By Joy Hanzel, B.S.

Many Americans have resorted to “convenience foods” to keep up with their fast-paced, time-oriented lives. In general, convenience foods are high in calories, saturated fat and cholesterol, with little nutritional value. Convenience foods are commonly found in cafeterias and vending machines. For many people it may be unrealistic to totally avoid convenience foods, but it is possible to make healthy choices.

A healthy rule of thumb with vending machines is to choose foods low in fat, high in fiber and high in vitamins and minerals.

Healthy choices include:

• Chicken or turkey deli-style sandwiches on wheat bread (watch out for excessive cheese and mayonnaise)
• Instant soup or oatmeal, yogurt, fruits, veggies, pretzels, baked potato chips and low-fat granola bars
• Bottled water, 1% or skim milk (regular or chocolate), V8 juice, unsweetened orange or apple juice, and diet soft drinks

Poor choices include:

• Hamburgers, cheeseburgers, mini pizzas and other related foods
• Regular chips, candy bars and ice cream
• High-sugar fruit drinks and regular soft drinks

Making healthy choices in the cafeteria

Look for meals low in saturated fat and cholesterol and high in complex carbohydrates and fiber. An ideal meal should consist of at least 3 different food groups, accompanied by appropriate portion sizes. Some healthy meal guidelines to follow are:

• Meats: 3-oz portion sizes of either chicken, turkey or fish.
• Food preparation methods: broiling, grilling, roasting, steaming or stewing.
• Low-fat condiment substitutes: Fat-free sour cream, light margarine/mayonnaise and low-calorie or fat-free dressings. Also take advantage of fruits and vegetables when available.

Overall, it is always possible to make a meal more nutritious no matter what the circumstances. Not only will you feel better about your food choices but so will your mind and body!

For additional information please contact NIFS at 317.274.3432.