Looks like the majority of the food shop discussions end up with comments related to eating healthy.
I'd like to first point out, not everyone has the same definition of what it means to eat healthy. The USDA guidelines, IMHO, are a joke. Of course, what I consider eating healthy is not what others are going to agree with, and visa-versa. My opinion, based on my personal experiences and those of my loved ones, is that regular sweeteners and most flours are BAD carbs. This includes gluten free foods, full of corn, potato starch, rice flour, all high glycemic foods. Refined makes it that mush worse, which most foods use.
This discussion can get even worse once the GMO debate comes in. That being said, most produce has a lot of pesticide and herbicide residue in it regardless, thus the organic push going on (another area to expand on). GMO free does not make something healthy, but to me more desirable thus organic includes non-GMO in it's definition.
My general advice is then to eliminate bad carbs, as best as one can. If you use the online nutrition calculators available, some from the chains and some from 3rd party sites, you can figure most of this out.
NOT eating the bun or bread in a burger or sandwich is a very good start. Taste the bread to meet the clients requirements. That bread can sometimes be the same amount of calories (all carbs) that the remaining ingredients add up to. Next, learn which condiments to avoid. Now, be careful as your guidelines may not allow you to remove toppings. Ketchup is bad for example (IMHO) full of sugar, where mustard is fine. Onions add sugar carbs, pickles are pretty much zero calories unless in a sugary brine (again the calculators help you figure this out). Take the ketchup and onions off a burger for example, then get a for and knife so you can avoid eating the bun, and the results are what I consider healthy calories. Here is where the USDA guidelines come in, which going against offends some people. High fat, moderate protein and low carbs is what we should eat.
Eating out means you are probably not going to find many natural or organic choices, not sure those places get shopped. But, when on your own dime learning to eat the right way should help you eat smaller portions, that fill you up more as fat contains 9kal per gram, where carbs/protein are 3.9kal.
Before you say I do not know what I am saying, look up Ketogenic (https://en.wikipedia.org/wiki/Ketogenic_diet) and all the research that John's Hopkins has done, including treating (preventing, reversing) dementia (http://www.hopkinsmedicine.org/neurology_neurosurgery/centers_clinics/epilepsy/pediatric_epilepsy/ketogenic_diet.html).
I am not promoting this specific way of eating. I used to follow the Zone Diet guidelines (similar to a Mediterranean Diet) but the carbs were too high. I lost weight but my health issues were not getting better.
There are plenty of places you can get a lettuce wrap on your burger, within the guidelines. You can have your tuna salad served over lettuce. You can bring a healthy salad dressing with you to places where you can order a salad. Bring some olive oil, a low sugar vinaigrette, greek dressings, etc..
A few fries will not hurt you, at one place I leave them in the bag and dip them only in malt vinegar. Peanuts are healthy.
Plug a few things you eat into a online nutrition guide, you will be amazed. For example, oatmeal is very high in carbs (high glycemic index) where bran is low. Bran costs a lot less, though there are other healthier alternatives you can figure out.
I'd like to first point out, not everyone has the same definition of what it means to eat healthy. The USDA guidelines, IMHO, are a joke. Of course, what I consider eating healthy is not what others are going to agree with, and visa-versa. My opinion, based on my personal experiences and those of my loved ones, is that regular sweeteners and most flours are BAD carbs. This includes gluten free foods, full of corn, potato starch, rice flour, all high glycemic foods. Refined makes it that mush worse, which most foods use.
This discussion can get even worse once the GMO debate comes in. That being said, most produce has a lot of pesticide and herbicide residue in it regardless, thus the organic push going on (another area to expand on). GMO free does not make something healthy, but to me more desirable thus organic includes non-GMO in it's definition.
My general advice is then to eliminate bad carbs, as best as one can. If you use the online nutrition calculators available, some from the chains and some from 3rd party sites, you can figure most of this out.
NOT eating the bun or bread in a burger or sandwich is a very good start. Taste the bread to meet the clients requirements. That bread can sometimes be the same amount of calories (all carbs) that the remaining ingredients add up to. Next, learn which condiments to avoid. Now, be careful as your guidelines may not allow you to remove toppings. Ketchup is bad for example (IMHO) full of sugar, where mustard is fine. Onions add sugar carbs, pickles are pretty much zero calories unless in a sugary brine (again the calculators help you figure this out). Take the ketchup and onions off a burger for example, then get a for and knife so you can avoid eating the bun, and the results are what I consider healthy calories. Here is where the USDA guidelines come in, which going against offends some people. High fat, moderate protein and low carbs is what we should eat.
Eating out means you are probably not going to find many natural or organic choices, not sure those places get shopped. But, when on your own dime learning to eat the right way should help you eat smaller portions, that fill you up more as fat contains 9kal per gram, where carbs/protein are 3.9kal.
Before you say I do not know what I am saying, look up Ketogenic (https://en.wikipedia.org/wiki/Ketogenic_diet) and all the research that John's Hopkins has done, including treating (preventing, reversing) dementia (http://www.hopkinsmedicine.org/neurology_neurosurgery/centers_clinics/epilepsy/pediatric_epilepsy/ketogenic_diet.html).
I am not promoting this specific way of eating. I used to follow the Zone Diet guidelines (similar to a Mediterranean Diet) but the carbs were too high. I lost weight but my health issues were not getting better.
There are plenty of places you can get a lettuce wrap on your burger, within the guidelines. You can have your tuna salad served over lettuce. You can bring a healthy salad dressing with you to places where you can order a salad. Bring some olive oil, a low sugar vinaigrette, greek dressings, etc..
A few fries will not hurt you, at one place I leave them in the bag and dip them only in malt vinegar. Peanuts are healthy.
Plug a few things you eat into a online nutrition guide, you will be amazed. For example, oatmeal is very high in carbs (high glycemic index) where bran is low. Bran costs a lot less, though there are other healthier alternatives you can figure out.
My posts are solely based on my opinions and for my entertainment, contact a professional if you need real advice.
When you get in debt you become a slave. - Andrew Jackson
When you get in debt you become a slave. - Andrew Jackson