theconnectionsnj.com HEALTH & WELLNESS PAGE 45 ime is valuable and should not be wasted. Food, equally important, too often becomes an afterthought. As a result, many rely on “fast food” or “takeout” to replace home prepared meals. For the record, I am not against consuming food prepared outside the home. However, when it completely eclipses homemade meals and then becomes the new normal, we need to acknowledge that we have wandered into the danger zone. As a registered dietitian/nutritionist with over 40 years of experience, I have seen many people struggle to create healthy family dinners. One hundred years ago, families dined out no more than 1-2 times per month while today the average frequency is 6 times per week. Founded in 1921, White Castle is acknowledged as the original fastfood restaurant of the 1920s. In the 1950s, Ray Kroc transformed the industry by expanding McDonald’s nationwide. Additionally, other significant developments relevant to time management include the introduction of frozen TV dinners, microwaveable foods, and meal delivery services. These services and products offer endless choices for our dinner table but can become expensive and unhealthy without certain guard rails. Dining out or bringing home take-out meals does not always result in a disaster or undermining efforts to eat healthily. Before consuming fast food, check the company’s website for its nutrition information. Focus on calories, protein, saturated fat, sodium, and serving size to make informed choices. Try not to waste calories on sweetened beverages with healthy sounding names, such as vitamin water, kombucha, cold-pressed juices, flavored coconut water, plant-based energy drinks, smoothies, sports drinks, iced teas, lattes and sparkling fruit waters. Frozen and microwaveable meals can vary greatly in nutritional quality. It is advisable to avoid options containing creamy sauces or sugary glazes. Select meals that provide at least 15 grams of protein per serving, and consider supplementing with nutritious additions such as cheese, nuts, seeds, Greek yogurt, or edamame. Many delivery meal services cater to a wide variety of dietary needs and can assist in discovering new cooking methods and ingredients. These services offer options ranging from meals that require reheating to meal kits that involve complete preparation. While they often attract customers with introductory discount codes, these services tend to be costly and may not be practical for long-term use. The weekend is a great time to plan your future meals. Whether you are writing your shopping list, experimenting with a home delivery service or acknowledge that fast food is going to be part of your schedule, you can make educated decisions and choices. With busy lives and full calendars, we do the best we can. And for those who are looking for a quick, healthy option, like homemade chili, try Lori’s Chili Surprise. Happy and healthy eating! Lori Kolodin, MPH, RD is the owner of LSKNutrition, a nutrition counseling practice serving individuals and families for over 25 years. Her office is in Martinsville and virtual sessions are an option. More information can be found on her website, LSKNutrition.com. Fast Food: Past & Present By Lori Kolodin, MPH, RD Donald’s nationwide. Additionally, other sig are writing your shopping list, experi FOOD THOUGHT for T nch o A Pi f... Lori’s Chili Surprise • 1 lime • 1 shallot • Pinch of salt • Pinch of granulated sugar • Olive oil • 1 onion • 3 garlic cloves • 1 teaspoon chili powder • 1 teaspoon dried oregano • 1 chorizo link (~ 3 ounces)* • 1 15 oz. can black beans • 1 15 oz. can kidney beans • 1 15 oz. can diced tomatoes * 1) Squeeze one fresh lime over sliced shallots and add salt and sugar to mixture. Let stand while you make the chili. 2) Heat a large skillet over medium heat, add the olive oil. Add the chopped onion and sauté for 5-7 minutes. Add minced garlic, chili powder and oregano, cook for 1-2 minutes. Crumble 1 chorizo, (squeeze out of casing) and cook until lightly browned. Add beans and diced tomatoes, simmer for 20 minutes. 3) Add more salt, pepper, chili powder and oregano as needed. Serve with the pickled shallots. ENJOY! Submitted by: Lori Kolodin, RD, MPH LSKnutrition.com
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