Japanese nutritionist who doesn’t eat American fast food – what she eats instead

When I moved from Japan to the US in 1994, I wanted to try classic American fast food. But my body was quickly pushed back. Fast food gave me low energy, indigestion and even weight gain. Over time, I realized that much of what we call “food” here is designed to be addictive rather than nourishing.

Today I live according to the same principles that I grew up: simple home cooking, rice, seasonal vegetables, fermented foods, green tea, fruits. There is nothing extreme. I respect my body and strive for balance.

At the same time, I understand that fast food is everywhere. Sometimes it’s attractive and difficult to get away. However, there are five fast foods that I personally avoid, especially the ones I avoid, and ways to stay healthy without giving up on convenience.

Hot dogs are basically processed meats containing saturated fat and sodium, wrapped in sophisticated carbohydrate breads. In combination with soda (even diet soda), there are combos that contribute to obesity, inflammation, type 2 diabetes, and even cancer.

Instead, what I eat: Tofu dumplings or grilled tofu sandwiches make a great alternative. For something a little lighter, try whole grain pita with hummus, avocado or falafel. To quench my thirst, I eat sparkling water and herbal tea.

This typical fast food combo contains over 1,000 calories, mainly from saturated fats, salt and processed ingredients. Adding sweet drinks will give you a day’s worth of empty calories in one meal.

From a health and environmental perspective, a meaty diet contributes to both heart disease and environmental strains. To produce one pound of beef, 1,800 gallons of water is required.

What I eat instead: When I’m craving something heartfelt, I roast potatoes, pumpkins, or sweet potatoes with a touch of garlic, olive oil, and cinnamon. It’s stuffed, flavorful and nutritious.

I also love the tofu burger. They are tasty, protein-rich and packed with vitamins and minerals without all cholesterol. I always put extra to store in the fridge or freezer.

Many people think that chicken is a healthier choice than beef. However, most fast food versions are highly processed, fried and filled with suspicious ingredients.

Chicken breasts also still contain cholesterol. This is especially true when eating with skin on. Worse, many chicken nuggets are made with only 45% real meat.

What I eat instead: I love homemade tofu nuggets (seasoned with grilled, garlic, paprika, ginger, sesame seeds, and ari flakes). They have equally satisfying crunches and are packed with protein.

The donuts are soft, sweet and easy to eat. But they are refined flour and sugar with little nutritional value. When paired with a sweet and creamy coffee drink, it consumes 800 calories and 100 grams of sugar at a time.

Instead, what I eat: whole grain rice balls or toast with nut butter and bananas. Make your own instant coffee with unsweetened soy milk and cinnamon. It only took two minutes and you’re out the door!

Pizza is universally loved. However, fast food versions are usually high in calories, sodium, saturated fats, and contain few fiber or fresh ingredients. It’s easy to grab “just one more slice” especially in a social environment.

What I eat instead: if you need to have pizza, just one slice. Pair it with a side salad and drink plenty of water. At home, I make my own with whole wheat dough, homemade tomato sauce, and seasonal vegetables.

Life is unpredictable. The children get hungry and the parents get busy. Here’s how I keep grounding if fast food is the only option:

1. Don’t get too hungry. Hunger leads to poor choices. I always carry emergency snacks with me, such as dried fruit, saltless nuts, and rice crackers.

2. Follow the “5-a-day” rule. Aim for at least 5 people fruits and vegetables every day. Choose your meals with whole food, fiber and plenty of colours.

3. Abandon the idea of ​​”valuable diet.” Increased fries and drinks is a health cost, not a bargain!

4. Fast food also slows down. Take deep breaths, chew slowly, and eat with all your heart to help digestion and avoid overeating.

MBA, MBA, RDN are certified nutritionists and longevity experts. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has played nutritional roles at drug recovery centres, charter schools and food banks. Follow her on Instagram @michian_rd.

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