5. Diet on the Go
Having a busy life is exciting and can be
very fulfilling. However, it can kill your diet desires if you aren’t
careful. Whether you take your own food with you or eat out, choose to
be a good dieter on the go.
Packing a lunch can offer many nutritious
benefits that are certainly better than fast-food choices or the vending
machine. When packing your own lunch, you know what goes into it and
you can save money as well. A well-balanced lunch should contain a
high-protein food, a starch, a fruit and/or vegetable, and a beverage.
Occasionally a treat could be thrown in too.
Look back at the MyPyramid guidelines for healthy suggestions. Choose
foods from each of the food groups. Limit excess snack foods, cookies,
candies, and cakes that are high in fat and sugar. Select high-fiber
foods like whole-grain breads, fresh fruits, and vegetable sticks.
Sandwiches are a common lunch choice. Seek out
new fillings and breads to make your sandwich appealing. How about some
sliced chicken or tuna? What about trying a sandwich wrap or raisin
bread? You can even try a thermos of soup, cottage cheese, or yogurt.
Packing a good lunch doesn’t take a lot of time but it does take
planning. If your mornings are rushed, then pack it the night before.
Leftovers from home also make interesting lunches. When cleaning up,
pack them into individual servings. Seek out containers that help keep
foods fresh.
As a dieter on the go,
you may choose to eat out. Make a conscious effort to plan and make wise
food selections. As you become more knowledgeable as to what and how
you should be eating, you will be able to eat out without a great deal
of effort. Restaurants are finally trying to cater to consumers’
requests. Many more choices are thankfully becoming available.
6. Sticking to a Meal Plan
Have you ever served a meal that just didn’t
look very appetizing? I’ve botched a few meals myself. I’m talking about
that dinner of baked rubber chicken, mashed potatoes, and cauliflower
on a white dinner plate that looked so boring and bland you fell asleep
looking at it. How about that fresh stir-fry with a side salad that
crunched when you chewed until you chipped a tooth? Meals like these
often happen when you don’t plan what will be served.
A meal should be appealing. If it is not, it
will not be enjoyed. A proper meal should be one that is rich in the
following characteristics: color, flavor, texture, and nutrients.
Color
The color of your meal appeals to your eye and
stimulates your appetite. Remember the meal described above—the
all-white plate can be made more appealing by changing it to baked
chicken with wild rice and fresh broccoli spears. Doesn’t that sound
better to you?
Flavor
Flavor is important, too! Spicy, sour, sweet,
and tart are but a few of the many flavors available. All spicy or all
sweet foods may be too much at one time. Try offering some mild beans or
rice with a spicy enchilada, rather than a spicy side dish, to help
balance your taste buds. The temperature of your meal should also be
considered. Most people enjoy a balance of some hot foods with cold
foods. Soup and fresh salad go well together, as does an omelet with
fresh orange juice.
Texture
Texture should also be thought out. People like
the combination of soft foods with crunchy or chewy foods. Eating a meal
should not require an excessive amount of chewing or no chewing at all.
Nutrients
A meal should be full of a wide range of
nutrients. It is easier to put together a nutritious meal by choosing
foods from the different food groups and planning a range of colorful
food selections and various flavors and textures. Fiber is abundant in
fresh, crunchy foods. Vitamins A and C can be found in both dark green
leafy and red vegetables. Protein is abundant in meats, and calcium is
found in dairy sources. Follow the MyPyramid guidelines and you can plan
meals that provide your daily nutrients.
7. Shopping for the Goods
Nothing beats an old fashioned shopping list
to help you plan for your healthy diet needs. Keep your list handy at
home to help you and family members or roommates keep up-to-date on
foods that need to be purchased. However, if you are finally trying to make healthy choices, the
list can help you keep on target. Otherwise, impulse shopping can cause
you to buy products you don’t need. Consider MyPyramid and serving
sizes—this will help you buy only the things you need, and in the right
amounts.
Prepackaged/Convenience Foods
Prepackaged and convenience foods are here to
stay. Sure they can save time, but they also can run the food bill up
rather quickly. Estimate the cost of preparing certain foods from
scratch, and then compare them to the prepackaged item. See what the
difference is for you? Making foods from scratch can also save you
additional calories and fat. For example, making fried rice from a
prepared rice mix is much more caloric than a quick, home-prepared
version. If you are a fan of macaroni and cheese, you can use lower-fat
cheese and milk when you prepare it yourself, an option that may not be
available in a prepackaged type.
What about frozen dinners? There are entrées,
family-size varieties, side dishes, and even special meals catering to
children. Not all of these are good choices. Be selective. Choose the
ones that offer standard serving sizes and use lower-fat preparation
methods. You can even find them with vegetables and fruits that are
often neglected in homemade meals. When selecting frozen meals, aim to
meet these guidelines:
- Select meals with no more than 30 percent of total calories from fat.
- Select meals with no more than 200 milligrams of sodium per 100 calories.
- Select meals with at least 40 percent of the recommended dietary allowances for vitamins A and C.
Keep in mind that these
guidelines don’t guarantee that you will meet all your daily nutritional
needs. In order to maintain a healthy intake, be sure to alternate your
food choices. Try to limit everyday consumption of frozen meals. It
helps to discover how to compensate for missing nutrients during other
meals and snacks during the day.
