I know what you’re thinking. There’s no way that prepackaged, convenience and fast food can ever be healthy for you. They’re loaded in sugars, fats and fillers that do little more than give you a temporary sensation of fullness. Quite often this is true, but you can find some health benefits if you read labels and pay attention to what you are buying.
Breakfast: Many of the cereals we see on the supermarket shelves are more sugar than anything else. However, if you look for products with whole grains, you’ll be pleasantly surprised to see what the nutritional values can be.
Many cereals contain a host of vitamins and minerals, and if you buy whole grain cereals you might get as much as thirty to forty percent of your daily intake of iron in one serving. You can usually find low sugar varieties as well.
As far as fast food restaurants go, you still have some healthy choices. Stay away from the bacon and sausage, because they are usually sweetened with added sugar and full of fat. However, a bagel, toast, or yogurt and berries can give you a morning pick me up, without a lot of guilt about what you are eating.
Muffins? Actually, many people pick up a muffin to go with their morning take out coffee, but in reality, muffins are one of the worst culprits. Unless you choose bran or whole wheat, you’re probably gaining more calories and sugar than nutritional value.
Lunch: Lunch on the run can be tricky, but it’s important to refuel your body mid-day. Soups, especially the microwavable single servings, can be so full of sodium that it undermines any health benefits. However, salads are always fresh, whether it’s from a fast food restaurant, or ready made in a bag at your grocer.
The secret to healthy salad is to go easy on the toppings. Bacon bits and creamy dressings add fat and calories you don’t need. Try a vinegar based dressing and just skip the bacon bits. A little sliced chicken breast is better.
If salads aren’t your thing, try some granola cereal mixed with yogurt. It’s a crunchy, low fat meal that’s quick and easy, as well as being inexpensive. The granola cereal adds texture and taste along with protein, vitamins and minerals. If you like a little sweetness, instead of buying fruity yogurts, add a little manuka honey for natural sweetening and extra antioxidants.
Dinner: A busy life needs a quick dinner that tastes good, but still has some health benefits. That fast food burger might seem simple, but it’s also full of unwanted calories and fat. If you must choose the burger, skip the secret sauce at least.
Better choices are grilled chicken sandwiches, with salad instead of fries. You could also choose water or juice instead of cola to keep sugar and calories under control.
Convenience foods or microwavable meals available at your supermarket can often be worse than the fast food burger and fries. Check the labels for sodium and sugar content, because these are the two biggest detriments of prepackaged meals.
However, you can usually find some frozen pasta that cooks up in a couple minutes. Add some frozen veggies and a can of your favourite cream soup, plus a can of water or milk, and you’ve got yourself a quick and easy casserole in about ten minutes. If you use dry pasta instead, you’ll need about twenty minutes to cook the pasta properly.
You can add a can of chicken, ham or tuna to add more protein to your casserole. You can also make a casserole in advance and store it in the freezer, for a quick, microwave meal in minutes.
It might take a little extra work on your part, but reading the labels and thinking about what you are eating will help you make healthier choices. In the end, your waist line, your heart and your whole body will thank you for making good food out of fast food.