My cousin, who I frequently use as an example, is intelligent, funny, and a typical modern senior. She and her husband dine out often and she admits to “doctoring” up frozen pizza, using gravy from a jar, and every other convenience she can think of. She isn’t the only one; we are all guilty of “making do” on at least two, maybe even three or four nights a week. We all know better but nutrition takes a back seat when we are hungry and running behind schedule.
Does that mean that the food we pull off a shelf, out of the freezer, or select from a buffet table are all bad for us? Who can we trust? Are any convenience foods nutritious?
Of course they are, but dietitians will line up to tell you that you have to do your homework. Convenience foods are tempting. The boxes, dry goods, canned and frozen foods all look good but are they good for you? Most of them are loaded with calories, salt, fats, sugars, additives and preservatives. This revelation takes the wind out of your sales doesn’t it? A steady diet of convenience foods can lead to weight gain and may put your health at risk.
So, how do you find healthier versions? Healthy convenience foods can be found but you are going to have to shop at a time when you aren’t hungry, and when the stores aren’t crowded.
First, you actually need to read the labels to learn if there are any “real foods” in the box. Ingredients are listed in order of quantity so look for items that put meat and vegetables first.
Secondly, don’t forget to look at the nutrition facts; how many calories per serving, how much fiber, sodium, sugar and fats are included. Ideally an entrée should have 600 or fewer calories, 5 grams of fiber or more, 500 or less milligrams of sodium, zero grams of trans fats, 5 or less of saturated fat and no sugar.
Good luck with all that. Do your research. At the very least check out some of your “favorite” convenience foods; see how many of them fit the bill. Keep a journal of your findings and get to know the brands you can trust.
S
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