Yes, you can find convenient fast-cook meals, but you’ll have to do your homework.
Ever notice how nutrition takes a back seat when you’re hungry? Packaged and prepared foods somehow don’t seem un-healthy when you need a meal in a hurry. But is there such a thing as a nutritious and healthy convenience food? Yes, there are some healthy options out there, but you really have to look for them.
Ever notice how nutrition takes a back seat when you’re hungry? Packaged and prepared foods somehow don’t seem un-healthy when you need a meal in a hurry. But is there such a thing as a nutritious and healthy convenience food? Yes, there are some healthy options out there, but you really have to look for them.
There are several typical convenience foods and they vary namely:
Packaged, prepared foods come in several forms: boxed, dry goods such as quick-cook pasta and quick-cook rice ; canned foods, or frozen foods, such as a single frozen dinner
All of these are usually loaded with calories, salt, saturated and trans fats, sugar, refined carbohydrates, additives, and preservatives. I assure you the list is endless. Saddest is that it is seen to be a mark of affluence in Nigeria
It’s not the worst thing if you eat this kind of fast food once in a long while because hey,one has to be practical. But if you start eating a lot of it, it can lead to weight gain and the health risks that come with it, such as high cholesterol, high blood pressure, diabetes, and heart disease.”
And don’t think that take-out food is the answer, either. This is because take-out foods like the popularly available regular burgers,hot dogs have the same problem;they are salty,fatty and very high in calories
Packaged, prepared foods come in several forms: boxed, dry goods such as quick-cook pasta and quick-cook rice ; canned foods, or frozen foods, such as a single frozen dinner
All of these are usually loaded with calories, salt, saturated and trans fats, sugar, refined carbohydrates, additives, and preservatives. I assure you the list is endless. Saddest is that it is seen to be a mark of affluence in Nigeria
It’s not the worst thing if you eat this kind of fast food once in a long while because hey,one has to be practical. But if you start eating a lot of it, it can lead to weight gain and the health risks that come with it, such as high cholesterol, high blood pressure, diabetes, and heart disease.”
And don’t think that take-out food is the answer, either. This is because take-out foods like the popularly available regular burgers,hot dogs have the same problem;they are salty,fatty and very high in calories
The healthier versions:
Some convenience foods do come in healthier versions. It takes a bit of detective work to find them, however. You can start with ingredient lists. The fewer ingredients, the better, and make sure that real foods are on the ingredient list,and not food like foods. If there’s any added sugar, it should be one of the last ingredients, since ingredients are listed in order of quantity.
Some convenience foods do come in healthier versions. It takes a bit of detective work to find them, however. You can start with ingredient lists. The fewer ingredients, the better, and make sure that real foods are on the ingredient list,and not food like foods. If there’s any added sugar, it should be one of the last ingredients, since ingredients are listed in order of quantity.
Next stop: the Nutrition Facts label. Always scrutinize it. Look at the label.
What to look for in a healthy prepared entrée:
Calories 600 or less
Fiber 5 grams or more
Sodium 500 milligrams or less
Trans fat 0 grams
Saturated fat 5 grams or less
Sugar 0 grams
What to look for in a healthy prepared entrée:
Calories 600 or less
Fiber 5 grams or more
Sodium 500 milligrams or less
Trans fat 0 grams
Saturated fat 5 grams or less
Sugar 0 grams
Look for dry foods, such as whole-grain cereals ( eg.whole wheat or rolled oats); frozen or canned vegetables (without added salt); canned tuna or salmon; some frozen fish or shrimp; and some frozen entrees, usually from companies that promote the fact that they use organic ingredients.
Even better, start thinking in terms of fresh foods you can prepare in the same amount of time, or frozen meals you’ve made yourself that can be reheated when you’re on the go.
Make your own “fast food”
An easy way to get a healthy meal in a hurry is to plan for hectic meal times.
You know there are going to be times when you’ll want to take something out of the freezer and have it ready in five or 10 minutes.
I recommend batch cooking—making a meal in a large quantity that you can freeze in small portions. In general,any meal that freezes well will work for this concept.
I also also suggest having healthy snacks on hand. Keep a list of grab-and-go foods that you replenish each week. Ideas include low-fat, no-added-sugar yogurt; whole fruit and snack packages that you assemble each week, filled with nuts, whole-wheat crackers, or chopped vegetables like lettuce,carrots etc
Having these foods on hand is the main thing.It just takes a little planning. But in the long run, it’s healthier, and it’s cheaper!!
An easy way to get a healthy meal in a hurry is to plan for hectic meal times.
You know there are going to be times when you’ll want to take something out of the freezer and have it ready in five or 10 minutes.
I recommend batch cooking—making a meal in a large quantity that you can freeze in small portions. In general,any meal that freezes well will work for this concept.
I also also suggest having healthy snacks on hand. Keep a list of grab-and-go foods that you replenish each week. Ideas include low-fat, no-added-sugar yogurt; whole fruit and snack packages that you assemble each week, filled with nuts, whole-wheat crackers, or chopped vegetables like lettuce,carrots etc
Having these foods on hand is the main thing.It just takes a little planning. But in the long run, it’s healthier, and it’s cheaper!!
Dr dileem
The Likita Bokanturai.
Kano Nigeria
The Likita Bokanturai.
Kano Nigeria
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