Christine Yu

Pho originated hundreds of years ago in Vietnam and started as a humble street food, says nutritionist Tessa Nguyen, RD, founder of <a href="http://www.tastenutritionconsulting.com" id="eb40a59c-57f1-3116-a190-23c800549d36"> Taste Nutrition Consulting </a> . Its traditionally an aromatic beef broth-based soup served with rice noodles, pieces of beef, and lots of fresh herbs." Basically, comfort in a bowl.

Quality pho starts with <a href="https://www.womenshealthmag.com/food/a28942684/stock-vs-broth/" id="2ff7d3ca-944d-33b8-aa9b-4d15df8d6b6f"> quality broth </a> . Nguyen typically makes hers by simmering roasted beef bones with charred onions, daikon, ginger, and aromatic spices like star anise, cinnamon, coriander seeds, and cloves for at least 24 hours.

Once finished, the broth is poured over thinly-sliced pieces of raw beef and cooked rice noodles. Then come your choice of garnishes, including add-ons like sliced green and white onions, cilantro, jalapeo slices, bean sprouts, and lime. Condiments like fish sauce, soy sauce, hoisin sauce, and Sriracha finish off the dish.

Whats not to like? If you're curious about just how good for you pho actually is (and how many calories your average savory bowl contains), there are a few things you should know.

<h1> How many calories are in pho? </h1>

The short answer here: It depends.

Pho has been enjoyed by Vietnamese families for centuries," says Nguyen. "Every family has a different recipe and how they serve it varies, too. It wasn't created to be a diet food or fit into a calorie count.

Given that, pho's calories vary depending on the size of the bowl you eat, how many noodles you add, and what protein you use (like a fattier cut of beef versus shrimp), she says. Plus, whether youre cooking up pho at home, ordering it out at a restaurant, or eating a pre-packaged version also influences how many calories you'll slurp down.

Heres what you get in one cup of your average homemade beef pho, according to the <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/338905/nutrients" id="a752b78d-c035-36cf-adee-ccff6e4f6859"> USDA Nutrient Database </a> :

<ul><li> Calories: 215 </li><li> Fat: 5.47 g </li><li> Carbs: 25.2 g </li><li> Fiber: 1.22 g </li><li> Protein: 15 g </li><li> Sugar: 1.93 g </li><li> Sodium: 1200 mg </li></ul>

And in one serving of <a href="https://www.amazon.com/Snapdragon-Vegetable-Vietnamese-Bowl-Ounce/dp/B07FCR9W1X?th=1" id="1719edd5-55a4-3621-a9ac-070c8b365638"> packaged vegetable pho from Snapdragon </a> :

<ul><li> Calories: 210 </li><li> Fat: 1.5 g </li><li> Carbs: 45 g </li><li> Fiber: 2 g </li><li> Protein: 4 g </li><li> Sugar: 2 g </li><li> Sodium: 1240 mg </li></ul>

Obviously, you'll likely get more than one cup of pho in your average restaurant serving, though. You should also note that many recipes are also high in the sodium department and contain some <a href="https://www.womenshealthmag.com/weight-loss/a28438871/added-sugar-weight-loss-story/" id="8c44ead7-130d-36f9-a13d-50e346afc537"> added sugar </a> .

In theory, pho is a great dish because it features all the components you need: healthy carbohydrates, protein, and fat, says Nguyen. (That balance of a protein source, veggies, and broth is key.)

In addition to protein, the beef in traditional pho also provides B vitamins, zinc, and iron, Nguyen says. Depending on which herbs and veggies you add to your bowl, you score some fiber and other vitamins, too.

The seasonings you add to your pho can also enhance its benefits. Spices are sources of important photochemical that can be anti-inflammatory, boost metabolism, and more, says <a href="http://www.wendybazilian.com/" id="41aec3ff-dd59-33ac-a25c-7c302355856f"> Wendy Bazilian </a> , DrPh, RDN, author of the <a href="https://www.amazon.com/Eat-Clean-Stay-Lean-Weight/dp/1623367891/ref=sr_1_1?keywords=eat+clean+stay+lean&amp;qid=1583768283&amp;sr=8-1" id="a09303fa-767b-3fac-a952-e2de5bb8a35d"> Eat Clean, Stay Lean </a> series.

Heck, even the rice noodles offer some nutrition, including folic acid, B vitamins, potassium, magnesium and selenium, adds Nguyen.

Plus, the stuff is just dang satisfying. "Robust taste, temperature, and texture contribute to a full range of sensory appeal," Bazilian says. Basically, a serving has everything you need to feel super nourished and satisfied.

<h1> Are there potential downsides of pho, though? </h1>

The biggest concern with pho, particularly restaurant or pre-packaged pho, is sodium. In fact. some restaurant-size portions can pack in almost a days worth of your recommended sodium intake, according to Bazilian.

But that doesnt mean the noodle soup is off limits. Just consider pho's sodium levels in the context of your overall diet. For people who are sensitive to salt or have been told to reduce their sodium intake to help manage a health condition, pay attention to sodium in pho the same way you would in any restaurant meal, Bazilian says.

Another thing to look out for: portion sizes, which are often oversized. Portions of pho are often quite largeenough for another meal or at least part of another meal, says Bazilian.

<h1> How does pho compare with ramen? </h1>

Though both pho and ramen are popular noodle-based soups, there are some key differences between the two comfort foods.

Pho has a full-flavored, clear broth traditionally made from spices, beef bones, and aromatics, says Nguyen. Ramen, on the other hand, is traditionally made with pork stock. It's typically richer and infused with meat, dried fish, and seaweed, she says.

As both ramen and pho become more popular and widely available, though, chicken and vegetarian broth versions are becoming more common.

The other main difference: the noodles. Pho features rice noodles, while ramen uses wheat noodles, which can be a bit thicker and heavier, according to Bazilian.

Like pho, the nutritional profile of ramen depends on whether youre eating instant noodles, out at a restaurant, or a truly home-cooked meal.

For reference, here's the nutrition information for one cup of instant beef ramen noodles, according to the <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/618350/nutrients" id="a9c97eac-3830-3cf1-a6cf-1987c035395b"> USDA Nutrient Database </a> :

<ul><li> Calories: 290 </li><li> Fat: 12 g </li><li> Carbs: 38 g </li><li> Fiber: 1.98 g </li><li> Protein: 7 g </li><li> Sugar: 2 g </li><li> Sodium: 1200 mg </li></ul>

In theory, it's slightly higher in calories and fat than your average pho.

<h1> How to make your bowl of pho as healthy as can be. </h1>

"A complete dish of healthy protein, carbohydrates, and fat, pho is pretty perfect as is, according to Nguyen. However, you can totally tweak it in order to meet your tastes and dietary needs.

One option: Swap out the noodles or protein source to accommodate any food allergies or dietary restrictions, says Nguyen. Dont eat red meat? Opt for stock made with chicken bones and garnish with shredded chicken instead. Allergic to fish? Add a dash of soy sauc instead of traditional fish sauce.

If youre following a low-carb diet (or keto), swap some (or all) of your rice noodles for zucchini or shirataki noodles, Bazilian suggests.

Finally, if youre focused on eating more plant-based, opt for tofu, tempeh, or even beans (like shelled edamame or garbanzos) for your proteinand add extra vegetables, like broccoli, snap peas, carrots, and onions to your bowl.

Pho Is Actually Way Healthier Than You Thought

Sometimes, nothing quite hits the spot like a steamy bowl of noodlesand ramen is no longer the only trendy option. These days, everyone seems to be slurping down pho (pronounced fuh) instead. Just how nutritious the recently-buzzy dish is (and how many calories pho contains), though, is still a little unclear.

Is Pho Healthy? Here Are The Benefits That Steamy Bowl Of Noodles Offers

Strawberry Overnight Oats Strawberry oatmeal is a classic combination. If youre new to overnight oats, this simple recipe is a good place to start. <a href="https://www.mydarlingvegan.com/vegan-strawberries-cream-overnight-oats/" id="5d08a580-8aa1-3361-ad9e-dccc3f9f6db7"> GET THE RECIPE </a> Per serving: 374 calories, 17 g fat (11 g sat), 44 g carbs, 10 g sugar, 42 mg sodium, 7 g fiber, 9 g protein My Darling Vegan

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Cocoa Overnight Oats Like a good-for-you jar of brownie batter, these cocoa overnight oats satisfy your morning sweet tooth and keep you full and satisfied. <a href="https://whiteglovedvegan.com/2018/12/18/cocoa-overnight-oats/" id="d8c2f81b-c236-328b-a949-35e16227ed22"> GET THE RECIPE </a> Per serving: 222 calories, 7 g fat, 37 g carbs, 7 g sugar, 7 g protein White Gloved Vegan

PB&amp;J Overnight Oats PB&amp;J isnt just for lunch (or kids). Just add your favorite jam or preserves to this simple peanut butter oat base, and you've got a protein- and fiber-packed way to start your day. <a href="https://fitfoodiefinds.com/pb-j-overnight-oats/" id="2c41e05c-931a-3e21-a0f0-55b8d1c589ac"> GET THE RECIPE </a> Per serving: 326 calories, 13 g fat, 45 g carbs, 11 g sugar, 8 g fiber, 11 g protein Fit Foodie Finds

Maple Pecan Overnight Oats Remember those maple brown sugar instant oatmeal packs? These overnight oats are so. much. better. The rich, sweet, crunchy combination makes them a true morning treat. <a href="https://www.karissasvegankitchen.com/maple-pecan-overnight-oats/" id="85f00f3a-3a7a-3669-a660-a5cd26ddfc97"> GET THE RECIPE </a> Per serving: 405 calories, 16 g fat, 57 g carbs, 10 g protein Karissa's Vegan Kitchen

10 Vegan Overnight Oats Recipes For Breakfasts That Are Fast And Easy

Mandy Moore recently told <a href="https://www.mindbodygreen.com/articles/what-mandy-moore-does-for-her-gut-health" id="f6f197cd-76b5-3670-ae93-d7fbf096f521"> MindBodyGreen </a> she sips on the green water to improve her gut health; Reese Witherspoon revealed to <a href="https://www.harpersbazaar.com/uk/beauty/a27074364/reese-witherspoon-beauty-interview/" id="b4174547-5a53-37f5-a7c1-66a3b4c4716b"> Harper's Bazaar UK </a> that she adds liquid chlorophyll to her drinks to fight breakouts; and other influencers, like Lauryn Evarts from <a href="https://www.theskinnyconfidential.com/green-chlorophyll-water-just-healthiest/" id="3fe94db5-aabc-3af5-a841-4b817f00859d"> The Skinny Confidential </a> , spike their water with the green stuff, too.

Fans say the green elixir can do pretty much anythingbut I have questions. So many questions.

<h1> First of all, what the heck is chlorophyll? </h1>

Think back to your middle school science class and youll remember that chlorophyll is the molecule that gives plants their green color. Its main job: to convert sunlight into energy through photosynthesis. Its a true plant powerhouse.

As you can probably guess, green plant foodslike spinach, broccoli, collard greens, wheatgrass, and spirulina algaeare all rich in chlorophyll. (Yes, youre getting chlorophyll when you eat your veggies.)

<h1> And chlorophyll offers health benefits? </h1>

According to its fans, theres nothing that chlorophyll cant do. But the science isn't quite so cut and dry.

<h1> 1. Chlorophyll has anti-microbial properties. </h1>

Since <a href="https://www.researchgate.net/publication/43335937_Antimicrobial_activity_of_chlorophyll-based_solution_on_Candida_albicans_and_Enterococcus_faecalis" id="210c1bce-5d3e-3c4e-a664-3cb7ef14a1a6"> research </a> shows that chlorophyll has some anti-microbial properties (meaning it guards against potentially dangerous microorganisms), it's long been used to help heal wounds. However, most <a href="https://www.o-wm.com/content/enzymatic-debriding-agents-an-evaluation-medical-literature" id="e798934c-f378-30de-a1c6-e2162a04266d"> studies </a> have only focused on the benefits of chlorophyll-containing ointments applied to the skin, not chlorophyll water that you drink.

<h1> 2. It could support your skin's health. </h1>

Research on the stuff's other skin-boosting benefits also focuses on using chlorophyll on the skin itself.

One <a href="https://www.ncbi.nlm.nih.gov/pubmed/26091384" id="1449e77a-9217-34e7-ac34-f14401fd7a67"> pilot study </a> , for example, found topical chlorophyll helped improve mild to moderate acne and minimize the appearance of pores. Another small <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4966572/" id="acde7fed-2c8b-31af-a580-6fb1a65cfbb6"> study </a> , meanwhile, found that chlorophyll gel could help reduce the signs of sun exposure and aging in skin.

<h1> 3. The chlorophyll-weight loss link is sketchy, though. </h1>

Another of chlorophyll waters supposed claims to fame is that it can help you lose weightand some early research suggests there might be something to it.

One super-tiny <a href="https://www.ncbi.nlm.nih.gov/pubmed/23632035" id="80bbfa93-bebf-32a7-a6f4-aae356adb2eb"> study </a> of 20 women found that chlorophyll supplementation might decrease feelings of hunger. However, dietitian <a href="https://www.alixturoffnutrition.com/" id="1580108d-a6bb-351a-a0ce-cad3919c4833"> Alex Turoff </a> , RD, isn't sold.

Claims about chlorophyll and weight loss are taken from one small study, which is definitely not enough to say chlorophyll definitively results in weight loss, she says. Plus, participants in that study were also asked to exercise more...

<h1> 4. Chlorophyll may have some anti-cancer benefits. </h1>

Some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3486520" id="61df7b23-1c5d-3a45-af88-a64cc5004795"> research </a> suggests chlorophyll can help prevent cancer in animals and may help reduce risk of liver cancer in high-risk populations. However, according to <a href="https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin#disease-prevention" id="8c5c3db0-2daf-3157-accf-9e2de60aeb29"> Oregon State University </a> , its not clear if chlorophyll would have the same effect in lower-risk people.

<h1> Gotcha. But does chlorophyll water have any negative side effects? </h1>

Though chlorophyll water may not be some miracle drink, there's no harm in trying it. Just be prepared for the fact that it might give your poop a weird green tint, says Turoff.

Plus, not everyone loves the grass-like taste. It's hard enough for people to drink enough water, so having them put something that doesn't taste great in it may just deter them from hydrating," Turoff says.

Another caveat to consider: When you sip chlorophyll water (or use chlorophyll drops), youre not actually drinking the whole green molecule.

Chlorophyll water contains the compound <a href="https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin#therapeutic-uses" id="a0b130bd-4498-3ae8-a2dd-a7ae3e4bfd8f"> chlorophyllin </a> , a copper compound derived from chlorophyll," says Turoff. Why? Actual chlorophyll cant dissolve in water.

<h1> Still want to try chlorophyll water? Check out these three options. </h1>

Since chlorophyll water is a new trend, make sure to pick a reputable bottle. The best thing someone can do to ensure they're getting a quality product is to read real customer reviews and go with trustworthy brands," says Turoff.

Its no surprise that this popular juicery has a chlorophyll water option. As the name suggests, Chlorophyll H2O is just that: liquid chlorophyll plus water.

In addition to chlorophyll, this one is fortified with vitamins A, B12, C, and D. The bottles are 100 percent recyclable and BPA-free. Plus, for every case sold, Chlorophyll Water plants a tree.

If youd rather get it over with quick, try this two-ounce chlorophyll booster shot. It combines chlorophyll with lemon and peppermint oil to boost the flavor.

<h1> Ultimately, chlorophyll water isnt a green magic bullet. </h1>

While chlorophyll may be a powerhouse nutrient in plants, those benefits may not translate when you take the compound out of plants and turn it into drinkable form.

As it stands, very little scientific evidence supports the claim that drinking chlorophyll water does anything more than drinking regular water, says Turoff.

Bottom line: If you enjoy the flavor of chlorophyll water, go for it. If you don't, there's not enough science behind the benefits to justify forcing it.

From wheatgrass shots to <a href="https://www.womenshealthmag.com/food/a24796861/benefits-of-celery-juice/" id="8aef25c5-ca2c-318b-adb1-95bdbb8a9073"> celery juice </a> , green beverages have long been a staple among wellness junkies. The latest green drink to make its way into the spotlight: chlorophyll water.

What Is Chlorophyll Water—And Is It Healthy? Here's What A Nutritionist Says

But should everyone really swear off cheese forever? Well, it's complicated.

A recent surge of interest in both food allergies and how food is produced in the US (partially thanks to Netflix documentaries like the <a href="https://www.netflix.com/title/80146284" id="c9260bea-b74f-3add-a614-5ccdbbabe4e6"> Rotten </a> <a href="https://www.netflix.com/title/80146284" id="517acfec-367d-3e0d-ae0c-931bcc685a30"> series </a> ) has made many people skeptical of dairy, says dietitian <a href="https://www.isabelsmithnutrition.com/" id="70d13957-050d-3205-a465-c0b383a5d2e3"> Isabel Smith </a> , RD.

Plus, buzz about the <a href="https://www.womenshealthmag.com/food/a25804908/plant-based-diet/" id="de471b92-7808-367a-ae4b-ff0a5aba7696"> benefits of plant-based diets </a> also has many healthy eaters opting for plants over animal foods more often, if not going full-on vegetarian or vegan.

At the same time, the dairy-free market has exploded, with products like <a href="https://www.womenshealthmag.com/food/a19496524/oat-milk/" id="ce4bdf64-53f2-37b9-a777-5ca6dd22de82"> oat milk </a> and coconut yogurt getting hotter by the second. There are a lot of interest groups that want to promote the benefits of various non-dairy products, says Smith.

So, is all that "Got Milk?" stuff a sham? If youre curious about the dairy-free life, heres what you need to know.

<h1> Is a dairy-free diet right for you? </h1>

People are breaking up with dairy for several reasons these days.

One of the most common: <a href="https://www.womenshealthmag.com/food/a20748549/can-you-become-lactose-intolerant/" id="233e58fd-33ae-38f9-aa75-e88a4da9c8dd"> lactose intolerance </a> . Approximately 65 percent of the adult population cant digest lactose (the sugar found in milk and other dairy products), per the <a href="https://ghr.nlm.nih.gov/condition/lactose-intolerance" id="8999059a-90bf-352c-afdc-b63a3b77e382"> National Institutes of Health </a> , which can lead to bloating, diarrhea, abdominal cramps, and gas.

Other people, meanwhile, have actual <a href="https://www.mayoclinic.org/diseases-conditions/milk-allergy/symptoms-causes/syc-20375101" id="91c09ae9-62a9-3c87-a213-2d22c1f977a4"> milk allergies </a> , in which the immune system thinks that the proteins in milk and other dairy products are foreign invaders and attacks them, causing an allergic reaction. (Think hives, rashes, wheezing, and even anaphylaxis in some cases.) Though peanut allergies get the most attention, milk is actually one of the most common food allergies, according to the <a href="https://acaai.org/news/milk-allergy-affects-half-us-food-allergic-kids-under-age-one" id="791bb04a-c49d-30c2-a459-35ca85a35ca3"> American College of Allergy, Asthma, and Immunology </a> (ACAAI).

Beyond having immediate issues processing dairy, many people now choose to eat dairy-free for lifestyle reasons.

Vegans, for example, choose to avoid all animal products, whether for health, environmental, or ethical reasons. Paleo eaters, meanwhile, skip dairy based on the theory that early humans didn't consume it.

Others, still, skip dairy because of concerns about the <a href="https://www.womenshealthmag.com/food/a19997528/dairy-myths-benefits-risks/" id="d18b1158-5196-33ad-aae1-1e5f452e1ae8"> hormones and other additives involved in conventional dairy </a> and milk production.

Dairy products shot on rustic wooden table

<h1> Here are all the foods you'll have to ditch on a dairy-free diet. </h1>

You probably have an idea of what foods you'll have to kiss goodbye on a dairy-free diet, but here's a quick refresher, just in case.

First of all, dairy includes milk and other foods made from the milk of cows, sheep, and goats. (Yep, eggs are cool.)

So if you decide to kick dairy, you'll have to nix milk, yogurt, cheese, ice cream, butter, sour cream, and ~anything~ made with them.

No more Brie or Manchego. No more pints of Ben and Jerrys. No more milk chocolate.

While avoiding the dairy aisle might be easy, you'll need to look out for dairy hiding out in baked goods, soups, dips, and sauces, too. Youll also want to double check with servers when dining out to make sure dishes aren't prepared with cream or butter.

<h1> Youll also want to pay extra attention to these nutrients. </h1>

Two key nutrients dairy is famous for: calcium and vitamin D. With anything milk-based off the table, you'll have to work a little harder to get your fill.

Calcium and vitamin D are both critical and work in tandem to support strong bones, say <a href="https://nutritiontwins.com" id="8361bddb-3a6a-3a87-a414-4d5f40d60a0c"> The Nutrition Twins </a> , Lyssie Lakatos, RD, and Tammy Lakatos Shames, RD. Vitamin D helps your body absorb calcium, so if you get enough calcium but not enough vitamin D, your bones wont be as strong as they should be.

In addition to bone health, calcium also plays a role in muscle, hormone, and nerve function, say Lakatos and Lakatos Shames. Vitamin D also <a href="https://www.womenshealthmag.com/health/g19903626/questions-to-find-out-lacking-vitamin-d/" id="3beb3b7d-255b-38a3-abde-88650accfd3d"> supports the immune system </a> and regulates cell growth.

Lakatos and Lakatos Shames recommend that women aim for 1,000 milligrams of calcium and 600 IU of vitamin D daily.

You can find calcium in foods like dark leafy green veggies (like kale and spinach), canned fish (like salmon and sardines), beans, chia seeds, edamame, nuts, and tempeh. Many juices and alternative milks are also fortified with the mineral.

As for vitamin D, your best source is the sun. If you live in the South and are outside a lot, you may get enough from the sun, say Lakatos and Lakatos Shames. If not, combine sun exposure with D-containing foods like salmon, mackerel, and other fish, and eggs. Cereals, juices, and many dairy-alternative products are also fortified with vitamin D.

<h1> Make sure you get enough protein, too. </h1>

Another potential benefit of dairy: protein. The building block of muscle, bone, skin, and more, your body needs protein to build and repair tissues.

Most people need between 40 to 60 grams of protein a day, at the very least, says Smith. Luckily, you've got plenty of non-dairy protein sources to choose from, including meat, poultry, and fish, and plant-based foods like beans, tofu, and even peanut butter.

<h1> Supplements may help you meet your needs, dairy-free. </h1>

If you still find yourself falling short on nutrients like calcium, vitamin D, and protein, supplements can help to make up the difference.

If youve been tested and are low in vitamin D, consult with a registered dietitian or your doctor to find out how much you should supplement with, say Lakatos and Lakatos Shames. Same goes for calcium.

As for protein, consider adding a scoop of plant-based protein powder to your morning smoothies or baked recipes.

Dont sweat it too much, though. Eat grains, lots of vegetables, lean protein, and plenty of healthy fatlike olive oil and avocadoand your body will get what it needs, says Smith.

Directly Above Shot Of Various Food And Milk Over White Background

<h1> These 5 dairy-free substitutions will also *literally* save your life. </h1>

If youre wondering how to live without some of your favorite dairy foods (mostly cheese), dont freak out. With a few smart substitutions, you can still enjoy that creamy goodness.

There are countless alternative milks on the shelves these days, including soy, almond, coconut, and oat options. Cant live without creamer in your coffee or tea? Plant-based coffee creamers have you covered.

Just look for a brand thats fortified with vitamin D and calcium, say Lakatos and Lakatos Shames.

If you need a sub for milk while cooking or baking, use unsweetened vanilla-flavored coconut, oat, or hemp milk to avoid extra sugar, Smith notes.

Need a thickener for your soups or sauces? Instead of cream, use firm silken tofu, recommend Lakatos and Lakatos Shames. Simply blend it until completely smooth and add it to your recipe. (Its also a good substitute for sour cream.)

While its not quite the same as cheese, nutritional yeast can give breads, savory pastries, and other recipes cheesy flavor, say Lakatos and Lakatos Shames. Just blend one part nutritional yeast with two parts nuts or seeds and add salt to taste.

If a recipe calls for heavy cream, use coconut cream instead. You can buy cans of just cream or refrigerate a can of full-fat coconut milk and skim off the cream that settles at the top.

Going dairy-free doesnt mean you have to give up on yogurt parfaits. There are great dairy-free yogurt brands around these days, says Smith. Many supermarkets now carry yogurt alternatives made from coconut milk, almond milk, cashews, or soy.

<h1> Ultimately, going dairy-free is a totally personal choice. </h1>

Though not everyone needs to go dairy-free, if you prefer not to eat it, ditching the stuff is easier than ever. Just be sure to get your fill of key nutrients like calcium, protein, and vitamin D by eating a healthy diet full of a variety of whole foods.

Still not sure where to start? Talk to a registered dietitian, who can help you redesign your diet and meet your nutritional needs.

The Dietitian's Guide To Going Dairy-Free

Dairy gets almost as much crap as carbs these days. With people blaming it for everything from zits to brain fog to bloating, it seems like going dairy-free is the thing to do.

Your Guide To A Dairy And Lactose-Free Diet, According To Nutritionists

Considering the age of keto and low-carb everything has many people throwing grains out the window, figuring out what type of rice is the healthiest (and if rice is honestly healthy at all) has never been more confusing.

Should you stick to brown riceor skip the starchy stuff altogether? Well, it depends. Many nutrition experts advocate that grains can totally fit into a balanced dietas long as you choose your variety (and portion size) wisely.

Don't worry, your love affair with poke bowls is far from doomed. Here, dietitians break down the healthy (and not-so-healthy) types of riceand how to make the grain work for you.

<h1> The big question: Is brown rice healthier than white rice? </h1>

Yep, its more than just color that sets these two types of rice apart.

Brown rice contains all three parts of the grain: the bran, endosperm and germ," says dietitian <a href="http://marisamoore.com/" id="a2bd5e63-80f7-324c-ab5e-99dd99ad2d45"> Marisa Moore </a> , RDN. SparkNotes: Yes, that means brown rice is a <a href="https://www.womenshealthmag.com/food/g20962417/whole-grain-foods-list/" id="9b510889-0387-3961-a638-f30a5870d252"> whole </a> <a href="https://www.womenshealthmag.com/food/g20962417/whole-grain-foods-list/" id="e6a721fa-c1d4-39a2-add1-21bd3c701a41"> grain </a> .

White rice, meanwhile, goes through processing that removes the bran and germ, leaving just the starchy endosperm, says Moore. So, nope, not a whole grain.

That processing has a pretty major impact on rice's nutrition. White rice has been stripped of most of its protein, fiber, B vitamins and minerals," says Lauren Harris-Pincus, MS, RDN, dietitian and author of <a href="https://nutritionstarringyou.com/protein-packed-breakfast-club/" id="eaeb2c7d-811f-3e51-a3b9-e6b8f89794a5"> The Protein-Packed Breakfast Club </a> . (Because of this, a lot of companies in the US actually fortify white rice with the B vitamins thiamin, niacin, folic acidand ironto revive some shred of nutrition.)

Brown rice, then, contains more protein, fiber, and nutrients than white rice, making it more filling and satisfying," Harris-Pincus says. "It also has a <a href="https://www.womenshealthmag.com/food/g20697064/low-glycemic-foods-list/" id="b7205a76-e081-3d83-aece-0da597e8dcaa"> lower glycemic index </a> , meaning one serving of brown rice raises blood sugar less than the same serving of white rice.

To put the differences in perspective, here's the nutritional information for one cup of cooked brown rice, per the <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/340457/nutrients" id="07622b92-9be1-3a5c-a8e9-6a3547e6599a"> USDA Nutrient Database </a> :

<ul><li> Calories: 238 </li><li> Fat: 1.87 g </li><li> Carbohydrates: 49.6 g </li><li> Fiber: 3.12 g </li><li> Sugar: 0.47 g </li><li> Protein: 5.32 g </li><li> Sodium: 202 mg </li></ul>

And the nutritional information for a cup of cooked white rice, per the <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/340453/nutrients" id="04ae58ff-77dd-3b61-adc1-4cba45951900"> USDA Nutrient Database </a> :

<ul><li> Calories: 204 </li><li> Fat: 0.44 g </li><li> Carbohydrates: 44.2 g </li><li> Fiber: 0.63 g </li><li> Sugar: 0.08 g </li><li> Protein: 4.22 g </li><li> Sodium: 387 mg </li></ul>

Though a serving of brown rice is higher in calories, it provides more balanced nutritionand is generally a better pickthan a serving of the white stuff.

<h1> Got it. So what are the healthiest types of rice? </h1>

Okay, so you know that brown rice is technically healthier than whitebut brown and white rice aren't the only players in the game. In fact, other varieties of rice may be even better for you than brown rice.

According to Moore, red rice and black rice actually compete for the title of "healthiest rice."

Black rice has been shown to have the highest antioxidant activity of all the rice varieties, Moore says. It gets its deep purple-black color from anthocyanins, the same pigments that give blackberries their antioxidant power."

These antioxidants, in particular, have been shown to boost heart health and to protect and repair your bodys cells, she adds.

Full frame of Black Forbidden Rice (Oryza sativa)

Here's the nutrition information for a serving of black rice, per the <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/356561/nutrients" id="3114861a-747d-3735-a1b1-d1fcd7800748"> USDA Nutrient Database </a> :

<ul><li> Calories: 160 </li><li> Fat: 1.5 g </li><li> Carbohydrates: 34 g </li><li> Fiber: 1 g </li><li> Sugar: 0 g </li><li> Protein: 4 g </li><li> Sodium: 0 mg </li></ul>

Though perhaps not as impressive as black rice, red rice also boasts a solid antioxidant profile, Moore says. (It actually has more fiber than black rice, though.) When it comes to these body-protecting compounds, brown rice can't really compete.

Check out the general nutrition stats for a serving of red rice, per the <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/548842/nutrients" id="892c6e81-0984-3782-a653-c9820d66f9b5"> USDA Nutrient Database </a> :

<ul><li> Calories: 160 </li><li> Fat: 1.5 g </li><li> Carbohydrates: 34 g </li><li> Fiber: 5 g </li><li> Sugar: 0 g </li><li> Protein: 4 g </li><li> Sodium: 30 mg </li></ul>

And then, of course, there's wild rice. Another popularand healthypick, wild rice is particularly unique because, well, it's not actually rice.

Wild rice looks and cooks like rice, but it's technically the seed of an aquatic grass," says Harris-Pincus. "It contains more protein, fiber, potassium, and zinc than brown or white rice." It's also lower in calories and carbs.

Wild, Black and Red Rice Directly Above View, Macro Shot. Traditional food.

Finally, here's the nutrition information for a serving of wild rice, per the <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients" id="6c5698ff-d67a-3ae5-a92d-07f888f2988f"> USDA Nutrient Database </a> :

<ul><li> Calories: 166 </li><li> Fat: 0.6 g </li><li> Carbohydrates: 35 g </li><li> Fiber: 2.9 g </li><li> Sugar: 1.2 g </li><li> Protein: 6.5 g </li><li> Sodium: 4.9 mg </li></ul>

<h1> So does that mean pre-made or packaged rice is a no-go? </h1>

Though funkier rice varieties are your most nutritious picks, dont completely discount the pre-made stuffespecially when you have zero time to cook from scratch.

Packaged rice can be a healthy choice, especially compared to some other convenience foods," says Moore. Just check the label for unnecessary ingredients or high amounts of sodium.

To keep it clean, opt for the plain versions of frozen or microwavable rice products. <a href="https://www.unclebens.com/rice-products/ready-rice/chicken-broccoli" id="60919a83-3191-3fbe-a37c-c953e4670f91"> Uncle Ben's Chicken and Broccoli Ready Rice </a> , for example, contains almost 500 milligrams (half your daily limit) of sodium.

In small portions, the nutritional differences are small," says Harris-Pincus. "But if you consume large portions (one cup or more) of rice several times per week, the differences add up.

<h1> Want to add rice to your diet? Heres the healthiest way to do it. </h1>

When choosing between types of rice, taste matters, says Moore.

I grew up on rice and still love it," says Moore. It's an inexpensive blank canvas to build upon.

Depending on the type of dish you're making (like an Asian-inspired stir fry versus colorful macro bowl), you might want to choose the type of rice you use based on the flavors you're after, Moore says. Some recipes taste best and are most authentic using white rice, while others work well with the nutty flavor of brown rice."

Whatever type of rice you choose, just keep portion sizes in mind. If you love white rice, a small portion [think one-third to one-half of a cup] certainly will not hurt you, she says.

Plus, the good news is that when you cook and then cool white rice, it forms ' <a href="https://www.womenshealthmag.com/weight-loss/a19964628/resistant-starch/" id="437d3360-b3e0-3d7e-a2c6-c30889474fed"> resistant starch </a> ,'" says Harris-Pincus. This type of starch is resistant to digestion, so eating cooled rice will have less of an effect on your blood sugar. WIN.

The bottom line: Though brown, red, wild, and black rices are more nutritious than white rice, you can incorporate all types of rice into your diet as long as you stay mindful of portions.

If you've hesitated when picking between white rice and brown rice while ordering from your favorite takeout joint, you're definitely not the only one. White rice tastes so good soaked in sweet and sour sauce, but isn't brown rice better for you?

What's The Healthiest Rice? Brown Rice And White Rice Face Off

Spicy Pumpkin and Apple Bundt Cake Bundt cakes have a reputation for being rather dryuntil now. Chunks of pumpkin and apple keep the cake moist, while enhancing flavor and texture. With loads of protein and fiber per serving, its a nourishing pick. <a href="https://thehealthyfoodie.com/spicy-apple-and-pumpkin-bundt-cake/" id="9572e776-7c61-3a01-ab41-a835443254c6"> Get the Recipe </a> Per serving: 261 calories, 3.9 g fat (2.5 g sat), 42.4 g carbs, 15 g sugar, 478 mg sodium, 6.5 g fiber, 18 g protein Courtesy

Bourbon Chocolate Pumpkin Pie Hold upbourbon plus chocolate plus pumpkin? This pie might sound ridiculously decadent, but its actually a healthy dessert in disguise. Made with simple ingredients (like pumpkin puree, dark chocolate, and maple syrup), this crustless creation is gluten- and dairy-free and paleo-friendly. <a href="https://www.cottercrunch.com/bourbon-chocolate-pumpkin-pie-crustless/" id="d7aac7f8-2b98-33c8-aea5-af3d088fc040"> Get the Recipe </a> Per one-slice serving: 252 calories, 11 g fat (3.8 g sat), 31.9 g carbs, 20 g sugar, 145.7 mg sodium, 2.7 g fiber, 4.9 g protein Courtesy

Almond Flour Apple Pie The apples natural sweetness and spicy cinnamon gives this pie tons of flavornot to mention a pretty look. Made with an almond flour crust, this pie is grain- and gluten-free, too. <a href="https://skinnyfitalicious.com/almond-flour-apple-pie-paleo/" id="7b96212e-6016-35fe-a5cc-53bfe32de697"> Get the Recipe </a> Per one-slice serving: 317 calories, 21 g fat (12 g sat), 31 g carbs, 15 g sugar, 159 mg sodium, 4 g fiber, 4 g protein Courtesy

Cranberry Sour Cream Almond Cake If a tart cranberry, cinnamon roll, and coffee cake had a healthy baby, itd be this grain-free cake. Save the leftovers for Black Friday brunch. <a href="https://www.cottercrunch.com/cranberry-sour-cream-almond-cake/" id="e683a277-c32f-37e5-a1ec-1a60f62b6de9"> Get the Recipe </a> Per one-slice serving: 290 calories, 15 g fat (3.5 g sat), 30 g carbs, 19 g sugar, 3 g fiber, 8.5 g protein Courtesy

Better-For-You Pecan Pie With a few simple ingredient swaps, healthy pecan pie is totally possible. This recipe swaps refined white sugar for <a href="https://www.womenshealthmag.com/food/g28772914/natural-sweeteners/" id="78bdfe73-9e27-33a5-a49d-8ab9d6818fc3"> coconut sugar </a> and honey, for a more wholesome-tasting treat. <a href="https://www.asweetpeachef.com/healthy-pecan-pie/" id="4348d4b0-2f67-39c1-a14a-3b7d76c8b6e7"> Get the Recipe </a> Per one-slice serving: 414 calories, 29 g fat (7 g saturated), 35 g carbs, 18 g sugar, 165 mg sodium, 3 g fiber, 6 g protein Courtesy

Healthy Pumpkin Pie Bars Make these easy, six-step pumpkin pie bars and your guests will think you spent the whole day baking. Their crust is made with almond flour, spices, and maple syrup, making these bars a dairy-free and gluten-free treat. <a href="https://fitfoodiefinds.com/healthy-pumpkin-pie-bars/" id="30477e54-382f-3ae1-aaa7-8d34659241d7"> Get the Recipe </a> Per serving: 144 calories, 7 g fat, 17 g carbs, 15 g sugar, 58 mg sodium, 1 g fiber, 3 g protein Courtesy

No-Bake Pumpkin Cheesecake with Gingersnap Pecan Crust Impress you holiday guests with these individual pumpkin cheesecakes. Theyre buttery, spicy, and nutty, and require zero baking. (Oh, and that crunchy gingersnap crust? Its a 10.) <a href="https://www.joyfulhealthyeats.com/mini-bake-pumpkin-cheesecake-gingersnap-pecan-crust/" id="8bff9f61-d6cd-3167-a3e6-7d11acc8da87"> Get the Recipe </a> Per serving: 377 calories, 21g fat, 37g carbs, 14g sugar, 3g fiber, 5g protein Courtesy

Impossibly Easy Paleo Pear Apple Pie This fun twist on good ol apple pie features a custard-like apple-pear filling with hints of cinnamon and ginger. The best part? You dont have to worry about making crust. <a href="https://www.cottercrunch.com/easy-pear-apple-pie/" id="8994fd56-cf1e-3c35-acab-ba1a7ab18f92"> Get the Recipe </a> Per one-slice serving: 285 calories, 13 g fat (6.5 g sat), 34 g carbs, 21 g sugar, 3 g fiber, 6 g protein Courtesy

Paleo Pumpkin Brownies Would you believe me if I told you these ooey-gooey beauties are vegan, gluten-free, low-sugar, and made from just six ingredients? Drizzle em with a little pumpkin glaze and youve got the perfect fudgy-pumpkin holiday dessert. <a href="https://www.sweetashoney.co/paleo-pumpkin-brownies-vegan-healthy/" id="926ed261-9e97-385c-ada7-d6cc34060dbf"> Get the Recipe </a> Per serving: 187 calories, 15.8 g fat, 13.2 g carbs, 1.6 g sugar, 7.3 g fiber, 5.9 g protein Courtesy

Pumpkin Mousse Shooters Okay, how cute are these little pumpkin mousse shooters? Vegan, dairy-free, and gluten-free, they taste like light and airy pumpkin pie filling. <a href="https://www.acouplecooks.com/pumpkin-pie-mousse-shooters-thanksgiving-dessert-recipe/" id="03f4eb71-455e-3786-ab4b-73215692b14c"> Get the Recipe </a> Per serving: 247 calories, 16.4 g fat, 24.8 g carbs, 15.2 g sugar, 4 g fiber, 4.7 g protein Courtesy

Raw Pumpkin Pie This re-imagined pumpkin pie is the perfect way to indulge your <a href="https://www.womenshealthmag.com/food/g23364399/pumpkin-spice-snacks/" id="f738932c-4fff-343f-a0a1-0fd6c504fa73"> pumpkin obsession </a> without even turning on the oven. This paleo treat combines cashew pumpkin custard with a nut-date base. <a href="https://skinnyfitalicious.com/raw-pumpkin-pie/" id="8b62ec63-3587-38d4-a8e4-e1468f00dc41"> Get the Recipe </a> Per serving: 230 calories, 15.1 g fat (2.7 g sat), 21.6 g carbs, 14.1 g sugar, 4.7 mg sodium, 5.7 g fiber, 4.6 g protein Courtesy

Spiced Butternut Squash Pecan Pie Though pumpkin pie usually gets all the attention, this butternut squash pie is a sleeper hit. The nut-coconut-date crumb crust adds a ton of flavor and nutrients to this dairy-, gluten-, and refined sugar-free dessert. <a href="https://thehealthyfoodie.com/spiced-butternut-squash-pecan-pie/" id="ca76f94c-8a33-33d0-a70a-f72d417787e1"> Get the Recipe </a> Per serving: 278 calories, 20 g fat (8g sat), 21 g carbs, 13 g sugar, 228 mg sodium, 4 g fiber, 5 g protein Courtesy

Cranberry-Pear Lattice Pie The tart burst of cranberries and sweet pears in this jewel-colored creation will make your taste buds smile. Plus, the lattice crust makes it a fancy-looking addition to your holiday table. <a href="https://www.goodhousekeeping.com/food-recipes/dessert/a46629/cranberry-pear-lattice-pie-recipe/" id="7ef7abb1-7bc7-3439-a100-96f8750f77ca"> Get the Recipe </a> Per one-slice serving: 330 calories, 16 g fat (10 g sat), 46 g carbs, 165 mg sodium, 4 g fiber, 3 g protein bhofack2

These Healthy Thanksgiving Desserts Put Grandma's Pie To Shame

Seriously, in the years since Mean Girls and margarine (cringe...), butter has practically become a health food.

In addition to cooking up veggies, meat, and eggs in butter again, people are even putting the stuffspecifically gheein their coffee. Buttery coffee has become such a "thing" that you can even order it at some coffee shops.

Curious (even if slightly disturbed)? Heres what you need to know about fattening up your cup of Joe.

<h1> Back up. What is ghee, exactly? </h1>

<a href="https://www.womenshealthmag.com/food/a28591108/ghee-vs-butter/" id="9cd07db9-0c68-3b06-aa0b-09e4b445e083"> Ghee </a> , a.k.a. clarified butter, is made by simmering butter until the water and milk solids evaporateand it has a different appearance, flavor, and nutrient profile than the stick of butter in your fridge.

Butter contains milk solids and water, which give it a more opaque appearance and solid consistency," explains says dietitian Cara Harbstreet, RD, of <a href="http://www.streetsmartnutrition.com/" id="1986ae47-eaa8-3ec4-a0ce-3b8414fefd71"> Street Smart Nutrition </a> . "Since ghee is cooked over a long period of time, though, it contains only the butter's fat. Ghee typically has a more yellow or golden appearance, and is more translucent than butter when melted.

Christine Yu

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