MNFitnessBlogger

The other day I was out running errands for a long, long time. That put me off my usual meal routine and I found myself in the food court at the mall wondering what I could possibly eat that wouldn’t poison me. It was the Rosedale mall, so my choices were not plentiful, but luckily, there was a Subway.

Subway has gotten a lot of flak over the years for over-touting the “healthiness” of their food, and I have to say that a quick scan of their menu showed me why – it would be easy to quickly put together a meal topping 700 calories, and that’s assuming you ordered a 6-inch sub, not a foot-long. But – and this is why Subway can still put out ads with those big health claims – it was also possible for me to put together a meal that came in under 350 calories. And to my delighted surprise, it tasted great and filled me up. Here are the key differences between the 700-calorie meal and the 350-calorie meal:
1) No dessert, no chips.
2) Non-caloric beverage.
3) Non-oil-based condiments.
4) Vegetarian.

I got the 6-inch Veggie Delight with EVERY vegetable they have on it, served on 9-grain honey bread with pepper-jack cheese and mustard. I got a bottle of water and skipped the cookie and chips. The sandwich totaled out at 340 calories and gave me two servings of whole grains and 2 servings of vegetables. I was full but not stuffed when I finished it, and I actually felt good and not gross as fast food can often make me feel.

Importantly, Subway is not the only fast food chain with healthy offerings on the menu. The key is that YOU have to choose those options – and only those options – in order to get a decent meal on the go. Most fast food joints these days have nutrition information posted right where customers can see it, and if they don’t, they certainly have it available upon request. So take responsibility for what you’re eating next time you find yourself hungry and on the run.

Many of you might not cook much or even at all. Maybe no one in your household does. By default then, you are eating an inferior diet to the one enjoyed by those of us who prepare food from fresh ingredients, no doubt about it. But don’t despair – you can still do reasonably well for yourself by putting on your Sherlock Holmes cap the next time you’re hunting for what you call food at your local grocery or big-box store. Virtually every food brand out there these days, even the cheap “store” brands, has a healthier or lower-calorie line of offerings. There are a few simple rules you can follow to pick the best choices among them:

1) Calories count, but they don’t mean everything. Just because something is low in calories, does not necessarily mean it’s a good choice. Many “low-fat” and “low-calorie” foods use trickery to get there – they may just be smaller portions, which will leave you hungry and eating more later; they probably use chemical additives and artificial flavors and (especially) sweeteners to achieve acceptable taste while cutting calories.

2) Watch out for sodium. Packaged foods are almost universally high in sodium. This is actually another trick to make low-calorie foods taste good. It’s not doing you any favors, though, so look for entrees with fewer than 300 mg.

3) Look for high-quality carbs. Ideally, you want the carbohydrates in your meal to be whole-grain and high in fiber. If more than half of the grams of carbohydrate come from sugars, put it back on the shelf.

4) Variety is key! When you find a good, solid entree you like, don’t grab five of them. Instead, keep looking for other good choices. The American diet is already perilously low in key nutrients. Don’t make it worse for yourself by eating the same exact meal five times a week. You should be able to find at least three or four good options at most any grocery store. If yours doesn’t have that many, head to the local natural foods co-op, where the freezers are stuffed with better choices.

5) Think outside of the freezer. There are some good quick and portable options in other aisles, too. “Instant” whole-grain cereals, good-for-you soups, and even canned tuna or salmon paired with whole grain crackers can make great grab-and-go meals and snacks. The deli counter can have some good pre-made salad choices. Ask the deli staff for nutrition information and apply the same criteria as for your packaged meals.

6) Supplement your frozen hockey puck with some real food! While you’re at the store, why not take a swing through the dairy section and pick up a few non-fat Greek yogurt cups (watch out for fake flavors and added sugars!) Then head for the produce aisle and grab your favorite fruits and veggies. On Sunday night, wash and cut up your fruits and veggies, then hard-boil five eggs and take one in your lunch pail each workday.

If you currently eat the same meal at the workplace cafeteria every day, take a little time to do some shopping and add variety to your diet. If you already bring a lunch every day but it tends to be one of the same two or three packaged meals, dig a little deeper next time and diversify your meals. If you’re ready to go a step beyond that, try planning, preparing and packing one or two meals made from scratch each week.

Little steps are still steps forward. What will your little step be this week?