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Healthy Choices
16 High-Protein Snacks That Keep You Feeling Full Longer
These healthy, easy snacks are chock-full of satisfying protein and are easy to pack and take with you. Protein-rich snacks have staying power in your tummy, which can help keep you from overeating between meals.
Alyssa Langer and Sara Haas, RDNUpdated December 30, 2021
We all know the feeling: 3 p.m. hits, and you suddenly desperately need a snack to make it to the end of the workday, let alone dinner.
The vending machine is calling out to you. Its sodium-laden potato chips and sugary chocolate candy seem like a necessity right now. But what happens when you eat these snacks? They certainly satisfy your craving (temporarily), but then you're hungry again in an hour or so. And what kind of nutrition did they really provide? Not much.
Now is as great a time as any to set new snacking goals—to step away from processed, low-nutrient snacks and instead reach for nutrient-dense, protein-rich snacks that will keep you fuller longer.
Why Is Protein Important for a Snack?
Protein is a big focus for dieters and healthy eaters because when you include it in a meal or snack, it helps you feel satiated. And any food that can keep you feeling fuller, longer, gets a thumbs-up.
But, the truth is, we almost always get enough protein without even trying. In the U.S., the average woman eats about 73 grams per day, while the average man eats about 105 grams per day. Both of those amounts are higher than the recommended intakes (0.8 grams of protein per kilogram of body weight), and because our bodies don't store excess protein — it's broken down and excreted if the body doesn't need it — you shouldn't overemphasize eating protein in your daily diet.
Instead, the key is to distribute protein throughout the day and to focus on the type of protein sources you eat. We tend to load up on this macronutrient at dinner, but you may be better off incorporating protein into meals and snacks throughout your day. Doing so will help you remain fuller between meals, and your body will be able to more efficiently use the protein you give it.
Also, it's important to remember that many different sources of protein are out there. You don't just have to rely on a massive steak for dinner, or a deli-meat-loaded sandwich for lunch. Switch it up. You can get protein from nuts, fish, dairy, legumes and even whole grains-and all of these offer other nutritional benefits in addition to protein.
Instead of relying on protein powders and shakes full of ingredients you can't pronounce, opt for protein-rich, nutrient-dense whole foods that offer much more nutrition overall (vitamins, minerals, fiber, etc.). Making your own snacks, as opposed to relying on packaged snacks all the time, leaves you in control of the portion size and nutritional benefits. A small investment of time and effort on the front end will save you money and calories later on. These filling snacks each have 6 to 20 grams of protein (for reference, an egg has 6 grams of protein).
Our snack suggestions are also easy to prepare, completely packable, and can be carried with you-from the office to the ballpark.
1. DIY Trail Mix
What you need: 1 Tbsp. each whole almonds, pepitas, walnuts, dark chocolate chips, chopped dried apricot
Why it's a winner: The nuts and seeds not only provide a source of protein, but also offer fiber to keep you satisfied. Plus, the sweetness from dark chocolate chips and dried apricot makes midafternoon snacking feel like a treat. Calories in pre-made trail mixes add up fast, and it's too easy to grab a few handfuls from a bag. By making it at home yourself, you'll be able to control the calories while still getting a nice, heaping 1/4-cup portion.
Nutrition Facts
230 calories
6g protein
2. Yogurt Parfait
What you need: 1/2 cup plain nonfat Greek yogurt, 1/2 cup berries, 1/4 cup unsalted sliced almonds
Why it's a winner: Strained yogurts, like Greek-style and skyr, pack more protein compared to conventional varieties, and are thicker and creamier, too. Flavored yogurts can contain a surprising amount of added sugar. By combining Greek yogurt with fresh berries, you'll add just enough sweetness to offset the pleasing tang of the yogurt, without the added sugar. Unsalted sliced almonds add a great crunch and an additional source of plant protein.
Nutrition Facts
240 calories
17g protein
3. Veggies & Hummus
What you need: 2 sticks celery, 2 carrots and 1/3 cup hummus
Why it's a winner: Every opportunity to sneak in veggies is a good one, especially since less than 10% of adults eat enough. The veggies offer fiber and a satisfying crunch, while the hummus (made from blended chickpeas) provides the protein and some healthy fat in the olive oil and tahini. Plus, this is one snack that's really refreshing—the raw veggies are rich in water, so they're a bit hydrating, too. With some weekend prep (making the hummus, washing the veggies), you can have this snack out in a snap on weekdays.
Nutrition Facts
200 calories
8g protein
4. Hard-Boiled Eggs
What you need: 2 large eggs
Why it's a winner: Is there anything more simple and classic than hard-boiled eggs? There are so many ways to hard-boil an egg, and if you're unsure, our method ensures you get the perfect hard-boiled eggs every time. You can also find peeled, bagged hard-boiled eggs at some grocery stores. To jazz them up after peeling, sprinkle on some regular or fancy salt and fresh pepper or dab with your favorite hot sauce.
Nutrition Facts
140 calories
13g protein
5. Peanut Butter with Apple Slices
What you need: 2 Tbsp. peanut butter, 1 apple
Why it's a winner: There is hardly a more classic combination than apples and PB. Dipping apple slices into gooey peanut butter tastes like an absolute treat. And you can't go wrong nutrition-wise. Eating fresh apples is associated with a healthier heart. Folks who eat apples daily have a reduced risk of cardiovascular disease, lower blood pressure and total and LDL cholesterol, and less inflammation, research shows. When it comes to peanut butter, not only does it contain the perfect fill-you-up combination of protein and healthy fats, but consuming it regularly may also improve cognitive function, according to a randomized clinical trial (researchers credit polyphenols, plant compounds found in peanuts). Feel free to sub in any nut or seed butter of choice, but go for choices that are made with only nuts and possibly salt.
Nutrition Facts
290 calories
8g protein
6. String Cheese with Whole-Wheat Crackers
What you need: 1 low-fat string cheese, 8 crackers
Why it's a winner: The classic party food and after-school snack is back for your midafternoon bite. Going with whole-wheat crackers over those made with white flour provides more fiber and protein. String cheese is also perfectly portioned, as each piece is a 1-ounce serving and has about 7 grams of protein. (Pulling off individual strings also makes the cheesy goodness last longer.) The mozzarella cheese is also a good source of calcium, a mineral required for keeping bones strong.
Nutrition Facts
210 calories
10g protein
7. Cottage Cheese & Berries
What you need: 1/2 cup low-fat cottage cheese, 1/2 cup berries
Why it's a winner: When you're looking for a protein powerhouse, try cottage cheese. That may be why cottage cheese has been found to be just as satiating as eggs, according to past research. Cottage cheese is tangy, so topping a bowl off with a variety of berries (e.g., sliced strawberries, blueberries, blackberries) adds just enough sweetness, plus fiber and antioxidants that have cancer-protective properties.
Nutrition Facts
100 calories
14g protein
8. Edamame
What you need: 1 cup unsalted in-shell edamame
Why it's a winner: Edamame are young soybeans that you can pop out of the shell and eat. You can buy these at farmers' markets or in the refrigerated or frozen section of some grocery stores. To make, simply boil them in-shell on the stovetop or cook in the microwave. Toss with a bit of salt for flavor. Not only does a serving of edamame offer 20 grams of plant protein, but the soybeans are also an excellent source of fiber to benefit gut health and are a good source of iron to keep energy levels up.
Nutrition Facts:
200 calories
20g protein
9. Roasted Chickpeas
What you need: 1/2 cup chickpeas, 1 tsp. extra-virgin olive oil, seasoning of your choice
Why it's a winner: Roasted chickpeas are delightfully crunchy—and they're a more nutritionally dense substitute for chips (and with far less saturated fat). To make roasted chickpeas, rinse a can of chickpeas and pat them dry with a paper towel. Toss the chickpeas with extra-virgin olive oil and seasoning, such as salt and pepper, cumin or chili powder. Spread on a sheet pan and roast at 425°F until crunchy, about 30 to 45 minutes. Let cool, and then snack. Because you can use any seasoning or seasoning blend you enjoy, the chickpea customizations are endless.
Nutrition Facts
150 calories
6g protein
10. Smoothie
What you need: 1/2 cup nonfat plain Greek-style yogurt, 1/4 cup low-fat milk, 2 cups unsweetened frozen fruit, 1 Tbsp. almond butter
Why it's a winner: Whirling up a smoothie doesn't have to be complicated. This is the perfect formula for a simple smoothie that's a hit every time. By using plain strained yogurt, unsweetened frozen fruit and natural nut butter, you'll create a sip that's not only high in protein, but has zero added sugar. Feel free to use any frozen fruit you have on hand, and freeze leftover fruit that's almost past its prime for future smoothies, too.
Nutrition Facts:
300 calories
20g protein
11. Waffle with Toppings
What you need: 1 toasted Kodiak Cakes Blueberry Power Waffle, 1 Tbsp. peanut butter, ¼ cup blueberries, 2 tsp. hemp seeds
Why it's a winner: Waffles aren't just for breakfast anymore. Kodiak waffles are particularly high in protein because, along with 100% whole-grain wheat and oat flours, these waffles are also made with whey protein. Slathering PB on top with blueberries makes for a fun twist on a PB&J-like treat. Hemp seeds add crunch and are also a source of heart-healthy omega-3 fatty acids.
Nutrition Facts
278 calories
12g protein
12. Cereal with Milk
What you need: ¾ cup Three Wishes Cinnamon Cereal, 1 cup low-fat milk
Why it's a winner: Some breakfast cereals are high in sugar, but Three Wishes is a grain-free, lower-sugar, higher-protein option compared to other varieties. So where does the protein come from? This cereal is made with chickpea and pea protein, plus monk fruit for sweetness. Pairing a higher-protein cereal with the protein found in milk delivers a quick and easy snack option that tops off at an impressive 16 grams of satiating protein.
Nutrition Facts
222 calories
16g protein
13. Black Bean & Cheese Tortilla
What you need: ½ cup refried black beans, 1 corn tortilla, ¼ cup shredded Cheddar cheese
Why it's a winner: This is the perfect snack for a "non-snack-y" person because it feels pretty substantial. And beans are one of the healthiest things you can add to your diet if you're not eating enough of them. Research shows that beans pack certain plant compounds that can improve blood cholesterol, help with blood sugar management, improve heart health and reduce inflammation. They're also a source of resistant starch, which supports a healthy gut microbiome. Choosing a corn tortilla is key here, as they contain far fewer calories than flour varieties, which tend to be much larger in size. Heat up your tortilla in the microwave or char it a bit on the stovetop before topping with beans and cheese.
Nutrition Facts
276 calories
14g protein
14. Hard-Boiled Egg with Hummus & Crackers
What you need: 1 hard-boiled egg, 2 Tbsp. hummus, 12 Mary's Gone Crackers Super Seed Crackers
Why it's a winner: A hard-boiled egg is great, but sometimes you need a bit more to eat. That's why pairing an egg with hummus and crackers is a great idea. These crackers are made with brown rice and quinoa, plus a mixture of seeds, such as pumpkin and sunflower, which increases their protein and fiber. Hummus adds a bit more protein, too.
Nutrition Facts
277 calories
12g protein
15. Berries & Yogurt
What you need: 5-oz. container low-fat plain skyr, 1 cup blackberries
Why it's a winner: If you've been eating Greek yogurt, it's time to try skyr. The Icelandic yogurt is a type of strained yogurt with a thick and creamy texture. It's also higher in protein compared to conventional yogurt. Berries, such as blackberries, happen to offer an excellent amount of fiber; 1 cup of blackberries has nearly 7 grams of fiber.
Nutrition Facts
162 calories
16g protein
16. Salad
What you need: 1 cup spinach, ¼ sliced avocado, 3 Tbsp. pumpkin seeds, 1 Tbsp. Gotham Greens Green Goddess Dressing
Why it's a winner: Who says a salad can't be a snack? While most people save them for dinner or lunch, eating them between meals is a stellar way to add more vegetables into your day. Spinach, avocado and pumpkin seeds offer a dose of satisfying fiber, healthy fats and protein. A creamy dressing on top provides more fat that helps your body absorb the fat-soluble vitamins A, E and K in the spinach greens. Salad hack: Make sure to mix your salad in a larger bowl, so that each leaf can be coated in the delicious dressing, then add a sprinkle of salt and pepper on top.
Nutrition Facts
279 calories
11g protein
Parts of this article originally appeared in EatingWell Magazine, January/February 2022.
Fresh Sweet Corn Salad
We love fresh summer corn when it's in season, but frozen corn makes a great year-round substitute in this quick and easy side dish.
Diabetic Living Magazine
Ingredients
- 4 medium ears fresh corn, husked, or 10 oz. frozen whole-kernel corn, thawed
- 1 teaspoon olive oil
- 1 cup thin strips orange bell pepper
- 1 cup thinly sliced red onion
- ½ teaspoon kosher salt
- ¼ teaspoon ground pepper
- Step 1
- Step 2
- Step 3
Nutrition Facts
Serving Size:
3/4 cup
Per Serving:
104 calories; protein 3g; carbohydrates 21g; dietary fiber 3g; sugars 8g; sodium 155mg.
Exchanges:
1 starch, 1 vegetabl
- 2 tablespoons thinly sliced fresh basil for garnish
Great Ways to Save
Whip inflation like it’s 1974: Squeeze $2 out of $1 with creative frugality
by Beth Braverman and David Schiff, AARP, July 1, 2022
Groceries
Fact: Grocery prices have gone up 10 percent in the past year, the largest annual rise in 40 years, according to the USDA.
1. Use ground chicken in your chili. Beef and veal prices rose the most of main food groups this year, at 16 percent. Fresh poultry increased less — and it was much cheaper to begin with.
2. Plan this Friday for next Tuesday. A proven way to contain grocery costs is to plan out the week’s meals and to buy food from a shopping list based solely on that plan. Friday is a great day for planning, as many stores post their week’s discounts and deals that day or the day before.
3. Search before you shop. Flipp is a free phone app that consolidates retail circulars. This makes it a snap to compare your shopping list to circulars from your local supermarkets to determine which store’s virtual coupons will save you the most money. You can also use the app to generate your shopping list.
4. Make Thursday a “pantry cooking” night. Americans throw away 30 to 40 percent of our food supply, often because it goes uneaten until it’s no longer edible. The antidote: Cook at least one meal a week based entirely on foods lingering in your refrigerator or pantry.
5. Have an “eat me first” spot in your fridge. Designate a shelf or bin in your fridge for all of the leftover food bits (think nubs of cheese, a half serving of pasta,a lemon wedge) or overly ripe foodstuffs that should be eaten before fresher items.
6. Yes, order online. What you might lose in delivery costs often is more than made up by avoiding impulse purchases when browsing a store. The trick: Lower your delivery costs. Look for coupons at sites like CouponFollow.com to find deals, such as $20 off your first order at Vons, 15 percent off Kroger grocery shipments, and $10 off your first delivery of $20 at Instacart.
7. Pay with the right card. Many credit cards offer cash back today, but the amounts often vary by category. Search the Internet for cards that offer the most cash back for groceries; you might find a card that will give you 5 percent back on food purchases. Websites like CardRates and NerdWallet let you compare your card with others.
8. Double up with cash-back apps. With services like FetchRewards, Coupons.com or Ibotta, your grocery purchases earn points toward gift cards for various shopping options such as Amazon, Target and Walmart. Fetch Rewards, for example, has a section where you can see which brands will get you the most points.
9. Go all-in on store brands. Many major grocery chains have greatly expanded their store-brand lines, and their reputation for quality has improved. Chains are highly secretive about who makes their products. But simply compare the ingredients list with name-brand versions to see how close they are. Store brands can run as much as 25 percent less than the name-brand version.
10. Use self-checkout. A study conducted by IHL Consulting Group reveals that people who used self-checkout spent less on impulse purchases. This is likely because shoppers are paying attention to what they’re buying, as well as the prices, when they're scanning goods themselves — rather than getting distracted by their phone or the magazine rack while a cashier does it for them.
For food gardeners
11. Focus on high-cost foods. Many of the most common garden vegetables — green peppers, zucchini, cucumbers — cost very little at the store come harvest time. Focus on edibles that routinely cost more at the store. That could include most fresh herbs; heirloom tomatoes; organic lettuces; and vegetables for ethnic or regional cuisines like Chinese choy, okra, tomatillos or Jerusalem artichokes.
12. Grow veggies that are easy to preserve or store. It’s a shame to find yourself with so many peppers or greens that you can’t even give them away before they rot or wilt. Tomatoes can be canned; beans can be canned, pickled or frozen. Plant some pickling cukes. Butternut and other winter squashes will last until spring in a cool, dry place.
13. Plant edible perennials. Many herbs and spices — among them garlic, rosemary, thyme and oregano — will grow back year after year, making them a great value. Plus, they are often easy to grow because deer and other critters won’t eat them. Several of these also do great in pots outside the kitchen door, so you don’t even need a garden.
14. Hold a seed swap. Unless you have a truly large garden, it is rare to use up a full packet of seeds. And it's always best to plant seeds the same year you purchased them, rather than storing them for future seasons. The solution: Connect with neighbors or friends who garden, and coordinate your seed-buying — with the goal of sharing packets and cutting costs.
Car Costs
Fact: A gallon of gas in the U.S. averaged just over $3 in May 2021. One year later, it had increased to over $4.50.
15. Brake less, coast more. Think of driving this way: Everytime you brake, you waste the gas you just used to get to your current speed. The more you can coast or avoid the surging and slowing of crowded traffic, the higher your gas mileage will be. Get in the habit of accelerating gently, coasting toward red lights and stop signs, and trying to use the brake a little less. A secondary benefit: You’ll be driving more safely, which could save insurance dollars and perhaps collision repairs.
16. Choose a different tire. New tires can actually lower gas mileage because more rubber literally meets the road. If getting better gas mileage is important to you, consider shopping for what the industry calls low rolling resistance tires, which are manufactured to lessen the friction of the tire against the road; some estimates suggest they can improve fuel economy by 4 to 11 percent. Be sure to check their safety ratings for snow and rain, but their reputations are generally good.
17. Sell your car privately. Due to current demand for used cars — especially older, high mileage vehicles — a private sale is likely to fetch more for your car than a dealer might pay in a trade-in deal. If you are buying a new car, negotiate that price independent of the trade-in; only after the deal is done should you let them bid on your old car. That way you’ll know what the dealer is really offering.
18. Yes, really, consider an EV. Most major carmakers offer electric vehicles now, meaning prices are coming down while gas prices are going up. Increasingly, buying an electric vehicle is likely to make economic sense. Currently, if you drive 12,000 miles a year, you can probably expect to break even in about two to three years, versus a similar gas model. Public charging stations charge about twice what it costs to charge at home, so you’ll save more if you drive mostly within the car’s charge range. Apps are available to tell you where to find free public charging stations.
19. Check gas prices by phone. Several phone apps are available to give you the current cost of gas in the area where you’re driving. For example, search “gas” on the Waze app, type “Geico gas” into your browser for the same result, or check the GasBuddy app.
20. Ignore that oil-change sticker. Most oil-change shops slap a sticker on your windshield summoning you back in 3,000 miles. Check your owner’s manual. Many newer cars use a synthetic oil that needs changing far less frequently than older cars.
21. Skip oil additives, unless …The oil in your engine already contains additives designed to prolong the engine’s life. So if your car is running well, aftermarket additives won’t make it last longer. An older car with high mileage may be the exception: Ask your mechanic whether additives could squeeze more miles out of the car.
Travel
Fact: Airline ticket prices jumped 18.6 percent just in the month of April, according to the consumer price index.
22. Rule No. 1: Go off-season. Long walks on a deserted beach. Great restaurants without a reservation. No traffic jams. Off-season travel is not only cheaper, but it can be more relaxing than fighting in-season crowds. For Example, a two-bedroom oceanfront condo on the Outer Banks of North Carolina is $200 per night in April, but the cost shoots up to $300 per night in June.
23. Have your weekends on Wednesdays and Thursdays. Most resorts and inns offer lower rates on weekdays than weekends, so you can save more by going midweek. Some resorts offer better prices on Sunday-through-Thursday packages.
24. Choose no-car-needed vacations. Car-rental companies depleted their fleets during the COVID-19 pandemic, and now they are struggling to replenish due to a shortage of semiconductor chips. As a result, rental fees have soared beyond the inflation rate. Fly into cities that have good public transportation, such as San Francisco, New York, Chicago or Boston. If you are looking for a more secluded getaway, go to a mostly car-free island such as Mackinac Island, Michigan, or Catalina Island, California.
25. Save on airfare and hotels. Check out fares to airports that are an hour or two from the ones closest to your destination. If you can save, say, $100 per person and will be renting a car anyway, it might be worth the extra time and gas. Book hotels last minute, if you can. For example, if you’re planning a road trip and you’re flexible about where to stay, you’ll save an average of 13 percent by booking two weeks in advance rather than four months out, a NerdWallet study reveals.
26. Don’t pay resort fees. About 40 percent of luxury hotels now charge these fees for facilities like pools or concierge services, which average about $25 per night. Look for lodging without the extra charge at ResortFeeChecker.com. Another tactic to avoid these fees: Book with hotel loyalty points. HiltonHonors and World of Hyatt are among the loyalty programs that often waive resort fees.
Entertainment
Fact: A leading movie theater chain announced surge pricing of an extra $1 to $1.50 for tickets to its spring blockbuster.
27. Party early. You could save around 35 percent on food and 20 percent on drinks by dining during happy hour rather than peak dinner hours or later. Check your neighborhood establishments to find out when they host happy hour, or use a site like Happable.com to get details on happy hour deals at local chain restaurants.
28. Take advantage of credit card discounts. In addition to cash back on dining purchases, many credit card issuers offer special deals to cardholders. Check the Entertainment Perks Section of your card’s website to find offers for concert tickets, restaurants and sporting events.
29. Monitor discount ticket apps and websites. Several Digital businesses offer theater, concert, comedy club and other cultural event tickets at big discounts, and are worth monitoring. They include TodayTix, Goldstar and Groupon. The latter also has discounts for activities like bowling and escape rooms, as well as restaurant deals.
Make it yourself
Here are six household items typically bought at the store that you can make yourself for a fraction of the price.
30. Window cleaner. Put 2 cups water, half a cup distilled vinegar and 10 drops of any essential oil (lemon smells nice) in a spray bottle. Shake before using.
31. Oven cleaner. Mix 2 cups baking soda and . cup water to create a spreadable paste.Scrape off the sides and bottom of your oven with a wooden spatula, then spread the paste. Leave overnight, then clean with a sponge.
32. Garden fertilizer. If you are replacing the water in a fish tank, spread the old water on your garden. Or fill a 5-gallon bucket with weeds, cover with water — and a lid — and leave for a few weeks. Use the water on your plants.
33. Campfire starters. Stuff wads of dryer lint into paper egg cartons. Break up leftover candle ends; melt over low heat. Pour the wax over the lint and let cool. Then cut the carton compartments apart. To start your fire, justset one piece under kindling and light with a match.
34. Mouthwash. Put six sage leaves in a bottle. Dissolve 1 teaspoon Himalayan salt or Celtic sea salt in 5 ounces of boiling water and pour over the leaves. Use daily after brushing teeth.
35. Bath oil. Add a few drops of your favorite perfume or cologne to 1/4 cup baby oil, shake it up in a small jar and add it to your bath.
Energy Costs
Fact: Energy costs rose 30.3 percent between April 2021 and April 2022, according to the consumer price index.
36. Install motion detectors. These sensors can be connected to lights, fans or any other electrical device. They’ll save energy dollars by automatically turning on the electrical device when you enter a room or area of your property, and then they’ll turn the device off when you leave. They can also make your home more secure by turning on exterior lights if there is an intruder.
37. Match pans to burners. For energy-efficient stovetop cooking, be sure to use the burner that most closely matches the diameter of the pot or pan you are using. It’s a simple way to savearound $36 a year if you use an electric range, or $18 annually for a gas stove.
38. Keep your stovetop shiny. When the metal pans that surround burners on older stovetops become blackened from charred spillover, they absorb heat. When they are clean and shiny, they reflect heat and require less energy to cook food.
39. Bake in the toaster oven. If the dish you are making will fit in your toaster oven, cook it in there. It could slash the energy cost of cooking that dish by more than half over a full-size electric oven. You’ll save time, too, because a toaster oven preheats much faster than a full-size oven.
40. Install a tankless water heater. The next time your water heater quits, replace it with a tankless heater that costs about the same but is likely to last more than 20 years, as opposed to the 10- to 15-year life expectancy of a tank heater. Plus, tankless models are 24 to 34 percent more energy efficient. Tankless heaters can't meet the demand of large households, but they’re perfect for empty nesters.
41. Banish power vampires. The modern home has lots of devices that suck electricity even when turned off, costing an average of $100 per year, according to the Department of Energy. Chargers for phones, tablets and other cordless devices drink juice even when they are not charging anything — so unplug them. Likewise, turn off or unplug televisions, computers, cable boxes and game consoles — anything with a little indicator light.
42. Cover your windows. Homes lose about 30 percent of their heating energy through windows in the winter, and 76 percent of sunlight that falls on double-pane windows become heat in the summer. Consider blackout curtains.
43. Upgrade to LED lighting. You can cut the amount of energy used by your light bulbs by up to 90 percent by switching to light-emitting diodes (LEDs) from traditional incandescent bulbs. LEDs also last 25 times longer, meaning you won't spend as much on new bulbs over time.
44. Get all rebates and tax credits. States and some municipalities offer incentives for everything from installing solar panels to buying an electric car or upgrading your home appliances. Check your eligibility at dsireusa.org.
45. Get help paying for improvements. The Low Income Home Energy Assistance Program may provide funding to help you pay for weatherization and energy-related home repairs. Find out if you qualify by visiting your state’s LIHEAP website or calling 866-674-6327 toll-free.
Phones
Fact: Average Americans will spend the equivalent of 44 days on their phones in 2022, according to a survey by Reviews.org.
46. Ditch the unlimited data. If you spend a lot of time at home or in other places that have free Wi-Fi (find hot spots using the Wi-Fi Finder app), you may not need to pay for a pricey unlimited data plan.
47. Buy a smaller phone. If you’re not watching many videos or using your phone for work, you may not need a 6-inch-plus screen. You’ll save by going with a smaller device. The 6.1-inch iPhone 13 starts at $799, while the 5.4-inch iPhone 13 mini costs $100 less.
48. Switch to auto pay. Some providers, including Verizon and AT&T, give users discounts for setting up automatic payments. Bonus: You’ll never get hit with a late fee again.
49. Join forces. They’re called family plans, but you need not be family to share a nicely discounted multiuser plan. The issue: Only one person “owns” the account. So set up recurring payments to the person responsible for the bill to ensure everyone’s paying their share.
50. Get a prepaid plan. These plans are cheaper than the standard “pay-after-the-month’s-charges-get-tallied” plan, and they almost never require a contract. But they tend to have fewer perks. Verizon Wireless’ postpaid plan, for example, includes free six-month subscriptions to Apple Music and Disney+ for $10 more than its prepaid plan. Also, some prepaid plans will slow data speed more often than postpaid ones.
51. Pass on phone insurance. Between the substantial monthly fees, often-large deductibles and hidden clauses (for example, what type of phone they get to replace your device with), most experts say these are not a great value.
30 Best Books to Add to Your 2022 Summer Reading List
Sarah Jinee Park Reader’s Digest Updated: Jun. 30, 2022
Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Ratings and prices are accurate and items are in stock as of time of publication
Set that out-of-office message and escape into new worlds with the best summer reads for all types of bookworms.Summer reading lists have a certain nostalgic magic to them. They hearken back to days when getting lost in literature stretched summer break just a bit longer. Even now, with year-round work and too-short vacations, the best summer reads bring endless possibilities and excitement. And the variety of genres means there’s something for everyone.
That’s why we’ve compiled a list of the must-read books of summer. With travel picking up and more outdoor spaces (aka ideal reading spots) open, it’s the perfect time to devour some of the best summer reads ever written. These books are critically acclaimed and well-reviewed best sellers. And many were chosen by Reader’s Digest editors and readers like you. Here, you’ll find the best books of all time, fiction books, beach reads, fantasy novels, romance novels, mystery books, historical fiction, and more.
So shake out that beach towel, lay it on an empty stretch of sand or your freshly mowed lawn, grab a glass of pink lemonade, and get lost in worlds and words that’ll bring wonder to your summer. You might not have a monthslong school vacation to lounge around with some good books, but that shouldn’t stop you from tackling this grown-up summer reading list in your free time.
For more book trivia and inside info on authors and books news, follow the Reader’s Digest Select Editions page on Facebook.
This A.I.C.R. report offers the latest science-based information about a few very real risk factors and clears up some common cancer myths and misconceptions. If you want to learn more about any of the below topics, we urge you to find information from a reputable health agency or institution, like the National Cancer Institute or CDC’s Division of Cancer Prevention and Control.
Smoking
Smoking is the leading cause of premature, preventable death in the U.S., and it is the leading cause of cancer worldwide, causing almost six million deaths each year.
Ultraviolet radiation
Ultraviolet (UV) radiation comes from natural sources, such as the sun, and from artificial sources, such as tanning beds. Exposure to too much UV radiation causes the majority of skin cancer cases.
Immunity
The body relies on the immune system – a complex collection of molecules, proteins, cells, tissues, and organs – to protect it from foreign invaders such as bacteria and viruses. The immune system also protects the body against cancer by seeking out and destroying damaged cells before they can become cancerous.
Infections
Almost one-fifth of all cancers worldwide are caused by viral, bacterial, or parasitic infections.
Breast Implants
Most breast implants contain either saline (saltwater) or silicone gel. Some breast implants may leak into the surrounding breast tissue. Numerous studies have been conducted to find out whether leakage from silicone breast implants increases the risk of breast cancer.
Burned or Browned Foods
Burned or browned foods may contain acrylamide, a compound produced when some foods are cooked at high temperatures. It is a natural by-product of the cooking process.
Coffee
There is no strong evidence that coffee increases cancer risk, but there is strong evidence that coffee can reduce the risk of endometrial and liver cancer. The evidence on coffee consumption for several other common cancers shows protection or no effect.
Computer Screens
Computer screens and monitors emit electromagnetic radiation, but only at low levels that are considerably below the safe levels laid down by international recommendations. Studies have found no links between computer screens and risks to health.
Genetically Modified Foods
There is currently insufficient evidence to conclude that genetically modified foods – commonly known as GMOs – affect cancer risk.
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