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8 Ways You’re Making Healthy Foods Fattening

8 Ways You’re Making Healthy Foods Fattening


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While we think are doing our best to make healthy choices, it may be that some of our decisions aren’t always the right ones

Sure, you’re eating a carrot stick, but are you dipping it in ranch dressing or hummus?

Eating a healthy diet is important, but sometimes can be a struggle. While we think are doing our best to make healthy choices, it may be that some of our decisions aren’t always the right ones. To help make sure that you make the most out of each meal — and get all the necessary vitamins and minerals to have energy throughout the day — we’ve rounded up a few common healthy food mistakes.

Click here to see the 8 Ways You’re Making Healthy Foods Fattening (Slideshow)

What is a healthy food mistake? Well, think along the lines of good-for-you meals and snacks that may actually be sabotaging your diet. Sure, you’re eating a carrot stick, but are you dipping it in ranch dressing or hummus?

We’ve compiled a list of some common errors that people make while trying to eat healthy foods, and how to avoid them. That doesn’t mean completely changing the dishes, but rather swapping out unhealthy components of each dish for less fattening and high calorie foods.

So, next time you are preparing something healthy, make sure that you don’t make one of these mistakes. With the right knowledge and know-how, almost any meal can be made nutritious.

Yogurt

Before a workout or at the start of the day, yogurt is a good choice. Skip the flavored yogurts with extra fruit and sugar and opt for plain with a drizzle of honey or maple syrup instead.

Whole grains

Whole grains are a perfect choice if you’re looking to start your day off right. Whole wheat bread or bagels are an excellent breakfast choice, but when you pile on the cream cheese and sugary jams, the health factor goes out the window. Instead, choose nut butters like peanut or almond for creamy spreads.

Click here to see more Ways You’re Making Healthy Foods Fattening

Emily Jacobs is the Recipe editor at The Daily Meal. Follow her on Twitter @EmilyRecipes.


20 Homemade Granola Recipes (That Are Actually Healthy)

One of the most deceptive snacks, granola can be a total healthy food imposter. Some brands can hide spoonfuls of sugar and fat amid the more wholesome nuts and oats. But it doesn&rsquot have to be that way (we&rsquove even rounded up the best store-bought granola bars to prove it).

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The homemade granola recipes below focus on hearty, whole ingredients and favor natural sweeteners over processed sugar. More specifically, they contain no more than 12 grams of sugar per (1/2 cup) serving, at least three grams of fiber per serving, and no more than ten ingredients (not counting pantry staples). (We realize everyone&rsquos definition of healthy is different, but we consider these parameters to be both reasonable and realistic.) Now let&rsquos get to the good stuff.

1. Homemade Granola With No Refined Sugars

Applesauce replaces oil as a binder, while honey provides more antibacterial benefits than your average spoonful of sugar. But don&rsquot be fooled by what this recipe doesn&rsquot have&mdashit&rsquos still plenty satisfying thanks to all the fiber-filled oats and healthy fats from the nuts, seeds, and coconut. (11.5 grams sugar, 11 grams fiber)

2. Double-Chocolate Almond Joy Granola

With big flakes of coconut and crunchy almond bits tossed in a cocoa-based mixture, this granola tastes just like its namesake confection. Oh wait, there&rsquos one bigger, better difference: One serving of this cuts down the added sugar by almost a third, making it perfectly acceptable to eat for breakfast&mdashcan&rsquot say that about a candy bar. (9 grams sugar, 15 grams fiber)

3. Paleo Chocolate Fudge Coconut Granola

A velvety&mdashbut wholesome&mdashsauce coats a fiber-packed combination of nuts, chia seeds, and coconut to yield this chocolaty concoction. While most recipes with &ldquofudge&rdquo in their title go crazy on the butter and sugar, this one uses neither, relying instead on just three tablespoons of cancer-fighting maple syrup for the perfect sweet touch. (3 grams sugar, 8 grams fiber)

4. Chocolate Granola With Tahini and Honey

The slightly bitter note of tahini (sesame paste) is a perfect complement to the chocolate and honey in this Middle Eastern-inspired granola. With its sesame and chia seeds, a bowl of this dessert-like granola will give you a nice calcium boost. (12 grams sugar, 7 grams fiber)

5. Vanilla Honey Granola

Calling for only five ingredients most healthy eaters will have on hand, this recipe is your go-to for a simple, low-fuss mix. Gluten-free oats make it suitable for those with allergies, while the addition of an egg white adds a touch of protein. (11 grams sugar, 3 grams fiber)

6. No Sugar Added Banana Nut Granola

Peanut butter does triple duty here as a binder, a source of healthy fats, and a hearty flavor booster. Meanwhile, bananas and no-sugar-added applesauce add plenty of natural sweetness&mdashnot to mention more potassium and magnesium.Find us a store-bought banana nut muffin that does that! (5 grams sugar, 5 grams fiber)

7. Pear Granola

We&rsquove seen pear crumbles, pear crisps, and pear cakes&mdashso why not pear granola? Just one of the large vitamin C-rich, gut health-promoting fruits provides plenty of sweetness, helped only with a few sprinkles of stevia. The puffed rice adds volume to allow for large servings, while hemp hearts and chia seeds make sure you&rsquore getting in quality, cancer-combatting alpha-linolenic fatty acids. (3 grams sugar, 3 grams fiber)

8. Blueberry Granola

With two types of nuts, sunflower seeds, coconut flakes, and almond butter, this wheat-free granola is super filling. A full cup of blueberries provides a zippy, light contrast, bringing with it not just candy-like sweetness but also heart-protecting flavonoids. (8 grams sugar, 6 grams fiber)

9. Grain-Free Granola

Made only with nut-based ingredients and seeds, this vegan and gluten-free recipe is definitely heavier on the fats. The good news is they aren&rsquot just empty calories: From the depression-curbing properties of the pumpkin seeds to the iron in the cashew butter, each ingredient comes with its own impressive benefits. (4 grams sugar, 3 grams fiber)

10. Pumpkin Granola

Here&rsquos one to add to your pumpkin-spiced-everything list&mdashbut don&rsquot wait until autumn to make the seasonally inspired granola. The sweet, vitamin K-packed canned veggie is available year-round, so you can whip up this simple, subtly spiced mix whenever you feel like it. (And with just three tablespoons of maple syrup between six servings, you will). (8 grams sugar, 6 grams fiber)

11. Chunky-Monkey Granola

True to its name, this one features bananas, chocolates, and walnuts&mdashbut unlike the famous ice cream, the granola version is vegan-friendly, easier on your cholesterol (thanks to peanut butter and coconut oil instead of heavy cream), and has only 7 grams of sugar per 1/2 cup serving as opposed to Ben & Jerry&rsquos 28. (7 grams sugar, 4 grams fiber)

12. Sugar-Free Cinnamon Coconut Granola

That&rsquos right, you won&rsquot find a hint of sugar&mdashrefined or otherwise&mdashamong the six ingredients in this recipe. Instead, this blogger looks to the spice rack for inspiration, using cinnamon and allspice for natural sweetness. (0 grams sugar, 3 grams fiber)

13. Orange Chia Granola

Using the zest gives this granola a hint of refreshing citrus flavor, which perfectly offsets the other, denser ingredients like pecans, oats, and coconut oil. Plus, the zest is where you&rsquoll find all the D-limonene, which may prevent certain cancers, so it&rsquos got medicinal and taste benefits.D-Limonene: safety and clinical applications. Sun J. Alternative medicine review : a journal of clinical therapeutic, 2008, May.12(3):1089-5159. (12 grams sugar, 5 grams fiber)

14. Apple Pie Granola

It may not be mom&rsquos traditional pie, but in some ways, this granola is even better. Oats provide lots of fiber, while essential fatty acids in the flax, sunflower, and pumpkin seeds make sure you&rsquore getting cholesterol-regulating goodness in every bowlful. (6 grams sugar, 5 grams fiber)

15. Crunchy Quinoa Granola With Goji Berries

Add granola to the ever-growing list of ways you can use quinoa. The miniscule but mighty high-protein seeds are baked raw&mdashwith almonds, oats, and a touch of agave&mdashuntil crunchy. Little red gems of goji berries tossed in at the end add a pop of color as well as eyesight-boosting benefits. (3 grams sugar, 4 grams fiber)

16. High-Protein Granola

Whole-grain oats are filling enough on their own, but coat them in protein powder (we&rsquove got an article on how to find the one that&rsquos best for you), and you&rsquove got a formidable breakfast to keep you full for hours. Feel free to play with add-ins and spices&mdashthe blogger has plenty of suggestions. (9 grams sugar, 3 grams fiber)

17. No-Bake Granola

Granola is already one of the easiest recipes to pull together, but this blogger takes simple a step further with a no-bake version. Just pour the lightly sweetened peanut butter &ldquosauce&rdquo over the dry ingredients and refrigerate until set. With just two tablespoons of honey and a cup full of nuts and seeds in the entire batch, it&rsquos a lower-sugar and higher-protein answer to cookie dough. (11 grams sugar, 4 grams fiber)

18. Mocha Granola

This caffeine-powered granola kills two morning essentials&mdashcoffee and breakfast&mdashwith one recipe and throws in unsweetened cocoa powder for a chocolaty, antioxidant upgrade. (5 grams sugar, 3 grams fiber)

19. Chia Egg Coconut Granola

Using juice-soaked chia seed mixture as a healthy fat and a binder helps keep this granola free of dairy, eggs, and oil, plus gives it the added benefit of meeting almost 40 percent of your daily fiber needs. (11 grams sugar, 10 grams fiber)

20. 5-Ingredient Peanut Butter Granola (With or Without Chocolate Chips)

As with many peanut butter-flavored recipes, this stuff is hard to keep away from. Thankfully, it&rsquos also filled with healthy fats and fiber. A slightly sweet and salty blend of peanut butter and maple syrup is stirred into oats and topped off with crunchy of chocolate and peanuts. Enjoy it with milk, on top of yogurt, or by the handful. (7 grams sugar w/o chocolate chips, 14 grams sugar with chocolate chips, 3 grams fiber)


8 Simple Ways to Stick to a Weight Loss Diet

Without a proper diet in place, weight loss can be a hard target to achieve because it’s possible to lose weight without exercising but the same cannot be said when the diet part is not taken care of. When you desperately want to shed extra weight and get lean by following a diet, it may seem that everything is working against you and preventing you from following the diet program. Isn’t it most frustrating when you cannot follow that one sure shot way that helps to melt away fat – sticking to a weight loss diet. So, in this post, we list down simple ways to stick to a diet program, and hey, all of them work!

1. Start on a Sustainable Weight Loss Diet: A good diet should not deprive you of food – A weight loss diet should encourage you to eat the right kind of food, in the right quantity to melt away those extra layers. The issue with following a deprivation diet is that you would get off the diet sooner than you think, and it’s not sustainable at all. On the other hand, the weight loss diets on the Rati Beauty app are totally sustainable and encourage you to eat all kinds of food – vegetables, fruits, whole grains, daily food, and even healthy fats. If you have been following Rati Beauty diet programs, you would have realized how amazing your diet food tastes and what’s more, you are losing weight following them! Amazing, right!?
2. Set Small Yet Achievable Goals: When you set yourself short-term goals, you would most probably resort to crash dieting (extremely unhealthy) and would gain back all weight lost once you come out of it. Don’t set yourself unrealistic goals, hoping to lose 15 kg in a month. If you plan to lose 15 kg and you lose just 3 kg, it will probably push you back and make it difficult for you to march ahead. Set small milestones since they are more achievable, and once you reach them, you will be motivated to lose more because once you see results, it becomes an obsession.
3. Picking Food that would Keep you full for Longer: Start your day with a protein-rich breakfast, include fiber and healthy fats in other meals because it has been proven through studies that protein, fiber, and healthy fats keep you satiated for long, curbing appetite, and unnecessary hunger pangs. Find such meal recipes on the Rati Beauty weight loss diets.
4. Stop shopping for unhealthy and processed Food: If frequent hunger pangs prevent you from sticking to your diet, blame it all on processed food with high sodium, artificial flavours, sugar, transfat, and other unhealthy ingredients that trigger the release of “feel good hormones” from the reward center of the brain, increasing frequent cravings for such food, without taking into consideration whether you are actually hungry. So, stop shopping for processed food and pick whole foods instead because we tend to eat things that are easily accessible and available around the home.
5. If lack of motivation is a factor, then here are 󈫺 Ways To Stay Motivated During Weight Loss Process.”
6. Reduce Stress: Anxiety, stress can trigger overeating, binge eating, and emotional eating, all of which can make it extremely difficult to stick to your diet. Find ways to de-stress, go for a walk when you feel stressed out, or indulge in an activity to take your mind off.
7. Indulge in Cheat Meal Once a Week: A good weight loss diet would encourage you to indulge in a cheat meal once a week, so does the Rati Beauty weight loss diet, because cravings can prevent you from following your diet religiously. Also, cheat meal resets a sluggish metabolism and also helps to stick to the diet better.
8. Sleep for at Least 7 Hours Each Night: Sleep deprivation, i.e., sleeping for less than 7 hours, has been found to trigger cravings for unhealthy food and increase the levels of hunger hormone “ghrelin” the next day, making it hard to follow any kind of weight loss diet. Make a conscious effort to sleep for 7 hours or longer to calm down out of whack hunger hormones and prevent cravings.

Hope these tips will help you to stick to your diet better and lose weight in the process.


Best-Ever Healthier Chicken Pot Pie

Mitch Mandel and Thomas MacDonald

It's a known fact that pot pies will forever be one of America's favorite comfort foods, but you don't want to waste an entire day's worth of calories, fat, and sodium in just one meal, which is what ends up happening in many restaurant renditions. We take the opposite approach, cutting the calories and fat in a pot pie you will still love.


Save money and make it easy for everyone to keep within the healthy limits by making your own grab-n-go snack packs. “Buy economy sized bags of baked chips, tortilla chips or cookies,” says Blake, then divide them into individual baggies.

For a healthy makeover of your favorite cookies or cakes, replace half the fat with applesauce or canola oil. Use whole-grain pastry flour. Add in nutritious extras such as dried fruit and nuts.

“When you make treats yourself, you can trim fat, calories, and sugar to make them healthier,” says Bedwell.


30 Healthy Air Fryer Recipes That You Can Whip Up Right Now

Adult chicken nuggets are about to rock. your. world.

When it comes to the wonderful world of kitchen gadgets, a few popular products continue to hog the spotlight&mdashand, TBH, rightly so. One such dynamo device? An air fryer. The countertop appliance uses convection heat, super-hot air, and a little bit of oil to give foods a taste and texture that's similar to real deep-frying&mdashminus most of the fat. Basically, they're great if you love fried foods but want to keep your fat intake in check.

Healthy eating experts love that the air fryer gives you control over how much salt and oil you add, and note that it's not just great for making healthier versions of your favorite fried foods. You can also crisp vegetables, roast chicken, and even cook a steak in the air fryer.

They're also great from a convenience standpoint. If you don't love cooking, an air fryer will yield tasty results without a lot of effort (or dishes to wash). These 30 healthy air fryer recipes range from meaty mains to nutrient-packed vegetable sides, and all of them are easy enough for beginners.


35 Supercharged Kitchen Staples That'll Help You Lose Belly Fat

Add these foods to your grocery list to help hit your weight-loss goals.

If you've been trying to lose weight safely but find that the scale hasn't budged just yet, it may be time to take a second look at the ingredients you're routinely stocking in your kitchen. Heavily processed foods can make it difficult to maintain steady weight loss, but some of the best foods to help you lose weight are high in fiber, which many are surprised to learn is a form of a carbohydrate. Fibrous foods are often naturally lower in calories, help keep you satiated after a meal and also regulate blood sugar levels. Research suggests that the more dietary fiber that one incorporates into their daily routine, the more they're able to work against "abdominal fat depots."

Even if you adopt a strict high-fiber diet, it's crucial to understand that there's not a single ingredient or beverage you can consume to make you lose belly fat all on its own. You'll lose weight (and reduce body fat naturally) by adopting a wholesome diet, alongside moderate exercise. Eliminating processed foods high in sodium and other sugary items is important, as is staying routinely hydrated to aid digestion and fast-track your weight loss efforts overall. When it comes to healthy eating and weight loss, these powerful foods loved by registered dietitians have your back.

Editor's Note: Weight loss, health and body image are complex subjects &mdash before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied (particularly in stabilizing a glycemic load). Just make sure that you're taking a look at the ingredients label, which should only include peanuts and salt (maybe a little bit of oil, but no high fructose corn syrup or additives necessary!). A published review of research in the Journal of Food Science and Technology highlights the fact that peanut butter can help people feel more satisfied compared to other snacks.


10. Orange Glazed Chicken And Sweet Potato Kebabs

The great thing about this recipe is that it can be served as an appetizer or as a meal served with sides like rice and additional veggies. This recipe puts a fun twist on a takeout favorite, orange chicken, and turns it into a delicious bite you need to try.

These kebabs are healthy too as they’re full of protein-rich chicken and sweet potatoes. Some of the lovely flavors come from honey, fresh ginger, and orange juice!

WW: 9 points


Top Ten Tips for Healthy Grilling and Barbecuing

Grilling is a fun and flavorful way to cook no matter the season &ndash even if it&rsquos cold outside! Who doesn&rsquot love to cook together with friends outdoors in the summer and tailgate at the games during the fall and winter?

The best part is that grilling can be one of the healthiest ways to cook! Just follow our top ten tips for healthy grilling and barbecuing.

    Pick the perfect protein.

Fish, skinless chicken breast and lean ground poultry are all healthier choices. The good fats in fish like salmon and trout actually have health benefits. And when you grill with skill, your guests won&rsquot even miss the red meat, which usually has more saturated fat. Wrap marinated fish fillets in foil, construct colorful chicken kebabs, or make more savory turkey burgers by mixing minced portabella mushrooms and onions into the patties. If you do choose meat or pork, get &ldquoloin&rdquo or &ldquoround&rdquo cuts and &ldquochoice&rdquo or &ldquoselect&rdquo grades of beef instead of &ldquoprime.&rdquo

A healthy portion of any type of meat is about 3 ounces, or the size of a deck of cards, and definitely no more than 6 ounces. If that sounds small, just remember all the delicious grilled veggies and side dishes that will be keeping it company on your plate!

We&rsquore not talking about a spa day! Marinating or rubbing spices on poultry, fish and meat can add amazing flavor with the bonus of being able to use less salt. All you need is about ½ cup of marinade or 1 tablespoon of spice rub for each pound of food. Try this simple marinade recipe and find others in our recipe center. Make a simple rub of your favorite spice (such as allspice, chili powder, cinnamon, cumin, garlic powder, paprika or rosemary) and black pepper. Safety tip: never reuse marinade or rub after raw meat has touched it.

Just about all your favorite colorful fruits and veggies can be grilled, alone or in kebabs, giving them delicious flavor that might win over even the most committed carnivore. The trick is to cut them into pieces that will cook quickly and evenly. Brush with a healthy oil to prevent sticking or use a grill basket to keep them out of the line of fire. Some favorites include asparagus, avocado, bell peppers, corn, eggplant, mushrooms, onions, potatoes, squash and zucchini.

Buy skinless poultry or remove the skin before cooking. Trim away any visible fat on meat. Brush or marinate foods with a healthy cooking oil. And let &lsquoer drip &ndash make sure fat drips away from the food while it cooks.

Don&rsquot drown your grilled masterpiece in salty sauces, sugary condiments or heavy dressings. Use as little of these as possible, and try making your own healthier condiments. It&rsquos easier than you think! And sometimes, a simple squeeze of lemon or lime is all it needs.

Swap the traditional store-bought barbecue fare like baked beans, cole slaw, macaroni salad and potato salad &ndash which can have a lot of saturated fat, sodium and added sugars &ndash for healthier homemade versions. Or change it up and do a colorful bean salad, fruit salad or leafy green salad.

Whole-grain buns and breads will complement your healthy feast with extra fiber, flavor and texture. If you&rsquore watching your calories and carbs, try an open-faced burger or lettuce wrap.

The natural sugars caramelize in the high heat, giving them extra sweetness and flavor. Try sliced apple, pear or pineapple or halved bananas, figs, nectarines, peaches or plums.

OK, so this isn&rsquot the fun part, but be sure to scrub down the rack or grill pan after each use. Removing leftover burnt pieces of food stuck to the grill prevents burning, smoking and bitter flavors the next time you use it.

Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.


9 Ways to Make Healthier Food Choices&mdashEven When You're Exhausted

Yawning and eating healthy don&rsquot have to be mutually exclusive.

No matter how much you love food or how skilled you are in the cooking department, eating well on a consistent basis is an ongoing battle𠅎specially after an exhausting day, when the very thought of cooking dinner (never mind cleaning up the aftermath) sends you straight to the nearest fast-food joint.

This is because insufficient rest messes with our hunger hormones. “When we’re tired, levels of the hunger hormone ghrelin rise and levels of leptin, the hormone that helps us feel full, falls,” says New York-based registered dietitian Katherine Brooking, RD. “The areas of the brain that control willpower are hijacked, making it harder to resist junk food cravings.”

Harder, but not impossible, say experts. With just a little advance planning, you can show your out-of-whack hunger hormones who’s boss. Here’s how to get started.

Stash grab-and-go snacks

Keeping non-perishable snacks in your desk and car (weather-permitting) can curb the temptation to reach for convenience foods that lack nutrition𠅊nd often make cravings worse, says Grace Derocha, RD, certified diabetes educator and certified health coach at Blue Cross Blue Shield of Michigan. Snacks like nuts, seeds, jerky, roasted chickpeas, and popcorn can help stabilize your blood sugar𠅊 prerequisite to quashing your cravings𠅊nd make it (way) easier to steer clear of the drive-thru on the way home from work.

Double up on prep

If meal prep isn’t your thing (or your schedule makes it a difficult habit to maintain), prep as you go by cooking more than you think you’ll need each time you’re making a meal—say, double or triple, says St. Louis-based registered dietitian Alex Caspero, RD. The more versatile the foods (think: brown rice, grilled chicken, roasted veggies, tuna salad), the more mix-and-match options you’ll have to choose from after a long day at the office.

Make extra servings (and freeze them)

Sure, frozen meals are convenient, but they can get pricey—so can throwing out leftovers that you can’t stand to look at anymore. Solve both problems by dividing your leftovers into single-serve portions and freezing them in storage containers or bags, suggests Molly Devine, RD, founder of Eat Your Keto and advisor to KetoLogic. After a few cooking sprees, you’ll have a variety of ready-to-heat homemade meals to choose from on nights when you just can’t even.

Plan out your indulgences

Sometimes when you’re craving something sweet, you’re not going to stop fantasizing about it until you give into the craving𠅎specially when you’re tired. �lieve it or not, I suggest eating the indulgence, but doing it in a planned and moderated way,” says New York-based registered dietitian Natalie Rizzo, RD.

For example, if you have a nightly chocolate craving that’s more punctual than you are, keep two Hershey kisses out on your counter and know that you can eat them to satisfy your craving. “Giving into the craving will stop you from losing control and bingeing on something that your body doesn’t really need,” she says.

"Meal prep" your snacks

Many of us have our meal prep routine on lock but forget that snacks are where we tend to go off track. “If you’re the type of person who’ll sit down and eat an entire bag of potato chips when tired, don’t give yourself that option,” says Rizzo. Instead, at the beginning of the week, lay out five small containers and fill them with healthy snacks—like nuts, dried fruit, and whole-grain crackers𠅊nd do your best not to buy any other snacks for the week. You’ll satisfy your need for a snack, but the pre-planned healthier options won’t weigh you down.

Organize a dinner swap with friends

Odds are, you’ve got a few friends who are also trying to eat healthier, but like you, their hectic schedules are getting in the way. “Organize a meal swap, where you all cook one large healthy meal, and swap portions,” says Rizzo. Put servings into individual containers and voila, one healthy meal for every night of the week. That way, instead of ordering takeout, dinner’s already covered𠅊nd for a fraction of the price.

Satisfy cravings with healthier substitutions

“When you’re in craving mode due to lack of sleep, you can curtail the damage by opting for healthier versions of commonly craved foods,” says Brooking. For example, swap your heaping dish of ice cream for a 6-ounce cup of Greek yogurt or your box of chocolates for a chocolate-flavored protein bar. You’ll get to enjoy the textures and flavors of your underlying craving, and the protein in these picks will help keep you fuller longer.

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Choose your dinner during your lunch break

If you know you’re going to be working late or the thought of grocery shopping triggers a Liz Lemon eye roll, keep a list of healthy restaurants on standby that are on your route home, says Derocha. Check out the menus ahead of time and bookmark the healthiest meals available at each establishment so you can make an informed decision, even when you’re crunched for time.

Stick to recipes you love

Keep a stash of five to 10 “greatest hits” recipes on hand—ones you know are quick to make and you can put together without much fuss, says Susan Bowerman, RD, director of worldwide nutrition education and training at Herbalife Nutrition. The more you love (and possibly even drool over) the recipes, the less you’ll let a little thing like being tired get in the way of enjoying a healthy meal. You: 1. Cravings: 0.