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.

Nutrition Expert Unveils Healthiest Mexican Takeaway Choices

Nutrition Expert Unveils Healthiest Mexican Takeaway Choices

M Hasan    5:09 PM   

The Rise of Mexican Cuisine in the UK

Living in multicultural Britain, we are fortunate to have access to a wide array of cuisines right on our doorstep. Among these, Mexican food has rapidly become a favorite among many. A recent poll by YouGov revealed that fajitas, chilli con carne, and nachos are the top three choices for Britons when it comes to Mexican dishes.

For years, the primary way people experienced Mexican cuisine was through meal kits from brands like Old El Paso. However, over the past five years, there has been a significant increase in the number of Mexican restaurants and takeaways across the UK. According to figures from RenTech Digital, there are over 800 Mexican restaurants in England alone. Popular chains such as Chipotle and Taco Bell, along with homegrown brands like Wahaca, Chiquito, Tortilla, and Las Iguanas, have become familiar fixtures on the High Street. Additionally, independent eateries, food trucks, and pop-ups continue to bring the vibrant and flavorful tastes of Mexico to British shores.

Nutritional Benefits of Traditional Mexican Cuisine

While many enjoy the taste of Mexican food, questions about its health benefits often arise. London-based nutritionist Lily Soutter highlights that traditional Mexican cuisine can be nutritious due to its focus on fresh ingredients and fibre-rich components like beans and rice. However, she warns that some American-favoured 'Tex-Mex' dishes should be consumed in moderation.

Soutter explains: "Ingredients used in traditional Mexican cuisine are often fresh, flavourful, and nutritionally dense. A variety of beans are commonly used in meals and are an excellent source of plant-based protein. Corn is another popular carbohydrate source and is naturally gluten-free."

Another YouGov poll found that Mexican food is popular with vegetarians, largely due to the inclusion of fresh salsa, guacamole, and other nutrient-dense ingredients. "Many dishes are accompanied by fresh salsa, typically made with tomatoes that are a source of heart-friendly lycopene and vitamin C," said Soutter. "Salsas are often low in calories yet full of nutrient-dense ingredients like coriander, onion, garlic, chilli, and lime juice."

Avocado is frequently featured in Mexican cuisine, particularly in dishes like guacamole. It is low in saturated fat but high in heart-healthy monounsaturated fat, as well as vitamin E, fibre, potassium, and folate. Additionally, the use of herbs and spices like garlic, coriander, cinnamon, cumin, and oregano provides antioxidant benefits.

The Healthiest Choices on a Mexican Menu

If you're looking for a healthy option, grilled chicken and avocado tacos with salsa are a great choice. Grilled dishes often contain less fat than their deep-fried counterparts. "Grilled chicken is an excellent source of protein and B vitamins, while avocado provides fibre and healthy monounsaturated fats," said Soutter. "Served in soft corn tortillas, these tacos offer a good source of carbohydrates, and the salsa adds a nutrient-dense and flavourful kick."

Fajitas are another customizable option, allowing diners to choose lean meats or fish along with plenty of vegetables. "You can choose to skip the sour cream and cheese, which makes the dish lower in fat, saturated fat, and salt," explained Soutter. A typical serving of fajitas contains around 340 calories, with some restaurants offering bread-free versions like lettuce wraps or bowls to further reduce calorie intake.

Pozole, a traditional Mexican stew, includes meat, vegetables, broth, and hominy. "It's often topped with avocado, chillies, lettuce, lime, and cabbage," said Soutter. While generally balanced, some versions can be high in salt, so it's best to opt for lean cuts of meat and plenty of vegetables.

Unhealthier Options to Avoid

Not all Mexican dishes are created equal, and some options should be approached with caution. Chimichangas, for example, are deep-fried burritos that can contain up to 810 calories and more than 40g of fat. "Deep-fried burritos add extra calories and fat to an already energy-dense dish," said Soutter. A healthier alternative would be to bake the burritos instead.

Churros with chocolate sauce are another deep-fried dessert that can be extremely high in calories and fat. "A portion can contain a staggering 982 calories," said Soutter. These should be enjoyed occasionally rather than as a regular part of the diet.

Nachos, often served with melted cheese and sour cream, can easily exceed 661 calories per serving. Quesadillas, while possible to make healthy, often contain large amounts of cheese and can reach up to 874 calories per serve. Refried beans, though made from healthy beans, are often high in saturated fat due to the addition of lard.

Conclusion

Mexican cuisine offers a range of healthy and delicious options, especially when choosing traditional dishes prepared with fresh ingredients. However, it's important to be mindful of how certain dishes are prepared and what ingredients are added. By making informed choices, diners can enjoy the vibrant flavors of Mexican food while maintaining a balanced diet.

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."

Is Crystal Light Harmful? Pros, Cons, and Answers

Is Crystal Light Harmful? Pros, Cons, and Answers

M Hasan    8:25 AM   

Understanding Crystal Light: Ingredients, Benefits, and Considerations

Crystal Light is a popular brand of beverages that come in a variety of flavors. These drinks are known for having little or no calories and containing zero sugar and fat. While it may help reduce added sugar intake, Crystal Light does not provide essential nutrients. This article explores the pros, cons, and facts related to Crystal Light and its impact on health.

Ingredients and Nutrition

Crystal Light comes in many varieties, but the basic ingredients typically include citric acid, potassium citrate, maltodextrin, calcium phosphate, and acesulfame potassium, as listed by the U.S. Food and Drug Administration (FDA). Some versions also contain small amounts of natural and artificial flavors, soy lecithin, and artificial color.

Here's a breakdown of the main ingredients:

• Citric acid: A naturally occurring substance used as a preservative and flavoring agent.
• Potassium citrate: A form of the mineral potassium used as a preservative.
• Acacia gum: Used as a thickening and stabilizing agent.
• Potassium sorbate: A preservative.
• Sucralose: An artificial sweetener.
• Aspartame: Another artificial sweetener.

All these ingredients are approved by the FDA and considered generally recognized as safe (GRAS).

The nutritional content of Crystal Light varies depending on the type you're drinking. According to the FDA, a packet of the beverage contains:

• Calories: 5
• Total fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 35 mg
• Total carbs: 0 grams
• Dietary fiber: 0 grams
• Sugar: 0 grams
• Protein: 0 grams

While Crystal Light may not be the most nutritious choice, it can be a better option than calorie- and sugar-rich drinks if used as a replacement.

Crystal Light and Weight Management

Each 8-ounce glass of a Classic line Crystal Light drink has about 5 calories and no sugar, according to FoodData Central. This makes it a good alternative to sugary sodas and juices.

Replacing high-calorie and sugar-laden drinks with Crystal Light could aid weight loss by reducing overall calorie intake. The refreshing flavor of Crystal Light can also help with hydration, which may prevent misinterpreting thirst as hunger, as noted by the Cleveland Clinic.

However, while Crystal Light has few calories and no sugar, its artificial additives might affect weight management. Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, notes that while Crystal Light itself likely won't cause weight gain, people often compensate for saved calories by consuming more high-calorie foods. Additionally, the intense sweetness of artificial sweeteners might lead to cravings for sweet foods.

Is Crystal Light Safe to Drink, and Does It Have Any Side Effects?

Two main ingredients in Crystal Light have raised concerns: artificial colors and artificial sweeteners like sucralose and aspartame. Although the FDA considers them safe, there is ongoing research both supporting and questioning their use.

For those looking to avoid additives, Crystal Light Pure offers a version without artificial sweeteners, flavors, or preservatives. It uses sugar, dried corn syrup, and stevia leaf extract instead of aspartame. However, it's still a processed beverage, so healthier options are available.

Artificial Colors

Crystal Light contains artificial colors such as yellow 5, red 40, and blue 1. The FDA reports that some individuals may have allergic reactions to these additives, though this is rare. Studies suggest potential links between artificial food dyes and issues like behavioral problems in children and autoimmune disorders. In 2025, the FDA encouraged manufacturers to phase out petroleum-based dyes due to health concerns.

Artificial Sweeteners

Artificial sweeteners can help reduce calorie intake, but some experts warn they might lead to overeating high-calorie foods. They can also alter taste perception, making naturally sweet foods less appealing. Research has linked artificial sweeteners to side effects like headaches and depressive symptoms.

Special Conditions and Dietary Considerations

Crystal Light is generally safe for healthy adults in moderation, but certain conditions and diets require careful consideration.

Diabetes

Alternative sweeteners like aspartame do not affect blood sugar levels. However, sucralose has been linked to reduced insulin sensitivity, though more research is needed. Stevia, found in some products, may help lower blood pressure and blood sugar in people with diabetes.

Phenylketonuria

People with phenylketonuria cannot properly metabolize phenylalanine, an ingredient in aspartame. Therefore, aspartame can be harmful to them.

Kidney Disease

Crystal Light is a suitable alternative to sugary beverages for those with kidney disease. It can encourage fluid intake when mixed with water.

Dyskinesia, Sleep Disorders, and Anxiety Conditions

The Mayo Clinic recommends limiting aspartame if you have conditions like tardive dyskinesia, sleep disorders, or anxiety. Those taking certain medications should also be cautious.

Pregnancy

Hydration is crucial during pregnancy, and Crystal Light can be a hydrating, low-sugar option. However, some studies suggest a possible link to preterm birth or increased infant size, though it is still considered safe in moderation.

Keto Diet

Crystal Light has no sugar and few carbs, making it potentially suitable for a keto diet. However, some people report headaches from artificial sweeteners, so individual responses may vary.

Fasting

Some people use artificially sweetened drinks during fasting. However, the Cleveland Clinic advises avoiding artificial sweeteners during fasting due to limited research on their effects.

Alternatives to Crystal Light

There are many alternatives to Crystal Light that are free from artificial additives. Options like kombucha, flavored water, coconut water, and sparkling water with citrus can provide hydration and flavor without artificial ingredients. Making homemade flavored water with fresh fruits and natural sweeteners like erythritol is another great option.

Conclusion

Crystal Light can be a useful tool for reducing calorie and sugar intake, but it’s important to consider its ingredients and potential effects. For those seeking healthier alternatives, there are numerous options available that offer better nutrition and fewer additives. Always consult with healthcare professionals for personalized advice.