According to a Harvard study, cocoa flavanols can help prevent cell damage, reduce blood pressure, and increase blood flow to the heart and brain. But remember that overeating of anything can result in weight gain, so be cautious with your portions!

Apparently, eating whole eggs is far healthier than limiting oneself to egg whites only. When it comes to higher nutritional content, whole eggs are unquestionably superior since almost all of the most significant health advantages present in an egg are concentrated in the yolk.

Avoid eating cream-based soups. To reduce fat and potentially even calories, opt for recipes that use pureed vegetables, chicken broth, meat, or beans as a foundation. Chili is a favorite of ours since it provides a ton of protein and fiber while still being hearty and comforting.

If you usually bring a sandwich from home for lunch, think twice about adding mayo. There is no denying that mayonnaise is incredibly fatty. The substance comprises 10 grams of fat and 95 calories per tablespoon. Yet, a tablespoon of hummus made from chickpeas provides 25 calories, 1.4 grams of fat, and 1.2 grams of protein.

Occasionally have a cup of coffee and a muffin from the office breakroom to power through a long shift? You'll save around 250 calories by choosing a croissant over a muffin, which may surprise you.

The better option is to choose whole fruit rather than juice since it offers more fiber (a nutrient that helps reduce heart disease risk and helps control weight) and fewer calories.

Pizza crusts contain not just many calories; they are also bereft of nutrients. Because most pies are produced with refined white flour, which raises insulin levels and makes you need more and more, this is also the case. The bottom line: Choose a thin crust rather than a typical or loaded crust since the less crust you eat, the better.

A flour-based wrap might add up to 470 calories and 98 grams of carbohydrates to your diet. If you want to satisfy your craving for flavor without going overboard, choose a bowl instead. To ensure a nutritious meal, stuff it full of vegetables, use rice, and go for salsa instead of sour cream.

Greek yogurt producers add an extra stage to their production process to remove excess water, lactose, and minerals from regular yogurt. The yogurt left is creamier, richer, and has more protein and less sugar. Protein, calcium, iodine, and potassium are all abundant in Greek yogurt. Most significantly, it supplies probiotics, which are good for the digestive tract.

Can't stand the idea of giving up your tortilla? Request the corn-based alternative. They have twice as much fiber and half the calories as their flour equivalents.

Full-fat dairy has more calories but also makes you feel fuller longer. Choose fresh feta or goat cheese, which contains conjugated linoleic acid (CLA). This fat lowers your chances of developing cancer and heart disease and may promote fat burning.

In general, brown rice is more nutrient-dense than white rice. Unlike white rice, brown rice is not chemically fortified with nutrients. Therefore it is richer in fiber, magnesium, and other minerals.

Pasta made from whole grains is usually high in fiber, copper, phosphorus, manganese, and selenium. Compared to refined pasta, whole-grain pasta has fewer calories and more fiber.

When craving something sweet, close the cookie jar and pick up fruit instead. To step it up a notch, consider low-sugar fruits if you wish to include them in your daily regime. Strawberries, raspberries, blackberries, and watermelon are some fruits with the least amount of sugar.

Although there are a few exceptions, instant, flavored oatmeal is a calorie and chemical minefield. To reduce the amount of added sugar and sweeteners, microwave some rolled oats with water, sprinkle some cinnamon, almonds, and a thin layer of honey on top for taste.

Instead of adding sour cream to your chili and tacos, try mixing Greek yogurt with cilantro and Mexican spice for extra flavor. You'll reduce your intake of calories and fat while increasing the amount of protein on your plate. That's what we refer to as a win-win situation!

Store-bought gummies are nothing more than gelatin blended with sugar and food color, although we can't dispute their deliciousness. It goes without saying that they are not at all nourishing. The next time you crave the sweet delicacy, try purchasing fruit leather made only of fruits and vegetables.

Why not smear your toast with half an avocado, some lemon juice, and a slice of tomato instead of your usual fruit spread, which often is sweetened with additional sugar? The avocado’s fiber and ‘good’ monounsaturated fats will keep you full and content far into the afternoon.

Do you typically eat a snack-sized bag of chips along with your sandwich or salad? It's time to break that habit ASAP.  When it comes to nutrition, chips don't offer much except for empty calories. Healthier and more filling alternatives that are just as portable do exist, and there are plenty. We recommend healthier options like fruit, popcorn, and baby carrots.

If you have the option, opt for grass-fed meat for your burgers and steak. Because it is inherently leaner and contains fewer calories than other types of meat, grass-fed beef is advised. Also, research published in Nutrition Journal found that grass-fed beef had greater amounts of omega-3 fatty acids, which have been shown to lower the risk of heart disease.

This way, you'll eliminate the salt and give your food fresh flavors. Also, dried herbs and spices are excellent substitutes for fresh herbs if those aren't available.

Try to skip the routine stop at your local deli or a gas station for that quick bite. Four slices of white bread are nearly equal to one bagel in terms of calories. In addition to being extremely calorie-dense, this morning staple lacks nutrients like fiber and protein that will keep you active throughout the morning. Consider switching bagels for whole-grain English muffins. You won’t be able to tell the difference, yet the difference it makes!

Have a spaghetti squash instead of adding a package of highly refined spaghetti to a pot of boiling water. This way, you'll eat more vegetables and reduce your calorie intake.

We want to be upfront and honest about this: riced cauliflower won't deceive you into thinking it's genuine rice. Similarly, eating cauliflower pizza crust won't make you think you're eating pizza. But, the lightness and fresh flavor of cauliflower are rather remarkable. When chopped or processed, the florets and stems are broken down into hard "grains," hence you may use them similarly to rice.

If cookies are your dietary vice, make a batch of energy bites instead of your usual sweet snacks to cut back on the calories and refined sugar.

Carrageenan is a stabilizer often found in traditional coffee creamers that has been linked to inflammation. A healthier alternative would be to use natural creamer or, even better, organic whole milk with a dash of cinnamon for taste. It’s a terrific way to get vitamins A, D, and B12, and the calcium in it can help counteract the effects of caffeine’s calcium-robbing properties.

The perfect approach to sate your sweet tooth while ditching the empty nutrients is to indulge in "nice" cream, a creamy dessert that mimics ice cream but is created solely from frozen bananas and other toppings. Combine two frozen bananas with one tablespoon of unsweetened cocoa powder in a blender and blend until the mixture has the creamy texture of soft-serve ice cream!

Nuts are very high in protein, so you satisfy both your desire to chew on something and your appetite. This is because protein helps you feel fuller with less food. Because they are mostly composed of carbohydrates, snacks like fruits may not keep you full as long as protein-based foods like almonds.

At McDonald's, the small order of potatoes you choose to go with your burger adds an extra 230 calories to your meal. To cut 180 calories, substitute the fries with a side salad with balsamic dressing. Although the nutritional information will vary based on where you get lunch, you can be sure that choosing a salad over an order of fried potatoes is usually always the better decision.

You may use unsweetened applesauce in place of sugar in baking recipes for cakes, brownies, and cookies. Depending on the serving sizes, you may easily cut anywhere from 20 to 250 calories from what you're cooking.

By ordering sashimi, or raw fish sans rice, you'll reduce your calorie intake and cut down on the empty carbohydrates. For a balanced, tasty dinner, get some edamame or a seaweed salad along with some sashimi of wild salmon or buri (wild yellowtail tuna).

The bulk of coconut water’s health advantages actually comes from the high concentration of electrolytes it contains, such as potassium, calcium, and magnesium. Coconut water can be an excellent option for people who are deficient in certain vital elements or often sweat. Generally, it’s a much better (yet delicious) alternative to the many sugary drinks.

This might be a stretch because we, too, agree that nothing can truly replace potato chips. We get that. In this case, purchasing kale or vegetable chips from the supermarket is also a viable substitute if making homemade kale chips with sea salt is too much hassle.

Surprisingly, looking gram for gram, sausage is healthier than bacon. Still, since bacon is easier to consume in moderation (it is sliced much thinner and absorbs less oil than sausage), we advise substituting a single strip of pan-fried bacon for your regular dose of processed cylindrical meat.

You don't have to give up your favorite sweets to be healthy. Just remember to consume them in moderation. And muffin tins are your new best buddy when it comes to portion control. Making brownies in pre-portioned muffin pans will make it much simpler to indulge in just one rather than baking a batch in an 8 x 8 pan, which you're sure to dive fork first into.

Whether you start your day with an omelet or an egg sandwich, replacing the cheese with vegetables is a simple way to reduce the amount of salt, fat, and calories. Spinach, tomato, and onion taste fantastic, and any vegetable combination tastes amazing with scrambled eggs.

When a recipe calls for sugar, you may want to come up with quick solutions to still get outstanding flavor without using all the unnecessary sweeteners. Using spices is a solution. Instead of using needless sugar, using spices like cinnamon or nutmeg will give food a ton of flavor without adding extra calories (or the blood-sugar spike).