Eating out too much?
I recently read that the amount of money the average American spends on eating out is now more than spent on food prepared at home.(source USDA)
Eating out is convenient – technology lets us press a few buttons on our phones and food appears at our doorstep.
Convenient maybe, but what’s the real cost of eating food prepared away from home?
SOS – that’s what we find in food prepared away from home. Food with too much added salt, oil, and sugar. That’s exactly what we’re trying to avoid when eating healthier.
I personally think, and you probably agree, that convenience foods can be addicting for many people.
Many people don’t like the taste of “real” food because they’re so used to things that have too much salt, oil, and sugar. We should be limiting both added sugar and saturated fat to less than 10 percent of calories per day. And Sodium should be less than 2300 mg per day. Think about what you’re eating – are you meeting these goals?
It’s especially dangerous when we let children eat too much food prepared away from home. Think about it, kids grow rapidly, and most convenience foods simply don’t have the vitamins, minerals, phytonutrients, antioxidants, and fiber that the growing body needs to thrive.
The USDA suggests we fill half our plate with fruit and vegetables, a quarter with whole grains, and a quarter with a healthy protein (like beans). How many take out meals look like that?
image from: brendadavisrd.com/my-vegan-plate/
So what can you do? Plan, plan, plan.
Write down some meals that are easy to prepare. Make a list. Go shopping.
Do some simple batch cooking and use your batch cooked items to create fast, easy meals for your busy weeknights.
Cook up some whole, intact grains (like wheat berries or quinoa) and use them to make salads for lunch and to bulk up your soups, chilis, or stews.
Cook up some sweet potatoes and roast them in small dice to make salads more filling or pour chili over them to make a delicious & filling meal.
Cook up some beans, like black beans (if not using canned), and use them in salads (with the whole grains) or to make veggie burgers or a quick quesadilla.
Always be sure to prep enough vegetables for three days – this makes it so easy to incorporate them into your meals. Include lots of leafy greens and non-starchy vegetables.
Eat fruit for dessert and snacks.
Use nuts & seeds to make sauces.
Cook up a big batch of whole grains, like steel cut oats or teff, for filling and easy breakfasts.
Explore ways to incorporate spices and herbs into each meal – these add depth and flavor without you having to rely on salt.
So now you see how easy it can be to get those veggies, whole grains, and proteins into your diet when you prepare your own foods.
Need Meal Inspiration?
These are the cookbooks I’m loving lately:
The How Not to Diet Cookbook by Michael Greger, MD
I love the way the recipes incorporate so many healing spice blends to create wonderful flavors. Even the hubby has been impressed with the dishes! The meals are also great if you’re trying to watch your weight.
Bonus: The book’s a great deal at less than 50% of original listing price.
The Fiber Fueled Cookbook by Will Bulsiewicz, MD
This book not only helps you find the root of your gut issues but provides simple, flavorful recipes along the way. Be sure to check out the chapters on fermentation, sourdough bread, and sprouting!
The 30-Day Alzheimer’s Solution by Dean Sherzai, MD & Ayesha Sherzai, MD
If you didn’t read their groundbreaking book The Alzheimer’s Solution then you’ll love the recap in the first part of the book. The photography is stunning and the recipes are easy to follow and prepare. I especially love the chapter on dips and dressings.
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What are your favorite easy-to-make meals?
Post in the comments below and let me know.
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