Yes, you could find easy fast food, but you might have to do your homework.
Image: Thinkstock
Common convenience foods
Packaged, prepared foods are available in many forms: boxed, dry items corresponding to quick pasta and rice mixes; canned foods, corresponding to soup or ravioli; or frozen meals, corresponding to single frozen dinners or “family-sized” lasagna.
All of those are frequently loaded with calories, salt, saturated and trans fats, sugar, refined carbohydrates, additives and preservatives. “It’s not the worst thing if you eat this type of fast food once in a while, but if you start eating a lot of it, it can lead to weight gain and the accompanying health risks like high cholesterol, high blood pressure, diabetes and heart disease,” says McManus.
And don’t think that takeout is the reply either. “The same problem with ‘to-go’ food. It’s fast and it’s hot, but it’s probably salty, greasy, and high in calories,” McManus says.
The healthy version
Some convenience foods are available in healthier versions. However, finding them requires a little bit of detective work. Start with ingredient lists. “The fewer ingredients, the better, and make sure real foods are on the list, whether it’s meat or vegetables,” says McManus. If there’s any added sugar, it needs to be one among the last ingredients, as ingredients are listed by quantity.
Next stop: the Nutrition Facts label. McManus recommends the label and selecting entrees with serving sizes that provide 600 calories or less. 5 or more grams of fiber; 500 or less milligrams of sodium; zero grams of trans fat; 5 or less grams of saturated fat; And zero grams of sugar. (See “What to Look for in a Healthy Prepared Interior.”)
What to Look for in a Healthy Prepared Interior |
|
|
The label says… |
Search for… |
|
Calories |
600 or less |
|
Fiber |
5 grams or more |
|
Sodium |
500 mg or less |
|
Trans fats |
0 grams |
|
Saturated fat |
5 grams or less |
|
thanks |
0 grams |
Billing
Look for dry foods, corresponding to whole-grain cereals (shredded wheat or rolled oats); frozen or canned vegetables (without salt); canned tuna or salmon; some frozen fish or shrimp; And some frozen entrees, often from firms that promote the proven fact that they use organic ingredients. It won’t take long to microwave a fish fillet and open a can of green beans or heat up a nutritious frozen dinner.
Better yet, start interested by fresh meals you’ll be able to prepare in the identical time-frame, or frozen meals you’ve got made yourself that will be reheated whilst you’re on the go (see “Make Your Own ‘Fast Food'”).
Make your personal “fast food”.
McManus also suggests keeping healthy snacks available. “Keep a list of the foods you fill up on each week,” McManus says. Ideas include low-fat, unsweetened yogurt. whole fruit; The hummus and breakfast packages you collect each week are full of nuts, whole-wheat crackers, or chopped vegetables. “Having these foods on hand is the most important thing,” says McManus. “It just takes a little planning. But in the long run, it’s healthier, and it’s cheaper.” |
