It’s harder to limit foods that are processed when eating out since we don’t always know what ingredients are going into the specific food items. Processed foods involve altering their food components to the point where they no longer retain their original form. They can be extracted from nature or man-made. This makes them look and feel appealing, provides a longer shelf-life, and adds certain chemicals to make them taste better. These foods are usually high in simple carbohydrates or sugars, high in sodium or salt, and low in fiber. When cooking at home, we use more “whole” foods, we know exactly what the ingredient list is and have more control over what foods we cook with. Eating whole foods is healthier and cheaper than going out. When eating processed foods frequently, we run the risk for chronic diseases; such as diabetes, cardiovascular disease, renal disease, cancers, and cognitive decline.
How do we navigate eating out at restaurants? So, there are different types of dining establishments, such as fast-food places, fast casual places, casual dining places, and fine dining places. So, let’s dig deeper into this topic. The most important thing to do is when looking at menu items, look for “whole” or minimally processed ingredients.
FAST FOOD RESTAURANTS: This is the easiest establishment to find processed foods because they focus on speed, low price, and convenience. They usually have a drive-through window and are open late.
- Choose the least processed food, like a whole piece of broiled chicken. Stay away from nugget strips or fried versions. If there are limited options, then order a non-supersized meal.
- Choose water over soda, iced tea, or juice.
- Choose a side salad or a side of vegetables or fruit, like baby carrots or apples.
- Choose bean dishes; like chili, taco, or burrito options.
- Do not choose meat substitutes. They are drowning in sodium; thus, it’s a highly processed food.
- Examples are McDonalds, Burger King, Wendy’s, Taco Bell, Dunkin, Starbucks, etc.
FAST CASUAL RESTAURANTS: Pick this choice if you have more time to dine. They have more limited hours, more ambiance, better service, and still can focus on speed. Typically, you will order at a counter.
- There are pre-set menus and you can also customize your meal.
- Most ingredients are fresh and they use more whole foods.
- You can see the ingredients behind the glass.
- Try and choose more vegetables, beans, and whole grains.
- Examples are Panera Bread, Jersey Mike’s, Chipotle, etc.
CASUAL DINING: A waiter or waitress will take your order at the table.
- You will be ordering from a menu.
- Not able to see the ingredients, but there are pictures of the food on the menu.
- You will be able to decipher if the foods are whole foods or not by the written description.
- If you are not sure if the food is processed or whole, just ask the server.
- Choose whole-grain options and avoid refined grains and sugary beverages.
- Examples are Friendly’s, Diners, etc.
FINE DINING: In this establishment, a hostess will seat you and a waiter will take your order.
- You will probably be dressed up.
- The prices will be high.
- There will be mostly whole foods on the menu.
- The menu will have a description of the meal with all of the ingredients.
- You will see the words “farm to table”, “natural”, “organic” or “local”.
- Examples are privately owned restaurants.
SNACKS: Vending machine or Convenience store
- Mostly processed foods here since food is either on a shelf or in a machine.
- Choose whole-grain chips, crackers, or granola bars.
- Avoid protein bars-they contain a high amount of added sugars and salt in this situation.
- Check out the nutrition facts label. Look for the lowest number of sodium, added sugar, and saturated fat. Look for the highest amount of fiber.
- Choose the ingredient list with the most words you can pronounce. If you don’t recognize a word, then it is probably high on the processed list.
- Choose whole foods like fruits, eggs, raw vegetables, unsweetened yogurt, low-fat cheese sticks, low-sodium nuts, and trail mix.