The New Fast Foods Lynn Schnurnberger

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Our lives these days are go, go go—which, in more ways than one— can leave us running on empty. According to research from the American Dietetic Association, a whopping seventy-five percent of office workers eat at their desk at least two to three times a week; fast food, candy and chips are the top three choices of people who drive-while-they-dine. We make between two to three hundred decisions about food everyday, and when we eat outside the home, “Portions goes up and nutrition goes down,” says Kelly D. Brownell, PhD., director of the Rudd Center for Food and Obesity at Yale University. Still, say Brownell and other experts, with planning and preparation, it’s possible to  eat on the go without going hog wild. Here’s how.

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With three-quarters of all office workers tied to their desks an average of eight to ten hours a day, it’s no wonder that desktops are doubling as lunch counters. Alas, multi-tasking doesn’t lead to good nutrition: In a study at the University of Illinois at Urbana-Champaign, secretaries whose candy dishes were close at hand ate more than double the number of chocolates than those whose candy dishes were six feet away. Research from Penn State University confirms that people eat what’s put in front of them, whether or not they’re hungry.

Registered Dietician and ADA spokesperson Elisa Zied recommends using the office fridge (or bringing a cooler to work) to stock: Low-fat yogurt; cottage cheese; whole grain cracker or breads to pair with low-fat cheese, hummus, or natural peanut or almond butter; raw vegetables and a low fat dip like salsa, which is fat free, and loaded with anti-oxidants. Make sandwiches with canned tuna or salmon, lean meats, or skinless turkey or chicken; or sprinkle these protein-packed foods —which promote a feeling of satiety— over a salad.  If there’s a microwave at the office, keep instant oatmeal, or lower sodium soups, like bean or vegetable, handy.  Penn State University’s Gutherie Chair in Nutritional Sciences, Barbara Rolls, PhD., suggests starting lunch with a high-water-content food like a salad, broth-based soup or an apple—they’re volume-satisfying and provide a low calorie extra course.  And instead of filling that bowl on your desk with candy, why not try the Japanese soybean, “endamame?” “They’re a great source of protein, and satisfyingly chewy” says Dr. Juan Remos, MD, of the Miami Institute for Age Management and Intervention.

“Children get less than a quarter of the protein when they’re eating in transit than they do from a meal served at home,” says Cheryl Rock, PhD, RD, Professor of Family and Preventive Medicine at the University of California’s San Diego  Medical Center, cautioning that in car-snacks should supplement—not replace—a regular meal. Peanut butter sandwiches on pita bread (which travels well), don’t need refrigeration. Neither, immediately, do most fruits or vegetables, which should be bite-sized : Studies from the Cornell Food and Brands lab find that kids are 12% more likely to eat an apple if it’s cut up.(Baby carrots and blueberries are ready-to-serve.) Bring along cubes of low-fat cheese; crunchy rice cakes; bagged portions of baked whole grain crackers; mini-boxes of rolled oats, shredded wheat or puffed corn cereal (or bag your own.) If you’re worried about portion control, use half-sized  baggies. Psychologically, you’ll feel like you’re getting more to eat from a full 3-ounce bag than you would if you were eating the same amount from a half empty larger one. For longer trips pack a cooler with your favorite “Office”  options. If you have to make a fast food pitstop, choose grilled over fried foods, chicken over burgers, salad instead of onion rings and fries; milk and water in favor of shakes.

A study by Brian Wansink, PhD., now Executive Director of the Department of Agriculture’s Center for Nutrition Policy and Promotion (CNNP), found that people who were given a large tub of popcorn ate 50% more (almost 200 extra calories), than those who were given a medium-sized bag. “Worse,” says Wansink, “when we asked them to estimate, they were certain they’d eaten no more than those with smaller portions.” The distraction of the movie, the munching sounds of other people in the theatre all lead to mindless eating --know what you’re going to eat before you get to there:  A small box of raisins, nuts or trail mix for crunch;  low-fat, frozen sorbets (though avoid calorie-laden slushies);  a lollipop or small latte—sold at some concessions stands or smuggled in from a nearby coffee shop—will last longer than the opening credits. Research from the CNNP showed that plain popcorn (you can make it at home) mixed with a few pretzels and—depending on your preference—a seasoning like paprika or hot sauce, curbs carb-cravings.  Then too, the occasional candy bar isn’t going to kill you. “You don’t always have to deprive yourself,” says  CNNP Executive Director  Brian Wansink. “The trick to a healthy diet is overall balance.” Starting March 1st, you can take the guesswork out of nutritional planning by logging onto www.mypyramid.gov. Type in what you’ve eaten so far that day and what you’d like to eat at the movies (or anywhere else), for personalized suggestions.

Having a low-fat snack and a non-alcoholic beverage before flying –which keeps the blood circulating—can lower the risk of in-flight heart attacks and fainting spells. “Car” options are good choices for airport eating, too; as are fruits and vegetables, which will help keep you hydrated during what is often a long, drying flight.  And good news from the non-profit Physician’s Committee for Responsible Medicine, which reports that more than 80% of the airport restaurants they surveyed offered at least one low-fat, high fiber, cholesterol-free entrée.  The committee’s Senior Nutritionist, Amy Lanou, PhD., an assistant professor of health and wellness at the University of North Carolina, recommends veggie wraps and fajitas; grilled portobello burgers; salads; sushi; baked potatoes; a bean burrito, which will give you more fiber and less fat than beef.  Hold the mayo, sour cream and high-fat cheese, says Landou, and be extra vigilant in Washington’s Regan National Airport—only 42% of  restaurants there offered healthy choices.

• Energy or health bars –Look for brands that are high in fiber (at least 4 grams), low in fat and sugar, and have about 5-10 grams of protein.
  Whole nuts—Dry-roasted walnuts, cashews, almonds or peanuts (packed them in a baggie or plastic container), are loaded with proteins and healthy fats
  
  
• Dried fruit—Provides sweetness, anti-oxidants and fiber.
  Low fat cheese—Individually packaged servings of wax-covered and string cheeses don’t require refrigeration and have calcium, vitamin D and protein.
  
  
• An apple—Easy to store in an desk drawer or to toss into a backpack, apples take the edge off of hunger and really may help keep the doctor away—research shows they help protect against lung disease
  
  
• A box of orange juice—pure, not concentrated, no additives, a good source of vitamin C

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