Many processed foods are high in carbohydrates, sodium and trans fats. And now that you have cleaned out your pantry what will you eat?
We have become so accustomed to convenience that we have forgotten how convenient it is to cook at home. In the busyness of today’s world we just want to get eating over with and this has impacted our food selection and choices. Look at how much larger today’s grocery store is and how many processed foods are sold.
If you mainly stick to the parameter of the grocery store your shopping will include wholesome foods…meats, dairy, produce are all on the parameter. You will hardly need to delve inside.
A healthy diet as described by the USDA is one that focuses on fruits, vegetables and whole grains which are all carbohydrates (carbs) so what’s the deal?
Not all carbohydrates are created equal. Most Americans eat too many carbohydrates. In fact when the craze went to low-fat what do you think they replaced the fat with…carbohydrates. We eat cookies by the sleeve, and boxes of crackers in two sittings. There are whole isles of crackers and snack foods now which are high in carbohydrates and trans fat. And then there is the bigger the better. Now the craze has turned and there are all the low carbohydrate diets – well that’s not the answer either – it’s all about good carbs.
Bad carbs are refined, processed carbohydrates that have most of their natural nutrients and fiber removed to make them tastier. Most baked goods, white breads, pastas, snack foods, candies and non-diet soft drinks fit into this category. The most common ingredients are bleached, enriched wheat flour and white sugar plus many artificial flavorings, colorings and preservatives.
Good carbs are unprocessed like vegetables, fruits, beans and legumes, fat-free milk and yogurt as well as whole grain products. Now I know it is easy to swing by the freezer section and buy pre-package meals but buyer beware. It is still easy to add up calories and fat here even though you missed the fast food drive in. Again it is choices.
So what’s a person to do when they just don’t have the energy to cook? The pre-packaged meals are okay with careful selection, but I would suggest that using foods you have prepared ahead on days when busyness gets in the way…when you are tired or have a million and one things going on turn to meals from your freezer that you have cooked ahead. So with some planning you can be prepared for low energy days. Here’s how to do this:
• When making a casserole, make two and freeze one.
• Double a recipe for leftovers
• Cook a double portion of ground meat and freezer or noodles for pasta salad the next day. (be sure to label and date).
So when you feel drained you have a healthy meal at home waiting for you and you just need to add a salad or vegetables.
Here are some ideas that will help you increase your use of whole foods:
• Plan a week’s menu before shopping
• Avoid shopping when hungry
• Buy store brands
• Shop for specials
• Pay attention to ingredient labeling
• Prepare foods right after bringing them home: chop veggies.
• Get family involved
• Try something new
With a little bit of planning you can replace the majority of processed foods with whole foods. And that’s a good healthy habit.