Eating on the run has become the norm these days. We grab a sweet roll and coffee for breakfast, eat take-out at our desks for lunch and pop a frozen entrée into the microwave for dinner. We tell ourselves that the low-fat, low-calorie, low-salt diet we meant to follow will just have to wait until tomorrow. But our bodies are feeling the effects (of our convenience diets) today. Heart disease is the number one killer of men and women, and our diets can be part of the problem—or part of the solution. We can clog up our arteries with bad fats, or help them stay open with foods which provide helpful vitamins, minerals, fiber, and antioxidants. We can burden ourselves with extra pounds, or fill-up on foods which lighten our loads.
You’re hungry and short on time, but that doesn’t mean you can’t make healthy food choices. Discover how to choose wisely at restaurants, at the grocery store, or in your own kitchen.
When it comes to fast food, sandwich and sub-based chains are probably your best option.
Places like Subway, Quiznos, Panera Bread, Atlanta Bread, Jason’s Deli, and Au Bon Pain are ideal picks. There are certainly bad choices in these establishments, but you can always find the good ones as well. One of the best things about sub chains is that you get to call all of your own nutritional shots:
Given the reality that fast food is now everywhere, it would be completely unrealistic to expect anyone to totally avoid this inescapable fixture of our modern dining landscape. Fortunately, there are a growing number of more wholesome and healthy fast food options out there.
A healthy breakfast is the perfect way to start your day. To be sure, research shows that healthy breakfasts can aid in weight loss and maintenance. With the right picks, a healthy breakfast will fuel your body through the morning and help you from overeating at lunch.
To do your breakfast right on the go, opt for:
Avoid the muffins, pastries, donuts, croissants, and scones unless you want to be sluggish and starving midmorning. Because of the wholesome words commonly used to describe muffin offerings like “bran,” “carrot-walnut,” or “cranberry,” these no-icing jumbo cupcakes have a healthier reputation than they deserve. Some come with upwards of 550 calories and ten teaspoons of sugar!
When it comes time for lunch or dinner, you can certainly still eat healthfully without sacrificing taste or satiety.
Avoid these unhealthy options at all times!
Most of us don’t have time to prepare fancy recipes—we need to get something on the table quickly. However, having some of these in stock will allow you to prepare a variety of healthy meals.
National Restaurant Associationwww.restaurant.org
American Dietetic Associationwww.eatright.org
WELCOA (Wellness Council of America) 17002 Marcy Street, Suite 140Omaha, NE 68118Phone: (402) 827-3590www.welcoa.org
©2014 Wellness Councils of America
The information contained in this brochure has been carefully reviewed for accuracy. It is not intended to replace the advice of your physician or health care provider.
An Independent Licensee of the Blue Cross and Blue Shield Association.