When trying to pinpoint options on chicken chain menus that are really the "unhealthiest" look for three main things: calories, saturated fat, and sodium. Remember this is one menu option or one meal of your day, so it should make up about 30% of your daily recommended amounts of calories, saturated fat, and sodium. On a 2,000-calorie diet, this means no more than 22 grams of saturated fat and a maximum of 2,300 milligrams of sodium.

Although many options from the establishments on this list are unhealthy, that doesn't mean you can't enjoy your favorites. If you're craving fried chicken from KFC or Chick-Fil-A, for example, then opt for smaller portions and skip higher fat sides like fries and mashed potatoes or mac and cheese. You can also opt for a kid's meal or split a small order with a friend. This way you can get your fix without going overboard.

Below you'll find the unhealthiest options at 9 major fast-food chicken chains. Remember, checking out the menu ahead of time to plan out better-for-you options when hitting any of these joints is your best bet. Read on, and for more, don't miss 9 Unhealthiest Fast-Food Chicken Wings To Stay Away From Right Now.

Not all salads are created equal—or healthfully—and this chicken chain order is a perfect example. Made with pressure-cooked, breaded chicken nuggets served on a bed of mixed greens, topped with roasted corn kernels, Monterey Jack and Cheddar cheese, crumbled bacon, hard-boiled egg, and grape tomatoes, this salad provides you with 42% of your daily recommended calories (based on a 2,000 calorie diet).

It also provides 59% of the recommended daily max or artery-clogging saturated fat….in a salad! You're better off swapping the nuggets for the grilled cod and holding off on some of the cheese and bacon.

RELATED: The Best & Worst Fast-Food Salads

The chicken breast fillet in this sandwich is marinated in Popeye's seasoning, battered and breaded in buttermilk, and fried. It is topped with pickles, spicy mayo, Havarti cheese, and bacon on buttery toasted brioche buns. The sandwich alone provides 86% of the recommended daily maximum of saturated fat and 81.5% of the recommended daily maximum of sodium. You're better off ordering a kid's meal or a small order of chicken nuggets.

RELATED: 7 Worst Fast-Food Chicken Sandwiches Right Now, Say Dietitians

This single order of four pieces of fried chicken served with mashed potatoes and a medium soda seems like a good deal for your dollar, but it's actually a disaster for your healthy eating plan. You do get a whopping 82 grams of protein, but your body can't efficiently utilize that much protein in one sitting. Plus the calories in this one meal are 62% of your daily recommended calories (based on a 2,000-calorie diet) and 143% of your daily recommended sodium intake—and you still have a few meals left for the day!

This single-serve combo meal includes 6 chicken fingers, fries, 2 servings of sauce, toast, cole slaw, and a large fountain drink (cola included in nutrition information above). For this one meal, you're taking in 89.5% of your total daily calories, 73% of the recommended daily max of artery-clogging saturated fat, and 137% of the recommended daily max of sodium. If this is a meal you're ordering regularly, it can most probably lead to weight gain and put you at an increased risk for heart disease and other chronic diseases.

This meal is served with 3-pieces of chicken meal is just way over the top. It provides 80% of your total daily calories, 109% of the recommended daily max of saturated fat, and 137% of the recommended daily max for sodium. Further, if you're trying to calculate the calories of your meal, there is no calculation tool on the website—so you have to calculate each menu item separately by hand (good luck with that!). If you're really craving Church's Texas Chicken, then order a la cart and much less food.

You may think ordering these mini sandwiches are a better-for-you choice, but they actually have more calories compared to the other regular sandwich meals. The calories are 71% of your daily recommended calories, 59% of the recommended daily max of saturated fat, and 1½ times the recommended daily max of sodium. There are better options like the grilled chicken sandwich, but order it without the sauce (or use 1 teaspoon) and skip the fries.

RELATED: 8 Fast-Food Restaurants That Use Frozen French Fries

This Korean fried chicken joint serves up many dishes that are just way too high in nutrients that are already overconsumed, namely calories, saturated fat, and sodium. Although not a chicken dish, the Bulgogi made with thinly sliced marinated beef sautéed with mushrooms, scallions, sesame seeds, and onions and served with white rice, is one to skip.

If you think the fried chicken options including wings, drumsticks, and chicken strips are any better, think again. All those options also provide way too much artery-clogging saturated fat and sodium.

Although you may think you're getting a bang for your food buck, the nutrition info of this combo wing meal is outrageous. The 10-piece combo includes 10 bone-in mild wings, regular fries, honey mustard dip, and a 20-fluid-ounce cola. Calories, saturated fat, and sodium are all above the daily recommended maximum. The carbs are also the equivalent of eating close to 11 slices of bread!

RELATED: 5 Breads Made From the Lowest Quality Ingredients, Say Dietitians

This pasta and chicken combo includes one drumstick and one chicken thigh. The calories for the dish exceed 50% of the daily recommended maximum, 127% of the recommended daily limit of sodium, and 64% of the recommended daily max of saturated fat. Although it may appear better than some of the other choices listed for all restaurants, you'll still be ordering a beverage and perhaps a side dish—so the total calories, sugar, and more will inevitably go up for this one meal.

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How to choose the best fast-food breakfast sandwich

When selecting a fast-food breakfast sandwich option, you want to look for choices that are fewer than around 450 calories. Most folks tend to eat heavier lunches and dinners, so keep the bulk of your calories for those meals. You also want a mix of carbs and protein that are within reasonable limits for saturated fat and sodium. If you can balance your sandwich with a fruit or yogurt option, it will be even more balanced, and you'll get more nutrients in your meal.

Check out the 13 best and worst fast-food breakfast sandwich options below. And for more tips to help you know which fast-food breakfasts are best to avoid, be sure to circle back to The Worst Fast-Food Breakfasts, According to Dietitians.

The Best Fast-Food Breakfast Sandwiches

This egg white wrap is combined with spinach, feta cheese, and sun-dried tomato cream cheese inside a whole-wheat wrap. It's a quick and easy choice that has reasonable calories, is high in protein, and is vegetarian.

This simple egg and cheese sandwich is served on an English muffin. With so many Dunkin' locations around the country, this sandwich is my go-to when I'm on the road or at the airport.

With almost all the breakfast sandwiches featured, the sodium tends to be on the higher end. However, you can find fast-food breakfast sandwiches with saturated fat and carbs within reasonable limits. For instance, the 6-inch egg and cheese sandwich made with flatbread from Subway is a simple choice that is only 350 calories, which is relatively low compared to other fast-food breakfast sandwiches.

If you're looking for lean protein for breakfast, try this protein-packed fast-food breakfast sandwich from Chick-fil-A. At only 290 calories per sandwich, this grilled chicken, egg white, and American cheese sandwich served on a toasted English muffin is a better-for-you choice that will keep you well-satisfied until lunch.

This breakfast sandwich is made with an egg, Canadian bacon, and American cheese and served on an English muffin topped with butter. The calories are within reasonable limits for a breakfast option, but pair it with a fruit or yogurt for a well-balanced meal.

This sizzling turkey bacon and egg whites sandwich has reduced-fat white cheddar cheese and is served on a wheat English muffin. It's high in protein and a go-to among my college-aged son and his friends.

My personal go-to breakfast, this egg white, aged white cheddar cheese, avocado, spinach, and tomato sandwich served on sprouted grain bagel flat, is a nicely balanced breakfast choice. I opt for a whole egg over the egg white to get a full array of nutrients eggs have to offer.

The Worst Fast Food Breakfast Sandwiches

The iconic Burger King Croissan'Wich is beefed up with this breakfast sandwich order, loaded with two sizzling sausage patties, eggs, and two slices of American cheese on a toasted croissant. At one point, this double-decker sandwich was actually part of a promo deal where one could order two—which is wild to fathom now because even with sharing such an order, the saturated fat and sodium are still unbelievably high. Opt for any of the better-for-you options above over this one.

This sandwich is made with five half slices of bacon and white cheddar cheese on two slices of sourdough toast. The calories are a bit high for a breakfast option. However, what is especially concerning is that it's also 50% of the recommended daily max of saturated fat and 59% of the total recommended max of sodium.

The tortilla filled with sliced chicken nuggets, hash browns, scrambled eggs, and a blend of Monterey Jack and cheddar cheeses is certainly one fast-food breakfast burrito to skip. It provides 55% of the recommended daily max of saturated fat, 77% of the recommended daily max of sodium, and has the equivalent of almost three and a half slices of bread. For a healthier breakfast sandwich while on the go, opt for Chick-Fil-A's Egg White Grill instead.

Made with sausage, scrambled egg, American cheese, and garlic aioli served on an Asiago bagel, this fast-food breakfast sandwich from Panera is another one that you'll want to pass on. The calories are too high for breakfast, providing 41% of your total daily needs based on a 2,000-calorie diet. Additionally, it's 91% the daily recommended max of saturated fat and 57% of the recommended daily max of sodium. Panera has several better options to choose from instead, including the Avocado, Egg White, Spinach, and Cheese on Sprouted Grain Bagel Flat.

This double-smoked bacon, pork sausage, and scrambled egg breakfast wrap is made with cheddar cheese and potatoes wrapped in a flour tortilla. In this option, you're getting 59% of the recommended daily max of artery-clogging saturated fat and 47% of the daily recommended max for sodium. Starbucks has numerous better choices, like the aforementioned Turkey Bacon, Cheddar & Egg White sandwich.

This breakfast sandwich from Wendy's is made with grilled sausage, American cheese, bacon, and an egg covered in Swiss cheese sauce. The sandwich without sides (which the combo meal calls for) provides 86% of your daily recommended max for saturated fat. Given that lunch and dinner are still on the menu, you'll certainly be going way overboard on saturated fat, which is unhealthy for your heart.

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As I grew up in Israel, dates are a regular part of my daily diet. I toss them in smoothies, sprinkle tossed dates on my morning bowl of oatmeal, and stuff them with almonds as a quick and easy snack. The answer to whether or not dates are good for you and if the potential impact of the side effects outweighs their nutritional potential benefit really hinges on the amount you consume daily. So, the best way to reap the benefits of eating dates is to consume them in healthy moderation.

To help you determine whether or not dates are good for you based on your own unique nutritional needs, read on to learn some of the side effects and benefits of eating dates, including what might happen to your body if you eat too many. Also, for more healthy eating advice to help you stock up on the best fruits for your health, don't miss 10 Healthiest Fruits To Eat Every Day.

Many studies have shown that dates have anti-inflammatory activities. Not only can you find these anti-inflammatory activities in the whole fruit, but you can also reap the good-for-you benefits by consuming other products deriving from dates, like date syrup and date paste.

Selenium, a mineral found in this fruit, is needed to help with immune function. The recommended daily amount of selenium for ages 19 years and up is 55 micrograms for both men and women. One cup of chopped dates provides 4.41 micrograms of selenium—or 8% of the recommended daily value. Even if you eat one or two dates daily, you'll get another source of food that contributes to this important mineral.

RELATED: Eating Foods High in These 5 Nutrients Can Boost Your Immune Health

A 2020 systematic review looked at the effects of date fruit on labor outcomes compared with routine care. The data showed that eating dates can significantly reduce the active phase of labor. Duration of the other phases of labor and frequency of cesarean section had no effect. Researchers concluded that there may be a link, but more research is needed. If you are pregnant and want to add a few dates a day to your healthy eating plan—then go for it!

Dates provide soluble fiber, which can lower LDL ("bad") cholesterol. Soluble fiber binds with the LDL cholesterol which prevents it from being absorbed into your blood. In turn, this helps prevent cholesterol's fatty deposits from building up on your artery walls (known as atherosclerosis) and helps reduce your risk for heart disease.

RELATED: Why Does Fiber Make You Poop? 4 Reasons Why Dietary Fiber Helps Get Things Flowing

Dates also contain powerful antioxidants, including carotenoids, polyphenols, and anthocyanins. Eating a diet high in antioxidants has been associated with a reduced risk for chronic diseases such as cancer. In addition, a 2014 published study found that dates may help decrease the risk of colorectal cancer.

Soluble fiber has many benefits, including helping to control blood sugar levels. In addition, the phytonutrients found in dates may play a role in helping control and even improve the disease. According to a 2014 published paper on the therapeutic effects of date fruits, various components found in this pitted fruit, including flavonoids, phenols, and saponines may play a role in controlling diabetes though the exact mechanism of action is not fully understood. A 2013 study on flavonoid compounds from dates showed improvements in diabetic rats.

According to the 2020–2025 Dietary Guidelines for Americans, there are four nutrients that Americans across all ages and life cycles under consume. These four nutrients include fiber, potassium, calcium, and vitamin D. Four dates (about 100 grams) provides 27% of the daily recommended amount of fiber and 20% of the daily recommended amount of potassium. Eating a few too many of this fruit provides an excellent source of the two under-consumed nutrients, which helps close this nutrient gap.

RELATED: Are Potatoes Good for You? 9 Effects of Eating Them

Dates and the elements that are present within the fruit have been shown to help control infection. One 2012 study showed that extract from the leaves and pits inhibits the growth of several types of microorganisms. Another 2010 study found that the extract from the pits helps inhibit the growth of Gram-positive and Gram-negative bacteria. As folks don't eat the leaves and pits of dates, more research is certainly needed.

Is it possible to eat too much of a good thing? In the case of this naturally dehydrated fruit, possibly. Four dates (about 100 grams) provide a whopping 277 calories. If you're going to pop those sweet babies in throughout the day, you can surely go over your daily calorie limit. This can ultimately lead to weight gain. However, do keep in mind that how much weight you can gain really hinges on how many dates you're munching on at a time. So, to avoid this, be mindful of your portions when consuming dates, and maintain moderation.

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If you're trying to eat healthier or shed pounds, knowing which Texas Roadhouse menu items are on the healthier side and which others might pose obstacles to achieving your weight loss goals will put you in the best position possible to relax and enjoy your meal. To help make navigating the Texas Roadhouse menu easier for you, we've rounded up some of the best and worst items you'll find based on the nutrition information of each item. You'll definitely want to keep this roundup on hand before heading to your local Texas Roadhouse.

Read on to learn which Texas Roadhouse menu items are among the healthiest the chain offers and which others you're better off passing on. And for more healthy eating tips to simplify your next visit to a beloved chain restaurant, be sure to check out The 9 Healthiest Dishes to Order at Red Lobster.

Starters

These Texas-sized fried onions with Cajun sauce provide more calories than you need in an entire day. It also provides 130% of the recommended daily max of artery-clogging saturated fat. (Hey, it is fried!) As a registered dietitian, I've never seen a dish that more than doubles the recommended daily amount, but this dish wins the prize at 217% for sodium. If you are going to order this bad boy, do share it with many people.

RELATED: The Best Low-Calorie Dinners at 10 Popular Chain Restaurants

This protein-packed starter has a reasonable amount of calories and saturated fat, plus it provides a healthy dose of fiber from the beans. Many folks don't get enough beans daily and miss out on their many nutrients and nutritional benefits, including making you feel satisfied.

Salads

Although you may think you're ordering healthy off the salad section, this bad boy is just too much. The calories are 67% of your daily needs (based on a 2,000-calorie diet), saturated fat is 125% above the recommended daily max, and sodium is 125% of the recommended daily max. You may think the 71 grams of protein is fabulous, but it's too much. Your body can't utilize this much protein at once—so it's just way overboard.

This salad includes fresh greens, cheddar cheese, tomato, eggs, and croutons with your choice of dressing. It's a lower-calorie way to get in your veggies. To decrease some of the saturated fat, you can take out the cheese or egg—believe me, you will get plenty of protein in your main, so focus on the veggies for this salad.

RELATED: The Best & Worst Fast-Food Salads

Steaks & Ribs

This order consists of 20 ounces of ribeye with the bone. Given that a standard portion of cooked beef is 3 or 4 ounces, the portion is just too much, and the nutrition information reflects this as the calories, saturated fat, trans fat, and sodium are just well above "in moderation" for a single meal or even a single day. If you're craving a ribeye, share or take half home for the next day (or two!)

A lean cut of beef in a reasonable portion provides 10 essential nutrients, including protein, vitamins B6 and B12, iron, zinc, selenium, niacin, riboflavin, phosphorus, and choline. Enjoy with veggies on the side.

Texas Size Combos

This combo of steak and ribs is once again over the top with the portion size, and the nutrient information reflects it. It provides 75% of the daily calories (based on 2,000 calories), 230% of the recommended daily max of saturated, and 113% of the recommended daily max of sodium. It also provides artery-clogging trans fat, which is recommended to be as little as possible—which this isn't.

RELATED: The Best & Worst Cuts of Steak—Ranked!

This dish is made with all-white meat chicken tenders that are dipped in a buttermilk batter and fried, plus a lean 6 oz. sirloin. Although fried isn't my favorite recommendation, it is your best choice within the section. (Though there is a Grilled BBQ Chicken & Sirloin Texas Size Combo, it's 590 calories!) If opting for this meal, I would recommend skipping the apps and having this as your only dish, plus some lower-calorie veggie sides.

Chicken Specialities

This calorie-heavy pasta dish provides 165% of the daily recommended max of saturated fat and is close to 100% of the daily recommended max of sodium—certainly making it a non-heart healthy or calorie-friendly meal.

RELATED: Here's What Happens to Your Body When You Eat Too Much Salt

According to the Texas Roadhouse menu, this dish is made with boneless chicken breast seasoned with herbs and spices and served with caramelized lemon. Add two sides—a starch and low-carb veggies—and you have a nicely balanced meal.

Country Dinners

Sirloin steak is a lean cut of beef and is rather tasty grilled. Once you fry it and drown it in cream gravy, the calories, saturated fat, and sodium go through the roof. Stick with grilled steak and skip this fried version.

Boneless pork chops are a healthier choice and provide a boatload of nutrition. This dish adds ingredients to up the saturated fat to 45% of your daily recommended max, and it does have over 100% of your daily recommended sodium. The calories are reasonable, so do be mindful of the saturated fat and sodium foods you eat the rest of the day to minimize intake.

Dockside Favorites

Although this item is only available in select stores, if you happen to catch this fried fish dish on the menu of your local Texas Roadhouse, just skip it. Fish is usually a healthy option, but this fried version provides 75% of your total daily recommended amount of saturated fat, which isn't what you should find in a fish dish.

RELATED: 7 Worst Fast-Food Fish Sandwiches, According to Dietitians

What a fabulously healthy way to get in your omega-3 fats at dinner. Pair this grilled salmon with a starch and low-carb veggie side, and you're in business for a healthy meal.

Burgers & Sandwiches

This Texas Roadhouse burger is served with sautéed mushrooms, onions, BBQ sauce, lettuce, tomato, and onion, with American and jack cheeses on a Texas-sized bun with steak fries and a pickle spear. The calories are certainly over what you should be eating at one meal. Still, it's the saturated fat and sodium that are way over the top, with both providing over 100% of the daily recommended amount.

RELATED: The #1 Unhealthiest Burger at Every Major Fast-Food Chain

This marinated and grilled chicken breast is basted with BBQ sauce and served with lettuce, tomato, and onion on a Texas-sized bun with steak fries and a pickle spear. If you're jonesing for a burger, it's the healthiest option on the menu. To cut back on some calories, enjoy it as an open-faced sandwich.

Sides

You would think the salad is the best option for a side dish, but the dressing on this one jacks up the saturated fat. Your side dish shouldn't provide 40% of your daily recommended max of saturated fat. If you want to order this side salad, ask for the dressing on the side or switch to a vinaigrette dressing.

Up your veggies by ordering this side dish to complement your meat, chicken, or fish. You'll get some fiber and protein (yes, veggies provide some!) and a minimal amount of saturated fat.

Desserts

The Texas-sized meal you'll be eating (and hopefully monitoring your portions) will be plenty of food. But if you're craving dessert, skip the brownie dish. It has 60% of your recommended amount of calories (based on a 2,000-calorie diet), 32% of your daily recommended max of sodium, and close to 36 teaspoons of sugar. (SKIP! SKIP! SKIP!)

With all the food and beverages you've eaten—even if you picked healthier choices—it's enough for this meal. If you're craving dessert, opt for a piece of fruit with about 60–70 calories or 1 ounce of dark chocolate with 150 calories.

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The macronutrient lipids (aka fats) are divided into two main categories: saturated and unsaturated. The names describe the number of single or double bonds that the fat molecule has. Fatty acids contain hydrocarbon chains, and if there are only single bonds evident between the carbons within a given hydrocarbon chain, the fat is considered saturated. If there are double bonds within a hydrocarbon chain, it's an unsaturated fat.

Research has shown that saturated fat increases the risk of atherosclerosis, which is the hardening of the arteries due to plaque buildup. This buildup increases the risk of heart disease, including heart attacks and strokes. That is why the 2020–2025 Dietary Guidelines for Americans recommends no more than 10% of total calories come from saturated fat. You can find saturated fat in butter, lard, the skin of the chicken, and fatty cuts of meat.

The other type of fat is called unsaturated, and it is considered to be the healthy type of fat. Unsaturated fat can further be broken down into monounsaturated (the molecule has one double bond) and polyunsaturated (the fat molecule has two or more double bonds).

According to the American Heart Association, monounsaturated fat can help reduce LDL ("bad") cholesterol which can help lower your risk of heart disease and stroke. In addition, monounsaturated fat provides nutrients to help develop and maintain the body's cells. Oils high in monounsaturated fat also provide the antioxidant vitamin E.  Monounsaturated fat is found in olive, canola, avocado, peanut, safflower, and canola.

Polyunsaturated fat can also help reduce the LDL ("bad") cholesterol levels in your blood and help lower the risk of heart disease and stroke. Polyunsaturated oils also contribute the antioxidants vitamin E, which most Americans need more of. Oils high in polyunsaturated fats also provide essential fats that your body can't produce but need, including omega-6 and omega-3 fatty acids. These two essential fats have many important functions in the body. Oils that provide polyunsaturated fat include soybean, corn, and sunflower oil.

The 2020–2025 Dietary Guidelines recommend choosing healthy fats, meaning the unsaturated kind. This means choosing cooking oil that provides unsaturated fat. Although I love all kinds of unsaturated oils, the one that tops my list for cooking is olive oil—and here is why.

The Best: Olive Oil

What is olive oil?

"Olive oil is simple, natural food. It's produced by crushing the fruit of the olive and separating the oil from the pulp—the same way it's been made for millennia," explains Joseph R. Profaci, executive director of the North American Olive Oil Association. "For virgin olive oils (virgin means unrefined), no high heat is used to aid in separating the oil from the pulp. For regular or light-tasting olive oil, which is made of refined olive oil and virgin olive oil, sometimes heat is used in the extraction process. But chemical solvents are never used in the extraction of any grade of olive oil."

What are the nutritional benefits of olive oil?

Profaci explains that a substantial portion of the nutrition benefits are from the fatty acid composition, especially of oleic acid. The approved FDA-qualified health claim for olive oil and cardiovascular health is based on its oleic acid content. All olive oils, including extra virgin, regular, and light-tasting, have the same fatty acid content, which is high in oleic acid and low in saturated fat.

"More and more research, however, has established the benefits of the naturally occurring olive polyphenols in extra virgin olive oil," says Profaci. "The European Food Safety Agency (the European equivalent of FDA) has approved a health claim for olive oils that contain 5 milligrams of polyphenols per 20 grams of olive oil (specifically hydroxytyrosol), which is associated with protecting blood lipids from harmful oxidation."

A breakdown of olive oil's fat composition

• Monounsaturated: 72%
• Polyunsaturated: 8%
• Saturated: 13%

What to know about cooking with olive oil

Olive oil is versatile in the kitchen. Also, "contrary to urban myth, you can cook with all olive oils, even extra virgin," says Profaci.

If you want a neutral-tasting oil, choose regular or light-tasting olive oil. All types can safely be used for braising, sautéing, baking, and frying. It can also be used in dressings and marinades.

Olive oil's average smoke point: 390–468°F

RELATED: Is Olive Oil Good for You? 10 Benefits of Eating It

Runner Up: Avocado Oil

What is avocado oil?

Avocado oil is extracted from the flesh of pressed avocados. It has a mild taste and high smoke point, making it perfect for cooking oil. Avocado oil, however, can also be used raw. The oil has a green tint which comes from carotenoids and chlorophyll. Avocado is typically compared to olive oil as they are both rich in fatty acids, specifically oleic acid.

What are the nutritional benefits of avocado oil?

Because it is high in monounsaturated fat, avocado oil is considered heart-healthy. It helps the body absorb fat-soluble vitamins and also provides the antioxidant vitamin E. Avocado oil also contains lutein, which has been linked to eye health—specifically to help protect against age-related macular degeneration, an age-related eye disease.

A breakdown of avocado oil's fat composition

• Monounsaturated: 69.4%
• Polyunsaturated: 16.6%
• Saturated: 14%

What to know about cooking with avocado oil

Due to its high smoke point, you can cook on a stovetop with avocado oil (and even fry!) It can also be used in marinades and dressings, added to smoothies, or anywhere else you would like to add a touch of oil.

Avocado oil's average smoke point: Close to 500°F

RELATED: The Best & Worst Avocado Oil-Based Snacks, According to Dietitians

Runner Up: Canola Oil

What is canola oil?

Canola belongs to the Brassica family, along with mustard, broccoli, cauliflower, and Brussels sprouts. This oil is extracted by slightly heating the crushed tiny black canola seeds, which comprise about 45% oil. The oil has a high smoke point and neutral taste, making it a favorite for cooking and baking.

What are the nutritional benefits of canola oil?

Canola oil is high in monounsaturated fat, which has been shown to help lower "bad" cholesterol (LDL). The FDA authorized the health claim that 1½ tablespoons of canola oil per day may reduce the risk of coronary heart disease when used in place of saturated fat.  It is also high in ALA omega-3 fats, which is an essential fatty acid the body needs. Canola oil is an excellent source of vitamin K and vitamin E, providing 20% and 16% of the daily recommended amount, respectively.

A breakdown of canola oil's fat composition

• Monounsaturated: 58%
• Polyunsaturated: 29%
• Saturated: 7%

What to know about cooking with canola oil

Canola oil is ideal for almost any type of cooking you want to do. It can be used for sauteing, frying, and baking but can also be used uncooked in marinades and dressings. This oil can also be used in baking recipes as it has that neutral flavor.

Canola oil's average smoke point: 435–445°F

Runner Up: Safflower Oil

What is safflower oil?

This oil comes from the seeds of the safflower plant. It has a mild flavor and has a high smoke point.

What are the nutritional benefits of safflower oil?

Safflower oil provides close to 75% linoleic acid, an essential fatty acid that your body cannot make. Research shows that linoleic acid may help lower blood cholesterol and has been linked with improved heart and circulatory conditions.

A breakdown of safflower oil's fat composition

• Monounsaturated: 12%
• Polyunsaturated: 74%
• Saturated: 9%

What to know about cooking with safflower oil

Due to its high smoke point, it can be used on stovetops and even for frying. It can also be used in salad dressings as well as for baking.

Safflower oil's average smoke point: 255–510°F

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If you're a frozen pizza lover (I know I am!) opt for the better-for-you options. Keep servings moderate and serve with a side salad and fruit for dessert. Do read the nutrition facts panel for the serving size as they change per pizza—sometimes it is half the pizza, while other times it's 1/5 or even 1/6 of the whole pie! You can even top a plain frozen pizza with leftover veggies to help minimize food waste and add even more veggies to your meal.

Below is a list of 12 frozen pizzas with the lowest quality ingredients that are worth skipping, plus dietitian-approved alternatives to replace them with. Also, for more Healthy Eating advice to help inform your next trip to the grocery store, be sure to check out 6 Lowest Quality Butter Brands, According to Dietitians.

This small pie is topped with creamy Alfredo-style sauce and loaded with mozzarella and parmesan cheeses. The calories for a quarter of the pizza is 640 calories, 55% of the recommended daily amount of artery-clogging saturated fat, 56% of the daily recommended amount of sodium, and the equivalent of 5.5 slices of bread. Even eating one serving of this bad boy isn't the healthiest idea.

Opt for this pick instead: Opt for Digiorno's Thin Crust Margarita Pizza which has 270 calories for the same portion and a fraction of the amount of saturated fat and carbs. Even the sodium is cut by more than 50% providing 27% of the recommended daily maximum.

RELATED: Here's What Happens to Your Body If You Eat Cheese Every Day

The serving size for Wegman's Bake & Rise Supreme Frozen Pizza is one-sixth of the pizza, which is a bit tougher to stick to. If you end up eating more, the calories, sodium, and saturated fat will be just too much. The numerous processed meats do up the saturated fat content, making it the unhealthier choice.

Opt for this pick instead: Choose Wegman's White Veggie Thin Crust Pizza topped with a white sauce, numerous veggies, and part-skim mozzarella and other cheeses. The serving size on this pie is 1/3 of the pie, which provides 240 calories.

Walmart's Great Value Three Cheese Cauliflower Crust Pizza is made with brown rice flour, which contributes to the 38 grams of carbs that is provided by each slice. Plus, with 9 grams of saturated fat per serving, there are certainly better cauli-crust options out there.

Opt for this pick instead: According to Lauren Manaker, MS, RDN, LDN, CLEC, CPT, owner of Nutrition Now Counseling, picking up Milton's Craft Bakers Cauliflower Crust Pizza because it is a "cauliflower crust frozen pizza that has a craveable consistency and delicious flavor."

"With cauliflower as the first ingredient, each bite of this pizza provides some serious veggies," adds Manaker. "Plus, this pizza is gluten-free and free from any questionable ingredients."

Red Baron^® Fully Loaded Pepperoni Pizza is a frozen pizza option made with two types of pepperoni, tomato sauce, and mounds of mozzarella cheese. It provides a whopping 45% of the recommended daily amount of saturated fat, which isn't the best choice for heart health.

Opt for this pick instead: Alex's Awesome Sourdough Uncured Pepperoni pizza provides 290 calories for 1/3 pie serving, and 2 grams less saturated fat per serving.

Made with a cheese-stuffed crust, the Screamin' Sicilian Pizza Co Stuffed Crust Supreme has over 2.5 feet of cheese around the edge. Toppings include tomato sauce, whole milk mozzarella, pepperoni, sauce, veggies, and olives.  The saturated fat of one serving (which is only 1/5th the pizza) is 40% your daily recommended daily max—not the best choice

Opt for this pick instead: Try Sweet Earth's plant-based Pepperoni Lover's Pizza for 260 calories and 4.5 grams of saturated fat per serving.

Cheese can certainly be a healthy part of a frozen pizza, but when you put a little too much cheese, the calorie  and saturated fat start to increase. In this Freschetta^® Naturally Rising Crust Four Cheese Pizza, the calories are rather high for eating 1/5 of a slice, and the saturated fat is 36% of your daily recommended max. With loads of cheese also comes salt, and this option weighs in with 35% of the recommended daily max of sodium per serving.

Opt for this pick instead: Amy's Margarita Pizza is a nice option that has only 270 calories, 4 grams of saturated fat, and 540 milligrams of sodium per serving.

Banquet Pizza Double Stuffed Pepperoni frozen pizza comes as two slices in a package. Each slice has a whopping 460 calories and 57% of your daily recommended sodium. Eat both slices (which isn't unheard of), and you're close to 50% of your total daily calories and over your daily sodium limit.

Opt for this pick instead: Try Healthy Choice Turkey Pepperoni Flatbread Pizza. With 350 calories and only 2 grams of saturated fat per serving, it's certainly a better-for-you choice.

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

Tombstone 5 Cheese Pizza is a frozen pie made with 1/3 pound of mozzarella, cheddar, Parmesan, asiago, and Romano cheese. Although it may be a cheese-lover's delight, it's just too much of a good thing driving up the saturated fat to 45% the recommended daily amount.

Opt for this pick instead: Choose 365 Rising Crust Pizza Four Cheese. You'll still get a reasonable potion of cheesy goodness but for 300 calories, and less saturated fat and sodium per serving.

Although you may think a cauliflower crust automatically makes a frozen pizza healthier, it also depends on what's on the pizza. One serving (or half) of California Pizza Kitchen Cauliflower Crust BBQ Recipe Chicken Pizza provides 40% of saturated fat and 43% of the daily recommended maximum of sodium.

Opt for this pick instead: With only 350 calories, 5 grams of saturated fat, and 540 milligrams of sodium per serving, Caulipower's Margherita Pizza is a better-for-you cauliflower crust-powered choice compared to the latter. Top it with a few pieces of leftover barbecue chicken, and it's still a healthier option—plus, this is a good way to minimize food waste, too.

When you pick up a frozen pizza at your local membership warehouse store, it's not only about quantity—you also want quality. With more saturated fat than any other brand, there are better choices than Costco's Kirkland Signature Pepperoni Pizza out there that you can buy with coupons or on sale.

Opt for this pick instead: If you must have pepperoni on your pizza, Newman's own has a killer Uncured Pepperoni Pizza for 370 calories and 2 grams less saturated fat per serving. If you can forget the pepperoni, Newman's Own makes a delish margarita pizza for only 320 calories and 7 grams of saturated fat per serving.

French bread may sound delightful, but those carbs add up in Stouffer's Three Meat French Bread Pizza. Along with the variety of meats, it ups the value to a whopping 460 calories per serving.

Opt for this pick instead: Good and Gather's Signature Wood-Fired Mushroom & Caramelized Red Onion Frozen Pizza provides 320 calories, 7 grams of saturated fat, and 640 milligrams of sodium. Also, those mushrooms provide a similar umami flavor as meat, so it's a nice alternate option to have.

Red Baron^® Deep Dish Singles, Four Cheese Pizza's deep dish element makes those carbs add quickly, with these pies containing more carbs than three standard slices of pizza. This is also on top of using numerous kinds of cheese, and having saturated fat is quite high, at 51% of the daily recommended maximum.

Opt for this pick instead: If you're looking for a frozen pizza-type dish, try Snow Days Pizza Bites. These babies are grain free and made with cassava flour. Per serving, you'll get 240 calories, 6 grams of saturated fat, and 450 milligrams of sodium—a fraction of the deep dish stuff.

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The post 12 Frozen Pizzas With the Lowest Quality Ingredients appeared first on Eat This Not That.

One of the biggest factors that determine the color of the yolk is the feed. A 2022 published study looked at the color of the yolks of two groups of hens. One group of hens was fed a base diet, while the second group was fed a base diet plus an additive of food with carotenoids. The color of the second group was significantly different in terms of lightness and yellowness between the two groups. Researchers determined that dietary carotenoids can help improve the yolk color. To find out more about the various colors of the yolk and find out more about what the color means, I turned to two experts. Read on, and for more, don't miss Here's How Long Eggs Last—and How to Tell If They're Bad.

What the yolk colors tell us.

The color of the yolk is more closely linked to the feed of the hen as opposed to the overall nutritional value of that egg.

"The nutritional value of an egg is determined by factors like its protein content, amino acid profile, and vitamin and mineral content," explains Dr. Fernando Cisneros, Global Manger Layers Solutions at DSM.

While egg yolks can range in color from pale yellow to deep orange, "the healthier hens will have more carotenoids in their eggs, producing a deep golden-colored yolk," Cisneros explains. So to get a golden yolk, the hen needs to get good quality feed, correct husbandry practices—and more importantly be a healthy hen.

Jeanine Flaherty, VP of Food Safety and Quality Assurance at Vital Farms also weighed in and agrees that the yolk color is an indication of a hen's diet and overall well-being. "The Vital Farms girls eat a variety of seasonal vegetation and critters as they roam on pasture, as well as supplemental feed developed by a poultry nutritionist for added protein and nutrients to support their health and active lifestyles."

Should you worry about the varying yolk colors?

Flaherty says you should not be worried about the different colors of the egg yolk as "variation in yolk color is affected by how often, how much, and what hens eat." She explains the variability in the yolk color in Vital Farm hens, "Because Vital Farms girls are pasture-raised, it's natural for yolk color to vary seasonally. In the summer to early fall, the girls tend to eat less due to the warmer temperatures. In the winter, they tend to eat more to stay warm. We do our best to respect the variation that stems from all the variables created by our system of family farming."

RELATED: 4 Surprising Effects of Eating Egg Yolks

Measuring Egg Yolk Color

The poultry industry worldwide uses the DSM YolkFan (pictured below). Cisneros explains that it is a simple, accurate, and consistent way of measuring egg yolk color.

When eggs were originally incorporated into the human diet, they were quite expensive and the yolk was expected to be orange as a sign of quality. Post-World War II, poultry feed was wheat-based in Europe, which meant the egg yolks were not yellow enough for the European consumer.

"DSM YolkFan has played a critical role in establishing the basis of a standardized system for measuring yolk color from the farm to the consumer's kitchen table," says Cisneros. "The latest version was launched in 2016, with the YolkFan now including 16 blades, to reflect the growing requirement of the market for a deeper shade of orange in the yolk."

Looking at Vital Farms egg yolk, Flaherty says that "Vital Farms' goal is for our yolks to score 9-11 on the scale, a rich yellow color."

Bottom Line:

Most consumers in the U.S. do want a darker egg yolk, but it is a misconception that it is linked to the nutrition of the eggs. The darker yolk means the hens ate plenty of feed with a yellowish-orange pigment called xanthophylls (which is part of their feed).

So whichever yolk color you prefer, all have an enormous amount of nutrition. As food prices are quite high, I will rotate between warehouse-store bulk eggs and some more expensive brands—it just depends on my food budget for the month. No matter the color yolk you choose, you're getting plenty of good egg nutrition.

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The post Does the Color of Egg Yolks Matter? We Asked Experts To Find Out appeared first on Eat This Not That.

If you are looking to build muscle, Goodson says that your goal should be to maximize muscle protein synthesis in the post-workout window. "This means you should be consuming 15 to 25 grams of high-quality protein (with 3 to 4 grams of that coming from leucine, a branched-chain amino acid necessary for muscle protein synthesis) as soon as possible post-exercise, and ideally within the first 45 minutes." Quick-digesting protein paired with simple carbohydrates is best. That would be a ready-to-drink post-work-out shake, a smoothie made with cow's milk, Greek yogurt topped with fruit, or low-fat chocolate milk. Goodson says that you should then follow up that snack with a complete meal containing 20 to 30 grams of protein from foods like lean beef, pork, poultry, or eggs. If you consume more plant-based protein, be sure you are eating a protein combination that is high in leucine.

All the 25 recipes below provide at least 15 grams of protein – many are much higher. If the recipe is only for the protein portion of the meal, then there are recommendations on what to add to complete your plate (usually a whole grain and some veggies). Choose your favorite ones and work your way down the list! Read on, and for more, don't miss 50 Healthy Dinner Recipes That Take 30 Minutes (or Less!).

Shrimp is a very lean protein providing 18 grams of protein per 3-cooked-ounce serving. It's also an excellent source of selenium and a good source of vitamin B12. You'll also find it has inflammation-fighting omega-3 fats. Pair this shrimp scampi with zoodles or whole-grain pasta and a green salad.

Get the recipe from Toby Amidor Nutrition.

These Air Fryer Turkey Burgers are made with 39 grams of lean protein and are a quick and easy alternative to regular beef burgers. They're made without breadcrumbs for a low-carb dinner that's ready in less than 20 minutes.

Get the recipe from Everyday Homemade.

Lentils are one of my favorite plant-based proteins because 9 grams of protein in just half-cup cooked. They are full of fiber, which makes them filling, and they have other important nutrients, like iron and folate. Not to mention that a serving of lentils is extremely affordable—close to just $0.10 per quarter-cup serving.

Get the recipe from Greenletes.

Lean beef is a nutrient-rich source of high-quality protein. A 3-ounce serving of cooked lean beef provides 10 essential nutrients including B-vitamins, zinc, and iron that support an active and healthy lifestyle.

Get the recipe from Farmer's Daughter Consulting and Cooking à la Heart: 500 Easy and Delicious Recipes to Help Make Every Meal Heart Healthy.

Shrimp is a low-fat source of protein and this recipe satisfies one of the two suggested seafood meals weekly. It contains choline, which is necessary for brain and liver health, and is a source of omega-3 fats that are good for your heart and your brain.

Get the recipe from Better is the New Perfect.

RELATED: The Best Fish To Eat for Weight Loss

This baked spaghetti uses silken tofu, chickpea pasta, and textured vegetable protein to fill it with 23 grams of plant protein. The soy (tofu and textured vegetable protein) in this spaghetti is not only a great source of protein, but it may also support weight loss and reduce cholesterol. Plus, the healthy dose of fiber from the pasta means this spaghetti will keep you satiated for hours. Meatless Monday, here we come!

Get the recipe from Easy Chickpeasy.

These burgers use relatively inexpensive canned tuna, which is low in saturated fat and rich in complete protein as well as several vitamins and minerals and omega-3 fats.

Get the recipe from Better is the New Perfect.

This creamy chicken with spinach and mushrooms is packed with lean protein from boneless, skinless, chicken and Greek yogurt in the cream sauce. Although this dish is low in calories, the protein makes it seriously filling and satisfying.

Get the recipe from Craving Something Healthy.

This fried tofu sandwich features the plant-based protein, tofu. In fact, you get 22 grams of protein per serving! Tofu is a complete protein, meaning it provides all nine essential amino acids.

Get the recipe from Plant Based with Amy.

Bottom round rump roast is a lean of beef and is ideal for slow cooking. It's both high in protein and low in fat compared to fattier cuts of beef. Use to shred for salads, wraps, or enjoy on its own!

Get the recipe from The Oregon Dietitian.

RELATED: 50 Easy Slow Cooker Recipes You Shouldn't Live Without

Beans on your pizza? Yup! This baked bean pizza supplies 16 grams of protein per serving. The baked beans are a wonderful plant protein and also supply fiber to help keep you fuller for longer.

Get the recipe from Plant Based with Amy.

White fish, such as haddock and cod, is low in saturated fat, making it heart-healthy. It also supplies all of the essential amino acids that the body requires as well as some heart-healthy omega-3 fats.

Get the recipe from Better is the New Perfect.

Bison is a very lean cut of meat and a great source of protein, boasting 24 grams of protein per three-ounce serving as well as essential micronutrients such as iron, zinc, selenium, and Vitamin B12. When cooked in the air fryer, it preserves the taste while using less fat and oil, making it a healthier dish.

Get the recipe from Bucket List Tummy.

This healthier chicken pot pie recipe is modified from traditional recipes to provide fewer calories, fat, and sodium while delivering more lean protein, fiber, and flavor! It's made in individual, single-serve portions to make serving easy and make sure everyone gets equal portions of the good stuff!

Get the recipe from Heather Mangieri Nutrition.

RELATED: 17 Healthy, Easy Meals You Can Make With a Costco Rotisserie Chicken

The organic extra-firm tofu featured in this stir-fry recipe provides complete protein, along with satiating fiber and health-protective isoflavones. Plus, when squeezed of excess liquid, the tofu can brown up nicely to provide hearty, 100% plant-based goodness—no meat required.

Get the recipe from Jackie Newgent, RDN.

These street-size fish tacos are not only an excellent source of protein, but they are also swimming with taste and nutrition. A serving size of two small tacos provides 17 grams of protein, mainly from the white fish. Cod, mahi mahi, tilapia, and halibut are all examples of white fish, which are high-protein, low-fat fish with a firm texture that's perfect for tacos. White fish is also typically a good source of selenium for immune support, and B vitamins for energy. For convenience and cost savings, use a frozen fish and simply thaw it before cooking.

Get the recipe from Patricia Bannan, MS, RDN.

This hearty, chunky soup features ground turkey combined with three cans of different beans which pack the dish with 18 grams of protein per serving plus 8 grams of heart-healthy and blood sugar-friendly fiber!

Get the recipe from Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook 

The protein in this meal comes from black soybean spaghetti and vegetables. These are plant protein sources that are healthy because they include fiber, potassium, and other important nutrients plus phytochemicals which help prevent chronic diseases.

Get the recipe from Melissa Altman-Traub, MS, RDN, LDN.

Did you know that scallops are more than 80 percent protein? Plus scallops are lean—low in fat! Three ounces of scallops contain about 90 calories, 17 grams of protein, less than 1 gram of fat, and 25 percent of the daily value for selenium. Serve with mango chutney, steamed greens, and your favorite whole grain.

Get the recipe from Layne Lieberman, MS, RDN, CDN, LDN author of Beyond the Mediterranean Diet: European Secrets of the Super-Healthy.

This delicious recipe for building lean muscle packs a punch of two complete protein sources from chicken and feta cheese. These protein sources have a higher amount of the branched-chain amino acid leucine, which is key to lean muscle growth.

Get the recipe from Jim White Fitness.

This recipe uses ground chicken breast, which is a lean, affordable, and versatile high-quality protein. You get all the flavors of buffalo chicken with an impressive 29 grams of protein per serving. Serve with roasted sweet potato and a green salad on the side.

Get the recipe from Sarah Pflugradt, MS, RDN, CSCS.

One of my favorite meal prep hacks is to make a huge batch of Baked Sesame Tofu Bites on the weekends using either firm or extra firm block tofu. I keep them in the fridge to use throughout the week as a meal anchor in nourishing bowls (like this one) or as a protein-rich salad topping if my kids don't eat them all. Tofu is brimming with protein and easy to cook up. Plus, eating soy-rich diets may be protective against chronic lifestyle diseases like heart disease, type 2 diabetes, and hypertension.

Get the recipe from Malina Malkani Nutrition.

Chicken is a nutritious protein to include in your diet as it's low in saturated fat and a good source of selenium, niacin, and vitamin B6. This version of chicken parmesan is much lower in fat and saturated fat than traditional chicken parmesan. It's a great option to provide ample protein within 30 minutes. Serve with whole-grain pasta and a large tossed salad.

Get the recipe from Sound Bites Nutrition.

Chicken breast is an excellent source of lean protein. A 3-ounce portion of skinless chicken breast provides only 128 calories, 3 grams of total fat, and just 1 gram of saturated fat while delivering 26 grams of filling protein. When compared to higher fat meats such as 85% lean/15% fat ground beef, chicken has a quarter of the fat which reduces calories while making it an excellent and filling choice for those who wish to maintain or lose weight. Pair these chicken skewers with couscous and steamed broccoli or enjoy over a salad.

Get the recipe from Melanie Marcus, RD.

Salmon packs a powerhouse of protein along with heart-healthy omega-3 fatty acids. This recipe works well in the oven or on your Barbecue.  The beauty of this recipe is that you don't have to use exact measurements. If you like your topping a little sweeter, just add more syrup. If you're the tangy type, go heavier with the vinegar. And if you'd like more kick, include more horseradish sauce. No matter how you prefer it, this dish is a low-calorie way to get lots of flavor.

Get the recipe from Bonnie Taub-Dix, RDN.

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The post 25 Protein-Packed Dinners for Losing Weight & Building Muscle appeared first on Eat This Not That.

The next time you head to your local ALDI and prepare to buy your usual list of groceries, check out these 12 healthy Aldi foods that you'll want to add to your shopping cart. These are items that registered dietitian nutritionists (RDNs) from around the country pick up at their local ALDI when they go food shopping—and for good reason.

Read on, and for more healthy grocery-related tips, make sure to check out the Best & Worst Costco Food Court Items, According to a Nutritionist.

"Eating seafood 2 to 3 times a week is one recommendation that I try to stick to. But sometimes, getting my hands on fresh seafood is simply not happening," exclaims Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. "These frozen scallops are a source of high-quality protein, DHA omega-3 fatty acids, and vitamin B12. And seeing the BAP certification label lets me know that the seafood choice meets strict standards relative to the environment, the workers, and the animals."

RELATED: 12 Best Foods You Can Buy at Kroger Right Now, According to a Dietitian

Manaker turns to jarred vegetables, which can be a lifesaver on busy nights when fresh options aren't on hand. "These artichoke hearts give my dishes a boost of antioxidants and fiber in seconds, and they elevate pasta, chicken, and grain dishes in a simple way. I love keeping this jarred veggie option on-hand for a quick and simple vegetable addition to my dishes."

"Having pre-portioned hummus cups can make mid-day snacking incredibly easy," explains Manaker, who uses whole grain pretzels or vegetables as a vessel for this antioxidant-packed dip that helps keep her going. "I will sometimes drizzle some high quality olive oil on top of the hummus for some extra healthy fat."

Hydration is so important, which is why Kelly Springer, MS, RD, CDN, registered dietitian and owner of Kelly's Choice, recommends these sparkling waters to her patients who get bored with plain water. "I have also recommended these drinks to my patients who need a tasty soda alternative, which comes in grapefruit, lime, blackberry, and strawberry flavors."  Springer loves the flavor and the fact that they are naturally flavored with no sweeteners or artificial sweeteners.

RELATED: Is Carbonated Water Bad for You? 8 Side Effects of Drinking It

"Tofu is a nutrient-dense, plant-based protein food that is versatile enough to star in a variety of different dishes, appropriate for all ages, and robust enough to anchor a meal," says Malina Malkani, MS, RDN, CDN, registered dietitian nutritionist and author of Simple & Safe Baby-Led Weaning. Malkani explains that tofu is a great source of fiber, iron, calcium, potassium, magnesium, and B-vitamins, and that the high isoflavone content in soy foods like tofu may help reduce depression as well as the frequency and severity of menopausal hot flashes in women, and may also help improve both their brain function and bone density. Further, "eating soy has not been found to affect testosterone levels in men, even at the highest levels of intake."

Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, registered dietitian nutritionist, nutrition professor at Boston University, and the host of the nutrition & health podcast, Spot On! loves to grab these sweet baby tomatoes at Aldi's. "I toss them in my salads to boost the vitamin C and fiber at my meals," explains Salge Blake. "The savings allows me to buy additional containers so that I can roast them and freeze them for another meal. In these food inflationary times, Aldi's is my place to go to get the most for my food dollar."

Jim White RDN, ACSM EX-P, registered dietitian nutritionist and owner of Jim White Fitness recommends Friendly Farms plain nonfat yogurt as a healthy Aldi food choice because it packs in 16 grams of protein per serving, along with live and active cultures. "The high amount of protein can help build lean muscle and also offer gut friendly probiotics," White explains.

RELATED: 12 Best Foods That Give You All Day Energy, Say Dietitians

One of my go-to healthy Aldi foods is avocados. My teen girls love to make avocado toast before school, and I like to use them to make guacamole for an after-school snack. Avocados are also nutrient dense, providing heart-healthy monounsaturated fat, which also helps with the absorption of fat-soluble vitamins (A, D, E, K). Avocados are also free of sodium, sugar, and cholesterol.

Filled with heart-healthy unsaturated fat, plant-based protein, and the antioxidant vitamin E, peanut butter is a win in my house. I add it to pancake batter, smoothies, oatmeal, or just on crackers for a deliciously filling snack.

RELATED: Is Peanut Butter Good For You? 20 Effects of Eating It

Canned beans are a nutrient-filled, shelf-stable food that can be used to make chili, soup, rice and beans, and much more. Most Americans don't meet their daily recommendations for fiber, and adding ½ cup of these babies adds 32% of your daily recommended amount of fiber.  If you want to decrease the sodium, research has found that rinsing your beans can decrease the sodium by up to 40%.

Canned tuna is another shelf-stable must-have in my pantry full of omega-3s and protein. Grab one when you're in a pinch and make a quick tuna salad, or top over a green salad.

This frozen combination of strawberries, blackberries, blueberries, and raspberries is perfect to stash in your freezer. Whip it out for an easy smoothie mixed with Greek yogurt and 100% cranberry or pomegranate juice. They can also be defrosted and used in muffin and pancake batters.

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With only a few days left in American Heart Month, we wanted to empower you with knowledge and resources that can enable easy, quality recipes and eating choices with your heart health in mind—particularly for busy weekdays. Here's why high cholesterol and blood pressure can lead to health issues, which foods you should focus on to support your heart health, and a five-day heart-healthy meal plan to help make weekday meal prep a breeze. Read on, and for more heart-healthy eating tips, be sure to also check out These 5 Eating Habits Can Save Your Heart, Says Cardiologist.

Heart-healthy eating basics

The American Heart Association notes that a heart-healthy meal plan should include:

• A wide variety of fruit and veggies.
• Whole grains and products made from mostly whole grains.
• Healthy sources of protein including plants like beans, peas, lentils, and nuts; fish and seafood; low-fat and nonfat dairy, and lean and unprocessed meat and poultry.
• Vegetable oils (excluding tropical oils, like coconut and palm kernel).
• Minimized intake of added sugars.
• Foods prepared with little or no salt.
• Limited or no intake of alcohol.

Understanding high cholesterol

Although your body needs cholesterol to build cells and help make vitamins and other hormones, too much cholesterol can lead to plaque buildup, which can result in a number of health issues, including heart disease.

Cholesterol comes from two sources: First, your liver makes all the cholesterol your body needs. The rest then comes from many animal-based foods like poultry, some milk and dairy foods, meats, and eggs. Eating too much of these types of food, especially those high in saturated fat, causes your liver to make more cholesterol than you otherwise would. For some people, the additional production of cholesterol can lead to high cholesterol levels.

There are several types of cholesterol. Low-density lipoprotein cholesterol or LDL cholesterol, also known as the "bad" cholesterol, should ideally be at or below 100 mg/dL. High levels can lead to heart disease and stroke. High-density lipoprotein cholesterol or HDL cholesterol, also known as the "good" cholesterol, should be high which can help reduce your risk of heart disease and stroke.

Cholesterol can combine with other substances to create a hard deposit on the inside of the arteries, which is known as plaque buildup. This leads to the narrowing of the arteries and makes them less flexible, a condition known as atherosclerosis. If a blood clot forms and blocks these narrower arteries, that is when you can have a heart attack or stroke.

Understanding your blood pressure

Normal blood pressure is 120/80 mmHg, and the fluctuation of these numbers throughout the day is to be expected.

The top or "systolic" number measures the pressure your heart applies to your arteries' walls. The bottom or "diastolic" number measures the pressure exerted on your arteries' walls between heartbeats.

When the systolic number equals or exceeds 130 and the diastolic number equals or exceeds 80, your readings would be in the hypertensive range. In other words, blood pressure readings that consistently clock in at 130/80 mmHg or higher are considered to be high blood pressure. In addition to negatively impacting your circulatory system, high blood pressure can leave you vulnerable to other serious health problems, including stroke, heart attack, and heart disease.

Though physical activity and other lifestyle choices (i.e., not smoking) play a large part in keeping your blood pressure in a healthy range, diet is also critical to this aim. When it comes to eating for your blood pressure, the diet is the same as a heart-healthy one with plenty of fruits, veggies, whole grains, lean meats or plant-based proteins, healthy fats, and non- or low-fat dairy. Flavoring your food with herbs and spices, eating enough potassium, and minimizing foods with salt are also recommended.

RELATED: 21 Best Foods That Lower Blood Pressure

Heart-healthy meal plan: 5 days of meals for heart health

To help you get on track with the best weekday eating routine able to support your cardiovascular health, here's a five-day meal plan for heart health that includes suggestions for breakfast, lunch, dinner, and even snacks!

Day 1

• Breakfast: Apple Pie Parfaits
• Mid-Morning Snack: Cheese & crackers
• Lunch: Healthier Grilled Caesar Salad
• Snack: Parmesan Rosemary Popcorn
• Dinner: Grilled Mahi-Mahi With Salsa Verde

Breakfast: Apple Pie Parfaits

Make these delicious parfaits for breakfast and any extras can be eaten as a snack or even dessert.

Get the recipe for Apple Pie Parfaits.

Mid-Morning Snack: Cheese & crackers

Whole grains and cheese provide nutrients like calcium and fiber, which are under-consumed by most folks.

• 6-8 whole wheat crackers
• 1 oz reduced-fat cheddar cheese

Lunch: Grilled Chicken Caesar Salad

Grill the chicken in advance or use leftover grilled chicken to create this healthier version of a Caesar's Salad. Pair with a whole grain bread and fruit for dessert.

• Grilled Caesar Salad
• 1 small whole wheat roll with 1 tsp butter
• 1 orange

Get the recipe for Healthier Grilled Caesar Salad.

Afternoon Snack: Parmesan Rosemary Popcorn

Popcorn is a whole grain and a fun, crunchy snack to pick you up during that afternoon slump.

Get the recipe for Parmesan Rosemary Popcorn.

Dinner: Grilled Mahi-Mahi With Salsa Verde

Use an indoor grill pan or even saute pan to cook these mahi mahi filets during the colder months. Compliment the fish with a side of roasted veggies, potatoes and a little fruit to satisfy your sweet tooth.

• Grilled Mahi-Mahi
• 1 cup roasted baby carrots
• Half a baked potato topped with 1 tbsp nonfat plain Greek yogurt and chopped cilantro
• 1 cup sliced honeydew melon

Get the recipe for Grilled Mahi-Mahi With Salsa Verde.

Day 2

• Breakfast: Crunchy Breakfast Salad With Eggs
• Mid-Morning Snack: Hummus & vegetables
• Lunch: Quick Chicken Burger With Sun-Dried Tomato Aioli
• Snack: Afternoon Trail Mix
• Dinner: Turkey and Two-Bean Chili

Breakfast: Crunchy Breakfast Salad With Eggs

A heart-healthy diet is filled with fruits and veggies- which is exactly what you're getting in this delicious breakfast.

• Breakfast salad & eggs
• 1 cup mixed berries

Get the recipe for Crunchy Breakfast Salad With Eggs.

Mid-Morning Snack: Hummus & vegetables

An easy snack you can put together in minutes is hummus and cut up veggies.

• 1/4 cup hummus
• 1 cup cut up vegetables like celery, bell peppers, zucchini, and carrots

Lunch: Quick Chicken Burger With Sun-Dried Tomato Aioli

These chicken burgers on whole wheat buns make a warming lunch and are paired with some raw veggies and fruit for dessert.

• Chicken Burger
• 1 cup fresh baby carrots
• 1 cup diced pineapple

Get the recipe for Quick Chicken Burger With Sun-Dried Tomato Aioli.

Afternoon Snack: Afternoon Trail Mix

Healthy fats from nuts and seeds make up this heart-healthy trail mix.

Get the recipe for Afternoon Trail Mix.

Dinner: Turkey and Two-Bean Chili

A delicious bean-filled chili paired with a green salad and fruit for dessert. You can also freeze those grapes before eating.

• Turkey and Two-Bean Chili
• Mixed green salad topped with1 tbsp balsamic vinaigrette
• 1 cup seedless grapes

Get the recipe for Turkey and Two-Bean Chili.

Day 3

• Breakfast: Blueberry Zucchini Waffles
• Mid-Morning Snack: Cashews
• Lunch: Grilled Vegetable Wrap
• Snack: Greek yogurt, blueberries, almonds
• Dinner: Turkey Sloppy Joes

Breakfast: Blueberry Zucchini Waffles

Give these waffles a whirl and you'll be pleasantly surprised. Add a spoonful or two of Greek yogurt with the maple syrup if you want more protein.

Get the recipe for Blueberry Zucchini Waffles topped with 1 tbsp 100% maple syrup

Mid-Morning Snack: Cashews

Healthy fat from cashews or any nut of choice is a simple heart-healthy snack option. Switch up the nuts to pistachios, almonds, or even peanuts.

• 1/4 cup raw cashews

Lunch: Grilled Vegetable Wrap

Get your veggie groove going with these veggie wraps and finish the meal with a cup of sweet melon.

• Grilled veggie wrap
• 1 cup diced melon

Get the recipe for Grilled Vegetable Wrap.

Afternoon Snack: Greek yogurt, blueberries, almonds

Don't forget dairy is part of your heart healthy diet. Here Greek yogurt is complemented with fruit and healthy fat from nuts.

• ½ cup nonfat plain Greek yogurt
• ½ cup fresh blueberries
• 1 tbsp chopped raw almonds

Dinner: Turkey Sloppy Joes

Who doesn't love sloppy joes for dinner? Made with lean turkey and paired with a green salad, it's a most satisfying heart-healthy dinner.

Mixed green salad topped with1 tbsp balsamic vinaigrette

Get the recipe for Turkey Sloppy Joes.

Day 4

• Breakfast: Nutty Raisin Oatmeal
• Mid-Morning Snack: Greek yogurt, strawberries, almonds
• Lunch: Grilled Chicken and Avocado Salad
• Snack: Artichoke Dip & pita
• Dinner: Sheet Pan Chili-Lime Salmon

Breakfast: Nutty Raisin Oatmeal

Oatmeal contains soluble fiber, which has been shown to help lower blood cholesterol levels.

Get the recipe for Nutty Raisin Oatmeal.

Mid-Morning Snack: Greek yogurt, strawberries, almonds

Switch up this go to snack by changing the fruit and the nuts. You can even add granola instead of the nuts.

• ½ cup nonfat plain Greek yogurt
• ½ cup sliced strawberries
• 1 tbsp chopped raw almonds

Lunch: Grilled Chicken and Avocado Salad

This lighter salad has avocado, which provides heart-healthy monounsaturated fat.

• Grilled chicken avocado salad
• 1 orange

Get the recipe for Grilled Chicken and Avocado Salad.

Afternoon Snack: Artichoke Dip & Pita

Dips are easy to grab and go to work. Swap out the pita for carrot sticks if you wish.

Get the recipe for Artichoke Dip and serve with whole wheat pita.

Dinner: Sheet Pan Chili-Lime Salmon

Salmon provides omega-3 fats, shown to help prevent heart disease.

• Chili-Lime Salmon
• Mixed green salad topped with 1 tbsp balsamic vinaigrette
• ¾ cup cooked brown rice
• 1 cup diced pineapple

Get the recipe for Sheet Pan Chili-Lime Salmon.

Day 5

• Breakfast: Breakfast Loaded Sweet Potato
• Mid-Morning Snack: String cheese & pear
• Lunch: Rotisserie Chicken, Kale, and White Bean Salad
• Snack: Hummus & veggies
• Dinner: Spicy Tuna and Avocado Fish Tacos

Breakfast: Breakfast Loaded Sweet Potato

Sweeten your breakfast repertoire with this loaded sweet potato topped with Greek yogurt and fruit.

Get the recipe for Breakfast Loaded Sweet Potato.

Mid-Morning Snack: String cheese & pear

Easy does it. This simple snack pairs a calcium-filled cheese stick with a piece of fruit.

• 1 string cheese
• 1 pear

Lunch: Rotisserie Chicken, Kale, and White Bean Salad

Rotisserie chicken can be part of a heart-healthy diet—just remove the skin.

• 1 small whole wheat roll with 1 tsp butter
• 1 cup sliced strawberries
• Rotisserie Chicken, Kale, and White Bean Salad

Get the recipe for Rotisserie Chicken, Kale, and White Bean Salad.

Afternoon Snack: Hummus & veggies

Back to basics with this hummus and veggie snack.

• 1/4 cup hummus
• 1 cup cut-up vegetables like celery, bell peppers, zucchini, and carrots

Dinner: Spicy Tuna and Avocado Fish Tacos

Fish tacos are a must-have during the week. Made with omega-3-packed tuna, they're as heart-healthy as you can get.

Get the recipe for Spicy Tuna and Avocado Fish Tacos.

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The post This 5-Day Meal Plan Can Improve Your Heart Health appeared first on Eat This Not That.