As you can see, eating six servings of a no-fat food can actually total as much as 3g of fat. For someone who is severely restricting their fat intake, this can greatly hinder their progress. It's best to be informed and make wise shopping decisions. Take charge and be responsible.
Trim the Fat - Just because a macaroni and cheese frozen dinner is oozing extra cheese doesn't mean you have to eat it.
A common sense approach to preparing and consuming convenience foods can go a long way to making them healthier. When you take a frozen meal out halfway to stir it, remove or blot away any excess oils and fats.
Transfer to a real plate when finished, so you can discard the excess sauces. If rice or pasta calls for a heaping tablespoon of butter, opt instead for a conservative teaspoon of soy margarine or olive oil.
How to convenience foods to meet our dietary and weight loss needs
Ultimately your rice will taste the same and you won't have all those extra calories to contend with. Milk and cookies is a long-time favorite, but try for milk and crackers next time. Experiment with jellies and spreads instead of the usual mayonnaise and butter for toppings.
Portion Control - It's easy to lose track of how much you've eaten when you drink or eat straight from the container.
Stay on track by carefully measuring out serving sizes before you begin eating. When you do buy items like chips or pretzels, locate the appropriate serving size on the nutrition label. As soon as you arrive home, divide the larger bag into individual servings in small plastic baggies.
In this same spirit, when snacking on any food, separate a single serving's worth and put it aside in a plate or bowl. Then immediately put the food away, before you begin eating, to avoid temptation.
Try not to make the original packages easily accessible. Purchasing a bag re-sealer is more effective than using chip clips, because you are less likely to cut open a bag than to simply unclip it. Heavy-duty tape and hard-to-open containers can also do the trick.
Fast Food - Ideally, fast food should be avoided.
However, the ever-expanding menus at many of the top fast-food chains are now offering many options that can fit into a variety of diet plans. Look for grilled meals instead of fried. Opt for alternate sides instead of French fries if possible. Many chains offer salad and yogurt options as well.
Ask for substitutions if a menu item is not quite ideal. For example, you can request a hamburger without a bun, or you can request a bun without a hamburger. If you cannot get the substitution, make modifications yourself before eating, i.e. throw the hamburger bun in a nearby garbage bin or discard half your French fries.
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