Welcome to Exan's Wellness and Life Skills Program

How to Get Good Food Fast

Fast food is convenient, quick and easy to eat. It's becoming more and more popular in North America as people's lives become busier with both work and play. Unfortunately, most fast food isn't very good for us and its increased consumption has led to rising rates of obesity and chronic disease.

But there are readily available foods that are good for you, so that you can eat well away from home. This guide is meant to help you select healthier foods from the wide range of choices obtainable.

As research shows the ill effects of junk food, trans fats, sugar and a lack of whole foods, the tide is starting to turn. Restaurants are slowly changing to meet the demands of the market. Your decision to choose healthy foods will speed the change, making more of those foods available and all of us healthier.

Better Nutrition Leads to:

  • Increased general well-being
  • A stronger immune system
  • Less body fat
  • Higher energy levels and productivity
  • Less chronic disease
  • Slowed aging process

The Problem:

Research from around the world demonstrates the link between nutrition and the state of our health.

High junk food intake has a proven connection to:

  • Higher obesity levels:
    • 60-70% of adults in the U.S.
    • 16% of children in the U.S.
  • Asthma in children
  • Increased risk of heart attack and stroke
  • Rising type 2 diabetes rates

The Problem with Junk Foods:

Junk foods are high in:

  • Saturated fats and trans fats
  • Refined flour
  • Sugar, artificial sweeteners
  • Calories

Junk foods are low in:

  • Fiber
  • Vitamins and minerals
  • Good fats

Bad Fats:

Saturated and trans fats both raise "bad" cholesterol levels (LDL), which increase clogging in the arteries and elevate the risk of heart attack and stroke.

However, trans fats raise bad cholesterol 10 times more than saturated fats. Trans fats are formed through hydrogenation, a process in which hydrogen is bubbled through oil in order to make a solid fat with a longer shelf life.

Almost any deep-fried food contains trans fats, unless specifically advertised as trans-fat free. Learn to ask about trans fats and watch for it on labels marked "partially hydrogenated oil."

The Solution:

Look for foods that are as close as possible to their natural state. These are the foods that the human body was made to thrive on.

As much as possible, look for foods that are:

  • Fresh and uncooked
  • In their whole form
  • Wild or free range
  • Local
  • Organic

Eat More:

  • Plants, fresh, living foods
  • Fruits and vegetables
  • Whole grains
  • Nuts and seeds
  • Lean, quality protein foods
  • Healthy fats -- i.e. flax seed oil, hemp, or pumpkin seed oil

Drink More:

  • Water -- minimum of 8 glasses/day

Eat Less:

  • Saturated and trans fats
  • Refined and processed foods
  • White flour breads, buns, pastries
  • Red and processed meats
  • Artificial sweeteners
  • High salt foods

Drink Less:

  • Caffeine
  • Sodas, soft drinks

Where to Go:

Look for establishments that prepare fresh food daily with whole food ingredients. Ask about trans fats. Patronize places that have made the switch from hydrogenated oils to healthier peanut or canola oil, such as:

  • Health-food stores
  • Local delis or bistros
  • Juice bars
  • Quality restaurants
  • Grocery store delis

Restaurants:

Many restaurants now offer healthy choices, so look for these on the menu. Since you are paying for the food, don't hesitate to have your food customized. A chef is trained to take custom orders, so you can:

  • Ask for food without rich sauces or have them on the side
  • Make a special order
  • Ask for smaller portions or take half of your meal home for later
  • Avoid the buffet
  • Avoid fried or breaded foods
  • Share meals or appetizers

Healthy Drinks:

  • Pure water, with lemon if you prefer
  • Teas: herbal, green, rooibus, decaffeinated green tea
  • Fresh vegetable and fruit juices with no chemicals or preservatives

Healthy Breakfast Choices:

  • Fresh fruit and organic yogurt
  • Free-range eggs
  • Sprouted whole-grain toast, bagels
  • Smoothies, protein shakes
  • Whole-grain cereal with organic milk
  • Oatmeal with organic milk

Healthy Lunch Choices:

  • Colourful salads with dark greens
  • Homemade soups, chili
  • Sandwiches with whole-grain bread
  • Stir fries, grilled veggies
  • Baked vegetables -- i.e. assortment of squashes or green vegetables

Healthy Dinner Choices:

  • Lean grilled organic meats and wild fish (not breaded)
  • Grilled or steamed vegetables
  • Baked potato, brown rice, quinoa
  • Stir fries
  • Beans, guacamole