The last thing you want to be after enjoying a full meal is hungry. You should feel content and satiated post-meal. What we mean by this is that you should not have a growling stomach or low energy levels that typically indicate that you need to eat. If you want to indulge in a little dessert after a meal, that is something completely different, as that refers to appetite. We are talking about hunger!

The hunger you experience between meals and snacks typically means that you are not eating enough of the right foods. What do these foods have that others don’t? Focus on foods that are naturally rich in fiber, protein, and healthy fats. Don’t know where to start or what to incorporate into your meals in order to stay full between meals? Continue reading to learn more about them. 

Potatoes

Potatoes have a high water content and lower energy density when compared to other carbs like pasta or rice. That means that you can eat a bigger portion to enjoy the same amount of carbs. Potatoes also contain resistant starch, which is a type of carb that helps slow the digestive process. Here’s a pro tip: cook and then chill your potatoes for several hours before eating to increase the resistant starch content.

Greek Yogurt

Offering a combination of protein and fat, plain Greek yogurt works to slow gastric emptying. Basically, that means that it slows the emptying of the stomach, which helps keep you fuller for longer. Additionally, yogurt helps maintain blood sugar levels, reducing your urge to snack between meals. Try to begin your day with a filling yogurt bowl that contains some chopped nuts, mixed berries, and just a drizzle of maple syrup or agave nectar. 

Avocado

Rich in monounsaturated fats and fiber, avocados are excellent foods to help you maintain feelings of fullness. The healthy fats work to slow digestion, while the fiber (about 13 grams in one avocado) helps keep blood sugar stable, which reduces the likelihood of sudden hunger or energy crashes. According to research, eating one whole avocado per day can help improve cholesterol levels, reduce the risk of heart disease, and help you make healthier food choices throughout the day. 

Quinoa

Although technically a seed, quinoa is typically associated with grains. The reason for this is because its nutritional properties are more similar to grains than seeds. No matter how you categorize quinoa, one thing remains: it is an excellent source of protein. In fact, quinoa provides all essential amino acids, making it a complete protein source. Additionally, quinoa is high in fiber, which helps increase feelings of fullness and reduces your desire to eat unnecessarily. 

Legumes

Beans, peas, lentils, and peanuts (yes, they are technically legumes, not nuts) exhibit impressive nutritional profiles. Notoriously, legumes are great sources of fiber and plant-based protein, yet they have low energy density. That means that you feel quite full after eating a serving of legumes. An older article reviewed nine randomized trials that examined post-meal fullness from pulses, which belong to the legume family. The results indicated that participants were 31% more full from eating pulses compared with eating meals without pulses that contained the same amount of calories. 

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It’s possible to find pesticide residue on a wide variety of conventionally grown produce items. Spinach, kale, grapes, peaches, and non-organic strawberries all have traces of pesticide, according to a new study. These fruits and vegetables, in addition to others, have made the “Dirty Dozen” list from the Environmental Working Group’s (EWG) 2025 Shopper’s Guide to Pesticides in Produce. 

The EWG is a health advocacy organization that annually produces this report, and has done so for more than two decades. It analyzes government food safety data, comparing samples of non-organic (conventionally grown) produce items. This year, 96% of the samples of the 12 non-organic fruits and vegetables contained detectable levels of 203 different types of pesticides. Each sample of all of these “Dirty Dozen” produce items, except cherries, contained more than 50 different pesticides. 

2025 “Dirty Dozen” List

The 2025 guide assessed fruits and vegetables based on four criteria: 

• Average number of different pesticides on a single sample
• Percentage of samples with at least one pesticide
• Average total concentration of pesticides found on a single sample
• Overall toxicity of pesticides on a crop

This year, black berries and potatoes joined the list, while tomatoes and winter squash fell off the list from last year. The EWG’s 2025 “Dirty Dozen” produces items (ranked from highest to lowest amount of pesticides) is as follows:

• Spinach
• Strawberries
• Kale, collards, and mustard greens
• Grapes
• Peaches
• Cherries
• Nectarines
• Pears
• Apples
• Blackberries
• Blueberries
• Potatoes

On the basis of pesticide concentration and toxicity, these produce items topped the list:

• Green beans
• Spinach
• Bell and hot peppers
• Kale, collard, and mustard greens

2025 “Clean Fifteen” List

In addition to the “Dirty Dozen” list, the EWG puts together a list of nonorganic produce items that have little or no pesticides detected in lab tests. The “Clean Fifteen” foods are ranked from highest to lowest:

• Pineapple
• Sweet corn
• Avocados
• Papaya
• Onions
• Frozen sweet peas
• Asparagus
• Cabbage
• Watermelon
• Cauliflower
• Bananas
• Mangos
• Carrots
• Mushrooms
• Kiwi

Sweet potatoes dropped off the list this year, while cauliflower and bananas are new to the list. 

Continue To Eat Fruits And Vegetables

Fruits and vegetables contain beneficial vitamins, minerals, and compounds that benefit your overall health. The EWG encourages people to focus on enjoying a wide variety of fruits and vegetables, even if they are non-organic. Decades of nutrition studies that verify the importance of a diet rich in fruits and vegetables. Consuming a variety of produce items can improve physical and mental health, prevent certain diseases, and increase longevity. 

Most of the studies confirming these proven benefits of consuming fruits and vegetables did not specifically focus on organic or non-organic growing methods. The focus was purely on conventionally grown produce and the consumption of it. If you want to minimize the risk of pesticide residue on your produce, though, the National Pesticide Information Center encourages the following:

• Thoroughly wash all produce, even organic produce, including the ones you are going to peel.
• Scrub firm fruits and vegetables like melons and potatoes. There are fruit and vegetable brushes made for cleaning these produce items.
• Eat a variety of fruits and vegetables to minimize the risk of increased exposure to a single pesticide. 
• Wash produce items under running water instead of soaking or dunking them.
• Dry produce items with a clean cloth or paper towels.
• Remove and discard the outer leaves of leafy vegetables, such as lettuce, cabbage, and Brussels sprouts.
• Peel fruits and vegetables when you can.

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If you want to sneak more vegetables into your diet, smoothies and popsicles (believe it or not) are two of the best ways to do so. That is especially true if you have children and want to sneakily get them to enjoy more vegetables. These popsicles are more like smoothie pops because you blend the ingredients together prior to pouring the mixture into popsicle molds. In doing so, you completely disguise the carrots amongst the blended orange flesh, fresh orange juice, and agave nectar. You and your child(ren) will not even notice the carrot in this recipe!

As a general rule of thumb, most things that make a smoothie delicious also make for a great popsicle. That could be green smoothie popsicles or these orange carrot popsicles. Not only are carrots rich in beta-carotene, but they also have a naturally sweet flavor, so your taste buds won’t be shocked by any pure carrot flavor. It’s not like you’re taking a big snap of a carrot after enjoying wings or anything like that! Although, if you are familiar with eating carrots, you know that beneath the subtle woody flavor is a natural sweetness. If you feel more adventurous once you finish cleansing, add some steamed beets or boiled sweet potatoes to this recipe!

For popsicle molds, we love environmentally-friendly silicone molds, especially since the popsicles come out of them so easily. You can also use quick freeze molds, which do come at a higher price point because they have quick-freezing technology that will freeze popsicles in minutes. Finally, if you want a popsicle for on-the-go purposes, you can get single-use plastic push pops. These are great for serving kids. Don’t have popsicle molds? No problem! You can use muffin tins, shot glasses, ice cube trays, or yogurt containers!

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It’s no secret that holiday side dishes and main courses are loaded with unhealthy fats, sodium, sugar, and calories. To put it in perspective, a single one-cup serving of traditional scalloped potatoes contains the following nutrition:

• Calories: 227
• Total fat: 10.5 grams (g)
• Saturated fat: 6.4 g
• Sodium: 835 milligrams (mg)
• Carbohydrates: 31.3 g
• Protein: 5.2 g

Needless to say, you will most likely eat more that a one-cup serving of scalloped potatoes because they are just that tasty. They are incredibly creamy, garlicky, and sensationally delicious, especially when made from scratch. Yes, from scratch! We don’t want to bother with that damn boxed stuff! Those are not real potatoes in that box and the contain too much sodium and preservatives. Instead, make this vegan scalloped potato dish, which will hook your taste buds after the first bite.

When it comes to choosing the type of potato for a scalloped potato dish, we recommend Russets or Yukon Golds. The starch content of these potatoes helps the cashew cream thicken during the cooking process, creating a wonderfully creamy sauce. Russet potatoes have the most starch, while Yukon Golds hold their shape a bit better during baking. Both are great choices, but whichever potato you decide to go with, make sure you use a mandolin slicer to cut them. This will make all the potato slices uniform in thickness, which creates an even texture during the cooking process. Please enjoy this vegan holiday recipe!

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There are many things to love about Thanksgiving, and overeating is not one of them. It’s safe to say that most people eat enough carbs during the big meal to last them an entire month. Between the stuffing, mashed potatoes, sweet potatoes, gravy, pie, and other carbs, the Thanksgiving meal accounts for more than 3,000 calories and nearly 160 grams of fat. Those numbers are based on a full-on binge, and even though it only happens once a year, other factors like sodium and sugar can take a toll on your health. 

You don’t have to overindulge just because it’s Thanksgiving. It’s just so easy to add delicious options to your plate! We get that, but is it worth it to feel bloated and sick? Nutritionists suggest that it is better to choose smaller portions first and then go back for seconds of the foods you enjoyed the most. How exactly do you eyeball the right-size portions, though? Well, we have a little cheat sheet for serving sizes of the most common holiday dishes. Hopefully, this information helps you better navigate how much food you put on your plate. 

Mashed Potatoes

Is the Thanksgiving meal complete without mashed potatoes? Potatoes offer some health benefits, but all the salt, butter, and cream that goes into mashed potatoes renders them unhealthy. Not to mention the fact that people drown them in fattening gravy. Ideally, you will only serve yourself a half-cup of mashed potatoes, which registers 119 calories and 18 grams of carbs. Sticking to a scoop that is roughly the size of a 25-foot tape measure is best for your help. 

Gravy

You can’t have the aforementioned mashed potatoes without gravy, right? Some consider that a sin! People get carried away with gravy, ladling it over the turkey, stuffing, mashed potatoes, and even the occasional slice of pie. Nutritionists recommend the serving size for gravy to be no more than one-quarter cup, which is about one-and-one-half shot glasses. Gravy can be very high in sodium, so take it easy with the ladle, especially if you need to keep an eye on your blood pressure. 

Green Bean Casserole

Some people cannot let Thanksgiving happen without green bean casserole, while others don’t care for it at all. Vegetables are not usually the issue at Thanksgiving, but they are when you smother them in mushroom cream sauce and packaged fried onions. An eight-ounce can of cream of mushroom soup is very high in sodium and fat. The average green bean casserole yields about 735 milligrams of sodium and five grams of fat per cup. If you serve this dish at your Thanksgiving, try to keep the portion size to one cup. You can also go a little healthier, foregoing the cream of mushroom soup and fried onions and simply sauté green beans in olive oil with garlic, onions, and lemon juice.

Pie

There is never a shortage of pie at the Thanksgiving table. One could say that there are too many pies available to everyone. Desserts sneak a lot of extra calories, sugars, and carbs. A standard slice of pumpkin pie clocks more than 300 calories, not including whipped cream or cream cheese frosting. A slice of apple pie is very comparable, calorically speaking, but pecan pie is the densest and contains nearly double the calories. For a slice of pumpkin or apple pie, one slice is sufficient (about the size of a kitchen sponge). Cut that serving size in half if you go for pecan pie. 

Stuffing

Stuffing is like the mystery meat of starches, in that recipes vary so much (nutritionally speaking) depending on how you prepare the dish. Some people just use the classic box of stuffing mix and add in some onions, carrots, and celery. Others make their own croutons from whole-wheat bread and incorporate more vegetables, herbs, seasonings, nuts, and homemade vegetable stock. So many stuffings, however, contain tons of butter, bacon, sausage, duck fat, or even lard. This is not a dish that contains a lot of fiber or healthy nutrients. For that reason, nutritionists recommend the serving size be a half-cup.

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Thanksgiving is a wonderful holiday that brings together friends, family, and, most importantly, flavors. Eating until you can no longer move is almost encouraged on this holiday, but you regret it when you are beyond bloated. Sure, the rolls and mashed potatoes went down smooth with the stuffing and turkey, but was it necessary? Did you have to put your body through that experience again?

In addition to family time and eating, Thanksgiving is really about preparation. The meal is quite a lengthy process, especially if you take on the challenge all by yourself. Between basting the turkey, mashing the potatoes, roasting the Brussels sprouts, and preparing for the onslaught of family members, it’s safe to say that Thanksgiving is overwhelming. That means that you have a lot of preparation to do, especially in regards to your mental health. 

It’s no secret that the Thanksgiving dinner requires a lot of preparation, but it also requires your mental preparation. There are many lies that surround this holiday, and most of them involve why you feel you should stuff your face. Start this year fresh to better assess how you approach this holiday. When you look at common lies surrounding why you eat a lot, you may end up eating less and feeling better about yourself.

It’s Thanksgiving…So You Need To Gorge

Thanksgiving, much like 4th of July or Labor Day Weekend, is a holiday about excess. This holiday primarily focuses on food, and eating leftovers throughout the weekend is highly encouraged, according to the masses. The reality is that you should be extra careful with what you eat because it is Thanksgiving, after all. Eating too much is too easy, so be extra careful with what you select from the big holiday spread.

The Food Is So Good That You Need To Go Back For Seconds

True, the food is extra special on Thanksgiving. That also means that you need to concentrate on thoroughly enjoying each and every bite. Don’t just eat mindlessly and wolf down forkful after forkful, not taking a second to breathe or enjoy food between bites. In all seriousness, you will enjoy yourself (and the food) much more if you savor what you put on your plate. Don’t overcrowd your plate, either, as a large plate of food is harder to fully appreciate. 

You Need To Celebrate By Eating Whatever You Want

Thanksgiving is not your opportunity to fully abandon all of your dietary rules. Is it a time to be appreciative of what you have and for the people who surround you? Yes, absolutely, but that has nothing to do with eating recklessly. You don’t need to express your gratitude via eating excessively. Three pieces of pie doesn’t mean you are more grateful than someone who enjoys food responsibly. 

Eat As Much As You Can Now While It’s Here

For the most part, Thanksgiving food is not eaten any other time of year, except for Christmas, maybe. The truth is that you will get to eat the same thing the following day for leftovers. And the even bigger truth is that if you don’t get to eat a side dish on Thanksgiving, you can always make it again some other time. There is no need to stuff your face just because this meal happens once a year. That is a foolish way of thinking!

You Don’t Need To Follow Boundaries On Holidays

Ahhh, this is potentially the biggest lie that surrounds the holiday season. In fact, people know that they gain more weight during this time of year than the rest of the year. New Year’s resolutions will take care of it, right? Wrong! Boundaries protect you and your life, and your overall health, will benefit if you don’t stuff yourself on Thanksgiving. You will also feel better the next morning when you wake up knowing that you followed your boundaries. Be strong and your body will thank you!

It’s There And You Can’t Help Yourself

If you fill your mind with the truth before you sit down to eat, the likelihood of you stuffing your face is much lower. Don’t believe the common lies surrounding Thanksgiving and prepare yourself mentally to have a healthier, less-bloated experience.

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Finally, a potato side dish that does not have dairy! Potatoes are a staple ingredient in many kitchens around the world. There are Yukon gold potatoes, sweet potatoes, yams, Russet potatoes, red skin potatoes, and purple sweet potatoes. You can use potatoes in myriad ways, roasting them, boiling them for a mash, frying them, etc. We think, and although this recipe is a bit more tedious, that Hasselback potatoes are top tier. Do they contend with your favorite potato side dish? You’ll have to be the judge of that.

We love these Hasselbacks because they are visually exciting and taste incredible. Load them up with spices and feel free to add your own set of herbs to enhance the dish. As far as cooking goes, the process is very easy. You roast the potatoes in the oven at 400 degrees Fahrenheit for about 20 minutes and that’s that. The tedious element is how you cut the potatoes. The first thing you have to do is make sure that your knife is sharp. If your knife isn’t sharp, the preparation will be a lot more difficult. Once you have a sharp knife, take two wooden spoons and lay them flat on a cutting board.

One by one, place your potatoes between the handles of the spoons, ensuring that the potato is elevated about the cutting surface. Slice eighth-inch thick slices along each potato, making sure that you hit the spoon handles, not the cutting surface. Once your potatoes are successfully cut, toss them in a bowl with the olive oil and seasonings. Make sure you coat them liberally! Bake in the oven until soft (about 20 minutes) and then enjoy immediately.

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Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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As soon as the weather starts to cool down, we start thinking about warming fall recipes. We are talking about soups, stews, and savory warm salads. You roast some parsnips, beets, sweet potatoes, squash, or other fall vegetables and toss them with some whole grains and sturdy greens. In the case of this fall harvest salad, you roast some golden beets and sweet potatoes before tossing them with quinoa and mixed greens. You can also use kale and bulgur wheat if you have those items on hand. You can also use couscous or wild rice in place of quinoa.

This works great as an entree salad, side salad, or meal prep dish for a couple days. If you decide to meal prep this salad, though, we recommend that you use kale, as it doesn’t get soggy like other greens. If you plan to eat this right away, use the mixed greens in the recipe ingredients. Additionally, do not dress the salad if you meal prep, as that will cause all of the ingredients to get a little soggy. We don’t know about you, but we’d prefer to not eat a soggy salad!

Roasting the vegetables is the time-consuming part of this recipe. beets can take a while to roast, so cut them uniformly and on the thinner side. The same rule applies for the sweet potatoes. You want the vegetables to roast evenly, so make sure to spread them in an even layer on a baking sheet. If you do that, they should take about 30-35 minutes to roast. Remove them from the oven and allow them to cool slightly before assembling the salad. And remember, you can cook the quinoa, prepare the rest of the ingredients, and make the dressing while the veggies are roasting.

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Being on a raw vegan diet does not mean that you have to completely give up all of your favorite foods. You can still enjoy tacos, burgers, wraps, and more, so long as you make raw vegan versions. For example, use romaine leaves in place of tortillas and use walnuts and other spices to create the taco “meat.” Do you love crispy sweet potato fries with a luxurious dipping sauce? Well, now you have this recipe, which is completely raw vegan and acceptable to eat while cleansing.

Sometimes, sweet potato fries do not taste great, or they taste good but then your body doesn’t agree with them. Perhaps you feel bloated after you eat a big serving of them, especially if they come with an aioli, which is a mayonnaise-based sauce. All the deep frying and saturated fat from the mayo also cancel out any health benefits that the sweet potatoes were going to provide. These dehydrated sweet potato fries, though, retain their nutrients, even though they aren’t as crispy as traditional fries. Additionally, there is no mayonnaise in the dipping sauce!

Sweet potatoes are naturally rich in vitamin C and vitamin A. Just one cup of baked sweet potato provides 213% of the recommended daily intake (RDI) of vitamin A! Sweet potatoes may also support gut health, as they contain antioxidants and soluble fiber. Eating fiber-rich foods can help soften your stool and make it easier to eliminate. The antioxidants in sweet potatoes have demonstrated an ability to promote the growth of healthy gut bacteria, which may reduce the risk of conditions like infectious diarrhea and irritable bowel syndrome.

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