Making Good Decisions Given Bad Choices
We all want to make good eating choices, but sometimes it seems like there’s no good choice to make. So what do you do?
Avera Heart Hospital nutrition experts helped us out with a food-focused round of “Would You Rather … ?”
Here's some advice on picking the better of two not-so-great choices.
Breakfast
Skip it altogether … or have a fast-food breakfast?
Answer: Have the fast food breakfast.
Keep it small by ordering something like an egg and cheese English muffin, a fruit and yogurt parfait or an egg and cheese breakfast burrito.
You don't need sides or super-sized orders – skip those. Order wisely and give your body some nutrition so it can start working at full speed right away.
Enjoy some bacon … or add lots of syrup to pancakes?
Answer: Enjoy the bacon.
There’s newer research that shows simple sugars, like those in syrup, are causing significant harm to our health, especially when they are a regular part of the diet. Don't have too much bacon or make it part of your daily breakfast.
Snacking
Indulge in a sundae … or eat a few fun-sized candy bars?
Answer: Fun-sized candy, but only one or two.
One small soft-serve hot fudge sundae packs the same calories as FOUR fun-size candy bars. While the ice cream might offer some calcium and some fun-size candy bars may offer the heart-healthy fat from nuts, both are indulgences
Pick the one you prefer, most, but don't get into a habit of eating either one.
Dip veggies in a sauce … or have baked potato chips?
Answer: Veggies and dip – hands down!
Yes, the dip adds some fat, but at least you are getting the benefits of fresh vegetables. Baked potato chips still have fat and are essentially void of beneficial nutrients.
Lunch
Have a burger with cheese … or two slices of pizza?
Answer: Pick the burger with cheese.
Both choices are fatty, but the burger would likely be a bit better for you. Typical burgers have an appropriate amount of carbohydrate and protein. Pizza packs too many carbohydrates and often more fat.
The trick in this choice is easy: get the burger, but skip the side, or have a side salad. Just no fries!
Enjoy ranch on salad … or add shredded cheddar to the same?
Answer: Live on the wild side and have both!
Adding just an eighth-cup of cheddar cheese and two tablespoons of regular ranch dressing provides you some fat and protein to improve the “satisfying power” of salad, especially if it is serving as your entrée.
If your salad already has meat or nuts, skip the cheese and stick with dressing.
Supper
Enjoy a beer or glass of wine … or order a bigger steak?
Answer: Enjoy the beer or wine.
One 12-ounce beer or 4-ounce glass of wine, in moderation, can actually have health benefits. When dining out, the steak you order is already a huge portion.
Eat a meal after 8 p.m. … or eat earlier and have a slice of cheesecake?
Answer: Have the late meal.
Eating late in a healthy way is OK; it's usually indigestion or acid reflux that lead people to avoid late meals.
Eat a balanced, well-portioned meal after 8 p.m. and it'll be fairly well digested by 10 or 11 p.m. You can head to bed without feeling guilty. Yet if you struggle with acid reflux, eat earlier or stay up and keep moving after you eat. Cheesecake is so fatty that it’s likely to cause heartburn, and you might still be digesting it at bedtime even if you ate it at 6 p.m.
