Pop tarts, fast food, Top Ramen.
A skipped meal here or there?
No time to cook or a seat-down dinner?
Does this seem familiar?
You are not alone.
According to the U.S. Food and Drug Administration, more than 70 percent of young adults between the ages of 18 and 24 reported that they are overweight and currently trying to lose weight, while adults between the ages of 18 and 34 are also more likely to consume unhealthful food.
Contrary to what you might think, it is possible to eat healthfully on the go. There are several ways to ensure you maintain a healthful diet, even on your busiest days.
Experts agree that healthful eating starts early in the day.
“Breakfast sets the tone for the rest of the day,” said Ricarda Cerda, registered dietitian and instructor at Fresno City College. “When you eat that Pop Tart as your last resort in the morning, you are missing out on some important nutrients.”
One study that tracked nearly 10,000 young people from adolescence into their twenties found that not only did skipping breakfast lead to obesity, but also that people who missed out on their morning meal also increased their eating at fast food restaurants, and both unhealthy behaviors caused them to gain weight according to information available on Everydayhealth.com.
“Often when people don’t eat breakfast, by the time they get to work or school, they are wiped out and they just reach for the most convenient thing which unfortunately tends to be something like a pastry or a donut,” Cerda said.
But most Fresno City College students interviewed for this story insist that their time is limited.
“Most of the time, I am at work or school, and I get tired, and I’ll eat whatever,” said Amber Kirkham, FCC student. Her sister-in-law, Kirstyie Kirkham, also a student, explained she goes to Carl’s Jr. for lunch because she doesn’t have time to cook or pack her lunch for the day.
Cerda explained that a little planning will make the healthy food choices easy to grab before walking out the door in the morning. An easy grab given by Realsimple.com is fruit and cheese – a balanced, easy-to-assemble, make-ahead morning meal.
Grab an apple, wrap one to two ounces of cheddar in plastic, and toss one fourth cup of fiber-and-protein-rich walnuts into a re-sealable plastic bag. Starting the day with more energy means you’ll feel better throughout the day. The following are fast healthy meal tips from WebMD which anyone can use to improve the quality of their diets:
Divide leftovers into individual containers.
Freeze serving-sized meals for use on hectic days. Just microwave the meal in its container and go!
Have a portable cooler or decent-sized lunch bag on call at all times.
Keep a stash of napkins and plastic ware in your car, backpack, briefcase, or purse.
Chop vegetables in advance and place in baggies.
Slice cheese and meats ahead of time.
Wash fruits ahead of time (unless prone to mold, like strawberries).
Keep a few boiled eggs in the fridge for quick protein or turn them into egg salad for sandwiches.
Pack your grab and go meal the day before when you know you’ll be busy the next day.
Have transportable yet healthy foods handy.
“Eating healthfully means eating food the majority of the time which will maintain your body,” said Cerda “Think of your body like a vehicle. Are you a beat up old Volkswagen or a Maserati? Wouldn’t you want to put the best quality fuel in your body?”
Benefits of a healthy diet include a strengthened immune system, improved body weight, energy and physical strength, improved emotional health and extended life expectancy. According to the American Heart Association, a healthy diet is essential to preventing cardiovascular disease, America’s leading cause of death. It is important to eat healthy to improve your overall physical and emotional well-being.
According to the U.S. Department of Health and Human Services, unhealthy eating and inactivity cause 310,000-580,000 deaths every year. “It’s never too late to make changes,” said Cerda. “Look at your diet and recognize what is problematic.”
