Fast, Cheap, and Easy—But at What Cost to Your Health?

Matt Lannon

January 20, 2023 • 3 min read

Modern lifestyles prioritize convenience, and nowhere is this more evident than in our eating habits. When time is limited, dining out or ordering takeout often replaces home-cooked meals—a practice that need not be entirely avoided. Instead, with intentional choices, you can maintain nutritional balance even when eating away from home.

Whole Foods vs. Processed Foods

Processed foods are often immediately palatable, but their long-term impact on health is deleterious. Fast-food chains, in particular, serve some of the most nutritionally poor options available. Preservatives, designed to extend shelf life far beyond that of fresh ingredients, are a key concern—none more so than sodium.

Sodium serves two purposes in restaurant meals: preserving stored food and enhancing flavor. In the body, it retains water, which can hinder weight loss efforts or exacerbate dehydration in those who do not drink enough fluids. A study of fast-food consumers found that 90% of adults underestimated the sodium content of their meals by an average of 1,013 mg (1). High-sodium items like french fries, onion rings, and chicken fingers are common offenders.

Opt instead for prepared meals from grocery stores or small restaurants that prioritize fresh, whole-food ingredients. Chains that display their cooking process allow for greater transparency. Whole foods—including whole grains, legumes, rice, vegetables, and lean proteins—provide essential micronutrients, and their shorter shelf life is a reliable indicator of nutritional value.

Natural Sugar vs. Added Sugar

Added sugar is a hidden driver of dehydration, glucose spikes, and subsequent energy crashes. While seasonal treats like ice cream are permissible, opt for lower-sugar or lower-fat alternatives such as frozen yogurt or sorbet, which contain fewer additives.

Beverages are a common source of hidden calories: a typical soda serving contains ~120 calories and 30 grams of added sugar. Water is ideal, but low-calorie options like iced tea or black coffee are also viable. Fruits offer hydration along with natural sugars and fiber—unlike fruit juices, which remove fiber and concentrate sugar. Whenever possible, choose whole fruit over juiced varieties.

Healthy Fats vs. Saturated Fats

Saturated fats, while central to ketogenic diets as an energy source, are associated with adverse effects on cholesterol levels and gut health. They are slow to digest and may contribute to arterial damage and chronic disease (2). High-saturated-fat foods include red meat, full-fat cheeses, and coconut-based products.

Lean proteins paired with healthy fats are a superior choice. Poultry breasts and tuna are rich in easily digestible amino acids, while eggs and salmon provide natural omega-3 and omega-6 fatty acids. When ordering red meat, select lean cuts (e.g., 90% lean beef) over fattier options (80–85% lean), which are higher in saturated fat. Cheeseburgers should be limited to occasional consumption (biweekly to monthly). For cheese, feta or Swiss offer lower fat content—though note their sodium levels. Stringy cheeses tend to be higher in saturated fat.

Other healthy fats, such as olive oil, nuts, and avocados, support overall health. Balsamic vinaigrette and similar dressings can enhance the flavor of nutrient-dense meals without compromising health.

Conclusion

Processed foods, added sugars, and saturated fats are foundational to poor metabolic and physical health. Populations with limited access to these conveniences often have longer life expectancies, while the Standard American Diet (SAD) relies heavily on them. By choosing meals with whole foods, fiber, and lean protein over calorie-dense, nutrient-poor options, you can enjoy equally satisfying flavors while supporting long-term physical and mental health (3).

Sources: