Lately, I've been reading articles about the predicted food trends. One
trend that caught my attention above all the rest is the idea that more
people will be preparing and eating more of their meals at home. I hope
this is true and a trend that is here to stay!
Over the years, home cooked meals have replaced meals on the run, fast
food or take-out foods. I have met many people who simply have trouble
finding the time or don't know how to put together simple, healthy
meals. I have met clients who literally consume ALL of their meals on
the run, and never have a meal at home. With so many sources of food
available everywhere and at anytime, it's easy to see how this could
happen. Yet, there are a number of compelling reasons why you should
rethink how you (or your family) get meals.
* Quick and simply prepared foods made at home could help you get
healthier, lighter, and provide you with a bit more cash to spend on
other things. Home prepared foods are almost always lower in fat,
calories and sodium. The person who prepares meals at home has control
of how the food is made, what goes into it, and most importantly, how
much is served.
* Meals purchased out are usually much larger portions than one might
have at home. A quick check of the caloric content of many chain
restaurant meals reveals some alarming news - those meals could contain
1000 or more calories. How many times have you consumed the entire
portion of a large restaurant meal? Unless you are taking half of that
portion home, you may be consuming far more calories than you may
realize. If the dish is prepared with heavy sauces or oils even a half
portion can mean lots of extra calories.
* A side benefit of eating at home: more family time together and the
chance to teach your children healthy eating habits. Families who eat on
the run all of the time lose out on quality time to communicate with one
another about school, work or the day's events. Eating meals together as
a family is an opportunity to set a positive example and educate your
children about healthy eating.
You don't need to have special cooking skills to put together healthier
meals at home. Here are a few examples of how to start:
* Start having breakfast at home instead buying the calorie-laden
breakfast sandwich. A bowl of cereal with low fat milk, fresh fruit and
perhaps a yogurt can help you start your day.
* Brown bag your lunch instead of getting fast food or take-out every
day. No need to get fancy here if you don't have time. A sandwich or
portion of last night's leftovers will do. Add a piece of fruit or cut
up raw vegetables to round things out.
* For dinner, prepare simple meals once and make enough to have
leftovers at another meal. Grilled or broiled chicken, fish or lean meat
with a potato or whole grain pasta and steamed vegetables, takes less
than 30 minutes.
* Cook and plan meals ahead for the week to save time. Once you get in
the habit of preparing a few things ahead of time, the rest gets easier.
Taking time to make your own meals more often can go a long way towards
a healthier style of eating and weight loss.
Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator
and Certified Wellcoach®. Gretchen is the author of the books "The Quick
Start Guide To Healthy Eating", "The Everything Guide to Managing and
Reversing Pre-Diabetes", "The Everything Diabetes Cookbook, 2nd ed.",
"Pre-Diabetes Your Second Chance At Health" e-book, audiobook and
presentation. You can find her products at
http://www.nutritionxpert.com/products/
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