Is watermelon loaded with sugar? What you need to know about common food myths

It's often quite a challenge to eat healthy.

So many foods carry a "health halo" and it's increasingly difficult to cut through the hype. Here's the reality about some of the most common and stubborn myths about about our favorite foods. 

Honey is a healthier choice than white sugar 

Honey is found in nature, so it's a healthier version of sugar, right? Wrong.

White sugar comes from either sugar cane or sugar beets — both plants, and equally "natural."

Both honey and sugar have about 16 calories per teaspoon. All of these are added sugars, to name a few, and should be used sparingly:

• brown sugar
• agave
• brown rice syrup
• molasses
• evaporated cane syrup
• Demerara sugar
• date sugar

While there are many personal testimonials about the antibacterial and anti-inflammatory effects of honey, these results are based on laboratory studies, and are unproven in the "real world." Nearly all of the health claims for honey are unproven outside of research settings.

Eating chocolate is good for your health  

All chocolate is not created equal. The known health benefits of chocolate come from a specific kind of antioxidant called flavanoids (or flavanols). But most chocolate doesn't have enough of the these flavanols to make a dent as a health booster.

Even 70 percent cacao might not be flavanol-rich, because of variability in the processing of the chocolate, from cacao bean to the ready-to-eat product. While laboratory studies show that flavanols can modestly lower blood pressure and "relax" blood vessels, making blood flow more easily — this research typically uses purified preparations.

Translated to what real people are eating, the impact of eating regular dark chocolate on your health is hardly impressive. For example, a modest lowering of blood pressure was observed in people consuming a quarter of a pound of dark chocolate daily for three weeks.

At 160 calories per ounce, that's 640 calories per day from chocolate alone, about 1/3 of the recommended daily intake.

A specially processed cacao bean, called CocoaVia, containing much higher amounts of flavanols is available as a cocoa powder in single serving packets. Considered a dietary supplement, and not a food, it can be used like standard cocoa powder. 

Frozen yogurt is a low-sugar choice

Complete myth. Frozen yogurt is always going to be a lower-fat choice, compared to ice cream, but it's not a low-sugar option.

Here's why: When the fat content is lowered in foods, more sugar is often added to balance the taste.

The only way to know for sure is to read the label, or go online for the information. The taste test is not reliable when it comes to frozen yogurt and sugar content. And often the toppings, added because we think it's not as sweet, contribute further added sugars.

Low- and no-added sugar options are available for frozen yogurt, using low-calories sweeteners and always clearly labeled.

Watermelon is loaded with sugar 

Not true. While watermelon does contain fruit sugar —fructose — like all other fruits, it's nearly 92 percent water. Just because it tastes sweet doesn't make it high in sugar.

The confusion comes from estimates of how watermelon impacts blood sugar. Watermelon has a high glycemic index, a term associated with quick rises in blood sugar after a food is consumed. The higher the number, the faster the rise in blood sugar. Watermelon's glycemic index is around 75 out of 100.

This is a misleading number. A more important term relates more accurately to how blood sugar responds to a particular food. This term, called glycemic load, is very low for watermelon — meaning that blood sugar is not changing much after eating it. Glycemic load is the more important term relevant to health.

There are multiple health benefits to watermelon. Not only is it low in calories, around 45 calories per cup, a serving size contains:

• 20 percent of daily vitamin C needs
• 17 percent vitamin A
• a bit of fiber

As a red fruit, it's also loaded with the antioxidant lycopene, with an even higher concentration than tomatoes!

And with all that water content, it's also a good source of hydration.

Healthy Eating Habits from Around the World

The summer travel season is in full swing, offering the opportunity to experience newcultures and foods firsthand. Even within the United States, you’ll see significant differences in local food and culture, and traveling abroad can offer insight into some of the healthiest eating habits from around the world.

If you don’t have a trip planned, there’s no need to worry. Several registered dietitian nutritionists are sharing their favorite international healthy habits and some globally inspired recipes to help you put them into practice at home.

Focus on Vegetables

“One of the healthy habits we have here in Greece is eating vegetables as a main course. We cook seasonal vegetables in olive oil and tomato and herbs, and have a big plate accompanied by bread and feta cheese,” says Elena Paravantes at Olive Tomato. A recent study from Tufts University in Medford, Massachusetts shows Greeks boast the highestvegetable intake in the world, and Paravantes says that one meal may include three to four servings of vegetables. 

“In Mexico, you'll find street vendors selling fresh fruits and vegetables, such as mango, jicama and cucumber, all cut up and ready to eat along with lime wedges and chili. It's something I routinely serve my kids for snacks and sometimes pop into their lunch boxes.”– Katie Sullivan Morford of Mom’s Kitchen Handbook

In Syria, “we center all our meals around a main vegetable and then cook it with different sauces, meats and side dishes. For example, ‘Mahashee’ is eggplant and zuchini stuffed with rice and ground beef cooked in a tomato base.” – Rahaf Al Bochi, Olive Tree Nutrition

Eat More Plant-based Protein

“Lentils are a staple in India, and they just happen to be one of the healthiest foods out there. Lentils are rich in fiber and protein and are high in manganese, a mineral that is needed to absorb calcium and to maintain stable blood sugar levels. It is part of superoxide dismutase (SOD), a compound which protects healthy cells from free radical damage and which may reduce the risk of heart disease and cancer.” – Christy Brissette, president of 80 Twenty Nutrition 

“Several countries in Africa use peanuts (called groundnuts) and other legumes for protein and flavor. These inexpensive plant proteins are a great idea for Meatless Monday meals here in the States.” – Deanna Segrave-Daly, Teaspoon Communications 

Let Herbs Shine

Roxana Begum of The Delicious Crescent says she’s not aware of any other cuisine that uses such large of quantities of fresh herbs as are included in Persian dishes. “The cuisine is rich with recipes that use cups of fresh herbs resulting in a scrumptious dish that is also very healthy due to the phytochemical-rich herbs.” 

Eat More Fish

“A lot of Asian countries like Japan enjoy more fish and less meat, reaping the benefits of those heart-healthy omega 3 fatty acids that so many of us are low on.” – Abbey Sharp, Abbey’s Kitchen 

Go Nuts

“One of my favorite healthy habits is incorporating hints of healthy fats, such as nuts, seeds and olive oil into meals and snacks as people [do] in Mediterranean countries, such as Turkey, Greece and Italy. I particularly love nuts like pistachios, almonds and walnuts, as they are simple to pack on the go, as well as throw into meals for a heart-healthy boost.” – Vicki Shanta Retelny, The Lifestyle Nutritionist 

Switch the Staples

“A very popular dish is ‘freekeh,’ which is roasted baby wheat kernel. It is a whole grain and is now being introduced in the West. Freekeh is high in fiber, B vitamins and protein, and has a chewy, nutty texture.” – Rahaf Al Bochi, Olive Tree Nutrition 

“I love that traditional Indian cuisine uses yogurt as a base to enhance the flavor of dishes, with fresh herbs and spices,” says Elizabeth Shaw of Shaw's Simple Swaps. She suggests making this Kachumber Salad, also known as Indian cucumber yogurt salad.

Spice It Up

“A common condiment in Ethiopian cuisine is senafich, a delicious and spicy mustard dip. Mustard is rich in phytonutrients that are converted into isothiocyanates, compounds which may help prevent cancer.” – Christy Brissette, 80 Twenty Nutrition

"I use global inspiration to boost flavor in my recipes with a wide variety of herbs and spices. There is evidence that some herbs and spices provide health benefits, and it's the perfect way to season a dish without adding excess salt. Cayenne pepper, paprika, mustard and garlic in any Cajun-style dish are some of my favorites!" – Cara Harbstreet of Street Smart Nutrition

Go for Naturally Sweet Treats

“While traveling in Turkey and Greece, I noticed that fresh fruit was more often the dessert of choice over sugary sweets. At home, I find if I pick up gorgeous, seasonal fruit and assemble it with some care (sometimes on a bed of crushed ice), it's greeted with as much enthusiasm as more decadent desserts,” Morford says.

Take Time Out

In Europe, “food is an experience and about community. Germans also value exercise and frequently ‘volksmarch,’ where members of the community come together and hike or walk. Culinary and wine walks are a fun opportunity to walk through the vineyards and stop at food and wine booths. They also make it family-friendly with activities for children.” – Betsy Ramirez of Hungry & Healthy

In Spain, “older couples would go out for nightly walks around town where I lived. It’s a way to get a bit more movement into your day, you can lower your blood sugar levels post-dinner and spend quality distraction-free time with family!“ – Rebecca Clyde, Be Truly Nourished

“While visiting Europe, I went to grocery stores and local markets several times a week to load up on fresh produce. I now continue this habit at home to keep my fridge stocked with fresh fruit and veggies!” – Amy Gorin of Amy Gorin Nutrition 

What healthy habits have you picked up while traveling or in your own community? Considering how connected we all are, it’s easier than ever to learn about different cultures, try new foods and adapt any of these healthy habits from the comfort of home.

Eat these fats if you want to live longer

For years consumers have been told to avoid fats at all costs, but that’s not actually the whole story.

In fact, a new study done at Harvard revealed that consuming good fats could actually cut the risk of death by 27 percent.

However, not all fats are created equal. Lara Felton, registered dietitian, nutritionist and head of the dietary team at mobile nutrition app ShopWell, gives the skinny on the good, the bad and the ugly types of fats in our diets.

Polyunsaturated 

What it is: A type of fat, also known by the acronym PUFA, with two or more double bonds between carbon molecules, which makes the fatty acid more fluid-like and flexible in the cells where it does its work.

What it’s in: Walnuts, flaxseed, tofu

What it does: “[It] may help lower bad [LDL] cholesterol and reduce your risk for heart disease and stroke,” says Felton. According to the Harvard research, you also can lower your risk of death by 27 percent by replacing just 5 percent of your calorie intake from saturated fats with polyunsaturated fats.

Omegas

What they are: A specific type of polyunsaturated fat that has a large number of double bonds, making it even more fluid-like and flexible in the cells.

What they’re in: Sunflower oil and fatty fish such as salmon and mackerel

What they do: Omega fats promote brain function and cell growth, and they also reduce triglycerides (a less desirable type of fat in your blood), slow the buildup of plaque in your arteries, control blood sugar, lower blood pressure, and reduce your risk of diabetes. The Harvard study also found that they protected against cancer and coronary artery disease.

Monounsaturated 

What it is: Similar to polyunsaturated fat, higher intake of monounsaturated fat raises good (HDL) cholesterol. How much HDL cholesterol is in your blood stream is an indicator for heart-disease risk.

What it’s in: Olive oil, canola oil, safflower oil, sesame oil, avocados, almonds, pistachios, cashews, peanuts, nut butters, olives

What it does: “[It] can help reduce inflammation, regulate your insulin and blood-sugar levels, and promote a healthy heart rhythm,” says Felton. Monounsaturated fats can also lower bad-cholesterol levels and add vitamin E, according to the Harvard study.

Saturated

What it is: Saturated fat makes bad (LDL) cholesterol, which collects in the walls of your blood vessels, causing blockages.

What it’s in: Beef, butter and lard, as well as fried foods and baked goods.

What it does: “Saturated fats may increase your total cholesterol and bad [LDL] cholesterol levels,” says Felton. But a 2004 study done by the University of Wales College of Medicine found whole-milk dairy products could be linked to a reduction in heart disease and stroke risk.

Trans 

What it is: Trans fats were created to help liquid oils be more solid at room temperature. Their carbon chains are in a linear formation, which creates a more rigid bond than saturated fats and leads to buildup as plaque in the arteries.

What it’s in: Anything that contains partially hydrogenated oils.

What it does: Trans fats have been shown to raise the bad (LDL) cholesterol and lower the good (HDL) cholesterol (a double whammy!), and increase your risk of heart disease and stroke. In fact, the Harvard study revealed your risk of heart disease increases by 23 percent for every 2 percent of calories acquired from trans fats.

This is What Happens to Your Teeth When You Use This Toothbrush

Though it seems perfectly normal to rub chemicals across our teeth with plastic instruments, it wasn’t always so. Long before toothbrushes and toothpaste, people used rough cloths and water to clean their teeth.

Toothbrushes are among those products that contain PVC plastics and are used several times a day by people all around the world. Therefore, if toothbrushes contain a significant amount of phthalate, they could be very dangerous and harmful. 

Phthalates are chemicals found in everyday products and PVC plastics, mainly because of their ability to enhance flexibility and durability. Phthalates could have many negative effects on individuals based on their daily exposure to these materials.  

Phthalates, a family of industrial chemicals used to soften PVC plastic and as solvents in cosmetics and other consumer products, can damage the liver, kidneys, lungs, and reproductive system — particularly the developing testes — according to animal studies. 

 

What are the potential health impacts of phthalates?

• DIP is listed as “reasonably anticipated to be a human carcinogen” by the National Toxicology Program.
• DEHP causes liver cancer in laboratory animals and the Environmental Protection Agency considers it a probable carcinogen.
• The National Toxicology Program also concluded that high levels of DINP may adversely affect human reproduction or development.
• High levels of exposure to DIP through the use of medical tubing and other plastic devices for feeding, medicating, and assisting the breathing of newborn infants may affect the development of the male reproductive system, according to the National Institute of Environmental Health Sciences.
• Other human and animal studies have found links to birth defects, decreased sperm counts and damaged sperm, increased risk of developing behavioral problems, premature birth, and respiratory difficulties in children with bronchial obstruction (such as asthma).

Indeed, according to Dr Joseph Mercola, there are many natural ways to avoid cavities: avoiding sugar, soda of any kind and refined carbs; getting plenty of Vitamin D; coconut ‘pulling’ and of course, gentle brushing with a natural toothpaste – preferably on a natural toothbrush.

6 ways energy drinks can hurt your body

The concept seems relatively innocuous. Get a burst of energy by drinking something out of a colorful can that looks an awful lot like a soda. But energy drinks have a lot more going on under that pop top.

Here's a look at some of the potentially harmful ingredients and some of the health problems that can result if you drink too many of the beverages that promise a buzz.

Caffeine

A lot of the energy you get from an energy drink comes from caffeine. The quantity can vary widely — from 80 milligrams in an 8.4-ounce Red Bull to 357 milligrams in a 16-ounce Bang energy drink — according to the Center for Science in the Public Interest. Compare that to 35 milligrams in a 12-ounce Coke or 150 milligrams in a 16-ounce Starbucks cappuccino or 330 milligrams in a regular 16-ounce Starbucks coffee.

Experts generally agree that it's OK for most healthy adults to consume up to 400 milligrams of caffeine a day, reports the Mayo Clinic. But when it comes to adolescents, the American Academy of Pediatrics recommends they get no more than 100 milligrams a day.

If you're downing several of these drinks (and maybe also drinking coffee and caffeinated sodas), it's easy to exceed the daily recommended limit for caffeine.

Too much caffeine can cause a rapid heartbeat and high blood pressure. In addition, it can cause side effects such as:

• Problems sleeping
• Nervousness
• Restlessness
• Irritability
• Upset stomach
• Muscle tremors

Caffeine can cause more serious issues for people who have heart problems or who take certain medications.

Sugar 

Energy drinks can have between 21 and 34 grams of sugar per serving, according to a recent study in Pediatrics in Review. Sometimes the sugar comes in the form of high fructose corn syrup.

"Users who consume two or three energy drinks could be taking in...4 to 6 times the maximum recommended daily intake [of sugar]," the authors write. They point out that young people who regularly consume energy drinks could have a higher chance of obesity and dental issues.

Over time, the consumption of many energy drinks could possibly also lead to type 2 diabetes.

Blood pressure and heart disease

Drinking just one 16-ounce energy drink can increase your blood pressure and stress hormone levels, according to a recent study by Mayo Clinic researchers published in the Journal of the American Medical Association. Although those changes are short term, they could increase a person's long-term risk of developing heart disease.

"In previous research, we found that energy drink consumption increased blood pressure in healthy young adults," said study co-author Anna Svatikova, M.D., Ph.D.,in a statement. "We now show that the increases in blood pressure are accompanied by increases in norepinephrine, a stress hormone chemical, and this could predispose an increased risk of cardiac events — even in healthy people." 

Liver issues 

In 2013, Dr. Brian Huang treated a 36-year-old patient who came in with severe abdominal pain at Cedars Sinai Medical Center. Although the man admitted to some episodes of binge drinking, he also said that he drank three energy drinks every day for the past year. His liver function deteriorated to the point that he needed a liver transplant.

"As energy drinks have become increasingly popular over the years, their ingredients are being looked at more closely, many which do not have a well-established safety profile. Some of these products have even been banned in other countries. While drinking modest amounts of energy drinks may be relatively safe, frequent consumption over an extended period of time has been linked with liver injury," said Dr. Huang in the study.

Recently, a woman in Devon, England, was found to have a liver twice its normal size, thanks to drinking 20 cans a day of energy drinks, reported the Telegraph. When doctors saw the woman's MRI scan, they originally thought she was an alcoholic because of her liver damage, the paper reported.

Taurine

Taurine is an amino acid commonly found in energy drinks. Some studies suggest it may help boost athletic performance, according to the Mayo Clinic. Other studies suggest that when taurine is combined with caffeine, it can increase mental ability.

Because the two ingredients intensify each other's effects, they may cause issues with the heart, Fahad Ali, an internal medicine resident at Guthrie Robert Packer Hospital in Sayre, Pennsylvania, told U.S. News & World Report. Ali and his colleagues saw young male patients who were experiencing chest pain, heartbeat issues and cardiac arrest, but no clogged arteries, family history of heart disease or other usual causes of heart issues.

The doctors eventually found a link. “We [dug] down more in the history and found that those patients were consuming energy drinks every day,” Ali said.

Ginseng

Ginseng is an incredibly popular herbal supplement because of the belief it can treat or prevent many illnesses. It is purported to help ease stress and fatigue and increase memory, energy and athletic performance.

Possible side effects from too much ginseng include rapid heartbeat, headache, appetite issues, vertigo, fever and insomnia.

However, some studies say the amount of ginseng found in energy drinks is likely not enough to either cause problems or be beneficial.

7 'Healthy' Foods Nutritionists Don't Approve Of

You may think you're making all the right decisions and grocery shopping like a healthy eating pro, but what you consider healthy and what nutritionists deem good may turn out to be two different things.


According to the New York Times, and Morning Consult, there's a significant discrepancy between foods nutritionists and Americans think are good for you. Below, check out the seven foods you may consider healthy but nutritionists wouldn't touch with a 10-foot pole:


Granola bar
The biggest disrepancy between nutritionists and the public came in the form of the granola bar. The snack-sized treat got a 28 percent approval rating from experts while Americans gave it a 71 percent vote. That's a difference of a whopping 43 percent, placing it squarely on top of the "do not eat" list.

Coconut Oil
Coconut oil, which many of us consider to be a healthy cooking oil, gets a measly 37 percent approval from nutritionists. Americans, meanwhile, give it a 72 percent.

Frozen yogurt
Yogurt is healthy, so frozen yogurt should be too, right? Not so fast. A 34 percent difference in approval between the public and the nutritionists shows that there's a healthy discrepancy.


Granola
The added sugar count in store-bought granola is possibly the most striking reason for the difference in opinion, so instead, make your own homemade granola to avoid all of the sugary additives.

SlimFast shake
Just like granola, SlimFast shakes contain incredible amounts of added sugar, and will now be listed on the new nutrition labels.

Orange juice
While not the unhealthiest food on the list, 78 percent of Americans approve of the breakfast staple, but only 62 percent of nutritionists do.

American cheese
Filled with artificial colors, American cheese gets a 24 percent approval rating from nutritionists, and close to 40 percent of Americans favor the food.


Now for the good news!

While the disagreements between Americans and nutritionists were apparent, the following foods, from most to less favorite, got a seal of approval from the experts:

Orange
The citrus fruit has been hailed as one of the best foods that fights the cold and flu, so add it to your grocery list ASAP.

Apple
Reach for the doctor-lauded fruit, or use it in any of these apple-based recipes, for the antioxidant and fiber boost.

Spinach
It's one of the best leafy greans you could eat, and loading up on spinach can even help improve your sight.


Almonds
The little treats, which are great picks for keeping your cravings under control, are also powerful foods for your heart, so now might just be the time to show them some love.

Eggs
Stick with free-range and organic eggs to get the most benefits, and make sure you're learning the truth about all those egg carton label claims.

Olive oil
A staple of the Mediterranean diet, olive oil is your best bet for a simple DIY salad dressing that won't rack up the calories.

Kale
It's one of the trendiest vegetables on the market these days, and for good reason. The superfood is high in fiber and low in calories, so don't hold back come dinnertime.


Carrots
It's a powerful cancer-fighting veggie, and research even shows that chopping and boiling your carrots will give them even more nutritious perks.

Oatmeal
There are tons of healthy ways to eat oatmeal, so you won't run out of ideas anytime soon. And for good reason. The breakfast favorite is high in fiber and will work to keep your ticker healthy.

Avocados
Eating an avocado a day can help lower cholesterol, and the highlight guacamole ingredient is one of the healthiest fats you can eat.

Hummus
Spread it on your breakfast toast for a morning meal, or on your lunch sandwich for a healthy back-to-school or workday treat.

More: Top 10 Nutritious Items to Put in Your Grocery Cart

Quinoa
The gluten-free supergrain can be eaten for any meal of the day. Make a batch on Sunday, and add to granola, salads, burgers, and brownies throughout the week.

Cashews
Eat them plain or turn them into nut butter. Just enjoy the protein, magnesium, and manganese benefits of cashews.

Chicken
If you head to your local organic poultry farmer, you won't be exposed to the biggest chicken health hazards, but will be enjoying one of the best protein-loaded weight-loss-management foods around.

Turkey
Follow the basic healthy turkey cooking tips and you'll bypass the bacteria that may be found in the popular Thanksgiving bird.


Cottage cheese
Eating cottage cheese is one of the best ways to crush cravings with breakfast, and the high-protein power snack will deliver appetite-suppressing benefits all day long.

Whole wheat bread
Sneak more whole grains in your diet by swapping whole grain bread into your sandwich and you'll get a nice dose of fiber, iron, and vitamin B.

Peanut butter
One of the top post-workout snacks, peanut butter will help you recover from your sweat session with ease.

Skim milk
Though full-fat milk might be a better bet, many nutritionists still favor the skim milk labels. The drink comes with plenty of bone benefits thanks to its high calcium count.


Canned tuna
Reach for the healthiest canned tunas to get the proper amount of omega-3s, which can help improve eye health and ease depression and anxiety.

Tofu
Put together a tofu scramble, and enjoy the perks of tofu, which include protein, zinc, and iron.

Corn
Indulge in some corn-on-the-cob this summer as well as the digestive benefits that come from the popular vegetable.

Sushi
Know how to slim down your sushi order to get the best parts of the popular dish, without packing in too many carb-heavy additives.

More: 5 Expert Tips for Eating More Veggies at Every Meal

Wine
You're reading this correctly. Wine made the list, thanks to its many benefits. From cancer prevention to improved immunity, your nightly glass of pinot is doing your body some major good.

Baked potato
It's one of the most powerful happiness-boosting foods, so add the baked potato to your dinner menu tonight and instantly become more cheerful. 

7 healthy eating food hacks

We all know we should eat well, but sometimes we need a gentle reminder about how to accomplish that goal. Here are seven healthy eating shortcuts from the experts that are easy to do and good for you.

1. Focus on healthy snacks 

When choosing a snack, there are several qualities to keep in mind including satisfaction (does it make you feel full?), temperature (warm foods may be more satisfying) and nutrients (does it have fiber, protein, vitamins, minerals?), says Anne Cundiff, a registered dietitian and fellow of the Academy of Nutrition and Dietetics.

Not sure where to start? Consider popcorn your snacking BFF. Depending on your flavor craving, you can pair popcorn with toasted coconut and dark chocolate chips, fresh basil cut into ribbons and diced sun-dried tomatoes, freshly grated Parmesan cheese and fresh cracked black pepper or golden raisins and toasted pistachios.

Let an insulated lunch bag help you snack well during the week. On Sundays, fill your bag with yogurt, fresh fruit and veggies, low-fat string cheese, hard boiled eggs and nut butter on whole grain crackers, says Erin Palinski, a registered dietitian and certified diabetes educator. "Then take it with you to work, school or on the go. At the end of the day, just pop the bag back in the fridge and you can bring the remaining snacks with you the next day."

Here are 11 more snack ideas from Susan Berkman, a registered dietitian at the Ohio State University Wexner Medical Center. These snacks have about 100 calories each.

1. 1/2 cup cottage cheese + 1/2 cup cantaloupe
2. 10 baby carrots + 2 tablespoons hummus
3. 1 sliced medium cucumber + 2 tablespoons low-fat cream cheese
4. 6 broccoli florets + 2 tablespoons tzatziki sauce (Mix 2 tablespoons plain Greek yogurt with 1 teaspoon lemon juice and 1 tablespoon minced cucumber)
5. 1 slice low-calorie whole wheat bread + 1 teaspoon Dijon mustard + 2 slices deli turkey
6. 1 small apple + 1 tablespoon peanut butter
7. 14 almonds or 22 pistachios or 4 walnuts or 5 macadamia nuts or 5 pecans or 11 cashews or 11 peanuts
8. 10 strawberries + 1 tablespoon goat cheese
9. 1 kiwi + 1 tablespoon shredded coconut
10. 1 scoop vanilla whey protein powder + 1 cup unsweetened almond milk
11. 3 squares dark chocolate that are at least 70 percent cacao

2. Factor healthy fats into your eating habits 

Yes, healthy fats. Saturated fats don't do your body any favors, so consider some friendlier fat alternatives. "Substitute a slice of cheese on your sandwich for a slice of avocado for fewer calories and less saturated fat with a boost of fiber, nutrients and plant-based fats," Palinski says. "Use mashed avocado as a replacement for butter in baked goods to boost the fiber and nutrient content of the food while replacing saturated fat with healthy plant-based fats."

Here, five more ways Berkman wants you to add healthy fats:

1. Add some chia seeds to your yogurt.
2. Put some flax seeds in your pancake batter or add them to a smoothie.
3. Eat a handful of nuts with a piece of fruit for an afternoon snack.
4. Aim for at least 2 servings of fatty fish (salmon, trout, herring) per week.
5. Use hummus as a spread on your sandwich.

3. Season without salt 

Turns out this is easier than it sounds. "I'm not talking about just loading up on herbs and other spices or squeezing a lemon on things," says Ken Immer, president ofCulinaryHealthSolutions.com.‬ To the rescue: Seaweed. "Adding hydrated seaweed to soups, stews, salads, marinades, sauces and even on sandwiches in small amounts will add a salty flavor." Another option: Miso paste. Adding this in small amounts will add an intense salty flavor to whatever you're cooking.

4. Eat seasonally 

It’s summer which means that berries are at their peak. Another option? Cherries. "This is my favorite summer fruit that is sweet and full of healthy antioxidants," Cundiff says. "Cherries are also a source of melatonin, which supports healthy sleep during the busy summer months."

Cundiff also recommends falling in love with butter lettuce. This is a creamy lettuce to enjoy in salads or to use in place of bread or tortillas with your favorite lean proteins and vegetables for light and healthy wraps, Cundiff says.

Since it's summer, consider mozzarella, tomato and basil a healthy go-to salad. "Summer is the perfect time to enjoy this flavorful type of mozzarella," Cundiff says. "This fresh mozzarella is a good source of calcium and has a cream center giving it a nice creamy and soft texture, so a little goes a long way."

5. Reach for healthy, lean proteins 

Take pork tenderloin, for example. This is one of the most versatile and healthy lean proteins to grill and cook with over the summer. "I like pork kabobs with grilled pineapple, sliced on top of salads, in tacos and with BBQ sauce on my favorite whole grain bun," Cundiff says.

6. Make some smart pairings 

To help with your summer weight loss goals, pair healthy carbohydrates with protein or healthy fat, says Berkman. "Healthy carbs are ones that are rich in fiber, vitamins and minerals such as fruits and vegetables, legumes, and whole grains." While these carbs are healthy, they get digested very quickly in the stomach, causing individuals to become hungry again within 20 to 40 minutes. Protein and fat, however, take much longer to be broken down and digested, adding to a feeling of fullness. Adding a small amount of protein or healthy fat to your snack or meal can extend how long you will stay full, from two to four hours or longer.

Certain nutrients are absorbed much better when paired together, Berkman says. For example, we need to consume calcium in the presence of vitamin D to get the best absorption of this bone strengthening mineral, which is why you find milk products often fortified with vitamin D.

Most animal sources of protein are considered "complete" in that they contain all of the essential amino acids that we need to get in our diet. So what can you do if you're maintaining a vegetarian diet? "Some plant sources of protein are considered complete, such as quinoa and tofu, but there are some plant sources of protein that are considered 'incomplete' — they contain some, but not all of the amino acids that our bodies need," Berkman says. Vegetarians should consider eating rice and beans or pair nuts and seeds with grains (like peanut butter on toast) or hummus topped with sunflower seeds.

7. The 411 on how to cook your veggies 

Always wash or rinse your vegetables to clean them, but don't soak them. This can cause certain produce to lose some of its vitamin C content, Berkman says. And, when preparing vegetables, cut them into large chunks or keep whole. Mashing or dicing too small can cause the veggie to lose its water-soluble vitamins and minerals when cooked.

Boiling veggies causes the overall greatest loss of nutrients, as most leech into the water and are disposed of down the kitchen sink.

Sauteing veggies can help to increase the absorption of fat-soluble vitamins found in veggies, such as vitamins A, K and E, since you are cooking them in oil. However, it can also break down the vitamin C and B-complex vitamins.