Why You Shouldn't Eat and Run

When she’s reminiscing about her youth, Aunt Ella stresses the importance of the family meal. “Whatever we had or didn’t have to eat,” she says, “we always sat down together as a family.” The social context of the family meal is important. In one study, those who regularly ate meals with their family or others had better nutrition–eating more fruits and vegetables. By contrast, those who ate on the run had greater consumption of soft drinks, total fat and saturated fat. Unfortunately, too many Americans of all ages eat a good number of their meals on the run, and that's the problem.

The Fast Food Dilemma

Fast food is widely recognized as a nutritional landmine, but fast food establishments became successful not just because they were fast but also inexpensive. Much of what has gone wrong with fast food is that the original small meals have become super-sized. The original Steak ‘N Shake burger, for example, was the single steakburger which weighs in at a mere 330 calories and 17 grams of fat (6 saturated). The trend today is to go for the double cheeseburger at 580 calories and 38 grams of fat (16 saturated). A survey of customers at 11 fast food chains found that 34 percent of meals ordered contained 1000 calories or more. When customers were able to look at calorie and nutritional information beforehand, however, they purchased and ate 52 fewer calories.

Nutritional information is usually available in fast food chains. If not, you can go online (www.dietfacts.com or www.foodfacts.info) to plan your meal.

Fast Food Hints

If you have your sandwich prepared “your way,” you can pass on the high-calorie mayo (about 100 calories per tablespoon) and cheese. But load up on the more nutritious tomatoes, lettuce and peppers. Don’t assume that chicken and fish are the lowest calorie options. Any food that is breaded and then fried just soaks up the fat and calories. Grilled and broiled are better options. As an alternative to traditional fast food outlets, you can usually get a nutritious meal or snack at a supermarket. Choose precut fresh fruit or vegetable pieces, yogurt, string cheese, whole grain crackers and sushi.

For the car or the office, carry along some of these nutritious snack items from the supermarket. A bag of dried fruit in your purse or brief case is a more nutritious option than most items you’ll find in a vending machine.

Sit Down and Eat

The best approach, no matter how rushed you are for time, is to sit down and eat three sensible meals–prepared at home whenever possible so you can control the ingredients. Start your day with a healthy breakfast. Whole grain cereal, hot or cold, with fresh fruit is an excellent choice, giving you a head start on your daily requirements for whole grain and fiber.

Many time-conscious Americans get into the habit of eating carry-out or prepared foods, which are frequently high in calories, saturated fat and sodium. But there are many quick-and-easy meals you can prepare for yourself that may be more nutritious and flavorful. Roasted vegetables – onions, tomatoes, peppers, squash, celery, asparagus or whatever – need only be washed, sliced and laid out on non-stick foil. Sprinkle on a bit of olive oil, salt and pepper and roast in the oven until they’re oozing with flavor. Leftovers can be made into a soup. Whatever you make, try to make quantities large enough to last two or three meals. Just heat and serve.

When you eat out, look up menus ahead of time, if possible, and think about the best choices for nutrition and weight control. If you order a salad, get the dressing on the side. It makes sense that creamy Italian is going to come with more calories and fat grams than a simple vinaigrette. The same goes for cream-based soups and pasta sauces. What main course you order is less important than the way it is prepared. Steamed, poached, broiled, baked, grilled, roasted, stir-fried and sauteed are good words; battered, breaded, creamed, crispy, fried and deep fried are not.

As with fast food, portion size is crucial. If your entree is huge, save half of it. You will enjoy the quick, easy meal tomorrow night.