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NutriSense Dietitians Recommend: Tasty, Nutritious Salads You'll Love

May 4, 2022
Written by
Team NutriSense

It's National Salad Month! And while the idea of a salad may seem boring, we're here to change that perception. Like any 'healthy' meal (remember, just because it's a salad doesn't mean it's suitable for your specific needs—there's no one-size-fits-all for healthy eating), salads don't have to be dull and devoid of flavor. 

At NutriSense, we believe that food can be delicious and nutritious, including salad. We've asked some members of our Nutrition Team to pick their favorite salads, so you can choose from a variety of unique textures and flavors that will please even the pickiest of eaters. 

9 Exciting Salads From Our Nutrition Team

Thanks to these options, you’ll never have trouble finding a salad recipe again. And best of all, these salads are full of nutrients that your body needs to function at its best. Read on to pick from our favorites. 

1) The Ultimate Garden Salad

Recommended by: Marie Funk, MS, RD, LDN 

a plate of The Ultimate Garden Salad

Ingredients

  • 1 pound mixed greens
  • 1 avocado
  • 4 cucumbers
  • 3 tomatoes
  • 2 green onions
  • 1/4 cup crumbled feta 

Why Marie Loves It

"This salad recipe is super easy to prepare. Just some chopping and mixing, that’s it. The dressing includes balsamic vinegar, which we know is excellent for glucose control. And, it's packed with tons of flavor."

—Marie Funk, MS, RD, LDN 

2) Cucumber, Dill, Feta, and Pistachio Salad

Recommended by: Jordyn Wallerius, MS, RDN, CD  

a plate of Cucumber, Dill, Feta, and Pistachio Salad

Ingredients

  • 1/4 cup apple cider vinegar
  • 1/2 teaspoon kosher salt
  • 2 tablespoons minced red onion or shallot
  • 2 English cucumbers, sliced thin
  • 2 tablespoons chopped fresh dill
  • 2 ounces crumbled feta cheese
  • 1/3 cup unsalted pistachios, roughly chopped
  • 2 teaspoons olive oil
  • 1/4 teaspoon freshly ground black pepper

Why Jordyn Loves It

"I love this Cucumber, Dill, Feta, and Pistachio Salad from Spoonful of Flavor for a bright spring side dish. The crunch from the cucumbers and pistachios combined with the salt from the feta and acid from the apple cider vinegar is the perfect combination. I’ve even added a handful of greens when I wanted to mix it up."

—Jordyn Wallerius, MS, RDN, CD  

3) Cucumber Tomato Avocado Salad

Recommended by: Randi Yow, RDN, LDN

a plate of Cucumber Tomato Avocado Salad

Ingredients

For the salad: 

  • ½ thinly sliced onion 
  • 1 large cucumber 
  • 2 cups halved cherry tomatoes 
  • 2 medium avocados 
  • 1/3 cup crumbled feta cheese 
  • 1/4 cup chopped fresh cilantro or dill

For the dressing: 

  • 3 tablespoons fresh lime juice 
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons honey
  • 2 cloves minced garlic 
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper

Why Randi Loves It

"For spring/summer, I love a good salad, and avocados happen to be my favorite food (and great for you with healthy fats). So, I love adding this avocado, cucumber, and tomato salad as a side to whatever protein we're having. It's also incredible with some greens and sunflower seeds added in."

— Randi Yow, RDN, LDN 

4) Greek Chickpea Salad

Recommended by: Bahar Brocken, RD, LDN 

a plate of Greek Chickpea Salad

Ingredients

For the salad:

  • 2 (15-ounce) cans chickpeas
  • 1 cup halved cherry tomatoes
  • 1 cup diced cucumber
  • 1/4 cup finely chopped red onion
  • 1/3 cup halved pitted kalamata olives
  • 1/2 crumbled dairy-free feta or regular feta
  • 1/2 chop chopped parsley

For the dressing:

  • 4 tablespoons extra-virgin olive oil
  • 3 tablespoons red wine vinegar
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • Freshly ground black pepper, to taste

Why Bahar Loves It

"Having a salad with your dinner most nights is an easy and healthy way to get a boost of nutrients and fiber in your diet (along with those glucose-lowering effects of having a salad before a balanced meal). I love mixing up my salads each week and experimenting with something different every time to keep things exciting. This Greek Chickpea salad is one of my favorite go-to's because it’s fast and delicious and has a recipe included for an easy homemade dressing. Chickpeas provide an excellent source of protein and fiber, and I often add some avocado because, well, how can you go wrong with avocado?!"

—Bahar Brocken, RD, LDN 

5) Green Goddess Salad

Recommended by: Marissa Kleinsmith, MS, RDN 

a plate of Green Goddess Salad

Ingredients

For the salad:

  • 1 small head of green cabbage
  • 3-4 baby cucumbers 
  • 1/4 cup of chives
  • 1 bundle of green onions or scallions 

For the dressing:

  • 1 cup of basil leaves
  • 1 cup of spinach leaves
  • 2 cloves of garlic
  • 1 small shallot
  • Juice of 2 lemons
  • 1/4 cup of olive oil
  • 1/4 cup of nuts of your choice (I used cashews and walnuts)
  • 1/3 cup of nutritional yeast
  • 1 teaspoon of salt
  • 2 tablespoons of rice vinegar 
  • Any extra chives (optional)

Why Marissa Loves It

"Cabbage for the win! This Green Goddess Salad gets better on day two or three as the flavors in the dressing marry, and you don’t have to worry about the greens getting soggy with sturdy veggies like cabbage and cucumber. Those staple veggies add a snappy crunch to this salad and are fantastic to have on hand because of their long shelf life in the fridge. The dressing is full of heart-healthy fats, loaded with phytonutrients, and as simple as throwing nuts, garlic, greens, and herbs in the blender. I love it so much; I've cooked it with our members at one of our live cooking demos. Double this recipe for crowds or tote it along with you for lunch on busy days."

—Marissa Kleinsmith, MS, RDN

6) Israeli Salad

Recommended by: Carlee Hayes, RDN, CD

a plate of Israeli Salad

Ingredients

  • 1 pound Persian cucumbers, diced
  • 1 pound fresh ripe tomatoes, seeded and diced
  • 1/3 cup minced onion (optional)
  • 1/2 cup minced fresh parsley
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons fresh lemon juice
  • Salt to taste (the recipe uses about 1/2 tsp)

Why Carlee Loves It

"Salad doesn't have to be complicated, and the key to a salad that isn’t boring (in my opinion) is the ability to use it in different ways. I love this salad from Tori's Kitchen because it’s versatile. I make a big batch at the start of the week and pair it with multiple meals throughout the coming days. I love a big bowl of this salad topped with juicy grilled chicken and sliced avocado, but it doesn’t stop there. You can throw it on a bowl of greens for a fresh twist, add a few spoonfuls to a hearty wrap, or even use it as a taco filler. The options are endless."

—Carlee Hayes, RDN, CD

7) Honey Glazed Beet, Fresh Fig, and Roasted Kale Salad

Recommended by: Stephanie Etherington, RD, CD, CDCES 

a plate of Honey Glazed Beet, Fresh Fig, and Roasted Kale Salad

Ingredients

  • 8 small beets
  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • 2 tablespoons olive oil
  • 2 bunches dinosaur kale
  • 2 tablespoons olive oil
  • 2 dozen figs, quartered
  • 1 cup ricotta
  • Salt and pepper to taste

Why Stephanie Loves It

"Salads that include a touch of sweetness are my favorite, and this salad is almost too beautiful to eat. It’s a great choice to bring to your next barbeque or family gathering. This Honey Glazed Beet, Fresh Fig, and Roasted Kale Salad is one of my favorites. Pine nuts or pecans would be an excellent addition. Include a nice piece of wild-caught salmon, or enjoy it with grilled chicken for an extra protein boost."

—Stephanie Etherington, RD, CD, CDCES

8) Charred Corn Salad with Chili-Lime Shrimp 

Recommended by: Molly Downey, RDN, LDN

a plate of Charred Corn Salad with Chili-Lime Shrimp

Ingredients

For the salad:

  • 16-20 cleaned and deveined shrimp 
  • 1 ear white corn
  • 1 cup halved grape tomatoes 
  • 1 diced avocado 
  • 10 ounces baby arugula
  • Cotija to garnish

For the cilantro dressing:

  • 1 jalapeño
  • 1 cup cilantro
  • 3 tablespoons olive oil
  • 1/4 cup plain Greek yogurt
  • 2 cloves garlic
  • 2 tablespoons lime juice
  • 1/2 teaspoon honey
  • 1/4 teaspoon salt

For the marinade:

  • Juice and zest of 1 lime
  • 1 teaspoon honey
  • 1 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Why Molly Loves It

 "This is one of my favorite warm weather salad recipes. It’s easy to season up the shrimp and add it to the grill for a nice smoky flavor. It does not require much time/effort and provides an excellent weeknight meal with minimal ingredients."

—Molly Downey, RDN, LDN

9) Cowboy Caviar

Recommended by: Victoria Eaton RDN, LDN, IFNCP

a plate of Cowboy Caviar

Ingredients

For the salad:

  • 3 Roma tomatoes seeds removed, diced
  • 2 diced avocados 
  • ⅓ cup diced red onion 
  • 15 ounces rinsed and drained black beans 
  • 15 ounces rinsed and drained black-eyed peas 
  • 1 ½ cups frozen, thawed sweet corn  
  • 1 diced bell pepper diced
  • 1 diced, seedless jalapeno pepper 
  • ⅓ cup finely chopped cilantro

For the dressing:

  • ⅓ cup olive oil
  • 2 tablespoons lime juice 
  • 2 tablespoons red wine vinegar
  • 1 teaspoon sugar
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon garlic powder
  • Tortilla chips 

Why Victoria Loves It

"I’m a big fan of lettuce-less salads. Cowboy Caviar falls into my “favorite salads” category. It’s traditionally used as an entertaining dip, but I like to pair it with baked salmon or shredded chicken for an easy, fiber-rich, filling bean salad."

—Victoria Eaton RDN, LDN, IFNCP 

Engage with Your Blood Glucose Levels with Nutrisense

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.

With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.

When you join the program, our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.

Click here to listen to the podcast.
Listen to the full podcast:
NutriSense Dietitians Recommend: Tasty, Nutritious Salads You'll Love
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Triglycerides and Blood Glucose [+Tips to Lower Triglyceride Levels]
Triglycerides and Blood Glucose [+Tips to Lower Triglyceride Levels]

Learn everything you need to know about the relationship between triglycerides levels and blood glucose.


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7
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Tips and Tricks for Staying Healthy in the Summer
Tips and Tricks for Staying Healthy in the Summer

If you're gearing up to travel or spend more time outdoors this summer, here are a few tips to help you stay safe and hydrated in the sun.

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7
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Tips for a Healthy, Happy Purim
Tips for a Healthy, Happy Purim

Purim, a joyous occasion celebrated around March or April every year, is just around the corner! Read on to learn more about the holiday and the delicious foods that accompany it.

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5
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Thoughtful Valentine's Day Gift Ideas from NutriSense Dietitians
Thoughtful Valentine's Day Gift Ideas from NutriSense Dietitians

Still haven't settled on the perfect gift for your Valentine this year? Take a look at our Nutrition Team's favorites for some thoughtful ideas.

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10
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The Warning Signs of Nerve Damage You Should Watch Out For
The Warning Signs of Nerve Damage You Should Watch Out For

Because nerve damage can have many silent symptoms, it often goes undiagnosed in the early stages. Read on to learn more about what causes nerve damage and some warning signs to watch out for.

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7
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The Ultimate Guide to Fiber and its Effect on Metabolic Health
The Ultimate Guide to Fiber and its Effect on Metabolic Health

Ready to learn all about fiber beyond just the basics? In this post, we dive deep into the different kinds of fiber and health benefits of each. From functional fiber to fermentation, we break down all the jargon into a layman's language.

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8
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The Relationship Between Cardio and Blood Sugar
The Relationship Between Cardio and Blood Sugar

Did you know that cardio can help you lose weight as well as optimize your health and blood glucose? Here's everything you need to know about cardio and its relationship with blood sugar.

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7
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The Side Effects of Unhealthy Weight Loss
The Side Effects of Unhealthy Weight Loss

Find out what unhealthy weight loss is and learn more about its side effects and what you can do to prevent them.

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6
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The Relationship Between Low Blood Sugar and High Blood Pressure
The Relationship Between Low Blood Sugar and High Blood Pressure

Learn about the warning signs of low blood sugar and the relationship it has on blood pressure.

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10
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The Positive Impact Weight Lifting Has on Blood Sugar
The Positive Impact Weight Lifting Has on Blood Sugar

Here is everything you need to know about the relationship between weight lifting and blood sugar.

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7
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The Relationship Between Cholesterol and Blood Sugar
The Relationship Between Cholesterol and Blood Sugar

Cholesterol plays a very important role in the human body, contributing to the structure of the cells, helping with vitamin D synthesis, and also promoting the production of steroid and sex hormones, like cortisol, aldosterone, testosterone, and estrogen. But how exactly is cholesterol connected to blood glucose levels?

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8
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The Link Between Sleep Apnea and Diabetes
The Link Between Sleep Apnea and Diabetes

NutriSense dietitian Katrina Larsen, MS, RD,N, LD, CDCES discusses the risk factors for sleep apnea and how this disorder is linked to other health conditions.

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5
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The Paleo Diet and Blood Glucose Levels
The Paleo Diet and Blood Glucose Levels

The premise of the paleo diet is that the body can handle a mix of meats, fruits and vegetables, eggs, fish, and complex carbohydrates better than processed meats, refined fats, grains and simple carbohydrates because it evolved to eat the first category as hunter-gatherers.

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8
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The Health Benefits of Winter Squash
The Health Benefits of Winter Squash

A common ingredient in cozy winter recipes, winter squash is one of our favorite foods this time of year. Read on to learn more about how it can benefit your health.

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6
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The NutriSense Holiday Gift Guide: Stocking Stuffers We Love
The NutriSense Holiday Gift Guide: Stocking Stuffers We Love

Haven't finished your holiday shopping yet? Pick from this list of NutriSense-approved holiday gifts to find some great last-minute stocking stuffers for everyone on your list!

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8
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The NutriSense Holiday Gift Guide: Health-Focused Gifts They’ll Love
The NutriSense Holiday Gift Guide: Health-Focused Gifts They’ll Love

Still haven't bought all your holiday gifts this year? Don't worry—there's still time to find the perfect gift for everyone on your list. Read our guide for some great ideas!

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9
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The Link Between Inflammation and Blood Glucose
The Link Between Inflammation and Blood Glucose

Learn more about inflammation, how it affects blood glucose levels and what you can do to prevent and manage it.

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9
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The Health Benefits of Adding Fermented Foods to Your Diet
The Health Benefits of Adding Fermented Foods to Your Diet

Fermented foods have a range of health benefits. Read on to learn more about what they are and why you should be adding them to your diet.

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9
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The Health Benefits of Potatoes, Yams, and Sweet Potatoes
The Health Benefits of Potatoes, Yams, and Sweet Potatoes

Potatoes, yams, and sweet potatoes are similar in usage, but pretty distinct in taste, texture, appearance, and even nutritional content! Read on to find out more about each one.

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8
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The Health Benefits of Living With Pets
The Health Benefits of Living With Pets

Did you know that living with a pet can do more than just put a smile on your face? Read on to learn all the ways living with pets improves your wellbeing.

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7
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The Health Benefits of Cooking With Herbs and Spices
The Health Benefits of Cooking With Herbs and Spices

Herbs and spices are a great way to add flavor to dishes, and also have a range of health benefits. Learn more about a few of our favorites.

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12
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The Health Benefits of Beans
The Health Benefits of Beans

Learn about the health benefits of beans and how they can help you live a healthier, longer life.

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6
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The Guide to Metabolic Diets: What Are They, Do They Work, And Who Should Try Them?
The Guide to Metabolic Diets: What Are They, Do They Work, And Who Should Try Them?

Review our guide to metabolic diets to help get a better understanding of what they are and whether they might be right for you.

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The Foods and Traditions of Kwanzaa
The Foods and Traditions of Kwanzaa

Learn about the traditions and nutrient-dense food commonly enjoyed during Kwanzaa. 

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9
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The Blood Sugar and Joint Pain Connection
The Blood Sugar and Joint Pain Connection

Have you ever wondered how your glucose levels might be connected to joint pain? We'll take a deep dive into this connection and share tips for reducing pain.

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10
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The Best Diet for Non-Diabetic Hypoglycemia
The Best Diet for Non-Diabetic Hypoglycemia

This article explores hypoglycemia in non-diabetics, how to manage symptoms through diet, and the advantages of glucose monitoring.

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6
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The Effect of Aging on Your Blood Glucose Levels
The Effect of Aging on Your Blood Glucose Levels

Take a look at how aging can affect your blood glucose levels.

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9
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The Best Diet to Increase Your Vitamin D Levels
The Best Diet to Increase Your Vitamin D Levels

Read on to learn more about vitamin D-rich foods and what you should include in your diet to make the most of this vitamin’s health benefits.

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10
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The Best Diet for Menstruation
The Best Diet for Menstruation

When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Read on to learn more about the best foods to add to your diet to help during that time of the month.

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8
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The Benefits and Risks of Popular Ayurvedic Herbs and Spices
The Benefits and Risks of Popular Ayurvedic Herbs and Spices

Ayurveda is an ancient Indian holistic healing system that dates back over 5,000 years. In the second installment of our series on the practice, review the benefits and risks associated with popular Ayurvedic herbs and spices.

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9
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The Beginner’s Guide to the Low FODMAP Diet
The Beginner’s Guide to the Low FODMAP Diet

In this article, we break down what a low FODMAP diet looks like for beginners, and its potential benefits and drawbacks for gastrointestinal health.

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8
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The 6 Worst Foods for Osteoporosis
The 6 Worst Foods for Osteoporosis

When it comes to bone health, good nutrition is absolutely critical. Read on to learn what osteoporosis is and why some foods may increase your risk of or worsen the condition.

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8
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Taking Mental Health Online: Tips & Tools for Self-Care
Taking Mental Health Online: Tips & Tools for Self-Care

Mental health has a significant impact on your overall health; here are tips, tools, and apps to improve your mental wellbeing.

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12
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Tea, Blood Sugar Levels and Your Health
Tea, Blood Sugar Levels and Your Health

Different types of tea have different benefits for your health. Learn more about a few popular types, and see how tea can help you maintain healthy blood sugar levels.

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14
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Summer Soup Recipes: An Expert Weighs in on 13 Healthy Soup Options
Summer Soup Recipes: An Expert Weighs in on 13 Healthy Soup Options

To help you make the most of the warmer weather, we asked Carlee Hayes, RDN, CD, and Nutrition Manager here at NutriSense, to share a few of her favorite summer soup recipes.