I want to talk briefly about why the Glycemic Index is a helpful guide (but not an absolute rule) and look at how it applies to bread to provide context when we look at how pasta, potatoes and rice measure up.

As I discussed in the bread section, certain foods spike blood sugar levels. The Glycemic Index is the scientific system that measures and monitors those increases across all carbohydrates. The lower the number, generally speaking, the better because that means the food will be digested more slowly, will result in less insulin spiking and will provide more protection from diabetes, high blood pressure, high triglycerides, heart disease and obesity.

In addition to helping you to avoid certain health conditions, lower Glycemic Index (GI) foods also aid in weight control. A study of overweight teenagers eating a low GI breakfast showed that they ate 45% fewer calories throughout the day than when they began their day with a high GI breakfast. Foods that stimulate insulin have been shown to increase calorie consumption at the next meal and research shows that if calorie intake is equal, eating lower GI food will result in weight loss.

Problems with the Glycemic Index

But there are a number of problems with relying completely on the index as a food guide. First, GI food measurements are imprecise. Generally speaking, the test is done several times and the results are an average of those outcomes.

For example, a baked russet potato has been shown to have a GI value as low as 56 and as high as 111. As a result, it is listed in the high 70s on most indexes. The GI index for fruit increases as it ripens and changes depending on the food processing method and time. Grinding or cooking will increase the GI as will cooking for longer periods of time.

The GI of any one food is also altered significantly based on what it is combined with. I recommend eating healthy fat, protein and fiber with every meal because it reduces insulin spiking and decreases the likelihood that higher sugar foods will be stored as fat. But how much you eat matters too: Some foods have a high GI but you likely wouldn’t eat a lot of them, so their overall “load” is lower, while others may be lower, but you are more likely to consume a good portion. And lastly, individual responses to carbohydrate digestion vary, as do insulin responses, and those responses have been shown to vary based on the time of day the food is consumed.

As a result, the Glycemic Index can be a helpful tool but should not be relied upon in absolute. It is helpful for making relative comparisons and trade-offs. Something that falls in the 80s is a less healthy food choice than something that lands in the 40s. Generally speaking, it’s a good idea to minimize consumption of foods with scores over 55 on the GI.

But some of those foods have great nutritional benefits, so that doesn’t mean you should never eat them. Instead, consume them in moderate portions, on occasion, combined with fiber, healthy fats and protein. It’s easy to see why a processed bakery product might need to be eliminated, but a potato or watermelon can be eaten in moderation.

Now let’s talk about how the Glycemic Index applies to pasta and rice compared to bread.

Bread, Potatoes, Rice and Pasta

In addition to being nutrient devoid, traditional white bread and most whole wheat bread (made from enriched white flour) is high on the Glycemic Index. Typical white or wheat bread and bagels fall in the 70s, while pita bread lands in the high 50s. I love a good French bread as much as the next person, but baguettes fall in the mid-90s!

As you go toward more whole grain products, the Glycemic Index declines, with multigrain bread in the high 40s and sprouted grain breads in the low to mid-40s. Whole grain, multi-grain and sprouted grains are lower GI choices that also offer more nutrient value. (Ezekiel bread, for example, is a complete protein source offering all nine essential amino acids and 18 amino acids in total, all from plants; it’s more than just bread.)

It seems logical that pastas would go much the same way as breads, with traditional white and wheat pastas being significantly higher glycemically than whole grain and sprouted grain versions. But that is not the case.

Earlier I said that white bread and baked potatoes have GI scores in the 70s, but there are some better potato choices: boiled, new or sweet potatoes are all in the mid-50s. In addition, brown rice comes in at 55 on the GI, while white rice shows up between 56-64. (Note: Though the Glycemic Index between brown and white rice may seem close, brown rice has much greater nutrient density and is a better food choice.)

Even though some potatoes and brown rice have levels in the mid-50s on the GI, which makes them viable options on occasion, pastas have an even lower GI. During processing, ungelatinized starch granules get trapped in the sponge-like gluten (protein) network inside the pasta dough. This does not occur in the processing of bread or rice and as a result, pastas tend to have a lower Glycemic Index overall.

Traditional spaghetti comes in at 41 on the GI scale, with its whole-wheat version at 37, making these clear winners, with a few caveats.

An Exception: Brown Rice Pasta

There is one surprising exception: brown rice pasta. Brown rice pasta comes in at a whopping 92 on the Glycemic Index: A surprise to me since brown rice itself is not high on the GI and whole grain brown rice is a nutrient-rich food. I’m still researching what it is about the transformation from rice to pasta that makes brown rice so high on GI scale. But until I learn more, avoid brown rice pasta and stick to traditional pastas.

I do continue to recommend whole grain brown rice as a healthy, nutrient-laden option on occasion; it’s got a host of health benefits and comes in at 55 on the GI scale. (Asian noodles also have a relatively low Glycemic Index, so I recommend experimenting with udon, rice vermicelli or hokkein for variety.)

As always, try to limit serving size and frequency; we Americans tend to eat enormous plates full of pasta whereas Europeans eat much smaller portions. And always cook your pasta al dente: The longer you cook it, the higher the Glycemic Index, as the gelatinous protein network breaks down. (One GI table showed that spaghetti boiled for 10-15 minutes came in at 44, but when boiled for only five minutes, it dropped down to 38. Regardless of the exact cooking time, which will vary by product, be sure not to overcook. Try for that al dente firmness that leaves more of the protein intact.)

When you do eat pasta, combine it with healthy fats, proteins and carbohydrates to create a balanced meal; here’s where fresh homemade vegetable sauces made with healthy fats can take your meal to a whole new health level. And here’s a tip if you are concerned about blood sugar: add some acid like vinegar or lemon to help lower the GI of the meal.

While you do get some additional nutrient value from a whole grain, multi-grain or sprouted grain pasta, the glycemic difference of whole wheat is not significant versus traditional pastas. Some of the newer whole grain and sprouted grain versions have not even been tested yet and while their scores may be lower, the baseline for traditional pasta is pretty good to begin with.

While I encourage you to experiment and try some of these nutrient-rich grain products — variety in food choices is always a good thing — if the taste does not appeal to you, it’s OK to indulge in some traditional pasta on occasion. Mangia!

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal and a free copy of Inger’s bestselling ebook at www.IngerPols.com/freegifts

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We know that consuming too much white sugar can be hazardous to our health, but many people are unaware that white flour reacts the same way in the body. It doesn’t taste sweet, but it does break down into glucose and create the same problems with blood sugar spikes that can lead to metabolic syndrome and Type 2 diabetes. In addition, white flour is devoid of any real nutritional value, so the calories we consume are empty and stored as fat.

A White Bread World

Whole wheat contains many nutrients including vitamins (vitamin E, vitamin B6 and niacin) and minerals (selenium, magnesium and phosphorus), as well as fiber, protein and antioxidants. It’s made up of the outside layer called the bran, a middle starch layer and the inside layer called the germ. Most of the nutrients are contained in the bran and the germ. Traditional flour making, however, strips away those two layers leaving just the middle or starch layer. This layer doesn’t have any fiber or nutrients to slow its absorption, so it is broken down and absorbed rapidly. (When you eat the whole grain, it is broken down and absorbed slowly and steadily without blood sugar spikes.) The processed version floods the body with too much sugar at once, spiking your blood sugar level and causing the excess sugar to be stored as fat.

Once stripped, the wheat is then often bleached and a few synthetic lab-created vitamins are added to replace what was lost. This process is what enables it to be called “enriched.” But there is nothing rich about this process of taking away a wealth of nutrients and leaving a poor imitation; there are dozens of vitamins and minerals in the original grain and only a few are replaced. Those that are replaced are usually lab-created versions that our bodies cannot absorb as well and they do not have the co-factors found in the original form that would afford full nutritional benefit. In fact, they can even cause some harm to people with sensitivities.

Flour is rich in B vitamins that work together in harmony and balance. The “enrichment” process adds back some synthetic B vitamins that then require the body to re-balance what is already present with what has just been added. The result can be a B-vitamin deficiency. If severe enough, it can manifest as insomnia, heart palpitations, muscle tenderness, fatigue, anxiety, depression or poor memory.

Manufacturers do this because the stripping process leaves flour with a finer texture, increases its shelf life and decreases its attractiveness to bugs. But if a bug won’t eat the flour because there is nothing to sustain its life, why should we consume it?

The original whole grain is also rich in fiber, which helps sweep waste out through the colon; the refined version has no fiber. If you want to try a science experiment, mix about a quarter cup of flour with four tablespoons of water and see what you get: The perfect white glue paste. Now consider what happens as that travels through your colon. That waste is hard to remove, especially if, like the typical fiber-deficient American, you do not have a bowel movement after every meal. Much of that waste will remain in the body creating the perfect environment for parasites to thrive on as well as adding some extra pounds.

But many people love bread, so how can we still enjoy it while minimizing the damage to our health?

Finding a Less-Harmful Bread

The first step is to get rid of the dangerous additives like partially hydrogenated oil and high fructose corn syrup.  If you can only do one thing, read the labels and find a bread that does not contain those additives. In a typical grocery store, that may not be an easy task! You may need to ask your market to carry breads without these additives.

The second step is to reduce or eliminate white flour breads. (Ideally this can be done in conjunction with step one, but I separated it for those who may feel overwhelmed and want to move slowly toward these changes over time.) If you can’t eliminate it completely, try to cut down to two to three white bread portions a week. When you do eat it, always eat it as part of a balanced meal with proteins and healthy fats.

Read the labels of the products you buy and put back anything that says enriched flour on it. Look for a true whole grain product. Be aware that most whole wheat breads are nothing more than enriched white flour with caramel added and are often no better for you than white bread. You want whole grain, (100% whole wheat is fine), but read the ingredient label not the marketing slogans and look for 100% whole grains. Multi-grain combination breads are also good. Keep in mind that true whole grains will lose their nutritional value within days of grinding, so they need to be consumed quickly or frozen.

Making those changes will take your bread from being an unhealthy addition to your diet to one that can be a neutral element when consumed in balance. But if you want to take it to the next level, and make your bread something that can actually be a part of a good healthy diet, consider moving toward sprouted grain products.

A Healthy Approach to Bread

All grains, nuts and seeds contain something called phytic acid, which blocks the absorption of minerals. In addition, grains have enzyme inhibitors and compounds that can irritate and inhibit digestion. When grains have been used traditionally, native peoples knew that to avoid these problems, grains needed to be soaked and sprouted. This process not only eliminates the phytic acid concerns, it increases the nutritional value.

The only bread in my house is Ezekiel bread, a dense sprouted grain bread. I keep it in the freezer and use it for the kids’ sandwiches for school. By the time the kids open their lunch bags, it’s thawed and ready to eat. If they want it now, we toast it. It has a chewier texture and richer flavor that can take some getting used to if you have lived on white bread, but once you get used to it, you’ll find white bread uninteresting and bland. You can get Ezekiel bread (and English muffins) in the freezer section of the organic aisle at most grocery stores; I get mine at Hannaford. It’s also available at Whole Foods (in the freezer) and Trader Joe’s in the bread section.

Some other healthy options include Alvarado Street Bakery and Shiloh Farms Bakery, which you can find online. And if you need to be gluten free or want to reduce gluten, Cybro’s makes gluten-free sprouted-grain breads and you can find them online, too. If you look around, you’ll find many options in your local organic markets and you’ll likely find local organic bread makers nearby as well.

If you are a baker, you can look for whole grain and sprouted grain flours or try brown rice flour. I do not have any white flour in my house: If I bake, I typically use brown rice flour, which doesn’t spike blood sugar levels like white flour or a Bob’s Red Mill flour such as Millet. I find them easily in the organic section of any large supermarket.

You may be ready to make a big change and jump to sprouted grain products immediately and if so, that’s great. But if traditional bread is a passion, you don’t need to give it up completely. Keep your favorite staple, try to cut back on the frequency, eat it in balance with fiber, protein and healthy fats, but add some healthier options in as well. Experiment with different types of breads, and slowly try to move toward healthier choices. You may just find that as you experience the richer flavors of whole and sprouted grains, your taste for the white flour products will dissipate over time.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

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Pronounced keen-wah, quinoa is gaining attention for several important reasons: it is a complete protein source that can be a big help to vegetarians looking to eat a balanced diet; it’s a great alternative for those looking to cut back on meat but still ingest protein; it’s a delicious dish for those with gluten intolerance or trying to reduce grains or carbohydrates in their diets; it’s a great alternative to oats as a hearty low-calorie meal as it releases energy slowly so you stay satisfied longer; and it is a versatile option that can go from main dish, to side to salad and even to breakfast with ease. It’s a go-to staple in my pantry.

While quinoa is often used as a substitute for rice or other grains, it is actually a seed and not a grain. Prized by the Incas for thousands of years, it was known as “the mother grain” and has long been a foundational element in the diet of people in countries such as Peru, Ecuador, Chile, Columbia and Bolivia. Quinoa is actually related to beets, spinach and swiss chard, not grain, but it can play the role of grain in meals as it has a slight crunch and a mild nutty flavor.

What makes quinoa so special is that it is a complete protein that contains nine essential amino acids as well as minerals, enzymes, phytonutrients, antioxidants and fiber. Quinoa contains the amino acid Lysine, as well as calcium, iron, magnesium, which many of us are deficient in, and much more.  Where else can you get all that in one food?

You can find quinoa in most stores in the organic section, some stores carry it on the shelf near rice, and it’s always available in stores like Whole Foods or Trader Joe’s. There are different kinds of quinoa and it’s really a taste preference: the white quinoa is milder and really has little flavor on its own, but that can be good if you want to impart flavors from your cooking into it, and the red quinoa is a little nuttier in flavor and stands a little more solidly on its own. (We buy and use both depending on the meal.)

Most quinoa you buy in stores is pre-rinsed, as the exterior has bitter-tasting coatings known as saponins that need to be removed. Still, it’s a good idea to rinse or soak it briefly before cooking. If the quinoa has not been rinsed, then you need to soak it for several hours, changing the water periodically and re-soaking, or rinse it with water for several minutes using a strainer or a cheesecloth.

Once rinsed, you cook quinoa much as you’d cook rice: a 2:1 ratio of liquid to seed. While quinoa is easily prepared using water, some people like to cook it in chicken or vegetable broth to impart a bit more flavor. Bring it to a boil, then reduce and cover for about 15 minutes, or until the liquid is absorbed. (If you have a rice cooker, you can cook quinoa in it just as you would rice.)

Quinoa is very mild-tasting on its own, but it will take on the flavor of whatever you cook it in, so liberal use of spices and flavors may be in order, unless you are like my daughter who likes it plain and more bland!

For those of you who know me, I rarely cook with recipes, so I can’t give you any precise recipes that I can say are tried and true. I create and innovate and match flavors or spices based on what feels good or appeals to me on that day, and I am always coming up with new ways to use quinoa. But for those of you looking for some ideas, I’ll share a few of the ways we use it that everyone in my family agrees upon.

The most basic way we prepare it is to cook it with a healthy amount of garlic and basil. Then when it’s done, I toss in a little Himalayan salt, some pepper, and a spoon or two of olive oil. That makes a great side dish or rice substitute. (You can also use quinoa to make pilaf or stuffed peppers etc).

Another way we like to make it is a play on sausage, peppers and onions. While the quinoa is cooking down, I sauté peppers and onions (though you can throw in any veggies that appeal to you) and when it’s finished cooking, I mix with the peppers and onions. The quinoa takes the place of the “bun” and it’s a vegetarian version reminiscent of the ballpark classic.

Add your own spices (garlic is a staple for us, along with Himalayan salt and some pepper) and if you want to add meat, you can toss in some chicken or organic chicken sausage for a more authentic variation. I also often add in tomatoes, making it more Italian in style, either using chopped fresh tomatoes or some chopped tomatoes in a box (I use the Pomi brand).

We also like to make a quinoa salad, usually with red quinoa. While the quinoa is cooking, I chop tomatoes, avocado, and cucumbers (we love the Persian kind, but any kind will do) and throw them in a bowl with a little Himalayan salt and some olive oil. Once the quinoa is done, I toss the whole bowl in, salt, oil and all. This makes a delicious alternative to a garden salad with your meal: light and refreshing and my kids scoop it up.

Quinoa works well with just about any veggies you have around, either separate instead of rice or all thrown in together. I often toss in a little olive oil after it is done cooking or in the final minute to get some healthy fat into the meal as well as to make the quinoa a little more moist if it’s sat on my stove for a bit while I was preparing other things.

The best part about quinoa is experimenting and making your own combinations and substitutions. Lastly, we always make extra and keep some in the fridge for breakfast as an alternative to oatmeal. In the morning, quinoa satisfies you without a heavy feeling and releases slowly, just like oatmeal. Mix in seeds, nuts, berries, fruit, and/or a little maple syrup or raw honey and it’s a healthy breakfast in a bowl, and one that is easy to transport if you need to eat on the run.

Let me know how you like to eat it!

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

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Many of you have asked for ideas for healthy snacks and meals that you can bring from home, while others have requested guidance on how to make the best choices when you have to eat out. I wish there was a secret I could share that would make it all easy but there really isn’t a magic bullet for eating well away from home. There are, however, some strategies and tactics you can employ that my family and I have used successfully to stay healthy and fit when we’re away from home.

The first tip is no secret, whether you are trying to lose or manage your weight, or simply wanting to eat healthier: eat a balanced breakfast. Breakfast sets the tone for your whole day: eating a healthy one will prevent cravings and sugar crashes that send you looking for snacks mid-day. Studies show that people who eat a high carb breakfast (e.g., coffee and a bagel or doughnut) eat 80% more calories throughout the day, so start yours with a meal complete with healthy proteins and fats.

Eggs, unprocessed/nitrate-free meats, low or no fat dairy (yogurt, cottage cheese, etc.), or a breakfast cereal of oatmeal or quinoa will fill you up, give your body the fuel it needs to take on the day, and prevent snack cravings. And if you are traveling, take advantage of the hotel/restaurant doing the cooking and cleaning up and sit down to a hearty breakfast.

When possible, pack your lunch and snacks to take with you, again remembering to ensure that you have protein and fat included to sustain and nourish you. For lunch, 100% whole wheat or whole grain wraps with meat and veggies make a great choice, as do sandwiches on similar bread (sprouted grain bread such as Ezekial is even better). Another alternative is to wrap the ingredients in a lettuce leaf instead of bread. I rarely eat sandwiches but if I do, I’ll usually take at least one of the bread slices off when I sit down to eat: two pieces helps keep it neat and contained for transport, but one is more than enough for me. And sometimes, if I buy a sandwich and it’s on high sugar white or wheat bread, I just eat the inside and toss the bread.

Salads are always a great option, especially when topped with salmon or chicken or other proteins. The trick with salads is to avoid the unhealthy toppings of processed cheeses and creamy salad dressings. Olive oil and balsamic vinegar (self-poured) is the best choice; next would be a prepared vinaigrette (while it won’t have the fat content of a creamy dressing, prepared dressings are made with cheaper omega 6 heavy vegetable oils and often contain MSG or other flavorings).

Also consider soup: soup is hearty and filling and can be eaten year round, hot or cold. Plus, you can make a big batch over the weekend and have some for lunch for several days. If soup doesn’t fill you, or you consume one without much protein, try pairing it with half a sandwich. Another option is to have a mix of many small bites. This option is also great for take along snacks and the non-refrigerated choices are good to have on hand in your car or your desk drawer for when hunger sets in.

Examples could include a few 100% whole grain or whole wheat crackers with organic almond or peanut butter, a scoop of cottage cheese, a slice or two of raw milk cheese or goat cheese, or tuna mixed with chopped apple or celery. Vegetables such as broccoli, celery, carrots, tomatoes, or sliced peppers can be dipped in some hummus, a handful of nuts is something you can stash in a purse or briefcase; same with a healthy cereal bar such as a Clif bar (while not ideal, it contains fiber and protein and really holds you over until your next meal). You can also roll up slices of uncured ham or other nitrate free meats or pack a small container of Greek yogurt (we love Fage). Keep a supply of hard-boiled eggs in your fridge to grab and go and have some organic apples, grapes, a banana or an orange around as well.

If you have to eat out, and let’s face it, we all do at times, whether it’s a business lunch, a meal in the airport, or a celebratory dinner with family, there are ways to make good choices and not feel deprived. For lunch, look for a deli (especially family run where they make homemade soups, etc.) or restaurants such as Panera Bread or Au Bon Pain. These are places where you can get soups, salads and sandwiches, keeping in mind the same guidelines around condiments, add-ons, dressings and breads.

If you find yourself at a fast food restaurant, or someplace with limited options, look for either a grilled chicken sandwich or a burger; leave off the ketchup, barbeque sauce or other sauces and go for mustard instead. Lettuce and tomato and onions or mushrooms are fine, but skip the processed cheese and either toss the bun or make it a convertible. Look for other side options besides French fries: if there aren’t any, say no. If you take them, you know you’ll end up eating them because we all hate to throw away food.

If you’re at a sit down restaurant, most will substitute a small side salad or another side of veggies for the starch if you ask. If you must have a starch, choose rice or sweet potato or even pasta. Because of the protein that is bound as the pasta is made, pasta is a surprisingly good choice, especially if you leave the butter sauces off and go with a red sauce, preferably with vegetables. For the occasional special dinner, Italian is not necessarily a bad choice: if you choose a protein main dish with a small side of pasta and avoid the cheese heavy and breaded options. (In Italy, dinner is often a meat main dish with pasta as an appetizer; in other words, a small plate of pasta then a protein as the main course.)

Another good ethnic choice is Japanese. Sushi is often high in mercury and should not be eaten frequently; but as an occasional indulgence you can enjoy. Other choices include steamed rice bowls with meat and vegetables or noodle dishes with the same (but try to avoid soy sauce.) If you are tempted to eat fried foods, one of the better places to do so is often at a Japanese restaurant. To get the crispy tempura batter, or high heat stir fries, they typically use rice bran oil, one of the only oils that can sustain the high heat required for frying without turning rancid. Ask if they use rice bran oil and if they do, and fried is calling you, make it your treat for the week.

One of the benefits of eating out is that you can try new foods and new ways of preparing them. So sample a different kind of fish or food that you typically wouldn’t cook and definitely try new vegetables. Restaurants often have wonderful ways of presenting dark green leafy veggies (my kids and I had braised spinach and kale in garlic and it was a huge hit that we now make at home regularly).

Whether it is a Thai curry, an Indian veggie dish, a puttanesca sauce, or steamed or grilled veggies on a platter, make the veggies the star and eat them along with some non-fried protein and minimize the starches. Look for grilled, roasted, baked or broiled proteins and avoid fried or sautéed to the extent possible (they are likely sautéing in expensive vegetable oils or butter substitutes).

If it’s not a sauce-based dish like curry or marinara for example, ask for the sauce on the side. My favorite dish in the world is eggs benedict and when I enjoy it on a special occasion, I ask for the sauce on the side and I don’t eat the English muffin. I enjoy all the flavor and richness of the dish and indulge completely, but even as I do, I cut out the parts that I won’t miss and I control the portion size of sauce. Most of us are used to asking for salad dressings on the side, but you can also do so for many main dishes.

At the end of the day, it’s important to do the best you can, but don’t stress out too much if you make a less healthy choice: make the decision to add an extra glass of water or 15 minutes to your walk and let it go. And keep in mind that as important as what you eat is how you eat. When you eat on the run, standing up, in your car, at your computer, the body is taking in food under stressed conditions. In that state, it will not be able to absorb nutrients and it will store more calories as fat. Your digestion basically shuts down under stress and eating on the go is perceived as stress by your body. Sit down, take time to eat at a table or on a park bench, chew slowly, savor your meal and take a break from the busyness of your day.

And lastly, while we think about and plan so many things in advance, we often leave food to the last minute. The more you can plan ahead, the more likely you will be able to make healthier choices. This means thinking ahead when you shop, preparing and prepping foods when you get home or on the weekend (chop veggies, put snack size portions into separate containers that are ready to grab and go), and make double batches of soup or meals over the weekend. Freeze individual portions so that you have your own healthy frozen foods, ready to heat and serve.

I found some great glass containers with plastic lids at the Crate and Barrel outlet; they sell them individually or in a set. They work well because they are glass which means that they can go in the microwave if you are in a pinch at the office, they are clear so you can see exactly what it in them and know what you’ve got, and they are more elegant to eat out of if you take them and use them as your dish. It makes lunch on a park bench that much more enjoyable to be eating out of a real container instead of plastic or paper. And yes, I bring a real knife and fork, too!

But you don’t need fancy containers; you can pre-pack snacks into plastic bags and have them on the shelves of your fridge to grab and go for work snacks, snacks for the kids in between school and sports, or something to grab if you come home starving. The key to making good food choices, at home or away, is planning in advance and making sure you don’t wait too long between eating. When you are hungry, you’ll grab what’s easiest or feels most satisfying and that may not be the best choice.

And since most of us drink one-third of our calories, next week, we’ll look at healthy liquid options at home or away, to keep you away from soda, and energy and sports drinks.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

Photo Source: Microsoft Clip Art