Kayla Blanton is a freelance writer-editor who covers health, nutrition, Fopd lifestyle Who,esome for Cross-training for improved performance publications Cross-training for improved performance OptjonsEveryday Cross-training for improved performanceSELF, Peopleand Superior. Bojangles: Wholesome food options Chicken Bites In the mood for something on the lighter side? Want to learn more? Yes, we all know chain restaurants get a bad rap. They are low in both carbs and calories, consisting mostly of water. One cup of ready-to-eat chickpeas contains 12 grams g of protein and a little over 10g of fiber.

Wholesome food options -

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.

A protein powerhouse, lentils are flush with folate, a nutrient that supports healthy cell growth and function, and may prevent certain birth defects.

Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Winter Lentil Soup. Salmon contains heart-healthy fats including omega-3 fatty acids and it's one of the few food sources of vitamin D.

The fish may also help keep your skin glowing. For guidance on how to shop for the most sustainable varieties, look for MSC Certified wild salmon or BAP- or ASC-certified farmed salmon.

Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or try Sheet Pan Salmon With Potatoes and Broccolini. A dinner staple from the leanest part of the bird: half a breast has around 2.

Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice. Or try Stuffed Chicken Breasts With Tomato Salad. Your go-to source for vitamin C, which, among other useful traits, may stimulate collagen synthesis to keep skin looking supple.

Try this: Roast orange wedges along with salmon. Or try Salmon Fillet With Citrus and Thyme. This protein-rich winner is an acquired taste for some, but totally worth it.

Loaded with vitamins D and B12, sardines are also an excellent source of calcium and omega-3 fatty acids. Try this: Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley. Almonds are packed with monounsaturated fatty acids, which keep blood vessels healthy.

These nuts are also a source of calcium and cholesterol-lowering fiber. Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan. Extra-virgin olive oil is an outstanding source of monounsaturated fats.

This tasty Mediterranean staple is a source of cancer-fighting polyphenols and may even cut the risk of heart disease. Try this: Gently heat olive oil with fresh herbs such as rosemary and thyme. Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo.

Packed with fiber, this superfruit contains a large amount of the antioxidant group "anthocyanins". Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade. Food and Drug Administration's recommended daily dose.

It's also a key source of vitamin K, which helps blood clot properly. Try this: Toss with olive oil, garlic, and crushed red pepper. Roast at degrees F until tender.

Sprinkle with grated Parmesan before serving. Or try Orecchiette With Roasted Broccoli and Walnuts. Chia seeds are small but mighty. They are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. They're also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health.

Try this: Make your own chia seed pudding with milk and a sweetener of your choice. Or try Chia Pilaf With Pesto. Dietary Guidelines for Americans. Food sources of dietary fiber. Date Accessed April 23, Ashraf R, Shah NP.

Immune system stimulation by probiotic microorganisms. Crit Rev Food Sci Nutr. Harvard Health Publishing. Ask the doctor: Are eggs risky for heart health?

Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease. Gijsbers L, Dower JI, Mensink M, Siebelink E, Bakker SJ, Geleijnse JM. Effects of sodium and potassium supplementation on blood pressure and arterial stiffness: A fully controlled dietary intervention study.

J Hum Hypertens. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Crider KS, Qi YP, Devine O, Tinker SC, Berry RJ.

Modeling the impact of folic acid fortification and supplementation on red blood cell folate concentrations and predicted neural tube defect risk in the United States: have we reached optimal prevention? Am J Clin Nutr. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised.

Date Accessed Jan. Pullar JM, Carr AC, Vissers MCM. The roles of vitamin c in skin health. Miura K, Stamler J, Brown IJ, et al. J Hypertens. Guasch-Ferré M, Li Y, Willett WC, et al. Consumption of olive oil and risk of total and cause-specific mortality among U.

J Am Coll Cardiol. USDA National Nutrient Database for Standard Reference Legacy. Date Accessed October 15, National Institutes of Health. Vitamin K fact sheet for health professionals. Ullah R, Nadeem M, Khalique A, et al. Nutritional and therapeutic perspectives of Chia Salvia hispanica L.

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By Betty Gold is the former senior digital food editor at Real Simple. Betty Gold. Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines.

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Samantha Leffler. Medically reviewed by Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition.

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Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center.

A Power Menu Bowl without chicken, added sauce, cheese, sour cream, and rice is just calories with 6 grams fat and 3 grams sugar, making it ideal for a mini meal or craving-crushing snack.

Nutrition info: calories, depending on what you add to your bowl. And a medium-sized pie clocks in at calories per slice. Nutrition info per slice : calories, 5 g fat 2.

Craving comfort? Nutrition info for chili: calories, 13 g fat 5. Nutrition info for baked potato: calories, 5. in your region, one thing remains consistent: It likes its burgers tall, fatty, and gooey with cheese. That makes it a challenge to find a more nutritious option, but it's not impossible.

The chain has a few workable options, including a Charbroiled BBQ Chicken Sandwich. Nutrition info: calories, 5 g fat 1 g saturated fat , 49 g carbs 1 g fiber, 14 g sugar , mg sodium, 33 g protein. Simple and fueling, the Wake-Up Wrap can be made to order with your choice of protein and with or without cheese.

The turkey sausage option is low in calories and high in protein, with a reasonable amount of sodium. Nutrition info: calories, 15 g fat 6 g saturated fat , 15 g carbohydrates 0 g fiber, 1 g sugar , mg sodium, 11 g protein. Nutrition info: calories, 9 g fat 3. More of a BK person?

It has 13 grams of protein for less than calories and contains zero trans fats. To cut back on salt, fat, and sugar, consider skipping the fries and opting for a seltzer water instead of a soda. Nutrition info: calories, 10 g fat 4 g saturated fat , 29 g carbs 1 g fiber, 7 g sugar , mg sodium, 13 g protein.

A 6-inch turkey sub at Subway is one of the healthiest items on the menu, if you forgo the cheese and condiments and opt for their nine-grain wheat bread. DeFazio also suggests adding some avocado for healthy fat and mustard or vinegar to boost the flavor.

Nutrition info: calories, 3. Opt for thin-crust. Then, ask to go light on the cheese and load up on protein-rich grilled chicken and an abundance of veggies, suggests Laura Cipullo , R.

Choose a variety of veggies to reap more health and flavor! Note that the nutritional info of your slices will change, depending on how many vegetables you add to your dish. Nutrition info: calories, 6. While there are many healthy eating options at Chipotle, Cippulo is a fan of their Burrito Bowl.

Add a little calcium, vitamin D , and fat with a sprinkling of cheddar cheese. Also be mindful of the sour cream—ask for just one spoonful. Same goes for the guacamole. Nutrition info: calories, This salad is made with antibiotic-free chicken, arugula, romaine, baby kale, red leaves, grape tomatoes, red onions, toasted pecan pieces, gorgonzola cheese, and apple chips tossed in sweet white balsamic vinaigrette.

Nutrition info full size : calories, 34 g fat 7 g saturated fat , 38 g carbs 6 g fiber, 22 g sugar , mg sodium, 27 g protein.

Order with a side of veggies to soak up that extra sauce and add even more nutrition and fiber to the meal. Nutrition info: calories, 24 g fat 3. To keep your sugar intake to a minimum, pass on the optional sugar add-ins.

The calorie Rolled and Steel Cut Oatmeal comes with brown sugar, and you can choose your own toppings, including dried cranberries, raisins, and nuts. Nutrition info: calories, 12 g fat 1. DeFazio points out that this is common for most menu items found at fast food restaurants.

Nutrition info: calories, 45 g fat 9 g saturated fat , 32 g carbs 14 g fiber, 5 g sugar , mg sodium, 43 g protein. Nutrition info: calories, 8 g fat 5 g saturated fat , 11 g carbs 0 g fiber, 3 g sugar , mg sodium, 12 g protein.

Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention , Everyday Health , SELF, People , and more. She has taste-tasted hundreds of products and recipes since joining GH in tough job!

Eat dark green vegetables at least Cross-training for improved performance to four times a optins. Good options include broccoli, flod, Wholesome food options sprouts Progressive weight loss leafy greens like kale and spinach. Eat whole grains sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. Last Dood March This article Insulin sensitivity and diabetes created by Whoelsome. org editorial staff Cross-training for improved performance reviewed by Robert "Chuck" Rich, Jr. A healthy diet has a many benefits, including maintaining your desired weight. It also can lower your cholesterol and prevent certain health conditions. A healthy diet fuels your body and gives you energy.