5 Foods to Keep Mothers-to-Be Healthy

When it comes to having a bun in the oven, women have plenty to worry about besides what they should or shouldn’t be eating.

When it comes to protecting mom and baby, the main goal should be avoiding the common culprits of foodborne illness. Potential problem foods can include raw eggs, certain fish, deli meat and unpasteurized foods like some cheeses or juices.

But rather than focusing on what not to eat, let’s dive into all the delicious pregnancy power foods that’ll keep both mom and her growing baby satisfied, glowing and as healthy as can be!

1. Beans and Legumes

Women have higher protein needs during pregnancy, and beans boast quite an impressive nutrient profile. Not only are they high in fiber, disease-fighting antioxidants and plant-based protein, but they’re also a good source of iron. Bonus points if you can increase your intake of lentils, navy beans or black-eyed peas, which are particularly high in folate, a crucial B vitamin that prevents neural tube defects. (Of note, folic acid, which is the best-known nutrient for reducing birth defects, can be found in all prenatal vitamins.)

Dietitian’s Tips: Make a big batch of lentil soup or bean chili for lunch during the week. Snack on roasted chickpeas in the afternoon. Add black beans to Mexican salad or tacos.

2. Sweet Potatoes

Loaded with vitamins A and C, fiber and potassium, these naturally sweet tubers could be considered pregnancy perfection. Vitamin A is important for embryonic growth, while vitamin C aids in the absorption of iron, which helps the mother’s heart in nourishing the fetus. As an added bonus, foods rich in fiber and potassium may reduce risk of preeclampsia and hypertension.

Dietitian’s Tips: Bake a few sweet potatoes over the weekend, and use them throughout the week. For a quick breakfast, blend 1/2 cup of the cooked flesh into smoothies with 1 frozen banana, 1/2 teaspoon of cinnamon, a splash of pure maple syrup and 1 cup of almond milk (or more, if preferred). Eat leftover sweet potatoes with a drizzle of almond butter and sea salt for a nutrient-dense snack.

3. Almonds

With 76 mg of calcium, 1 mg of iron and 3.5 grams of fiber in each ounce, almonds are a tasty, filling and nutritious pregnancy snack. Calcium may also help reduce the risk of hypertension and preeclampsia for mom while building strong bones for baby. The nut’s healthy fats play a key role in baby’s brain development and keep mom fuller for longer, which promotes healthy weight gain as the baby grows.

Dietitian’s Tips: Add a handful of almonds to trail mix for a grab-and-go snack. Top salads, oatmeal and yogurt with slivered almonds for added crunch.

4. Leafy Greens

Dark leafy greens like kale, spinach, collards and turnip greens are a mom-to-be’s best friends. They’re packed with folate, iron and calcium, not to mention plenty of beautifying antioxidants. In both raw and cooked forms, greens are a great addition to not just salads but smoothies, too.

Dietitian’s Tips: Swap iceberg lettuce for spinach at the salad bar. Add a handful of kale to your next smoothie. Serve veggie burgers on a bed of greens instead of sandwiching them in wheat buns.

5. Tofu

While many pregnant women look to chicken or other lean meats to meet their increased protein requirements, tofu makes a tasty and nutritious stand-in that’s especially helpful for vegetarians. As a bonus, most tofu varieties are good sources of calcium and all varieties are loaded with isoflavones, a potent group of antioxidants.

Dietitian’s Tips: Add extra firm cubed tofu to stir-fry or curry dishes. Add silken tofu to smoothies for a creamy protein boost.

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Alexis Joseph, MS, RD, LD is the whole foods enthusiast and registered dietitian behind the plant-based food blog Hummusapien. She is also the co-founder of Alchemy, an innovative café located in Columbus, Ohio that intersects health care and food. Connect with her via Twitter, Facebook & Instagram.

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Baked Ziti Casserole

Artichoke and spinach are the secret ingredients to bulking up classic baked ziti. With only 10 ingredients, cook up a hearty family dinner of cheesy pasta packed with vegetables and protein-rich turkey.

Baked Ziti Casserole

Ingredients

• 4 ounces (115 grams) uncooked whole-grain ziti or penne pasta
• 1 pound (450 grams) lean (99/1) ground turkey
• 1 small (70 grams) onion, chopped
• 3 cloves garlic, minced
• 1 (24-ounce or 720 grams) jar no-salt-added marinara sauce
• 1/2 teaspoon salt
• 5 ounces (140 grams) fresh baby spinach
• 1 (12-ounce or 335 grams) package frozen artichoke hearts, thawed and chopped
• 1 cup (4 ounces or 110 grams) shredded part-skim mozzarella cheese
• 2 tablespoons chopped fresh basil, divided

Directions

Preheat oven to 350°F.

Cook pasta in boiling water for 8 minutes or until tender. Drain and return to pot or transfer to a large bowl.

While pasta cooks, spray a nonstick skillet with cooking spray, and place over medium heat. Cook turkey, onion, and garlic for 5 minutes, until turkey is crumbled and cooked through. Stir in marinara sauce, artichoke hearts and salt. Cook 1–2 minutes, until thoroughly heated. Stir in spinach. Cook, tossing with tongs, until spinach is wilted. Stir turkey mixture into pasta.

Spoon pasta mixture into a lightly greased 13-by-9-inch baking dish. Sprinkle with cheese; bake for 35 minutes, or until hot and bubbly. Let rest 5 minutes. Sprinkle with basil before serving.

Nutrition Information

Serves: 6 |  Serving Size: 1 1/2 cups (10.5 ounces or 383 grams)

Per serving: Calories: 286; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 57mg; Sodium: 400mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 7g; Protein: 31g

Nutrition Bonus: Potassium: 45mg; Iron: 14%; Vitamin A: 13%; Vitamin C: 14%; Calcium: 16% 

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Can Going Vegetarian Help You Lose Weight?

A vegetarian lifestyle has its perks! There’s evidence that is can lower risk for heart disease, cancer, blood pressure, and even death (not to mention the staggering environmental benefits). Not surprisingly, vegetarian diets are gaining in popularity. It also helps that there’s evidence to say vegetarians and vegans weigh less than their meat-eating counterparts. Let’s dive into the details and see how reducing meat may be helpful for shedding those stubborn pounds.

One caveat: Weight loss is tough and highly personalized. What works for your neighbor may not work well for you.

Findings for Weight and Going Vegetarian

A large 2010 study examined the diet of 373,803 men and women in 10 European countries over the course of 8 years found that eating meat was positively linked to weight gain. The researchers found that after adjusting for calories, eating 250 grams of meat (about 1 steak) per day would lead to a 2 kilogram weight gain after 5 years. Naturally, the researchers then concluded that eat less meat would help with weight management.

Generally speaking, vegetarians have lower weights than omnivores. A 2015 analysis of 15 studies by the Academy of Nutrition and Dietetics concluded that adopting a vegetarian diet leads to weight loss, without calorie counting or exercise. And going all out vegan may reign supreme in the weight loss department.

Earlier this year, Harvard researchers looked at how vegetarian diets affected weight loss. To do this they combed through 12 studies with a total of 1,151 participants. Note that all 12 studies were randomized controlled trials meaning they assigned participants to either a vegetarian or non-vegetarian group (e.g. control group). Each study lasted about 18 weeks or 4.5 months. Their findings: vegetarians lost 4.4 pounds more than non-vegetarians, and vegans lost 5.5 pounds more than non-vegetarians.

How to Go Vegetarian Healthfully

It makes sense that eating less meat can be helpful for weight loss. Meat is higher in saturated fat, cholesterol, and usually calories than plants, not to mention the fact that it’s void of filling fiber and disease-fighting antioxidants. Therefore, eating too much meat (or too much of anything) won’t be good for you, which leads me to my next point.

Remember that being vegetarian doesn’t automatically mean being healthier. After all, cookies and pie and cheese pizza are all meatless. The key to losing weight on a vegetarian diet is fueling yourself with nutrient-dense whole foods like fruits, veggies, whole grains, beans, legumes, soy, nuts, and seeds.

Going vegetarian automatically means eating more carbohydrates, since meat is the only food group without this nutrient. If most of your carbohydrates is coming from refined grains, this won’t bode well for you. Instead, stick with higher fiber options and choose your carbohydrates wisely. For example, pick roasted sweet potatoes or spicy black beans rather than couscous or rice.

What about protein? News flash: ditching meat doesn’t mean you’re going to be a victim of protein deficiency anytime soon. Incorporate plant-based protein-rich foods like beans, whole grains, eggs, tofu, nuts, and seeds into every meal and snack to ensure you’re meeting your daily needs and staying full.

While reducing consumption of meat may seem daunting, it’s not as hard as you’d think. More and more restaurants are offering vegetarian options, and not just cheesy pasta, either. Don’t be surprised when you see quinoa patties and bean “meatballs” popping up on menus everywhere—fast food included! The good news is that this trend isn’t going anywhere and the world is only going to become more accepting of meatless preferences.

Have you adopted a vegetarian lifestyle to lose weight? Share your experiences below.

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Meditation is Way Easier Than You Think

Chances are, you know why meditation is good. The list of benefits is long and constantly growing: It reduces stress and anxiety, strengthens your immune system, and can make you more compassionate. It may even keep your brain young (and sharp) and help you lose weight.

The real issues are: When to do it? And how?

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We’re all beyond busy, so you first have to make the conscious decision to commit to a practice. The beauty of meditation is that it can be as long or as short as you want it to be, and you can do it anywhere. “That one minute you spend on Facebook, you can meditate instead,” says Dina Kaplan, founder and CEO of The Path, a meditation community based in New York City. “You can find one minute, even if it’s in the bathroom.”

There are many ways to meditate, and there’s really no wrong way. As you practice, expect thoughts to enter your head. “Just come back to your breath or mantra,” says Myk Likhov, founder of Modern Om, a lifestyle brand based on the chakras. “You can’t force yourself to meditate, and you can’t force yourself to meditate well. But over time, you get better at it.”

How you meditate depends on what you want to get out of your practice. There are four main types of meditation: mindfulness, mantra, energizing and goal-oriented. In addition to reducing stress, each has particular benefits. “Think of these as tools,” Kaplan suggests. Use what’s right for you in your current situation, and feel free to mix and match.

Mindfulness

This is what many people think of when they hear the word “meditation.” You simply focus on one thing, typically your breath, Kaplan explains. You can also choose to focus on the flame of a candle or do a body scan, noticing how each part of your body feels.

The biggest benefit: Over time, mindfulness helps your mind wander less. “You’re training the mind to be focused,”  Kaplan says. “People who do mindfulness tend to be very focused on the present moment.”

How you do it: Kaplan explains: “A great way to start mindfulness is to sit with your back straight, feet on the ground and hands wherever feels good. Close your eyes. Breathe in and out of your nostrils, and focus your entire attention on the sensation of your breath as it comes in and out.” What does it feel like? Warm? Cool? Tingly? It doesn’t matter, just focus on those sensations.

How long: Beginners can start with 1 minute. As you continue to practice, you’ll be able to sit for longer lengths of time.

Mantra

Traditionally people who use mantra meditation go to a teacher and receive a personal mantra, which is in Sanskrit. “But the newest thinking is that you’ll get 90% of the benefit of this style of meditation by using a generic mantra,” Kaplan says. She suggests trying “hamsa” (pronounced “hum-sa”) or “soham” (“so-hum”). Both mean “I am that”; the syllables can be interchanged without altering the meaning.

Likhov suggests that you can use simple phrases like “thank you,” “I am great,” or “life is good.”.

The biggest benefit: It makes you more creative — and not just with writing or painting. “It also makes you good at creative problem-solving, so it’s good for business people,” Kaplan says.

How you do it: Gently repeat your mantra to yourself in your head. There’s no set rhythm to follow, and you don’t need to time it with your breath. Do whatever feels natural. End your practice with 1–3 minutes of mindfulness meditation. “You can get a bit dreamy during mantra meditation, so this will help ground you before you re-enter your day,” Kaplan explains.

How long: Most schools that teach mantra meditation recommend meditating for 20 minutes, twice a day.

Energizing

There are several ways you can do energizing meditation, including practicing certain martial arts and kundalini yoga, but the simplest way might be alternate nostril breathing.

The biggest benefit: As the name implies, rather than downing a Red Bull or espresso, you can use this meditation style to naturally boost your energy.

How you do it: Sit comfortably, and bring your right hand to your nose. Place your thumb on your right nostril and your ring finger on the other. Close your right nostril with your thumb and inhale through your left nostril. Close your left nostril with your ring finger and calmly hold that breath. Then release your thumb and exhale out your right nostril. Pause, then breathe in through your right nostril and repeat, this time exhaling through your left nostril.

You can inhale, exhale and hold for the same length of time (say, four counts). For more energy, inhale for a longer amount of time; to feel more relaxed, lengthen your exhale.

How long: 1–6 minutes, or about 1–10 rounds

Goal-oriented

In this meditation, you set an intention to accomplish something. Your goal could be anything, but compassion is a common one, in part thanks to Sharon Salzberg popularizing “loving kindness” meditation in the West.

The biggest benefit: Studies show that practicing loving-kindness meditation can cause changes in areas of the brain that help us empathize with others. In real life, that translates into making it easier to act with compassion and be less reactive.

How you do it: Sit comfortably, with your eyes open or closed. Repeat the following phrases to yourself:

May I be happy.

May I be peaceful.

May I live today with ease.

When it feels right, think of someone who is easy to love and direct these phrases at them as you picture them in front of you. Keep expanding out, and do the same with an acquaintance, someone who’s a bit difficult to love and even your city, state, country and the entire world.

How long: Aim for 15 minutes

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MORE TO GET YOU MOVING

> Heart Rate Monitoring Basics
> The 1 Thing You Need to Be Active and Healthy As You Age
> Burn More Calories on Your Walk With 4 Easy Tweaks

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Yes, Technically, Drinking Cold Water Burns More Calories—But There’s A Catch

Hello again, and welcome to another installment of SELF.com’s weight-loss myth busters. Previous topics have ranged from whether strength training or cardio burns more calories to the sad-but-true fact that, no, drinking red wine every day doesn’t magically make you weigh less, and whether spiking your H2O with lemon can really help you shed pounds. We poured cold water on that last idea, but now it’s time to discuss that cold water itself—specifically, whether downing an icy glass of the stuff actually helps you burn more calories than you would if you went for a room temperature pour. And actually, the answer is yes, it does. But not as much as it may seem.

This rumor gained traction over a decade ago because of a study with surprising results.

In 2003, a research team in Germany studied 14 people and found that if the participants drank ice cold water, they could boost their caloric expenditure by about 30 percent for over an hour. Meaning, “If you could chug your way through two liters of cold water, you could burn about an extra 100 calories per day,” Rachele Pojednic, Ph.D., assistant professor in the nutrition department at Simmons College and professor at the Harvard Extension School, tells SELF. “That’s a lot of freezing cold water to drink.” It is—about a large soda bottle’s worth—but an extra 100 calories per day is a pretty major deal for something that doesn’t require much effort.

But the study raised other researchers’ suspicions.

“Lots of researchers saw this study and said, ‘Wait, there have been other studies looking at the thermogenesis of food [how many calories it takes to metabolize the food, or in this case heat the water up to body temperature], and those studies didn’t show anything or just a tiny amount [of calorie burn].'” The results didn’t make sense, so other studies tackled the subject and found that the 2003 study measured calorie expenditure in a flawed way. “When they redid these studies, they found there was a teeny tiny effect that wasn’t statistically significant,” says Pojednic.

Your body does work to bring cold water up to its own internal temperature, resulting in a smidge of extra calorie burn.

It makes sense when you think about it. “It’s a matter of physics—when you put an ice cube into a lukewarm drink, that drink uses energy to melt the ice cube,” says Pojednic. It’s the same thing in your body, but the amount is pretty negligible. “It’s very minimal, not enough to make a significant change in anybody’s weight,” Lauren Harris-Pincus, M.S., R.D.N., owner of Nutrition Starring You, tells SELF.

Specifically, more scientifically sound research has found the thermogenic effect of drinking cold water is only about 4 to 7 calories per glass, or “equivalent to one plain M&M,” Pojednic says. Sure, if you’re trying to lose weight, every little bit of calorie burn helps. But this is in no way a magic weight-loss bullet.

With that said, drinking cold water can help your weight-loss efforts in bigger, albeit more indirect, ways.

Drinking enough water for your body’s needs is always smart, whether you want to lose weight or not. But if you are trying to lose weight, hydration is extra important. Proper water intake is key in making sure your metabolism is functioning at its highest ability, says Harris-Pincus. The fact that cold water is refreshing doesn’t hurt. “People don’t tend to drink enough water, and cold water is more pleasing to the palate, so it can make you more likely to drink it during exercise and during the day,” Harris-Pincus explains. Staying well-hydrated can also help you feel more energetic during your workouts, further adding to cold water’s potential to boost weight loss in a roundabout way.

Plus, there’s the fact that drinking water—no matter its temperature—before you eat can fill you up a bit so you wind up taking in fewer calories. “You won’t get a huge calorie burn [from the water], but you could save hundreds of calories per meal,” just by preloading with H2O, says Pojednic. (Even better if you’re using that water to replace high-calorie beverages like soda or fancy coffee drinks.) What’s more, drinking water before you chow down can help you eat more mindfully because you won’t feel as hungry—and that’s a win-win, whether you’re hoping to lose weight or not.

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14 Ways People Eat Eggs Around the World

Happy World Egg Day! To show our appreciation for possibly the best (incredibly nutritious) ingredient in the world, we’ve compiled 14 egg-citing recipes from Italy to the Philippines. Travel the world from the comfort of your own home with these egg-a-licious dishes!

1. Italy: Spinach Tomato Frittata | MyFitnessPal’s Original Recipes 

Frittatas are Italian-style baked omelets stuffed with your choice of meats, cheese, veggies or even pasta. We’ve adapted this versatile dish for low-carb lovers. Ready in 20 minutes or less, this easy frittata is full of tomatoes and spinach and topped with gooey mozzarella. Recipe makes 6 servings at one (3 1/2-inch) wedge each.

Nutrition (per serving): Calories: 113; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 225mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 9g

2. Japan: Tamagoyaki (rolled eggs) | Japanese Cooking 101
Japanese tamagoyaki takes thin layers of eggs and rolls them together into a log. Slightly sweet, tamagoyaki is commonly eaten for breakfast or added to a bento box for lunch. And, best of all? It uses only five ingredients. Recipe makes 6 servings at 1/2-inch piece each.

Nutrition (per serving): Calories: 59; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 124mg; Sodium: 156mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 0g; Protein: 4g

3. Denmark: Aeggekage (Danish Egg Pancake) | Boil & Trouble
The Aeggekage is a traditional Danish egg dish served with bacon, chives and rye bread. This savory and buttery egg pancake is similar to a frittata and is oven-baked until golden brown for a simple yet elegant brunch item. Recipe makes 4 servings.

Nutrition (per serving): Calories: 216; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 303mg; Sodium: 818mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 4g; Protein: 20g

4. Tunisia: Shakshuka | Tori Avey 

Shakshuka is a popular North African and Middle Eastern dish of eggs cooked sunny-side up in a skillet of tomato sauce spiced with chili powder, turmeric and cumin. Easy-to-make, healthy and loaded with kitchen staples, this vegetarian one-skillet meal will be your go-to for busy days. Warm crusty bread or pita are the perfect dipping companions. Recipe makes 6 servings at 1 egg (plus sauce) each.

Nutrition (per serving): Calories: 134; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 186mg; Sodium: 149mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 5g; Protein: 8g

5. France: Broccoli & Sun-Dried Tomato Quiche | Homemade in Half the Time

Classic French quiche starts with a savory base of eggs and cream, giving it a custard-like consistency when baked into a crust. This brunch-worthy quiche features a trick that will slash your prep time! Recipe makes 6 servings at 1 slice each.

Nutrition (per serving): Calories: 394; Total Fat: 31g; Saturated Fat: 13g; Monounsaturated Fat: 8g; Cholesterol: 138mg; Sodium: 652mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 3g; Protein: 14g

6. The Philippines: Kwek-Kwek | Panlasang Pinoy

Kwek-kwek are boiled, battered and deep-fried quail eggs that will transport you to the streets of the Philippines. Typically eaten as a street snack, these savory eggs are served with spiced vinegar-based sauce. Reserve this crispy, fried treat for special occasions. Recipe makes 4 servings at 4 each.

Nutrition (per serving): Calories: 285; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 304mg; Sodium: 336mg; Carbohydrate: 28g; Dietary Fiber: 1g; Sugar: 0g; Protein: 8g

7. England: Lightened-Up Scotch Eggs | Cooking Light

The Scotch egg — a British pub favorite — combines eggs and sausage. Traditionally, you start with a hard-boiled egg, wrap it in sausage and coat it in breadcrumbs before deep-frying it. This lightened-up version pan-fries the eggs for color but finishes the dish in the oven to drastically reduce the amount of oil you need. (It’s also much less mess!) Recipe makes 6 servings at 1 egg each.

Nutrition (per serving): Calories: 300; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 291mg; Sodium: 34mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 1g; Protein: 27g

8. India: Creamy Egg Curry | Indian Healthy Recipes 

Curry lovers, rejoice. Boiled eggs are doused in a spiced onion-tomato gravy that’ll leave your kitchen pleasantly fragrant. Serve this flavorsome dish with roti, naan, paratha or rice for a satisfying meal. Recipe makes 5 servings at 1 egg plus sauce each.

Nutrition (per serving): Calories: 216; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 254mg; Sodium: 271mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g

9. China: Steamed Egg | Huang Kitchen

Unbelievably simple and quick, steamed eggs are a common Chinese dish. Just beat together egg, water and seasonings — and voilà, you’re ready for steaming! From fried garlic and green onions to glass noodles and ground meat, customize your steamed eggs with your favorite mix-ins and garnishes. Recipe makes 4 servings.

Nutrition (per serving): Calories: 60; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 140mg; Sodium: 383mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugar: 0g; Protein: 5g

10. Turkey: Menemen | Delicious Istanbul 

Bored with your typical scrambled eggs? In 15 minutes, serve up a filling and nutritious Turkish breakfast instead. Menemen, or Turkish scrambled eggs, bulks up your breakfast favorite with tomatoes and green peppers. Soak up these soft scrambled eggs with a thick slice of bread! Recipe makes 4 servings.

Nutrition (per serving): Calories: 350; Total Fat: 32g; Saturated Fat: 5g; Monounsaturated Fat: 22g; Cholesterol: 215mg; Sodium: 132mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 2g; Protein: 7g

11. Mexico or Spain: Quick Migas | Budget Bytes

Migas, a traditional Spanish breakfast, mixes scrambled eggs with day-old bread and a medley of vegetables for a budget-friendly and nutrient-dense meal. The Mexican version swaps in tortilla strips, as this one does. Make this dish extra wholesome by garnishing it with salsa, avocado, cilantro, beans or whatever your heart desires. Recipe makes 6 servings.

Nutrition (per serving): Calories: 166; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 202mg; Sodium: 424mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 2g; Protein: 10g

12. Mexico: Huevos Rancheros | Skinnytaste
Give your sunny-side up eggs a Mexican makeover by turning them into these huevos rancheros. Eggs, tomatoes, green chilies and cheese over a crispy corn tortilla? Yes, please! Recipe makes 2 servings at 1 tortilla each.

Nutrition (per serving): Calories: 200; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 194mg; Sodium: 347mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 4g; Protein: 12g

13. United States: Classic Eggs Benedict with Hollandaise | Clean Eating
Make an indulgent brunch using this recipe for eggs Benedict with a lemon-basil hollandaise sauce. Toasted English muffins are served along with a soft poached egg and drizzled with creamy sauce. Recipe makes 2 servings at 1 egg + 1/2 English muffin + 1 slice tomato + 1 slice bacon + 3 1/2 tablespoons hollandaise each.

Nutrition (per serving): Calories: 237; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 329mg; Sodium: 399mg; Carbohydrate: 17g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g

14. Hong Kong: Sweet Egg Tarts | The Woks of Life

To finish off this egg-tastic roundup, we couldn’t forget dessert! Hong Kong-style egg tarts are mini pies of happiness. Each tart consists of a flaky, buttery crust surrounding a sweet egg custard filling. Yum! Recipe makes 22 servings at 1 egg tart each.

Nutrition (per serving): Calories: 125; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 46mg; Sodium: 26mg; Carbohydrate: 11g; Dietary Fiber: 0g; Sugar: 5g; Protein: 2g

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5 Reasons Why Protein Is Good for Weight Loss

With the continued excitement for eating low-carb and Paleo–two diets known for having higher protein intake– the popularity of protein is reigning high. As you undergo your weight loss journey, you might question why protein is so prized. How does it really help you lose weight? Here are 5 reasons why protein can be your weight loss pal:

1. PROTEIN SATISFIES & SAVES CALORIES  In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us more satisfied and less likely to go back for seconds. If this happens over the course of multiple days your calorie savings can help with weight loss.

2. IT CURBS CARB HIGHS AND LOWS  I don’t know about you, but when I come off a sugar high onto a sugar low I can make food decisions I’ll later regret (here’s looking at you, last breakroom donut). Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.

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3. PROTEIN REQUIRES MORE OF YOUR ENERGY  The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.

4. IT FUELS FAT BURNING  It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat (I know, bummer!). During this process it is especially important that you continue to eat enough protein in your diet. Having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.

5. PROTEIN PROMOTES MUSCLE REPAIR & GROWTH  Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you strength train consider having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.

One important thing to realize is eating more protein alone won’t necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period of time.

But, you can still make protein a pal on your weight loss journey by getting enough protein in your daily diet. MyFitnessPal sets your protein to be 20% of your total calories, which should be enough for the average person.

Want more information about protein and tips on how to choose the healthiest forms? Check out this great infographic, and some of our high-protein recipes.

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