Making Healthier Convenience Food Choices

 

Convenience foods are foods that require little to no preparation. Although it helps when you are in a time crunch, sometimes unhealthy choices are made. Being aware of the healthiest options will make your life easier in more than one way. Some convenience foods only require heating and are ready to eat in less than 5 minutes. The majority of convenience foods are processed foods. Often, people forget that there are healthy options that can be prepared in the same time or less. Precut, prewashed, frozen and canned fruits and vegetables are also convenience foods. They are healthy foods, but are usually more expensive than fresh fruits and vegetables.

Pros and Cons of Convenience Foods

Pros

  • Less time spent planning meals, grocery shopping, and preparing foodhealthy food section
  • Less leftovers (with single portion foods)
  • Can provide options for those who do not like to cook, have limited cooking skills or ability, or have poor or no kitchen facilities

Cons

  • Processed foods generally have a low nutritional quality
  • Processed foods are high in sodium, fat, and added sugars

How You Can Improve Nutritional Quality

pre-cut and packaged vegetablesYou can make the convenience foods you prepare at home healthier by adding nutrient-rich vegetables, fruits, legumes or lean meat. These healthy additions will increase the fiber, protein, vitamin, and mineral content of the meal and reduce the sodium, fat, and added sugar in each serving.

Another way to make your convenience meals healthier is to prepare meals ahead of time and separate them into portion sizes to be heated as needed. You can often freeze meals and cook them in the same amount of time as a store-bought meal. By doing this, you will not only save money, you will save yourself calories, sodium and fat. Also, you will be gaining valuable vitamins and nutrients.

When choosing canned fruits, make sure to get the natural juice when available. You can add fresh, frozen, or canned vegetables to canned soups. Fresh, frozen, or canned fruit chunks can be added to Jell-O or yogurt.

Additional Tips

  • Some convenience foods call for the addition of milk, butter, or salt during preparation. However, these bowls of cooked potatoes, brocolli and sweet potatoesadditions add extra calories and fat to your meals. When the directions say to add milk, use low-fat or fat-free milk.
  • If the directions say to add butter or margarine, cut the amount in half or do not add any. Doing so will cut down the amount of fat in your meal.
  • Instead of adding salt, use other herbs and spices to add flavor and zest to your food.
  • Add applesauce to desert mixes that call for vegetable oil. You will get the same moisture texture you love and get less fat and more nutrients!

 

 

Grab Healthier Options at Stores When Traveling

When you are on the road and you want to avoid the calories of fast food, stop by a convenience store and grab some healthy snacks.

  • Swap skittles or gummies for healthy fruit bars
  • Choose raw nuts over cocktail peanuts
  • Exchange sugary sodas and fruit juices for water- you can never go wrong with water!
  • Grab healthy cheese instead of sugar-added yogurt
  • Instead of grabbing a hot dog, grab some healthy jerky
  • Craving chocolate? Grab some dark chocolate instead of a snickers

Simple changes can be made to make your convenience meals healthier. If you would like to learn more about healthier eating, visit choosemyplate.gov for tips.

Jana Hart- Extension Agent- FCS/4-H

0


Posted: October 15, 2017


Category: Health & Nutrition, Money Matters, Relationships & Family, Work & Life
Tags: Convenience Foods, Fast Meals, Healthy, Healthy Eating, Nutrition, Processed Food


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I would like for you to consider the following. I have lived in Florida my whole life. The Cuban tree frog was always part of my environment and I am almost 60. I grew up mostly in Miami. I suspect but cannot confirm that they have been around for at least 100 yrs. at what point does a non native become native? When do we acknowledge the benefits of a species? What is said about the Cuban tree frog negativity can be said about our native frogs. They make noise, can disrupt electrical, pee on you etc. telling people to kill these useful creatures I believe is irresponsible. They eat an incredible amount of mosquitoes and other pests. I feel that with changing climates there will be a lot more migration and we should entertain the idea that this is natural. That a species that thrives in urban environments is a plus. Humans done more damage to native ecosystems than any exotic. Domestic pets like cats have all but decimated the sparrow population in south Florida. When I was a child they were everywhere. I don’t see anyone suggesting we euthanize cats or dogs. I think the old way of looks bf at exotic animals needs to be modernized to take into account human and climate changes. Leave the Cuban tree frog alone.

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My Bismarck Palm was damaged during Hurricane Irma last year. The frond coming out of the heart at the time was blown over and turned brown. Many other fronds were damaged. There are still at least 6 fronds left on the tree that are green but no new fronds since the hurricane in Sept. 2017. If the damaged center frond remains on the tree hanging over and dead will new fronds grow from the center? How will I know when the Bismarck is dead? If all of the remaining fronds turn brown, should I assume the palm.is dead or should I give it more time? Would hate to see it go!! Thank you for the information.

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My 15' Bismarck palm was badly wind-lashed during Hurricane Irma, and several lower leaves were torn loose. The palm bud appears to be fine and the upper leaves are fine as well. It is the lower half of the palm that concerns me. Although the leaves remain green, they look very droopy. Is there anything I can do to relieve what I assume is stress? Thanks in advance for any assistance you can provide. I appreciate your efforts with this blog.

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March 25, 2018

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My palm tree crown was blown over at a 90 degree angle during Hurricane Irma last September in central Florida. Is there anything I can do to save the tree? All the fronds still look healthy.

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Encourage children to eat vegetables and fruits by making it fun. Provide healthy ingredients and let kids help with preparation, based on their age and skills. Kids may try foods they avoided in the past if they helped make them.

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Most common means of extermination professional pest controllers go with is spraying disinfectants and ultrasound systems, however, those are hardly effective for complete proofing of your property for any future potential rodent threats. I'd resort to more traditional measures of prevention, such as cleaning up all the clutter and debris you have both in your house and garden/yard. Any object that is lying around can potentially turn into a haven for rats or mice, such as newspapers, bottles, boards, anything. And when it comes to the garden, my personal best tip I've learned through lots of trying is to avoid mulching. I know it's a very good method to keep plants warm but I found rodents really like to use it for nesting. Regards, Ethan Wilkins, https://www.fantasticpestcontrol.co.uk/blog/pest-control-mice-best-way-clean-mouse-droppings/

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Debbie, I have spoken to a Dr/Professor at the University and he is requesting a picture of the frog to be able to specifically identify it and the action needed. Please email me a picture of the frog in question so i can forward it to him.

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Geoffrey, the IT department said they need a screenshot to be able to address the issue. Please send a screenshot to my email. Thanks!

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Hi Debbie, I am contacting a specialist to see what steps you need to take. As soon as I get a reply, I will let you know. :)

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September 28, 2017

According to the expert: To some people, petioles are stems. In this case, the leaves can simply be cut off near their origin. If a true stem or trunk is broken, it should be cut as low as possible to the ground. If the fishtail palm is a single-stemmed species (not common in FL), then make sure that they also have the stump ground out after cutting the stem off. This is to prevent ganoderma from moving in on the stump and from there it could move into living palms. That holds for the removal of any palm for any reason. Unfortunately, we can't grind out the individual stubs of clustering palm species that may have been cut out and thus, ganoderma often invades the clump via these stubs and eventually kills off the living stems.

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September 26, 2017

Hi, thank you so much for viewing my page! I have contacted our expert and am awaiting his reply.

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September 26, 2017

What about fishtail palms. How low should I cut the broken stems?

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September 26, 2017

Your palm can be straightened and guyed securely to prevent movement. This will allow new roots from the base of the trunk to eventually (about a year or so) support the palm .

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September 25, 2017

Hi, thank you so very much for reading my post. I am not an expert, so I have passed your concern along to an expert at the University and will get back with you as soon as I get a reply.

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September 25, 2017

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