Yikes! Americans aren’t eating enough fruits and vegetables. An easy way to keep your kitchen stocked with healthy meal options is to add frozen and canned produce to your pantry. This can also ensure you always have nutritious options available—on a budget!

A question we often hear is, “Are frozen and canned foods as healthy as fresh produce?” The short answer: yes!

Frozen and canned products have a longer shelf life than fresh produce, are just as tasty, and can be used in many ways. The nutritional content doesn’t change much with frozen and canned produce, but they may cook a little differently because the water content changes.

Let’s compare the difference between fresh, frozen, and canned fruits and vegetables.

Fresh Produce

The advantage to fresh produce is that you can cook and eat the produce any way you like best! You can eat them raw (fresh), baked, sautéed, steamed or even blended in a smoothie. Plus, fresh produce is more portable—making easy snacking a breeze!

TIP! Try new-to-you fresh produce according to what’s in season! This will ensure you’re always getting a wide range of yummy nutrients all year long.

Shelf Life:

The shelf life for fresh produce can be tricky to calculate. It varies for each produce item and depends on if it’s stored properly. There are guides to help you determine the best time to enjoy fresh produce and how and where to store fresh foods.

Frozen Produce

Is it Nutritious?

Yes! Frozen fruits and vegetables are packed at peak freshness. This means all the nutrients are locked in at the time of freezing and packaging.

Shelf Life:

• Frozen vegetables should be eaten within 8 months of purchase.
• Frozen fruit should be eaten within 12 months of purchase (4–6 months for citrus fruits).

Canned Produce

Is it Nutritious?

Yes! Canning fruits and vegetables locks in the nutrients at the peak of freshness—or at the time of canning, if you’re canning yourself. Canning produce can even make the nutrients easier for your body to absorb the nutrients. This is the case with canned beans and tomatoes. Plus, canned produce can help families who are on a budget!

Shelf Life

• High acidic foods like tomatoes are best within 18 months
• Low acidic foods like meat or vegetables are best within 2–5 years
• Home-canned foods should be used within 1 year

For healthier options, make sure to choose canned fruit that is stored in 100% juice. Avoid options canned in light or heavy syrup—that’s code for extra sugar!

Safety tip! Never eat food from cans that are leaking, bulging, badly dented, have a foul odor, or spurt liquid when opening. This can be a sign of a bacteria that causes botulism, which can make you extremely sick.

Remember—fruit and vegetables are always a good idea. Include fruits and vegetables in your diet, whether they are fresh, frozen, or canned! Don’t be afraid to try something new and change up what you’re eating day-to-day. The more variety the better your chance of getting all the nutrients you need!

Sources: Have a Plant, Have a Plant, USDA, Academy of Nutrition and Dietetics, American Heart Association

The holidays are often filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of little changes you can make this holiday season to create healthier meals and active days.

1. Enjoy all the food groups at your celebration
   Prepare whole-grain crackers with hummus as an appetizer; add unsalted nuts and black beans to a green-leaf salad; include fresh fruit at the dessert table; use low-fat milk instead of heavy cream in your casseroles. Share healthier options during your holiday meal.
2. Make sure your protein is lean
   Turkey; roast beef; fresh ham; beans; and some types of fish, such as cod or flounder, are lean protein choices. Trim fat when cooking meats. Go easy on the sauces and gravies ― they can be high in saturated fat and sodium.
3. Cheers to good health
   Quench your thirst with low-calorie options. Drink water with lemon or lime slices. Offer seltzer water with a splash of 100% fruit juice.
4. Bake healthier
   Use recipes with unsweetened applesauce or mashed ripe bananas instead of butter. Try cutting the amount of sugar listed in recipes in half. Use spices to add flavor such as cinnamon, allspice, or nutmeg instead of salt.
5. Tweak the sweet
   For dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. Invite your guests to make their own parfait with colorful sliced fruit and low-fat yogurt.
6. Be the life of the party
   Laugh, mingle, dance, and play games. Focus on fun and enjoy the company of others.
7. Make exercise a part of the fun
   Make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes, and reusable water bottles.
8. Enjoy leftovers
   Create delicious new meals with your leftovers. Add turkey to soups or salads. Use extra veggies in omelets, sandwiches, or stews. The possibilities are endless!
9. Give to others
   Spend time providing foods or preparing meals for those who may need a little help. Give food to a local food bank or volunteer to serve meals at a shelter during the holiday season.

Source: Choose My Plate

There are lots of reasons avocados are so popular these days. Our guacamole certainly wouldn’t be the same, but they are also becoming a regular ingredient in salads, on sandwiches, as toast toppers, and have even been making consistent appearances in smoothies and brownies.

Part of the reason an avocado craze is sweeping the nation has to do with the fruit’s buttery rich flavor and versatile texture, and part of it has to do with the incredible nutrition that can be found beneath that green-ish tinged, soft leather-like skin.
For example:

• One ounce of avocado contains a pile of vitamins and minerals like C, B6, E, K, and folate, to name just a few, as well as a heaping helping of phytonutrients which help your body prevent disease and infection.
• Avocados are packed with monosaturated fats – the GOOD fat – the kind of fat that is essential for growing kids and pretty darn good for the rest of us too.
• Cholesterol free… naturally.
• Avocados are known as a “nutrient booster” because they help the body absorb fat-soluble nutrients from other foods eaten at the same time.

And, if that wasn’t enough, here are a few more reasons avocados steal the show in the kitchen and are such a family favorite:

• The soft, creamy texture makes them a super nutritious first food for babies.
• Adding a little avocado is an easy way to add color to your plate and nutrition to your diet.
• They complement all kinds of cooking styles – from Asian and Mexican, to fancy French and All-American backyard feel-good recipes.
• So good at so many things: avocados can be used as a main ingredient, a side, a spread, or mixed with everything from cooked whole-grains and salads, to breakfast smoothies and desserts.
• Avocados pair well with sweet, savory, or spicy flavors.
• Bake them, fry them, grill them or just enjoy them raw.
• Never out of season, avocados are available all year round!

Avocados are a perfect after-school or on-the-go snack:

• Arm those kids with a spoon and touch of their favorite seasoning: salt, soy sauce, hot sauce, balsamic vinegar, or a squeeze of lime or lemon.
• For a heartier snack stuff your avocado with tuna, seafood, turkey, chicken, or cranberry salad, or even cheese, tropical fruit, pesto or salsa.
• Throw a few chunks on a pretzel stick with some cheese and fruit.
• Mash and serve with fresh veggies.

They can also be a late-night-craving buster… slightly mashed on toast and topped with a fresh slice of tomato or blended with a handful of berries, 1/2 a banana, and a touch of honey or a splash of agave.

Clearly, this magical fruit needs to be on your grocery list immediately! In the meantime, here are a couple of places to check for fun kid-friendly recipes and even more reasons to confirm the awesomeness of the avocado: California Avocados, Fruit & Veggies More Matters

Sources: California Avocados, Fruit & Veggies More Matters

National Nutrition Month® is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign, celebrated each year during the month of March, focuses on making informed food choices and developing sound eating and physical activity habits.

There are many ways to make small changes toward a healthier eating style. Simple swaps can make dishes healthier without sacrificing flavor:

• Use heart-healthy canola, olive or peanut oil instead of solid fats.
• Use sharp, reduced-fat cheese and low-fat milk in your macaroni and cheese.
• Sweeten your desserts with fruit puree or apple sauce instead of sugar.
• Use whole wheat flour instead of white flour in muffins.
• Opt for brown rice instead of white rice in your red beans and rice or jambalaya.
• Cut the fat in potato salad by substituting half of the mayonnaise with plain non-fat Greek yogurt.
• Liven up your family meals by trying new spices.
• Use smoked paprika or a dash of smoked salt to add the smoked flavor that you would normally get from ham, bacon or salt pork.
• Consider using salt-free herb blends to lower the salt in your foods.
• Experiment with different flavors by adding apple cider or rice vinegar to your greens.
• Marinate your chicken in rosemary and lemon juice before grilling.
• Add a little brown sugar and vanilla to make a lower-calorie version of candied yams.

Follow these Healthy Plate guidelines:

• Make half your plate fruits and vegetables.
• Include protein, such as lean meat, poultry, seafood or beans, and whole grains on the other half of your plate.
• With each meal, add calcium-rich foods such as fat-free or low-fat milk, yogurt, cheese or calcium-fortified non-dairy beverages.

And remember, healthy eating styles can be adapted to fit the foods of all cultures.

Find out more about ethnic foods for a healthy plate at EatRight.org

Sources: EatRight.org; EatRight.org

You know that you should eat right in order to stay healthy. But with all of the fad diets like gluten-free, ketogenic, paleo, raw foods, etc., it is hard to know what is actually considered healthy. It seems as if the term “healthy eating” is always changing.

Here are some guidelines to follow that will never go out of style:

Know your food groups

Knowing and understanding the different food groups will help you get the nutritious foods your body needs. Always remember…a healthy diet will never fully eliminate an entire food group. Check out Choose MyPlate for more information on each food group and to determine where your favorite foods fall.

• Grains. Foods made from wheat, rye, rice, oats, cornmeal, or barley. These foods don’t only include bread and pasta, but also cereal, rice, grits, tortillas, and popcorn. Often times, people eat more grains than they need. When looking for grain foods, choose those whose first ingredient says “whole grains.” This means the grain has not been processed.
• Vegetables. Veggies come in a wide variety of colors and flavors, and are packed full of nutrients. They are also naturally low in calories. Starchy vegetables such as corn and potatoes may be higher in carbohydrates and therefore higher in calories than other vegetables. This does not mean that you have to stay away from starchy vegetables though. They provide a good source of energy and nutrients.
• Fruits. Fruit is another food that comes in many different colors and flavors, making them high in nutrients. Fruit is full of fiber, helping to promote digestive regularity. Fruit is a great sweet and low-calorie treat that can replace a candy bar or dessert as a more nutritious option.
• Protein. Similar to grains, people often eat more protein than they need. This may result in higher caloric intake. Rather than cutting calories out of other food groups, such as fruits and vegetables that are high in nutrients, try eating more lean meats such as chicken or turkey, and swap seafood, such as shrimp or salmon, for meat at least a couple of times per week.
• Dairy. Many adults are not getting as much dairy as they should. In order to keep your heart healthy, aim for low-fat or fat-free dairy choices. Choosing fat-fee or low-fat yogurt and milk rather than cheese can give you added vitamins and minerals and less fat and sodium.
• Oils. This food group is higher in calories, but still has many health benefits due to the nutrients and vitamin E found in oils. Choose oils over solid fats, such as butter, when cooking. Some healthy sources of oils include avocados, olives, and peanut butter. Remember: a little goes a long way. Try to limit your intake of oils.
• Solid Fats and Added Sugars. Also known as SoFAS. Added sugars are just added calories without more nutrients. Choosing foods throughout the day that are low in fat and without added sugar could leave you with some extra calories left over each day.

Portion size versus serving size

A “serving” is the amount of food recommended to eat. A “portion” is the amount of food you choose to eat at any one time – which may be more or less than a serving. Here’s a quick guide to food portion sizes using everyday objects.

Small Stamp = 1 teaspoon
9-Volt Battery = 1 tablespoon
Golf Ball = 2 tablespoons
Deck of Cards = 3 ounces
Computer Mouse = 1/2 cup
Baseball = 1 cup

To see how much you are actually eating, pour your cereal into a regular bowl and then into a measuring cup. Do the same with you glasses, cups and plates. Portion size matters!

Know your macronutrients

These are substances required in large amount by the body in order to function properly.

Proteins. Proteins are the body’s building blocks since they repair your tissues, fight off infection, and extra protein can be used for energy. Proteins are made up on amino acids. Essential amino acids are the type of amino acids that the body cannot make itself and therefore must be regularly consumed in food. Protein can be found in many foods ranging from lean meat, seafood, and eggs, to beans, peas, soy, and even dairy products. Protein that comes from plant-based sources tends to be lower in fat and cholesterol and higher in fiber and nutrients.

Carbohydrates. Carbohydrates or carbs are the body’s main source of energy. They can be categorized into simple carbohydrates and complex carbohydrates. Simple carbohydrates are found in fruits, veggies, dairy products, and sweeteners such as sugar, honey, and syrup. Complex carbohydrates are found in breads, cereals, pasta, rice, beans, peas, and starchy vegetables such as potatoes and corn. Complex carbs tend to be higher in fiber as well which can prevent stomach and intestinal problems. Fiber is a type of carbohydrate the body cannot digest. It is found it fruit, vegetables, legumes, whole grains, seeds, and nuts. Most fiber we eat is insoluble and cannot be digested—this is the type of fiber that promotes healthy digestive environments and elimination of waste. It can also make us feel fuller. Soluble fiber is the type of fiber that can help regulate blood sugar and lower cholesterol.

Fats. Fats are another source of energy and have the ability to make you feel satisfied after eating. Some oils include butter, shortening, and margarine. Foods such as mayonnaise, salad dressing, and sour cream are also high in fats. Seeds, nuts, avocado, and coconut are plant-based sources of fats. There are different categories of fats. As a general rule, try to get more of your fats from unsaturated fat like mono-unsaturated and poly-unsaturated fats. These types of fats are liquid at room temperature and are more heart-healthy compared to saturated fats and trans fats which are solid at room temperature. Omega fatty acids are the only type of fats that the body cannot make on its own. Humans need Omega 3 and Omega 6 to make cell membranes and produce many hormones. They can also be capable of reducing chronic inflammation and preventing heart disease. They are added to some foods but occur naturally in many oils—especially fish oils.

Learn more at Important Nutrients to Know: Protein, Carbohydrates, and Fat

Know your micronutrients

These are substances required in smaller amounts but are still equally important.

Vitamins. Vitamins are molecules that our bodies cannot make, but need for growth and maintenance. Vitamins are larger molecules than minerals. They are either fat-soluble (D, E, A, and K) or water-soluble (B Vitamins, and C). Fat-soluble vitamins require fat for them to be properly used by the body and can be stored for later use. Water-soluble vitamins do not require additional nutrients to function and will not be stored in the body. If you eat or drink more Vitamin C than your body needs, it will be excreted in your urine. Vitamins are most present in fruits, vegetables, legumes and nuts; but some are also found in meats and dairy. It is not healthy to have too little or too much. Keep that in mind if you are taking dietary supplements including multi-vitamins. Dietary supplements also have the potential to interfere with certain medications.

Minerals. Minerals are small molecules that usually enter the body in combination with another atom and assist in many bodily functions. Examples include sodium, potassium, chloride, calcium, phosphate, sulfate, magnesium, and iron. The body cannot make its own minerals but they can be found in foods such as dairy, meat, nuts, fruit, and vegetables. Not all foods have the same types and amounts of minerals. Just like vitamins, it is not healthy to have too little or too many minerals.

Learn more at Important Nutrients to Know: Vitamins and Minerals

Think about what you drink

Your three best options for healthy drinks are water, low-fat or fat-free milk, and 100% juice. Milk and 100% fruit or vegetable juice only contain natural sugar, no added sugar and should contribute to the recommended daily intake of fruit, vegetables, and dairy as noted previously. Water is a daily staple. Drink water every day! But believe it or not, there is not an exact recommendation for the amount of water you should drink in a day. Instead, let your thirst guide you. There are general recommendations for water intake from both food and drinks. Women should get approximately 2.7 liters (91 ounces) each day, and men approximately 3.7 liters (125 ounces) of total water daily. About 80% of your total water intake comes from drinking water and other beverages — including caffeinated beverages — and the other 20% is derived from food. Learn more about water at Important Nutrients to Know: Water.

Cut back on drinks with added sugar. Added sugar can be found in juice that is not 100%, regular pop/soda, sports drinks, energy drinks, and thousands of other beverages that are on the market today. Sports drinks can be appropriate for athletes engaged in moderate- to high-intensity exercise that lasts an hour or longer to replace electrolytes, but they still contain a large amount of added sugar.

Alcohol should always be in moderation. One drink per day for women and two drinks per day for men, and only for adults of legal drinking age.

Health benefits of eating a balanced diet

Eating a balanced diet can help you physically and emotionally. A well-balanced diet can help you lose weight or maintain a healthy weight. Consuming foods with lots of fiber such as nuts, legumes, whole grains, fruits, and vegetables can help your heart work efficiently, reducing your risk of heart disease. Furthermore, eating a balanced diet will help to protect you from diabetes, especially the foods that are high in monounsaturated and polyunsaturated fats like avocados, olive oil, and nuts and seeds. Eating foods rich in B vitamins can reduce homocysteine levels which may reduce risk of developing dementia. Other brain functions that can be increased from eating foods high in omega 3’s include increased memory and mood as well as reduced risk of depression, schizophrenia, and mood disorders. Consuming fruits and vegetables that are high in antioxidants can help to reduce risk of certain cancers. Eating healthy foods at regular intervals can also help to boost and maintain energy levels.

There are so many benefits of healthy eating. Don’t wait, start today!

Sources: National Institute on Aging, Choose MyPlate, Michigan State University Extension, National Academies of Sciences, Engineering, and Medicine, Hydrate Right

 The Good, the Bad & the Unsaturated

Here’s the good news: according to the American Heart Association both polyunsaturated and monounsaturated (which are both unsaturated) fats may help improve your blood cholesterol when used in place of saturated and trans fats.

Translation: eating foods that are rich in unsaturated fats – such as salmon, walnuts, and avocados – may lower your cholesterol and lower your risk of heart disease and stroke.

Not only do avocados contain high levels of the good fats our bodies need, but they are also a great source of lutein, which has been linked to improved brain health in older adults and improved cognitive function in young children. In fact, avocados took center stage in a recent study and the results showed clear benefits to the “brain health” of the older adults who ate an avocado a day. Now, that’s something to think about!

Of course, avocados aren’t a stand-alone miracle food but they do pack a nutritional punch.
For instance:

• Avocados contain more than 20 vitamins and minerals per serving.
• They are chock-full of fiber, folate, and antioxidants.
• A single serving (about 1/5 of a medium avocado) contains only 50 calories.
• Contains no cholesterol.

The bottom line is that avocados are a powerful source of vitamins and minerals and contain high levels of unsaturated fats. And, if you are trying to lower your cholesterol, reduce your risk of heart disease or stroke, or just want to improve your diet by adding more fruits and vegetables… including foods like avocados in your meal plan might not be a bad place to start.

Sources: American Heart Association, Fruits & Veggies More Matters, CDC

The holidays are a time to enjoy friends, family, and food. And contrary to popular belief, you can have all three without worrying about putting on extra pounds!

The secret…mindful preparation and mindful eating!

Don’t skip meals throughout the day.
This will likely result in overeating later. Eat balanced meals and snacks just like any other day, including breakfast! Research shows that those who eat this important morning meal tend to consume fewer calories throughout the day.

Include lots of fiber in your diet by eating fruits, vegetables, beans, legumes and whole grains.
High-fiber foods are high in volume and will satisfy hunger, but are lower in calories. Plus beans and legumes are easy on the food budget. Add lentils to soups, mix half black beans with half lean meat for tacos, add chickpeas to salads, snack on edamame beans and use hummus instead of mayo.

Choose a broth-based soup instead of a creamy soup.
When making soup, use a low-sodium broth and add lots of different vegetables, beans and spices. To make a thicker soup without the cream, puree vegetables such as cauliflower, squash or carrots. They create a velvety texture with a lot less calories.

Use a smaller plate.
Less room on your plate encourages proper portion sizes.

Start each meal by filling half your plate with fruits and vegetables.
If you wait until the end to add fruits and vegetables, you often run out of room.

Ask yourself is this food calorie worthy?
Does this food taste good enough for me to spend some of my calories on? Try not to fill your plate with everything just because it’s in the buffet line. And if Grandma’s apple pie is calorie worthy, enjoy a piece!

Eat slow and savor every bit. Give yourself a little time before going back for seconds.
Wait to see if you really are still hungry.

After eating, get in some physical activity!
Find a new bike trail, walk the neighborhood to look at holiday lights, go ice skating, or play a game with the kids.

Source: Eatright.org

The Goal is Weight Loss

High-protein diets take their lead from the low-carb craze. The goal is to lose weight by eating more protein-packed foods, which often means consuming fewer carbohydrates. The portion of total calories derived from protein is what defines a high-protein diet. In a typical diet 10%-15% of daily calories come from protein. In a high-protein diet, this number can be as high as 30%-50%.

How do High-Protein Diets Work?

Besides curbing appetites, it’s possible that high-protein diets may also change a person’s metabolism. When carbohydrates are severely restricted, the body begins burning its own fat for fuel — a state called ketosis. Ketosis may shed weight, but it’s also associated with headaches, irritability, nausea, kidney trouble, and heart palpitations.

Starting a High-Protein Diet

High-protein diets come in many forms, and not all are created equal. The most nutritious high-protein plans are low in fat and moderate in carbohydrates, rather than high in fat and low in carbohydrates. The following variety of foods fit the high-protein diet bill.

Say Hello to High-Protein Steak

Few foods beat a nice, juicy steak for protein. And if you’re careful to choose a lean cut, you can get all of the protein with far less fat.

Think White Meat

Chicken and poultry pack plenty of punch in a high-protein diet, and if you enjoy the white meat you’ll be eating a lot less fat than if you choose dark. To slim your meal down even further, remove the skin, which is bursting with saturated fat.

Look for Pork Loin

It may surprise you to learn that pork loin is a white meat. What’s more, the cuts available today are much leaner than they were 20 years ago. If you’re interested in a high-protein diet, you may want to plan on pork.

Lots of Protein, Healthy Fats

Fish is a no-brainer – it’s loaded with protein and almost always low in fat. Even the types that have more fat, such as salmon, are a good choice. That’s because the fat in fish is generally the heart-healthy kind known as omega-3 fatty acid – and many people don’t get enough of this good-for-you fat.

Affordable, Convenient, and Tasty

Eggs are perhaps the most classic and certainly least expensive form of protein. The British Heart Foundation has relaxed its stance on egg consumption saying there’s no longer a need for a healthy person to limit the number they eat. So you may want to get cracking with eggs when you’re on a high-protein diet. If you’re concerned about the fat and cholesterol, egg whites are a good substitute and a heart-healthy source of protein.

Soy: It’s High in Protein, too

Soy products, such as tofu, soy burgers and other soy-based foods, are nutritious plant-based sources of protein. An added bonus: some research suggests consuming 25 grams of soy protein daily may also help maintain healthy cholesterol levels and protect against heart disease.

Beans and Legumes : Full of Fiber and Protein

Beans pack a powerful double whammy—they are loaded with protein and also full of fiber. Studies show that, along with protein, fiber helps you feel full longer and also helps maintain healthy cholesterol levels. As for the protein content, canned baked beans have a sixth of the protein of grilled steak, but with a tenth of the fat.

Low-Fat Milk Products

If you want to give your high-protein diet a tasty boost, don’t overlook dairy products as a protein source. Milk, cheese, and yogurt are not only protein-rich, they also provide calcium for strong bones and a healthy heart. Look for low-fat, light, or reduced fat dairy products as part of a reduced calorie diet plan.

Cereal and Energy Bars

Pressed for time? You can turn to high-protein cereal or energy bars to give your high-protein diet a quick boost. Just make sure the bars you choose don’t have too much sugar or fat.

Go Wholegrain, Go Fiber

Most high-protein diets limit grains to a couple of servings a day, so make sure the grains you do eat are pulling their weight. That means staying clear of white bread and pasta, which have little to offer nutrient-wise, when compared with their wholegrain cousins. Wholegrain breads, cereals, and pastas, on the other hand, are rich in fiber, which might otherwise be in short supply for people on a high-protein diet.

Leave Room for Fruit and Vegetables

No matter the emphasis on protein, make sure you leave room for fruit and vegetables in a high-protein diet. As well as having at least 5-a-day, the NHS says they should make up a third of your daily diet. These nutrient gold mines also contain powerful antioxidants that aren’t found in most other foods, and some research suggests that people who eat plenty of fruits and vegetables may lower their risk of cancer, although more research is needed.

A Diet That’s Easy to Love

High-protein diets may help people lose weight—at least in the short term—because dieters tend to feel full longer when they eat more protein. This alone can cut down on snacking and lead to fairly rapid weight loss. Combine speedy weight loss with the satisfaction of feeling full, and it’s easy to understand why high-protein diets are popular. Unfortunately, many people gain back the weight once the diet ends.

More Protein, More Risks?

The medical community has raised many concerns about high-protein diets. These diets often boost protein intake at the expense of fruit and vegetables, so dieters miss out on healthy nutrients – which could possibly increase their risk of cancer. Other potential health risks when high protein diets are used long term include high cholesterol and heart disease, osteoporosis, and kidney disease.

More Saturated Fat, Less Fiber

Many high-protein diets are high in saturated fat and low in fiber. Research shows this combination can increase cholesterol levels and increase the risk of heart disease and stroke. These diets generally recommend dieters receive 30% to 50% of their total calories from protein.

Losing Calcium

People on high-protein diets excrete more calcium through their urine than do those not on a high-protein diet. If a person sticks to a high-protein diet long term, the loss of calcium could increase their risk of developing osteoporosis.

Protein May Affect Kidney Function

People with kidney disease should consult a doctor before starting a high-protein diet. Research suggests people with impaired kidneys may lose kidney function more rapidly if they eat excessive amounts of protein – especially animal protein.

High-Protein Diets: Jury is Still Out

There are no long-term studies of high-protein diets, so their ultimate health impact is unknown. But the experts are sure of one thing: The best formula for permanent weight loss is a healthy lifestyle. This includes eating nutritious, low-calorie foods and participating in regular physical activity. Seek medical advice before making major dietary changes.

Source: WebMD