9 Life-Changing Health Benefits of Sea Moss, Revealed by Experts

9 Life-Changing Health Benefits of Sea Moss, Revealed by Experts

M Hasan    4:32 AM   

About the Experts

Martha Theran, MS, RD, RDN, is a registered dietitian nutritionist and educator at the Pritikin Longevity Center. She’s also a fitness specialist and holds a master’s degree in functional nutrition and herbalism.

Amy Brownstein, MS, RDN, is a registered dietitian nutritionist and consulting dietitian with MyNetDiary. She’s also a private practice dietitian with a master’s degree in biochemical and molecular nutrition.

Katie Janeczek, MS, RDN, LDN, is a registered dietitian nutritionist at Ciba Health and the author of Whole Fueled: Whole Food Recipes for Weight Loss.

Vicki Shanta Retelny, RDN, is a registered dietitian nutritionist, author, and host of the Nourishing Notes podcast. She’s also a nutrition consultant for Northwestern University.

Highlights

Sea moss is a type of algae that’s rich in a range of vitamins, minerals, and unique marine nutrients. It has a long history of human consumption, both as a part of a diet and for medicinal purposes. Modern research on sea moss is limited, but some evidence suggests that it possesses powerful health benefits. Experts warn, however, that consuming too much could be harmful.

Sea moss, also known as Irish moss, is a type of red seaweed that’s been consumed by humans for thousands of years, says Martha Theran, MS, RD, RDN, registered dietitian nutritionist and educator at the Pritikin Longevity Center. “It’s rich in vitamins, minerals, and antioxidants and has been used traditionally for its nutritional and medicinal properties,” she says. But more recently, “sea moss has gained popularity as a nutrient-rich superfood.” In fact, it’s become a multi-billion dollar industry over the last few years, according to Virtue Market Research. It’s available as a supplement or in a powder, gel, or gummy form, says Amy Brownstein, MS, RDN, consulting dietitian with MyNetDiary. You can also buy it raw.

But does sea moss live up to its hype? Theran says that while the research on sea moss is limited, there are reports of its potential to support a range of health benefits from skin health to brain and digestive support—to a point. Because of its nutritional density, our experts say that consuming too much sea moss can lead to potential problems.

What is Sea Moss?

This red algae—formally known as Chondrus crispus—is found mainly on rocks along the North Atlantic coasts, Theran says. When it washes up in Europe, North America, and some Caribbean islands, it looks similar to the frequently spotted tangles of slick brown seaweed known as sargassum, according to a study in Advances in Botanical Research.

Sea moss is often used in food production as a thickening and stabilizing agent, explains Katie Janeczek, MS, RDN, LDN, a dietitian nutritionist at Ciba Health. You’ll see this byproduct of sea moss on ingredient lists as carrageenan—and while this additive improves the texture of processed foods, it has no nutritional value, according to 2024 research published in Nutrition & Diabetes. In fact, the research says that in this additive form, carrageenan may actually pose health risks, including a greater risk of type 2 diabetes.

But pure sea moss—with its natural carrageenan—is a great source of nutrients, such as calcium, magnesium, and iron, Janeczek says. Given its growing popularity, sea moss is available in several forms depending on how you want to use it, explains Theran. These include:

• Gel form: Designed to add to foods and drinks like smoothies, juices, soups, teas, or cereal
• Capsules (or gummies): “Convenient for supplementation,” Theran says.
• Powders: Available to mix into beverages or sprinkle over meals.
• Raw (dried): “Can be soaked and rehydrated, then added to recipes.”

Sea Moss Nutrition

Sea moss is a natural source of micronutrients, such as iodine (essential for thyroid function) and iron (an essential mineral for physical and mental energy). A standard two-tablespoon serving of raw Irish sea moss contains the following nutrients:

• Calories: 5
• Fat: 0 g (0 percent recommended daily value, or DV)
• Protein: 0.2 g (0 percent DV)
• Sodium: 6.7 mg (0 percent DV)
• Carbohydrates: 1.2 g (0 percent DV)
• Dietary fiber: 0.1 g (0 percent DV)
• Magnesium: 14.4 mg (4 percent DV)
• Calcium: 7.2 mg (1 percent DV)
• Potassium: 6.3 mg (0 percent DV)
• Iron: 0.89 mg (5 percent DV)
• Phosphorus: 15.7 mg (2 percent DV)

Types of Sea Moss

Though most sea moss products are made from the red algae Chondrus crispus, the term “sea moss” may sometimes refer to algae or seaweed that comes in various colors, from green and yellow to purple and black. The plant’s nutritional profile can vary depending on where it is grown, explains Vicki Shanta Retelny, RDN, an author and host of the Nourishing Notes podcast. Some sea moss product manufacturers claim that ocean-harvested sea moss is better than sea moss grown in a controlled environment, such as a pool. However, there’s little research on the nutritional differences, and existing studies do not back up the claim.

Sea Moss Benefits

“Sea moss may have potential benefits for gut health, blood sugar control, and cell and heart health, but more robust research is needed, especially in humans, to determine the benefits of sea moss,” says Shanta Retelny. Despite the lack of studies, there’s a simple reason sea moss has taken the wellness world by storm: It has a strong nutritional profile.

1. It might protect your nervous system

“[Sea moss] is especially known for supporting thyroid health, thanks to its natural iodine content, which is essential for hormone production,” Janeczek says. “This helps regulate metabolism, energy levels, and hormone balance,” adds Theran. Studies also suggest that the bioactive compounds in sea moss may help protect against nervous system diseases, such as Parkinson’s, Alzheimer’s, and multiple sclerosis, according to a 2021 review of research published in Marine Drugs. “Red seaweed may have neuroprotective effects because of its ability to alleviate oxidative stress,” Theran says. However, more clinical and large-scale studies on humans are needed to investigate these potential effects.

2. It may help weight loss

“Low in calories and rich in fiber, sea moss may increase satiety and reduce appetite,” Theran says. Its main source of fiber is carrageenan—the part of sea moss that gets extracted in food manufacturing to thicken processed foods. But when consumed in sea moss, it acts like soluble fiber in your gut, which helps slow down digestion and make you feel fuller for longer, according to 2020 research published in Life. Another 2021 study published in Food Science & Nutrition suggests that natural carrageenan might promote increased fat burning, too. However, the study was conducted on mice, and the researchers say that more studies are needed to understand this potential effect in humans.

3. It supports a strong immune system

Theran says that sea moss is rich in antioxidants and anti-inflammatory compounds, which play roles in immune support and reducing inflammation (which is a contributor to chronic disease). Its strong nutritional profile is also full of vitamins and minerals known to support immune system strength, such as iron, zinc, and B vitamins. Research published in Nutrition Reviews in 2020 supports sea moss’s strong anti-inflammatory and antioxidant activity. However, it also suggests that seaweeds—including red sea moss—might have antiviral properties, potentially offering protection against viruses like Covid. But again, this research is limited to lab-based studies.

4. It may improve gut health

“Many people also take sea moss for gut health since it contains prebiotic fiber that feeds beneficial gut bacteria and supports digestion,” Janeczek says. This gut microbiome support is also thought to contribute to sea moss’s immune system-boosting effects. An imbalance in gut bacteria is linked to the development of chronic conditions, such as inflammatory bowel disease (IBD), immunodeficiency, high blood pressure, type 2 diabetes, obesity, and cancer, per 2021 research published in Marine Drugs. “[Sea moss] also contains mucilage, a gelatinous fiber that may soothe the digestive tract,” says Theran. This plant-based mucilage promotes regular bowel movements, according to 2021 research published in Nutrients. It also promotes satiety, helping to reduce overall calorie intake, which helps support the claim that sea moss aids in weight loss.

5. It could aid in blood sugar control

“Sea moss is a rich source of vitamins, minerals, fatty acids, and polyphenols, which contribute to its potential health benefits,” says Brownstein. “These nutrients in sea moss may potentially provide anti-inflammatory effects that help with blood sugar and blood pressure regulation.” More specifically, “many types of sea moss contain fucoxanthin, and research shows fucoxanthin can help control blood sugar,” Theran explains. This is a plant-based compound found primarily in seaweeds that’s shown anti-diabetic and anti-obesity effects, according to 2022 research from Marine Drugs.

6. It might make your skin glow

Sea moss has a high content of sulfur and vitamins like A and E that may support clearer skin and reduce acne or irritation, Theran says. “It is sometimes used in skincare for its potential to hydrate and soothe the skin.” In fact, the National Eczema Association (NEA) says that sea moss is thought to have anti-inflammatory, antifungal, and antiviral properties that could make it an effective remedy against skin issues like eczema. Seaweeds, like sea moss, also contain bioactive compounds that may protect against sun damage to the skin, according to 2021 research published in Marine Drugs. Sea moss also contains a range of vitamins and minerals known to contribute to healthy skin, per the NEA. However, if you’re using medication to manage a skin condition—like corticosteroids or cortisone cream for eczema—the NEA cautions against switching to natural skincare remedies like sea moss without consulting your healthcare provider. Natural doesn’t always mean better.

7. It could support joint and bone health

Sea moss is rich in minerals like magnesium, calcium, and potassium, which are essential for bone and joint function, Theran explains. In fact, seaweed was considered a medicinal remedy for bone fractures in ancient times, says 2024 research published in Marine Drugs. Modern-day research suggests that this mineral profile in sea moss promotes joint health and bone density. One study published in the Asian Journal of Medical Sciences found that sea moss helped alleviate pain, fatigue, and weakness in people with musculoskeletal issues and joint problems—but the study was small (80 participants), indicating a need for more robust research.

8. It may boost your energy

“The iron content in sea moss may help combat fatigue,” Theran says. “Particularly in individuals with iron deficiency.” A two-tablespoon serving of sea moss can provide around 10% of your daily recommended value of iron, depending on the product. Nearly one in three Americans may have an undiagnosed iron deficiency, according to a 2024 report in JAMA Network Open. Because iron is essential to transport oxygen around your body, even a mild deficiency means that your muscles, tissues, and cells aren’t getting enough fuel—and that can lead to symptoms like fatigue, brain fog, and trouble concentrating.

9. It might have anti-cancer properties

Many different types of marine plants are currently being studied for potential anti-cancer properties, including sea moss. While research is in its early stages, the 2024 Marine Drugs review points to reports suggesting that compounds found in sea moss—including fatty acids, carrageenan, and polysaccharides—have been shown in lab studies to have anti-cancer effects. One 2021 study published in Cancers focuses on a particular compound called fucoxanthin. In lab models, it was shown to trigger apoptosis (cell death) in colon cancer cells and prevent cancer cells from spreading. Other research, published in Frontiers in Oncology in 2023, suggests that a consistent intake of the anti-inflammatory phytochemicals found in marine products like sea moss may reduce the risk of cancer development.

Risks and Side Effects

As mentioned, sea moss contains iodine, which plays a vital role in thyroid function. But Shanta Retelny warns that overconsumption of iodine can cause thyroid problems. Similar to iodine deficiency, too much iodine can cause goiters and hypothyroidism. “[It] may increase the risk of thyroiditis (inflamed thyroid) and thyroid cancer,” as well, adds Brownstein. The recommended dietary allowance for iodine is 150 micrograms (mcg) for most adults. According to the National Institutes of Health, the maximum tolerable intake level of iodine for most adults is 1,100 mcg. Eating more than 286 grams of sea moss in one day could lead to health problems because it would exceed that limit, according to a 2020 study published in Environmental Science and Pollution Research.

Aside from potential iodine overdose, which can cause mouth burning, stomach pain, and a weak pulse, sea moss “may contain a high amount of heavy metals,” says Shanta Retelny. “As with anything, moderation is key.” According to a 2025 report in the Journal of Agriculture and Food Research, chronic exposure to heavy metals—such as arsenic, cadmium, lead, and mercury—is linked to serious health outcomes, including cognitive problems, heart disease, cancer, kidney issues, and liver damage. Given this potential contamination risk, Brownstein advises limiting sea moss intake to a few times a week rather than daily.

Theran adds that while sea moss is generally safe for most people when consumed in moderation, certain situations warrant extra caution:

• Thyroid conditions: Those with thyroid disorders should consult a healthcare provider before using sea moss due to its iodine content.
• Pregnancy and breastfeeding: It’s advisable to avoid sea moss during pregnancy and breastfeeding unless recommended by a healthcare professional.
• Allergies: Individuals with allergies to seafood or iodine should avoid sea moss.
• Medication interactions: Sea moss may interact with certain medications, such as those for thyroid conditions or blood thinners.

How to Shop for Sea Moss

Sea moss supplements are often combined with doses of anti-inflammatory turmeric or other health-boosting nutrients. For pure sea moss, look for dried or fresh red algae labeled “Irish moss” or “Chondrus crispus.” You can find it online or at some health food or supplement stores. The U.S. Department of Agriculture does not recommend a specific serving size for sea moss, so follow the serving sizes listed on your product label for the best results. “Iodine content may vary depending on the form of sea moss,” Brownstein adds. “Double check supplement or ingredient labels to determine an appropriate amount of sea moss to stay within the RDA for iodine.”

Want to Give Sea Moss a Try?

Here’s what our nutrition experts recommend.

How to Eat Sea Moss

“While there’s no established dosage, the recommended dose is no more than one to two tablespoons (four to eight grams) of sea moss per day,” Theran says. “It’s advisable to start with a smaller dose to assess tolerance.” You can take sea moss as a supplement or buy a prepared gel or powder to add to recipes, Brownstein says. “You can also prepare a sea moss gel by soaking [raw, dried] sea moss and blending it with water,” she says. “Sea moss may have a fishy taste,” she adds. But you can reduce some of the fishiness by soaking dried sea moss before using it.

From there, here are a few ideas on how to use sea moss:

• Blend a couple of tablespoons of sea moss into your favorite morning smoothie.
• Use sea moss to thicken broths and soups.
• Add sea moss gel to homemade ice cream as a binder.
• Stir a spoonful of sea moss into applesauce, pudding, jam, or pie filling.
• “You can even eat it straight from the jar,” Brownstein says. And if a sea moss recipe calls for sea moss gel, that just means dried sea moss soaked in filtered water overnight.

There is no research on how long sea moss gel will stay fresh in your refrigerator, so store leftovers at your own risk.

For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading: * Vitamins Nutritionists Don’t Take—So You Shouldn’t Either * The 6 Best Supplements to Lower Blood Sugar, According to Expert Doctors * 10 Foods that Thyroid Experts Avoid—and 3 that They Love * These 6 Small Seeds Pack in the Biggest Benefits for Your Health

Online threats target key climate diet report

Online threats target key climate diet report

M Hasan    5:33 AM   

A Major Scientific Update on Healthy and Sustainable Diets

A significant scientific update to one of the most influential food and planetary health reports in recent years is currently facing a coordinated misinformation campaign. The EAT-Lancet Commission, an independent scientific body collaborating with the prestigious British medical journal The Lancet, has released a major revision of its 2019 report on diets that are both healthy for people and the planet. This updated report emphasizes the importance of incorporating a diverse range of nuts, legumes, whole grains, fruits, and vegetables into daily meals while significantly reducing meat, dairy, and sugar consumption.

This message, which seems straightforward, has been widely accepted by global health and environmental experts. According to Johan Rockström, co-chair of the commission and director of the Potsdam Institute for Climate Impact Research, food systems account for roughly 30% of global greenhouse gas emissions. New research from over 35 countries across six continents highlights how integrating healthy foods into dietary guidelines, addressing food loss and waste, choosing local products, and adopting sustainable agricultural practices can reduce environmental stress and cut emissions by more than half. These changes could also prevent up to 15 million premature deaths annually.

"By uniting the latest science on health and climate, it shows that what we put on our plates can save millions of lives, cut billions of tons of emissions, halt the loss of biodiversity, and create a fairer food system," Rockström stated.

A Coordinated Campaign Against the Planetary Health Diet

Despite the widespread acceptance of the "planetary health diet"—which was cited over 10,000 times since its initial release in 2019—this message has not been well-received in online communities that promote meat-centered diets as natural, essential, and environmentally friendly. The original report faced a surge of misinformation on social media, including misleading or biased content that undermined its findings.

An investigation by the Changing Markets Foundation revealed that a "targeted and coordinated campaign" involving industry-friendly scientists, doctors, health influencers, journalists, and authors aimed to discredit the 2019 EAT-Lancet report and its sustainability research. Critics portrayed the report as "dangerous, elitist, and anti-science." Maddy Haughton-Boakes, a senior campaigner at Changing Markets, noted that much of the backlash initially appeared organic but was later found to be orchestrated.

She explained that "mis-influencers" used similar wording and hashtags like #Yes2Meat, #MeatHeals, and #ClimateFoodFacts to promote the benefits of meat consumption. With rising food prices and geopolitical instability, there are signs that this latest report may face similar resistance.

Social Media and AI Fueling Misinformation

Haughton-Boakes pointed out that the weakening of fact-checking mechanisms and safeguards against misleading information on platforms such as X, Instagram, and Facebook have contributed to the spread of misinformation. The rise of AI tools has further accelerated the distribution of fake news, deepfake videos, and convincing images.

Jose Henrique Bortoluci, a sociologist with the Paris-based Geopolitical Studies Group, and Emmanuel Guerin, a fellow at the European Climate Foundation, highlighted how the relative freedom of social media has created an environment where climate disinformation thrives. They emphasized that opportunistic individuals and groups have mastered the art of imitating expertise or undermining it through the rise of pseudo-experts and think tanks that discredit climate science.

In an email to DW, Bortoluci stressed the need for social media platforms to be regulated similarly to broadcast media and advertising. He argued that no individual or institutional effort can limit the spread of fake news unless platforms themselves take responsibility for tackling the issue.

Reclaiming the Emotional Narrative

Rockström expressed concern about the resurgence of misinformation and climate denialism but emphasized that the new report is equipped to withstand these challenges. He clarified that the planetary health diet is not a one-size-fits-all approach, countering a common misinterpretation of the 2019 report.

Walter C. Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, noted that the planetary health diet aligns with many traditional diets worldwide. To connect with people, the report will feature a series of images showcasing examples of this healthy meal plan on its website. This initiative aims to reclaim the "emotional narrative" that has been distorted by misinformation.

"[The pictures] make the case that this is not a deprivation diet that we're talking about," said Willett. "This is something that could be delicious, aspirational, and healthy."

Top Weight Watchers Cheeses!

Top Weight Watchers Cheeses!

M Hasan    7:31 AM   

Understanding Cheese and Weight Watchers

Cheese – a word that can make most food enthusiasts’ hearts skip a beat. But when you’re on a Weight Watchers journey, the thought of cheese can bring a mix of delight and apprehension. Fret not! In this ultimate guide, we’ll dive into the world of the best cheeses for Weight Watchers – delicious cheeses that align beautifully with the WW dietary guidelines.

Now, we live in a day where some will swear by the low-fat cheese and low-fat dairy options. It is for you to make your own decision on what works best for your healthy weight loss journey and your life. I do not prefer to do low-fat dairy; I will use extra points to have whole-fat dairy built into my WW Points allowance.

What Is Weight Watchers?

When starting a new weight loss program or diet change, consult a doctor or physician about personal health concerns. It is a good idea to have blood sugar levels, blood pressure, and hormones checked at a physical before and during being on the WW program.

New to Weight Watchers? Also known as WW, a weight loss program uses points assigned to food to track and lose weight. When you sign up, you take an assessment that will assign you a point value to eat daily and a weekly allowance. You can carry over 4 points from the day into your weekly budget, which is handy when you need more points.

I have been on Weight Watchers since 2011. They have had Points Plus Value, WW Smartpoints, Blue Plan, Green Plan, Purple Plan, WW Personal Points, and now Weight Watchers Points. The new Weight Watchers Simplified plan is the new program launched in November 2022, similar to previous plans like WW Smartpoints, with some color plans.

No matter the WW plan, it works to help you learn healthy eating habits. I have hit my lifetime goal weight several times but stopped following the plan and tracking, so the weight does creep back on.

Right now, you can head on over and sign up for Weight Watchers for $5 a month for the first three months.

Reasons You Should Have Cheese on Weight Watchers

Before we delve into the specifics, let’s clear up a common misconception: cheese is not your enemy in weight loss. Cheese can be a delightful ally when chosen wisely, offering a blend of protein, calcium, and other nutrients. It’s all about making smart choices that fit within your Weight Watchers points.

The Role of Cheese in a Balanced Diet

Cheese offers more than just flavor. It’s a powerhouse of nutrition. Rich in calcium, it supports bone health, and the protein in cheese aids in muscle repair and growth. Plus, the satiating power of cheese helps keep those hunger pangs at bay.

Nutritional Value:

Cheese is a fantastic source of essential nutrients. It’s rich in calcium, crucial for bone health, and provides a good amount of protein, necessary for muscle repair and growth. It also contains other valuable nutrients like vitamin B12, phosphorus, and zinc.

Satiety and Portion Control:

Cheese is high in protein and fat, which can help you feel fuller for longer. This feeling of satiety is vital in a weight loss program, as it can help prevent overeating and snacking on less healthy options. Moreover, the rich cheese flavor means that a small amount can be very satisfying, aiding in portion control.

Versatility in Diet:

Cheese is incredibly versatile and can be used in various dishes, from breakfast to dinner, including snacks. It can add flavor to salads, be a key ingredient in casseroles, or simply be enjoyed as part of a healthy snack with fruits or vegetables.

Adaptability to Preferences and Dietary Needs:

Cheese comes in many forms, from hard to soft, mild to strong. This variety allows individuals to choose types that suit their taste preferences and dietary requirements. For instance, those who prefer stronger flavors might opt for a small amount of blue cheese, while those who like milder tastes might go for mozzarella or cottage cheese.

The Best Cheese for Weight Watchers

Laughing Cow Cheese Wedges

• Points: 1-2 points per wedge
• Flavor: Creamy and spreadable, perfect for snacking
• Pairing: Great with whole grain crackers or veggie sticks

Available at Walmart, Amazon, and Target.

Feta Cheese

• Points: Fat-free feta is only 1 point per ounce.
• Flavor: Crumbly with a tangy kick
• Pairing: Excellent in salads or sprinkled over roasted vegetables

Available at Walmart, Amazon, and Target.

Cottage Cheese

• Points: Depending on the brand, 1-2 points per ½ cup
• Flavor: Mild and versatile
• Pairing: Pair it with fruit for a sweet snack or use it in savory dishes

Blend to make it high-protein sauce. Available at Walmart, Amazon, and Target.

Parmesan Cheese

• Points: Grated parmesan is 1 point for 2 tsp
• Flavor: Sharp and nutty
• Pairing: Perfect for grating over pasta or salads

Available at Walmart, Amazon, and Target.

Mozzarella (Part-Skim)

• Points: Shredded fat free mozzarella is a zero point food!
• Flavor: Mild and melts beautifully
• Pairing: Ideal for pizzas or caprese salads

Available at Walmart, Amazon, and Target.

Nutritional Information and Benefits of Cheese

Each of these cheeses brings a unique set of nutritional benefits. From the bone-strengthening calcium in Parmesan to the protein-rich nature of cottage cheese, incorporating these into your diet can aid in weight loss while ensuring you’re not missing out on essential nutrients.

Cooking Tips with WW Cheese

Don’t just think of sandwiches and crackers. Cheese can be a star in soufflés, a hidden surprise in meatballs, or a creamy addition to soups. Remember, while cheese is Weight Watchers friendly, portions still matter. Use a kitchen scale or measuring cups to keep your servings in check.

Recipes I Recommend Adding Cheese To:

Air Fryer Roasted Broccoli

This simple, healthy side dish could be enhanced with a sprinkle of Parmesan cheese, adding a nutty, savory depth while keeping the points low.

Weight Watchers Broccoli Slaw Salad Recipe

Feta cheese could be a delightful addition to this salad, contributing tanginess and creaminess without adding too many points.

WW Air Fryer Brussel Sprouts Recipe

A little grated mozzarella or Parmesan would complement the earthy flavors of the brussels sprouts, creating a delicious, WW-friendly dish.

Weight Watchers Air Fryer Tilapia Recipe

Pairing this with a light feta cheese salad could offer a refreshing and satisfying meal, balancing the mild fish with the bold flavors of the cheese.

FAQ

Can I Eat Cheese Daily on WW?
Absolutely! Just keep an eye on your portions and point allocation.

Which Cheese Has the Lowest Points on WW?
Cottage cheese, especially the low-fat versions, generally have the lowest points.

Are There Any Cheeses to Avoid on Weight Watchers?
Limiting high-fat cheeses like brie or blue cheese is best, as they are higher in points.

Ready to add some cheese to your WW-friendly recipes? Start experimenting with these best WW cheese options and discover how versatile and satisfying cheese can be on your weight loss journey! Remember, it’s not just about losing weight; it’s about enjoying the journey with flavorful, healthy choices.

Weight Watchers Collections to Checkout

Are you looking for Zero Point food ideas? Check out this list of all the Zero Weight Watchers points food.

Right now, you can head on over and sign up for Weight Watchers for $5 a month for the first three months.

These are easy Weight Watchers recipes made in my kitchen; most are kid-approved. Click on the name to be taken to them.

Recipes:

• Weight Watchers Instant Pot Recipes
• Delicious Low Point Soups
• WW Dinners For The Family
• Weight Watchers Air Fryer Recipes
• WW Dessert Recipes
• WW Pumpkin Recipes
• WW Brownie Recipes
• WW Casserole Recipes
• Weight Watcher Muffins
• WW Breakfast Recipes
• Weight Watchers Pizzas
• Weight Watchers Grilling
• WW Chicken Dinners

Shopping Guides:

• Best Weight Watchers Cereals
• Best Weight Watchers Tortillas
• Best Store-Bought Weight Watchers Salad Dressings
• Coffee Creamers
• Pure Protein and Weight Watchers
• Best Bread For Weight Watchers
• Best Protein Bars for Weight Watchers
• Ordering Coffee at Coffee Stands Guide
• The Best Homeworkout Equipment

Be sure to follow Cook Eat Go on MSN, Facebook, Instagram, and Pinterest, for all of our recipe posts. You can also grab her free e-book and get her emails.

Mediterranean Diet and Exercise Prevent Type 2 Diabetes, Study Shows

Mediterranean Diet and Exercise Prevent Type 2 Diabetes, Study Shows

M Hasan    10:14 PM   

The Power of Lifestyle Changes in Preventing Type 2 Diabetes

A recent study has shown that a combination of a lower-calorie Mediterranean diet, regular exercise, and professional nutritional support can significantly reduce the risk of type 2 diabetes in individuals who are overweight or severely obese, particularly those aged between 55 and 75. This research highlights the potential for lifestyle modifications to have a profound impact on public health.

Dr. Frank Hu, coauthor of the study and a leading expert in nutrition and epidemiology at Harvard T.H. Chan School of Public Health, emphasized that modest and sustained changes in diet and lifestyle could prevent millions of cases of type 2 diabetes globally. According to the findings published in the Annals of Internal Medicine, participants who followed a lower-calorie Mediterranean diet, engaged in moderate daily exercise, and received professional weight loss support experienced a 31% reduction in their risk of developing type 2 diabetes compared to those who only followed the Mediterranean diet.

Hu explained that this significant reduction is likely due to multiple factors, including improved diet quality, increased physical activity, and modest weight loss. Participants also saw a notable decrease in body fat percentage, particularly visceral adiposity (belly fat), and an improvement in their body mass index. These changes in body composition may have played a crucial role in reducing diabetes risk.

Christopher Gardner, a professor at Stanford University, initially found the study results "boring" because it was well-established that calorie reduction, a plant-forward diet with healthy fats, and exercise can help prevent type 2 diabetes. However, he later recognized the study's significance, noting that most people struggle to maintain these lifestyle changes over time. In contrast, the participants in this study demonstrated remarkable adherence to the program over six years, leading to lasting lifestyle changes.

Long-Term Support and Adherence

The study is part of a larger eight-year randomized clinical trial called Predimed-Plus, conducted in Spain. It involved 6,874 participants with body mass indexes ranging from 27 to 40, all of whom had metabolic syndrome—a condition characterized by high blood pressure, high blood sugar, altered cholesterol levels, and excess abdominal fat. Metabolic syndrome is a known risk factor for insulin resistance and type 2 diabetes, as well as heart disease and stroke.

Half of the participants were asked to follow a Mediterranean diet with a 30% reduction in calories, which equates to about 600 calories per day. They were encouraged to limit added sugars, refined breads and cereals, butter, cream, processed meats, and sweetened drinks. The diet included a higher proportion of healthy fats, such as extra virgin olive oil, along with balanced amounts of carbohydrates and protein.

Participants also engaged in 45 minutes of aerobic exercise daily, six days a week, alongside strength, flexibility, and balance exercises. This combination of dietary and physical activity changes was designed to promote long-term health benefits.

The Role of Professional Support

To ensure adherence, the intervention group received support from trained dietitians three times a month during the first year, followed by monthly group sessions and individual check-ins every three months for the remaining five years. This ongoing support helped participants maintain their lifestyle changes and achieve greater weight loss than the control group.

In contrast, the control group received monthly supplies of olive oil but only general nutritional and exercise advice twice a year. They did not have calorie restrictions, structured exercise programs, or specific weight-loss goals.

Understanding the Mediterranean Diet

The Mediterranean diet, often described as an eating style rather than a strict diet, has been associated with numerous health benefits. Studies suggest it can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. It emphasizes plant-based foods, whole grains, legumes, nuts, and healthy fats like extra virgin olive oil. Red meat is consumed sparingly, while oily fish rich in omega-3 fatty acids is encouraged.

Social interactions during meals and regular physical activity are also integral to the Mediterranean lifestyle. Eating with family and friends, mindful eating, and engaging in movement and exercise are key components of this approach.

Embracing a Healthier Lifestyle

Adopting a Mediterranean-style diet can lead to long-term health improvements. By focusing on whole, nutrient-dense foods and incorporating regular physical activity, individuals can enhance their overall well-being and reduce their risk of chronic diseases. With the right support and commitment, making sustainable lifestyle changes is not only possible but highly beneficial.

Six Healthy Foods That Taste Better Frozen, Including Spinach

Six Healthy Foods That Taste Better Frozen, Including Spinach

M Hasan    4:00 PM   

The Benefits of Frozen Produce for a Healthier Diet

Fruit and vegetables have long been recognized as essential components of a healthy diet. Whether it's the well-known "five-a-day" guideline or the growing trend of eating 30 different plants each week, fresh produce is widely seen as a cornerstone of good nutrition. However, in recent years, factors such as climate extremes, supply chain disruptions, and global market trends have made fresh fruits and vegetables less accessible. This has led to situations where produce is either too expensive, already spoiled, or simply unavailable on supermarket shelves.

In particular, certain vegetables like broccoli and cauliflower are now facing shortages in the spring due to an unusually mild autumn and winter, which caused crops to mature earlier than expected. This situation poses a challenge for maintaining a balanced diet, especially considering that only one-third of adults in the UK met the five-a-day requirement according to a 2024 report by the Office for National Statistics.

The Solution: Frozen Fruits and Vegetables

Despite these challenges, there’s a simple and effective solution that can be found just a few aisles away from the fresh produce section — frozen fruits and vegetables. These options not only offer convenience but also provide significant health benefits. Once harvested, fresh produce begins to lose its nutrients during transport and storage. In the UK, where over 47% of vegetables and 84% of fruits are imported, this nutrient loss is difficult to avoid.

Registered dietitian Nichola Ludlam-Raine explains that frozen produce is often picked at peak ripeness and frozen immediately, preserving more of its vitamins and antioxidants. “Fresh produce can spend days in transit and on supermarket shelves, during which time nutrients like vitamin C and folate can degrade,” she says. A 2015 study found that while the overall vitamin content between fresh and frozen produce is usually similar, some nutrients, particularly vitamin C, were higher in frozen items.

Six Foods That Are Better When Frozen

Here are six foods that are actually better for you when frozen:

Berries

Berries like blueberries, raspberries, and strawberries are rich in nutrients and fiber. Studies have shown that they have high antioxidant activity, which helps fight free radicals and reduce DNA damage. However, their seasonality makes them expensive when fresh. Frozen berries retain more of their vitamin C and polyphenols because they are frozen shortly after being picked. While defrosted berries may soften, they are still great in porridge, yogurt, and baking. Strawberries, on the other hand, tend to collapse when thawed, making them better suited for smoothies, compotes, and baking.

Spinach

Spinach is an excellent source of non-haem iron, folate, and various vitamins. However, its high water content means it can wilt quickly and spoil. Freezing spinach not only prevents this issue but also increases its nutritional value. Frozen spinach preserves more folate and provides a concentrated source of nutrients like iron and vitamin K. It’s ideal for use in curries, stews, and other cooked dishes.

Peas

Peas are one of the best examples of the benefits of frozen produce. Fresh peas can lose their sweetness and nutrients rapidly, while frozen peas maintain their vitamin C and B vitamins. They also retain their texture well after freezing, making them a versatile option for meals.

Sweetcorn

Sweetcorn freezes exceptionally well, retaining both its nutrients and texture. Freezing helps lock in antioxidants like lutein and zeaxanthin, which are important for eye health. These carotenoids act as filters for harmful blue light and help protect against age-related eye diseases.

Broccoli

Broccoli is a rich source of vitamin C and riboflavin (vitamin B2), which supports the nervous system and aids in energy production. Frozen broccoli often retains more vitamin C than fresh broccoli stored for several days. Additionally, studies have shown that frozen broccoli contains more riboflavin than its fresh counterpart. It should be cooked directly from frozen for best results.

Mango or Avocado

Tropical fruits like mangoes and avocados are often subject to seasonal fluctuations and transport issues. Flash-frozen tropical fruits are typically more nutritious than imported fresh ones, which are often picked underripe and lose nutrients during ripening. Riper fruits are easier to digest, allowing for better absorption of nutrients. Both mangoes and avocados are rich in vitamins C, A, and E, which protect cells from damage. Avocados, in particular, are best used in guacamole, dressings, and smoothies after thawing. Tropical fruits like mango, pineapple, and papaya are softer after thawing, making them ideal for smoothies, compotes, and sauces.

I Ate Cottage Cheese Daily for a Week—Here’s the Result

I Ate Cottage Cheese Daily for a Week—Here’s the Result

M Hasan    6:17 AM   

The Versatility of Cottage Cheese: A High-Protein Snacking Revolution

As spring approaches, the trend of high-protein snacking has taken off, especially on platforms like TikTok. Videos featuring cottage cheese have amassed over 265 million views, showcasing a variety of creative recipes such as cottage cheese toast and even cottage cheese ice cream. This dairy product is gaining popularity for its versatility and nutritional benefits.

Registered dietitian Crystal Scott emphasizes the adaptability of cottage cheese, stating that it can be incorporated into almost any meal. It can enhance scrambled eggs, making them creamier while boosting their nutritional value. The possibilities are endless when it comes to this simple dairy product.

During a week-long experiment, I found that incorporating cottage cheese into my daily routine was both satisfying and enlightening. The high protein content in a single cup of 1% cottage cheese provides 28 grams of lean protein with only two grams of saturated fat. This makes it an excellent option for those looking to maintain a balanced diet.

Dr. Guan highlights the benefits of cottage cheese, noting that it is a great source of protein and can easily be integrated into various meals. Its convenience makes it ideal for families and busy individuals who need quick, nutritious options.

The Power of Casein Protein

Cottage cheese is particularly rich in casein protein, which is known for being slow-digesting. This means it provides a sustained release of amino acids to muscles, supporting muscle recovery and immune function. Additionally, casein is high in glutamine, which further aids in these processes.

An associate editor from The Healthy @ Reader’s Digest shared her positive experience with cottage cheese. She uses it as a pre-workout snack, finding that it keeps her energized without the need for additional snacks. She also noted that it helps keep her full throughout the day, reducing the urge to snack unnecessarily.

Probiotics and Gut Health

Cottage cheese can also be a valuable source of probiotics, similar to yogurt. However, not all products contain probiotics, so it's essential to check the label. If the ingredients list cultured milk, it's likely that the product contains beneficial probiotics. These can support gut health and aid in digestion.

For those sensitive to dairy, the probiotic content of cottage cheese might offer unexpected benefits. One individual reported that consuming cottage cheese helped regulate her bowel movements, contrary to her initial concerns about dairy causing constipation.

Bone Health Benefits

Calcium is another significant nutrient found in cottage cheese. A half-cup serving provides 10% of daily calcium needs, contributing to strong bones. Incorporating cottage cheese into meals can be a simple way to boost calcium intake.

Creative Uses for Cottage Cheese

Beyond its traditional use, cottage cheese can be transformed into various dishes. Whipping it with peanut butter, honey, and cinnamon creates a delicious, high-protein snack. Similarly, mixing it with garlic, lemon, and chives results in a savory dip perfect for vegetables.

Considerations for Sodium and Fat Content

While cottage cheese offers numerous benefits, it's important to be mindful of its sodium and fat content. A half-cup serving of some brands can contain up to 750 milligrams of sodium, which is a significant portion of the daily recommended limit. Additionally, full-fat varieties may contribute more saturated fat, which should be considered for heart health.

In conclusion, cottage cheese is a versatile and nutritious option that can be enjoyed in many forms. Whether used as a snack, a meal component, or a base for creative recipes, it offers a range of benefits that make it a valuable addition to any diet.

37 Easy Low-Calorie Salads for Weekly Meals

37 Easy Low-Calorie Salads for Weekly Meals

M Hasan    4:00 AM   

A Variety of Salads to Satisfy Every Palate

Salads are a versatile and nutritious way to enjoy a wide range of flavors and textures. From classic green salads to more unique combinations, there’s something for everyone. Below is a collection of various salad recipes that cater to different tastes and dietary needs.

Green Bean Salad

This refreshing green bean salad offers a tangy twist with balsamic flavors that complement any meal or holiday gathering. It's a simple yet satisfying dish that can be enjoyed in 30 minutes, serving 16 people. The nutritional profile includes 77 calories per serving, with a balance of fat, protein, and carbohydrates. This salad is perfect for those looking for a light and healthy option.

Zesty Steak Salad

For a hearty and flavorful option, the zesty steak salad combines stir-fried steak with vegetables, offering a cozy kick. It can be customized with toppings like shredded cheese, croutons, mushrooms, or cucumbers. This recipe takes 20 minutes to prepare and serves 4 people. With 218 calories per serving, it's an excellent choice for a quick lunch or dinner.

Salad with Salmon

This low-calorie salad is ideal for those seeking a healthy and fast meal. It's easy to make after a long day at work, featuring salmon as the star ingredient. The recipe serves 2 people and has 265 calories per serving. The combination of salmon, vegetables, and a light dressing makes this salad both delicious and nutritious.

Almond Strawberry Salad

A vibrant and flavorful salad, the almond strawberry salad features strawberries and sliced almonds, making it a delightful addition to any meal. It's quick to prepare, taking only 10 minutes, and serves 4 people. With 75 calories per serving, this salad is a great option for those looking for a sweet and crunchy bite.

Twisted Eggs Benedict Salad

This unique salad offers a breakfast twist on a traditional favorite. It can be prepped overnight and dressed in the morning, making it a convenient option. The recipe serves 8 people and has 199 calories per serving. The combination of eggs, salad, and a creamy dressing creates a satisfying and indulgent meal.

Cauliflower Potato Salad

This innovative take on a classic potato salad uses cauliflower as a base, along with carrots, olives, and other surprises. It's a healthy alternative that serves 8 people and has 61 calories per serving. This salad is perfect for those looking for a lighter version of a traditional dish.

Chicken Taco Salad

This chicken taco salad is a versatile dish that can be used in various meals, including tacos, sandwiches, omelets, and enchiladas. It serves 6 people and has 143 calories per serving. The recipe is easy to prepare and can be customized with various seasonings and toppings.

Shrimp & Nectarine Salad

A refreshing summer salad, the shrimp and nectarine salad combines shrimp, corn, tomatoes, and nectarines with a tarragon dressing. It serves 4 people and has 252 calories per serving. This salad is perfect for a cool meal on a hot day.

Watermelon and Spinach Salad

This summer salad is a delightful combination of watermelon and spinach, offering a refreshing and healthy option. It serves 8 people and has 84 calories per serving. The combination of sweet watermelon and leafy spinach creates a balanced and tasty dish.

Shrimp Scampi Salad

Combining the flavors of shrimp scampi and fresh spinach, this salad is a favorite among families. It serves 4 people and has 201 calories per serving. The recipe is quick to prepare and offers a delicious and nutritious meal.

Cucumber Tomato Salad

This fast and fresh salad is a winner at every gathering. It serves 6 people and has 90 calories per serving. The combination of cucumbers and tomatoes makes for a simple yet flavorful side dish.

Marinated Tomatoes

These colorful low-calorie tomatoes are perfect for buffets or large gatherings. They can be prepared hours ahead and serve 8 people. With 93 calories per serving, this salad is a great option for any occasion.

Turkey and Pasta Ranch Salad

This easy pasta salad is loaded with fresh veggies and a classic ranch dressing that appeals to kids. It serves 6 people and has 256 calories per serving. The combination of turkey, pasta, and vegetables makes for a satisfying and healthy meal.

Green Salad with Shrimp and Wine Vinaigrette

This tasty green salad with shrimp is light and can be made with whatever vegetables you have on hand. It serves 5 people and has 277 calories per serving. The wine vinaigrette adds a nice touch of flavor to the dish.

Sesame Beef & Asparagus Salad

This meaty salad is wonderful at the start of asparagus season. It serves 6 people and has 160 calories per serving. The combination of beef and asparagus creates a hearty and flavorful dish.

Classic Cobb Salad

This classic salad is a favorite for its variety of ingredients and flavors. It serves 4 people and has 260 calories per serving. The combination of meats, vegetables, and a creamy dressing makes for a satisfying meal.

Heirloom Tomato Salad

This simple yet elegant dish is always a hit with guests. It serves 6 people and has 75 calories per serving. The variety of colors in the tomatoes adds visual appeal to the dish.

Spinach Salad with Warm Bacon Dressing

This comforting spinach salad with bacon dressing is a favorite in winter. It serves 4 people and has 280 calories per serving. The warm bacon dressing adds a rich and savory flavor to the dish.

Dill Garden Salad

This salad features a mix of fresh vegetables and a delicious dill dressing. It serves 6 people and has 75 calories per serving. The combination of vegetables and herbs makes for a refreshing and healthy meal.

Spicy Coleslaw

This coleslaw is a favorite for picnics and barbecues. It serves 8 people and has 34 calories per serving. The spicy dressing adds a kick of flavor to the dish.

Watermelon Tomato Salad

This eye-catching salad combines watermelon and tomatoes for a winning combination. It serves 18 people and has 33 calories per serving. The sweet and tangy flavors create a refreshing and healthy dish.

Italian Potato Salad

This simple-to-assemble potato salad is perfect for picnics and outings. It serves 10 people and has 170 calories per serving. The addition of other fresh vegetables allows for customization.

Radish Asparagus Salad

This fresh spring salad features lemon zest and mustard in the dressing, adding a punch of flavor. It serves 6 people and has 73 calories per serving. The combination of asparagus and radishes makes for a crisp and refreshing dish.

Feta Garbanzo Bean Salad

This quick garbanzo bean salad is a hit with crowds. It serves 4 people and has 268 calories per serving. The addition of grilled chicken or steak can turn it into a hearty main-dish salad.

Garden Tomato Salad

This tomato and cucumber salad is a favorite for its simplicity and freshness. It serves 8 people and has 92 calories per serving. The combination of tomatoes and cucumbers makes for a refreshing and healthy side dish.

Tarragon Asparagus Salad

This asparagus salad is drizzled with a light, lemony vinaigrette and tarragon. It serves 4 people and has 77 calories per serving. The combination of asparagus and tarragon adds a fresh and flavorful touch.

Cucumber and Red Onion Salad

This cucumber and onion salad is a great option for picnics or potlucks. It serves 4 people and has 31 calories per serving. The combination of cucumbers and onions makes for a simple and refreshing dish.

Strawberry-Blue Cheese Steak Salad

This tangy steak salad is a favorite among families. It serves 4 people and has 289 calories per serving. The combination of steak, strawberries, and blue cheese creates a unique and flavorful dish.

Pork Salad

This easygoing meal features healthful veggies, pork tenderloin, fresh herbs, and a warm soy dressing. It serves 2 people and has 229 calories per serving. The combination of ingredients makes for a satisfying and healthy meal.

Spring Pea & Radish Salad

This fresh spring salad is a welcome change from winter dishes. It serves 6 people and has 50 calories per serving. The combination of peas and radishes adds a crisp and refreshing flavor.

Asparagus Spinach Salad with Chicken

This salad is a favorite during the summer months, packed with fresh produce. It serves 6 people and has 267 calories per serving. The combination of asparagus, spinach, and chicken makes for a hearty and healthy dish.

Pork and Balsamic Strawberry Salad

This entree salad is a welcome sign of warmer days. It serves 4 people and has 291 calories per serving. The combination of pork, balsamic, and strawberries creates a unique and flavorful dish.

Nectarine and Beet Salad

This colorful mixed green salad features beets, nectarines, and feta cheese. It serves 8 people and has 84 calories per serving. The combination of ingredients creates a scrumptious and visually appealing dish.

Tuna Nicoise Salad

This classic French salad features veggies, potatoes, tuna, and eggs. It serves 4 people and has 327 calories per serving. The combination of ingredients makes for a hearty and flavorful meal.

Orange Chicken Spinach Salad

This salad features chicken, spinach, mandarin oranges, and red onion, tossed with a tangy vinaigrette. It serves 4 people and has 270 calories per serving. The combination of ingredients creates a refreshing and colorful dish.

Strawberry-Turkey Spinach Salad

This light and refreshing salad features fresh strawberries, yellow peppers, and baby spinach. It serves 4 people and has 260 calories per serving. The combination of ingredients makes for a visually appealing and nutritious dish.

Refreshing Shrimp Salad

This filling yet light salad features avocado, strawberries, and shrimp, with a variety of dressings to choose from. It serves 4 people and has 239 calories per serving. The combination of ingredients creates a refreshing and satisfying meal.

Low Calorie Salads FAQ

How can I make a filling, low-calorie salad?
To make a low-calorie salad more filling, start with a base of fiber-rich greens or chopped vegetables and then add in lean protein like grilled chicken, beans, tofu, or hard-boiled eggs. You can also bulk up the salad by adding hearty grains, roasted seasonal vegetables, a spoonful of hummus, or some healthy fat like avocado or nut butters.

What dressings are best for low-calorie salads?
Dressings made with lemon juice, vinegar, mustard, or Greek yogurt are some of the best low-calorie options. They’re easy to make at home and can be adjusted for dietary needs. For example, a classic vinaigrette with lemon juice, olive oil, and Dijon mustard adds brightness without adding extra calories and works with most salads. If you’re avoiding dairy, blend some tahini with fresh herbs and a little water to make a creamy, dairy-free dressing for richness and balance without needing yogurt or sour cream.

Can low-calorie salads include grains or pasta?
Yes, you can make low-calorie salads using grains and pasta, as long as you keep portions in check and balance them with plenty of vegetables and lean protein. Whole grains like quinoa, bulgur, or farro are fiber-rich and add a nice texture, making salads more satisfying without adding too many calories. For pasta salads, pair the pasta with crunchy veggies, herbs, and a light vinaigrette.

Top 19 Tips to Save Money on Plant-Based Shopping

Top 19 Tips to Save Money on Plant-Based Shopping

M Hasan    4:02 AM   

About the Experts

Bridget Wood is a registered dietician nutritionist and certified diabetes care education specialist with a private practice in Reno, Nevada. She also serves on the Advisory Board for Risely Health and acts as a diabetes coach with Your Diabetes Insider.

Beth Stark is a registered dietician nutritionist with a private practice in Harrisburg, Pennsylvania. She works with individual patients, brands, and organizations to create custom recipe plans and provide health and wellness guidance.

Erika Allen is the founder and CEO of Urban Growers Collective, an organization focused on community food security.

Sandra Zhang is a registered dietician nutritionist and pediatric dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. She specializes in treating weight management, hyperlipidemia, prediabetes, nutrient deficiencies, gastrointestinal conditions, and enteral nutrition.

Kelsey Lorencz is a plant-based registered dietitian in Saginaw, Michigan. She runs Graciously Nourished, a platform that prioritizes sustainable healthy eating habits, meal planning, and quick-and-easy recipes.

Dani Lebovitz is a registered dietician nutritionist, pediatric dietitian, and owner of Kid Food Explorers. She’s also a certified diabetes care education specialist and serves as a peer reviewer for several nutrition journals.

Toby Smithson is a registered dietician and senior manager of nutrition and wellness for the American Diabetes Association. She’s also the founder of Diabetes Everyday, an organization that supports diabetes management through nutrition and lifestyle.

JaLorean Hayes is a registered nurse, public health expert, and founder of Meal Maps, a platform that helps people manage health conditions through diet and nutrition.

Joan Salge Blake is an award-winning nutrition professor at Boston University and host of the nutrition and health podcast Spot On! She’s also a spokesperson for the Academy of Nutrition and Dietetics and author of several nutrition books.

Vandana Sheth is a registered dietitian nutritionist who specializes in plant-based and diabetes nutrition. She runs a nutritional consulting business in Los Angeles and is a Fellow of the Academy of Nutrition and Dietetics.

Highlights

There are many potential health benefits associated with a nutrient-dense, plant-based diet. However, it’s a misconception that plant-based or vegan diets are more expensive. Experts recommend being selective about which organic produce you buy and knowing when to buy canned or frozen. Shopping sales and using apps can help you significantly cut down on your grocery bill. If you’re looking to eat more plant-based foods, you don’t have to spend a lot of money. A vegan or vegetarian diet—or one simply that has more plants added to it—can be affordable if you know how to save money on groceries, and, in many cases, they can cost less than following a traditional diet. So yes, you can still eat plant-based on a budget.

“When people think of plant-based eating, they think they need specialized products,” says Bridget Wood, RDN, CDCES, a registered dietician nutritionist in Reno, Nevada. “But you can get the job done with things like beans, legumes, nuts, tofu, edamame, vegetables, fruit, and whole grains. These items are often more affordable than the packaged convenience plant-based foods and can be more nutritious as well.”

Think of it like this: You’re going to want a protein with dinner. Well, at FreshDirect, you can get turkey breast for $8.29 a pound or steak for a minimum of $10.99 a pound (and the price goes up considerably for more popular cuts)—or you can get 14 ounces of organic tofu for $3.69. The plant-based option costs significantly less.

Why Follow a Plant-Based Diet

Before we jump into how to save money on groceries, let’s talk about what plant-based eating means. Unlike a vegan or vegetarian diet, a plant-based diet may include some meat and animal products, as well as poultry and seafood. So you can be a vegan eater and follow a plant-based diet—or you can be a flexitarian on a plant-based diet. (A flexitarian diet leans towards plants without completely cutting out meat.)

Eating a plant-based diet simply means eating more plants, including plant-based protein. “Because a well-planned plant-based diet will include an overall abundant intake of powerful, health-protective vitamins, minerals, and plant nutrients, it offers many health perks,” says Beth Stark, RDN, LDN, a registered dietician nutritionist with a private practice in Harrisburg, Pennsylvania. “This includes a lower risk for chronic diseases like heart disease, diabetes, and certain cancers. A plant-based diet also promotes a healthier gut, thanks to a higher fiber intake.”

Of course, to get those health benefits, you need to eat balanced meals. Think of a protein (for instance, tofu, beans, nuts, or seeds), a healthy fat (such as avocado, olives, or olive oil), a whole grain (like brown rice, quinoa, or oats), and a vegetable or fruit at every meal. “A plant-based diet isn’t a healthier option and won’t deliver positive health benefits when it’s lacking in nutrient-dense foods,” adds Stark.

Now that we’ve gone over the whys of following a plant-based diet, let’s talk about how you can lower your grocery bill.

Tips to Save Money on Groceries

1. Plan around what will spoil first
   “Before shopping, always create your upcoming week’s meal plan to focus on fresh ingredients that are verging on the end of their shelf life and need to be used up,” says Stark. This step prevents you from buying duplicate ingredients that might go to waste, ultimately causing you to throw dollars right in the trash.

2. Buy in bulk
   “Shop in bulk, especially for dry goods or canned goods,” says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Research from the University of Massachusetts Amherst estimates bulk items, on average, come at about a 30% discount.

3. Batch cook whole grains
   “Prepare a big batch of your favorite whole grain, like super budget-friendly brown rice, at the beginning of the week to incorporate into quick meals like grain bowls, salads, casseroles, tacos, or stir-fries when you’re especially time-pressed,” says Stark.

4. Plan several meals with the same protein
   “If you have two to three meals or snacks that will use pinto beans, it’s easy to cook a batch on the weekend and use these throughout the week to create several different meals,” says Kelsey Lorencz, RD, a plant-based registered dietitian in Saginaw, Michigan.

5. Freeze produce
   Have extra cauliflower from salad prep or extra bananas that went brown too fast? Freeze them in freezer-safe zip-top bags. You can use them to make a plant-based breakfast or dessert.

6. Use the whole plant
   “Maximize your money and minimize food waste by finding creative ways to use every last bit of your produce!” says Dani Lebovitz, MS, RDN, CDDS, CDCES, a pediatric dietician and owner of Kid Food Explorers.

7. Start gardening
   “Plant a garden,” says Toby Smithson, RDN, CDCES, FAND, a registered dietician and senior manager of nutrition and wellness for the American Diabetes Association.

8. Avoid mock meats
   “Avoid using a lot of plant-based convenience foods such as mock meats and cheeses, as the price can be pretty hefty on these pre-packaged foods,” says Lorencz.

9. Choose protein strategically
   “Stick to the basics,” Zumpano advises. “Tofu is much less expensive than meat alternatives.” Mock meats and plant-based alternatives for animal products are pricey—but they’re also not as healthy as you think they might be.

10. Buy frozen and canned produce
    “For produce, check out the price of frozen versus fresh—it can be a significant cost savings,” Zumpano says.

11. Choose organic food wisely
    “Organic food is more expensive,” Zumpano says. Organic farms tend to have higher labor costs, more expensive farming methods, and produce less food—all of which drive up costs that fall onto you, the buyer.

12. Buy on-sale foods
    “One of the best bargains in the supermarket is to buy foods that are marked down in price,” says Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University and host of the nutrition and health podcast Spot On!

13. Shop around
    Need saffron or tofu? “Shop at ethnic markets to find better pricing—for example, Indian grocery stores for spices and Asian markets for tofu,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietician nutritionist and author of My Indian Table.

14. Find major savings using apps
    Many grocery chains today have their own apps, so you can check out prices ahead of time. These apps also offer insight into current sales and often have in-app exclusive deals based on what the store has an excess of at a given time.

15. Clean your pantry and fridge
    “Clean up your pantry or fridge,” Zhang says. Keeping your fridge and pantry tidy also helps prevent overbuying, as it’s easier to see what you have, so you don’t accidentally get duplicates.

16. Buy seasonal
    “When we shop produce in season, we get the benefits of fresher food at a lower cost,” Hayes explains.

17. Get a produce saver
    “Invest in a produce saver,” Hayes recommends. This can be in the form of specialty containers, storage bags, or ethylene gas absorbers.

18. Avoid costly food traps
    Spice blends can be pricey—and they often go bad before you finish using them. Make your own and use up ingredients like crushed red pepper and dried basil, for instance, when blending your own pizza seasoning.

19. Use local resources
    “SNAP (Supplemental Nutrition Assistance Program) helps low-income households afford groceries,” says Allen. “And Double Up Food Bucks matches SNAP dollars spent on fruits and vegetables at participating farmers markets and grocery stores.”

20. Produce Mistakes You Didn’t Know You Were Making
    There are common mistakes people make when choosing and storing produce that can lead to waste and higher costs. Being aware of these can help you save money and reduce food waste.

21 Smart Ways to Eat Healthy on a Tight Budget

21 Smart Ways to Eat Healthy on a Tight Budget

M Hasan    3:58 AM   

Expert Tips for Eating Healthy on a Budget

Many Americans are feeling the strain of grocery shopping on their budget, but there are easy ways to cut costs. Nutrition and food security experts say to get comfortable with meal planning and meal prepping. Look for products high in protein and fiber that will keep you feeling full for longer, and buy in bulk. There are also several apps available specifically designed to help you get healthy food at steep discounts.

When you’re feeling the squeeze of rising prices in your grocery bill, knowing how to eat healthy on a budget can seem like an obstacle course. Yet nutrition experts emphasize that you’re not alone. “The current food system can be hard to navigate,” explains Sandra Zhang, MS, RDN, LDN, registered dietitian nutritionist and pediatric dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. She explains that processed foods are engineered to be appealing instead of nutritious so that people will buy more. “Because these processed foods are sold at higher volumes, their production and distribution have been optimized to be more efficient, so they are cheaper and even more appealing to consumers.”

Still, even the prices of processed foods have gone up, says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. “I think all food is expensive,” Zumpano says. But she adds that it’s a bit of a misconception that you can’t eat healthy on a budget. “A pint of blueberries costs about the same as an eight-ounce bag of potato chips, [but] we seem to justify the chips more.” Simply replacing your unhealthy food options with healthy ones will at least keep your grocery bill about the same, she says. However, our experts offer some serious cost-saving advice that prioritizes healthy eating and your budget.

1. Plan Your Meals

Cooking more will help your budget, Zumpano says. She explains, “Pre-made, pre-cut, and pre-portioned foods are more expensive.” To be conscious of your health, budget, and time, plan your meals for the week in advance, says JaLorean Hayes MPH, BSN, RN, IFNCP, a registered nurse, public health expert, and founder of Meal Maps. Erika Allen, MA, PhD, is the founder and CEO of Urban Growers Collective, an organization focused on community food security. She recommends using apps or websites that help make meal planning a habit—such as Whisk or Budget Bytes—which have meal planning features, batch cooking ideas, and customizable filters for budget, time, and dietary needs. She also points to EatFresh.org for nutrition tips, low-cost healthy recipes, and resources for SNAP (Supplemental Nutrition Assistance Program)-eligible households.

2. Then Stick to Your Plan and Prep

“Make a shopping list of items in each food group beforehand to make sure you are including all the nutrients you need,” says Zhang. “This [also] decreases purchasing unnecessary items,” adds Hayes. “By making a list and sticking to it, you will buy only what you need instead of what looks good at the moment,” says Maya Rams Murthy, RD, MPH, the CEO and co-founder of Food Health Collective. “Incorporate using dinner leftovers for lunch the next day in your grocery list as well to cut down on the bill as well as food wastage.” Once you’re back home, meal prepping can be helpful for making food in bulk, cutting down costs in both money and time, says Zhang. “But meal prepping does not have to yield ready-to-eat meals,” she explains. “It can simply be prepping produce or protein foods beforehand,” she says, such as blanching and freezing vegetables in bulk.

3. Go for Frozen Vegetables

Fresh vegetables can be expensive—especially if they’re out of season—but frozen vegetables can actually give you more bang for your buck. Not only are they typically cheaper, but frozen veggies contain comparable vitamins and minerals when compared to fresh veggies. “Most of these foods are pre-picked, pre-washed, and sometimes cooked,” Zhang says. “Items like frozen fruits and vegetables, especially, help prevent unused foods from spoiling.” But while you’re browsing the frozen foods section, “Skip frozen vegetables that include a sauce or seasoning,” says Pam Nisevich Bede, MS, RD, CSSD, LD, a dietitian for Abbott’s EAS Sports Nutrition. “Often, you’re paying extra for salt and cheaply made sauces.”

4. Eat Oats for Breakfast

When it comes to eating healthy on a budget, oats are a go-to for a quick breakfast or even baking. “Oats are also a great source of beta-glucan, which is a fiber known to reduce cholesterol and improve cardiovascular health,” says Bede. This type of fiber in oatmeal is also known to have a strong effect on satiety, or how full you feel. That means your day with a hearty helping of beta-glucan can help keep you from splurging on a mid-morning snack to tide you over until lunch. “I often buy oats in bulk from the farmer’s market,” Bede says. “They’re high quality and inexpensive.” Many supermarkets also offer oats in bulk. Make life even easier by prepping overnight oats the night before.

5. Buy Nuts in Bulk

Nuts are another healthy food that cost much less if you buy them in bigger quantities. “Skip overly oiled and salted nuts, and instead buy nuts from the bulk section,” says Bede. “Nuts are a great source of heart-healthy fats and essential vitamins and minerals. Buy them whole and chop or prep on the fly for baking needs. Buying in bulk saves you much more money versus buying a few ounces at a time from the baking aisle.”

6. Buy Beans in Bulk, Too

“Both dried and canned beans are extremely inexpensive,” says Natalie Rizzo, MS, RD, an NYC-based registered dietician. Depending on the brand, a can of beans can cost less than $1—which can serve up to 15 grams of protein for less than 300 calories. Beans are rich in iron and considered of the best sources of plant-based protein. Beans and legumes like lentils are also much cheaper when you buy in bulk, especially if you get the dried versions, Zumpano says. Canned beans are often more convenient since there’s no preparation required—and while not as cheap as the dried versions, they can still be inexpensive if you get multipacks, she says. Beans and legumes are also great sources of minerals, vitamins, protein, and fiber, Zhang adds. And when added to your meal, that protein-fiber combo, in particular, means you’ll feel fuller for longer. This nutritional strategy is great for your wallet because fewer high-nutrient, satiating meals will be less expensive than many low-nutrient meals to keep your hunger at bay throughout the day.

7. Go Generic

Many snacks, whole-grain cereals, and even organic produce are available under the store brand. “These foods are held to the same national standards of major brand name products, which means that, nutritionally, they are equivalent in quality,” says Murthy. “Don’t pay more for pretty packaging.” Past research, such as one 2012 report, has suggested that generic products can save you up to 44%—and a 2022 report from Marketplace.org says, on average, store brands cost 30% less.

8. Shop Seasonal

Produce is not always the cheapest thing in the supermarket, but buying what’s in season makes it a great option for eating healthy on a budget. “In the summer, you can find watermelon, berries, and corn for a fraction of the cost of apples and kale,” says Natalie Rizzo, MS, RD, an NYC-based registered dietician. “Because those grow best in the summer, there’s an abundance of them, and they can sell them for cheaper.” Depending on the time of year, shopping seasonally also means you can buy local produce, like from a farmer’s market. These products tend to be cheaper since there’s less cost added on from processes such as shipping, packaging, and storage.

9. Opt for Ugly Produce

Often, if a piece of produce has a cosmetic deformity, the store won’t even put it out for sale. In fact, 2021 research from the Journal of Retailing and Consumer Services estimates that annually, 6 billion pounds of edible fruits and vegetables go to waste because they’re “ugly”—as in off-size, misshapen, discolored, or have other “cosmetic” issues that don’t impact the food’s nutritional value. What’s more, the research says that US merchants often sell this ugly produce for 30 to 50% less than its normal prices. “If you ask the grocer about the ugly produce, they may be willing to sell it at a fraction of the cost,” Rizzo confirms. “And there’s nothing wrong with it other than the fact that it looks different.” To make it even easier, there are services that buy ugly produce straight from the farm and resell it at a steep discount. Two great delivery options are Imperfect Foods and Misfits Market, which sell ugly produce as well as items like less popular cuts of meat and still-good pantry items with outdated packaging.

10. Look for Sales

It might take some extra work, but keep your eye out for special sales and coupons that give discounts on healthy foods. “Supermarkets have different weekly specials, and sometimes those prices are much lower than their competitors,” says Rizzo. “I suggest looking for sale signs in the store and buying the brands that are on sale.” This can even make your meal planning easier, Hayes says. Check out what’s on sale this week and use that to inspire your meal planning and prep while further increasing your savings.

11. Don’t Always Go Organic

“It’s more costly to produce and distribute organic foods, which is reflected in the price,” Zhang explains. While buying organic food can help you avoid unwanted pesticides or other chemicals, it’s unnecessary for certain produce, like bananas or avocados, that have a peel for protection. The Environmental Working Group (EWG) analyzes produce based on amounts of pesticide residue, and its “Clean Fifteen” also includes: Sweetcorn, Pineapple, Onions, Papaya, Frozen sweet peas, Asparagus, Honeydew melon, Kiwi, Cabbage, Mushrooms, Mangoes, Sweet potatoes, Watermelon, Carrots. On the other hand, the EWG’s “Dirty Dozen” includes foods most likely to be contaminated with pesticides. For the best cost savings, “buy only those foods organic,” says Murthy. “Also, if you’re into local farmers’ markets, chat up the actual farmer about their methods: Many farms are organic, even if they can’t legally claim it—it’s expensive to become certified organic.”

12. Grab the Bulk Grains

Foods like brown rice, quinoa, and popcorn kernels are whole foods that are often available in the bulk section of your favorite grocery store. “Single-ingredient whole grains are high in B vitamins, fiber, and other heart-healthy nutrients,” says Murthy. “Since they only have one ingredient and they are minimally processed, they are cheaper than foods like sugary, flavored oatmeal packets, or instant microwaveable popcorn.” Dried grains, while usually more affordable, can also be cooked in large quantities and frozen for meal prepping, Zhang says. Even starchy grains like pasta and bread can be frozen to extend freshness, she adds.

13. Order from the TooGoodToGo App

Too Good To Go connects consumers with local participating restaurants that offer food at a discounted rate to reduce waste. If restaurants have more food waste, eventually, that cost is passed to the patrons. But by using Too Good To Go, a restaurant is able to decrease its waste—which translates to consumers in a few ways. “The consumer is able to decrease their spending by purchasing the food at a discounted rate, which helps keep the prices steady for the future,” she says. “When using the app, just look for places that offer healthier items and avoid those that are only offering unhealthy alternatives like fried or fast food.”

14. Shop with Flashfood

Flashfood is another grocery app that offers food items up to 50% off their retail price. “Our most popular item is our $5 produce box, a 10-pound box of assorted fruits and vegetables,” explains Esther Cohn, Flashfood’s VP of Communications & Public Affairs. This is a great way to increase your produce consumption affordably—and you may get to try something new. “We call this the dragon fruit effect,” she says. “We’ve heard from many shoppers that they tried dragon fruit for the first time using Flashfood because they got one in their produce box.” The Flashfood app updates items daily based on what participating stores have available. “This means if you have ground beef on your list, but Flashfood has ground turkey 50% off, get that instead,” Cohn says. “These are products in surplus or items nearing their best-by date that would otherwise go to waste despite being perfectly good to consume.” If Flashfood doesn’t operate in your area, Cohn says to let them know. The app currently works with more than 2,300 stores in the U.S. and adds new stores to its platform daily.

15. Use Grocery Store Apps

Cohn also recommends checking to see if your local grocery store has an app. “Those typically offer app-exclusive deals that are just as worthwhile to take advantage of.” Zumpano adds that shopping around can really help lower your grocery bill—though you might need to make a few stops. But with a bit of strategic prep, you can use these apps to find the best deals for efficient, cost-saving shopping. For example, Costco has its famous $5 rotisserie chicken, while discount retailers like Aldi offer low-cost whole grain sides, Allen says. Both stores have apps you can browse to plan your shopping list around your budget.

16. Clean Your Fridge

Keeping your fridge and pantry clean helps you create meals with items you already have in your kitchen, Hayes says. “This will reduce what you need to purchase in-store and helps with spoilage.” It’s simple: when your fridge and pantry are clean and organized, it’s easier to notice that half-used bell pepper before it goes off. It also prevents overbuying since you can better keep track of what you actually need. According to the U.S. Department of Energy, keeping your fridge clean also: Ensures it’s running properly, promoting proper airflow and cooling; Clear away mold or bacteria that can spoil food faster; Prevent cross-contamination from spoiling or expired foods.

17. Don’t Shop Hungry

“Avoid shopping when hungry,” Zhang says. “One can experience more food noise if they go shopping for food on an empty stomach.” That means you’re more likely to splurge on items you don’t actually need. In fact, 2024 research published in Frontiers in Nutrition shows that people who shop when hungry are more likely to make impulsive, indulgent, and less healthy food choices. To put that into dollar amounts, a 2024 survey commissioned by the Dole Food Company found that, on average, hungry shoppers spend $26 more on a trip to the store than they would have otherwise.

18. Consider Alternatives for Pricey Items

“Eggs are a staple in many diets as they are considered a complete protein source,” Hayes says. “With the cost of eggs increasing, look into other protein sources that are not as expensive.” Things like chickpeas, black beans, and tofu are good options. “They are filling and are typically less costly.” Another cost-saving swap? Avoid buying marinated, flavored, or pre-seasoned foods, Zhang suggests. Marinate chicken or meat in bulk at home and freeze them in portions instead of buying pre-packaged flavored versions.

19. Buy Whole Foods

Along with pre-marinated foods, Zhang advises avoiding pre-made meals, salad kits, pre-cut products and meat, pre-cooked and peeled eggs, variety pack snacks, instant mixes like mashed potatoes, and single-serving items. “In general, when people are shopping and have limited time, that $3 head of lettuce and $2 tomatoes seems like a lot when the alternative is a pre-washed and packaged [salad] bag with croutons and a few carrot shreds for essentially the same price,” Allen says. We often just gravitate toward the packaged item out of convenience and the perception of cost-benefit. But whole food items go a lot further. “Buy whole carrots, broccoli heads, whole watermelon instead of the pre-cut, pre-washed versions—they tend to cost more,” Zumpano adds.

20. Grow What You Can

“Having your own garden for items your family tends to consume a lot can help with saving in the long run, but it is not something that is feasible for everyone,” Hayes says. “If you can have your own garden, great—but if not, purchasing from local growers and farmers can help with cost, quality, and the community.” But even if you can’t commit to a full garden, a little bit still makes a difference. “Right now, dandelions are in bloom—they are free and so good for you,” Allen says. So, instead of splurging on pricey microgreens at the store, she suggests adding dandelion leaves to your salad, “and the blooms can be dipped in a chickpea batter and sautéed in coconut or olive oil for a rich treat.”

21. Know What Local Resources Are Available

“Check with churches in the local area as well as food banks,” Hayes suggests. “Be on the lookout for community events that are posted on social media that are aimed at helping with food insecurity.” If you have kids, she says that some schools participate in programs with local food banks, such as the Feeding America BackPack Program. “These provide food for school-aged kids to take home on Fridays that provide nourishing meals over the weekends,” she says. “The 2-1-1 helpline can also assist with connecting to local resources like food pantries or nonprofits.”