Rachael Ajmera, MS, RD

LoseIt.com •

The Only Quinoa Guide You’ll Need

Once considered an ancient treasure of the Andes, quinoa has recently soared in popularity as a modern kitchen staple, and for good reason. Not only is this healthy whole grain versatile and delicious, but it also packs a hearty dose of protein, fiber, and micronutrients into every serving. Plus, its light and fluffy texture makes it a great addition to veggie burgers, breakfast bowls, baked goods, and more.

Whether you’re looking for a weight loss–friendly grain to add to your rotation or an e...
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8 Supplements Registered Dietitians Spend Money On

Navigating the world of supplements can feel overwhelming, especially with so many pills, powders, and gummies on the market, all claiming to help improve your health. On top of that, figuring out what actually works and is really worth your money is even trickier, as not all supplements on the market are created equal.

Instead of trying to sort through the science yourself, knowing what experts actually recommend and use themselves can save you time, money, and guesswork. In this article, we t...
LoseIt.com •

A Quick Reference Guide to the Calories, Carbs, and Sugar in Coffee and Espresso Drinks

Understanding the differences is key to enjoying your favorite coffee drinks while staying on track with your health goals. In this guide, we break down the nutritional differences between brewed coffee, espresso-based drinks, and specialty coffee creations. We also cover some simple tips for smarter coffee orders, according to Joan Salge Blake, EdD, RDN, a nutrition professor at Boston University and host of the podcast Spot On!, and Krista Linares, MPH, RD, owner of Nutrition con Sabor, who is...
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8 Foods That Pack More Protein Than Chicken

So if you’re sick of chicken or just want to expand your repertoire, read on for 8 healthy, dietitian-approved foods that can help you hit your protein goals.

Protein: 41.8g per 6-oz serving of cooked pink salmonProtein: 26g per two scoops of whey protein powderWhey protein is also easy to add to your diet. Blend it into smoothies, mix it into oatmeal, toss some into your morning coffee, or add a scoop to your favorite baked treats to fit more protein into your meal plan.

Protein: 33.7g per 1...
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What Registered Dietitian Nutritionists Order at McDonald’s

When you’re short on time or on the road, McDonald’s can be a quick and convenient fast-food option that won’t break the bank. But if you’re trying to eat healthy, figuring out what to order at a chain restaurant known for its french fries and double-decker burgers can be tricky. Although McDonald’s may not be a mecca for healthy food, there are several items on the menu that you can enjoy without derailing your diet.

“If you’re looking for a healthy item at McDonald’s, try to maximize the prot...
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What Registered Dietitian Nutritionists Order at Chipotle

Chipotle is great for grab-and-go Mexican meals that are quick, convenient, and full of flavor, including burritos, tacos, and quesadillas. And because so many items on the menu can be completely customized with your choice of protein, rice, beans, and toppings, it’s also one of the best fast-food spots available for aspiring healthy eaters.

“Chipotle offers many healthy foods, including a variety of vegetables and lean proteins,” says Alene Albritton, MPH, CDCES, a registered dietitian at Avit...
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7 Refreshing Drinks Under 150 Calories

Cracking open a cold, refreshing beverage can feel great — but if you’re also trying to lose weight, pay close attention to what you’re sipping. Calories in beverages can quickly add up, making it harder to meet your goals. Plus, many popular beverages (like soda or sweet tea) contain added sugar and other ingredients that might not be great for your health.

Experts recommend these seven refreshing, low-calorie drinks to help keep your daily calorie count in check and improve your overall healt...
LoseIt.com •

How to Eat Pasta While Trying to Lose Weight

Pasta is not only widely available and easy to prepare, but it’s also incredibly versatile. No wonder it’s a pantry staple in households across the country. In fact, research shows that the United States is one of the biggest pasta-loving countries on the planet, with Americans consuming an average of 20 pounds of pasta per person each year! However, despite pasta being a mainstay in so many meal plans, it’s a common belief that it has no place in your diet if you’re trying to lose weight.

Luck...
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How to Eat Cheese While Trying to Lose Weight

Whether it’s sprinkled over spaghetti, coupled with a cracker, or served fondue-style, there are almost endless ways to enjoy cheese. In fact, according to one study, there are over 2,000 different varieties of cheese, each of which brings its own unique taste and texture to the table. But no matter how you slice it, there’s no denying that cheese is a calorie- and fat-dense food, making it tricky to include in a weight loss diet.Luckily, dietitians say there’s no need to take cheese off the men...
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What Is Rice-Zempic? Is the Viral Weight Loss Drink Craze Safe and Effective?

If the idea of losing multiple pounds a week without feeling hungry, hitting the gym, or shelling out hundreds of dollars each month for weight loss medications sounds appealing, there's a trendy new drink known as “rice-zempic” that claims to help you do just that. Rice-zempic recipes and rave reviews have been making the rounds on social media, with some videos garnering millions of views. And many TikTok users have started posting videos documenting their results after drinking the beverage f...
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Your Guide to the Paleo Diet for Weight Loss

As a modern take on prehistoric eating patterns, the paleo diet requires you to eat like a “caveman” — which includes ample amounts of protein and fiber and less of the sugary, carb-heavy foods we often eat today. Below, we take a deep dive into this primitive diet plan: what it is, how it works, and whether or not it can help you lose weight.

Also known as the caveman diet or Stone Age diet, the paleo diet mimics the eating patterns of early humans during the Paleolithic era, a period dating f...
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8 High-Protein Breakfast Ideas Under 300 Calories

Still, finding breakfast options that are healthy, delicious, and high in protein can be a challenge, especially since so many beloved breakfast classics like bagels, toast, and cereal frequently fall short in the protein department. It can get even trickier if you’re also trying to lose weight, as many protein-rich foods are often paired with calorie-dense ingredients high in fat, carbs, or added sugar.

Luckily, there are plenty of tasty, protein-packed options that can help you stay on track...
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8 High-Protein Additions to Your Oatmeal

Oatmeal consistently ranks as one of the most-logged foods among Lose It! members, and for good reason. Not only are oats tasty, but they’re also budget-friendly, convenient, and easy to customize. Plus, each serving offers a good amount of protein and fiber, meaning oats can be a great option if you’re looking to lose or maintain your weight.

Ready to get going? Here are eight additions with 10 g of protein or more to try in your next bowl of oatmeal.

Try stirring it into cooked oats with a s...
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Quiz: Test Your Metabolism IQ

How much does our metabolism impact our weight? Are there ways to tweak our metabolism to get it running faster? Take our quiz to see how much you already know about your metabolism and learn a few new things as well.Ready to go? Start your (metabolic) engine!

How much does our metabolism impact our weight? Are there ways to tweak our metabolism to get it running faster? Take our quiz to see how much you already know about your metabolism and learn a few new things as well.

Ready to go? Start...
Healthline •

The Best Fish Oil for Kids According to a Dietitian

The benefits of fish oil for kidsFish oil supplements can be an easy way to help boost your child’s intake of omega-3 fatty acids, especially if seafood isn’t a regular part of their meal plan.It may also be linked to a few possible health perks, including for the following:May support brain health: Omega-3 fatty acids play a key role in brain development during childhood and adolescence and have been tied to several benefits, especially related to attention, memory, executive function, and comm...
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Quiz: How Much Do You Know About Fiber?

Fiber is a powerhouse nutrient that plays a key role in many aspects of health, ranging from maintaining regularity to balancing blood sugar levels. But despite its many possible perks, it’s often overlooked in our daily diets, with many of us falling short of our needs. So how much do you really know about the health benefits of fiber, including its impact on weight loss, gut health, and more?

Put your knowledge to the test with this quiz, featuring input from Joan Salge Blake, EdD, RDN, a nut...
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Quiz: How Much Do You Know About Staying Satisfied While Losing Weight?

Losing weight isn’t just about cutting calories. Instead, it’s about making smart food choices that provide the nutrients you need while keeping you feeling full and satisfied. Understanding what fuels your body best, from protein-packed meals to foods high in fiber and healthy fats, can make all the difference when it comes to sticking to your goals. You also want to make sure you’re eating enough — and that you’re listening to your body’s hunger and fullness cues.

So, how much do you really k...
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9 Superfoods for Weight Loss, According to Dietitians

If you want to shed extra pounds, eating more weight-loss-friendly superfoods is a great place to start. While no specific criteria defines “superfood” status, the Harvard T.H. Chan School of Public Health describes superfoods as nutrient-rich foods that help protect against disease or offer health benefits beyond their nutritional value.

Superfoods bring a host of nutrients to the table to help you manage your weight, including protein and fiber. “When it comes to weight loss, feeling full and...
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8 Best Starbucks Summer Menu Picks Under 200 Calories

There’s nothing better than enjoying an icy cold drink on a hot day, especially when you’re out and about. However, finding drinks and snacks on the go that are tasty and low in calories can be tricky, since many come with plenty of added sugar and higher-fat ingredients.

Fortunately, Starbucks offers a solid lineup of menu items that clock in under 200 calories, and with a few simple dietitian-approved tweaks, you can further customize your order to keep it within your calorie budget. From coo...
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What’s Your GLP-1 Drug IQ? Take Our Quiz

Weight loss looks different these days. Not only are self-punishing fad diets out and healthier habits like food tracking in, but how people reach their goal weight can involve more than diet and exercise alone.

These perks probably sound appealing if you’ve struggled to lose weight in the past or are just starting your journey now. Before you check in with your doctor about whether these meds are right for you (and know they aren’t for everyone), test your basic knowledge on GLP-1s by taking t...
Renue By Science •

Muscle as Medicine: Why Maintaining Lean Mass Extends Healthspan

As you get older, muscle shifts from being a symbol of strength to a cornerstone of health and well-being. From regulating metabolism to supporting energy production, muscle mass plays a crucial role in almost every aspect of health. But with age, muscle mass tends to decline, taking a toll on both your physical function and quality of life. The good news? Maintaining and building muscle is not only doable, but it can also have a powerful impact on your healthspan. In this article, we’ll dive de...
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