Meals in a hurry
The desire for something quick may be why half of total U.S. food expenditures today go to meals prepared outside the home. Studies suggest that the more we purchase fast food, the greater our girth. “This should come as no surprise, because what is often ordered is mostly out-of-control portions, higher in calories, fat, sugar and salt, than what would be served at home,” says Ayoob. Even shunning the all-too-familiar drive-through for a smarter option could pack on pounds. Researchers reported in the Journal of Consumer Research that an individual is likely to underes- timate the calories in a meal marketed by a restaurant as healthier, than those in a meal from a perceived offender. This mistake often leads to overeating through purchasing extra or bigger side orders, suggest the study’s authors. University of Minnesota research suggests that adolescent members of
families that rely on fewer than three pur- chased meals per week are more likely to consume healthier beverages and vegetables with meals and less prone to indulge in soda and chips at home. Try this: Skip the fast food outlets
and open The Joy of Cooking. “Pre- paring more home-cooked meals is all about planning and implementing time-saving strategies,” says Ponichtera. Take time during the weekend to create dinner menus for the coming week, with input from all family members, and make a detailed grocery list to facilitate an efficient visit to the health food store and grocery. Ponichtera also stresses the, “Cook once, serve twice,” trick, where home chefs purposely double the recipe and plan to serve leftovers later, adding different sides for variety.
When time is at a premium, toss- ing ingredients for stews or chilies into a slow cooker in the morning is a tasty and healthy option. “Always have a
few homemade dishes that can be eas- ily warmed up, such as lasagna, soups and casseroles, in your freezer,” adds Ponichtera. It also works to freeze left- overs in lunch-size containers to take to work.
On days when family members have time to cook, make salads and dressings (served on the side) or bean, vegetable and whole-grain side dishes ahead of time, so they will be ready accompaniments for the coming week’s entrées.
“Involving children in the meal prep not only saves parents time,” reflects Ponichtera, “but also teaches kids valuable cooking skills they might otherwise lack.” Everybody wins.
Canadian-based registered dietitian and nutrition writer Matthew Kadey also takes active vacations to keep trim.
Copyrighted © 2012 Penton Media, Inc. 89020:512SH
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