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<keyword id="33807" type="General" weightage="100" keywordseo="cranberries" source="Orion">Cranberries</keyword> are small, vibrant red berries that have gained popularity for their unique tart flavor and numerous health benefits. Native to North America, these berries have been used for centuries by indigenous peoples for their medicinal properties. Today, cranberries are widely consumed and appreciated for their nutritional value, versatility in culinary applications, and potential health benefits. <cmsannotation type="cmsannotation" annotationid="What are Cranberries?" comment="subhead" text="What are Cranberries?">What are Cranberries?</cmsannotation> Cranberries are small, round berries that belong to the Ericaceae family. They grow on low-lying vines in acidic bogs and are typically harvested in the fall. These berries are known for their distinctive tart taste, which is due to their high levels of natural acids. Cranberries are commonly consumed in juice, sauce, dried, or as a component in various dishes. <cmsannotation type="cmsannotation" annotationid="Nutritional Value:" comment="subhead" text="Nutritional Value:">Nutritional Value:</cmsannotation> Cranberries are packed with essential nutrients and antioxidants. They are a rich source of vitamin C, fiber, and manganese. Additionally, cranberries contain phytochemicals, such as proanthocyanidins, which have been linked to various health benefits. One cup of cranberries contains approximately 46 calories, making them a low-calorie addition to a balanced diet. <cmsannotation type="cmsannotation" annotationid="Health Benefits:" comment="subhead" text="Health Benefits:">Health Benefits:</cmsannotation> 1. Urinary Tract Health: Cranberries are well-known for their potential to support urinary tract health. They contain compounds that may help prevent certain bacteria from adhering to the urinary tract walls, reducing the risk of urinary tract infections. 2. Antioxidant Powerhouse: The antioxidants found in cranberries help protect the body against oxidative stress and inflammation, potentially reducing the risk of chronic diseases like heart disease and certain types of cancer. 3. Digestive Health: The fiber content in cranberries promotes healthy digestion and may help prevent constipation. 4. Oral Health: Some studies suggest that cranberries may help prevent the formation of plaque and reduce the risk of gum disease. 5. Immune System Support: The high vitamin C content in cranberries can boost the immune system and support overall health. <cmsannotation type="cmsannotation" annotationid="Culinary Uses:" comment="subhead" text="Culinary Uses:">Culinary Uses:</cmsannotation> Cranberries can be enjoyed in various culinary preparations. They are commonly used to make cranberry sauce, which pairs well with roasted meats and holiday dishes. Cranberry juice is a popular beverage choice, and dried cranberries can be added to salads, baked goods, or trail mixes for a burst of flavor. Additionally, cranberries can be used in jams, jellies, and as a topping for desserts. <cmsannotation type="cmsannotation" annotationid="Types of Cranberries:" comment="subhead" text="Types of Cranberries:"><keyword id="19440876" type="General" weightage="20" keywordseo="types-of-cranberries" source="Orion">Types of Cranberries</keyword>:</cmsannotation> There are two main types of cranberries: the American cranberry (Vaccinium macrocarpon) and the European cranberry (Vaccinium oxycoccos). The American cranberry is larger and more commonly cultivated, while the European cranberry is smaller and typically found in the wild. Both varieties offer similar health benefits and culinary uses. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Cranberries:" comment="subhead" text="How to Buy and Store Cranberries:">How to Buy and Store Cranberries:</cmsannotation> When purchasing cranberries, look for firm, plump berries with a vibrant red color. Avoid berries that are soft, shriveled, or discolored. Fresh cranberries can be stored in the refrigerator for up to 4 weeks, while dried cranberries should be kept in a cool, dry place. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects:" comment="subhead" text="Precautions and Potential Side Effects:">Precautions and Potential Side Effects:</cmsannotation> While cranberries are generally safe for most people, there are a few precautions to keep in mind. Some individuals may experience an upset stomach or diarrhea when consuming large amounts of cranberries or cranberry products. Additionally, those taking blood-thinning medications should consult their healthcare provider before consuming cranberry supplements or large quantities of cranberry juice, as it may interact with the medication. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions:" comment="subhead" text="Frequently Asked Questions:">Frequently Asked Questions:</cmsannotation> 1. Can cranberries help prevent urinary tract infections? While cranberries have been traditionally associated with urinary tract health, scientific evidence on their effectiveness in preventing urinary tract infections is mixed. Some studies suggest that cranberries may help reduce the risk, but more research is needed to establish a definitive link. 2. Are cranberries beneficial for weight loss? Cranberries are a low-calorie food and can be a healthy addition to a weight loss diet. However, they should be consumed as part of a balanced eating plan, and their impact on weight loss may vary depending on individual factors. 3. Can cranberries be consumed during pregnancy? Cranberries are generally safe to consume during pregnancy when eaten in moderation. However, it is always recommended to consult with a healthcare professional before making any dietary changes during pregnancy. 4. Do cranberries interact with any medications? Cranberries, especially in concentrated forms like supplements or juice, may interact with certain medications, particularly blood-thinning medications. It is advisable to consult with a healthcare provider if you are taking any medications and considering consuming cranberry products. 5. Can cranberries be consumed by individuals with diabetes? Cranberries can be included in a diabetes-friendly diet as part of a balanced meal plan. However, it is important to consider the overall carbohydrate content and monitor blood sugar levels accordingly. Consulting with a healthcare professional or registered dietitian is recommended for personalized guidance. Remember, while cranberries offer potential health benefits, it is always advisable to consult with a healthcare professional or registered dietitian for personalized advice and recommendations based on your specific health needs and conditions. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/travel/india/webstories/top-10-honeymoon-destinations-in-india-this-wedding-season/slidelist/104825123.cms" data-type="tilCustomLink" target="_blank">Top 10 honeymoon destinations in India</a>

Cranberries: A tangy and nutritious superfood

<div class="KonaFilter image-container"><div class="image on-image">Shutterstock.com</div></div><keyword id="32170" type="UNKNOWN" weightage="60" keywordseo="Thanksgiving">Thanksgiving</keyword> can be a real diet buster. According to an <a href="http://projects.nytimes.com/qa/events/thanksgiving-help-line/question/8134" target="_blank">analysis by Tara Parker-Pope of The New York Times</a> last year, a typical <keyword id="1777314" type="UNKNOWN" weightage="60" keywordseo="Thanksgiving-Meal">Thanksgiving meal</keyword> can add up to a whopping 2,500 calories, and that's not even counting wine or pre-dinner snacks. 
Before you dig into your long-awaited turkey feast, try these simple substitutions to make it a bit healthier this year. 
<h2>Start out with lighter appetizers.</h2>
A lot of binge eating can happen even before you sit down for dinner. Instead of chips or crackers, set out raw veggies and hummus for your guests to snack on while they wait for the main dishes to be ready. 
<h2>Pick white turkey meat over dark, and skip the skin altogether.</h2>
Both types of meat are a great source of protein, but white turkey meat has significantly fewer calories and grams of saturated fat. Turkey skin is crunchy and delicious, but unfortunately it's also packed with fat. <keyword id="27178" type="UNKNOWN" weightage="60" keywordseo="cooking">Cooking</keyword> your turkey with the skin intact will help preserve its moisture, but it's a good idea to take it off before you feast.
<h2>Use fat-free chicken broth for gravy and basting. </h2>
Thick gravy can take your turkey dinner to a new level of deliciousness, but it has a ton of fat and can lead to high cholesterol. Substitute fat-free chicken broth for fat drippings and your gravy will be a much healthier addition to your meal.
<h2>Make fresh cranberry sauce instead of that jelly from the can. </h2>
Though it's definitely a holiday classic, canned cranberry sauce is filled with high fructose corn syrup and has no nutritional value - it's a bit like eating a candy bar. Homemade cranberry sauce has a much more complex flavor and texture, and it uses real cane sugar instead of that artificial stuff. <a href="http://www.foodnetwork.com/recipes/food-network-kitchens/perfect-cranberry-sauce-recipe/index.html">Food Network has a simple and delicious recipe</a> for this natural alternative. 
<h2>Don't skimp on veggies. </h2>
Eat plenty of vegetables before you get full on turkey and sweets. A good guideline: half of your plate should be vegetables, while one-fourth can be turkey and the last fourth can be any side dish you choose.
<h2>Make your stuffing a bit lighter.</h2>
Stuffing is a Thanksgiving must, but it can be packed with high-fat ingredients. Be sure to use whole wheat when your recipe calls for bread, and try using olive oil instead of butter. 
<h2>Hold the marshmallows, and try glazed sweet potatoes instead of candied yams. </h2>
Sweet potatoes are a good source of fiber and carbs, plus they have a decent amount of protein. Shape has a <a href="http://www.shape.com/healthy-eating/meal-ideas/7-healthy-alternatives-your-favorite-thanksgiving-dishes">good recipe for sweet potatoes</a> that substitutes natural honey and cinnamon for of all of the sugar and marshmallows you would find in your typical candied yam. 
<h2>You don't have to skip dessert, but there are a few substitutions you could make. </h2>
Calorie-wise, pumpkin pie is your best bet for dessert. Use <a href="http://www.bonappetit.com/recipe/grandma-s-pumpkin-pie#recipe-ingredients">natural sweeteners like honey or agave</a> when you're baking, and try not to eat the crust since that part has the most calories and fat. 
For a light and elegant treat without a crust, try a <a href="http://www.nytimes.com/2012/11/19/health/to-end-the-feast-something-sweet-but-light-recipes-for-health.html">pumpkin caramel mousse</a> in a glass. This amazing flourless dessert really brings the calorie count down a notch.

8 Simple Things You Can Do To Make Thanksgiving Dinner Healthier

<ul class="summary-list"><li>The DASH diet is one of the healthiest ways to eat, according to experts.</li><li>But party snacks can be full of salt and added sugar, which the DASH diet tries to reduce.</li></ul>A dietitian who specializes in the <a target="_blank" href="https://www.insider.com/dash-diet-meal-plan-dietitian-eats-breakfast-lunch-dinner-2023-8">DASH diet</a> shared her favorite healthy, crowd-pleasing foods to serve at parties.Navigating parties while following the <a target="_blank" href="https://www.insider.com/dash-diet-mistakes-to-avoid-2023-8">DASH diet</a> can be challenging, because it is low in lots of the things that make party foods tasty, such as salt, saturated fats, and added sugar, Danielle Smith, a registered dietitian who works with <a target="_blank" href="https://www.topnutritioncoaching.com/nutritionists/danielle-smith">Top Nutrition Coaching</a>, told Insider.Followers are also encouraged to keep their consumption of alcohol and processed foods low, which is what makes it the healthiest way to eat, <a target="_blank" href="https://www.heart.org/en/news/2023/04/27/heres-how-10-popular-diets-scored-for-heart-health">according to</a> the American Heart Association. But it's mainly about making <a target="_blank" href="https://www.insider.com/dash-diet-meal-plan-review-2023-9">healthy choices</a>, meaning that instead of skipping out on food at celebrations, you can swap ingredients out for more <a target="_blank" href="https://www.insider.com/try-perfect-snacks-for-dash-diet-2023-9">DASH-appropriate options</a>, such as whole grains and legumes, fruit and vegetables, skinless poultry and fish, and low-fat dairy.Here are Smiths' four favorite <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/dash-diet">DASH-diet-friendly</a> dishes to serve at parties.<h2>Greek yogurt ranch dip</h2><div type="image" title="Greek yogurt ranch dip" height="1124" width="1719" msid="105311913" hostid="261" sizebytes="88590"></div>This easy <a target="_blank" href="https://www.wellplated.com/greek-yogurt-ranch-dip/#wprm-recipe-container-34792">dip recipe</a> is a great option when you don't have time to cook. Simply combine non-fat Greek yogurt with garlic powder, onion powder, dill, salt, cayenne pepper, and Worcestershire sauce, and sprinkle with chopped chives for a garnish.Smith said that swapping sour cream for Greek yogurt is an "easy way to boost protein and calcium." <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/is-greek-yogurt-good-for-you">Greek yogurt</a> has more protein than traditional yogurt, and also contains the essential vitamin B12, Insider previously reported.Plus, serving the dip with chopped vegetables means you get in extra <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/fiber-benefits">fiber</a> — which is important for gut and heart health.<h2>Sweet potato crostini with spiced ricotta</h2><div type="image" title="Sweet potato crostini with ricotta and cranberries" height="1221" width="1832" msid="105311914" hostid="261" sizebytes="200588"></div>This <a target="_blank" href="https://sweetpeasandsaffron.com/sweet-potato-crostinis-with-spiced-ricotta-and-roasted-cranberries/#wprm-recipe-container-18841">appetizer</a> consists of baked crispy sweet potato slices, roasted cranberries, and spiced ricotta, most of which can be pre-prepared the day before your party. Bake the sweet potato slices until crispy, roast the cranberries with sugar, lemon, and thyme, and mix the ricotta with nutmeg, cinnamon, then on the day top the sweet potato crostini with the ricotta and cranberries.Smith said: "Crostinis are usually made with crusty bread but this ups the nutrient value by using potassium and fiber-rich <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/sweet-potato-benefits">sweet potatoes</a>. The ricotta provides a little bit of protein, too."Although you shouldn't be <a target="_blank" href="https://www.insider.com/man-loses-ten-pounds-in-thirty-days-eating-only-sandwiches-2023-11">scared of bread</a>, replacing it with sweet potatoes could be beneficial for your party guests, since most Americans don't eat enough <a target="_blank" href="https://www.insider.com/5-fiber-mistakes-how-to-fix-2023-9">fiber</a> or <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/foods-high-in-potassium">potassium</a>, and sweet potatoes contain both.<h2>Chicken shawarma pita pizzas</h2><div type="image" title="Chicken shawarma wraps" height="940" width="1410" msid="105311917" hostid="261" sizebytes="134978"></div>Smith said that although <a target="_blank" href="https://feelgoodfoodie.net/recipe/pita-pizza/#wprm-recipe-container-5589">this recipe</a> is meant to be a full meal, you can just cut the pizzas into bite-sized pieces for a flavor-packed party food.Smith said: "This is a great go-to if you're not sure what the food situation will be like and you need to ensure that you'll have something to fill you up."To make these mini chicken shawarma pitta pizzas, marinate your chicken before cooking it on the stove. Then put <a target="_blank" href="https://www.insider.com/photos-how-italian-mozzarella-cheese-is-made-2019-9">mozzarella</a> cheese on your flatbread and bake until the cheese is melted. Next, add your chicken with some chopped tomatoes, onion, banana peppers, coriander, and tahini."This packs protein, healthy fat, and complex carbohydrates if you opt for a <a target="_blank" href="https://www.insider.com/best-things-to-eat-for-lunch-on-the-mediterranean-diet">whole wheat pita</a>," Smith said.<h2>Blackened shrimp, avocado, and cucumber bites</h2><div type="image" title="Shrimp, avocado, and cucumber bites" height="963" width="1284" msid="105311919" hostid="261" sizebytes="75060"></div>"If you make these shrimp, avocado, and cucumber bites, I'd double the recipe as they are a crowd-favorite," Smith said.To make <a target="_blank" href="https://www.closetcooking.com/blackened-shrimp-avocado-cucumber-bites/">this recipe</a>, cook your shrimp in a skillet with Creole seasoning, before popping them on top of cucumber slices spread with mashed avocado.Smith said these bites contain plenty of protein, healthy fats, and vegetables, so are perfect for the DASH diet. <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/avocado-benefits">Avocados</a> contain potassium, which is an essential nutrient for blood pressure regulation because it relaxes the walls of blood vessels.

4 easy and tasty dishes a dietitian who specializes in the DASH diet serves at parties

<div class="KonaFilter image-container"><div class="image">ShutterstockWatercress salad.</div></div>
Nutritional guidelines encourage Americans to consume more "powerhouse" fruits and vegetables - those foods that are most strongly associated with reduced risks of chronic disease. But there's been no clear directive on how exactly "powerhouse" foods should be defined.
Now, a <a href="http://www.cdc.gov/pcd/issues/2014/13_0390.htm" target="_blank">Jun. 5 study</a> in the CDC journal <a href="http://www.cdc.gov/pcd/" target="_blank">Preventing Chronic Disease</a> puts forth a method for defining and ranking powerhouse foods.
<h3><a href="#list">Jump to the ranking »</a></h3>
Lead author <a href="http://www.wpunj.edu/cohss/departments/sociology/faculty/jennifer-di-noia.dot" target="_blank">Jennifer Di Noia</a>, a sociologist at William Paterson University who specializes in public health and food choice, came up with a preliminary list of 47 "powerhouse" foods based on consumer guidelines and scientific literature. For example, berries and vegetables in the onion/garlic family were included "in light of their associations with reduced risks for cardiovascular and neurodegenerative diseases and some cancers."
Di Noia then ranked the foods based on their nutritional density. She focused on 17 nutrients "<a href="http://www.ncbi.nlm.nih.gov/pubmed/16210699" target="_blank">of public health importance</a> per the Food and Agriculture Organization of the United Nations and Institute of Medicine." These are potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.
Each food had to provide at least 10% of the daily value of a particular nutrient to be considered a good source. Providing more than 100% of the daily value of one nutrient conferred no extra benefit. The scores were calculated in favor of lower-calorie foods and weighted based on how "bioavailable" each nutrient is (i.e., how much the body can make use of a nutrient once it's been ingested in food form).
Six foods (raspberry, tangerine, cranberry, garlic, onion, and blueberry) on the original list of 47 did not satisfy the "powerhouse" criteria. <a name="list"></a>Here are the remaining 41, ranked in order of nutrient density. Foods that are high in nutrients without also being high in calories will be at the top.
<ol>
<li>Watercress (Score: 100.00)</li>
<li>Chinese cabbage (Score: 91.99)</li>
<li>Chard (Score: 89.27)</li>
<li>Beet green (Score: 87.08)</li>
<li>Spinach (Score: 86.43)</li>
<li>Chicory (Score: 73.36)</li>
<li>Leaf lettuce (Score: 70.73)</li>
<li>Parsley (Score: 65.59)</li>
<li>Romaine lettuce (Score: 63.48)</li>
<li>Collard green (Score: 62.49)</li>
<li>Turnip green (Score: 62.12)</li>
<li>Mustard green (Score: 61.39)</li>
<li>Endive (Score: 60.44)</li>
<li>Chive (Score: 54.80)</li>
<li>Kale (Score: 49.07)</li>
<li>Dandelion green (Score: 46.34)</li>
<li>Red pepper (Score: 41.26)</li>
<li>Arugula (Score: 37.65)</li>
<li>Broccoli (Score: 34.89)</li>
<li>Pumpkin (Score: 33.82)</li>
<li>Brussels sprout (Score: 32.23)</li>
<li>Scallion (Score: 27.35)</li>
<li>Kohlrabi (Score: 25.92)</li>
<li>Cauliflower (Score: 25.13)</li>
<li>Cabbage (Score: 24.51)</li>
<li>Carrot (Score: 22.60)</li>
<li>Tomato (Score: 20.37)</li>
<li>Lemon (Score: 18.72)</li>
<li>Iceberg lettuce (Score: 18.28)</li>
<li>Strawberry (Score: 17.59)</li>
<li>Radish (Score: 16.91)</li>
<li>Winter squash (Score: 13.89)</li>
<li>Orange (Score: 12.91)</li>
<li>Lime (Score: 12.23)</li>
<li>Grapefruit (pink/red) (Score: 11.64)</li>
<li>Rutabaga (Score: 11.58)</li>
<li>Turnip (Score: 11.43)</li>
<li>Blackberry (Score: 11.39)</li>
<li>Leek (Score: 10.69)</li>
<li>Sweet potato (Score: 10.51)</li>
<li>Grapefruit (white) (Score: 10.47)</li>
</ol>
Everyone has different dietary needs, and no one should make drastic dietary changes without consulting a dietitian or a doctor. But adding more "powerhouse" fruits and vegetables to your diet is a good first step on the way to a healthier lifestyle.

The 41 Most Nutritious Foods On Earth

<keyword id="60371" type="General" weightage="100" keywordseo="raisins" source="Orion">Raisins</keyword>, those small, wrinkled wonders, have been delighting human taste buds for centuries. These natural treats are often associated with a burst of sweetness and a hint of nostalgia. But there's more to raisins than just their delectable taste; they pack a punch of nutrition and health benefits that make them a versatile addition to both savory and sweet dishes. In this article, we delve into the world of raisins, exploring their origins, nutritional value, health benefits, culinary uses, various types, purchasing and storage tips, as well as important precautions and potential side effects. <cmsannotation type="cmsannotation" annotationid="What are Raisins?" comment="subhead" text="What are Raisins?">What are Raisins?</cmsannotation> Raisins are dried grapes that are sun-dried or dehydrated to remove the water content, leaving behind concentrated natural sugars. They come in various colors, including golden, black, and brown, each with its unique flavor profile and culinary applications. Raisins have been a staple in many cultures around the world and have a long history of consumption, dating back to ancient times. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Despite their small size, raisins are power-packed with essential nutrients. They are a great source of natural sugars, dietary fiber, vitamins, and minerals. A typical serving of raisins (about 1/4 cup) contains around 130 calories, 1.5 grams of fiber, and provides a significant amount of potassium, iron, and B vitamins. Their natural sugars, predominantly fructose and glucose, provide a quick energy boost, making them a favorite among athletes and individuals seeking a natural energy source. <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Digestive Health: Raisins are rich in dietary fiber, which supports healthy digestion by promoting regular bowel movements and preventing constipation. Heart Health: The potassium content in raisins helps regulate blood pressure, while antioxidants like flavonoids and phenolic acids contribute to cardiovascular health by reducing inflammation and oxidative stress. Bone Health: Calcium and boron present in raisins contribute to maintaining strong bones and preventing conditions like osteoporosis. Iron Boost: Raisins are an excellent source of iron, making them beneficial for individuals with iron-deficiency anemia. Antioxidant Power: Raisins contain various antioxidants that help combat oxidative damage, reducing the risk of chronic diseases like cancer. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Raisins' natural sweetness makes them a versatile ingredient in both sweet and savory dishes. They are commonly used in baking, adding a chewy texture and sweet flavor to bread, cookies, and muffins. Raisins also feature in traditional dishes like pilafs and rice dishes, providing a unique blend of sweet and savory flavors. <cmsannotation type="cmsannotation" annotationid="Types of Raisins" comment="subhead" text="Types of Raisins">Types of Raisins</cmsannotation> There are several types of raisins available, each with its distinct characteristics: Thompson Seedless: Small and golden in color, these are the most common <keyword id="18417979" type="General" weightage="20" keywordseo="type-of-raisins" source="Orion">type of raisins</keyword>. Sultanas: Lighter and sweeter than other raisin types, sultanas are often used in baking and salads. Currants: These are tiny, dark raisins, often used in baked goods and Mediterranean dishes. Flame Seedless: Larger and darker than Thompson seedless raisins, these have a slightly tangy flavor. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Raisins" comment="subhead" text="How to Buy and Store Raisins">How to Buy and Store Raisins</cmsannotation> When purchasing raisins, look for plump and unbroken pieces. Avoid packages with excess moisture, as this can lead to mold growth. Store raisins in an airtight container in a cool, dark place to prevent them from drying out or becoming too sticky. If refrigerated, they can retain their quality for a longer period. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While raisins offer numerous health benefits, moderation is key due to their concentrated sugar content. Overconsumption can contribute to weight gain and blood sugar spikes. Additionally, some individuals might experience digestive discomfort when consuming large quantities of raisins, so it's advisable to start with smaller portions. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Can raisins help with weight loss? Raisins are calorie-dense due to their natural sugars, so while they provide nutrients, moderation is essential for weight management. 2. Are raisins suitable for diabetics? Raisins have a high glycemic index, so people with diabetes should consume them in controlled portions and monitor their blood sugar levels. 3. Do raisins have any antioxidants? Yes, raisins contain antioxidants like flavonoids and phenolic acids that help combat oxidative stress and inflammation. 4. Can I use raisins in savory dishes? Absolutely! Raisins' sweet and savory versatility makes them a great addition to salads, rice dishes, and meat stews. 5. Are there any alternatives to raisins? Yes, dried cranberries, currants, and chopped dates can be used as alternatives to raisins in various recipes. Raisins are a delightful, nutrient-rich addition to any diet. From their historical significance to their culinary diversity and health benefits, these naturally dried grapes continue to earn their place as a beloved and cherished snack. As with any food, moderation is key, and incorporating raisins into a balanced diet can undoubtedly contribute to a healthier lifestyle. Note: The article is based on content generated by AI models like Bard and Chatgpt. <h3>SEE ALSO</h3><a href="https://www.businessinsider.in/science/health/food/hing-or-asafoetida-check-out-nutritional-value-benefits-and-uses-of-hing/articleshow/102719812.cms" data-type="tilCustomLink">Hing (Asafoetida): Aromatic resin with culinary and medicinal charms</a>

Raisins: A sweetener, snack, and superfood all rolled into one

<keyword id="578243" type="General" weightage="20" keywordseo="chamomile-tea" source="Orion">Chamomile tea</keyword>, often referred to as the "Elixir of Relaxation," has a long history of soothing minds and bodies. Known for its pleasant aroma and mild, calming flavor, chamomile tea is a popular herbal infusion that has been cherished for centuries. In this article, we will explore the world of chamomile tea, delving into its definition, nutritional value, health benefits, culinary uses, different types, precautions, potential side effects, and answer frequently asked questions about this delightful beverage. What is Chamomile Tea? Chamomile tea is an herbal infusion made from the dried flowers of the chamomile plant (Matricaria chamomilla or Chamaemelum nobile). The word "chamomile" is derived from the Greek "khamaimēlon," meaning "earth apple," due to its apple-like scent. Chamomile tea is renowned for its mild, earthy flavor and is often enjoyed for its soothing properties. Nutritional Value: Chamomile tea is not only a comforting beverage but also a source of essential nutrients. It contains antioxidants, flavonoids, and phytochemicals that provide several health benefits. A cup of chamomile tea typically contains: <ul><li>Calories: 2</li><li>Protein: 0 grams</li><li>Carbohydrates: 0.5 grams</li><li>Fiber: 0 grams</li><li>Sugars: 0 grams</li><li>Fats: 0 grams</li><li>Vitamin A: 2% of the Daily Value (DV)</li><li>Vitamin C: 1% of the DV</li><li>Calcium: 1% of the DV</li><li>Iron: 1% of the DV</li></ul>Health Benefits: Chamomile tea offers an array of health benefits, making it a popular choice for those seeking natural remedies. Some of the key advantages include: <ul><li>Sleep Aid: Chamomile tea is renowned for its mild sedative properties, which can help improve sleep quality and reduce insomnia.</li><li>Stress and Anxiety Relief: The tea's calming effect helps alleviate stress and anxiety, promoting relaxation and emotional well-being.</li><li>Digestive Aid: Chamomile tea can ease indigestion, bloating, and gas, thanks to its anti-inflammatory and anti-spasmodic properties.</li><li>Anti-Inflammatory: The antioxidants in chamomile help reduce inflammation in the body, potentially offering relief from various inflammatory conditions.</li><li>Skin Health: Topical application of chamomile tea can soothe skin irritations, such as rashes, eczema, and sunburns.</li></ul> Culinary Uses: Beyond its health benefits, chamomile tea also has a place in culinary applications. It can be used in: <ul><li>Baking: Add chamomile tea to cake batters, cookies, and bread for a gentle floral flavor.</li><li>Cocktails: Chamomile-infused syrups or teas can be incorporated into cocktails and mocktails for a unique twist.</li><li>Sauces: Chamomile can be used to infuse sauces, especially those paired with seafood or poultry dishes.</li></ul>Types of Chamomile Tea: There are two primary types of chamomile used for making tea: <ul><li>German Chamomile (Matricaria chamomilla): German chamomile is the more common variety and is known for its slightly bitter taste and strong apple-like scent. It's often used for its health benefits.</li><li>Roman Chamomile (Chamaemelum nobile): Roman chamomile has a milder and sweeter flavor. It is often used for its aromatic and soothing qualities, such as in essential oils.</li></ul>Precautions: While chamomile tea is generally safe, some precautions should be noted: <ul><li>Allergies: Individuals with allergies to plants in the Asteraceae family (e.g., ragweed) should exercise caution when consuming chamomile, as it may trigger allergic reactions.</li><li>Blood Thinners: Chamomile can have mild antiplatelet effects, so individuals taking blood-thinning medications should consult a healthcare professional before consuming it regularly.</li><li>Pregnancy and Breastfeeding: Pregnant or nursing women should consult their healthcare provider before consuming chamomile tea in large amounts, as its effects on pregnancy are not entirely understood.</li><li>Surgery: Chamomile's potential blood-thinning effects might interfere with surgical procedures. Stop chamomile tea consumption at least two weeks before surgery.</li></ul> Potential Side Effects: Chamomile tea is considered safe when consumed in moderation. However, excessive intake can lead to side effects such as: <ul><li>Allergic Reactions: Some individuals may experience skin rashes, swelling, or difficulty breathing due to chamomile allergies.</li><li>Digestive Disturbances: In rare cases, excessive consumption may lead to nausea, vomiting, or diarrhea.</li><li>Drowsiness: Chamomile's mild sedative properties may cause drowsiness, so avoid operating heavy machinery after consuming large quantities.</li><li>Interaction with Medications: Chamomile can interact with certain medications, such as anticoagulants and sedatives, potentially amplifying their effects.</li></ul> Frequently Asked Questions: Is chamomile tea safe for children? Chamomile tea is generally considered safe for children but should be given in moderation and without added sweeteners. Consult with a pediatrician if you have concerns. Can chamomile tea help with headaches? Chamomile's anti-inflammatory and calming properties may help alleviate tension headaches or migraines. Is chamomile tea caffeine-free? Yes, chamomile tea is naturally caffeine-free, making it a suitable choice for those looking to avoid caffeine. Can chamomile tea help with menstrual cramps? Chamomile's anti-inflammatory properties may provide relief from menstrual cramps and discomfort. Is chamomile tea safe during pregnancy? While moderate consumption is generally safe, pregnant women should consult their healthcare provider before consuming chamomile tea in significant amounts. In conclusion, chamomile tea is more than just a soothing beverage; it's a versatile remedy with a history of health benefits. Whether you seek relaxation, improved sleep, or relief from digestive issues, chamomile tea is a gentle and natural solution that can be enjoyed in various culinary applications. However, it's essential to be aware of any allergies or potential interactions and consume it in moderation to fully appreciate its calming effects. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/cranberries-checkout-its-health-benefits-and-nutritional-value/articleshow/105087754.cms" data-type="tilCustomLink">Cranberries: A tangy and nutritious superfood</a>

Chamomile tea: Nature's calm in a Cup

<ul class="summary-list"><li>Alev Kelter helped her team win bronze in rugby sevens — the US's first Olympic medal in the sport.</li><li>She shared how she trained, ate, and recovered to prepare for success at the Olympics.</li></ul>When you think of an Olympian, you might picture someone who has been single-mindedly focused on their sport for years. But that wasn't the case for Alev Kelter, an American rugby sevens player who scored on Tuesday to help Team USA win its first medal in the sport.Kelter, 33, is from Alaska and competed in her third <a target="_blank" class="" href="https://www.businessinsider.com/guides/streaming/how-to-watch-olympics-live-stream-paris-2024">Olympic Games in Paris</a> this summer. She scored in the first half of the bronze-medal match against Australia on Tuesday, contributing to a history-making victory for her team.But Kelter didn't start out playing rugby. Originally her sports were ice hockey and soccer.She said she was recruited to play in Division I, the highest level, for both, alternating between ice hockey in the winter and <a target="_blank" class="" href="https://www.businessinsider.com/guides/streaming/where-to-watch-olympic-football-live-streams-2024">soccer in the summer</a>.When she didn't make the ice hockey team for the 2014 Sochi Olympics, the head coach for <a target="_blank" href="https://www.businessinsider.com/team-usa-weightlifter-gold-olympics-prioritize-rest-2024-6">Team USA's</a> rugby team called her up to ask if she'd give the sport a try. She'd never even touched a rugby ball, but she thought ice hockey may have given her the right mentality for rugby.She fell in love with rugby and her teammates in her first session."These women were so empowering, and they wanted to teach me everything they knew, not because there was something to gain but because they loved rugby and they loved me as a person," she said. "It was super inclusive, and I wanted to be around that."In 2016, just two years after picking up a rugby ball, Kelter was among the first rugby sevens players to compete in the Olympics. Sevens features seven-person teams playing seven-minute halves instead of the traditional 15-player teams playing 40-minute halves.Fast-forward eight years, and Kelter is the most capped American woman in the HSBC SVNS, an <a target="_blank" href="https://www.businessinsider.com/video-new-zealand-womens-rugby-haka-2021-7">international rugby sevens</a> tournament series, and has so far scored 1,015 total points over her career — something only four other American women have achieved.Her rapid and continued success hasn't come easily — she trains hard every day, following a regimen she shared with Business Insider.<h2 id="f56cdac2-e4b7-48d1-969c-4c8402400493">Training went from 7 a.m. to 5 p.m. every day</h2>When Kelter was training, her day would start at about 7 a.m. with breakfast made by staff at the team's training center in Chula Vista, California. Then she and the team would work on skills like tackling, followed by a review session where they watched recordings of themselves and other teams to identify which skills needed refining.She said that after a "big lunch," they'd do another two-hour training session, which varied.At the beginning of the season, they were "just trying to get big," she said, so the focus was on <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/fitness/weight-lifting-myths-for-women">weightlifting</a>. Later they ran to improve their speed or did medicine-ball tosses to strengthen their cores and improve passing.At about 5 p.m., after a full day of training, Kelter and her team would spend an hour recovering, rotating through <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/sauna-benefits">saunas, hot tubs</a>, and compression pants.<h2 id="2014153f-c904-4ef0-b87c-0d4071ad2986">Mindset training with a sports psychologist helped Kelter manage mental pressure</h2>Every day the team met with a sports psychologist who assessed their playing together, their chemistry, and any mental roadblocks, Kelter said.Kelter said mental training and <a target="_blank" class="" href="https://www.businessinsider.com/mindfulness-and-emotional-regulation-skills-exercises-dysregulation-2023-9">mindfulness exercises</a> helped the team embody their values of courage, resilience, work ethic, love, and selflessness."It's almost as important as the physical training," Kelter said. "I think that gold, silver, and bronze medals are all separated by mindset. Everyone is very talented out here, but not everyone has the right mindset under pressure."<h2 id="09721036-0a86-4245-a595-96a2b0d2f11e">No meal was complete without lots of protein</h2>To prepare for the competition, Kelter ate about 140 grams of <a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/how-much-protein-do-you-need">protein daily</a>, aiming for 30 to 40 grams in each meal.She also made sure to eat a lot of carbohydrates, especially if the training was particularly strenuous or she was lifting heavy weights.A typical breakfast for Kelter consisted of three eggs, a cup of oatmeal with some dried cranberries and a little bit of honey, and some fresh cantaloupe, peaches, or a banana.She said that for lunch, which was prepared by staff at the training center, she typically ate a green salad with chicken, beets, edamame, cucumbers, and carrots — "just basically something to make that salad more fluffy" — and some whole-grain or brown rice.In the evenings, Kelter cooked for herself, using lean meat such as ground turkey, chicken, and salmon and healthy carbohydrates such as sweet potato.She also checked her <a target="_blank" href="https://www.businessinsider.com/calories-macros-protein-fat-weight-loss-expert-advice-2023-11">macros</a> to ensure she was getting enough nutrients based on her weight and targets for speed and strength. On days when she came up short of her nutrition target, she'd have a protein shake or yogurt with berries.

Alev Kelter helped the US win its first medal in rugby. She prepared with protein, saunas, and vulnerable talks with her teammates.

<ul class="summary-list"><li>Pumpkin seeds are one of the richest magnesium sources with almost 50% of the daily recommended value. </li><li>Other foods high in magnesium include fatty fish, nuts, and legumes. </li><li>Adult men should consume 410 mg of magnesium while women should aim for 315 mg. </li></ul>Magnesium is a mineral that regulates blood sugar, blood pressure, and nerve function. Although magnesium is an essential nutrient, less than half <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">of Americans</a> don't consume enough in their diets. That's because the American-diet usually lacks magnesium-rich foods, like leafy greens, seeds, and beans, says <a href="https://www.integrativenutrition.com/blog/author/sheri-vettel" target="_blank" rel="noopener">Sheri Vettel</a>, a registered dietitian <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword>ist (RDN) with the Institute for Integrative Nutrition.Incorporating more magnesium-rich foods into your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> can prevent a deficiency. Here is what you need to know about how much magnesium you need and which foods contain the most.<h2>How much magnesium do you need? </h2>The <a href="https://ods.od.nih.gov/pdf/factsheets/Magnesium-Consumer.pdf" target="_blank" rel="noopener">daily magnesium requirement</a> for most healthy adults is between 310 milligrams (mg) and 420 mg, but this varies <a href="https://ods.od.nih.gov/pdf/factsheets/Magnesium-Consumer.pdf" target="_blank" rel="noopener">based on your sex and age</a>:<table style="height: 210px; width: 100%; border-collapse: collapse; border-style: double;" border="1"><tbody><tr style="height: 21px;"><td style="width: 50%; height: 21px; text-align: center;">Age </td><td style="width: 50%; height: 21px; text-align: center;">Recommended daily magnesium intake</td></tr><tr><td style="text-align: center; width: 50%;">0 to 6 months</td><td style="text-align: center; width: 50%;">30 mg</td></tr><tr><td style="text-align: center; width: 50%;">7 to 12 months</td><td style="text-align: center; width: 50%;">75 mg</td></tr><tr><td style="text-align: center; width: 50%;">1 to 3 years</td><td style="text-align: center; width: 50%;">80 mg</td></tr><tr><td style="text-align: center; width: 50%;">4 to 8 years</td><td style="text-align: center; width: 50%;">130 mg</td></tr><tr><td style="text-align: center; width: 50%;">9 to 13 years</td><td style="text-align: center; width: 50%;">240 mg</td></tr><tr><td style="text-align: center; width: 50%;">Boys 14 to 18 years</td><td style="text-align: center; width: 50%;">410 mg</td></tr><tr><td style="text-align: center; width: 50%;">Girls 14 to 18 years</td><td style="text-align: center; width: 50%;">360 mg</td></tr><tr><td style="text-align: center; width: 50%;">Adult men</td><td style="text-align: center; width: 50%;">400 to 420 mg</td></tr><tr><td style="text-align: center; width: 50%;">Adult women </td><td style="text-align: center; width: 50%;">310 to 320 mg </td></tr></tbody></table>Consuming magnesium through your diet is better than relying on supplements, says <a href="https://www.linkedin.com/in/ronaldkristiansollid/" target="_blank" rel="noopener">Kris Sollid</a>, RD, senior director of Nutrition Communications at the <a href="https://foodinsight.org/" target="_blank" rel="noopener">International Food Information Council (IFIC)</a>. That's because magnesium-rich foods provide other nutrients many lack like dietary <a href="http://insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a> and <a href="http://insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>. However, if you are not able to get enough magnesium from food, a supplement can help. Speak with your doctor for proper dosage.Here's a breakdown of foods high in magnesium. <h2>1. Pumpkin Seeds </h2><div type="image" title="GettyImages 961109570" height="873" width="1747" msid="81579300" hostid="261"></div> One of the best sources of magnesium is pumpkin seeds. One <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">cup contains 168 mg of magnesium</a>, which is about 40% of the recommended daily intake for men and 52% for women. Pumpkin seeds also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/">contain</a> <a href="http://insider.com/omega-3-benefits" target="_blank" rel="noopener">omega-3 fatty acids</a>, which can improve cardiovascular <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> and lower inflammation.Some ways to add pumpkin seeds to your diet include:<ul><li>Roasting and eating as a snack</li><li>Sprinkling on salads or soup</li><li>Combining them with dried raisins or cranberries and chocolate chips to make your own trail mix </li></ul><h2>2. Spinach</h2><h2><div type="image" title="spinach magnesium" height="1060" width="2121" msid="81579302" hostid="261"></div></h2>Leafy greens like <a href="https://www.insider.com/spinach-benefits" target="_blank" rel="noopener">spinach</a>, kale, and collard greens are also high in magnesium. One cup of spinach contains <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">163 mg of magnesium</a>, which is about 38% of the recommended daily intake for men and 50% for women.Leafy greens also <a href="https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/how-to-get-your-kids-to-eat-dark-leafy-greens#:~:text=The%20family%20of%20dark%20green,%2C%20calcium%2C%20iron%20and%20potassium." target="_blank" rel="noopener">contain</a> <a href="https://insider.com/what-is-vitamin-k-good-for" target="_blank" rel="noopener">vitamins K</a>, <a href="https://insider.com/folate-vs-folic-acid" target="_blank" rel="noopener">folate</a>, and <a href="https://insider.com/iron-deficiency" target="_blank" rel="noopener">iron</a>, which are important for bone health. Some ways to incorporate spinach into your diet include:<ul><li>Adding it to a salad or brothy soup</li><li>Blending it up in a smoothie with frozen fruit, <a href="http://insider.com/is-milk-bad-for-you" target="_blank" rel="noopener">milk</a>, and/or juice</li><li>Adding it to scrambled eggs or an omelet </li></ul><h2>3. Nuts </h2><div type="image" title="walnuts in skillet" height="1512" width="3024" msid="81579304" hostid="261"></div>Nuts are another great source of magnesium. They also contain fiber and healthy <a href="http://insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">unsaturated fats</a>, which can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/" target="_blank" rel="noopener">reduce the risk of heart disease</a>. The nuts with the most magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:<ul><li>Cashews, which contain 89 mg of magnesium per ¼ cup </li><li>Peanuts, which contain 90 mg of magnesium per ¼ cup </li><li>Walnuts, which contain 63 mg per ¼ cup </li><li>Hazelnuts, which contain 47 mg per ¼ cup </li></ul>Some ways to add nuts to your diet include:<ul><li>Sprinkling almonds on yogurt or peanuts on frozen yogurt for a treat </li><li>Adding walnuts or cashews to a salad</li><li>Bringing a small package of nuts with you to snack on when you leave the house </li></ul><h2>4. Legumes </h2><div type="image" title="edamame" height="1060" width="2121" msid="81579305" hostid="261"></div>Legumes are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/" target="_blank" rel="noopener">seeds</a> and include foods like beans and lentils. These foods are not only a great source of magnesium, but also high in <a href="http://insider.com/how-much-protein-do-i-need" target="_blank" rel="noopener">protein</a> and fiber and low in fat. Legumes with the most magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:<ul><li>Black beans, which contain 120 mg of magnesium per cup - about 28% of the recommended daily intake for men and 38% for women.</li><li>Edamame, which contains 99 mg of magnesium per cup - about 25% of the recommended daily intake for men and 30% for women.</li><li>Kidney beans, which contain 89 mg of magnesium per cup - about 21% of the recommended daily intake for men and 28% for women. </li></ul>Because they are also high in fiber, legumes can help you <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">feel fuller longer, which can assist in weight loss.</a> Some ways to incorporate legumes into your diet include:<ul><li>Puree beans to make dips and spreads</li><li>Add beans or lentils to soups </li><li>Add black beans to salads or rice</li></ul><h2>5. Fatty fish</h2><h2><div type="image" title="salmon" height="1060" width="2121" msid="81579306" hostid="261"></div></h2>Not only are fatty fish an easy way to add magnesium to your diet, but they are also high in omega-3 fatty acids. In fact, the American Heart Association <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids" target="_blank" rel="noopener">recommends</a> eating fatty fish at least twice a week to reduce your risk of heart disease and stroke. Examples of fatty fish high in magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:<ul><li>Salmon, which contains 81 mg of magnesium per three ounces - about 19% of the recommended daily intake for men and 25% for women.</li><li>Halibut, which contains 28 mg of magnesium per three ounces - about 7% of the recommended daily intake for men and 9% for women. </li><li>Mackerel, which contains 27 mg of magnesium per three ounces - about 6% of the recommended daily intake for men and 8% for women.</li></ul>Here are some ways to incorporate fatty fish into your diet:<ul><li>Make fish tacos with halibut</li><li>Add grilled salmon to a salad or smoked salmon to a morning bagel</li><li>Sub mackerel for chicken in a chicken salad sandwich </li></ul><h2>6. Cereal </h2><div type="image" title="Cereal" height="1060" width="2121" msid="81579307" hostid="261"></div>Breakfast cereals are often fortified with magnesium. Fortification is when food companies add nutrients not naturally found in a product during processing. Breakfast cereals with the most magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:<ul><li>Oat Bran Flakes, which contain 72 mg of magnesium per cup - about 17% of the recommended daily intake for men and 23% for women.</li><li>Raisin Bran, which contains 63 mg of magnesium per 1.25 cups - about 15% of the recommended daily intake for men and 20% for women.</li><li>Cheerios, which contain 32 mg of magnesium per cup - about 8% of the recommended daily intake for men and 10% for women.</li></ul>Be sure to look for cereals with no added sugar that are also high in fiber.<h2>7. Bananas</h2><div type="image" title="GettyImages 1144407389" height="1060" width="2120" msid="81579308" hostid="261"></div>Bananas are another great source of magnesium, <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">containing 61 mg of magnesium per fruit</a>, which is about 15% of the recommended daily value for men and 19% for women. Bananas also contain potassium and <a href="https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/" target="_blank" rel="noopener">vitamin B6</a>, which help <a href="https://www.insider.com/vitamin-b6-benefits#:~:text=Vitamin%20B6%20is%20a%20key,sources%20like%20oats%20and%20spinach." target="_blank" rel="noopener">boost the immune system</a>.Ways to incorporate bananas into your diet include:<ul><li>Add sliced banana and peanut butter to cooked oatmeal </li><li>Top peanut butter toast with sliced banana</li><li>Eat a sliced banana topped with a drizzle of honey and cinnamon </li></ul><h2>Insider's takeaway </h2>Magnesium is an essential nutrient that helps regulate blood sugar levels, blood pressure, muscle, and nerve function. Foods high in magnesium include pumpkin seeds, beans, and dark, leafy greens, like spinach. While how much magnesium you need a day depends on your sex and age, the average adult needs between 310 milligrams (mg) and 420 mg. <a data-type="5f89b8ecacfefb5e5c47b745">How to recognize the symptoms of magnesium deficiency and effectively treat it</a><a data-type="5e6e38b3235c183aa5529173">Magnesium benefits: Why it's great for bone, muscle, and brain health</a><a data-type="5fa57ba0f348c348de5d8872">5 health benefits of spinach and how it can help your heart, eyes, and brain</a><a data-type="5fa56f995146726b28367f13">5 benefits of pumpkin seeds: How the healthy snack may regulate blood sugar levels and help you get better sleep</a>

7 of the best sources of magnesium and easy, delicious tips for adding them to your diet

12 delicious healthy snacks that can help you lose weight, according to nutritionists

<ul class="summary-list"><li>During pregnancy, eating every few hours may help prevent nausea, low energy, and fatigue.</li><li>Snacks that combine protein, fiber, and healthy fats can boost energy and keep you feeling full. </li></ul>If you find yourself feeling hungrier than ever during pregnancy, rest assured that's entirely normal. After all, growing a baby requires a lot of extra energy — which you get from food. But when those hunger pangs hit, it's important to reach for snacks that provide the nutrients you need to handle the extra demands on your body. The right nutrients also promote healthy development for <a href="https://medlineplus.gov/pregnancyandnutrition.html" target="_blank" rel="noopener">your growing baby</a>. Plus, maintaining a <a href="https://www.insider.com/guides/health/diet-nutrition/how-to-start-eating-healthy">well-balanced diet</a> can <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy" target="_blank" rel="noopener">help you avoid</a> common and unpleasant <a href="https://www.insider.com/guides/health/reproductive-health/pregnancy-symptoms">pregnancy symptoms</a>, like nausea and constipation.Below, registered dietitians share key insights into your nutritional needs during pregnancy — along with a few ideas to get you started and some helpful snacking tips. <h2>16 dietitian-approved snacks for pregnant people</h2><a href="https://thenutritionjunky.com/" target="_blank" rel="noopener">Becca Harris</a>, a registered dietitian nutritionist in private practice, advises practicing intuitive eating and listening to your body rather than aiming for a specific caloric range for your snacks during pregnancy."Focusing too much on caloric value may distract you from your hunger cues. My advice is to eat when you feel hungry and to check in with yourself every 2-4 hours," she says.Note: Current medical guidelines suggest <a href="https://medlineplus.gov/ency/patientinstructions/000584.htm" target="_blank" rel="noopener">pregnant women need</a>, on average, about <a href="https://www.insider.com/guides/health/reproductive-health/pregnancy-weight-gain">300 additional calories</a> a day. With that in mind, here are some satisfying dietitian-approved snacks to try during pregnancy.1. One sliced apple or banana with 2 tablespoons of <a href="https://www.insider.com/guides/health/diet-nutrition/is-peanut-butter-good-for-you">peanut butter</a>2. 1 cup plain Greek yogurt with ¾ cup sliced mango and 1 tablespoon ground <a href="https://www.insider.com/guides/health/diet-nutrition/flaxseed-benefits">flaxseeds</a>3. ½ cup cottage cheese with one sliced clementine4. 1 slice whole-grain toast with ⅓ of <a href="https://www.insider.com/guides/health/diet-nutrition/avocado-benefits">avocado</a>, ½ cup arugula, and 1 hard-boiled egg5. ½ cup <a href="https://www.insider.com/guides/health/diet-nutrition/oatmeal-benefits">oatmeal</a> topped with ½ cup blueberries and 2 tablespoons slivered almonds6. 1 cup roasted or <a href="https://www.insider.com/best-things-to-cook-in-air-fryer-according-to-chefs">air-fried chickpeas</a>7. ¼ cup hummus with 1 serving of whole-grain pita chips or ½ cup carrot sticks8. 1 frozen banana blended into "ice cream" and topped with ¼ cup walnuts9. 1 serving of whole-grain crackers and a string cheese10. One serving (about 15) of homemade roasted or <a href="https://www.insider.com/guides/kitchen/air-fryer-potato-chips">air-fried sweet potato chips</a>11. 3 dates stuffed with 2 tablespoons almond butter12. Two brown rice cakes with ¼ cup <a href="https://www.insider.com/best-celebrity-chef-guacamole-2017-9">guacamole</a>13. ¼ cup <a href="https://www.insider.com/guides/health/diet-nutrition/pumpkin-seeds-benefits">pumpkin seeds</a> with ¼ cup dried unsweetened cherries or cranberries14. 1 cup strawberries dipped in ¼ cup chocolate hummus15. One serving of multigrain corn chips with ¼ cup black bean dip16. <a href="https://www.insider.com/breakfast-in-a-mason-jar-ideas-2016-6">Chia seed pudding</a> made with 1 tablespoon <a href="https://www.insider.com/guides/health/diet-nutrition/chia-seed-benefits">chia seeds</a> and topped with ½ cup raspberries<h2>Snacking tips</h2>There's no hard or fast rule on how often to snack during pregnancy, but Harris says it's important to listen to your body and eat whenever you feel hungry or lethargic. She also advises against going more than three or four hours without eating anything.Eating snacks between meals can <a href="https://www.insider.com/guides/health/diet-nutrition/foods-to-lower-blood-sugar">help keep your blood sugar from fluctuating</a> too much throughout the day, which can help prevent dips in energy and surges in nausea, Harris says.Harris advises seeking out snacks that provide a combination of protein and fiber or healthy fat — these combinations tend to be the most filling, and they're less likely to spike your blood sugar.Here are some of the key nutrients to prioritize during pregnancy, according to Harris.<table style="border-collapse: collapse; width: 100%;" border="1"><tbody><tr><td style="width: 11.242%;">Nutrient</td><td style="width: 47.93%;">Why it's important</td><td style="width: 22.7069%;">Food sources</td><td style="width: 18.1211%;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/" target="_blank" rel="noopener">Recommended daily value</a> during pregnancy</td></tr><tr><td style="width: 11.242%;">Protein</td><td style="width: 47.93%;">This macronutrient provides the building blocks for development, Harris says. It also helps balance blood sugar, which can ease nausea.</td><td style="width: 22.7069%;"><a href="https://www.insider.com/surprising-benefits-of-eating-eggs">Eggs</a>, lean meat, <a href="https://www.insider.com/is-fish-good-for-you-2018-11">seafood</a>, nuts, seeds, <a href="https://www.insider.com/best-milk-to-drink-2018-9">dairy</a>, <a href="https://www.insider.com/guides/health/diet-nutrition/is-tofu-healthy">tofu</a>, beans, peas, and lentils</td><td style="width: 18.1211%;">60 grams (g)</td></tr><tr><td style="width: 11.242%;">Folate </td><td style="width: 47.93%;">This <a href="https://www.insider.com/foods-that-are-high-vitamin-b-2019-6">B vitamin</a> can <a href="https://medlineplus.gov/pregnancyandnutrition.html" target="_blank" rel="noopener">help prevent birth defects</a> of the brain and spinal cord. <a href="https://www.insider.com/guides/health/diet-nutrition/folate-vs-folic-acid">Folate</a> also plays a crucial role in neural tube development.</td><td style="width: 22.7069%;">Dark leafy greens, beans, peanuts, sunflower seeds, <a href="https://www.insider.com/guides/health/diet-nutrition/whole-wheat-vs-whole-grain">whole grains</a>, eggs, and seafood</td><td style="width: 18.1211%;">600 micrograms</td></tr><tr><td style="width: 11.242%;">Iron</td><td style="width: 47.93%;">The amount of blood in your body <a href="https://medlineplus.gov/pregnancyandnutrition.html" target="_blank" rel="noopener">increases during pregnancy</a> to support your baby's growth and development, which is why you need plenty of iron.</td><td style="width: 22.7069%;">Beans, lentils, tofu, <a href="https://www.insider.com/guides/health/diet-nutrition/red-meat">red meat</a>, turkey, <a href="https://www.insider.com/guides/health/diet-nutrition/spinach-benefits">spinach</a>, pumpkin seeds, and fortified cereals</td><td style="width: 18.1211%;">27 milligrams (mg)</td></tr><tr><td style="width: 11.242%;">Vitamin C</td><td style="width: 47.93%;">Getting enough vitamin C can help <a href="https://pubmed.ncbi.nlm.nih.gov/26415762/" target="_blank" rel="noopener">reduce your risk of anemia</a> and preeclampsia during pregnancy. Also, this vitamin helps your body absorb iron better, which is why Harris advises combining <a href="https://www.insider.com/guides/health/diet-nutrition/foods-high-in-iron">iron-rich foods</a> with those high in <a href="https://www.insider.com/guides/health/diet-nutrition/vitamin-c-benefits">vitamin C</a>.</td><td style="width: 22.7069%;">Citrus fruit, tomatoes, strawberries, <a href="https://www.insider.com/guides/kitchen/how-to-cut-a-cantaloupe">cantaloupe</a>, <a href="https://www.insider.com/guides/health/diet-nutrition/kale-benefits">kale</a>, bell peppers, and broccoli</td><td style="width: 18.1211%;">85 mg</td></tr><tr><td style="width: 11.242%;">Calcium</td><td style="width: 47.93%;">The <a href="https://www.insider.com/guides/health/diet-nutrition/foods-high-in-calcium">calcium</a> you consume helps your baby's bones and teeth develop, Harris says. It can also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561751/" target="_blank" rel="noopener">reduce your risk of developing preeclampsia</a>. If you don't get enough calcium, your body will <a href="https://healthy.kaiserpermanente.org/health-wellness/maternity/healthy/nutrition/what-to-eat" target="_blank" rel="noopener">take it from your own bones</a>, raising your risk of osteoporosis. </td><td style="width: 22.7069%;">Dairy products, almonds, dark green vegetables, fortified oatmeal or cereal, and almonds</td><td style="width: 18.1211%;">1,000 mg</td></tr><tr><td style="width: 11.242%;">Omega-3 fatty acids</td><td style="width: 47.93%;">According to Harris, these fatty acids are essential <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844" target="_blank" rel="noopener">for your baby's brain and eye development</a>. Experts have linked low intake of<a href="https://www.insider.com/guides/health/diet-nutrition/omega-3-benefits"> omega-3 fatty acids</a> to <a href="https://www.mdpi.com/2072-6643/12/4/898" target="_blank" rel="noopener">premature birth</a> and low birth weight.</td><td style="width: 22.7069%;">Soybeans, <a href="https://www.insider.com/walnuts-weight-loss-2017-8">walnuts</a>, flax seeds, chia seeds, and <a href="https://www.insider.com/healthiest-fish-to-eat-expert-2019-7">oily fish</a></td><td style="width: 18.1211%;">200-300 mg DHA — around <a href="https://www.fda.gov/food/consumers/advice-about-eating-fish" target="_blank" rel="noopener">8 ounces</a> or 2 servings of seafood per week</td></tr></tbody></table><h2>Snacks to avoid or limit during pregnancy</h2>You're at a <a href="https://www.cdc.gov/listeria/risk-groups/pregnant-women.html" target="_blank" rel="noopener">higher risk of contracting food poisoning</a> during pregnancy, Harris says, which makes it essential to take some extra precautions with what you eat.Many experts consider the following foods <a href="https://www.foodsafety.gov/people-at-risk/pregnant-women" target="_blank" rel="noopener">unsafe during pregnancy</a>:<h3>Fish high in mercury</h3>When mercury builds up in your bloodstream, it can <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185" target="_blank" rel="noopener">damage your baby's brain and nervous system</a>. Fish with the <a href="https://www.fda.gov/food/consumers/advice-about-eating-fish" target="_blank" rel="noopener">highest levels of mercury</a> include:<ul><li>Swordfish</li><li>King mackerel</li><li>Marlin</li><li>Tilefish</li><li>Shark</li><li>Orange roughy</li><li>Bigeye tuna</li></ul>Instead, Mel Spinella, registered dietitian, founder of <a href="http://www.wellbymelnutrition.com/" target="_blank" rel="noopener">Well By Mel Nutrition</a>, recommends opting for fish that are <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185" target="_blank" rel="noopener">low in mercury</a> but high in omega-3s. Examples include:<ul><li>Salmon</li><li>Freshwater trout</li><li>Herring</li><li>Sardines</li><li>Anchovies</li><li>Pacific mackerel</li></ul><h3>Premade meat or seafood salads and spreads</h3>During pregnancy, <a href="https://www.fda.gov/food/health-educators/listeria-food-safety-moms-be" target="_blank" rel="noopener">illness from bacteria called listeria</a> may lead to <a href="https://www.insider.com/guides/health/mental-health/what-causes-miscarriages">miscarriage</a>, <a href="https://www.insider.com/premature-birth-rates-are-dropping-during-the-pandemic-study-2020-10">premature labor</a>, low birth weight, and other health problems in your baby. The following premade products at your local deli or grocery store <a href="https://www.foodsafety.gov/people-at-risk/pregnant-women" target="_blank" rel="noopener">may contain listeria</a>:<ul><li>Chicken salad</li><li>Ham salad</li><li>Tuna salad</li><li>Refrigerated pâtés or meat spreads</li></ul><h3>Raw or undercooked seafood and meat</h3>Undercooked seafood and meat is <a href="https://www.acog.org/womens-health/experts-and-stories/ask-acog/can-i-eat-sushi-while-im-pregnant" target="_blank" rel="noopener">more likely to contain</a> illness-causing bacteria and parasites — which can <a href="https://www.poison.org/articles/are-raw-oysters-safe-to-eat-during-pregnancy" target="_blank" rel="noopener">result in miscarriage</a>, stillbirth, or developmental issues in your baby. Examples include:<ul><li>Sushi</li><li>Raw oysters and clams</li><li>Steaks and burgers cooked medium-rare or rare</li><li>Cold-cured meats, like salami and prosciutto</li><li>Smoked fish, like lox</li><li>Deli meats</li></ul>Always cook seafood, poultry, and meat to the USDA-recommended <a href="https://www.foodsafety.gov/food-safety-charts/safe-minimum-cooking-temperature" target="_blank" rel="noopener">minimum safe internal temperature</a>. Important: Deli meats and hot dogs may come pre-cooked, but they <a href="https://www.foodsafety.gov/people-at-risk/pregnant-women" target="_blank" rel="noopener">could contain listeria</a>. It's essential to <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy#:~:text=To%20maintain%20a%20healthy%20pregnancy,be%20kept%20to%20a%20minimum." target="_blank" rel="noopener">reheat them</a> until steaming hot before eating.Raw or undercooked eggsAlways cook your eggs until <a href="https://www.foodsafety.gov/people-at-risk/pregnant-women" target="_blank" rel="noopener">both the yolks and whites are firm</a>. Avoid any products with raw eggs, including:<ul><li>Eggs Benedict</li><li>Homemade ice cream or egg nog</li><li><a href="https://www.insider.com/guides/kitchen/how-to-make-edible-cookie-dough">Unbaked dough</a> or batter</li><li>Hollandaise sauce</li></ul><h3>Raw or undercooked sprouts</h3>There may be E.coli or <a href="https://www.insider.com/cdc-reports-over-200-infections-in-salmonella-outbreak-2020-7">salmonella</a> bacteria in raw or undercooked:<ul><li>Alfalfa sprouts</li><li>Mung bean sprouts</li><li>Clover sprouts</li><li>Radish sprouts</li></ul>For this reason, you should always cook sprouts thoroughly before eating them.<h3>Unpasteurized foods</h3>Pasteurization involves heating foods to a certain temperature to kill off potentially harmful bacteria. Many soft cheeses are <a href="https://www.insider.com/is-raw-unpasteurized-milk-healthy-safe-to-drink-2019-12">unpasteurized</a> and therefore, <a href="https://www.fda.gov/food/people-risk-foodborne-illness/dairy-and-eggs-food-safety-moms-be" target="_blank" rel="noopener">unsafe to eat during pregnancy</a>. Examples include:<ul><li>Brie</li><li>Feta</li><li>Queso fresco and queso blanco</li><li>Roquefort</li><li>Camembert</li></ul>Keep in mind that some juices and ciders can be unpasteurized, as well. Always check to make sure the products you consume are pasteurized.Additional foods you may want to consider limiting include:<ul><li>Caffeine: According to The American College of Obstetricians and Gynecologists, it's safe to consume <a href="https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2010/08/moderate-caffeine-consumption-during-pregnancy" target="_blank" rel="noopener">under 200 mg of caffeine</a> per day during pregnancy. That said, even <a href="https://www.insider.com/guides/health/reproductive-health/can-you-drink-coffee-while-pregnant">modest amounts of caffeine during pregnancy</a> are <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2797983" target="_blank" rel="noopener">linked to lower birth weight</a>. That's why your care team may recommend opting for decaf or caffeine-free alternatives like herbal tea whenever possible.</li><li>Processed foods: Eating a few packaged cookies or potato chips on occasion isn't considered dangerous during pregnancy. However, registered dietitian <a href="https://diningwithnature.com/" target="_blank" rel="noopener">Aderet Dana Hoch</a> advises <a href="https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips" target="_blank" rel="noopener">limiting your consumption of processed foods</a>, as these foods tend to be high in sugar and salt yet lacking in the nutrients you and your baby need. Eating ultra-processed foods during pregnancy may also <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-022-01298-w" target="_blank" rel="noopener">increase your risk of cardiovascular disease and diabetes</a>.</li></ul><h2>Insider's takeaway</h2>As your hunger increases and you ramp up your food intake, experts advise focusing on foods high in protein, fiber, and healthy fats to benefit your health and your baby's development.Also, aim to choose foods high in essential nutrients during pregnancy, such as folate, calcium, iron, and omega-3 fatty acids.At the same time, you may want to avoid raw or undercooked seafood, eggs, and meat, and unpasteurized products. Whenever possible, substitute processed foods for whole foods, which are much higher in the nutrients that you and your growing baby need.

Eating for two? Dietitians share 16 nourishing snacks and tips on foods to avoid during pregnancy

<ul class="summary-list"><li>We tried everything on the UK and US <keyword id="1759544" type="PERSON" weightage="60" keywordseo="Pret-A-Manger">Pret A Manger</keyword> menus to find out the big differences between the two.</li><li>While the two <keyword id="6181" type="COMPANY" weightage="100" keywordseo="Food">food</keyword> chains look similar on the surface there were differences between the sizes, calories, and ingredients.</li></ul>Following is a transcript of the <keyword id="21654" type="COMPANY" weightage="60" keywordseo="video">video</keyword>:Harry: From calorie count to portion sizes, we wanted to find out all the differences between Pret A Manger in the UK and the US. This is "Food Wars."Joe: OK, slight problem. There's only one Pret in LA, and it's at the airport. And due to the pandemic, it's currently closed. The Pret, not the airport. Luckily, there's plenty of Prets in New York City, where I have many colleagues and casual acquaintances who would love to help me out. Everyone, meet Irene.Irene: Hi, everyone. Sorry I'm not Joe, but I'll try not to let you down. I did ask if I could wear one of these, but they said no. So you're stuck with my face. Sorry.ExclusivesHarry: Here is everything you will only find on the menu at a UK Pret A Manger.Irene: And here's everything you can only find on the menu at a US Pret.Harry: We'll start with the drinks. We have quite a few exclusive drink options in the UK, starting with this one, a turmeric latte, and also a matcha latte, both of which are made with coconut milk instead of regular milk. I'm going to try the turmeric latte, just because the color is so vivid and a little bit off-putting. I want to find out if it tastes as bad as it looks. Oh, man. No, no. It tastes like a chicken korma. Which is great, don't get me wrong, but I don't want to drink that from a coffee shop. Then we have iced versions of both of these. So we have an iced turmeric latte and an iced matcha latte. Next up we've got some frappés. We have a classic frappé here, which is just coffee, and then we have a chocolate frappé at the back as well. Then we have some bottled and canned exclusive drinks as well. For example, apple juice. Sparkling lemon and rhubarb drink. Then we have a sparkling ginger drink. And over here we have a sparkling apple drink. And, finally, a sparkling grape and elderflower drink.Irene: Our exclusive drinks include an organic, single-origin Ethiopia coffee, salted caramel latte, salted caramel hot chocolate, s'mores hot chocolate, cold-brew coffee, iced green tea, classic lemonade, grapefruit sparkling water, and raspberry-lime sparkling water.Harry: If you want to start your day off with a Pret breakfast, here are some options you'll find in the UK. We'll start with a classic, which is porridge. In the UK, you can get porridge three ways. You can get it plain, like we have here, you can get it with a fruit compote on the top, or you can get it with cranberries and seeds. A Very Berry croissant. Croissant? Croissant. Croissant. Croissant. At the front here we have a Very Berry croissant, which is a kind of, like, folded croissant with some berry jam in the middle. At the back here we have a ham, bacon, cheese, and tomato croissant. Double the pork, double the fun. Then we have some breakfast-roll options, such as this one, which is a sausage and egg roll. Then we have three breakfast baguettes. Here, we have an egg and bacon baguette. In the middle, we have an egg and salmon baguette. And then, over here, we have an egg and avocado baguette. On top of this, there's a couple of bits that we couldn't get today because of a reduced menu. These include a veggie roll, a five berry bowl, and a Mango &amp; Banana Sunshine Bowl, which sounds just delightful.Irene: Only exclusive breakfast item we were able to get is the shakshuka frittata. But the other menu items are the egg and bacon brioche roll, an egg and cheddar brioche roll, an egg white Greek frittata, a ham and spinach frittata, a Morning Glory muffin, and an everything bagel, and an energy bagel.Harry: We have two exclusive salads in the UK. This one is the tuna Nicoise, and this one is the Chef's Italian Chicken.Irene: We have three exclusive salads. The first is the chicken avocado salad. This is the chicken Caesar salad.Joe: Salads, ugh!Irene: Chipotle chicken salad is my favorite.Harry: Now we're on to sandwiches and wraps. We have quite a few exclusive sandwiches and wraps in the UK. We have a personal favorite of mine, which is a smoked salmon and cream cheese sandwich. This one here is a jambon-beurre, which is just a very simple ham, butter, and pickle sandwich. Then we have some baguette options, including this one, which is an Avo, Olives &amp; Toms baguette. That's avocado, olives, and tomatoes, for the uninitiated. Here we have a Posh Cheddar &amp; Pickle sandwich. Two things to note here. One, I'm not sure why this is posh. Two, when we say pickle in this context, we don't mean gherkins. We actually mean pickle, which is a British condiment made with kind of, like, pickle juices, but also some other vegetables in there as well. The last baguette we were able to get today is this one, which is a chicken Caesar and bacon baguette. Then we have a couple of wrap options, such as this one, which is a hoisin duck salad wrap, and this one, which is a hummus and chipotle wrap. The ones we were unable to get today include a tuna and cucumber sandwich and a Brie, tomato, and basil baguette.Irene: Our sandwiches and wraps include the cheddar and tomato, chipotle and chicken avocado wrap, Bang Bang Chicken Wrap. It's not spicy but has, like, a kick to it. This is good. I might start getting it. The next ones we have up on our exclusive list is the pesto chicken flatbread. This is the falafel and hummus flatbread, pesto caprese baguette, and the balsamic chicken and mozzarella baguette.Harry: Now, usually I'd have a bunch of exclusive soups to show you from a UK Pret. However, they've reduced the menu because of the pandemic. Here's what we'd normally be able to find. A chicken laksa, a chicken, broccoli, and brown rice, chicken pot pie soup, miso soup, pea and mint soup, chicken katsu curry soup, mushroom risotto soup, and a red Thai veg soup.Irene: So, our soup options include the Moroccan lentil, turkey chili, and the turmeric chicken and farro. Far-oh? Fa - I think it's farro. They came with all this bread, though, which is pretty fun. And it's the good kind of bread, too. You know bread is good when it comes in, like, a triangular shape. That's just been my observation over the years. Oh, that's good for cold soup.Cameraperson: Is that a triangular shape?Narrator: Live from New York, it's "What Shape Is It?"[game-show music]Irene: Corner, corner, triangular.Joe: Yeah, Irene, I believe that's a rhombus. It's not a triangle. Triangle, to my understanding, means three sides, right? Right?Harry: Joe, you're a lot closer with a rhombus, but I personally am gonna go with parallelogram.[game-show music]Narrator: "What Shape Is It?" is filmed in front of a live studio audience.Irene: I think this is a triangular shape. But I guess fine. It's like a diamond shape. But I'm just saying that when bread comes in, like, a geometric shape, it's good bread. The fanciest restaurants I've gone to, they have bread that's shaped like this. Or, like, even sharper.Joe: What kind of bread are you eating that's sharp? Where are you going?Harry: Then, finally, we're on to the snacks. At a UK Pret, you will be able to find some mature cheddar and red onion crisps, some smoked chipotle crisps, some sweet and salt popcorn, these little hazelnut truffles, Pret A Mango, and a chocolate brownie bar.Irene: [mocking Joe] Kettle corn? What even is kettle corn?Joe: What even - what even is kettle corn?Irene: We are so exclusive, we were only able to get one of our exclusive snacks, which is kettle corn. So, this was the only exclusive snack we were able to get, but the other items on the menu are the nut bar, popcorn bar, Pret bar, and some omega-3 mix.Portion SizesHarry: Let's start with the drinks. In the UK, the majority of hot drinks only come in one size, which is 12 ounces. Pret says this is to optimize efficiency and to keep things simple for customers. However, there are two exceptions to this rule. Firstly, if you order a flat white from a UK Pret, it's served as an 8-ounce drink. Then, if you order an espresso or a macchiato, it comes in one of these adorable little 4-ounce cups.Irene: All right. So, in the US, our hot coffees come in three sizes. Small, medium, and large. It's ridiculous. But we also have some exceptions to the rules. Our flat white is only served as an 8-ounce drink. But our macchiato is 4 ounces, like the UK's. And our espresso is actually just 2 ounces. I guess they're trying to limit our caffeine intake. Maybe.Harry: We're going to measure our largest black coffee to find out if you're actually getting as much as you're told you are. So, to Pret's credit, that is exactly 12 ounces.Irene: We are not getting as much coffee as they say we are. But ... maybe that's a good thing? 20's kind of a lot. Joe: Not getting as much coffee as advertised, huh, Irene? Welcome to "Food Wars." What about iced coffees? Well, in the UK, these also just come in one size. Well, over here, we can get iced black coffee as either a 16- or 24-ounce serving. That's a lot of coffee. I don't get people who drink black coffee.Harry: We're both gonna measure our largest iced black coffee to find out what they come to. [coffee gurgling] So, once again, this came to exactly 12 ounces. So, the iced coffee is also not the advertised amount. It's supposed to be 24 ounces, but it looks like it's only about 21.Joe: It's an international coffee conspiracy! Season two, we're still dealing with this! I mean, is someone gonna do something about this?Irene: Once again, maybe not a bad thing. I feel like a lot of people are going to disagree with that. Do you need this much caffeine in your life? Probably. I don't know if Joe or Harry drinks this much coffee. I feel like Joe might. He - he seems like he would. He has that energy. Joe just looks like he just drinks, like, five cups of black coffee a day, and then he's up at, like, 2 a.m., just, like, haunted.Joe: Mm-hmm. Yes, I do. I drink a lot of coffee. I should say that it's only April and I've already passed three kidney stones this year.Harry: What about some of the food options? This is an egg salad sandwich from a UK Pret. We're going to weigh this one to see how much it comes to.Irene: It's exactly 250 grams. Maybe our eggs are heavier. It's all those preservatives. If you were raised here, you wouldn't be worried. We should probably be worried.[Irene eating egg salad sandwich]It's not that good. But I'm hungry.Joe: ♪ Egg salad is gross! ♪Irene: Like, it genuinely doesn't taste good, but I'm just taking bites of it.Harry: So, that was a classic sandwich, but what about a baguette? This is a ham and cheese baguette from a UK Pret. So, our UK ham and cheese baguette came to exactly 200 grams.Irene: Well, here's our famous ham and cheese baguette. It says it should weigh 251 grams. It's exactly 251 grams. That's impressive. That's actually kind of scary. I know it should weigh exactly the amount it says it should, but, like, it's kind of cool when it actually does.Harry:Next up, we've got this muffin. This is a double berry muffin from a UK Pret, which is a blueberry muffin with some extra blueberry compote in the middle.Irene: All right, so, we have our classic blueberry muffin, without the extra compote in the middle.Harry: Let's find out how much it weighs. ♪ Then it's a muffin! ♪ Do you know the muffin man? The muffin man? The muffin man! Yes, I know the muffin man who lives on Drury Lane. God, I love "Shrek."Joe: Could we get a Harry Shrek? Can we get Harry's face turned into Shrek, please? You know I've never seen "Shrek"?Harry: My surname's an anagram of Shrek.NutritionHarry: Let's start with the nutritional information for some of Pret's coffees. An Americano in the UK contains nothing. There's no calories, fat, sugar or salt in here.Irene: So, that's also true here. It's even the same for our largest size. 20 ounces of US Americano has basically no nutritional value.Harry: There are more notable differences when milk gets involved. Take the flat white, for example. In the UK, one of these is 80 calories.Irene: OK, well, in the US, a flat white contains 90 calories, but it apparently has absolutely no fat, while the UK version has 2.9 grams of fat. So, this is because Pret's US website bases the nutritionals for its coffees on skim milk, whereas the UK bases its info on 2% milk. If we add the nutritional info for an 8-ounce serving of whole milk from a US Pret, the flat white looks more like this.Harry: What about the least healthy drink on the UK menu? Well, it's actually this, the chocolate frappé. One of these contains 439 calories, which is a little over a fifth of your daily allowance. More alarmingly, this also contains your entire daily allowance of sugar.Irene: So, this is our least healthy drink. It's a salted caramel hot chocolate. Pound for pound, it actually has less calories than the UK's chocolate frappé, with only 410 calories compared to their 439 calories. So while the UK's drink is limited to one size, in the US we have a second size option. This brings the calories up to 700 and also takes the sugar up to 113 grams, which is more than double your daily recommended limit. Why do they let us add so much sugar? And you can take it even further by adding a syrup to your drink. One pump of Pret's toasted marshmallow syrup will add another 24 grams of sugar to your drink, bringing the total to 274% of your daily sugar allowance. Oh, God, that's sweet. That's the thing. I like my coffee sweet. Like, I only drink sweet coffee, so this is right up my lane. Like, it has to be so sweet it hurts me.Joe: Yeah, hot chocolate is what that's called. What you want is a hot chocolate.Irene: Mm. You're right, this is not coffee. It's good, though.Harry: What about some food options? In the UK, the most calorific sandwich is this one, the Classic Super Club. There is chicken, bacon, tomato, lettuce, mayo, and seasoning in here, and it leaves the total calories at 526.Irene: That's lower than our most calorific sandwich, chicken and bacon, which is one of my favorites. One of these contains 570 calories and also half of your daily sodium allowance. I did not know that. But this isn't the most calorific thing on the menu. That would be the falafel and red peppers wrap, which we weren't able to get. But it has 630 calories, which is more than any other hot food item.Harry: Now, unusually for "Food Wars," the highest-calorie item in the UK is actually more calorific than the biggest one in America. For us, it's the Swedish meatball hot wrap, which comes in at 661 calories. The calorie count might not be super high for this, but there is also 81% of your daily saturated fat in here.IngredientsIrene: For the most part, Pret uses natural ingredients for things where possible.Harry: However, after combing through their ingredients lists in the UK and the US, we did find one or two things to look out for. For example, caramel color. It's used in a range of Pret products, from the dressing that they put on their salads to the caramel syrups, which they put into their drinks. Well, in the US, you'll find caramel color in the salted caramel hot chocolate and the salted caramel latte. Which I drink. Caramel color is worth pointing out because it's on the state of California's Proposition 65 list of chemicals which are known to the state to cause cancer or reproductive toxicity.Irene: Ooh, reproductive toxicity. That's fun. Um. [laughs] See, I was scared, but the good news is there's only two types of caramel color, classes III and IV, that contain the chemical that's to blame for this, 4-MEI.Harry: The bad news is that class IV caramel color does appear on the menu in the UK. While there is some evidence that suggests that the amounts currently in our food are pretty safe, the state of California banning it isn't a great look.Irene: Meanwhile, at a federal level, the FDA still says that there is "no reason to believe that there are any immediate or short-term health risks presented by 4-MEI at the levels expected in food." So, kind of up to you. They're lying. We shouldn't be putting this out there!Harry: The one other thing worth pointing out is the difference between the wraps used in the two countries. There's only one wrap used in the UK, and it's this one, the kibbled rye wrap. Here's the ingredients list.Irene: We also have kibbled rye wraps in the US, and the ingredients list is virtually identical. But we can also get a plain tortilla wrap as part of the falafel and red peppers and Pret's chicken Parm wraps. The ingredients list for this wrap is a little more alarming. There's three different gums in here, but it's actually the fumaric acid you may want to watch out for. It's an acidity regulator that's pretty common in tortillas. But the European Union says that while it's practically nontoxic, long-term exposure is probably toxic to your kidneys due to the results of studies carried out on calves and rats. [laughing]Joe: Yeah, I would just not eat it.Irene: I wouldn't say Pret's exciting. Like, they're just a solid option. They're there for you.Joe: No, Pret's the kind of place you eat on accident once. And I'm very glad I didn't have to eat any of that food, 'cause it all looked bland as ♪ hell! ♪ I'm singing a lot today. All right. We done.

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