Healthy relation to unhealthy foods: how to balance out?

New year, new week, new beginning and new life goals! Including slimming down, good habits, being productive and … of course living healthy!

Easier said than done (unfortunately).

No without reason, we used to say 'Diet starts on Monday' ... Maybe we should add 'every Monday'?

It’s bad. Isn’t it?

Healthy eating vs lack of time, skills and willpower

We all know the concept of ‘healthy diet’ (at least we know it in theory, or we think that we know). The fact is that, we all struggle with employing that concept in long-term. Why? Because we are lacking practical not theoretical strategies in order to eat healthy. The truth is, that being far away from home, running between academic schedules and working part-time, gives a very little time and space to think about meal planning and leave even less energy to cook (or maybe first – learn how to cook) well-balanced meals.

Let’s be honest – after full day, none there is no willpower to make a dinner from scratch. And that's totally fine.

So, does it mean that as student your destiny is to live on unhealthy foods?

Unhealthy foods in healthy diet - HOW? 

In general, all foods can fit into an overall healthy diet, however we should do not underestimated their involvement what we are eating. Can you imagine, that between 80’ and 90’, contribution of snack calories in American children increased by 30%?

For that reason (but not only), the most common pre-prepared foods and beverages have been classified by their nutrient density as Go, Slow and Whoa (Healthy Vending Guide, 2010).

Are snacks from vending machine as bad as we can think? Actually, they are not the best and not the worst either. It’s enough if you keep some sort of balance.

Go, Slow and Whoa foods 

Healthy Vending Guide classified foods and beverages under three categories, depending on the nutritional content on the foods and also, how often we can eat them, without worrying that they will impact on our health.

The general recommendations, would be of course to based on vending options of GO foods and beverages, with occasional choices from SLOW and WHOA groups.

Green light for GO 

Group ‘GO’ can be consumed almost any time. Products in this category are predominantly foods and beverages, which are the healthiest options for the amount of calories they contain. The good news is that you can eat these foods and drink these beverages the most often.

What are GO foods?

• Popcorn (fat-free or low-fat),

• Whole grain cereal (hot or cold), with at least 5g fiber and less than 6g sugar per serving,

• Whole grain cereal bar,

• Rice cakes,

• Fruit cup in fruit juice,

• Jerky (with reduced salt),

• Fruits and vegetables without added fat, sugar or salt,

• Fat-free or low-fat yogurt, plain,

• Fat-free or low-fat cheese or cottage cheese,

• Hard-boiled eggs.

• Whole grain cereals, with at least 3g fiber and less than 6g sugar per serving,

• Baked chips,

• Pretzels,

• Nuts and seeds,

• Peanut butter and crackers,

• Whole-grain, low-fat muffins,

• Low-fat granola bars,

• Dried fruits,

• Fruits or vegetables with added fat, sugar or salt,

• Fat-free or low-fat flavored yogurt, with less than 30g of total sugar per serving,

• Low-fat or reduced fat pudding,

• Reduced-fat cheese or cottage cheese,

• Plain reduced-fat (2%) milk,

• Fat-free or 1% flavored milk (with up to 150 calories per serving),

• 100% fruit or vegetable juice,

• Low-calorie beverages with (max 10 calories per serving),

• Smoothies (made with low-fat dairy alternatives and/or fruit/juice).

Put breaks for SLOW

Second group, named as SLOW can be eaten sporadically. Because majority of these foods and beverages have added sugar or fat, they are higher in calories. They should only be consumed sometimes, meaning several times a week at most.

Few examples of SLOW foods (Please do not confuse with healthy slow foods in the context of slow cooking!)

• Whole grain cereals (with no more than 6g sugar per serving),

• Baked chips,

• Pretzels,

• Nuts and seeds (plain or with spices),

• Peanut butter and crackers,

• Ready-to-eat cereal ,

• Fruit cup in light syrup,

• Whole-grain, low-fat muffins,

• Granola bars,

• Dried fruit,

• Jerky,

• Fat-free or low-fat flavoured yogurt,

• Low-fat or reduced fat pudding,

• Reduced-fat cheese,

• Smoothies,

• Vegetable or fruit juices,

• Favoured milk.

Take it easy on WHOA 

The last group, is WHOA foods is at least healthy. This group contain foods and beverages, which are the highest in sugar and fat. It doesn’t mean that you cannot eat them at all, however moderation is an important factor to consider.

• Candy,

• Cookies, cakes, and pies,

• Doughnuts,

• Pastries,

• Muffins,

• Buttered popcorn,

• Chips,

• Cheese-flavored crackers,

• Vegetables fried in oil,

• Puddings,

• Yogurt made from whole milk,

• Frozen desserts,

• Flavored milk reduced-fat (2%),

• Plain or flavored whole milk,

• Regular soda, such as coke, fanta,

• Lemonade and fruit drinks with less than 100% fruit juice,

• Sports drinks and energy drinks.

Also, WHOA group (as you can see below), mostly contains commonly known ‘junk foods’, which is low in fiber, but high in sugar, fat and of course calories. Their high palatability (‘tastes good’ feeling) makes us that we still want to eat one more serving more often, what can lead to overeating.

Saying that, I mean that WHOA foods for sure, they will not make harm to you, IF you have them just occasionally.

If you want to learn more: 

Healthy Vending Guide. Nemours Health & Prevention Services. Version 1. August 2010. Copyright © 2010 The Nemours Foundation. All rights reserved. Available at: https://www.nemours.org/content/dam/nemours/www/filebox/service/preventive/nhps/resource/healthyvending.pdf

If you still craving more … (resources): Healthy Eating Ultimate Guide: Start Eating Healthy Without Being Miserable. NerdFitness. July 2019. Available at: https://www.nerdfitness.com/blog/healthy-eating/#commit_to_healthy_eating

Junk-Food Facts. WebMD. Available at: https://www.webmd.com/diet/features/junk-food-facts#1