When it comes to unhealthy protein, you'll still get some good-for-you nutrients like protein and zinc. However, the landmine with unhealthy options tends to be high in saturated fat and sodium which, regular consumption, can increase your risk for cardiovascular disease, type 2 diabetes, and certain forms of cancer. But not all unhealthy protein options are unhealthy for that reason.

Below you'll find 10 protein options that shouldn't be a regular part of your healthy eating plan. That doesn't mean you should avoid them at all costs—as all foods can fit into a healthy eating plan. But it does mean that you could select healthier versions of the food, or eat the real deal only once in a while. Take a look at the list below to find out how to enjoy your favorite "unhealthy" proteins in a healthy way. Read on, and for more, don't miss 13 Unhealthiest Carbs To Stay Away From.

Deli meats are a go-to easy lunch or dinner option, but it may be one you want to minimize in your healthy eating plan. One slice (33 grams) of bologna provides 92.7 calories, 2.44 g of saturated fat, and 455 milligrams of sodium. But when you're preparing your bologna sandwich, you use four, five, or even six (or more!) slices of this overly processed meat. If you're hitting the deli counter, sliced ham and turkey are better options that are lower in saturated fat. You can find lower sodium versions too at many markets.

RELATED: The 20 Best & Worst Deli Meats, According to Dietitians

Bratwurst is a beloved German sausage—but Bratwurst lovers beware! One link (85 grams) of pork Bratwurst provides 283 calories, 8.5 grams of saturated fat, and 719 milligrams of sodium. Once again, you're seeing overly processed meats resulting in products that are just too high in artery-clogging saturated fat and heart-harming sodium. If you're craving a Bratwurst, save it for a once-in-a-blue-moon treat.

According to Elizabeth Shaw, MS, RDN, CPT, national nutrition expert and author of the For Dummies Instant Pot Cookbook and Air Fryer Cookbook, "While I would never say any food is off limits (you can find a place for everything you truly enjoy in a balanced diet), I'd recommend limiting consumption of pork belly for in just a 3-ounce portion you'll get 242 calories and 7 grams of saturated fat." High intakes of saturated fat have been linked to cardiovascular disease and frequent consumption of foods high in saturated fat may put you at higher risk. If you enjoy pork belly Shaw recommends eating a smaller portion in conjunction with other nutrient-rich, high-fiber foods, like vegetables and beans.

Although they have become a national symbol of baseball games, traditional hot dogs are brimming with saturated fat and calories. In addition, consuming processed meats like hot dogs on a regular basis can increase your risk of cardiovascular disease. One Hebrew National Hot Dog provides 25 grams of saturated fat and 480 milligrams sodium, which is 25% and 21% of the daily recommended maximums, respectively. Further, hot dogs contain nitrites and nitrates which have been linked to certain forms of cancer and some folks choose to avoid it. If you're craving a hot dog, there are many better-for-you brands made with lower-fat meats (like turkey and chicken) and are nitrite- and nitrate-free.

RELATED: 10 Unhealthiest Fast-Food Hot Dogs To Stay Away From Right Now

Four ounces of hard pork salami provides 460 calories, 13.4 grams of saturated fat, and 2,550 milligrams of sodium. That's 61% of the daily recommended maximum of saturated fat and 111% of the daily recommended maximum of sodium! If you're really craving some hard salami, minimize portions to one ounce and enjoy it on occasion.

The Food and Drug Administration (FDA) recommends eating 8 ounces of seafood weekly. "As much as I want people to consume seafood at least twice a week to reap the omega-3 fatty acid benefits, I also want people to use caution when selecting their seafood choices as not all are created equal," explains Shaw. For example, swordfish is one of the highest mercury choices of seafood with 0.995 ppm. The FDA recommends that pregnant or breastfeeding women should consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury. "Consuming high levels of mercury may have adverse health effects and may affect the brain. This has raised concerns over mercury intakes and disease states such as Parkinson's, Alzehemiers, and anxiety," Shaw says. "Instead of neglecting seafood altogether, choose lower mercury options like salmon or shrimp."

RELATED: The 12 Healthiest Fish You Should Be Eating—and 3 to Avoid

Whether it's sausages, burgers, or other plant-based "meat" replacements, if you look at some of the nutrition facts panels it's anything but healthy. Some of these plant-based options are very high in sodium and shouldn't be an everyday choice in your healthy eating plan. If you enjoy plant-based "meat" replacements, read the nutrition facts panel to make sure it's still a healthy choice.

RELATED: Are Plant-based Meat Alternatives Really Healthier Than Meat?

Three ounces of sliced beef and pork pepperoni provide 428 calories, 15 grams of saturated fat, and 1,340 milligrams of sodium. Most also contain nitrites and nitrates, which are used to help increase shelf-life and minimize microbial growth. However, as mentioned above, regular consumption of foods containing nitrites and nitrates may be linked to certain forms of cancer. If you're a pepperoni-lover, look for better-for-you choices that are lower in calories and saturated fat. There are also brands that sell nitrite- and nitrate-free if you choose.

One link (101 grams) of Italian pork sausage provides 293 calories, 8.71 grams of saturated fat, and 569 milligrams of sodium. Once again, this highly processed meat is an unhealthy protein that is higher in calories, saturated fat, and sodium than you really want on a regular basis. If you love sausage as part of your eating plan, there are many healthier options that are lower in these not-so-healthy nutrients that you can find on market shelves.

RELATED: 8 Sausage Brands Made With the Lowest Quality Ingredients

One of the unhealthiest proteins is Spam, and it's easy to see why once you know that 2 ounces of original Spam contain 180 calories, 6 grams of saturated fat, and 790 milligrams of sodium. Based on a 2,000-calorie diet that is 30% of saturated fat and 34% of sodium recommended maximum per day. Wan Na Chun, MPH, RD, CPT of One Pot Wellness explains that regular consumption of foods high in saturated fat and sodium can increase the risk of chronic diseases such as high blood pressure, heart disease, and stroke. If you are craving this shelf-stable option, Spam Lite is available with less fat, sodium, and calories.

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According to the 2020-2025 Dietary Guidelines for Americans, 85% of your food should come from healthy options like fruits, veggies, lean protein, whole grains, healthy fats, and dairy, but you do have 15% discretionary calories. For added sugars, it's recommended to cap it at 10% of total calories (that's 200 calories based on a 2,000-calorie diet). Saturated fat can also be an issue, but you do have some wiggle room, and the Dietary Guidelines recommend no more than 10% of total calories from saturated fat.

The healthier baked goods options below are all reasonable in terms of calories and can fit into a healthy eating plan. This doesn't mean you should have them regularly or eat many of them at a time. It's a one-and-done thing to help satisfy cravings. I recommend reading the list to become aware of the best fast foods to go to when a baked good craving strikes.

Read on, and for more healthy dining out tips, check out The #1 Unhealthiest Breakfast at 14 Major Restaurant Chains.

This smaller-sized scone is perfect if you're craving something sweet. The reasonable amount of calories (only 130) can fit into a healthy eating plan.

RELATED: 7 Coffee Chains That Serve the Best Food

Wendy's Oatmeal Bar is made with whole oats, sweet blueberries, and tart cranberries and is a top pick for Lauren Manaker MS, RDN, LD. The calories are within reasonable limits for a snack. Plus, it "provides four grams of fiber and 10% of the daily value (DV) of iron, helping contribute to people's nutritional needs," explains Manaker.

As a registered dietitian, I'm always looking for a good chocolate chip cookie, but most have hundreds of calories! When I'm craving this indulgence, I opt for this smaller portioned cookie from McDonald's for 170 calories. It's certainly not a healthy food per se, but I can fit it into a healthy eating plan on occasion.

RELATED: 12 Unhealthiest McDonald's Burgers of All Time—Ranked from Bad to Worse

Baked goods on a stick tend to be a good option because you usually can't fit too much food on that stick! This mini-sized strawberry cheesecake from White Castle is perfect for your cheesecake cravings, as it has a fraction of the calories compared to a slice of cheesecake.

Instead of starting your day with a high-calorie muffin or other pastry, registered dietitian nutritionist and author, Malina Malkani, MS, RDN, CDN, recommends choosing this bagel flat from Panera. "It offers a quick, convenient way to start the day with a sensibly portioned whole grain breakfast," says Malkani. "Made primarily with sprouted whole grain flour, white whole wheat flour, and rolled oats, it provides a balanced three grams of fiber and seven grams of protein in only about 180 calories, and it tastes amazing with any of Panera's available spreads."

RELATED: 10 Best & Worst Burger King Burgers, According to a Dietitian

Fast-food joints are known for their "grab and go," small-sized apple pies. If you're having a nostalgic moment and are craving one, stop by Popeyes. At 240 calories, it's a doable once-in-a-while choice, plus you'll also get in a bit of fruit. And yes, it is fried— but the Dietary Guidelines do give you some wiggle room and it's not an everyday treat.

This baked good is a better-for-you option, as "It is nutrient-rich, low in fat and sugar, made with natural ingredients, and packed with essential nutrients and gut-friendly properties," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness. "The fermentation process for sourdough bread can lead to an increased number of prebiotic- and probiotic-like properties, which help improve gut health."

RELATED: 10 Unhealthiest Wendy's Orders, According to Dietitians

This mini cake on a stick is perfect when that sweet craving hits. With 140 calories, it is a reasonable choice for dessert. And yes, it has added sugar, but the Dietary Guidelines recommend no more than 10% of total calories come from added sugar and this certainly fits within those limits.

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When you're looking to order a healthy fast-food burger, the burger should have a reasonable amount of calories, and you can find several options in the 200 to 300 range on the Wendy's menu. But that's not the end of your plate. What sides you choose to pair with your burger makes a big difference. Although fast-food french fries are what you're "supposed" to get with your burger, it's important to remember that they are fried and will add even more calories and sodium to your plate. Instead, share a small fries and order the apple slices or a salad to split at the table so you can get those important fruits and veggies that 85%-90% of Americans are missing out on.

Below you'll find a list of Wendy's burgers that just go way overboard in calories, saturated fat, sodium, and even protein. You'll also find a list of five better-for-you choices that are perfect for those days you're craving a burger. Peruse the lists below so the next time you hit up a Wendy's you'll know the healthier options you can order. Read on, and for more healthy picks, don't miss The Wendy's Breakfast Menu—Ranked by Nutrition!

The 5 worst burgers at Wendy's

"A Baconator burger has 1,010 calories and 66 grams of fat, which is significantly higher than the recommended daily intake for an average adult," explains Wan Na Chun, MPH, RD, CPT owner of One Pot Wellness. "Consuming high amounts of calories and fat—especially saturated fat—can lead to health problems such as obesity, heart disease, and high cholesterol.

According to Joanna Ayalloore, MD, RD, owner of Nutrition Kept Simple, "One burger contains a whopping 1,204 calories, 33 grams of saturated fat, and 6,000 milligrams of sodium." Ayalloore continues by explaining that the high saturated fat and sodium profile exceeds the limit for someone following a 2,000-calorie diet by 150-250%. If you're eating this burger weekly, it can certainly increase your risk of developing heart disease.

"The Loaded Nacho Triple Cheeseburger at Wendy's stands out as one of the unhealthiest burger choices due to its excessive saturated fat content from the triple cheese, bacon, and the additional saturated fats found in the nacho cheese sauce," explains Sharon McCaskill, RDN, founder of The Helpful GF. "Combined with the high sodium content from the seasoned beef, crispy tortilla strips, and cheese sauce, this burger is a prime example of a fast-food item that lacks balance and nutritional quality."

Anytime there is more than one burger, you'll see both the artery-clogging saturated fat and sodium skyrocket. This is exactly what you see here—the saturated fat is 163% of the recommended daily max, while the sodium content is 77% of the recommended daily max. The protein also skyrockets, but it's just too much! Your body efficiently uses about 20-30 grams of protein during one meal and the 75 grams of protein needs to be divided throughout the day (from better choices).

If you think any of the double burgers are healthy, think again. The worst is this Loaded Nacho Double Cheeseburger which provides 45% of your total daily calories (based on a 2,000-calorie diet), 118% of the recommended daily max of saturated fat, and 146% of the recommended daily max of sodium. For that many calories, you're lacking fruits and veggies which 85-90% of the US population do not get enough of on a daily basis, respectively.

The 5 best burgers at Wendy's

McCaskill calls out the Jr. Hamburger as one of the healthiest burger options due to its simplicity and lower calorie count. "With a single beef patty, lettuce, tomato, and a small bun, it offers a reasonable portion size, making it easier to manage caloric intake, while providing some protein and essential nutrients making it a better choice for those seeking a more balanced and calorie-conscious option,' explains McCaskill.

RELATED: 11 Healthiest Fast Food Burgers, According to Dietitians

Jessi Holden, MS, RDN culinary dietitian and owner of The Kitchen Invitation says the kiddos hamburger is your best choice because it provides 22 grams of protein and 3.5 grams of fiber. "The nutrient density will create longer-lasting satiety. I recommend customizing by adding onions, lettuce, and tomatoes for better nutritional value and pairing it with some vegetables or fruit," Holden adds.

The Jr. Cheeseburger has a few more calories, saturated fat, and sodium compared to the Jr. Hamburger because of the added cheese. If you're craving a cheeseburger this is certainly your healthier burger choice on the menu.

RELATED: 10 Ways to Lose Weight Without Giving Up Cheese

A bit higher on the calorie, total fat, saturated fat, and sodium—this smaller-sized deluxe burger is topped with beef, cheese, pickles, onions, tomatoes, lettuce, ketchup, and mayo. It certainly can be part of a healthy meal paired with fruit like apple bites or some salad (split a salad at the table).

If you need bacon on your cheeseburger, this junior-sized option is your best bet. It still has 8 grams of saturated fat (36% of your recommended daily max) and 650 milligrams of sodium (28% of your daily max). But as a once-in-a-while indulgence, this can certainly fit into your diet paired with the right foods—fruits and veggies!

RELATED: 10 Best & Worst Burger King Burgers, According to a Dietitian

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A few things to look for when selecting a healthy canned soup are the serving size, calories, saturated fat, and sodium:

• Serving size: The serving size is sometimes one can and sometimes a cup, so compare the volume you're getting.
• Calories: The calories can range from about 100 to 250 calories but look what you're getting for those calories. If you're getting whole grains, protein, and veggies for those calories, then that is a good use of the calories. However, if those calories are filled with creamy saturated fat calories or high-fat meats, it's probably not the best choice.
• Saturated fat: Saturated fat intake has been linked with an increased risk for heart disease—the creamier soups tend to have very high amounts and should be an indulgence versus a daily or weekly food on your menu.
• Sodium: As for sodium, food companies have lowered the amounts over the years, but some are just way too high.

Below you'll find 6 of the best soups to buy and 6 of the worst soups to minimize consumption of. When buying soups it's important to weigh the nutrients and where the calories are coming from in order to make the best choice for you. Read on, and for more, don't miss 12 Best & Worst Frozen Foods to Buy at Costco, According to Dietitians.

6 Best Canned Soups

"Packed with 24 grams of protein per pouch, this soup is made with quality ingredients like chicken, veggies, and beef gelatin (a rich source of the amino acid glycine," explains Lauren Manaker MS, RDN, LD registered dietitian, author of Fueling Male Fertility. "This soup is gluten-free, paleo-friendly, and totally delicious."

RELATED: 28 Best High-Protein Store-Bought Snacks

This plant-based vegan soup is made with simple ingredients including black beans and kale flavored with chili powder to give it a kick. It provides a whopping 21% of the daily recommended amount of fiber and is rather reasonable on the sodium compared to other brand options. Serve as a warming appetizer to a meal or pair with a salad or sandwich.

"Many ramen soups, while delish, are packed with sodium and are loaded with refined carbs," says Manaker. "Lotus Foods makes a ramen that contains 4 grams of fiber and a whopping 9 grams of protein." Plus, Manaker points out that this delicious soup is dairy-free, gluten-free, and vegan-friendly, which means it can fit into many diets.

"Amy's Organic Lentil Soup is a healthy option because it is made with organic ingredients, is low in sodium, and is high in protein and fiber," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness. With 12 grams of protein and 7 grams of fiber, Chun says this soup makes a filling and nutritious meal option when paired with a side of vegetables or an additional protein source.

RELATED: The 10 Healthiest Sources of Protein You Can Eat

Made with Italian peeled tomatoes, vegetables, and enriched pasta, this warming bowl of soup is a better-for-you option with only 100 calories, 11% the daily recommended fiber, and is saturated fat-free. Rao's soups are packed in shelf-stable jars, so you can store them in your pantry for quite some time.

Well Yes! soups are made with carefully selected and sourced ingredients like chicken meat with no antibiotics. The soups contain no artificial colors, flavors, ingredients or modified starches. The Roasted Chicken and Vegetable Soup is made with chicken carrots, sweet potatoes, pasta, corn, red peppers, and roasted garlic. It provides a reasonable amount of calories, 7 grams of protein, and is saturated fat-free per each 1 cup serving. It's a delicious way to up your veggies as an appetizer to a meal or paired with a salad or sandwich.

6 Worst Canned Soups

Progresso Rich & Hearty Broccoli Cheese with Bacon is just too rich in ingredients that push the saturated fat too high. Per each cup, you'll get 22% of your recommended daily amount of artery-clogging saturated fat—much of it coming from the cheese and bacon. Sodium is also on the higher end at 35% of your daily recommended max. If you're in the mood for a cheesy soup like this, you can find better-for-you recipes so you can better control the ingredients and take some time to make your own.

This creamy New England-style clam chowder is rather high in calories per serving. It also provides 17% of the recommended daily max of saturated fat and 33% of the recommended daily amount of sodium. If you're craving this soup, enjoy it once in a while but it shouldn't be a daily menu item.

RELATED: 9 Highest-Quality Canned Fish Brands

If you're looking for 100% plant-based or vegan choices, here's an example of why you should check the label before buying. The calories per serving for this plant-based soup is rather high for a soup compared to many other choices and the sodium is 45% the recommended daily amount and one of the highest around.

According to Chun, this soup "is a poor choice because it is high in calories, fat, and sodium, and contains many artificial ingredients. One serving of this soup contains 790 milligrams of sodium, which is over one-third of the recommended daily intake. "Consuming too much sodium can increase the risk of heart disease, as it can lead to high blood pressure and other risk factors," explains Chun. When choosing canned soups, Chun recommends looking for options that are low in sodium and free from artificial additives and preservatives.

Amy's has a ton of good-for-you soups, but this coconut-based soup is just too high in calories and saturated fat to be eaten often. Calories per serving is on the higher end and the saturated fat is 55% of the daily recommended max. The 2020-2025 Dietary Guidelines identifies coconut as a saturated fat and recommends limiting consumption of all saturated to no more than 10% of total daily calories. If you choose this soup, make it a once-in-a-while indulgence and opt for most any other Amy's soup instead.

RELATED: The Unhealthiest Canned Foods on the Planet

Zoup makes a variety of healthy options, but the bisque made with cream just isn't your best choice. The calories per cup are high and the saturated fat is 68% your recommended daily max. If you're trying to watch your calorie intake or are at risk of having high cholesterol or heart disease, opt for many of the other healthier options by this brand.

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Below you'll find six best desserts to look for on your next shopping trip to Costco. You'll find several healthier picks of packaged desserts, but don't forget that fruit also makes for a healthy dessert that can curb that sweet tooth.

We also listed the six worst desserts below, which are very high in calories, saturated fat, and/or added sugar (or all of the above!). Unless you're having a big party, there really is no need to purchase these less-than-healthy options that will sit around in your home staring you in the face. So get reading these best and worst picks so you can know what to choose and what to avoid on your next trip to Costco. Read on, and for more, don't miss 12 Best & Worst Frozen Foods to Buy at Costco, According to Dietitians.

Best Desserts at Costco

"While the Kirkland Signature Caramel Tres Leche Bar Cake has added sugar and 4 grams of saturated fats, it's one of the healthier choices in the Costco fresh bakery section," says Steph Magill, MS, RD, CD, FAND of Soccer Mom Nutrition. "With only 190 calories per slice, this simple sponge cake is light and sweet and can satisfy a sweet craving." Plus, Magill points out that one serving of this sponge cake has fewer calories and fat than a Costco Signature Chocolate Chunk Cookie!

RELATED: We Tried 11 Costco Bakery Desserts & One Blew Us Away

These sorbet cups contain chunks of fruit and provide a reasonable amount of calories for a dessert. It also contains 23 grams of added sugar so keep that in mind when making your added sugar choices for the day.

These individually wrapped brownie bites are a top pick from Lauren Manaker, MS, RDN, LDN, CLEC, CPT owner of Nutrition Now Counseling who says that they're "perfectly portioned to prevent overindulging, and they are made with quality ingredients. Plus, they are free from anything artificial and they contain no preservatives."

RELATED: 8 Best Inexpensive Wines at Costco, According to Customers

This dessert provides a reasonable amount of calories, saturated fat, and carbs per serving. It also contains no artificial flavoring, artificial coloring, or high fructose corn syrup. An easy choice if you're craving something sweet after dinner.

How about fresh fruit for dessert? You can find a nicely priced clamshell of strawberries in the refrigerated section. One cup of strawberries or 8 strawberries provide vitamin C, potassium, folate, fiber, and the antioxidant ellagic acid.  You'll also get a healthy dose of flavonoids, which may help reduce the risk of cancer, heart disease, and cognitive decline.

This cross between Braeburn and Royal Gala apples has a perfect sweetness, crunch and aroma to enjoy as a dessert. Plus apples provide potassium, a nutrient most Americans fall short on and 14% of your daily recommended amount of the antioxidant vitamin C.

RELATED: 18 Best Fruits & Vegetables to Keep You Fuller Longer

Worst Desserts at Costco

"Among the decadent treats at the Costco bakery, the Kirkland Signature 10-Inch White Cake with Vanilla Mousse seems like it would stand out as a best choice when compared to the chocolate cake and cheesecake options," says Magill who points out that one serving provides 46 grams of sugar of which 44 grams are added sugar which is almost double the amount of daily added sugar recommended.

Although the calories aren't the worst out there, one slice of this cheesecake provides 88% of the daily recommended amount of artery-clogging saturated fat. Buying this cake in bulk—one package contains two cheesecakes—is just setting yourself up for unhealthy eating. Unless you're throwing a big party, skip it and pick up a small-sized cheesecake at your local bakery.

Apple pie is typically served a la mode, which means you can add about 250 to 300 calories on top of the already high calorie amount per serving. The saturated fat is also at 60% of the recommended daily maximum—and that's not including the meal just eaten.

RELATED: 9 Best Frozen Desserts at Costco Right Now

One slice of this bad boy racks up close to 50% of the recommended daily calories (based on a 2,000-calorie diet). Plus you'll get a whopping 170% of the recommended daily amount of saturated fat and the equivalent of 13.5 teaspoons of sugar.

This overly processed food provides no nutritional benefits and a ton of nutrients you want to scale back on including saturated fat and added sugar. One pie, which isn't a huge portion, also provides just too many calories. Eating these regularly as your dessert, which can happen when you have access to a huge box, can potentially lead to weight gain.

RELATED: The #1 Unhealthiest Dessert at 14 Popular Restaurant Chains

This 12-pack of lemon donuts packs in 390 calories and the equivalent of over 7.5 teaspoons of added sugar per serving. You're also getting 30% of the recommended daily amount of saturated fat. With all the calories, added sugar, and saturated fat you're not getting many of your much-needed nutrients.

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Below you'll find six side effects if you choose to eat the typical large portions found at fast food establishments on a regular basis. This is not to say that choosing fast food on occasion and in small portions can't fit into your healthy eating plan. In fact, I spoke to one RD who did a one-month challenge at a popular fast-food joint and was able to fit this type of food into her healthy eating plan daily. You can find out how she was able to do that below.

How You Can Incorporate Fast Food Into A Healthy Eating Plan

Nicole Rodriguez, RDN, CDN, owner of Enjoy Food. Enjoy Life, did a challenge where she consumed fast food once per day for an entire month. She did so by giving herself a $5 per day budget to spend at the fast food establishment. In doing so, Rodriguez says "I learned that what most of us preach in the dietary space is true—moderation is key! Limiting yourself to $5 per day at any chain won't give you much of a caloric budget."

Rodriguez's philosophy is if you choose to have a fun meal once per day, it might make it easier to incorporate nutrient-dense foods at other meals. She recommends for those actively pursuing fat loss that this strategy might work better than trying to abstain fully from "empty" calories, as you may feel less deprived (as long as you're still maintaining a caloric deficit).  "Moreover, one meal a day for thirty days, as part of an overall balanced diet and regular exercise program, is likely too short a time to have any significant detriment to your health. Surprisingly, after one month of carefully navigating the fast food menu at a popular establishment, her lipid panel actually improved.

However, while the outcome of this challenge is fascinating and shows us that with the right choices we can incorporate fast food into a balanced diet, this doesn't mean that everyone should go out and try this exact challenge. Instead, read on to see the potential side effects that may still occur from regularly eating fast food, and talk with your doctor or dietitian about the best type of eating plan for you and your personal health goals. And for more tips on how to choose healthier fast-food options, check out The 7 Healthiest Fast-Food Restaurants, According to Dietitians.

Side Effects of Eating Fast Food Every Day

According to Rodriguez, "While fast food can fit as part of an overall balanced diet, consuming more than one daily meal on a regular basis will increase sodium intake." Rodriguez provides the example of a meal consisting of a double cheeseburger, small fries, and a small milkshake from one of the leading chains that contains more than 1,500 milligrams of sodium.

As the 2020-2025 Dietary Guidelines for Americans recommend no more than 2,300 milligrams of sodium per day (the equivalent to 1 teaspoon of salt) for most individuals, consuming fast food in excess could clearly push those limits. "Over time, high sodium intake can raise blood pressure and increase the risk for cardiovascular disease and stroke."

RELATED: 7 Best High-Protein Fast-Food Sandwiches

If you look at the options at a fast-food joint, having a burger, fries, and soda can add up to at least 1,000 calories or more in one meal. This is especially true if you're choosing more robust burgers, larger-sized fries, and regular soda. Taking in many more calories than your body needs on a daily basis over time can lead to weight gain.

"If the majority of your meals are coming from the drive-thru, chances are your fiber intake doesn't meet the recommended guidelines," says Rodriguez, whose recommended rule of thumb for fiber is 14 grams per 1,000 calories of food consumed.

Rodriguez provides an example of a seasonal strawberry chicken salad from one of the leading chains that delivers 5 grams of fiber, which is a menu item that's actually higher on the fiber side!  "Even if you were to consume said salad three times per day, you'd still fall short of your goal," explains Rodriguez.

The relatively low availability of whole grains, nuts, seeds, and produce on most fast-food menus makes it challenging not only to meet fiber needs, but also to get a wide array of phytonutrients into your diet. A low-fiber diet can have consequences on your gastrointestinal system, including things like constipation, and you also won't reap the benefits of including enough fiber in your diet, such as a decreased risk of colon cancer and the potential to lower blood cholesterol.

RELATED: The 9 Unhealthiest Fast-Food Burritos, According to a Dietitian

One of the issues of eating at most fast-food establishments is the amount of saturated fat that adds up in one meal. Based on a 2,000 calorie diet, the maximum limit for saturated fat is 22 grams per day. You can easily take in 75% or more of your saturated fat intake during one fast-food meal, and in some cases, you can take in 100 to 150% the recommended daily maximum of saturated fat.

It has been well established that a high-saturated fat intake is linked with increased LDL (or bad) cholesterol, and the 2020-2025 Dietary Guidelines recommend no more than 10% of your total calories come from saturated fat for this reason.

If many of your meals are eaten at a fast-food restaurant, you may be missing out on important nutrients. The 2020-2025 Dietary Guidelines for Americans identify four under-consumed nutrients by all Americans, which are calcium, fiber, vitamin D, and potassium. Fiber, already mentioned above, tends to be low in fast-food meals. Potassium is found in many fruits and vegetables, which also tends to be skipped on many fast-food menus.

Calcium is found in milk, cheese, and yogurt—which you could potentially get from a slice or two of cheese on a burger. But that vitamin D is mainly in fortified milk and some dairy products, which, unless you order milk on the side or a yogurt fortified with vitamin D, you probably won't get much of in these meals, either.

As these four nutrients are already under consumed by most folks, you will probably not be meeting those needs, or you could potentially become deficient in some if you continue eating fast food as your main source of meals and snacks.

RELATED: 11 Healthiest Fast Food Burgers, According to Dietitians

A published review study found that eating fast food more than twice a week was linked to a higher risk of type 2 diabetes, metabolic syndrome, and death from coronary heart disease. If you have pre-diabetes, eating fast food will not provide the balanced diet you need—which includes filling half of your plate being vegetables, choosing whole grains more often, and eating lean protein—unless you visit very specific establishments.

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Your protein choice is another place where things can turn sideways. While there are some healthy offerings such as beans or grilled chicken, other options like deep-fried fish or fatty steak can quickly raise the calorie count to incredible heights. Another thing to be mindful of when you're ordering a fast-food burrito is that some establishments serve the burrito on its own, while others add rice, beans, potatoes, or other sides to the dish, and you'll have to factor those additional calories into your total meal.

To minimize stepping in a burrito calorie mine, read through the worst options below and plan out a better choice for the next time you hit up one of these fast food joints for a burrito. Read on, and for more, don't miss The #1 Unhealthiest Order at 9 Major Fast-Food Mexican Chains.

This warm flour tortilla is filled with grilled steak, chile crema, chile corn salsa, crunchy tortilla strips, rice and black beans. It certainly sounds delicious, but the calories are 56% of the daily recommend amount of the average American (based on a 2,000 calorie diet). The sodium is also 93% of your recommended daily max, which means there is close to 1 teaspoon of salt in this burrito alone!

Eat This Instead: If you're craving a burrito the Impossible Fajita Burrito has 880 calories—which is still a lot of calories so split it with a friend or take half home for your next meal.

RELATED: 21 Best Low-Sodium Fast-Food Orders, According to Dietitians

This burrito option is just gluttonous. The calories for the dish—and we're not counting the rice and beans the order comes with—are as much as you should eat in an entire day (based on a 2,000-calorie diet). The saturated fat is 150% of the recommended daily max, while the sodium is 228% of the recommended daily max. And the carbs—this is why they have a bad reputation! The mass quantity of the total carbs in this menu item is equivalent to 11 slices of bread. Talk about tossing moderation way out of the window.

Eat This Instead: Order the classic fajita burrito or the bean burrito—anything simpler and smaller sized would be healthier.

The Homewrecker Burrito is a classic menu staple at Moe's. The adobo chicken burrito includes a flour tortilla filled with seasoned rice, black beans, adobo chicken, diced tomatoes, guacamole, pico de gallo, shredded cheese, shredded lettuce, and white meat chicken. The burrito has close to 1 teaspoon of salt and the equivalent amount of carbs found in over 8 slices of bread.

Eat This Instead: Build a better-for-you burrito with one serving of protein (fish, steak or tofu have the fewest calories), skip the rice, and opt for either the guac or cheese but not both.

RELATED: 5 Breads Made From the Lowest Quality Ingredients

Although it's called a grilled burrito, that's referring to the fact that the entire burrito is grilled on a flattop after it's stuffed—not that it's made with grilled meat. So when you order Taco John's Grilled Burrito with Fried Chicken, the calories are just over the top for one meal, as are the sodium and carbs. The burrito is served with potatoes and nacho cheese, so you can add a few hundred calories to your final calorie count.

Eat This Instead: Opt for the bean burrito and skip the potatoes and cheese.

The Baja Fresh Nacho Burrito is filled with a protein of choice, beans, rice, queso, jalapenos, tortilla strips, salsa, chiles, and sour cream wrapped in a flour tortilla. The burrito provides 86% of your recommended daily maximum of artery clogging saturated fat and 91% of the recommended daily maximum of sodium. Plus, it contains the amount of carbs of close to 6 slices of bread.

Eat This Instead: Choose the Burrito Mexicano with a reasonable 490 calories.

This oversized Del Taco Epic Cali Bacon Burrito is filled with carne asada steak, crinkle cut fries, cheddar cheese, bacon, chipotle sauce, and sour cream. Besides the calories being over 50% the daily recommended maximum (based on a 2,000 calorie diet), there is 100% of your daily recommended maximums of saturated fat and sodium. Because an oversized flour burrito is used to make the burrito, the carb count is high and the fiber is rather low.

Eat This Instead: Choose the Bean & Cheese burrito for a fraction of the calories.

RELATED: How to Make an Inexpensive Steak Taste Expensive

The El Pollo Loco Chipotle Chicken Avocado Burrito is made with rice, pinto beans, boneless chicken, Monterey jack cheese, cabbage, avocado slices, sour cream, and salsa roja. It provides 47% the recommended daily calories (based on a 2,000 calorie diet), and 73% and 97% the recommended daily maximum of saturated fat and sodium, respectively. It's just one example of an overfilled burrito that just isn't portion controlled.

Eat This Instead: Choose the Original BRC Burrito with 410 calories, 4.5 grams saturated fat, and less than half the sodium.

In the Taco Bell Grilled Cheese Burrito, you'll find seasoned beef, nacho cheese sauce, seasoned rice, fiesta strips, chipotle sauce, reduced fat sour cream and a three cheese blend wrapped in a flour tortilla and sprinkled with even more three cheese blend. Although cheese is a healthy food and can be part of a healthy diet, it's just too much which is evident with the 80% of artery clogging saturated fat it provides.

Eat This Instead: Opt for the bean burrito with 350 calories and one-quarter the amount of saturated fat.

Building your own burrito may seem like fun, but if you overstuff the tortilla the results can be very unhealthy. If you opt for a Chipotle Carnitas Burrito filled with carnitas, white rice, black beans, guacamole, roasted chili-corn salsa, sour cream, cheese, and lettuce that will bring your calories to 70% of the recommended daily amount (based on a 2,000 calorie diet), 109% and 110% of the recommended daily maximum of saturated fat and sodium, respectively. The total carbs are ridiculous with the equivalent of over 9 slices of bread.

Eat This Instead: Opt for the chicken, rice, beans, salsa, and lettuce and either the cheese or guac – and then split the burrito or save the other half for another meal.

RELATED: 8 Healthiest Chipotle Orders, According to Dietitians

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But with all these affordable options to choose from, separating the nutritious choices from less wholesome fare can be tricky. However, it's particularly important to make smart food choices when shopping at this wholesale retailer because you don't want to end up with a month's supply of bites that aren't doing your body any favors. While it's ok to purchase treats every once in a while (all foods fit in a diet, but moderation is key), you're better off leaving those shopping trips for your local grocer rather than at Costco where you're buying in bulk.

To help you use your freezer space wisely, we curated a guide to the best healthy frozen foods from Costco that registered dietitians approve of. Below you will find 7 best picks from the frozen food aisle and 5 to stay away from. It's worth noting that our freezer picks are just one part of a well-balanced meal, so complementing your frozen goods with other healthy non-frozen options is important. For example, if you choose frozen salmon, then fill up the rest of your plate with one-quarter whole grains and one-half fruits and veggies. It's all about how you fit the healthy choices with other healthy choices to make a balanced snack or meal.

So without further ado, join us as we unveil the ultimate roadmap to mastering Costco's frozen food section. Read on to discover what to purchase and avoid, and for more, don't miss 8 Costco Items That Are a Really Great Deal, According to Customers.

The 7 Best Frozen Foods at Costco

If you're an acai lover, buying individual packs often can get pricey. That's when it pays off to buy these Sambazon Organic Acai Superfruit Smoothie Packs in bulk at Costco. My teen girls are obsessed with these and make smoothies or smoothie bowls topped with nuts and fresh fruit. As a registered dietitian and mom, I love that they do because acai provides a healthy dose of vitamins A and C, along with antioxidants.

Did you know Alaska salmon is typically shipped frozen? Frozen salmon, like Alaska Seafood Bristol Bay Wild-Caught Sockeye Salmon, is a fabulous way to get in protein, omega-3 fats, and nutrients like vitamin D and potassium. The American Heart Association recommends getting 2 servings of fatty fish like salmon each week, which is about 6 ounces total. Enjoy grilled, broiled, baked, or pan-seared with a starch like potatoes or brown rice and vegetables.

"Certified gluten-free and made with real cauliflower, this frozen pizza is packed with nutrients and made with quality ingredients," says Lauren Manaker MS, RDN, LD registered dietitian, author of Fueling Male Fertility and partner with Milton's Craft Bakers. "On busy nights, it is nice having a better-for-you option that is ready to enjoy in 15 minutes. Topped with zesty tomato sauce, cheese, and gluten-free toppings, this pizza is a staple in my home." Manaker pairs her slice of pizza with a bagged salad for a balanced and quick meal on weeknights instead of delivery.

RELATED: 25 Best Healthy Frozen Pizza Pies, According to Dietitians

"As long as you aren't deep frying these nuggets, Just Bare Lightly Breaded Chicken Breast Chunks is said to taste just like popular fast food establishments, but with far less fat and sodium," exclaims Manaker. "These chicken chunks are made with 100% real chicken breast and they are perfectly crispy when baked." Pair with some steamed broccoli and thinly sliced roasted potatoes.

RELATED: I Tried The Costco Chicken Nuggets That 'Taste Like Chick-fil-A,' and I Have Some Thoughts.

Both Manaker and I agree that Kirkland Signature Organic Strawberries are a must-have healthy choice at Costco. "Having frozen strawberries on hand that already have the top removed is a huge time saver for smoothie prep," Manaker says. Plus, Manaker points out that the shelf life on the frozen variety is longer than fresh, making it a great option for those who don't want to have to run to the grocery store all the time for fruit. And let's not forget that berries are frozen at their peak of ripeness making them just as nutritious as fresh.

Kirkland Signature Stir Fry Vegetable Blend makes healthy cooking easy and saves some major prep time in the kitchen. Plus, Manaker says it helps her and her family eat more veggies every day, which is something most Americans are missing out on since 90% of Americans do not meet the daily recommended amount of vegetables.

Here's another frozen food that Manaker and I both recommend. Veggies Made Great Spinach Egg White Frittatas are a quick protein-packed breakfast option that "provides high-quality protein and veggies to help you start your day on the right foot in minutes," says Manaker. With only 70 calories, you can also enjoy it as a snack paired with a piece of fruit or cheese stick.

The 5 Worst Frozen Foods at Costco

"These days, we can do so much better than white flour pancakes," says Manaker. "With so many other pancake options out there that pack a punch in the fiber and protein department, these Kellogg's Eggo Frozen Pancakes can be saved for a special breakfast instead of an everyday meal."

RELATED: Upgrade Your Store-Bought Pancake Mix With These 5 Tasty Tips

Kirkland Signature Italian Sausage and Beef Lasagna is loaded with 39% of the daily recommended amount of sodium per serving and provides more than half of the recommended intake of saturated fat folks should consume every day and very little fiber. Plus, "this dish is made with ultra-processed meat, a product that when consumed in excess, is linked to an increased risk of certain forms of cancer," explains Manaker.

This Motor City Deep Dish Pizza is certainly tasty, but it is packed with calories, saturated fat, and sodium with very few good-for-you nutrients "making it a less-than-ideal item to toss in your Costco cart if you are trying to support your overall health," explains Manaker.

RELATED: 12 Frozen Pizzas With the Lowest Quality Ingredients

This processed corn dog may seem healthier because it's made from chicken, but you don't need a Costco-sized package sitting in your freezer. One serving provides 20% of the daily recommended amount of saturated fat and 30% of the recommended daily amount of sodium without any good-for-you nutrients. If you want a corn dog once in a while, go for it! But don't buy a huge package as these just aren't a healthy treat or meal.

This "old school" deli sandwich just isn't a healthy choice. It's even worse when you buy it in bulk and have 8 sandwiches hanging out in your freezer ready to be eaten. Although the calories are reasonable for a meal, between the pastrami, cheese, and other ingredients you'll get 45% of the daily recommended amount of artery-clogging saturated fat. Also, the sodium is extremely high providing 45% of the recommended daily maximum.

RELATED: Is Deli Meat Bad for You? 6 Effects of Eating It

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Whether you're looking for a soup or salad, a fried appetizer, a signature steak item, one of their seafood offerings, or are wanting to finish off your meal with a decadent dessert, the following list will help gain more knowledge of what this steakhouse chain has to offer and which items you may want to completely steer clear of next time you visit.

Here's a breakdown of the best and worst meals the Outback Steakhouse menu has to offer. Read on to find out what to order, and for more, don't miss I Tried Every Steak at Outback Steakhouse & There Was One Clear Winner.

Appetizers

These fried onions are certainly one way to start off your meal. With close to 100 percent of your daily recommended calories (for the average American, it's 2,000 calories), you'll basically be reaching your total daily calories before the main dish even arrives. Unless you plan on sharing this one with a table of many people, skip it!

If you're in the mood for an appetizer, seared fish is always a healthful choice. Tuna provides healthy omega-3 fats, which have been shown to be beneficial for heart health, cognitive health, and eye health. This small-sized option is probably best for two people to share as an appetizer, or you can even enjoy it as a main dish with a healthy side.

RELATED: 7 Major Changes Steakhouse Chains Are Making This Year

Soups and Salads

The 2015-2020 Dietary Guidelines for Americans recommend no more than 10% of total calories come from saturated fat—which is a max of 22 grams per day on a 2,000 average American diet. Eating a serving of French onion soup will get you 75% to that daily saturated fat maximum, which you'll easily surpass once you start eating your main dish. This, plus the other soups on the menu have a nice dose of saturated fat, probably from loads of cheese, heavy cream, and butter added. As this soup only comes in one size, opt to share it or a cup of the creamy onion or broccoli soup instead.

Although blue cheese is tasty with pecans, mixed into a creamy dressing it can up the artery-clogging saturated fat and calories. This side salad has the same number of calories you should be getting in an entire meal, and the sodium is 56 percent of the total daily recommended amount.

RELATED: The 22 Unhealthiest Restaurant Salads in America

The house salad is always a nice way to take in vegetables. Oftentimes, however, the dressing can sabotage your simple side. That's why it's always important to crunch the numbers for the salad and the dressing. The Tangy Tomato Dressing has the least amount of calories and appears to be made with a plant-based oil, and is the best option to order with your side salad.

Signature Steaks

It's OK to love your meat, but 24 ounces of it takes portion control to a whole new level. Based on a 2,000-calories diet, you'll be taking in 105 percent of your total daily calories, 265 percent of your total daily fat, 390 percent of your total daily saturated fat, and 76 perfect of your total recommended maximum of sodium. And I wouldn't be surprised if that size portion doesn't leave you with a stomachache and heartburn afterward.

A nicely portioned filet of six ounces will provide you with a lean choice of beef and is an excellent source of protein, iron, and zinc. Opt for some healthfully cooked veggies and a starchy side (like a baked potato) for a well-balanced meal.

Surf and Turf

Although both beef and shrimp can be part of a healthy meal, this meal sabotages these delicious foods in several ways. The meat is three to four times the recommended portion size, with a healthful portion being three to four ounces. Plus, the shrimp is fried, which is not the best way of cooking them.

If you're in the mood for Surf and Turf, this is the dish for you! A nicely portioned piece of beef and grilled shrimp provide a lower-calorie, higher-protein option that will keep you satisfied. Complement it with some delicious veggies, and you've got a winner.

Forkless Features

This oversized burger has 128 percent of the maximum total fat you should get in one day and 185 percent of the saturated fat. Although there are other "Forkless Features" on the menu, all the options have similar nutritionals. You'll find better choices throughout the menu, especially in the "Surf and Turf" and "Chicken, Ribs, Chops, and More" sections. But if you had to choose one…

The one menu item from this category that is the least offensive is the Outbacker Burger without cheese. It's much lower in calories and sodium than The Bloomin' Onion Burger, but keep in mind that this is the nutrition information without any sides, so you're better off skipping the fries to stay as low-calorie as possible.

Straight from the Sea

Although salmon is packed with omega-3 fats, this dish is served with sautéed shrimp, mushrooms, and a creamy Creole sauce. If you hold the sauce or order it on the side (to take a tablespoon worth), then it would cut back on some of that saturated fat and sodium.

If you're craving lobster, steamed tails are a healthful choice. Be careful about how much butter you slather on your seafood delight though, and be sure to order up veggie sides that won't rack up unwanted calories from artery-clogging saturated fat.

Chicken, Ribs, Chops, and More

If you're heading to a steakhouse, there's no reason you should be ordering chicken tenders—plain and simple. But if you are so inclined, be aware that this order has 165 percent of the saturated fat you should be eating in one day and 108 percent of your daily recommended max of sodium. There are certainly healthier ways to take in your protein on this menu without diving into this fried food health trap.

RELATED: The 14 Best & Worst Menu Items at LongHorn Steakhouse, Say Dietitians

Grilled chicken and veggies are a simple, healthy way to go on this menu. The chicken is seasoned and cooked on a wood-fired grill with a signature BBQ sauce. If you're trying to cut back on sodium, ask for the BBQ sauce on the side or less of it.

Sides

Although you may like ooey-gooey mac and cheese on the side of your steak, this side dish has close to the amount of saturated fat as the burgers on this menu. If it's a must-have, split it among several people at the table and use my "Toby's two-tablespoon rule" and enjoy two heaping tablespoons on the side.

You'll be getting lots of nutrition for fewer calories in this side dish. Asparagus is an excellent source of vitamin K and folic acid, shown to help decrease the risk of heart disease and cancer. It is also a good source of vitamins A and C and the B vitamin thiamin.

This side is a combo of fresh seasonal veggies, including broccoli, squash, and carrots. Although the veggies are steamed (a healthy cooking method), the added fat comes from seasoned butter that is added. Ask for no seasoned butter if you're looking to cut back on saturated fat and sodium.

Desserts

This dessert is made up of pure sugar, and it's all likely coming from added sources. And if you eat this by yourself along with an entree, you're exceeding the number of calories you should be eating for the entire day in just one meal. If you really need something sweet, ask if you can have one scoop of vanilla ice cream, or just wait to get home and munch on a piece of fruit.

RELATED: 8 Chains That Serve the Best Vanilla Ice Cream

If you're not full after your meal and must have dessert, this cake is the best of all the choices available. It still has 810 calories and should be shared by 3 to 4 people or take a few bites and take the rest home for the kiddos.

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For months now, the FDA has been investigating an outbreak of hepatitis A infections, linked to frozen organic strawberries imported from Mexico. The virus sickened at least nine people this past spring, with three requiring hospitalization, according to the FDA. Thankfully, no further illnesses have been reported since April. 

In June, the Willamette Valley Fruit Co. of Salem, Ore., became the fourth company to voluntarily recall various frozen fruit products containing strawberries as result of the federal probe. The highly publicized recalls have affected many of America's most popular grocery stores, including Costco, Walmart, Trader Joe's, Aldi, H-E-B, and Meijer. 

Meanwhile, frozen fruit is also the subject of another, unrelated round of recalls. On June 21, Sunrise Growers Inc., of Minneapolis, Minn., announced it would pull several frozen fruit products from Walmart, Whole Foods, Trader Joe's, Target, Aldi, and other stores, because of concerns about pineapples potentially contaminated with Listeria monocytogenes. No illnesses have been reported so far in that case, per FDA.

Amid all this unsettling news, you might think it's wise to steer clear of the frozen fruit aisle for a while. But, is this all just a coincidence? Or, is frozen fruit facing a major food-safety problem? Here's what you need to know.

RELATED: This Is The #1 Most "Risky" Recalled Food at the Grocery Store, New Report Says

How concerned should you be about foodborne illnesses?

About one in six Americans get sick from a foodborne illness every year. With the speed of information that is communicated to consumers these days, it may appear as if there is a serious issue with the food supply, but in reality the United States has a very safe food supply with many check points to ensure consumer safety.

Currently, the U.S. ranks 13th out of 131 countries listed among The Economist's Global Food Security Index, which considers affordability, availability, quality, safety, and sustainability and adaptation of food around the world. The country has moved up 25 positions specifically for food safety indicators since 2012.

Furthermore, since 2011's Food Safety Modernization Act, there has been drastic improvement on how the food supply is regulated. Advanced technology has also been developed to help reduce foodborne illness cases, such as the FDA's GemoneTrakr Whole Genome Sequencing (WGS) Network. The technology helps the agency quickly respond to outbreaks and also allows for surveillance of foodborne pathogens. Since adopting WGS for Listeria outbreaks, the average number of Listeria illnesses per outbreak has dropped by 50%.

Interestingly, the most common cause of food recalls in recent years is not foodborne illness, but undeclared allergens, which accounted for 43.5% of all recalls in 2022, according to a recent analysis of FDA data by the Sedgwick organization.

Which foodborne illnesses have been linked to frozen fruit?

The frozen fruits recalled in these cases were due to hepatitis A, which is a virus, and Listeria Monocytogenes, which is a bacterium. 

Hepatitis A tends to be found in contaminated water supplies, so it's likely the water used to grow those fruits isn't treated or monitored properly. With Listeria Monocytogenes, the bacterium tends to be picked up within the manufacturing facilities. These instances are not related, they just happened to both occur with frozen fruit.

Hepatitis A can lead to inflammation of the liver. Usually it is a short-term issue, but about 5% of cases can progress to cirrhosis and liver failure. The symptoms of hepatitis A can range from a mild illness lasting a few weeks to more serious issues lasting several months. Typically symptoms occur 15 to 50 days after exposure. Symptoms include fatigue, abdominal pain, jaundice (yellowing of the skin and eyes), abnormal liver tests, dark urine, and pale stool.

Listeria monocytogenes is a disease-causing bacteria. If you eat food contaminated with Listeria, you may develop an illness called listeriosis. There are a range of symptoms for this foodborne illness and depending on the severity, they can last for day to several weeks. Mild symptoms may include fever, muscle aches, nausea, vomiting, and diarrhea. More severe symptoms of the illness include headache, stiff neck, confusion, loss of balance, and convulsions. Symptoms start to show up within a few hours or as long as two to three days after eating food contaminated with the bacteria. More severe symptoms can appear between three days and three months after consuming the tainted food.

Folks with weaker immune systems, including older adults, children under age five, pregnant and nursing women, those taking medication, and those with a compromised immune system, are the most vulnerable to becoming sick with listeriosis.

So, Is Frozen Fruit Safe to Eat?

Absolutely! Frozen fruit is both healthy and safe to eat. With 80% of Americans not meeting the recommended daily fruit intake, it's really important to consume these foods, whether they're fresh, frozen, or canned. 

What you do want to avoid is purchasing or consuming the recalled products. The FDA has provided specific stores, lot numbers, and best by dates so you can steer clear of products affected by the hepatitis A recall and Listeria Monocytogenes recall. Other packages of frozen fruit, even if manufactured by the same company or sold at the recalled stores, have not been affected and are safe to eat.

However, if you find any of the recalled products in your freezer, you should do the following:

• Do not cook or eat the recalled products. Cooking doesn't necessarily destroy all the harmful microorganisms, especially hepatitis A. The product should be thrown out or returned to the store for a refund.
• If you purchased the recalled frozen fruit and ate them within the past 2 weeks and have not been vaccinated against hepatitis A, call your healthcare provider immediately.
• If you think you have symptoms of hepatitis A or listeriosis (both listed above) after eating frozen recalled fruit, contact your health provider as soon as possible.

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The post Why Eating Frozen Fruit is So Risky Right Now appeared first on Eat This Not That.