FOOD OUT OF THE HOME – FROM THE SOLUTION TO THE PROBLEM
Have you, who eats out frequently, ever stopped to think about your food choices during the day?
According to research carried out by Instituto Data Popular, 65.3% of workers across the country eat meals outside the home, due to the expansion of the job market.
Many studies have demonstrated a strong relationship between eating outside the home and health problems, especially overweight and obesity. By the way, this topic has been frequently addressed by the media, as well as by health authorities, such as the Regional Council of Nutritionists (CRN), which defined the topic as the central basis of public benefit campaigns last year.
According to research carried out at the Faculty of Public Health of the University of São Paulo (FSP/USP), more than half of São Paulo residents who eat outside the home suffer from problems related to overweight, which suggests a major future problem for public health throughout the country. It is known that overweight and obesity are factors that predispose individuals to various illnesses called “chronic non-communicable diseases – NCDs”, such as: hypertension, diabetes, “bad” cholesterol levels above acceptable levels, among others.
In the table below, you can see the contribution of certain food groups that make up the diet of most of those who eat outside the home:
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Contribution of food groups to the consumption of added sugar when eating outside the home
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BREAKFAST |
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1st |
Refined sugar |
28,9% |
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2nd |
Refrigerator |
23% |
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3rd |
Candy |
21,7% |
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LUNCH |
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1st |
Refrigerator |
63% |
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2nd |
Candy |
22% |
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3rd |
Fruit juice |
4% |
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TO HAVE LUNCH |
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1st |
Refrigerator |
68% |
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2nd |
Candy |
14% |
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3rd |
Fruit juice |
5% |
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Source: USP master's thesis: 'Eating away from home and its relationship with diet quality |
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It appears that sugars are present in the diet of a large part of the population of São Paulo. Fruits (in this case, presented in the form of juice) have the smallest share in this consumption.
But after all, what can be done to improve healthier eating outside the home?
Simple!
For those who have lunch/dinner in restaurants:
• try to include more salads on your plate: leaves, greens and cooked vegetables (without sauces) are great options. Try to avoid high-calorie or fatty preparations (chicken sausage or salad with mayonnaise, for example);
• try to avoid fried foods, or if you want to eat something fried, choose just one item and try not to consume it daily;
• when choosing meat, try to choose the one with the least fat (preferably cooked, roasted or grilled);
• When choosing dessert, try to resist the thousands of sweets that are so available and attractive at this time of day. If you have the option of fruit, make a small portion and enjoy the flavor and benefits they can provide you!
For those of you who take your meal from home to work:
• try to choose healthier options (such as those mentioned above), and store them in a thermal container, preventing this food from spoiling;
• for snacks, take with you cut fruits and packed in small containers that are easy to carry in your bag or even those that do not require refrigeration, such as bananas, apples, pears, etc. Bottles of fruit juice are also easy to take with you and much healthier than soft drinks and carbonated drinks.
And of course, drink plenty of water throughout the day!
Small changes can make a big difference in your daily life! Stay tuned!
“You become eternally responsible for what you captivate” – The Little Prince
To the next!