Here's what you're really getting when you buy cage-free, vegetarian or the new California-certified varieties

Whether you like your eggs sunny side up or hard-boiled, deciphering the claims on the carton has never been such a scramble. You’ve already seen everything from “organic” to “Omega-3-enriched.” Now, there’s a new designation that debuted on January 1, when California began requiring all eggs sold there to come from hens with room to move around without bumping into each other. While the law technically applies only to the Golden State, the new labeling is already popping up on eggs sold across the country.

No matter which variety of egg you choose, remember that all are good sources of protein (6g per) as well as choline and lutein, which promote brain and eye health, respectively. There’s no nutritional difference between brown and white eggs, and you can eat one—or two, depending on who you ask—per day, yolks included, without running up your cholesterol. (Check out “Should I Eat Eggs?” for more on this.)

Here’s your cheat sheet to popular label claims, some of which come with legal definitions and health benefits—and some of which do not.

“Omega-3″: This label claim comes when these fatty acids, linked to heart, brain and eye health, are fed to hens in the form of flaxseed, algae or fish oil. A regular egg has about 30mg of Omega-3s, while an “enriched” one can have as much as 350mg. “That might make it a tad healthier,” says Keri Gans, RD, a dietitian in New York, “but you are probably better off eating lots of fish, nuts and seeds.” While the FDA regulates egg labeling and requires truthfulness, it typically only checks if there is a complaint.

Organic: These eggs must come from uncaged hens that have access to the outdoors and are fed a diet grown without synthetic pesticides or fertilizers. Unlike most other label claims, which are voluntary and without strict legal definition, USDA certification for organic eggs is mandatory for producers with more than $5,000 in annual sales. Farms get inspected regularly for compliance. “Organic does mean something,” says Pat Curtis, a poultry scientist at Auburn University.

Vegetarian: This voluntary label means that the hens are not fed any animal protein and have a diet typically consisting of corn and soybeans. Interestingly, free-range chickens are unlikely to be 100% vegetarian because birds are scavengers, notes Purdue University poultry scientist Todd Applegate. That means they will naturally seek out worms, bugs and larvae found outdoors. That’s why, the Humane Society says, “This label often signifies that the hens spend no time outside foraging.”

Cage-Free: Chickens raised in cage-free environments stay indoors but have unlimited access to food and water. “They can be packed in as tightly as on the subway, but they are not in a cage,” notes Gans. While no federal regulations define how much space cage-free chickens get, industry groups such as the United Egg Producers offer voluntary certifications requiring that each bird has at least one square foot of space – more than twice as much as hens in standard “battery cages” – along with perches and nesting areas for laying eggs.

Free-Range: “These chickens have a shelter but can go outside,” explains Mayo Clinic dietitian Katherine Zeratsky. There are no regulations on how long the birds stay outside—just that they can if they want to. Free-range hens with eggs that are “Certified Humane,” meanwhile, must have access to at least two square feet of outdoor space for up to six hours a day. And while cage-free eggs were shown in a study to have slightly higher Omega-3 levels (thanks to those worms and insects they forage outside), “the difference would have no impact whatsoever on humans,” notes study author Ken Anderson of North Carolina State University.

California Shell Egg Food Safety Compliant: Enacted on January 1, the new state regulation means that eggs sold in California must come from hens that have enough room to lie, stand, turn around and spread their wings without touching another bird. State farm inspectors check cage sizes and animal control officers can cite violations, which are misdemeanors. Cartons may use the abbreviation “CA SEFS COMPLIANT” to indicate compliance.

Pasture-Raised: There’s no federal regulation for the term “pasture-raised,” but many farmers who use this claim appear to raise their birds in lush, open spaces. Whereas free-range birds may get only a few feet of outdoor space, pasture-raised hens get more than 100 square feet each on fields where they can forage on plants and insects. Nutritionally, however, pasture-raised eggs have not been shown to be any different from factory-farmed ones.

Be on the look out for these work-related waistline expanders

Packing on pounds while climbing the corporate ladder? You’re in good company: in a 2013 Harris Interactive survey of more than 3,000 workers conducted for CareerBuilder, 41% of respondents said they’d gained weight in their current jobs. Workers who spend long hours sitting at a desk (like administrative assistants) and have high stress levels (like engineers and teachers) were more likely to have gained weight.

The truth is, there are lots of reasons your work could be affecting your waistline. “It really has to do with diet, physical activity, and behavior,” says Katherine Tryon, a medical doctor with the Vitality Institute, a global research organization based New York City. Here are some potential factors, and how to steer clear of their consequences.

Hours of sitting

The most obvious cause of work-related weight gain is the lack of physical activity many employees get from (at least) 9 to 5, and in the CareerBuilder survey, workers pointed to “sitting at my desk most of the day” as the number-one reason for their expanding waistlines. Though it’s true that research shows people who stand or walk throughout the day burn more calories, which can translate to fewer pounds gained over time, a 2013 British study failed to find a strong link between time spent sitting and obesity. The authors say that while sedentary behavior certainly doesn’t help, there are clearly other factors fueling weight gain as well.

Your long commute

In addition to time spent at a desk, the average American spends 25.4 minutes commuting to work and then again to get home, according to the US Census Bureau, and the American Community Survey shows that 86% of workers commute by car. Those who take public transportation to and from work tend to have lower BMIs than those who drive or ride in a car, found a 2014 study published in the British Medical Journal, as do those who walk or ride their bikes. “Businesses need to think about ways to turn commuting into a healthy activity, like offering bike racks and showers to their employees,” says Dr. Tryon.

On-the-job stress

Boss on your case again? Try not to freak out: High levels of the stress hormone cortisol can trigger fat and sugar cravings, and can also cause the body to hang onto fat and store it around the midsection. And a 2014 German study found that work-related stress is a risk factor for type 2 diabetes.

You may also feel like you need to forget healthy habits in order to get ahead, says Frances Largeman-Roth, RD, author of Eating in Color. “Maybe you used to go for a walk at lunch but then you change jobs or get a promotion, and suddenly all eyes are on you,” she says. “You may feel like your daily break from the office is no longer acceptable, so you put in the extra time and your weight suffers.”

HEALTH.COM: 11 Reasons Why You’re Not Losing Belly Fat

Late nights

Employees who burn the midnight oil to meet deadlines or keep up with heavy workloads may also blame their restricted sleep schedule for excess weight gain. In a 2013 University of Pennsylvania study, adults who got only four hours of shuteye a night for five nights in a row gained more weight than those who got eight hours, thanks to the extra meals (and higher-calorie foods) they consumed during late-night hours.

Adults who work multiple jobs, who start work early in the morning, or who commute longer distances are more likely to go without full nights’ sleep, according to a 2014 study also by University of Pennsylvania researchers. The authors suggest that flexible start times may help workers get more sleep overall.

Your lunch options

People who work in or commute through neighborhoods with a lot of drive-thrus are more likely to stop at them, and they’re also more likely to have higher BMIs, according to a 2014 British study. In fact, the study group with the most exposure to takeout joints on the way to and from work was almost twice as likely to be obese, compared to those with who were least exposed. “If you don’t have healthy lunch options nearby, you may need to make a real effort to prepare and pack your own food ahead of time,” says Largeman-Roth.

Lack of wellness programs

Dr. Tryon’s own research suggests that employers have a unique opportunity to improve public health by offering incentives and tools, like reduced insurance premiums and weight-loss support groups. But a 2014 research review from Hampshire College found that only 25% of large companies, and only 5% of small businesses, offer comprehensive wellness programs. Why? Companies say the programs cost too much and that they don’t want to meddle in their employees’ business.

HEALTH.COM: 10 Types of Hunger and How to Control Them

Candy jars and freebie tables

In any office, there’s someone who always keeps a bowl of candy out, says Largeman-Roth, and if you’re a dieter or a binger or a stress eater, that person is the enemy. “We know that when you put something delicious out on prominent display, people are going to eat much more of it than if it was tucked away in a desk drawer out of sight.” The same goes for the leftover desserts or doughnuts lurking in the kitchen, she adds. “If there’s a common area for sweets and you know it’s a weakness, you may need to steer clear and not let yourself be tempted.”

Coworkers’ eating habits

If you frequently go to lunch with your colleagues, their unhealthy dietary choices may rub off on you. A 2014 review study published in the Journal of the Academy of Nutrition and Dietetics found that people tend to conform to “eating norms” in social settings. In other words, if you know other people are ordering high-fat foods, you’re more likely to do the same. This makes sense, especially in a work setting, says Largeman-Roth. “You want to fit in—no one wants to be known as the girl who only eats tofu or drinks green smoothies, so you go along with the crowd even if it’s not what you’d normally order,” she says.

Constant office parties

If your workplace is the type that marks every single birthday, anniversary, and promotion with cake and cookies, watch out: Nearly one in five respondents to the CareerBuilder survey said that these celebrations contributed to their weight gain.

“Employers may see these events as fun perks that boost company morale, so it can be quite controversial to suggest that they may not be so good for their health,” says Dr. Tryon. “The challenge here is in finding ways to celebrate and reward workers that doesn’t necessarily involve forcing sugary foods on them.”

HEALTH.COM: 11 Foods That Make You Hungrier

The vending machines

When you’ve got back-to-back meetings and even the cafeteria is too far away, the vending machine can be your savior—at least temporarily. But most of those packaged snack options are high in calories and low in nutrients, says Largeman-Roth.

Instead, try to keep healthy snacks like apples or fruit-and-nut bars at your desk. Before you give into a soda craving, drink a glass of cold water. (Chances are you don’t actually need the caffeine, not to mention the calories.) And if you must visit the vending machine, opt for a small pack of unsalted nuts or trail mix, which has protein and healthy fats to fill you up.

The elevator

When’s the last time you took the stairs at work? Taking the stairs, even if that means changing into sneakers on your lunch break or getting off the elevator a flight or two early in an office high-rise, can add valuable calorie-burning steps to your day, says Dr. Tryon. Employers should take note, too. “Simple environmental changes, like lighting stairwells to make them more appealing for people to use, can create a healthier environment and healthier workers,” Dr. Tryon says.

Lack of sunlight

If you work in a windowless cubicle and you arrive at work before the sun comes up, you could be missing out on a powerful, all-natural weapon against obesity. A 2014 Northwestern University study found that exposure to the sun was associated with BMI, and that getting bright light in the morning hours seemed to have a slimming effect. Light helps to regulate circadian rhythms, which in turn regulate energy balance and expenditure, say the study authors. They suggest getting 20 to 30 minutes of sunlight between 8 a.m. and noon each day to avoid unwanted weight gain—yet another argument for walking to work or taking that mid-morning break!

HEALTH.COM: 14 Ways to Boost Your Metabolism Right Now

Business trips

All the wining-and-dining on business trips can add up: dinners on the company tab, lavish meals with clients or associates, and the lure of regional cuisine are all likely to trigger overeating, even for someone who’s normally very healthy at home, says Largeman-Roth. Plus, traveling for work two weeks or more a month was linked to higher BMI, higher rates of obesity, and lower self-reported health in a 2011 Columbia University study. The authors note that 81% of business trips are taken in cars, and that travelers are likely sitting for long hours and making poor food choices.

Overnight shifts

Night-shift workers may be at an even higher risk of obesity than daytime desk jockeys, according to a 2014 University of Colorado at Boulder study. Researchers found that participants burned fewer calories over a three-day period when they slept during the day and stayed up (and ate) through the night than when they followed a normal schedule. The body’s circadian clock can shift over time, the researchers say, but because shift-workers tend to revert to a normal schedule on their days off, their bodies never fully adapt to their work schedules.

Distracted eating

Eating at your desk every day works against your waistline in more ways than one. Not only do you miss out the exercise you would have gotten by walking a few blocks to the sandwich shop, but you’re likely missing out on the full experience of eating. “You’re multitasking—answering emails, making phone calls, doing online shopping—and you’re not focusing on the enjoyment or the fulfillment of your food,” says Largeman-Roth. “And an hour later, you’ve almost forgotten you ate lunch and you’re already grabbing something else, not realizing you just had a full meal.”

HEALTH.COM: 13 Comfort Foods That Burn Fat

Your digital devices

Job-related obesity triggers don’t always disappear when you leave the office. In an ever-connected society, many employees find themselves tied to a mobile phone even in their so-called off hours, making it harder for them to escape work stress and demands.

Frequent use of these devices has also been linked to increased rates of sedentary behavior, which can in turn lead to unwanted weight gain. In a 2013 Kent State University study, people who used their cell phones most often were also most likely to forego opportunities for physical activity.

Happy hours and networking events

In many offices, after-work drinks are an expected part of the job—it’s where you bond with your coworkers, earn points with your boss, or blow off steam when a project doesn’t go your way. “You feel like you can’t say no, because you don’t want to be the person who’s killing the party,” says Largeman-Roth.

But calories from alcohol—and from those appetizers Susie in accounting just ordered for the table—can add up quickly. And because booze lowers inhibitions and stimulates appetite, the more you drink, the harder it will be to resist those pre-dinner snacks.

This article originally appeared on Health.com.

Senators say energy drink companies should not market to youth under age 18

There’s no denying the energy drink industry is booming, with 60% growth between 2008 to 2012. But a new report from three U.S. senators raises questions about one particular segment of the market that’s growing: minors.

The report, titled “Buzz Kill,” is part of senators Edward J. Markey (D-Mass.), Dick Durbin (D-Ill.), and Richard Blumenthal (D-Conn.)’s ongoing investigation into the energy drink industry. Their primary concerns are lack of regulation by the U.S. Food and Drug Administration (FDA) over the drinks, which may pose health problems for kids, adolescents and teens.

In 2013, the three senators sent letters to 16 energy drink companies asking about their willingness to report any adverse reactions to their products as well as to voluntarily submit to restrictions against marketing to young people. In “Buzz Kills,” the senators report that just four of the 12 companies say they avoid marketing their energy drink to people under 18.

“Unfortunately, as long as early development of brand loyalty is seen as a competitive market advantage, energy drink companies will continue with the practice of marketing to teens in the absence of regulation that prohibits it,” the report reads.

The American Beverage Association has long offered guidance to the beverage industry on labeling, advisory statements, and marketing to children, recommending voluntary statements that the drinks are not recommended for kids and that the products not be promoted at K-12 schools. While several energy drink companies, including Red Bull and Monster, have made a commitment not to market to kids 12 and under, some critics say people over age 12 are still at risk for possible health consequences, like neurodevelopment interactions and heart-related effects.

In response to the report, American Beverage Association spokesperson Christopher Gindlesperger said this, in a statement:

“Energy drinks have been enjoyed safely by millions of people around the world for more than 25 years, and in the U.S. for more than 15 years. Energy drinks, their ingredients and labeling are regulated by the FDA, and, like most consumer products, their advertising is subject to oversight from the U.S. Federal Trade Commission.

This report ignores crucial data about energy drinks and caffeine consumption in the U.S. Based on the most recent government data reported in the journal Pediatrics, children under 12 have virtually no caffeine consumption from energy drinks. This study’s findings are consistent with an analysis commissioned by FDA and updated in 2012, as well as a published ILSI survey of more than 37,000 people which shows that caffeine consumption in the U.S. has remained stable during the most recent period analyzed, while coffee remains the primary source of caffeine in most age groups.

Leading energy drink manufacturers voluntarily go far beyond all federal requirements when it comes to labeling and education. In fact, ABA member companies voluntarily display total caffeine content – from all sources – on their packages along with advisory statements indicating that the product is not recommended for children, pregnant or nursing women and persons sensitive to caffeine. They also have voluntarily pledged not to market these products to children or sell them in K-12 schools.

Based on current regulations, the companies are not breaking rules. An FDA regulatory category for “energy drinks” does not exist, and companies can file their energy drinks to the FDA as either foods or dietary supplements. Some companies do not need to label the amount of caffeine in their products, and others are not required to report adverse health events linked to their products. Given the regulatory confusion, the report authors say the FDA and manufacturers need to make some changes for better transparency.

The senators call on the FDA to set a recommendation for the amount of caffeine a child or adolescent can safely consume each day. They also argue that all energy drink companies should commit to providing adverse-event reports to the FDA, and companies should stop promoting their beverages as “sports drinks.”

You can read the full report, here.

As the energy drink market continues to grow, and research continues to develop, the debate over whether energy drinks should be allowed in the hands of teens will continue.

Get the 411 on what to eat and drink before, during, and after exercise

You know exercise is key if you want to stay fit. But did you know that what you eat and drink can help you reach your fitness goals faster? By feeding your body the right nutrients, you can ensure it’s getting the raw materials it needs to help you power through your workout and build and repair muscle afterward. Jumpstart your exercise program with these 10 essential food and drinks.

Oatmeal

When it comes to priming your muscles for a workout, carbs are your best friend. They provide glucose, the fuel your muscles run on. But, like different grades of gasoline, not all carbohydrates are created equally. Slowly-digested, complex carbs from whole grains deliver a sustained blood sugar release that energizes you throughout your workout. And oatmeal is a winning choice. It’s rich in beta-glucan, a fiber that slows digestion and keeps blood sugar on an even keel. For maximum results, choose whole oats. They’re digested more slowly than quick cooking or instant oatmeal.

Coffee

If you’re a java junkie we have happy news for you. Downing 12 ounces of coffee an hour before you hit the gym or track can help you workout longer and boost your endurance. It can also ease exercise-related aches and pains. A 2009 University of Illinois at Urbana-Champaign study found that men who received a jolt of caffeine an hour before bicycling intensely reported less muscle pain during their workout than a similar group of cyclists who went caffeine free. Worried that cup of Joe will dehydrate you? Don’t be. The American College of Sports Medicine states that caffeine isn’t an issue when it comes to hydration.

Oysters

These mollusks are loaded with iron, needed to build hemoglobin, which delivers oxygen throughout your body. Skimp on this crucial mineral and you might not have the energy to drag yourself to the gym. Or, when you do, you’ll feel it. When working muscles don’t get the oxygen they need, they pump out lactic acid causing you to tire quickly. Just six medium oysters supply 20 percent of the iron a woman needs and half the iron a man requires in a day.

Almonds

It may sound counterintuitive, but the more intensely you exercise the more damaging free radicals your body produces. Enter almonds. They’re a top source of antioxidants like flavonoids, phenolic acids, and vitamin E—all of which protect against harmful free radicals. In fact, cyclists who ate 60 almonds a day before meals for four weeks boosted their antioxidant capacity by 43 percent according to a study presented at the 2009 annual meeting of the American College of Sports Medicine. They also increased their trial time distance by 5 percent too.

Raisins

Skip the energy bar and fuel up with a small box of raisins instead. They’re just as portable as an energy bar, yet deliver so much more, like energy-boosting carbs and potassium, one of the most underrated sports nutrients around. Potassium naturally maintains fluid balance, helping to prevent dehydration as well as muscle cramps. But when you work up a sweat, you loose it. Conveniently, a small box of raisins provides more than 300 milligrams of this mighty mineral, nearly as much as you’d get from a small banana.

Water

Think you need a sports drink during or after exercise? Not if you’re hoofing it for less than 60 minutes according to the American Dietetic Association’s Sports, Cardiovascular and Wellness Dietetic Practice Group. Unless you work out an hour or more—or are an extremely heavy sweater—good old H2O is the perfect hydration drink. The best way to make sure you’re getting enough fluids: weigh yourself before and after exercise. Then drink two and a half cups of fluid for every pound you’ve lost.

Low Fat Ricotta with Honey

After hitting the weight room, your muscles are hungry for protein to help them repair and rebuild. Whey protein, used to make ricotta cheese, is a top pick. Whey is rich in B-lactoglobulin, a protein that’s especially effective in stimulating muscle resynthesis according to a 2010 Nutrition & Metabolism study. Adding some quickly digested carbs—like a drizzle of honey—to this post-exercise snack encourages your muscles soak up that protein even faster.

Salmon

If you’re pumping iron salmon could make you stronger. With 22 grams of high quality protein per three ounces, this smart catch provides the building blocks your body needs to re- synthesize muscle tissue after a tough workout. And that’s not all. Salmon is also nature’s number one source of vitamin D, a nutrient that many of us don’t get enough of. That can make it harder to build muscle according to a 2010 Osteoporosis International study which links low vitamin D levels to decreased muscle strength.

Tomato Juice

If you bike or run an hour or more, you’re not just losing fluids. You’re also sweating out electrolytes like sodium and potassium. You could replace them with a sports drink or you could chase down some water with a glass of tomato juice. It’s filled with potassium and sodium. One eight-ounce glass delivers six-and-a-half times the sodium and 15 times the potassium you’d get from your standard sports drink.

Ginger

Does your workout leave you aching? Instead heading to the medicine cabinet for a couple of aspirin, make a b-line to the kitchen for some ginger. According to a 2010 Journal of Pain study this potent anti-inflammatory root eases post exercise muscle pain. It’s also been shown to reduce joint stiffness and swelling too. Try fresh ginger in Carrot, Apple, and Ginger Refresher as an after-workout snack or Curry Ginger Butternut Squash Soup for a soothing supper.

This article originally appeared on CookingLight.com

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Beans can keep weight in check

Beans may get a bad rap for making people gassy, but that’s no reason to cut them out of your diet. Experts recommend you consume up to 3 cups of the legumes a week because they are so good for your health. And the more you eat, the less likely you are to have tummy trouble. “People who eat beans on a consistent basis experience less gas and bloating than people who consume them less often,” says Cynthia Sass, MPH, RD, Health‘s contributing nutrition editor. You have so many varieties to choose from—black beans, navy beans, and kidney beans to name a few. Read on to find out why they’re so good for your health, and delicious new ways to make them.

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Beans pack a lot of fiber

Fiber helps your body feel full, so you don’t need to eat as much throughout the day. While current dietary guidelines recommend women get about 25 grams of fiber a day, many fall short. On average, women consume just 12.1 to 13.8 grams a day. Look to beans to help you reach your goal. Just a half cup of cooked navy beans contains nearly 10 grams of fiber. “The fiber in beans doesn’t really break down,” Sass says. That means it won’t wear off much, even after you cook them. Plus, beans have fiber in both the skin and the flesh. “So when you make a white bean dip or black bean hummus, you’re really using the whole bean,” Sass says.

HEALTH.COM: 20 Best Foods for Fiber

Beans are good for digestion

Beans contain both soluble and insoluble fiber, so they work double to keep your digestive system running smoothly. The first slows down digestion, which gives you that full feeling, and the second helps prevent constipation. And beans aren’t as bad for gas as you think. A study in the Nutrition Journal looked at the effects of pinto beans and black beans on the GI tract. Participants ate a half cup of either bean every day for three weeks. Though a little less than half reported increased flatulence in the first week, most of them felt it had dissipated by the third week. “People’s concerns about excessive flatulence from eating beans may be exaggerated,” the study concluded. Just be sure to drink lots of water—you need it to help all that fiber move through your GI tract, Sass says.

Beans can help regulate blood sugar

On top of being high in fiber, most beans also score low on the glycemic index, a ranking of foods based on how they affect blood sugar. “Because of the fiber and protein, the carbs in beans get absorbed at a slower rate over a longer period of time,” Sass says. That helps keep your blood sugar steady—one reason beans are thought to help keep diabetes at bay. A study in the Archives of Internal Medicine even found that people with type 2 diabetes who consumed one cup of beans daily for three weeks were able to maintain a lower blood sugar and blood pressure than when they started the diet.

Beans can help lower cholesterol

High levels of LDL cholesterol (the bad kind) can stick to the walls of your blood vessels, causing inflammation and plaque buildup. A healthy cardiovascular system starts with what you eat, and beans are one low-fat food you want on your team. “The soluble fiber in beans binds to cholesterol in the GI tract, which prevents it from being absorbed in the blood,” Sass says. Even more reason to get in at least 3/4 cup every day: a study in the Canadian Medical Journal found that eating one serving of beans, peas, chickpeas, or lentils daily can reduce your LDL levels by 5% and your chances of developing cardiovascular disease by 5 to 6%.

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Beans are good for your heart

A diet rich in beans is good news for your heart. “With every 1% reduction of total blood cholesterol, there is about a 2% reduction in the risk of heart attack,” Sass says. Then there’s their high fiber content. A study in the British Medical Journal looked at the relationship between fiber intake and heart disease as well as cardiovascular disease. Researchers found that getting in an additional 7 grams of fiber per day could significantly lower your risk of developing either condition by 9%. Beans are also good sources of potassium and magnesium, key minerals for your heart. Potassium naturally removes excess sodium and water from your system, which can reduce blood pressure, Sass says. Magnesium on the other hand aids in nerve function and blood pressure regulation, according to the National Institutes of Health.

Beans can keep weight in check

In addition to belly-filling fiber, beans are loaded with protein, another nutrient that curbs cravings. “Because the protein and fiber in beans delay stomach emptying, you feel fuller longer and have a delayed return of hunger,” Sass says. While many people turn to meat for their protein fix, most don’t realize that beans are stocked with the nutrient too. A half cup of cooked black beans, for example, contains nearly 8 grams of protein. Even better, the low-fat nature of beans makes it easier for you to lose weight. A lot of that has to do with how beans get processed in your system. “In the GI tract, fiber fills you up, but it doesn’t get digested and absorbed into the blood stream where it either has to be burned or stored,” Sass says. More reason to make beans your superfood for weight loss.

Beans are high in iron

Iron deficiency is the most common nutritional deficiency in the United States and the leading cause of anemia, a condition where the body has a lower-than-normal red blood cell count. Current guidelines suggest women get about 18 milligrams of iron a day, but many fall short of that goal. Eating beans is one way to get started on boosting your iron intake: a half cup of cooked lentils for instance has 3.3 milligrams. However, because beans are a plant food, they contain non-heme iron, which isn’t as readily absorbed as the heme iron you find in meat. For better absorption, it’s recommended you eat beans with foods high in vitamin C. “Vitamin C gives non-heme iron a sizable boost, upping its absorption by six times,” Sass says. “So pair beans with foods like bell peppers, broccoli, tomatoes, and citrus.”

HEALTH.COM: 15 Signs You May Have an Iron Deficiency

Beans are a good source of B vitamins

In many bean varieties, you’ll find thiamin, niacin, riboflavin, B6, and folate—B vitamins that help you convert food to energy, boost good cholesterol, and reduce inflammation, among other things. Research has shown that folate and B6 may be helpful for lowering your risk of cardiovascular disease, too. A Japanese study in Stroke found that higher consumption of folate and B6 was associated with fewer deaths from heart failure in men, plus fewer deaths from stroke, heart disease, and total cardiovascular events in women. While you can also get your intake of B vitamins from fish, whole grains, and veggies, adding beans to your diet is a great way to keep your body going strong.

They may reduce cancer risk

Beans are rich in antioxidants, which protect against free radicals that could damage your cells and lead to cancer. Women who ate beans or lentils at least two times a week over 8 years were less likely to develop breast cancer than those who only ate them once a month or less in a study of more than 90,000 women published in the International Journal of Cancer. Another study in The Journal of Cancer Research found women who consumed four or more servings of legumes a week had a lower incidence of colorectal polyps, a precursor to both colon and rectal cancers. Other natural substances in beans could also play a part in fighting cancer. “One in particular called saponins has been shown to block the reproduction of cancer cells and slow the growth of tumors,” Sass says. Just another reason to give beans more love.

This article originally appeared on Health.com.

Their goal is to create something finer than an actual egg

A group of Silicon Valley investors, scientists and chefs are close to debuting a plant-based egg. Omelet-maker extraordinaire Emily Kaiser Thelin investigates.

When I first met my husband, Josh, at a July 4th potluck barbecue in 2009, I had a strict rule against dating vegetarians—too much time spent defending my carnivorous ways. So I was crestfallen when the dashing stranger with whom I had been getting on so well suddenly plopped a veggie dog on the grill. I sighed and pulled out my bone-in rib eye. But as that steak cooked, with smoke swirling and fat spattering, Josh never flinched. When I carved into the medium-rare meat, he even asked how it tasted.

He explained that he’d never renounced meat—he’d just never eaten it. Ever. Since before he was born, his parents have eschewed meat and eggs. His father, Jay Thelin, cofounded the Psychedelic Shop on Haight Street in San Francisco in 1966. Jay was a rigorous idealist (he hoped LSD could expand the collective consciousness and end the war in Vietnam). Later, he discovered a spiritual path that convinced him that meat and eggs (and drugs and alcohol) hindered access to the divine. Out of a mix of habit, loyalty and pride, Josh has remained a vegetarian his entire life. He’s always been curious about omelets and steaks—just not enough to try them.

When we started dating, it felt good to eat more vegetarian meals. If I was missing meat, I ordered a roast chicken or braised pork shoulder when Josh and I ate out. Eggs became our only point of contention. On weekend mornings and at the end of a long day, I crave an omelet. Josh valiantly tries to win me over with his scrambled tofu, but, well, come on. Maybe I’ve succumbed to Francophile propaganda, but omelets, soufflés and other classics of egg cookery have always represented the ne plus ultra of independent adult living to me. And I make good omelets. When we got married, we joked that our lives would be perfect if only someone would build us a plant-based egg.

Last year, we learned that our absurdist fantasy was coming true. Big investors in Silicon Valley put $30 million into a start-up called Hampton Creek, where R&D scientists are building a vast database of legumes and grains (including often-overlooked ones like the Canadian yellow pea and sorghum) to determine which plant proteins can mimic—indeed, outperform—the properties of eggs.

The fact that the company’s founder, Josh Tetrick, is vegan has nothing to do with it. A former lawyer who’d worked in international development, Tetrick started Hampton Creek in 2011 to make sustainable food choices easy. “I fully support free-range eggs,” he says. “But my dad won’t buy them because they cost more. We’re looking for better and cheaper alternatives.” Industrially produced eggs seemed an obvious first target, he said, because of their many inefficiencies: food-safety scares, animal cruelty, high production costs.

But how do you top an egg? As Auguste Escoffier wrote in Le Guide Culinaire “Of all the products put to use by the art of cookery, not one is so fruitful of variety, so universally liked, and so complete in itself as the egg.” Eggs poach, scramble and fry. They emulsify dressings, structure cakes, even clarify wine. There are vegan substitutes that can replicate certain facets, but can plant proteins mimic them all?

Just Scramble, Hampton Creek’s whole-egg alternative, is the company’s most ambitious project. As food scientist Harold McGee explains in On Food and Cooking, when raw, a real egg’s proteins float like tiny coiled ropes in watery suspension. When cooked (or whipped), the coils unwind and collide with one another to form a three-dimensional web. This web traps the air in a soufflé, thickens the milk in a custard, or suspends the egg’s own water in the curds of scrambled eggs. For a proper scramble, a plant-egg needs to create identically elastic and moist curds at the same pace.

Hampton Creek has hired three former chefs from Chicago’s avant-garde restaurant Moto who collaborate with its scientists on prototype after prototype. Their goal is to create something finer than an actual egg, with better flavor, more protein and less environmental impact. Recently, they found an iteration close to the real thing; it consists of a half-dozen ingredients, but contains no gums or hydrocolloids and nothing genetically modified. I wrangled an invitation to the facility so I could cook my husband his first omelet.

I was nervous: What if my husband just didn’t like eggs? I heated an omelet pan with a dab of oil, then poured in the liquid plant-egg. It looked just like a beaten whole egg, pale yellow and perfectly smooth (it’s only a coincidence—the plant strains are naturally yellow). I missed cracking egg shells one-handed, but didn’t miss cleaning a whisk and bowl.

As it cooked, the plant-egg gently and slowly transformed from liquid to solid, just like a real egg. I nudged aside the cooked curds with a spatula, and the uncooked parts pooled right in. A few curds on the bottom lightly caramelized but never turned rubbery or dry. I took the pan off the heat when the omelet’s center was just this side of runny. I added mushrooms I’d sautéed with garlic and white wine, shook the eggs to the edge of the pan, and then upended the omelet. Airy and elastic, it folded in on itself and slid onto the plate, a perfect package. “I can’t believe how quickly it cooks,” Josh said. “Scrambled tofu takes an age.”

I took a bite. Texturally, the omelet was spot-on. Flavor-wise, it tasted a bit grassy, like olive oil. If I was judging it as an egg substitute, I might have given it a 7 or 8 out of 10.

“We’d probably give this a 5 out of 10,” one of the chefs said. “Ours will have to be better than an egg.”

One thing I’ve learned about tofu scramble: It’s always better with cheese. I sprinkled grated cheddar on the omelet—the grassiness vanished. Now it tasted fantastic.

It may be months before Just Scramble is ready for market, but I’m happy to pass the time brushing up on omelet recipes: Escoffier’s Le Guide Culinaire has 31 pages of egg dishes, 11 for omelets and (real) scrambles alone.

This article originally appeared on Food & Wine.

More from Food & Wine:

• 18 Healthy Egg Recipes
• 10 Omelet Recipes
• 17 Recipes Using Hard-Boiled Eggs

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Make water your beverage of choice

Nutrition is a hot topic these days, yet many of my clients still struggle with consistently following through with “the basics,” and the stats show that missing the mark on many healthy habits is the norm. For example, the median daily intake of produce for U.S. adults is 1.1 servings of fruit and 1.6 servings of veggies, far below the minimum recommended five daily servings.

If you’re going to set just one goal for 2015, I think eating more produce should be it, but I’ve also listed four others below. I know you’ve heard them before, but they are without a doubt the most tried-and-true, impactful eating habits you can foster—both for your waistline and your health. And despite knowing them, you may not be achieving them, so they’re worth considering as you fine-tune your resolutions.

If taking them all on at once seems overwhelming, try a “step-ladder” approach—focus on one change until it feels like a normal part of your daily routine, then add another, and another. Sometimes taking it slow ups the chances that behaviors will stick, so come December 2015, you’ll be celebrating a year of accomplishments.

(Note: this post is about habits to adopt. To set resolutions related to unhealthy patterns to ditch, check out my previous post 7 Eating Habits You Should Drop Now.)

Eat produce at every meal

There are numerous benefits to making produce a main attraction at mealtime. In addition to upping your intake of vitamins, minerals, antioxidants, and fiber, eating at least five servings a day is tied to a lower risk of chronic diseases, including heart disease, stroke, and certain cancers. Fruits and veggies also help displace foods that pack more calories per bite, a plus if you’re trying to lose weight. For example, one cup of non-starchy vegetables contains about 25 calories, compared to 200 in a cup of cooked pasta. And reaching for a medium-sized pear in place of a handful of chips, crackers, or cookies can slash anywhere from 50 to 200 calories.

How to do it: A good rule of thumb is to include a serving of fruit in each breakfast and snack, and two servings of veggies in every lunch and dinner. One serving is one cup fresh, about the size of a tennis ball. Whip fruit into a smoothie, add it to oatmeal or yogurt, or just bite right in. And for easy ways to make veggies the base of a meal, check out my previous post 5 Delicious Pasta Alternatives with a Fraction of the Calories.

HEALTH.COM: 13 Veggies You Only Think You Don’t Like

Make water your beverage of choice

You’ve heard about the unwanted effects of drinking both regular and diet soda, but you may not be aware of some of the benefits of drinking more H2O. According to a study in the American Journal of Clinical Nutrition, people who get much of their daily fluid intake from plain water tend to have healthier diets overall, including more fiber, less sugar, and fewer high-calorie foods. And in addition to hydrating you, water may be a helpful weight loss aid, by curbing appetite and boosting metabolism. One study found that people who drank about seven cups of water a day ate nearly 200 fewer daily calories compared to those who gulped less than one glass. Another found that when adults drank two cups of water right before eating a meal they ate between 75 and 90 fewer calories. And a German study concluded that consuming 16-ounces of water upped calorie burning by 30% within 10 minutes, an effect that was sustained for more than an hour.

How to do it: Reach for 16 ounces (2 cups) of water four times a day. And if you dislike the taste of plain H2O, spruce it up. Add wedges of lemon or lime, fresh mint leaves, cucumber slices, fresh grated ginger or organic citrus zest, or a bit of mashed juicy fruit, like berries or tangerine wedges.

HEALTH.COM: 7 Easy Ways to Drink More Water

Choose whole-food starches

Americans are eating far too many refined grains, including white versions of bread, pasta, rice, crackers and pretzels, in addition to baked goods and cereals made with refined starch. The intake of whole grains, like brown rice, whole wheat, and quinoa is on the rise, yet the average intake of whole grains in the U.S. is less than one serving a day. Research shows that a higher whole grain intake is tied to a lower risk of heart disease, stroke, cancer, diabetes, and obesity. The latter may be because whole grains are filling—their fiber helps delay stomach emptying, which keeps you fuller longer, delays the return of hunger, and helps regulate blood sugar and insulin levels, which are tied to appetite regulation.

In 2015, strive to replace refined grains—which have been stripped of their fiber and natural nutrients—with 100% whole grain options (including gluten free varieties if you need to or prefer to go gluten free). Or choose non-grain nutrient-rich starches, such as skin-on potatoes, root vegetables, squash, beans, and lentils. If weight loss is a goal, moderate your portions rather than cutting out carbs altogether so you don’t miss out on the nutrients and sustained energy they provide, which are important for enhancing mood and exercise endurance—two other keys to successfully shedding pounds.

How to do it: Aim for just one to two servings of whole food starch in each meal, more if you’re more active, less if you’re less active. Great choices include oats or a puffed whole grain cereal at breakfast, quinoa or chickpeas in a salad at lunch, and sweet potato, squash, lentils, or wild rice at dinner. One serving is generally a half-cup of a cooked starch, or the serving stated on the nutrition label for packaged foods.

HEALTH.COM: 16 Whole Grains You Need to Try

Budget your sugar intake

In all my years counseling clients, I’ve found that for most people, moderation works better than deprivation. Currently, the average American takes in a whopping 22 teaspoons of added sugar each day. Added sugar doesn’t include the type put in foods by Mother Nature (like the sugar in fruit) but rather the kind added to foods, like sweetened yogurt, or the sugar you spoon into your coffee. According to the American Heart Association, the daily target for added sugar should be no more than 6 level teaspoons for women, and 9 for men—that’s for both food and beverages combined. It’s strict, but the target isn’t zero, which means you don’t need to banish sugar completely. Allowing yourself some of the sweet stuff can be a helpful way to stay on track, because swearing it off completely can result in intense cravings and rebound overeating.

How to do it: Start by cutting out processed versions of sweet stuff, like candy and packaged treats, and begin tracking how many foods you buy that are pre-sweetened, such as yogurt or almond milk (sugar can even be lurking in store-bought tomato sauce and salad dressing). Next, opt for unsweetened versions of packaged foods, or make them yourself without adding sugar. For example, for an awesome DIY dressing whisk together extra virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, and Italian herb seasoning. Now that you’ve slashed your sugar intake, strategically decide how to “spend” small amounts while staying within your budget.

Enjoy a little bit of dark chocolate (up to an ounce of 70% cocoa or greater) every day, or once or twice a week pre-plan splurges that won’t derail your overall healthy diet, like splitting a dessert with a dinner companion, or buying one really worthwhile cookie from a bakery. If you don’t feel you need regular treats, that’s great—many of my clients find that the less sugar they eat the less they crave. But if your sweet tooth strikes, or it’s a special occasion, don’t succumb to all-or-nothing thinking (e.g. “I can’t have any” or “I had a little so I might as well go all out!”). People who lose weight and keep it off long-term find ways to strike a sane and healthy balance.

HEALTH.COM: 10 Easy Ways to Slash Sugar from Your Diet

Become more mindful

One of the most powerful resolutions you can make for 2015 is to work on raising your eating awareness, which includes tuning into hunger and fullness cues, as well as slowing your eating pace, and identifying non-physical eating triggers (boredom, habit, or a bad day). Paying attention to body signals has been shown to be as effective as a formal class for weight loss. And slowing down your eating can naturally help you eat less while feeling more satisfied. One University of Rhode Island study found that fast eaters downed more than 3 ounces of food per minute, compared to 2.5 ounces for medium-speed eaters, and 2 for slow eaters. Finally, becoming more mindful can also help you realize when you’re drawn to food even though you’re not physically hungry, which can help you address your emotional needs in non-food ways (check out my previous post 5 Ways to Shut Down Emotional Eating).

How to do it: To hone your mindfulness skills, start keeping a food journal to record not just what and how much you eat, but also your degrees of hunger and fullness before and after meals, as well as any emotional notes, such as craving something crunchy because you feel angry, or wanting to eat while watching TV. Also, try committing to not doing anything else while you eat, at least once a day. Take breaks between each bite, check in with your body, focus on the flavors and textures of your food, and stop when you feel like you’ve had enough, even if you haven’t cleaned your plate. It may feel awkward at first to slow down and eat solo, but this practice can help you to catch yourself eating too fast, ease you into a slower pattern, and allow you to break mindless eating patterns, which may be the #1 key to a happier and healthier year ahead.

Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics.

This article originally appeared on Health.com.

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