feeling full. Foods that contain fiber take longer for your body to digest, which in turn makes your body feel full at a quicker rate than foods that lack fiber.

Many of the breakfast recipes in this article contain foods that are high in protein and fiber to help keep you feeling satiated throughout the morning until your lunch break. Read on, and for more, don't miss 34 High-Protein Breakfasts That Keep You Full.

This morning omelet is not only incredibly easy to make, but it comes packed with protein and fiber because of the black beans and eggs. You'll also get a small boost of protein from the feta cheese, and if you choose to top this omelet with avocado, you'll enjoy some healthy fats, too.

Get our recipe for Black Bean Omelet.

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Starting your day off with chicken sausage and sweet potato is the perfect choice when you're in need of something with staying power. Want a ton of flavor added without a ton of calories? Add in as many peppers and onions as you'd like, and top it off with your favorite hot sauce. Your body will be feeling satiated until lunchtime.

Get our recipe for Breakfast Hash.

It's easy to make a savory breakfast higher in protein because of common ingredients like eggs and breakfast sausage, but for those who want something on the sweeter side that isn't going to be full of added sugars and empty calories, this bowl of oatmeal with peanut butter, banana, and nuts is an obvious "yes." Not only do you get some protein and healthy fats from the peanut butter and chopped nuts, but the oats will provide your body with both soluble and insoluble fiber to keep you going.

Get our recipe for Peanut Butter and Banana Oatmeal.

Want something quick and easy that you can make in just one dish? Save yourself time and effort by making these baked eggs with mushroom and spinach, which you can bake and leave in whichever oven-safe container you choose. Want to add more fiber to this meal to help you stay full longer? Choose a whole grain bread to dip directly into your baked eggs.

Get our recipe for Baked Eggs.

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Who says you can't have pizza for breakfast? Granted, these aren't exactly what you might imagine when you think of pizza, but these mini breakfast pizzas will satisfy your cravings and provide a balanced, filling breakfast with meat, vegetables, cheese, and egg on top of an English muffin. To make it an even more balanced meal, find a whole-grain English muffin you like, such as Dave's Killer Rockin Grains Muffins.

Get our recipe for Breakfast Pizza.

Breakfast burritos are a safe choice when you are wanting a meal that's going to fill you up, as most burritos are loaded with protein-heavy ingredients. However, some breakfast burritos are packed full of calories, saturated fat, and sodium, too. If you want a burrito that's a little bit on the lighter side but will still keep you full until lunch, try this Fiber-Filled Breakfast Burrito recipe.

Get our recipe for Breakfast Burrito.

If you want a sandwich packed with flavor and protein, this Egg Sandwich with Pastrami and Swiss can make for a satiating morning meal. The only thing to consider when choosing this recipe is that pastrami—and any processed red meat—is more often than not going to be high in sodium.

Get our recipe for Egg Sandwich.

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You don't need to leave the house to have taco truck-worthy breakfast tacos in the morning. If you choose this recipe, which features, bacon, spinach, mushrooms, eggs, and cheese, you'll not only be gifting your taste buds with a satisfying breakfast, but you'll be helping your stomach feel full throughout the morning with a boost of protein.

Get our recipe for Breakfast Tacos.

This is a Mexican-inspired breakfast full of flavor, protein, and fiber, all without any meat—making it a fantastic balanced breakfast for those on a vegetarian diet or for those who are trying to lower their intake of meat products.

Get our recipe for Huevos Rancheros.

Not only is a quiche great for those needing a little bit of protein in the morning, but it's also an easy breakfast to make ahead of time and keep in the fridge throughout the week. That way, even on your busiest days, you can rest assured that you'll still get a mouthful of nutrients before you head out the door.

Get our recipe for Spinach and Ham Quiche.

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You may be used to a more traditional egg scramble like eggs with bacon and cheddar cheese, but this healthy, filling breakfast recipe of salmon, eggs, asparagus, and goat cheese provides protein and healthy fats in a combination certainly worth giving a try. Want a bit more fiber? Throw a slice of whole-grain bread in the toaster to eat on the side.

Get our recipe for Salmon and Asparagus Scrambled Eggs.

Omelets make for the perfect breakfast meal because before you add in any extra ingredients, you're already getting protein and vitamins from the eggs. Once you add in some prosciutto, mushrooms, milk, and cheese, you'll up your total protein count to keep you feeling full and satisfied until your next meal.

Get our recipe for Ham and Cheese Omelet.

You could always pull into the drive-thru for a fast-food breakfast sandwich, but if you want something you can make at home that is less processed and guaranteed to keep you full until lunch, this Sunrise Sandwich may be a better alternative. Made with an English muffin, turkey, eggs, cheese, tomato, and guacamole, this sandwich provides a balanced, filling breakfast that tastes as satisfying as any you'd buy out of the house.

Get our recipe for Sunrise Sandwich.

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For a breakfast you can make ahead of time and store in the fridge to heat up on busy mornings, this Sausage and Mushroom Frittata is a good recipe to try. The healthy breakfast sausage, eggs, and goat cheese will give you protein to help you stay full throughout the morning, and the mushrooms and herbs will give your body a boost of powerful antioxidants as well.

Get our recipe for Sausage and Mushroom Frittata.

A classic Denver Omelet is filled with ham, peppers, and tons of cheese, which makes it a delicious breakfast but one that is often packed full of calories and fat. This recipe keeps the same flavors and beloved ingredients but lightens up the portions a bit to make it a healthier (and still filling) option.

Get our recipe for Denver Omelet.

This Vegetable Frittata contains protein from the bacon, cheese, and eggs, as well as helpful fiber from the variety of colorful vegetables, making it a deliciously perfect choice for a healthy, filling breakfast to start your day. If you want to make this one vegetarian-friendly, you can skip the bacon and just enjoy everything else this frittata has to offer.

Get our recipe for Vegetable Frittata.

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

Sometimes the most healthy, filling breakfasts can be the easiest to make, like this easy egg scramble with goat cheese, mushrooms, and spinach. The goat cheese, eggs, and 2% milk provide a hefty amount of protein to this meal, while still keeping the fat levels at a minimum.

Get our recipe for Veggie Scramble.

There are mornings when you may be craving something sweet, but you don't want to reach for a donut or muffin because the burst of added sugar, paired with the lack of protein and fiber, will leave you feeling hungry and sluggish throughout the morning. For the days when you want something both sweet and healthy, these overnight oats are the way to go. Aside from the perk of them tasting delicious, they are also perfect to take on the go since you make them the night before.

Get our recipe for Cinnamon Roll Overnight Oats.

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Eggs Diablo—or Huevos El Diablo (the Devil's Eggs)—are made from eggs being cooked in a spicy, flavor-packed salsa and then served with tortillas or another carbohydrate of choice. This recipe looks like it should require a ton of effort, but you'll be surprised just how quick and easy this one really is. It's packed with protein, so it truly makes for a healthy, filling breakfast that will keep you happy until your next meal.

Get our recipe for Eggs Diablo.

RELATED: 65 Healthy Weight Loss Dinner Recipes for Busy Weeknights

Lastly, the perfect fall recipe for a healthy, filling breakfast is this Spicy Pumpkin Parfait. Make ahead of time to enjoy throughout your week and treat your tastebuds to all of your favorite autumn flavors—all while packing in heaps of protein and fiber.

Get our recipe for Spicy Pumpkin Parfait.

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The post 20 Best Breakfasts To Stay Full & Energized All Day appeared first on Eat This Not That.