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Eating on the Run
With all
the gadgetry available designed to save us time, it still
seems that we still don’t have enough time to do all we plan
to do. So the result is that we rush through things. We rush
going to work or school, driving the kids to practice, running
to a meeting or heading off to the gym.
One of the most important things that we have to do that we
rush through is eating. So much so that we live on pre-made
food, take outs, etc. And of course, there are those fast-food
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Health & Fitness |
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chains.
Sure, we love those famous and consistent fast burgers
and fast fries.
While it’s great to be active, busy lifestyles can also
mean unhealthy eating habits, especially when we find
ourselves at the nearest fast-food restaurant wolfing down
a burger and fries. Eating high-calorie, fatty foods can
lead to weight gain; raise your cholesterol and blood
pressure levels; and make it harder to manage your
diabetes. Is it possible to eat on the run and still make
healthy choices?
Well, yes! |
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Fast and
Healthy Choices |
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Thankfully, gone are the days when the fast food
selections consist of burgers, fries, soda and ice cream.
The good news is that more and more fast-food restaurants
now offer many healthy options. Curious about the calories
of those portions? Most restaurants post their nutrition
information on their websites, and some even offer
brochures right in their restaurants. Read up and do your
homework. |
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Eating at
Home
Most people eat out because we usually do not have enough time
to cook a meal at home. And of course, there are those pesky
dishes and pots to wash afterwards. Who’d have the time?
The good news, again, is that it is possible to eat
healthfully without spending hours in the kitchen. The key is
planning. Here are a few steps that some of us are wise enough
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Plan the meals
for the following week. As we go through the recipes to come
up with a menu, we have to make sure that the recipes are
healthy and not loaded with fat and salt. If you don’t have
healthy recipes, you may need to buy a new cookbook. Choose
a cookbook that lists the calorie, carbohydrate and fat
content at the end of each recipe. The internet is also a
great source of healthy recipes.
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- List down
the ingredients and grocery shop! This is a big time saver,
since you won’t have to shop during the week. Be sure to
save your menus and shopping lists to use for future meals.
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- Buy only
the items in your list. Don’t be sidetracked by latest craze
in diets. Make sure you check the grocery ads for coupons.
You can save both time and money. To save more time in meal
preparation the grocery stores not offer pre-cut and peeled
vegetables and bags of salad. These of course are a little
more expensive.
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- If you
don’t have one yet, buy a slow cooker. It safely cooks food
at a fairly low temperature over several hours. Soups, stews
and casseroles can all be cooked in a slow cooker. Just
leave the meat, seasonings and vegetables with the broth in
the slow cooker before you leave for work. By the time you
come home in the early evening, your meal is ready! There
are many recipes available for slow cookers, but make sure
to choose healthy ones
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- If you
HAVE to, indulge in a fast food restaurant. BUT STAY AWAY
FROM FOLLOWING:
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- Large or
super-size burgers
- Cheese
- Fried
chicken or fish sandwiches
- Chicken
nuggets
- French
fries and Onion rings
- Egg,
sausage and cheese sandwiches
- Pizza
with extra cheese or high-fat meat toppings
- High-fat
sauces and salad dressings
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Milkshakes
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So what’s
left? Here are better choices:
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- Plain
hamburger without the cheese and “special” sauces
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Vegetarian burger
- Grilled
or broiled chicken without skin
- Grilled
fish sandwich
- Sandwich
wraps made with turkey, lean ham or roast beef
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Thin-crust pizza with vegetable toppings
- Salad
with low-fat dressing or dressing on the side
- Baked
potato with vegetables
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Vegetable soup
- Nonfat
or low-fat milk or water
- English
muffins
- Yogurt
- Fresh
fruit
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- Change
your evening lifestyle. Since breakfast starts off your day
it could be the most important meal of the day.
Unfortunately for us, those late night movies usually leave
us with little or no time for breakfast.
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Breakfast
Many people either skip breakfast or grab something high in
calories and fat because they’re in too much of a hurry in the
morning. But rather than stopping at the local doughnut shop
or fast-food restaurant, keep foods on hand at home, in your
car or at your desk so you don’t get caught short. Here are
some ideas: |
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Microwave packets or cups of instant oatmeal
- Peanut
butter and jelly sandwich on whole-grain bread
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High-fiber cereal mixed into low-fat yogurt
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Breakfast cheese burrito made with low-fat cheese
- Cottage
cheese mixed with cut-up fresh fruit
- Toasted
whole-grain waffle spread with peanut butter
- Fruit
smoothie made with yogurt
- Fruit,
whole or cut up
- Low
sugar, high-fiber cereal bars
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Snacks
During the afternoon doldrums when your energy is low, fall
back on a healthy snack, but stay away from the office vending
machine or the nearest convenience store. Candy bars, potato
chips or cookies might fill you up, but they can also raise
your blood glucose levels and won’t give you lasting energy.
Once again, think ahead and keep healthy snacks: |
- Low-fat
yogurt with fresh fruit
- Rice or
popcorn cakes spread with hummus or peanut butter
- Cut-up
raw vegetables dipped in a low-fat salad dressing
- Light
microwave popcorn sprinkled with parmesan cheese
- Small
cup of applesauce with a handful of nuts Slice of cinnamon
raisin toast spread with part-skim ricotta cheese
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Sugar-free pudding cup
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One Last Thing
A
high activity day needs high energy fuel. Eating healthy food
will provide that energy. However, rushing through so many things
during our day is hardly a form of exercise! Unless of course
you walk to the grocery store, use the stairs instead of the
elevator, etc. |
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