Convenience Food Tips

While it would be ideal to make all of our own snacks and meals
from scratch everyday, the plain and simple truth is that most
of us simply don’t have that kind of time. This is where we turn
to convenience foods to meet our dietary and weight loss needs.
However, the right convenience foods in the right amounts can
easily be integrated into almost any diet.

Shop Smart – Never shop on an empty stomach. This will only make
it harder for you to make choices that are in your best
interests. Always be prepared with a thorough shopping list and
do not divert from it. If an aisle is full of tempting goodies
but has nothing on your list, simply walk right by it, instead
of down it. If you see something healthy that you would like,
but it’s not on your list, jot it down and add it to the list
next time. This will provide you with something to look forward
to. Reach for the smaller bags and boxes of what you need when
possible. The less food you have leftover in your kitchen
translates into less temptation.

Read Labels – All convenience foods are not the same. Depending
on your chosen diet, some will fit much better into your routine
than others. This is why it’s important to become an informed
consumer and never place anything in your grocery basket unless
you’ve read the label and determined it’s in your best interests
to buy it. Many snack foods come in different versions—low fat,
reduced fat, low calorie, low carbohydrate, low salt, etc.
Choose the variety that best fits your dieting needs.

Remember that different labels can mean entirely different
things. The following list may help you discern between them:

No calorie: Less than 5 calories per serving Low calorie: Less
than 40 calories per serving (or less than 120 calories per
meal) Reduced calorie: 25% less calories than the same amount of
a similar food

No fat: Less than 0.5g fat per serving Low fat: Less than 3g fat
per serving (less than 30% of calories from fat per meal) Low
saturated fat: Less than 1g fat per serving Reduced fat: 25%
less fat than the same amount of a similar food

No cholesterol: Less than 2mg cholesterol per serving Low
cholesterol: Less than 20mg cholesterol per serving Reduced
cholesterol: 25% less cholesterol than the same amount of a
similar food

No salt: Less than 5mg sodium per serving Low salt: Less than
140mg sodium per serving Reduced salt: 25% less sodium than the
same amount of a similar food

No sugar: Less than 0.5g sugar per serving Low sugar: No
requirements—make sure to read the label Reduced sugar: 25% less
sugar than the same amount of a similar food

As you can see, eating six servings of a no-fat food can
actually total as much as 3g of fat. For someone who is severely
restricting their fat intake, this can greatly hinder their
progress. It’s best to be informed and make wise shopping
decisions. Take charge and be responsible.

Trim the Fat – Just because a macaroni and cheese frozen dinner
is oozing extra cheese doesn’t mean you have to eat it. A common
sense approach to preparing and consuming convenience foods can
go a long way to making them healthier. When you take a frozen
meal out halfway to stir it, remove or blot away any excess oils
and fats. Transfer to a real plate when finished, so you can
discard the excess sauces.

If rice or pasta calls for a heaping tablespoon of butter, opt
instead for a conservative teaspoon of soy margarine or olive
oil. Ultimately your rice will taste the same and you won’t have
all those extra calories to contend with. Milk and cookies is a
long-time favorite, but try for milk and crackers next time.
Experiment with jellies and spreads instead of the usual
mayonnaise and butter for toppings.

Portion Control – It’s easy to lose track of how much you’ve
eaten when you drink or eat straight from the container. Stay on
track by carefully measuring out serving sizes before you begin
eating. When you do buy items like chips or pretzels, locate the
appropriate serving size on the nutrition label. As soon as you
arrive home, divide the larger bag into individual servings in
small plastic baggies. In this same spirit, when snacking on any
food, separate a single serving’s worth and put it aside in a
plate or bowl. Then immediately put the food away, before you
begin eating, to avoid temptation. Try not to make the original
packages easily accessible. Purchasing a bag re-sealer is more
effective than using chip clips, because you are less likely to
cut open a bag than to simply unclip it. Heavy-duty tape and
hard-to-open containers can also do the trick.

Fast Food – Ideally, fast food should be avoided. However, the
ever-expanding menus at many of the top fast-food chains are now
offering many options that can fit into a variety of diet plans.
Look for grilled meals instead of fried. Opt for alternate sides
instead of French fries if possible. Many chains offer salad and
yogurt options as well.

Ask for substitutions if a menu item is not quite ideal. For
example, you can request a hamburger without a bun, or you can
request a bun without a hamburger. If you cannot get the
substitution, make modifications yourself before eating, i.e.
throw the hamburger bun in a nearby garbage bin or discard half
your French fries.

Make Your Own – There’s no rule that says only store-bought,
pre-packaged foods are convenient. Take time on the weekend or
on days off to do some conscientious grocery shopping and cook
one or two large meals of something healthy that you enjoy.
Separate into serving sizes and refrigerate (or freeze) as
necessary. Buy fruits, vegetables, deli meats, and cheeses to
snack on, and prepare them ahead of time by slicing into
bite-sized pieces. Separate into serving sizes and store to use
as snacks during the week; since they now require no
preparation, you’ll be more likely to reach for the carrot
sticks and less likely to reach for more processed convenience
foods. Your own frozen vegetables make a delicious side dish in
a snap. Voila! Now you have your own frozen dinners (or lunches,
or snacks) with much healthier contents.

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