It seems like parents are busier than ever, and coming up with creative and healthy lunch box ideas for kids can feel like a daunting task. Balancing good nutrition with creativity helps ensure kids both enjoy their meals and get the fuel they need to power through an afternoon of learning. In this article, we'll explore a wide variety of lunch ideas for kids that will make mealtime fun and nutritious at the same time.

The importance of a balanced lunch

Think about how much energy kids burn throughout the day. When they're at school, kids are in constant movement, whether at recess or going from one class to another. When they have a balanced lunch, they have the fuel they need to fully embrace their day. Nutritious lunches are a crucial part of a healthy lifestyle, helping children keep their bodies strong so they can properly grow.

Equally important, nutrient-dense lunches boost their brainpower. When a child eats a balanced meal, they're more likely to be able to concentrate and focus. Also, a healthy noonday meal keeps their energy levels stable, helping them avoid afternoon crankiness.

Fun and nutritious sandwich alternatives

Sandwiches are a lunchbox mainstay, and why not? They're quick to make, kids love them, and making healthy sandwiches is a breeze. However, it's nice to change things up sometimes with lunch ideas without sandwiches. Plus, some kids may not like sandwiches. Special dietary needs can also come into play. For this reason, it's a good idea to have some non-sandwich lunch ideas in your lunch box idea tool chest.

• Quinoa salad with yogurt: Quinoa is loaded with protein, while yogurt adds more protein, dairy, calcium, potassium, and phosphorus. Opt for plain nonfat yogurt with a side of fruit they can stir in.
• Chicken salad with crackers: Chicken salad can be made with finely chopped celery to add fiber and nutrients. Pack the lunch box with whole-grain crackers for a fiber-rich option.
• Hummus and pita bread: Soft pita bread can be spread with protein-rich hummus.

Bento box inspiration

A bento box is a lunch box with several small divided sections. Essentially, a bento box is a bowl with a securely fastened lid. Bento boxes are great for keeping all of the foods separate while also encouraging a wide variety of foods.

• Hummus and crackers: Add some of your child's favorite hummus to the bento box, along with some whole-wheat crackers. Pair this with cheddar cheese cubes for dairy and a side of grapes for easy snacking.
• PBJ bento: Make a classic peanut butter and jelly sandwich and remove the crust. Then, add PBJ triangles to the bento box. Cut-up strawberries complete this nutritious meal with a pop of gorgeous color. You can also use other types of nut butter if your school doesn't allow peanut butter.
• Zucchini-banana muffin lunch: Muffin lunches are perfect because they're easy to make, and kids love them. The muffins go in the large section of the bento box, and you can fill the other sections with baby carrots and a single-serving container of applesauce.

Protein-packed snacks

Protein is important for a child's growth and development, and it keeps kids fuller for longer. Additionally, protein is crucial for brain health, and it can enhance memory, concentration, and overall cognitive function. Toss some protein-rich snacks into your child's lunch for quick fuel and brain food.

• Almond butter and crackers: Making these in advance and putting them in the lunch box will keep things neat and tidy at mealtime.
• Hard-boiled eggs: Eggs are an incredible source of protein, and they're the ultimate fast food. Peel them at home and pack them into zipper bags. Sprinkle them with a little salt and pepper for added flavor.
• String cheese: With cheese, you get a double benefit of dairy and protein.

Colorful fruit and veggie combos

Most kids love various types of fruit, but an affection for veggies doesn't come as naturally for every child. If you have a little one who doesn't embrace vegetables easily, try some of these ideas.

• Carrot-zucchini muffins: Zucchini has a naturally sweeter taste than some vegetables, and it cooks up well with shredded carrots in muffins.
• Green salad with berries: Top a bed of crisp salad greens with blueberries or sliced strawberries.
• Smoothies: You can easily blend some greens with fruit to make a colorful smoothie your child will love.

Creative ways to include dairy

Dairy products play an important role in preventing cardiovascular disease and other illnesses. Also, dairy foods contain vitamin D, calcium, and phosphorus, all of which are important for building healthy bones. Try some of these ideas for incorporating more dairy into your child's lunch.

• Cheese cubes: We've mentioned string cheese as a great protein-rich snack, but don't overlook simple cubes of cheddar cheese, Monterey jack cheese, and other types.
• Feta cheese on a salad: When you make that green salad topped with blueberries, go ahead and sprinkle some feta cheese on top for a healthy boost of dairy.
• Pinwheels: Create a pinwheel snack roll using a whole-wheat tortilla, lean meat, and sliced cheese. Cut it into bite-sized pieces for easy eating.

Hydration tips for kids

Staying hydrated is necessary because kids have a long day from the time they leave in the morning until they get home in the afternoon. The best way to keep kids hydrated is to provide them with plenty of water. The National Academy of Sciences suggests that kids need anywhere from seven to 14 cups of water every day, with toddlers needing less than teenagers.

While some water can come from foods such as fruits and vegetables, it's also important to include bottled water so they have plenty to drink throughout the day. If your child doesn't care for plain water, you can add natural flavoring to it. Consider fruit slices or berries to add both flavor and nutrition. To make drinking water more fun for your kids, use colorful water bottles or cups they choose.

Conclusion: easy healthy lunch box ideas for kids

For kids, healthy lunches are key to overall wellness. A healthy lunch not only provides a child with the nutrition they need for the present but also teaches them how to make healthy food choices in the future.

When paired with apps for tracking food intake, the Evidation app is a complementary tool with resources and articles to add more value to the wellness of your family. You can earn rewards and points for other healthy habits, including tracking your activities, sleep, and mood. Download the Evidation app today to continue your family's healthy living journey.

Eating balanced and nutritious meals plays an essential role in maintaining optimal health and productivity. Healthy, well-balanced meals fuel the mind and body, and having a collection of recipes for eating well on hand will give you an edge when you create your weekly meal plan and head to the supermarket. The easy recipes and meal ideas we share below are sure to revolutionize your daily routines and meal planning.

Quick and nutritious breakfast ideas

1. Overnight oats with fruit and nuts

Overnight oats are an excellent breakfast option because there's no morning prep time. When you make overnight oats with basic pantry ingredients, this nutritious meal is also budget-friendly.

Best of all, oats are loaded with beta-glucan fiber, which may reduce heart disease risk and lower cholesterol levels. Adding some fruit or berries provides even more nutrition, while a handful of nuts on top of your cooked oatmeal gives your morning a nice protein boost.

Try this recipe.

2. Greek yogurt parfait with granola and berries

When you eat Greek yogurt for breakfast, you're giving yourself protein to get your day off to the best start. Additionally, yogurt is a calcium-rich food, and calcium is important for promoting bone health. Greek yogurt is also rich in riboflavin, vitamin A, B vitamins, and selenium.

Greek yogurt parfaits can be prepared in advance if you compile them in individual jars and stash them in the fridge. Adding granola gives you protein and fiber, both of which can make you feel fuller as you tackle your day. Also, studies suggest eating antioxidant-rich berries regularly may improve insulin levels and blood sugar.

Try this recipe.

Simple lunch recipes for busy days

3. Quinoa salad with veggies and vinaigrette

Most people know that a diet high in vegetables has many benefits. Vegetables can reduce the risk of heart disease and stroke, along with lowering blood pressure, reducing the risk of digestive problems and eye disease, positively impacting blood sugar, and even preventing some types of cancer.

This healthy lunch loaded with veggies is even more nutritious when you add nutrient-dense quinoa. Quinoa is an excellent source of protein, fiber, vitamin B6, and many minerals.

Try this recipe.

4. Veggie wrap with hummus and mixed greens

Hummus is a power spread and dip in Middle Eastern cuisine. However, this filling dip has gained widespread appeal as a healthy meal component and snack around the world. While hummus is tasty, it's also a versatile food packed with nutrients such as folate and iron. Additionally, hummus offers several health benefits.

For a quick and easy lunch, spread a veggie wrap with your favorite hummus. Then, top it off with nutritious mixed greens.

Try this recipe.

Flavorful dinner options for healthier evenings

5. Stir-fried tofu with mixed vegetables and brown rice

Tofu is a nutrient-dense protein and a favorite among many people who eat a vegan or vegetarian diet. However, tofu is also a nice option for meat eaters who want to enjoy a meatless Monday or just add more plant-based foods to their diet.

A stir-fry is easy to prepare, and pairing tofu with veggies and brown rice allows you to get a full meal on the table quickly. Choosing brown rice over white rice is another sound choice. Brown rice is a whole grain, so it's an excellent source of riboflavin (vitamin B2), folate, calcium, and potassium.

Try this recipe.

6. Grilled chicken with quinoa and steamed broccoli

Food cooked on a grill almost always feels like a celebration, but it doesn't have to be high in fat and calories to be delicious. Grilled chicken is a rich source of protein, which helps build and repair tissues while ensuring you maintain muscle mass.

Quinoa is a fiber-rich food that also has protein. Add broccoli to this delicious meal and it's well-balanced with plenty of fiber, vitamins, minerals, and bioactive compounds.

Try this recipe.

7. Chicken and vegetable stir-fry with rice

Chicken is a go-to meat in many households. It tends to be an affordable meat option, and it works well with all types of vegetables and grains.

A stir-fry made with chicken and vegetables is perfect when served with any type of rice. Consider brown rice for the extra nutritional benefits we mentioned above. Plus, brown rice contains flavonoids and phenols, which are antioxidants that protect our bodies from oxidative stress.

Try this recipe.

Healthy snack ideas to keep you energized throughout the day

8. Apple slices with almond butter

Snacking can make you feel more satisfied throughout the day, and apple slices with almond butter will help you get over that afternoon slump. Apples are loaded with nutrients, and they're also an excellent source of fiber.

Almond butter provides a variety of micronutrients, but most importantly, this creamy nut butter is known for being high in vitamin E.

Try this recipe.

9. Trail mix with nuts, seeds, and dried fruits

Trail mix is hugely portable, with ingredients that are largely shelf-stable. While trail mix is loaded with nuts, you can also make trail mix with seeds and a variety of dried fruits.

The nuts and seeds in trail mix have a lot of protein, an essential nutrient for tissue repair, muscle growth, and immune health. Dried fruit adds flavor and sweetness, along with its own nutrients.

Try this recipe.

Plant-based recipes for a meatless meal rotation

10. Lentil soup with crusty whole-grain bread

Lentils are an excellent low-calorie source of fiber and plant-based protein. In the wintertime (or any time!), a bowl of soup is a comforting dinner choice. Lentil soup is a delicious option for an easy plant-based meal.

You can cook lentil soup in your slow cooker and dinner is ready when you get home after a busy day. Alternatively, for a quick and easy supper, cook lentil soup in your pressure cooker.

Try this recipe.

11. Vegetable stir-fry with tofu and noodles

In addition to being a protein-rich food, tofu also has other health benefits. For example, a 2023 systematic review of almost 50 studies found that people who eat plenty of fresh fruits, vegetables, and soy products are at reduced risk of breast cancer and other cancers.

Nutrient-dense vegetables such as broccoli and carrots add some crunch to a tasty stir-fry. For noodles, you can choose soba noodles made with buckwheat flour or Japanese udon noodles for a whole wheat option.

Try this recipe.

Your health goals and Evidation

Recipes for eating well give you a great start to living a healthy lifestyle. Long-term maintenance of a well-balanced diet adds value to your overall health and well-being. You can take these healthy recipes to another level by experimenting to find alternatives that work for you. Consider also including friends and family by sharing these recipes to foster a sense of community.

Pairing the Evidation app with other apps allows you to track your food intake. Also, with the Evidation app, you can earn points and rewards for your other healthy habits, including tracking mood, sleep, and activities. Download the Evidation app today to begin your journey to healthier living.

If you're trying to up your calcium intake, it's likely you already know that it's smart to increase the amount of low-fat dairy in your diet. That being said, dairy isn't the only way to get the calcium your body needs to thrive. Plenty of fruits and vegetables are also high in calcium, making it easier to get the recommended amount without relying on supplements. Here, we'll take a look at why calcium matters, and how you can get the calcium that you need from the produce section.

Why calcium matters

Calcium is vital for your overall health and well-being, especially when it comes to maintaining strong bones and teeth. The role of calcium in your body goes far beyond building and keeping strong bones, however.

Calcium helps your body maintain proper muscle function, as it allows your muscles to contract and relax smoothly. This is important for voluntary movements (like standing up, walking, and exercising) but it's also key for involuntary movements, such as the contractions that create your heartbeat.

The nervous system needs calcium to function properly as well. Calcium helps the body transmit signals between the brain and the body, ensuring that your body is working as one coordinated unit. The mineral also helps blood clot when you get a cut and supports the release of hormones and enzymes that help to regulate bodily functions.

Is it better to get calcium from food than from supplements?

While supplementation is one way to add calcium to your body, it's better to get the mineral from a nutrient-rich, whole foods diet. According to Dr. Erin Michos, the director of preventive cardiology at Johns Hopkins Ciccarone Center for the Prevention of Heart Disease, "A nutrient in pill form is not processed in the body the same way as it is when ingested from a food source." Dr. Michos says that research on whether calcium supplements are effective is inconclusive at best. "There is a growing body of evidence that suggests no health benefit, or even worse, that calcium supplements may be harmful," says Dr. Michos.

It's recommended that adults ages 19-50 should get at least 1000 mg of calcium from food sources each day. Women ages 51-70 should get at least 1,300mg each day, and men over the age of 70 should also up their intake to at least 1,300 each day.

Calcium rich fruits and vegetables

Ready to create a calcium-rich kitchen?

Add these foods to your grocery list:

• Broccoli rabe
• Kale
• Bok choy
• Broccoli
• Oranges
• Dried figs
• Kale
• Spinach
• Collard greens

How calcium can help you feel your best

As we mentioned calcium is necessary for building and maintaining strong skeletal health, but the mineral does far more in our bodies than it gets credit for. Let's explore some of the health conditions you may be able to improve by increasing your calcium intake.

Osteoporosis

Bone loss begins around age 30, and the process continues to speed up with age. Eating foods rich in calcium (specifically in combination with foods rich in vitamin D) can help prevent menopause-related bone loss in women, and it may also help to prevent bone loss in men.

Premenstrual Syndrome (PMS)

Research has shown that increasing calcium intake to 1,200mg per day showed a decrease in symptoms, including headaches, muscle aches, bloating, and food cravings.

High Blood Pressure

As we mentioned, getting enough calcium in your diet can help to support heart health. If you don't get enough calcium, you may be more likely to develop high blood pressure (hypertension). Early research shows that calcium may play a role in reversing hypertension. If you're currently taking blood pressure medication and want to try adding more calcium to your diet, do not stop taking your medication, and talk with your doctor if your goal is to eventually get off of your high blood pressure medication.

Obesity

Both animal and human studies have shown that low-fat dairy can play a role in reducing body weight. Researchers are still unsure as to whether this is due to calcium, other nutrients, or a combination of factors.

High Cholesterol

Early studies have shown that increasing calcium intake to 1,500mg to 2,000mg per day may help to lower cholesterol levels. It's important to note that this appears to have the greatest effect when used in tandem with regular exercise and a healthy diet, and it's possible that calcium works better to help people maintain existing normal cholesterol levels rather than helping people lower high cholesterol. If you have high cholesterol, talk with your doctor about the lifestyle changes you can make to lower your numbers.

Stroke Risk

A population-based study showed that women who ingested higher amounts of calcium were less likely to experience strokes over time than those who did not take in more calcium. If you're at risk of stroke, talk with your healthcare provider about the lifestyle changes you can make to reduce your risk.

The bottom line: Getting plenty of calcium from food can help to decrease your risk of developing certain health conditions, and may help to reduce symptoms of or eliminate other conditions, like osteoporosis. If you're living with the conditions listed above, talk with your doctor about whether increasing your calcium levels might help to improve your health.

At Evidation, we're here to help you hit your health goals

If you're ready to take your health to the next level, Evidation is here to help. Here's how it works: we ask you to share the health data you're already tracking (through apps, your smartwatch, etc.). We aggregate the data that you choose to share with us to find patterns and insights that you might not notice otherwise. This allows us to offer personalized, content-based insights that can provide you with the information you need to inform daily habit choices. We'll be with you to celebrate as your health improves over time. If you're ready to get started, we're ready to support you. Click here to learn more about how the Evidation app works and get started today.

Kicking back and relaxing with a friend in a coffee shop while you sip your favorite barista-crafted creation can be a fantastic way to de-stress. If you're working toward creating a healthier lifestyle, good news: there are plenty of warm and cozy (or iced, if that's your thing) java options that can fit into your plan as you work to become your happiest, healthiest self.

Here, we'll take a look at the difference between three popular coffee drinks: lattes, cappuccinos, and macchiatos. From caffeine levels to typical sugar content, you'll be able to use the information here to choose which coffee option is the best fit for your lifestyle.

Latte vs. cappuccino vs. macchiato: What's the difference?

All three of these coffeehouse favorites can provide a hefty amount of caffeine, sugar, and calories, but that doesn't mean that you need to give up your favorite pick-me-up treat when you're working on your wellness.

Key differences in preparation and ingredients

First, let's take a look at how each drink is made:

• Latte: A latte is made by adding steamed milk to a shot of espresso. In some coffee shops, the number of espresso shots is determined by the size of the drink ordered.
• Cappuccino: A cappuccino is made by layering equal amounts of espresso, steamed milk, and milk foam. This drink is often topped with a dusting of cinnamon.
• Macchiato: A macchiato is a shot of espresso with a splash of milk.

Recipes can differ greatly from one coffee shop to another. Often, sugar and flavorings are added to these drinks. The further your drink strays from its basic recipe, the more calories are likely to be added. This doesn't mean you have to stay away from your favorite Pumpkin Spice Latte, rather, it means that it's important to understand exactly what's going into your drink so that you'll know how it will impact your body.

Caffeine content comparison between the drinks

Whether you're ramping up for a late night study session or you simply need a little get-up-and-go after a bad night's sleep, caffeine, in moderation, can help to boost energy and alertness. While it's not a good idea to become dependent on caffeine, there's nothing wrong with enjoying some coffee or tea (and the energy boost that comes with it).

Here's how each of our three beverages ranks in terms of typical caffeine content:

• Latte: A 16 oz. latte has about 173 mg of caffeine.
• Cappuccino: A 16 oz. cappuccino usually has the same amount of caffeine as a similarly-sized latte—about 173 mg.
• Macchiato: A 2 oz. macchiato (remember, this drink, in its purest form, is a single shot of espresso with a dash of milk, making its volume far lower than other coffee drinks) usually has about 85 mg of caffeine.

It's important to pay attention to how caffeine affects your body in order to determine what type of coffee drink is the right fit for your needs. You may find that caffeine has little to no effect on your stress levels and ability to get a good night's sleep, or you may find the opposite to be true. Understanding the amount of caffeine you're getting can help you determine what to drink—as well as how early in the day you need to switch over to non-caffeinated options.

Calories in lattes vs. cappuccinos vs. macchiatos

The traditional recipes for these drinks don't offer super-high calorie counts. A 16 oz. latte has about 206 calories, a cappuccino of the same size has about 130 calories, and a 2 oz. macchiato has about 13 calories. The sugar in each of these drinks is fairly low as well, and only comes from the milk used (choosing oat milk or almond milk can significantly reduce your drink's sugar content).

Seasonal offerings, exciting flavor combinations, and other factors can all seriously ramp up the calories in coffee drinks. For example, a Caramel Macchiato at Starbucks—which doesn't follow the traditional recipe, despite its name—clocks in at 250 calories, thanks in part to the three pumps of syrup included in the recipe. At Dunkin' Donuts, a medium Caramel Craze Signature Latte packs 410 calories (and 57 grams of sugar).

If you're watching your sugar intake, or are keeping track of your calories, it's often best to order the basic version of your favorite drink, adding your own sweetener, if desired.

Health considerations and moderation tips

Coffee can trigger health issues in some people, including migraine headaches, anxiety, digestive distress, and trouble getting a good night's sleep. If you find that you don't feel great after drinking coffee, it might be a better idea to switch to tea (choose herbal tea if you're trying to cut out caffeine). If you're only sensitive to caffeine—not the coffee itself—you may feel better ordering a half-caff or caffeine-free version of your go-to coffee shop order.

That being said, Harvard research shows that drinking three to five cups of coffee a day is associated with a lower risk of some chronic diseases. If you're unsure of whether you're overdoing it when it comes to coffee, keeping a food journal and paying attention to trends or talking to your healthcare provider can be a good place to get more information.

At Evidation, we can help you make the choices that move your health forward

When you're working to feel your best, getting the support you need can make all the difference. At Evidation, our free app works to analyze the health data you choose to share (such as nutrition tracking, activity tracking, sleep tracking, and more) to provide you with personalized, content-based insights that can help you stay on track. Click here to learn more about how the Evidation app works and get started with us today.

Traveling can open your worldview, allow you to experience other cultures, and provide the opportunity for connection with family and friends. At the same time, it can wreak havoc on your well-being—if you're not careful. A little bit of careful planning can go a long way when it comes to keeping up with healthy habits while you're traveling.

Here, we'll take a look at why healthy snacking matters when you're traveling and explore easy-to-pack snacks that support your health and taste great.

The importance of healthy snacking while traveling

Healthy snacking is key to maintaining a healthy metabolism, supporting energy levels, and maintaining weight (or weight loss, depending on your needs and goals). When traveling, it can be easy to fall into the trap of all-too-convenient high sugar, high fat snacks that are packed with empty calories. Planning ahead can make it easier to avoid the nutritional pitfalls that seem to be around every corner when you're making your way from Point A to Point B.

Healthy snacking offers many benefits, including:

• Can provide a nutritional boost if you're unable to eat full meals due to traffic, short layovers, etc.
• Can provide additional fiber and nutrients to support digestive and immune health
• Curbs appetite, decreasing the likelihood of eating beyond fullness at the next meal
• Provides a coffee-like burst of energy if several hours have passed since your last meal

Healthy snacking can be a beneficial choice every day—not just when you're traveling. That being said, healthy snacking while traveling is certainly more difficult than healthy snacking when you're at home or in the office. Let's explore some simple healthy travel snack options.

Portable fruit and vegetable options

Loading up on fruits and vegetables before you hit the highway or the airport is a convenient, simple way to get the nutrients that you need.

Try these simple options for getting more produce into your day when you're traveling:

• Apples
• Bananas
• Grapes
• Oranges
• Berries
• Citrus fruits
• Carrot sticks
• Celery sticks
• Cucumber slices
• Snap peas
• Cherry tomatoes

Protein-packed snacks for sustained energy

Protein-heavy snacks are a fantastic way to keep your energy up while you're traveling. That being said, most of us aren't interested in packing a day's worth of room-temperature chicken or turkey in our carry-ons.

Try these high-protein options to help you feel great as you move toward your destination:

• Nuts with healthy fats like almonds, walnuts, and pistachios
• Single-serving almond or peanut butter packets (pair with fruits for a fulfilling snack)
• Protein bars with 10-20g of protein
• Single-serving cottage cheese cups

Whole grain and fiber-rich snacks

Enjoying balanced nutrition while you're traveling can help to ensure that your body's systems—including your digestive system—are functioning normally. Whole grain and fiber-rich snacks can help to keep you feeling your best despite travel fatigue.

Try these options to keep your fiber and whole grain intake up while you're traveling:

• Whole grain crackers (look for options made with oats, quinoa, or brown rice)
• Popcorn
• Oatmeal bars
• Whole grain, high-fiber wraps/tortillas
• Fiber-rich muffins (look for recipes that require flaxseed, oats, or whole wheat flour)
• Roasted chickpeas
• Whole grain rice cakes topped with hummus

Hydration tips and healthy drink options

Dehydration can affect your mood and mental health, energy levels, and even your immune system function. Staying well-hydrated while traveling is key to feeling your best. Dry air, changes in climate, and changes in sleep schedules can all contribute to dehydration.

Try these tips to stay hydrated while traveling:

• Keep a water bottle with you and take advantage of water bottle refill stations at airports and rest stops.
• Stay away from alcohol and caffeine, as both can contribute to dehydration.
• Enjoy hydrating snacks like watermelon, celery, cucumber, strawberries, and cantaloupe can help with hydration.

At Evidation, we're here to support your health no matter where you go

From sleep patterns to nutrition habits to stress levels, travel can take a toll on your body, and having support in place before you hit the road (or the sky) can help you feel your best from one destination to the next. Using wearable health tracking devices or inputting your health data into apps can help you keep unhealthy habits in check, even when you're rushing from one terminal to the next.

Consistent tracking of health data can show patterns and trends that might be hard to put together on your own. At Evidation, we take it a step further. Once you start tracking your health data, the Evidation team can put your hard work to good use. We aggregate the data you choose to share from multiple apps, allowing us to provide you with personalized, content-based insights that can propel your health forward.

At Evidation, we're here to help you live your happiest, healthiest life, no matter where your travels take you. Whether you're just getting started on your healthy lifestyle journey or you've been dedicated to feeling your best for decades, we're here to help you take your wellness to the next level. Click here to learn more about how Evidation works and download our app today.

Most of us have heard the advice from experts: Drink eight 8-ounce glasses of water every day for optimal health (the "8x8 rule"). After all, the average adult's body is made up of 50 to 70 percent water. But is the 8x8 rule accurate, or is this an arbitrary number? Hint: It's an arbitrary number, and it doesn't apply to everyone.

The fact is that we all need plenty of water, but deciding how much water to drink in a day depends on several different factors. Let's dive in and learn more about precisely how much water you need—based on your unique situation—and why it's important to stay hydrated.

How much water should you drink daily?

You likely weren't surprised to learn that the 8x8 rule isn't the ideal fit for everyone. So, if it's not eight 8-ounce glasses of water per day, how much water should a person drink daily? It depends. While it's a simple question, the answer is complicated.

We do have a short answer to this question, but please keep reading to determine how much water you need based on your unique circumstances. According to the U.S. National Academies of Sciences, Engineering, and Medicine, this is how much water adult men and women should drink every day:

• Males: 15.5 cups (125 ounces or 3.7 liters) per day
• Females: 11.5 cups (91 ounces or 2.7 liters) per day

Note that these figures for adults are for total daily fluid intake. We also get up to 20 percent of our daily fluids from the foods we eat, especially if we eat plenty of water-rich fruit and vegetables. Milk, coffee, tea, and most other beverages also count toward this recommended fluid intake.

The recommended water intake for children is slightly different, per the Institute of Medicine of the National Academies. The ideal amount depends on activity levels and medical conditions. Generally, children should drink this much water every day:

• Children aged 4-8: 40 ounces
• Boys aged 9-13: 64-80 ounces
• Girls aged 9-13: 56-72 ounces
• Boys aged 14-18: 88-112 ounces
• Girls aged 14-18: 64-80 ounces

Other factors impacting recommended fluid intake

Several other factors determine how much water you actually need to drink every day:

• Geographical location: If you live in a hot, dry, or humid region, you need to drink more water. People who live in high-altitude areas such as mountains also need more water to stay adequately hydrated.
• Environment: Spending time outdoors or working in overheated rooms may increase your water intake needs.
• Diet: People who drink a lot of caffeinated beverages may lose more water because of frequent urination. Equally important, you'll probably need more water if you eat a diet high in spicy, salty, or sugary foods.
• Season or outdoor temperature: Most people require more water during the warmer months because of perspiration, especially individuals who spend time outdoors.
• Overall health: Illnesses and medical conditions affect how much water you need. For example, when you have a fever or infection, you may lose more fluids through diarrhea and vomiting. Health conditions like diabetes also increase your hydration needs.
• Activity levels: If you're active or stand and walk more than average, you probably need more water than someone with a desk job. Also, if you do physical activities such as exercising or even just getting your steps in, you'll need to recover your water loss by drinking more.
• Pregnancy or breastfeeding: People who are pregnant or breastfeeding need more water to keep themselves hydrated.

To calculate precisely how much water you need to drink every day, use this tool from the University of Missouri.

Benefits of drinking water throughout the day

Every single cell, tissue, and vital organ in your body requires water to function properly. Here are some of the many reasons to make sure you drink plenty of water:

• Heart health: Maintaining adequate hydration contributes to heart health and reduces the risk of cardiovascular failure.
• Brain health: Your brain is made up of about 73 percent water, and the lubrication helps with firing your hormones and neurotransmitters. Hydration has an effect on focus and concentration, but it also plays a role in your moods, memory, and emotional health.
• Weight maintenance: Drinking more water can curb your appetite and increase your metabolism. 
• Kidney health: Your kidneys use water to remove waste and toxins from the body. Kidneys also play a crucial role in maintaining the right balance of salt, water, and minerals in your body.
• Joint health: Joint cartilage is made up of about 80 percent water, so staying well-hydrated can help lubricate and cushion your joints.
• Energy levels: Poor hydration affects the flow of nutrients to our cells, resulting in fatigue. Stay well-hydrated to keep your energy level high.
• Immune system health: Staying hydrated helps us have a more robust immune system, which fights off diseases and illnesses.
• Skin health: Our skin consists of about 64 percent water. If your skin has to give up moisture to more critical bodily functions, it will become dry. This can eventually result in wrinkles and irritation.

What happens if you don’t drink enough water?

Staying adequately hydrated has a positive impact on nearly every aspect of your health. Not drinking enough water has an effect on your physical performance and can cause cognitive impairment, kidney and urinary problems, and an increased risk of various other health issues. Moreover, severe dehydration requires immediate care because it's a medical emergency.

You may be approaching dehydration if you're feeling lightheaded or overly tired and have a dry mouth. Signs of severe dehydration include:

• Dark urine: Aim for pale yellow urine. If your urine is the color of dark apple cider, you're likely dehydrated unless you are taking medication that changes the color of your urine.
• Extreme thirst: If you're feeling thirsty, you may already be approaching dehydration. But don't rely completely on thirst. Note that people aged 65 and older are at increased risk of dehydration because the body's thirst mechanisms begin to malfunction with aging. Newborns and infants also face a higher risk of dehydration because of their low body weight.

Can you drink too much water?

Most adults rarely drink too much water, but athletes such as marathon runners need to be careful about drinking too much as they attempt to prevent dehydration. If you drink too much water, your kidneys can't eliminate the excess water, causing your blood's sodium content to become diluted. The result can be a potentially fatal condition called hyponatremia. According to the National Kidney Foundation, life-threatening overhydration symptoms include:

• Confusion, headache, or fatigue
• Low blood pressure
• Nausea or vomiting
• Energy loss
• Muscle weakness
• Cramps or twitching
• Restlessness
• Seizures or coma

Staying hydrated for optimal health

How much water should you drink a day? We've laid out all of the different factors that affect how much H2O you should have every day, along with the most important water benefits. The answer is that it's different for everyone. Understanding your personal needs is the first step.

Evidation Members can earn points by tracking self-care activities, such as staying hydrated, walking, eating healthy food, sleeping, and more. Download our app today to get started.

‍

Breakfast has long been called the most important meal of the day, and while experts can argue that point, the fact remains that your day's first meal can have a significant impact on how the rest of your day plays out.

Let's dive in and learn more about why eating a healthy breakfast is important. Then, we'll explore some delicious easy healthy breakfast ideas and recipes.

The importance of eating a healthy breakfast

There’s a long list of benefits of eating a healthy breakfast.

• Energy: Breakfast gives your brain and body energy, which is what keeps you going throughout the day.
• Boosted brain power: Studies suggest that children perform better in school if they have a solid breakfast. These children have increased alertness, memory, problem-solving ability, concentration, test scores, and mood. The same strategy works for adults.
• Essential nutrients, vitamins, and minerals: Breakfast plays a big role in your day's total intake of nutrients. People who eat breakfast have an increased chance of meeting their daily recommended intake of vitamins and minerals.
• Weight control: Research is ongoing, but people who eat a healthy breakfast are less likely to be obese or overweight.

How to make a healthy breakfast

Breakfast foods to eat

Studies show that eating a high-protein breakfast keeps you feeling full throughout the day, so you’ll be less inclined to reach for unhealthy snacks. According to the Cleveland Clinic, a nutritionally balanced breakfast consists of:

• A protein source
• A vegetable or fruit
• A whole grain
• A healthy fat (optional)

The key is to be sure you're maximizing fullness by eating protein and fiber at breakfast. Don't become stuffed, though, or it can impact your productivity because of the time it takes a heavy breakfast to digest.

Breakfast foods to avoid

Researchers who conducted an NIH study comparing the effects of a high-sugar breakfast with the effects of a balanced breakfast of whole grains, fruit, and protein suggest steering clear of heavy-carb meals or treats for breakfast. This includes baked goods such as muffins (unless they're like the ones we've listed below), donuts, and most scones.

Another problem with starting the day with something sweet is that you may crave sweets more often throughout the day.

High-protein breakfast foods

For a breakfast that incorporates protein, vegetables, and whole grains, try some of these breakfast ideas.

• Avocado toast with egg
• High-fiber toast with peanut butter
• Scrambled eggs with vegetables
• Greek yogurt with nuts and berries
• Cottage cheese with sliced tomatoes, olive oil, olives, fresh basil, and bruschetta
• Protein smoothie made with milk (or non-dairy milk), frozen fruit, frozen kale or spinach, and low-sugar protein powder

Keep in mind that traditional breakfast meats such as bacon and sausage add a lot of fat to your daily food intake. If you enjoy breakfast meats, look for turkey or chicken versions.

17 healthy breakfast recipes

1. Breadless eggs benedict

Eggs benedict is one of our favorite healthy breakfast recipes, but the traditional version can be fatty and high in calories. Our version of this breakfast classic is much lighter. Instead of bread, we use tomatoes to make this recipe lower in carbohydrates and gluten-free.

Besides being loaded with flavor, this recipe is also full of protein and vegetables, such as fresh spinach and avocado. This lighter version of our hollandaise sauce is made with low-fat Greek yogurt instead of butter, so you're getting more protein to replace the fat.

2. Healthy breakfast burrito

These breakfast burritos are filling enough to power you through the toughest mornings. The protein comes from eggs and chicken sausage, and the burritos are also full of fresh veggies, including onion, fresh spinach, and bell peppers. Toppings can bring in more protein with cheese and some healthy fat from diced avocado.

Once you have the basic recipe down, you can customize it with different meats and fillings. This recipe has make-ahead instructions, too, so you can have a healthy and filling breakfast prepared before you go to bed the night before.

Try using whole grain or vegetable-based tortillas (like cauliflower or jicama) instead of traditional flour tortillas to make this dish even healthier! 

3. Peanut butter overnight oats

Overnight oats make breakfast easy and nutritious. You can make almost a week's worth of overnight oats because they keep well for up to five days. This recipe is made with old-fashioned rolled oats, vanilla almond milk, Greek yogurt, peanut butter, pure vanilla extract, and chia seeds. For sweetness, you can add maple syrup or honey.

Combine all of the ingredients in a container and stir well to combine. Then, seal the jar with a tight-fitting lid and allow it to sit in the refrigerator overnight. When you're ready for breakfast in the morning, simply pull the container from the refrigerator, stir well, and enjoy. Before eating your oats, add desired toppings, such as chopped peanuts or berries.

4. Breakfast veggie scramble

Eggs are one of the most popular breakfast food choices, and there are so many ways to cook them. Scrambled eggs are easy to cook, and you can make a full meal by stirring in some vegetables with your eggs.

This veggie scramble is made with bell pepper, fresh spinach, and grape tomatoes. Serve with sliced avocado, and add a dollop of hummus for even more protein.

5. Healthy breakfast sandwich

When you can make a quick and easy breakfast sandwich at home, you won't be tempted to opt for the drive-through versions. These hearty sandwiches are made with eggs, vegetables, turkey slices, and cheddar cheese. If you want a lighter sandwich, you can omit the cheese.

The veggies on this sandwich include onion, chopped broccoli, sliced mushrooms, garlic, and fresh spinach.

6. Chocolate peanut butter protein bites

There are days when you need a quick grab-and-go breakfast, and that's when these delicious protein energy balls will save your morning. These protein-packed nuggets taste like a chocolate peanut butter cup, but they're vegan and gluten-free.

To make these protein bites, use Medjool dates, peanut butter, vegan chocolate chips, chia seeds, and cocoa powder.

7. Make-ahead fruit and yogurt protein parfait

If you want a quick and healthy breakfast that's a kid-pleaser, you can't go wrong with a yogurt parfait. This is a recipe that can be prepared in advance, so breakfast is ready to go when you are.

With Greek yogurt, raw pumpkin seeds, walnuts, and chia seeds, this parfait is loaded with protein and nutrients. Flavor comes from cinnamon, ground cloves, and vanilla extract, and mixed berries add color and explosive flavor.

8. Banana chocolate chip muffins

Chocolate chip muffins for breakfast may sound like an indulgent sugary treat, but that's not the case with this recipe. These muffins are made without refined sugar and butter. The protein comes from Greek yogurt, and you can use antioxidant-rich dark chocolate chips for even more nutritional value.

By using melted coconut oil or olive oil to make these muffins, you have healthier fat, and whole-wheat flour adds more fiber. The sweetness comes from honey.

9. Cottage cheese pancakes

We're all guilty of loving pancakes as a special treat, but there's nothing guilty about these cottage cheese pancakes. They get protein not just from the eggs but also from the cottage cheese. Old-fashioned oats add all the fiber you could want, and there's no added sugar in this recipe.

Serve these pancakes with a little maple syrup for sweetness, or opt for fresh berries and whipped topping for a low-sugar treat.

10. Vegetarian crustless quiche

Most quiche recipes are healthy enough, but if you're eliminating gluten and reducing carbs, making quiche without the crust delivers an even healthier breakfast or brunch meal. This recipe has a secret ingredient that makes the flavor pop: nutmeg.

Because this quiche is made with eggs and cheese, it has a lot of protein. However, this recipe also has vegetables galore, including cremini mushrooms, red onion, zucchini, and cherry tomatoes.

11. Protein breakfast smoothie

While some smoothies made with fruit and vegetables are lighter, this smoothie is loaded with protein thanks to protein powder, almond milk, and peanut butter. The rolled oatmeal adds fiber, which makes you feel full for longer.

For fruit, you can use whatever you like, and the recipe calls for frozen bananas and strawberries.

12. Smoked salmon toast

Bagels with lox and cream cheese are a breakfast classic, but this lightened-up version is just as delicious with much less fat and carbs. Instead of a bagel, you can use whole-grain sourdough bread. The recipe calls for regular cream cheese, but a substitution of lower-fat cream cheese is also flavorful.

Thin slices of smoked salmon top the toast, and fresh lemon juice, capers, fresh chives, fresh dill, and red onion add plenty of flavor.

13. Homemade pecan and walnut chocolate energy bars

Granola bars and other types of bars are popular as a quick breakfast item, but the problem with store bought bars is that they're often laden with ingredients you don't have control over. When you make homemade energy bars with foods from your pantry, you know exactly what you're eating.

These tasty bars have two types of nuts—walnuts and pecans—and peanuts, which are actually a legume. Chia seeds and Medjool dates add even more wholesome goodness. For the chocolate flavor, use 60% dark chocolate and cocoa powder. The sweetness comes from natural agave.

14. Classic French omelette

The difference between a French omelette and an American omelet is all about the technique and the fillings. With a French omelette, the recipe is much simpler. The only ingredients are eggs, butter, salt, and fresh herbs.

With an American omelet, some browning of the eggs is okay, and you can stuff it to your heart's content with delicious lean meats and veggies.

15. Instant Pot steel-cut oats

Small kitchen appliances such as the Instant Pot have changed the way we cook dinner, but these handy tools are also ideal for preparing breakfast. With your pressure cooker, you've got a bowl of steaming steel-cut oatmeal prepared and ready to eat in less than half an hour. Best of all, it's easy hands-off cooking.

Optional toppings can include fresh or frozen fruits, nut butter, seeds and nuts, cacao nibs, and dairy-free milk.

16. Avocado toast with egg (4 ways)

Avocado toast has become a breakfast favorite that’s also easy to enjoy at any other time of day. This recipe shows you how to make delicious egg and avocado toast in four different ways: scrambled, fried, poached, and boiled.

However you like your eggs, there's an avocado toast recipe for you and your way of eating. The only seasonings you need for all four of these recipes are sea salt and cracked black pepper.

17. Breakfast cookies

Cookies for breakfast? We're in when they're this healthy. These little gems are made with rolled oats, walnuts, shredded coconut, cranberries, natural peanut butter, and bananas. Roll in some antioxidant-rich dark chocolate chunks and honey, and you've got some seriously healthy cookies.

You can use dairy milk for these cookies, or you can also substitute oat milk or almond milk. Cinnamon and vanilla add the earthy flavors.

Reach your health goals

Eating a healthy breakfast every day is a long-term commitment and investment in your health. With these easy recipes, you can enjoy variety and flavor that fits into your busy schedule. To track and earn rewards for your healthy habits, download our app to learn more.

‍

Fulfilling your craving for a sweet treat at the end of the day doesn't have to derail your wellness efforts. Thankfully, there are plenty of ways to enjoy dessert without spiking your blood sugar. Here, we'll take a look at the benefits of reducing your daily sugar intake, how making the switch to low-sugar desserts can help you feel satisfied while still offering the sweet end of the day that you look forward to, and, most importantly, we'll share some of our favorite low sugar desserts so you can get started with decreasing your sugar intake today.

Benefits of low-sugar desserts

Whether you're pre-diabetic or diabetic, you've been diagnosed with a health condition that requires you to cut down on your sugar, or you're simply ready to reduce your sugar intake so you can feel your best, low-sugar desserts can help.

Making the switch from sugar-laden treats to low sugar desserts offers many health benefits, including:

• Increased blood sugar stability
• Healthy weight management
• Improved dental health
• Stabilized mood and energy levels

Tips for reducing sugar in baking

Whether you're interested in cutting out added sugars altogether or you're just looking for ways to cut down on sugar when you're baking, there are some simple tips you can implement to keep your sugar intake down when you're baking.

To cut down on sugar while you're baking, try these tips:

• Look for recipes that naturally use less sugar. For example, if you're craving a sweet dessert, fruit pies typically have far less sugar than cakes and cookies.
• Keep an eye out for the effects of lowering sugar in baked goods. It can be harder to get your baked goods to brown when you bake with less sugar, and if you rely on brownness alone, you risk overbaking.
• Consider using sugar as a condiment to increase perceived sweetness. Sprinkling coarse sugar atop muffins and other baked goods can provide a textural treat and help your baked goods offer a taste of sweetness, despite containing less sugar overall.

Healthy sugar substitutes to use

When it comes to sugar-free sweeteners, it's important that you do your research, talk with your healthcare provider, and make choices based on what works well for your body. Sweeteners like stevia, erythritol, and monk fruit are often a better choice than chemical sweeteners like aspartame, sucralose, and saccharin. If you're using artificial sweeteners for the first time, be sure to keep an eye out for side effects like digestive upset, headaches, or increased sugar cravings.

Easy low-sugar desserts

Short on time? We've got you. Check out these easy, no-bake, low-sugar desserts to fulfill your sweet tooth without turning on the oven.

No-Bake Peanut-Apple Balls

You'll love these No-Bake Peanut-Apple Balls brought to you by the creative minds at Better Homes & Gardens.

Ingredients:

• ½ cup chunky peanut butter
• 2 tablespoons honey
• 2 cups rice and wheat cereal flakes
• ⅓ cup dried apples, cut into small pieces with kitchen shears
• ⅛ teaspoon apple pie spice

Instructions:

1. In a large bowl stir together peanut butter and honey. Stir in cereal, snipped dried apples, and apple pie spice. Chill mixture until easy to handle (about 1 hour). Shape mixture into 15 balls. Store in an airtight container in the refrigerator.

Sugar Free Lemon No Bake Cheesecake Bars

Cheesecake is straight-up decadent—and these no-bake cheesecake bars from My Sugar Free Kitchen serve up all the indulgence of cheesecake with none of the sugar.

Ingredients:

Base

• ½ cup pitted Medjool dates - approx. 9 at room temperature
• 1 ¼ cup chopped walnuts
• ½ cup ground coconut
• 1 tablespoon coconut oil melted
• Pinch of salt

Coconut Lemon Filling

• 2 blocks of light cream cheese
• ½ cup powdered sweetener that measures like sugar
• ¼ cup lemon juice
• 1 tablespoon lemon zest
• 2 tablespoons natural peanut butter

Optional

• 1 tablespoon ground coconut
• 1 tablespoon lemon zest

Instructions:

Base

• Dry roast the walnuts on a baking tray in the oven for 7 minutes at 350 degrees F.
• Add base ingredients to a high speed blender or food processor and blitz for a few minutes until a fine crumb forms.
• Line a loaf pan with foil or parchment paper.
• Press crumbs firmly into the base of dish. Use the heel of the palm to press firmly into all corners of the dish.
• Put base in fridge for 30 minutes.

Lemon Cheesecake Filling

• Add cream cheese to food processor and blitz for a minute. Add the rest of the ingredients for the filling and blitz for another minute to combine.
• Spoon cheesecake filling onto base, smoothing with the back of a spoon. Sprinkle coconut and lemon zest on top.
• Cover with plastic wrap and set in the fridge for 6 hours minimum.
• Slice into 12 pieces with a clean sharp knife. Store in the fridge in an airtight container for 5 days.

Caramelized Spiced Pears

Pears offer a healthy dose of fiber and a delicate texture that melds perfectly with a touch of spice in this recipe for Caramelized Spiced Pears from Eating Well.

Ingredients:

• 3 ripe but firm pears (about 1 1/2 pounds), cut into 1/4-inch slices
• 1 tablespoon lemon juice
• 2 tablespoons unsalted butter
• 3 tablespoons granulated or light brown sugar
• ½ teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves
• Pinch of salt

Instructions:

1. Toss pears with lemon juice in a medium bowl. Melt butter in a large deep skillet or Dutch oven over medium heat; stir in the pears. Reduce heat to medium-low, cover and cook, stirring once halfway through, for 10 minutes.
2. Meanwhile combine sugar, cinnamon, ginger, cloves and salt in a small bowl. After 10 minutes, stir the sugar mixture into the pears. Increase the heat to medium and cook, stirring often, until the pears are tender and glazed, 4 to 6 minutes, depending on the type and firmness of the pears. Serve warm.

Ready to boost your health by ramping down your sugar intake? We're here to help.

No matter what your motivation for reducing your sugar consumption, you're making a smart move for your health. Choosing low-sugar desserts, substituting natural, low-calorie sweeteners for sugar, and leaning on fruits to provide a kick of sweetness can all have a positive effect on your health.

At Evidation, our app works to help you make the most of the health data that you're already tracking. With your permission, we use your health data to provide you with personalized, content-based insights that give you the tips and tricks you need to keep moving your health forward. Download the Evidation app, learn more, and get started today.

Healthy meals are the foundation of a healthy eating plan, but adding healthy snacks to your daily food intake can give you the fuel you need to feel healthier overall and manage healthy weight loss. In fact, one-third of a person's daily energy intake is derived from snacks.

What is a good low-calorie snack? A visit to any supermarket or convenience store can be a dizzying experience when you're shopping for snacks to power you through a busy morning or sustain you during a hectic afternoon. Snacks loaded with salty and sugary foods line the shelves, with only a few healthy options hidden between the tempting treats.

The key to ensuring you've got healthy snacks on hand when you need them is careful planning. Let's dive in and explore some ideas for easy, healthy snacks.

Understanding the role of snacks in weight loss

Research has established that snacking can play an important role in weight-loss planning. When you snack on nutrient-dense foods high in protein and fiber, you're likely to feel more satisfied and fuller.

In terms of satiety, high-protein snacks give a more positive energy balance, especially when compared with snack-free stretches of time. Equally important, one study published in the Journal of the American Dietetic Association found that high-fiber snacks may help curb your appetite, which aids in weight control. Additionally, a separate study published in the same journal found that average-weight people snack more often than overweight people.

Benefits of incorporating low-calorie snacks into your diet

Snacking on nutritious foods offers these benefits and more:

• Snacking can add more nutrient-rich foods such as vegetables and fruits to your diet if you don't add enough of these to your meals.
• Foods high in protein and fiber can give you a quick energy boost between meals.
• Snacking may boost your brain power. Focus-boosting snacks such as a small amount of dark chocolate or a handful of blueberries may help you stay alert when you're working on a task that requires your full concentration.
• Smaller amounts of food can help you maintain adequate nutrition if you're experiencing a poor appetite or can't eat full meals because of an illness.

Characteristics of ideal low-calorie snacks

In short, a snack is loosely defined as a smaller portion of food eaten between meals. However, when looking for healthy snacks, try to keep nutrition density in mind instead of volume.

A small candy bar may seem like a smaller portion. However, you can enjoy a whole bowl of popcorn that will add tasty fiber-rich food to your meal plan and make you feel fuller for a fraction of the calories of that tiny candy bar. In other words, a low-calorie, high-volume snack is much more satisfying than a small sugary snack.

Practical tips for selecting and preparing low-calorie snacks

When not chosen carefully, snacks can quickly rack up the calories in your daily food intake. Some studies suggest that many snacks tend to be lower in nutrients and higher in calories than meals. Excess calories at snack time may help some people eat smaller meals. However, one small study found that young men still eat the same amount of food at dinner, even if they've enjoyed a healthy snack in the afternoon.

The answer to this dilemma is finding snacks low in calories and eating them at the right time. Here are some more tips:

• Plan your snacks to stay on track. Sticking to a schedule will help you incorporate snacking into your healthy eating plan.
• Try to eat a meal or healthy snack every three or four hours. Blood sugar levels begin to drop about four hours after your last meal.
• Opt for whole foods instead of packaged foods. Often, packaged foods are loaded with sugar or extra sodium to add flavor.

Low calorie snack options

What are some low-calorie snacks? Try some of the ones we've listed below.

Chia pudding

When you want something sweet and creamy, reach for a serving of chia seed pudding. The tiny but mighty chia seed packs heart-healthy omega-3 fatty acids and plenty of beneficial protein. A quarter of chia seeds mixed with one cup of non-dairy milk contains just 340 calories.

Apple slices and peanut butter

Sweet and salty makes for a great combination when snacking. The natural sweetness of fruit won't make your blood sugar spike. Best of all, enjoy your apple slices with peanut butter for an extra boost of protein, which research shows can help you reduce hunger and maintain a healthy body weight. Keep in mind that peanut butter is high in calories, so stick to about two teaspoons of nut butter.

Roasted chickpeas

High in fiber and protein, an ounce of roasted chickpeas packs a whopping six grams of protein, along with five grams of fiber. And you can enjoy all of these benefits with just 120 calories. Studies show snacking on chickpeas may reduce appetite, control blood sugar levels, and reduce caloric intake at meals.

Popcorn

For a high-volume, low-calorie snack, you can't go wrong with popcorn. You can make popcorn using a microwave popcorn popper, or shop for microwavable popcorn packets that are lower in salt with minimal additives. Four cups of air-popped popcorn has only 122 calories.

Hummus

You can easily pair your favorite vegetables with hummus, a flavorful, creamy spread made with tahini, chickpeas, lemon juice, olive oil, and salt. Veggies and hummus can be a satisfying snack or even a light lunch.

Cottage cheese

Some days call for a protein powerhouse, and that's a great time to indulge in some creamy cottage cheese. You can eat your cottage cheese plain or serve it with a side of fruit or berries. Try taking a half cantaloupe with the seeds scooped out. Spoon the cottage cheese into the cantaloupe half for a satisfying treat that feels decadent. Cottage cheese is also great to have in the fridge for a quick and easy high-protein breakfast.

Pistachios

Most nuts are high in fat, but most of the fat in nuts like pistachios is "good fat," or unsaturated fat. While eating 20 pistachios feels indulgent, you'll only consume 80 calories with less than a gram of saturated fat. Pistachios are rich in fiber, protein, and essential vitamins and minerals.

Fermented vegetables

Foods rich in probiotics include kimchi, sauerkraut, and fermented carrot sticks. Similarly to yogurt, fermented vegetables may benefit health by strengthening your immune system and improving your digestion.

Low-Calorie Snacks for Healthy Weight Loss

It's essential to integrate low-calorie snacks into a nutritious eating plan and a healthy lifestyle. A power breakfast gives you the best start to a productive day, and snacking on healthy foods can satisfy you between meals. With the Evidation app, you can track your healthy habits and learn more about living your best life. Download the app today to get started.