Top Foods to Avoid and Embrace for Hot Flashes and Night Sweats

Top Foods to Avoid and Embrace for Hot Flashes and Night Sweats

M Hasan    7:17 AM   

Understanding Vasomotor Symptoms

Picture this: You're going about your day, when all of a sudden you become intensely hot, begin to feel flushed, and start to sweat. If you're approaching menopause, or are already in it, hot flashes and night sweats—also known as vasomotor symptoms (VMS)—can come on quickly, often accompanied by symptoms like heart palpitations, vertigo, anxiety, breathlessness, and more.

Hormonal therapies and lifestyle changes may help tame these menopausal symptoms, but one aspect of treatment that's often overlooked is diet. Here, learn about certain foods that may reduce the intensity and frequency of your hot flashes.

What Causes Vasomotor Symptoms?

Around 74 percent of perimenopausal women in the United States are affected by hot flashes and night sweaks. When you enter the menopausal transition, your estrogen levels begin to fluctuate drastically, interfering with your body's ability to regulate its temperature. A study presented at the 2022 North American Menopause Society Conference showed that while hot flashes and night sweats are both VMS responses to menopause, they are not the same thing. Both can interfere with sleep, but night sweats last longer and are more stressful.

Foods That Help Fight Hot Flashes and Night Sweats

While eating consistent meals throughout the day may help regulate vasomotor symptoms, here are some specific foods to try to reduce your symptoms:

1. Soy Foods and Natural Soy Products Isoflavone is a type of phytoestrogen—an estrogen-like compound derived from plants—and it's plentiful in soy. A small study published in 2023 found that postmenopausal women who followed a diet rich in soy, along with a low-fat vegan diet, saw their total hot flashes decrease by 79 percent and their moderate-to-severe hot flashes decrease by 84 percent. Those in the group who made no dietary changes experienced decreases of only 49 percent and 42 percent, respectively. Additionally, 59 percent of those in the soy group reported that they no longer experienced moderate or severe hot flashes at all.

I will recommend soy, and phytoestrogens in general, as a medicinal food almost. I don't know of any other foods that have that kind of effect. Try to include these in your daily diet, says Jenn Salib Huber, RD, ND, who was not involved with the study. Rule of thumb: The less processed the soy is, the more beneficial.

Overly processed soy products, such as protein powders, mock meats, energy bars, or sweetened soy milks and yogurts, often contain higher levels of salt, sugar, saturated fats, additives, and fillers. Minimally processed soy foods, such as the following, contain more healthful vitamins and minerals: * Tofu, miso, and tempeh * Soybeans and edamame * Soy milk * Soy nuts

1. Avocado, Almonds, and Other Vitamin E-Rich Foods Several studies suggest that vitamin E supplementation reduces hot flashes. One concluded that vitamin E reduced the incidence of hot flashes by nearly one-third of the base amount. Granted, this study was done using supplements, but it couldn't hurt to incorporate more vitamin E into your diet naturally.

Vitamin E may benefit your heart and immune system too. Consider the following foods: * Asparagus * Avocado * Almonds * Beet greens, collard greens, spinach * Mango * Peanuts and peanut butter * Red bell pepper * Sunflower seeds and sunflower oil * Wheat germ, safflower, and soybean oils

1. Plant-Based Foods Research shows that when it comes to hot flashes and night sweats, the more fruits, vegetables, nuts, and legumes you eat, the better.

Findings from the same study of postmenopausal women mentioned above suggest that a vegan diet improves VMS symptoms. It concluded that a dietary intervention consisting of a plant-based diet, minimizing oils, and daily soybeans significantly reduced the frequency and severity of postmenopausal hot flashes and associated symptoms.

If you want to try veganism, consult with a registered dietitian who can help you create a balanced, nutritious diet plan. If you can't manage veganism or vegetarianism, try to eat more low-fat and unprocessed foods. Recent reports have found that the intensity of VMS symptoms is associated with high-processed foods, saturated fats, and sugars in postmenopausal women.

1. Cold-Water Fatty Fish and Omega-3s Research has found that omega-3 supplementation has a positive effect on hot flashes, night sweats, and sleep quality in menopausal women. Another study reported that omega-3 supplements combined with vitamin E reduced hot flashes.

Unfortunately, there is a lack of research on foods (rather than supplements) and vasomotor symptoms, but nutritious food sources of omega-3 acids, such as the following, might be helpful: * Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines * Fortified foods, such as certain brands of eggs, yogurt, cereals, juices, milk, or soy drinks. * Check labels for added omega-3s; they may be listed as EPA or DPA, which are different forms of omega-3s.

Foods to Avoid During Menopause

Discover foods to avoid during menopause and some healthy alternatives for a smoother transition.

5 Foods to Avoid

If you want to lessen the intensity and frequency of VMS, try to avoid or limit these foods: 1. Processed Sugars, Such as Candy, Cakes, and Sweetened Drinks Too much sugar, or foods that break down into sugar, can cause a quick spike and drop in blood sugar. When your blood sugar drops, it can bring on a hot flash, particularly if you have diabetes.

Carbohydrates are the most likely to create that spike and drop. The rule of thumb is the more processed a grain, the more quickly it turns to sugar in your system. Fast influx of sugar means a quick rise in blood sugar followed by a steep decline, says Elaine Stern, a licensed acupuncturist and naturopathic practitioner in New York City.

1. Caffeinated Beverages, Such as Soda or Coffee While older studies have found that caffeine consumption is associated with a higher risk of hot flashes, especially during perimenopause (the transition phase right before menopause), newer research has yet to be published regarding this connection.

If you find that drinking beverages like coffee, soda, or energy drinks triggers hot flashes for you, it's best to limit or avoid these drinks to see if it improves your symptoms. Try other ways to increase your energy levels, such as taking quick walks or eating foods like whole grains, fibrous veggies, and nuts to avoid sugar crashes, says Stern.

1. Hot Beverages Another problem with your coffee habit is that the beverage is usually served at scalding temperatures. Hot chocolate or tea (or anything that causes your body temperature to rise) may trigger your system to overreact and bring on a hot flash. Instead, to avoid overheating, try iced herbal tea, seltzer, or cold water. If you do need to drink decaffeinated coffee, let it sit for a few minutes so that it's not piping hot, says Huber. Or opt for iced coffee instead.

2. Alcohol, Such as Red Wine Alcohol, red wine in particular, seems to trigger hot flashes, especially if it's consumed close to bedtime, says Huber. While studies on alcohol's connection to hot flashes have had mixed results, many women say that reducing their intake brought relief.

If you are dealing with VMS, it can't hurt to try eliminating alcohol from your diet to see if it works for you.

1. Chilis, Wasabi, Chorizo, and Other Spicy Foods Those salsa and jalapeño poppers may do more than set your taste buds on fire: Spicy hot foods can trigger menopausal hot flashes. That doesn't mean you have to eat blandly. Many restaurants can adjust the heat to your preference and tolerance. Or you can up your flavors with milder spices and seasonings such as basil, bay leaf, cardamom, Chinese five-spice blend, cinnamon, coriander, lemon balm, mint, oregano, rosemary, sage, thyme, and parsley.

The Takeaway

Hormonal therapy and lifestyle changes can help relieve menopausal hot flashes and night sweats, but your diet is important for relieving symptoms too.

Adding foods like soy, fatty fish, fruits, vegetables, nuts, and seeds may help tamp down your vasomotor symptoms during menopause.

Limiting or avoiding hot beverages, caffeine, alcohol, and spicy foods may also help prevent the onset of hot flashes and night sweats.

If you're unsure about what to eat to relieve menopause symptoms, reach out to a doctor or registered dietitian who specializes in hormonal changes to come up with a personalized meal plan.

Why Toddlers Refuse Food — and How to Respond

Why Toddlers Refuse Food — and How to Respond

M Hasan    6:21 AM   

Your toddler won’t eat? You’re certainly not alone. Many a parent scratches their head when their former champion eater suddenly decides to turn her nose up at the dinner (and lunch!) menus. Truth: You could be dealing with a food strike, which occurs when your little one used to have a steady appetite, but now refuses to eat much of anything, including her favorite foods.

“My little one is 18 months and the last week he has been on a food strike,” says What to Expect Community user lovebeingamomma888. “Won’t eat anything. Sometimes only eats one meal a day and it’s usually not much. He won’t even eat his favorite foods.”

Frustration is normal when you’re faced with a food strike, but know that most of the time when toddlers won’t eat, it’s pretty normal. Here’s more about why toddlers refuse to eat, what to do when it happens at your house and, if something seems amiss, when to call the doctor.

Why is my toddler refusing to eat?

There are several reasons why your toddler may be on strike when it comes to meals and snacks, including her budding independence and a need for fewer calories too. Here’s the scoop:

• She’s super busy
  Toddlers love to run, play, and explore — and with so many other exciting things to do, she’s probably not keen to take time out to eat. The bottom line: Her eating may be erratic now.

• … and willful
  Her budding assertiveness means you can serve her, but she’ll decide whether to eat.

• Toddlers are famous for pickiness
  Selective eating, food strikes and more are just a few of the phases you can look forward to your child going through. (Let's see, there's the "only beige food" phase, the "no foods that touch each other" phase, the "one food only" phase, just to name a few.) "My son use to be a good eater but lately just eats a few bites," says What to Expect Community user jaslyneh. "He does love to eat a lot of fruit, cheese, and Cheerios."

• A little is all it takes
  Don’t forget the "one meal a day" phase, which is normal too. In fact, toddlers actually need less to eat than you think (those tiny tummies fill up fast), and they probably eat more than you know. (A handful of Cheerios here and a few cubes of cantaloupe there add up!) The bottom line: If your child is thriving, she's probably getting what she needs each day.

• It could be the liquids
  Too many calories from milk or juice can definitely keep a toddler's tender appetite satisfied, leaving less room for the chicken stew you spent so much time preparing.

• Or the snacks
  If your toddler has lots of opportunities to graze between meals, that can have its effect come dinnertime.

• She may be teething
  Finally, find out if she's teething. Molars, which usually make a painful entrance between 13 and 19 months, can also stand in the way of a toddler and her interest in food.

What to do if your child refuses to eat

Keep a cool head if your toddler won’t eat and then try a few of these smart strategies:

• Go with the flow
  Toddlers usually need to give food a full examination (touching, mashing, sniffing) before tasting. Just be matter-of-fact about this picky process and mealtime won’t become mayhem.

• Start small
  Sometimes size matters. A mountain of food can overwhelm a little eater — causing her to give up before she's started. Keeping portions small will make it easier for her to navigate the plate.

• Come back with combos
  Some toddlers reject new foods because they're not bland enough. In that case, try adding a little bit of the new, more flavorful food to a blander one (for instance, add a touch of peas to her brown rice). And just so you know: Almost all kids outgrow ultra-sensitive palates.

• Make some dip
  Toddlers love to dunk their foods into gooey dips so consider serving guacamole with her red pepper strips, hummus, and bits of pita bread or a white bean dip for pieces of chicken.

• Offer choices
  Serve up two healthy options on the dinner plate and let her choose her destiny.

• Keep up your routine
  Stick to your regular meal- and snack-times, rather than offering food around the clock with the hope that you’ll entice your tot to open her mouth.

• Switch gears
  Sometimes even favorite foods suddenly get the ick treatment. If it happens, try serving it differently, or preparing it hot instead of cold, dry instead of with milk, as a finger food instead of spoon-fed, or with cheese instead of plain. These tweaks may prompt her to gobble it up!

• Fork it over
  Boost your toddler's budding independence and fine motor skills by giving her kid-size utensils. You might find that the novelty of feeding herself outweighs her impulse to reject her meal.

• Try family style
  Eating as a family may encourage your toddler to join in. Pass around a bowl of pasta with veggies and pesto or teriyaki salmon and brown rice, and your tot just might reach for a taste.

• Shop and cook together
  Hit the grocery store or farmer’s market and let your little one choose the fruit or veggies for lunch. And if she’s old enough, have her tear lettuce or stir muffin batter.

• Give it a break
  Simply take the rejected food away, and don't serve it for a while (unless it's asked for). In the meantime, offer nutritionally similar foods — if it's frozen waffles that have gotten the cold shoulder, serve pancakes. If it's yogurt, try cottage cheese. If it's apples, try bananas.

• Do bring it back with a twist
  When you return the rejected food to the menu, serve it with a different spin. Cereal for lunch instead of for breakfast. A peanut butter and jelly sandwich rolled up and cut into pinwheels instead of standard squares. Grilled cheese made with mozzarella instead of American.

• Don’t write off rejected foods
  What's off the menu today may be back on tomorrow, so don't give up. In fact, if a food strike is triggered by teething discomfort or a soon-to-appear cold, it may be back in favor once your little one is feeling like her usual self.

• Don’t rely on junk food
  It’s tempting to make only your kid’s favs or ply her with ice cream with the goal of getting her to eat something — anything — but this isn’t wise. Signing up to be a short order cook will allow the picky eating to continue and giving junk food regularly isn’t healthy. While you can't — and shouldn't — force your child to eat, you can make sure her plate is nutritious and nourishing.

• Try not to worry
  Your toddler's refusal to eat is usually temporary. As long as your child continues to gain weight and inches and remains healthy (aside from the usual colds) — and as long as her weekly total intake seems sufficient (don't look at each day in a vacuum) — there's little reason for concern.

• Don’t take it personally
  Just because your child rejects the food in front of her doesn't mean she's rejecting you. It's also not a reflection of your parenting (or cooking!) skills.

• Nix bargaining or bribing
  Promising extra cookies every time your tot deigns to swallow broccoli could serve to increase her craving for sweets even more.

• Change her seating — and keep it pleasant
  Has your toddler outgrown the high chair? She may be more willing to sit down for a meal if she doesn't feel confined, so consider a booster seat instead. And keep the scene low-key, quiet and free of distractions (like the TV or siblings playing nearby).

Is it normal if my child refuses to eat?

Yes, it’s normal for a child’s appetite to slump after age 1. In fact, a decreased appetite is to be expected at this stage of development. Your child is experiencing a normal slowdown in growth from her first baby year — and with it a need for fewer calories and food.

And keep in mind that it’s the rare toddler who loves everything at first bite. It often takes five, 10, even 15 attempts before your budding gourmand accepts (and swallows) a new food. If you’re concerned there’s just not enough getting inside her little mouth, you might keep a food log. Jot down everything she eats over the course of a week and then discuss it with the pediatrician.

When to call the doctor

If a closer examination of your toddler’s eating habits reveals an increasingly narrow diet, or one that’s missing a food group, talk with your child’s doctor to see whether giving her a daily vitamin-mineral supplement made for toddlers is a good idea. But you should definitely consult with the pediatrician right away if you notice any of the following symptoms:

• Unusual weakness, lethargy or fatigue
• Fever
• Prolonged irritability
• Weight loss

Your toddler’s eating habits can feel like you’re riding a roller coaster some days! But as long as your tot is eating well enough over the course of a week and you’re offering healthy choices, she should be fine. And as with many stages of childhood, know that this too shall pass.

How to Survive the Holidays on a GLP-1

How to Survive the Holidays on a GLP-1

M Hasan    5:38 AM   

Key Takeaways

For anyone taking a GLP-1 medication, overdoing it on rich foods at a holiday meal can raise the risk of side effects like nausea and bloating. Focus on eating slowly and mindfully, fill up your plate with protein and vegetables, and take just a small amount of carbs and high-fat dishes. If you're worried about being pressured to eat more by loved ones, a script prepared ahead of time can help.

Overeating is practically a holiday tradition in the United States. But if you're taking a GLP-1 drug, you may not be able to indulge with the same gusto. The tendency over the holidays is to not worry so much about diet and to overeat in general, says Mir Ali, MD, a bariatric surgeon and the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. But it's tougher to do what everyone else is doing when you're on a GLP-1 medication.

You can absolutely still enjoy holiday meals and gatherings when you're on a GLP-1 drug, Dr. Ali says—you just need to be strategic about it. Here's what he and other doctors who treat people on these medications recommend.

Why Big, Heavy Meals Might Not Mix With GLP-1s

There are a few reasons why holiday meals can be difficult when you're taking a drug like Ozempic, Wegovy, Mounjaro, or Zepbound. GLP-1 medications slow stomach emptying, so large or heavy meals can sit longer, says Rashika Bansal, MD, an assistant professor of endocrinology, metabolism, and nutrition at the Rutgers Robert Wood Johnson Medical School in New Brunswick, New Jersey.

Holiday foods tend to be richer, higher in fat, and served in bigger portions. That's exactly the combination that can worsen side effects, Dr. Bansal says. When you take a GLP-1 medication, you may feel full quicker, get bloated, or feel nauseous if you try to eat the way you did prior to starting the medication, says Raghuveer Vedala, MD, an assistant professor at the University of Oklahoma College of Medicine in Oklahoma City. If you choose the wrong foods or accidentally overeat, you could end up feeling uncomfortable, he says.

How to Approach Holiday Meals When You're on a GLP-1

Doctors say you can still enjoy holiday foods, but there are certain strategies to consider to make sure you stay comfortable.

Eat Slowly and Mindfully

Slow everything down, Dr. Vedala says. Eat smaller portions, take breaks between bites, and listen to your fullness cues. He recommends that his patients pause after eating half of their plate and see how they feel. If you're full, then go ahead and stop. If not, then try eating a little bit more, he says. You don't need to avoid the foods you love, but you don't necessarily have to finish the plate either.

Bansal, too, stresses the importance of eating mindfully, instead of grazing all day long, so you can enjoy your food and lower the odds of overindulging.

Fill Your Plate With Protein and Vegetables

When you're on a GLP-1 drug, it's best to fill your plate with protein and vegetables, according to Ali. These help to stabilize your blood sugar and are also satisfying, he says. Minimize carbohydrates and sugars, Ali adds. That doesn't mean you need to completely avoid foods like mashed potatoes or rolls. Instead, Bansal suggests adding small, intentional portions of these foods and savoring them. Think taste, not plateful, she says. This helps your stomach handle the meal better and keeps the rest of the evening comfortable, Vedala says.

Minimize Foods and Drinks Likely to Cause Nausea and Bloating

For people taking GLP-1s, some foods are more likely to lead to common side effects such as nausea, bloating, and even vomiting. High-fat dishes (gravies, creamy sauces, fried foods), heavy dairy, and sugary desserts are the most common triggers, Bansal says. These slow digestion even more and can amplify nausea or reflux in people on GLP-1 therapy.

Carbonated drinks and alcohol can make bloating worse, Vedala says. A little is fine—just avoid stacking all the triggers at once, he says.

Be Careful Around Alcohol

Alcohol often impacts you differently when you're taking a GLP-1 medication. Alcohol hits faster when you're eating less, and it can worsen nausea or dizziness, Bansal says. She suggests sticking to one drink (if you drink at all), sipping slowly, and avoiding sugary cocktails. If you drink alcohol, it's best to do it alongside food. Try to avoid drinking on an empty stomach, Vedala says.

Note: While research on alcohol is evolving, the Centers for Disease Control and Prevention says drinking less or not at all is better for your health.

What to Do if You Overeat or Feel Nauseated

If gut discomfort strikes, it's important to stop eating immediately and give your food a chance to move through your stomach, Bansal says. Sip water or ginger tea, take slow walks to relieve fullness, and avoid lying down, she says. After feasting, Vedala recommends eating tiny, bland meals for the rest of the day. If you start vomiting and can't seem to stop, or you feel miserably nauseated, Ali recommends calling your prescribing doctor. You may need to take anti-nausea medication to feel better, he says.

How to Deal With the Social Pressure to Eat When You're on a GLP-1

Ali admits that facing social pressure to eat more is a tough part of holiday meals. People bring lots of food and they want everyone to try what they've brought, he says. But just minimize the amounts that you try. Vedala stresses that you don't need to eat simply because others want you to. It's okay to say no, he says. You don't owe anyone an explanation.

If you're comfortable discussing your health, Bansal recommends being honest about how you feel. A simple script helps: "I love this, but my stomach fills up fast on my medication," she says. Most people understand. If you'd rather not discuss your health or medication, Bansal has a trick to try: Holding a beverage or small plate prevents unwanted pressure, if you do not wish to disclose, she says.

FAQ

Should you pause your GLP-1 for the holidays?
Doctors don't recommend doing this. Don't stop your medication without a medical reason, Bansal says. Pausing can cause appetite rebound and blood sugar fluctuations. The key is adjusting how you eat, not stopping the therapy. Vedala also recommends keeping this in mind: Stopping and restarting can actually make the nausea worse. If anything, staying consistent helps your body stay stable.

What if I forget my weekly GLP-1 dose while traveling?
It depends. If you're within a few days of your scheduled dose, just take it when you remember and then go back to your normal schedule, Vedala says. If it's been longer or you've missed multiple weeks, sometimes we restart at the prior [lower] dose. (If you're unsure about next steps, Vedala recommends contacting your healthcare provider first.)

Is there a specific Ozempic or GLP-1 holiday diet?
There is no special Ozempic or GLP-1 holiday diet. Just general principles that already work well with GLP-1s: smaller portions, lean proteins first, vegetables next, and rich foods in small bites, Bansal says.

Meet Our Experts

Emily Kay Votruba
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Emily Kay Votruba has copy edited and fact-checked for national magazines, websites, and books since 1997, including Self, GQ, Gourmet, Golf Magazine, Outside, Cornell University Press, Penguin Random House, and Harper's Magazine. Her projects have included cookbooks (Padma Lakshmi's Tangy Tart Hot & Sweet), self-help and advice titles (Mika Brzezinski's Know Your Value: Women, Money, and Getting What You're Worth), memoirs (Larry King's My Remarkable Journey), and science (Now You See It: How the Brain Science of Attention Will Transform How We Live, Work, and Learn, by Cathy Davidson). She started freelancing for Everyday Health in 2016.

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Author
Korin Miller is a health journalist with more than a decade of experience in the field. She covers a range of health topics, including nutrition, recent research, wellness, fitness, mental health, and infectious diseases. Miller received a double bachelor's in international relations and marketing from The College of William & Mary and master's in interactive media from American University. She has been published in The Washington Post, Prevention, Cosmopolitan, Women's Health, The Bump, and Yahoo News, among others. When she's not working, Miller is focused on raising her four young kids.

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Skinny Nutella Mocha Recipe

Skinny Nutella Mocha Recipe

M Hasan    3:54 AM   

The Skinny Nutella Mocha: A Sweet and Healthy Twist on a Classic

Nothing beats a good mocha, but what about a Nutella Mocha? This drink is the perfect treat for those with a sweet tooth. However, if you're looking for a healthier alternative without the added sugar, the skinny Nutella Mocha is just what you need. It’s packed with flavor, caffeine, and 30 grams of protein, making it an ideal choice for anyone following a healthy lifestyle.

This recipe uses a variety of ingredients that are not only delicious but also fit well into a weight loss or fitness plan. For example, I often use sugar-free syrups to add flavor to my coffee without the added sugar. These syrups are a great way to enjoy your favorite drinks while keeping your point count low.

What is Weight Watchers?

If you're new to Weight Watchers, it's a popular weight loss program that helps individuals track their food intake using a points system. When you sign up, you take an assessment that assigns you a daily point value and a weekly allowance. You can carry over 4 points from one day to the next, which is helpful when you need more flexibility.

I have been on Weight Watchers since 2011 and have seen several changes in the program, including the introduction of the new Weight Watchers Simplified plan. This plan is similar to previous versions like WW Smartpoints, with some color-based plans. No matter which version you choose, the goal remains the same: to help you develop healthy eating habits.

Weight Watchers Nutella Mocha Recipe

Here’s how to make a delicious and healthy Nutella Mocha:

• Jordan Skinny Syrup Mocha: Use any brand of sugar-free syrup that is mocha, but verify it is zero points.
• Hazlenut Sugar-Free Syrup: Adds a rich, nutty flavor to your drink.
• Cold Brew: I prefer using Wandering Bear cold brew coffee because it's convenient and doesn’t require brewing. You can also use espresso shots or decaf coffee if you prefer.
• Chocolate Protein Shake: I use a ready-to-drink protein shake, but you can also use protein powder if you prefer.
• Fat-Free Whipped Topping: Be sure to check the nutritional information as this can affect your point count.
• Chocolate Sprinkles: Optional, but adds a fun and festive touch to your drink.

For the full recipe and ingredients, visit Cook Eat Go.

What is a Proffee?

A proffee is a coffee drink that replaces creamer with a protein shake. You can use already flavored protein shakes like Salted Caramel, Chocolate, Peanut Butter Chocolate, or Mocha. Adding sugar-free syrups is a great way to customize the flavor of your coffee.

I love using the Pure Protein Ready to Drink shakes because they are only 1 Weight Watchers point and are also keto-friendly. Premier Protein Ready to Drink shakes are 3 WW Points, making them another excellent option.

How to Make a Nutella Proffee

Follow these steps to create your own Nutella Proffee:

1. Brew your coffee if needed.
2. Use a large cup, such as a Venti Starbucks cup.
3. Fill the cup with ice and pour in your protein shake.
4. Add your cold brew coffee, leaving room for whipped topping.
5. Pour or pump your Skinny Mocha Syrup and hazelnut syrup into your cup.
6. Mix with a straw.
7. Add optional whipped topping and sprinkles.

Weight Watchers Points for Nutella Mocha

The only thing with points in this recipe is the protein shake. Here are some of my go-to brands:

• Fairlife Chocolate Protein Shake – 3 Weight Watchers points per bottle
• Premier Protein Protein Shake – 3 Weight Watchers points per carton
• Pure Protein Protein Shake – 1 Weight Watchers point per carton

Protein Shake Recipes

I love using ready-to-drink protein shakes to make various drinks at home. They are easy to use and taste amazing. Some of my favorite recipes include:

• Root Beer Protein Shake
• Skinny Peppermint Mocha Shake
• Orange Creamsicle Protein Shake
• Skinny Pumpkin Spice Latte
• Skinny Mocha Latte

Ready-to-Drink Protein Shakes

If you don’t have a Costco, Amazon offers some of the best prices for these shakes. They come in 11 Fl Oz sizes and contain 30 grams of protein with only 1g of sugar. They have a creamy texture and are great for quick and easy meals.

Some of my favorite flavors include:

• Cinnamon Roll
• Root Beer Float
• Cafe Latte
• Chocolate Peanut Butter
• Pumpkin Pie
• Premier Protein Cake Batter Delight

If you're looking for other ways to get more protein, consider trying Premier Protein protein bars and cereals.

Weight Watchers Collections to Check Out

Are you looking for Zero Point food ideas? Check out this list of all the Zero Weight Watchers points foods. These are easy recipes made in my kitchen and most are kid-approved.

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

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.

Top Cat Food for Urinary Health Support

Top Cat Food for Urinary Health Support

M Hasan    2:59 AM   

Understanding Urinary Health in Cats

Urinary problems are among the most common health issues affecting cats, and they can range from minor and uncomfortable to life-threatening. In conjunction with your veterinarian’s guidance, the right cat food for urinary health is essential. Diet plays a vital role in supporting urinary tract health by helping cats maintain a proper pH balance.

Cats can be masters of hiding their pain and discomfort, so pet parents must pay close attention to signs and symptoms of urinary issues. Symptoms include, but are not limited to, frequent urination, bloody urine, and even urination outside the litter box after the problem has lingered. Without treatment, urinary blockages may turn into medical emergencies within hours.

Whether it’s urinary crystals, stones, blockages, or a urinary tract infection, your veterinarian should correctly diagnose the issue and provide treatment. In this guide, we’ll explore urinary cat food in both traditional and prescription formulas. Whether your cat has long-standing urinary problems or you are proactively managing things, understanding available options will help you make the best choice for your feline best friend.

Cat Food for Urinary Health: What Is It?

Cat food for urinary health is more than a fancy label; it’s designed to reduce issues that cause urinary problems in cats. Mineral balance, for example, is the foundation of urinary support. You’ve probably heard of the essential elements magnesium, calcium, and phosphorus. However, high levels of them may contribute to stone and crystal formation in your cat’s urinary tract and bladder. This is where problems begin.

Moisture and hydration are the most essential factors in urinary health, and for most cats, that means proper water intake. It’s always a good idea to monitor how much water your cat drinks, but as busy pet parents, that may not always be possible. Wet foods, which generally contain 75-to-80 percent water, help dilute urine and flush the bladder. Some cat food formulas slightly increase sodium to encourage drinking, but this should be closely monitored in cats with kidney or heart conditions.

Urinary diets may also help keep your cat’s urine on the acidic side, which is about 6.0 to 6.5 on the pH scale (your veterinarian can monitor this, and you can do so with specific urine strips at home). A pH reading in this range may help dissolve struvite crystals and prevent their formation. The right pH balance comes from the right ingredients, such as cranberry support, herbal ingredients, and natural acidifiers like DL-methionine.

Pro Tip:

Food is not a cure-all or complete preventative for urinary health in cats, which is why your veterinarian should closely monitor your cat.

Vetstreet’s Top Healthy Cat Food Choices for Mineral Balance

Best Overall for Urinary Health:

Tiki Cat Solutions & Mineral Balance Adult Chicken Recipe

Buy at PetSmart

Key Urinary Health Features Formulated for mineral balance support, the guaranteed analysis of Tiki Cat Solutions & Mineral Balance Adult Chicken Recipe reveals a maximum magnesium level of 0.15 percent and a maximum phosphorus of 1.4 percent, both of which may help reduce crystal formation.

The high level of 34 percent crude protein helps support overall adult cat health in this grain-free recipe. Scientifically balanced with vitamins A and E, it also contains omega fatty acids to support overall feline health.

Pros The low maximum magnesium content of 0.15 percent, compared to other standard dry foods, is ideal for urinary health. The formula is grain-free and high in protein, ideal for cat moms and dads who prefer a premium cat food. The kibble formula is easy for pet parents and great for cats who enjoy dry food. Deboned chicken is packed with essential nutrients cats need. Reviewed and recommended by Tiki Cat veterinary nutritionists. Rich in omega-3s and 6s.

Cons Dry food tends to have lower moisture than canned or wet varieties, but a topper can be added for more moisture. Some of the formula’s ingredients may have a higher carb content (such as chickpeas and peas), which may be a consideration for felines with metabolic risks. The guaranteed analysis of 1.4 percent phosphorus max is moderate; check with your veterinarian to see if this percentage is acceptable. (All cats are different).

Why It Made the List We chose this formula because it boasts a strong combination of features designed for urinary health in cats. While not a prescription food, this is a higher-quality dry food with controlled minerals in a grain-free formula.

Best Wet / High-Moisture Option:

Tiki Cat Luau Succulent Chicken in Chicken Consomme

Buy at PetSmart

Key Urinary Health Features Tiki Cat’s Succulent Chicken Recipe in Chicken Consomme contains non-GMO ingredients, is grain-and-potato-free, and has 70-to-80 percent moisture to support hydration and help dilute urine, which may reduce the formation of crystals. The lower mineral levels of 0.10 percent magnesium and 1.04 percent phosphorus are ideal.

Pros The wet formula may benefit cats with urinary issues, as this helps with hydration. The shredded chicken in broth is likely to appeal to even the most finicky cat. Grain-free and potato-free formula means minimal filler ingredients. Chicken is free of hormones and antibiotics.

Cons This is not a prescription formula. Even with more moisture than dry food, cats must still drink water if they also eat dry food. Some cats may not care for the flavor if they just don’t like chicken.

Why It Made the List The Tiki Cat’s Succulent Chicken Recipe in Chicken Consomme is species appropriate, has a controlled mineral foundation, and is high in moisture. We like that it does not require a prescription and that its ingredients are transparent. Many reviews indicate cats devoured the food and really enjoyed the taste, too, which is a bonus.

Best Dry Option:

Purina ONE +Plus Urinary Tract Health Formula

Buy at PetSmart

Key Urinary Health Features With real chicken as the first ingredient, every ingredient in the bag has a purpose. The Purina ONE +Plus Urinary Tract Health Formula is low in magnesium and may help reduce urinary pH. We like that it contains four antioxidant sources to support a strong immune system.

Pros Two important urinary health factors with lower magnesium and urine pH control. Combines urinary support and overall adult cat needs, like proper protein and immune/antioxidant support. Real chicken is ideal for most cats that enjoy it as a protein source. Veterinarian-recommended in an easy-to-serve kibble format.

Cons Like most dry foods, it has a lower moisture content than wet foods, so additional hydration is necessary. Exact mineral thresholds are not fully revealed (i.e., magnesium, phosphorus, calcium, and sodium). Contains corn protein meal, which may not appeal to some cat parents.

Why It Made the List The Purina ONE +Plus Urinary Tract Health Formula provides urinary support for cats without a hefty price tag or prescription. This is one of the few readily available dry foods for cats with urinary issues that promotes a healthy pH level while keeping magnesium levels in mind. Purina is a name that most pet parents know and trust, thanks to their extensive research in the pet food market.

Best for Picky Eaters:

BLUE Buffalo True Solutions Urinary Care Chicken Recipe

Buy at PetSmart

Key Urinary Health Features Formulated by veterinarians and animal nutritionists, BLUE Buffalo’s True Solutions Urinary Care canned food focuses on maintaining recommended urine pH levels and a controlled magnesium level in cats. The high moisture content of up to 78 percent helps promote hydration, which may help prevent urinary crystals.

Pros The wet texture is more ideal for urinary health than kibble aloe. Picky eaters may love the natural ingredients of real chicken, free of by-products. Contains no corn, soy, or wheat. No artificial flavors or preservatives.

Cons This is not a prescription diet, which may be required for some cats. There is no guarantee a finicky cat will consume this or any other food. Not highly available online, other than sources noted.

Why It Made the List This formula stands out by combining clinical urinary support with clean, natural ingredients, which is rare in the non-prescription world. The wet format promotes hydration while maintaining healthy urinary pH and mineral balance, but what sets it apart is its appeal to health-conscious pet parents seeking holistic options without sacrificing functional benefits for finicky cats.

Best Vet-Formulated / Premium Option:

Hill’s Prescription Diet c/d Multicare Stress Urinary Care

Buy at PetSmart

Key Urinary Health Features This veterinary diet requires a prescription and is clinically tested and formulated by Hill’s nutritionists and veterinarians to reduce recurrence of urinary signs by up to 89 percent. It is specifically designed to help dissolve struvite stones in as little as 7 days, though the average is 27 days. It may help promote a urinary environment in your cat’s bladder, reducing the risk of calcium oxalate or struvite crystals. The controlled levels of key minerals are ideal, too.

Pros Potassium citrate may help acidify urine and reduce crystal formation. Designed for lifelong feeding to cats suffering from urinary health concerns. Requires a veterinary prescription because it is a therapeutic strength diet. The 89 percent reduction in recurrence according to Hill’s is a strong point. Easy-to-serve kibble formula.

Cons Some pet parents may balk at the need for a prescription. A bit pricier due to its ingredients and veterinarian-recommended formula. It may not solve all urinary issues, including blockages and stone removal. Some cats may not find it palatable.

Why It Made the List This formula earns the Best Vet-Formulated or Premium Option designation for its combination of clinical research, veterinary endorsement, and proven results in managing urinary conditions. Further, Hill’s c/d Multicare represents the gold standard for cats with diagnosed or recurrent urinary issues, offering precise mineral control and urinary-specific ingredients backed by extensive clinical testing from a leading veterinary nutrition brand.

Best Budget-Friendly Option:

IAMS ProActive Health Urinary Tract Health Adult Dry Cat Food

Buy at PetSmart

Key Urinary Health Features Formulated to reduce urinary pH and promote feline urinary tract health, the IAMS Proactive Health Urinary Tract Health chicken formula is well-priced. It features DL-methionine for urinary acidification support and has chicken as the first ingredient.

Pros Widely available at most retailers and online. High-quality chicken protein from a trusted brand. Convenient dry format makes feeding easier. More affordably priced than others. Contains essential ingredients like calcium and potassium.

Cons It has a lower moisture content than wet food, which isn’t ideal for cats who don’t drink much water. Contains grains such as corn and rice. Does not explicitly disclose the specific mineral levels in each bag.

Why It Made the List This IAMS formula earns its place as the Best Budget-Friendly Option because it makes urinary support achievable for cat parents. It bridges the gap between everyday kibble and costly prescription diets by providing meaningful urinary-tract nutrition and gentle pH balance without the hefty price tag or veterinary authorization.

How We Selected & Evaluated Foods

We used the following criteria when selecting and evaluating each cat food for urinary health on our list: - Mineral content and balance - Ingredient transparency and quality - Moisture content and hydration support - Veterinary involvement or nutritionist input - Real-world feedback and reviews from pet parents - Price point - Accessibility - Need for a prescription or not - Palatability, even for finicky cats

Buyer’s Guide: What to Look For in a Cat Food for Urinary Health

Before you start your cat on a new food, for urinary health or otherwise, it’s always a good idea to speak with your veterinarian or veterinary nutritionist. Here are some other key points to look for: - Low Magnesium Levels - Balanced Urinary pH - Ample Hydration Support - Seek High-Quality Animal Proteins - Smart Sodium & Filler Choices - Transparent Formulas & Reliable Brands - Taste & Feeding Compliance

Pro Tip:

If your cat eats when you are away, consider using an in-home camera to monitor the behavior and the amount eaten.

Consider Prescription Diet

For cats diagnosed with stones, blockages, chronic urinary issues, or recurring infections, non-prescription diets may not be enough. Veterinary-prescribed formulas provide the precise mineral and pH control needed for accurate therapeutic results.

Feeding Tips & Best Practices

Be aware of these time-tested tips and best practices when switching or feeding your cat a diet for urinary health: - Gradual Diet Transition - Encourage More Water Consumption - Monitor the Litter Box

Pro Tip:

Take photos or video of your cat’s litterbox to show your veterinarian.

Caution & When to Consult a Veterinarian

Never second-guess things if your cat seems off, and keep in mind that a diet is not a cure-all for cats with urinary issues. For example, some stones need surgery, infections require antibiotics, and blockages demand emergency treatment.

If your cat strains to urinate, produces little or no urine, cries or is very vocal in the litter box, urinates outside of it, or you see blood, contact your veterinarian immediately. Male cats are especially at risk of life-threatening blockages within 24 to 48 hours.

Final Thoughts On Cat Food For Urinary Health

The right food plays a vital role in your cat’s urinary wellness in helping balance pH, regulate minerals, and support hydration to keep the urinary tract functioning smoothly. It may also reduce the risk of crystals, prevent recurrences, and keep your cat comfortable long term.

However, the best urinary health diet is the one your cat will actually eat every day. Consider their taste preferences, texture likes, health status, and your budget. Cats with a history of urinary issues have different needs than those without, so match the food to your cat’s individual situation. No two cats are alike.

Before switching diets, especially for cats with past or current urinary problems, consult your veterinarian. They can help identify the cause, recommend the right formula, and ensure the diet truly supports your cat’s health and comfort. Here’s to happy, healthy cats everywhere.

High-Protein Breakfasts Without Eggs

High-Protein Breakfasts Without Eggs

M Hasan    6:44 AM   

There's no denying the importance of getting enough protein for our hormones, metabolism, muscles, and overall health—especially first thing in the morning. Swapping your typical breakfast for a high-protein option can lead to more energy and longer-lasting fullness throughout the morning.

However, when it comes to high-protein breakfast ideas, many recipes seem to revolve around eggs. While I do enjoy a good omelet, there are only so many I can eat. Eggs are often the default in high-protein breakfasts, but that doesn’t mean you have to settle for another omelet every day. Think about options like a chocolate-peanut-butter protein smoothie, easy no-bake protein balls, or a vegan breakfast burrito. These alternatives prove that plant-based meals can be just as high in protein as traditional ones. If you're standing at the fridge wondering what to eat for breakfast without eggs, here are some great options to consider.

Why a Protein-Rich Breakfast Matters

Starting your day with a high-protein breakfast can be a game-changer. Not only does it help you feel full and satisfied until lunch, but it also supports steady energy levels, aids in weight loss, and keeps mid-morning sugar cravings at bay. Classic choices like scrambled eggs and cottage cheese are popular, but there are countless other ways to get your protein fix. Consider Greek yogurt parfaits, chia seed puddings, or a dollop of almond butter on whole grain toast. Adding healthy fats like olive oil or avocado slices can further enhance the meal’s staying power and digestive benefits.

Whether you prefer eggs, yogurt, or plant-based proteins, making protein the star of your breakfast is one of the healthiest and most delicious habits you can develop.

Understanding Protein Needs

Ever wondered how much protein you actually need in your breakfast? For most people, aiming for 20-30 grams of protein—about a quarter of your meal’s calories—is ideal. This amount helps kickstart your metabolism, keeps you feeling full, and supports muscle health. Your protein needs may vary depending on your size, activity level, and health goals. If you’re active or looking to build muscle, you might need even more protein in your morning meal.

The key is to enjoy a balanced diet with a mix of protein sources: lean meats, fish, eggs, dairy, and plant-based options all count. By making protein a priority at breakfast, you’ll set yourself up for a day of steady energy and fewer snack attacks.

Increasing Your Protein Intake

Looking to sneak more protein into your breakfast routine? It’s easier than you think! Try stirring a scoop of protein powder into your oatmeal or Greek yogurt, or use cottage cheese as a creamy base for fruit and nuts. Scrambled eggs with spinach and whole grain toast are a classic, but if you’re not eating eggs, you can also build a breakfast sandwich with lean meats and low-fat cheese for a satisfying start. For a plant-based option, load up on roasted vegetables and pair them with tofu, tempeh, or a sprinkle of chia seeds for a high-protein, low-fat meal. Even simple swaps—like adding nut butter to your toast or tossing extra seeds into your smoothie—can make a big difference in your protein intake.

Here are 20 no-egg breakfast ideas that are still loaded with protein:

1. Strawberry Kiwi Protein Smoothie Bowl
   
   This fresh and nourishing bowl is packed with 25 grams of protein from Greek yogurt, hazelnuts, and chia seeds. It also provides healthy fats and fiber to keep you full. You can add frozen peas for an extra protein boost without altering the flavor.

2. Lemon Blueberry Overnight Oats
   
   Prep this protein-packed recipe the night before and enjoy it in the morning. Chia seeds and protein powder provide the necessary protein, while adding nuts or seeds boosts nutritional value.

3. Avocado Toast with Harissa Almond Pesto
   
   This flavorful and nutritious toast features homemade pesto that adds both taste and texture. A food processor is needed for the pesto, but the result is worth it.

4. Chocolate Peanut Butter Vegan Protein Shake
   
   This shake tastes like a milkshake but is full of nutrients. Drizzle extra peanut butter on top for added flavor. It can serve as a complete high-protein meal.

5. Cottage Cheese Bowl
   
   Cottage cheese is a high-protein food that contains all essential amino acids. Top it with berries, granola, and honey for a delicious breakfast.

6. Vegan Chorizo Breakfast Tacos
   
   These tacos use a tofu mix that replaces traditional chorizo and offers a high-protein alternative. Add shredded cheese or a vegan alternative for extra flavor.

7. Sweet Potato Hash Protein Bowl
   
   This savory dish uses chicken sausages and veggies for a high-protein, nutrient-dense meal. Chicken sausage is a healthier alternative to pork or bacon.

8. Protein Chia Pudding
   
   Chia seeds are rich in protein, fiber, and omega-3 fatty acids. Soak them in milk for a decadent pudding that can be topped with various ingredients.

9. Tofu Scramble
   
   This vegan scramble is a great alternative to eggs. Customize it with different toppings for variety.

10. Maple Blueberry Turkey Sausage Breakfast Patties
    
    These patties combine sweet maple syrup, blueberries, and savory turkey sausage for a delicious and high-protein breakfast.

11. Green Protein Smoothie
    
    A vegan and dairy-free option, this smoothie blends almond milk, vanilla protein powder, chia seeds, banana, and baby spinach for a nutrient-packed sip.

12. Cottage Cheese Toast
    
    This quick and protein-packed meal can be topped with tomato, smoked salmon, avocado, or prosciutto.

13. Cauliflower Oatmeal
    
    This unique recipe combines rolled oats and cauliflower rice for a low-calorie, high-protein meal that's surprisingly delicious.

14. Easy No Bake Protein Balls
    
    These four-ingredient protein balls are perfect for busy mornings and can be prepped in advance.

15. Peanut Butter Protein Pancakes
    
    Fluffy and nutritious, these pancakes use ground flaxseed, peanut butter, and gluten-free oat flour for a healthy twist.

16. Vegan Breakfast Burrito
    
    This burrito features a tofu scramble that replaces eggs and is packed with fiber and protein.

17. Protein Yogurt Bowl
    
    Mix Greek yogurt with protein powder, peanut butter, and cinnamon for a creamy and high-protein breakfast.

18. Homemade Protein Bars
    
    DIY protein bars are a cost-effective and tasty alternative to store-bought versions.

19. Chocolate Beet Smoothie
    
    This velvety smoothie is packed with 32 grams of protein and is full of vitamins and nutrients.

20. Chickpea Pancakes with Avocado Sauce
    
    These fluffy chickpea pancakes are a savory twist on traditional pancakes and are packed with flavor and protein.

Cost-Effective Breakfast Options

Eating a high-protein breakfast doesn’t have to be expensive. Oatmeal with almonds or peanut butter, whole grain bread with peanut butter, and cottage cheese toast are affordable and filling. Frozen berries and veggies, beans, and lentils in bulk are budget-friendly options. Plant-based proteins like tofu and beans are not only nutritious but also cost-effective.

Key Takeaways and Next Steps

Making high-protein breakfasts a regular part of your routine can transform your mornings. By understanding your protein needs, finding creative ways to add more protein to your meals, and choosing cost-effective options, you can make breakfast work for your lifestyle and goals. Ready to take the next step?

Try out new recipes, experiment with plant-based proteins, or chat with a registered dietitian to fine-tune your protein needs.

Whether you're whipping up a breakfast sandwich, stirring up a bowl of oatmeal with fruits and nuts, or blending a protein-packed smoothie, there are endless ways to enjoy a protein breakfast that keeps you fueled and satisfied all morning long.

MEET THE AUTHOR
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.

READ KATHERINE’S FULL BIO

ABOUT THE AUTHOR
Madigan Will, Assistant Editor
As an Assistant Editor for The Everygirl, Madigan writes and edits content for every topic under the digital media sun. As the oldest of four siblings, she enjoys utilizing her big sister persona to connect and inspire readers—helping them discover new ways to maximize their everyday.

READ MADIGAN’S FULL BIO

What Dietitians Actually Order at Mexican Restaurants

What Dietitians Actually Order at Mexican Restaurants

M Hasan    5:50 AM   

Healthy Choices at Mexican Restaurants

When the craving for bold, spicy flavors and warm tortillas hits, skipping the stovetop and heading to a Mexican restaurant can feel like the best move. If you’re lucky, there’s a spot nearby that serves up crunchy tacos, sizzling fajitas, and the creamy guacamole you’re jonesing for. According to an industry report, there were more than 50,000 Mexican restaurants in the United States in 2024. That means chances are good you can find some authentic food near you quickly.

But if you’re concerned that your meal will stall your weight loss progress or set you back, you can relax. “I am a firm believer that no matter what your dietary restrictions or health goals are, you can find something on the menu at a Mexican restaurant to meet your needs,” says Mexican American nutrition expert Dru Rosales, RD, owner of MindFuel Performance in Houston.

As with any restaurant you visit, some menu items at a Mexican restaurant will be richer and not the best picks for weight management, but there are plenty of healthy options to choose from, too. Common ingredients you’ll find in many Mexican dishes — like lean proteins, vegetables, and beans — make these choices delicious and nutritious.

You can (and should!) enjoy a variety of foods across different cultures when watching your weight. If you’re looking for healthier food at Mexican restaurants, here’s advice from three registered dietitians to help you navigate the menu.

1. Tacos de Pollo al Carbón

“When eating at a Mexican restaurant, I look for anything labeled al carbón or a la plancha,” says Rosales. Those terms refer to the cooking method, with al carbón translating to “over charcoal,” and a la plancha to “on a metal plate,” so these foods will be grilled and not fried, saving you fat and calories.

Tacos de pollo (chicken) al carbón tends to be a good source of protein per serving, and if you ask for sour cream and/or guacamole on the side, these tacos won’t be as rich as some other items on a Mexican restaurant menu. Eating enough protein is a great way to help preserve muscle mass while feeling full and satisfied at mealtime.

“My favorites are tacos de pollo al carbón and camarones (shrimp) a la plancha with fresh corn tortillas,” Rosales says. These dishes typically have grilled onions and peppers, but if you don’t see them on the menu, ask to have them included. The additional veggies are a great source of vitamins C and A, antioxidants, and fiber. Increasing your daily fiber intake can have positive impacts on health and weight loss.

“Since most local restaurants [don’t] post calorie counts, I recommend using Chuy’s menu as a reference point for approximate calorie counts,” says Violeta Morris, RDN, a Mexican American from Columbus, Ohio, who is the founder of The Concierge Dietitian. Chuy’s is a chain that discloses nutritional information and is in the Lose It! app.

Opt for corn tortillas instead of flour, suggests Morris. A 6-inch corn tortilla has about 50 calories, while the same size flour tortilla can have up to 120 calories.

2. A Taco and Enchilada Combo

This dish at a fast-food Mexican restaurant includes two favorites: a taco and an enchilada. It should come in at less than 600 calories once you factor in beans and rice added to the meal. To make it lighter, ask for no sour cream and half the rice. You could also opt for a vegetarian version or shrimp to save calories. “It’s a good mix of protein and fiber, with just two tortillas, keeping it reasonable for portion control,” Morris advises.

3. Ceviche

Ceviche is often known as a South American dish that involves raw white fish or shrimp being “cooked” (marinated) in lemon or lime juices. If you see it as an appetizer at a Mexican restaurant, try it out for a ton of flavor and very few calories. It’s also rich in protein, which aids in satiety.

“Ceviche is probably one of the dishes I order the most at Mexican restaurants,” says Rosales. “I love to see how different restaurants prepare it, as it can contain different seafood varieties, spice levels, and fruits and vegetables.”

It is typically served with chips or crackers, but you can ask for a tostada instead — a corn tortilla — which can help with portion control if you know you’re one to fill up on chips, Rosales says.

4. Taco Salad With Grilled Chicken

It’s no surprise that our nutrition experts love a salad recommendation, but our pros suggest asking your server to hold the fried, crispy shell. You’ll find a variety of taco salads both at fast-food Mexican restaurants and in traditional sit-down places made with different proteins, dressings, and vegetables.

This menu choice gives you an abundance of vegetables, which are great for packing in the vitamins and fiber to help you feel full sooner and last longer, says Sandra J. Arévalo, MPH, RDN, a Rockland County, New York–based Columbian American who is a spokesperson for the Academy of Nutrition and Dietetics. Choose grilled chicken for less fat and fewer calories than ground beef. Request the salad not be tossed and ask for oil and vinegar on the side, Arévalo suggests.

“You’ll still enjoy all the flavors — lettuce, guacamole, tomatoes, beans, and your choice of protein,” says Morris. “I recommend grilled chicken and going light on the cheese. This makes for a well-balanced, lower-calorie meal that includes protein, fiber, and healthy fats.”

5. Carne Asada Tacos With Guacamole and Tortillas

Carne asada tacos are grilled beef tacos. They can be leaner than ground beef and are often prepared in marinades and with spices.

Keep in mind that many Mexican foods can be served with or in tortillas. Although delicious and filling, tortillas add carbohydrates and calories to any meal. “Try not to eat more than one to two soft corn tortillas per meal,” Arévalo says. Hard tortillas are usually fried, which will add more calories and fat than the soft ones.

She recommends pairing this dish with some guacamole, as avocado is a rich source of monounsaturated fats. These are the “good fats” that are helpful for brain health and heart health.

6. Chicken Fajitas

You’ll see sizzling chicken fajitas on a variety of menus — including American-style restaurants — and they can be a good, healthy pick that will fill you up with lean protein and veggies.

Since fajitas are usually grilled, they’re typically lower in fat compared to fried dishes. You could request that they be cooked in “light oil” if they are sautéed.

The protein from chicken, along with fiber-rich bell peppers and onions, can keep you full and satisfied, says Morris. “Stick to a portion of chicken about the size of a deck of cards — three ounces — and aim for half-cup servings of rice and beans.”

Tips for Eating Out at a Mexican Restaurant While Losing Weight

Keep these pro tips in mind before you arrive at your favorite Mexican restaurant for a healthy dining experience.

1. Alcohol Calories Add Up Quickly

It’s important to be aware that restaurant alcoholic drinks are often packed with calories. Some drinks can have up to 600 calories in one drink, says Arévalo. “The worst part is that we count the calories from the food, but usually skip counting calories from drinks. This makes it difficult to lose weight.”

Make a plan ahead of time for how much you’ll have. Limiting how much you drink is the best way to control calories from alcohol. The World Health Organization states that no amount of alcohol consumption is considered safe for our health.

2. Practice Portion Control

Many people believe that if a food is rich in protein, fiber, or healthy fats, they can eat large portions without worrying about calories or macros. Nutrient-dense beans and avocados, for example, are “staples in Mexican foods, but they still need to be eaten in moderation,” says Arévalo. Overeating any kind of healthy food isn’t helpful for reaching weight loss goals.

Remember, as with any restaurant you visit, don’t feel like you have to finish everything on your plate. Ask for a to-go container once your meal arrives, so can put some aside for later and aren’t tempted to keep digging in when fullness signals start to show.

In general, restaurant meals tend to be less healthy than similar versions of home-cooked meals. That’s likely due to larger portions as well as sugar, fat/oil, and other higher-calorie ingredients to make the food taste delicious.

3. Request a Smarter Sauce

Some Mexican dishes are topped with rich sauces like sour cream–based crema or queso, Morris says. “For a lighter option, choose salsas made with tomatillo, tomato, or mole, which can significantly reduce the total calorie load without sacrificing flavor.”

4. Skip the Chips Basket

It’s a nice gesture when the server places a basket of chips and salsa in front of you after you sit down, but if you’re trying to maintain or lose weight, our nutrition pros suggest skipping the chips and salsa at the start of your meal.

“While it depends on the restaurant, just 10 tortilla chips can contain about 150 calories — and it’s easy to eat far more than that before your main dish arrives, often consuming up to 500 calories unintentionally,” says Morris.

Skipping the chips can help you avoid excess calories, and can prevent you from filling up and ruining your appetite for your meal.

5. Plan Ahead

It’s always best to check out the menu ahead of time and think about what you’ll eat. That way, your mind will be made up when you arrive at the restaurant and you’ll have a rough estimate of the nutrition details if they’re available.

Chain restaurants such as Taco Bell and Chipotle provide nutritional information for their meals, which makes figuring out calories and macros easy, but if you’re eating at a local restaurant, it isn’t so simple. You can use the Lose It! app to guesstimate.

The Wrap-Up

There are plenty of healthy options at Mexican restaurants, whether you’re visiting a sit-down establishment, ordering delivery to your front door, or stopping at a fast-food chain. Remember to look for lean proteins, grilled shrimp and chicken, salsa, beans, fresh vegetables, and lighter sauces over cream-based options. Keep higher-calorie foods like cheese and chips in check.

By doing a little research ahead of time — like saving this article for the next time you’re dining out at a Mexican restaurant, or opening the Lose It! app — you’ll be setting yourself up to make better food choices.

Download Lose It!

The Power of Color in Your Restaurant

The Power of Color in Your Restaurant

M Hasan    5:33 AM   

The Power of Color in Restaurant Design

Have you ever walked into a restaurant and instantly felt energized or relaxed? It’s not magic — it’s color. The palette you choose for your restaurant’s design can have a powerful effect on your guests, shaping their mood, appetite and even how long they stay. Whether you’re starting a restaurant or refreshing your current space, the right color scheme can help you create an atmosphere that looks great and enhances the overall dining experience.

How Color Choices Impact a Restaurant

Color can impact your restaurant in several ways — some unexpected.

Bringing in new customers:
Attracting customers to your restaurant is every proprietor’s goal, but many don’t realize just how powerful color can be in shaping perception and behavior. “Color can be used to attract customers,” explained Allan McNabb, founder of Image Building Media. “Bright, bold colors are more likely to get attention than soft, muted tones.”

Sharing your restaurant’s theme:
Color also communicates what your restaurant represents, since certain shades are closely tied to emotions and even lifestyles. “For example, if you have a lot of reds and oranges in your restaurant, it might be because you want to create an atmosphere of celebration or excitement,” McNabb noted. “If you have bright greens, yellows and blues on your menu, however, this might indicate you’re trying to attract health-conscious customers by using these colors.”

Affecting time spent in the restaurant:
Beyond setting the mood, color can influence how long guests linger, which directly affects restaurant profitability. In fact, research on color psychology shows that visual cues shape how people feel, make decisions and perceive value, especially in food and hospitality settings. Thoughtful color choices can subtly encourage guests to stay longer, order more and form positive impressions of your brand. In contrast, certain hues can create a sense of urgency, prompting quicker visits and faster table turnover.

What Color Categories Mean

Here’s how different color families shape the dining experience:

Warm colors:
Shades of red, orange and yellow tend to make a space feel lively and inviting. They can subtly encourage appetite and create a sense of motion — perfect for quick-service spots that rely on fast turnover.

Cool colors:
Blues and greens promote calm and mindfulness, encouraging guests to relax and savor their meals — a perfect fit for fine dining or upscale eateries where longer visits mean higher check averages.

Neutrals:
Whites, beiges and grays convey sophistication and versatility. They provide a timeless backdrop that works year-round and helps smaller dining areas feel open and inviting.

Color combinations matter just as much as individual shades. Accent tones can inject personality, highlight key areas or balance stimulation and relaxation throughout your space.

Here’s a quick reference for how color groups influence perception:

• Neutral:
  Whites, tans and light grays can convey cleanliness and simplicity.

• Earthy:
  Greens and browns suggest natural, organic and sustainable dining.

• Deep:
  Blues, purples and blacks evoke sophistication and premium positioning.

• Bright:
  Yellow and bright red generate energy and attract attention.

• Warm:
  Dark red, orange and brown create comfort and a sense of traditional hospitality.

“Color subtly influences customers’ emotions, which is a significant driver of decision-making,” said Kevin Huang, CEO of Ambient Home. “Knowing this, it makes sense to understand which colors create certain feelings and use them thoughtfully in the right areas of your restaurant.”

How to Use Color in Your Restaurant

Strategic color implementation across all customer touchpoints — from digital menus to plate presentation — creates a cohesive brand experience that drives both satisfaction and sales.

Menus:
Color psychology on menus directly affects ordering behavior and average check size. Instead of relying on arbitrary percentages, research shows that menu items displayed with higher color saturation are perceived as fresher, tastier and more desirable, leading to stronger purchase intent. Applying this insight, you can use warm accent tones, like red or orange highlights, to draw attention to signature entrées or premium dishes. Cooler hues, such as blue or green, meanwhile, work well for lighter fare or vegetarian options by creating a sense of calm and balance.

When it comes to color, it isn’t just about setting a mood, according to branding expert Brandon Wilkes, head of SEO at M3.agency. It can also be a strategic tool to highlight specific dishes or specials. Wilkes suggests using pops of color, such as red text for a particular menu item, to subtly grab diners’ attention and make them more likely to order it.

Plating:
Visual presentation directly affects how diners perceive value. In other words, presentation is everything. Research shows that the way food is plated can meaningfully influence both how much guests enjoy it and how much they’re willing to pay. In one Oxford University study cited by Le Cordon Bleu, diners rated identical salads on plates with artistic color contrasts as up to 18 percent more appealing and were willing to pay more for them compared with plain presentations.

Don’t be afraid to get creative and colorful when plating. Picture a vibrant sauce on a plain plate or a handful of fresh herbs that make the dish pop. Those color choices don’t just make food prettier — they help tell your restaurant’s story.

“Color can be used to create a cohesive look or to add a personal touch to table settings,” Wilkes said. “For example, using a specific color scheme for the tablecloths and napkins can create a polished look, while adding a colorful table runner or placemats can add a bit of personality.”

Decor:
Small restaurant color design calls for thoughtful execution. Following the 60-30-10 rule (60 percent dominant color, 30 percent secondary and 10 percent accent) helps create visual balance without overwhelming limited square footage.

White walls are a popular base for their clean, airy feel, but don’t be afraid to layer in decorative elements that add depth and personality. Add personality with artwork that reflects your brand image, a few cheerful plants that bring in nature, or a standout piece that ties your color palette together. Remember, color isn’t about covering every surface: It’s about using thoughtful accents to tell your restaurant’s story and create an atmosphere guests remember.

Best Practices for Using Color

Understanding the basics of color psychology can help restaurant owners make smarter design decisions that match their brand and appeal to their ideal guests.

Know what colors to avoid:
Some colors can actually work against your restaurant’s success by dulling appetite or creating the wrong emotional tone. For example, cool tones like blue and purple tend to suppress hunger, so they’re rarely used in dining rooms, branding or plate presentation. Likewise, overly bright or neon shades, such as intense yellows, oranges or greens, can overwhelm guests and make the space feel chaotic or rushed.

Rosalin Siv, former chief branding officer for Just Salad, cautioned that restraint is key. “We avoid using high-energy colors, such as orange, red, neon colors, etc., as they vibrate to the eye and can be unsettling, especially with food,” Siv explained.

There’s also a scientific reason behind that advice. Neuroscience research shows that highly saturated hues can activate stress responses in the amygdala, the brain’s emotional center, which may reduce guests’ sense of comfort and even affect their likelihood to return.

Know how to break the rules:
Like any good design rule, there are times to bend it. Some brands successfully use colors that typically go against convention and make them work beautifully.

Take Just Salad, for example. The company uses navy blue in its logo to convey calm professionalism while standing apart from the many competitors that rely on green. “We [used] a saturated navy blue for our logo to further differentiate ourselves from our competitors that use a lot of green,” Siv noted.

Another standout is The Taco Stand, a taqueria inspired by the vibrant taco stalls of Tijuana. Founder Julian Hakim said bold color is central to the brand’s energy. “Vibrant and lively colors paint a ‘fun’ place image in someone’s mind,” Hakim explained. “The Taco Stand intends to recreate what it feels like to eat in Mexico at a taqueria. It’s casual, vibrant and fun.”

The takeaway? Knowing when and how to break the rules can help take your restaurant to the next level. When color choices are deliberate and tied to your brand story, they don’t clash; they connect.

Know what colors work well:
The best restaurant color schemes balance psychology with practicality. Lighting, space size and upkeep all matter just as much as the emotional effect of color itself.

For Just Salad, that balance started with calm, timeless tones that reflect its health-focused menu. “Classic colors will be timeless and elegant — soft whites, grays and taupes make for a good base, and then you can add one or two fun colors as an accent for contrast,” Siv explained. “We strategically [used] calming colors (gray and taupe interiors) to offset the ordering experience, which during the lunch rush can be hectic.”

Choosing the right mix isn’t just about style; it’s about how your space feels and functions when it’s busy. Subtle, neutral bases paired with thoughtful accents help keep the environment welcoming and cohesive, no matter how fast the pace gets.

Think about your brand:
Brand consistency across every touchpoint — from storefront design to social media — helps customers recognize and trust your business. It can also pay off: According to Marq’s State of Brand Consistency report, 68 percent of organizations say brand consistency has contributed to 10 to 20 percent of revenue growth.

To make the most of your brand identity, set a clear goal for how you want guests to feel, and let your design, color and layout choices support that emotion. As you plan your restaurant’s look, keep in mind that color should complement the experience, not dominate it. “There’s a line to be drawn,” Hakim cautioned. “You can easily overdo it and saturate a place with unnecessary images and colors, which will lead to a place feeling like they tried too hard and have no concept at all.”

Modern restaurant branding extends well beyond the walls of your dining room. Make sure your color palette carries through to your digital menus, mobile app and delivery packaging so guests have a seamless experience no matter where they interact with your brand.

A big part of that consistency comes from repetition. Use the same set of complementary colors across your website, social media, signage and logo so those hues become instantly recognizable. Some of the best restaurant point-of-sale systems even let you customize interface colors for online ordering or tabletop checkout, another subtle way to reinforce your brand identity.

Consider other factors:
Successful restaurant design goes beyond color. It brings together lighting, acoustics, spacing and even scent to create a multisensory experience that reinforces your brand promise.

“Your surroundings play a big role in how you feel. Being in a lively place with lots of color sets your mind up for a fun experience,” Hakim said. “Have a clear concept in mind and execute it. It’s easy to want to incorporate 100 different ideas and bring them all into one space, but that is dangerous. The key is in the details, and many times, less is more.”

Design works best when every element feels intentional: when lighting supports mood, sound matches energy, and space allows guests to feel comfortable. The right balance creates harmony that guests can sense the moment they walk in.

Experiment:
Testing different color schemes in your space can reveal what truly resonates with guests. A/B testing across various zones, such as dining areas, entryways or bar sections, helps you make data-driven decisions. Track key metrics like dwell time, order value and customer feedback to refine your approach over time.

Leo Kremer, co-founder of Dos Toros Taqueria, encourages owners to stay flexible when adjusting design elements. “You can test it, and if you paint your wall white and it’s the wrong color white, you can repaint it,” Kremer said. “These decisions aren’t set in stone … I think people feel like they make a decision and they’re stuck with that result, whether they like it or not, and that’s not always the case.”

Color shapes the way guests feel in your space, but it’s only one element of good design. The bigger goal is creating a setting that reflects your brand and makes people feel welcome. Pair the right palette with great food and attentive service, and you’ll give guests a reason to return.