In 2004, a revealing documentary came out called Super Size Me, which criticized fast food for playing a major role in the obesity epidemic.  The documentary gained widespread recognition and helped to educate a broad audience about the negative health effects of consuming fast food on a regular basis.  It is now widely known that much of what is available at fast food restaurants is loaded with sugar, fat and excess calories.  This deadly combination can lead to weight gain, nutritional deficiencies and ultimately, chronic disease.

While most are aware that fast food is not the pinnacle of nutritious eating, many continue to make concessions with their health due its low cost and convenience.  It is easy to justify the act of stopping at the drive through by promising to eat healthier the next day or by simply ignoring the slow on creep of pounds.  But what if fast food did not just impact physical health?  New research is emerging that indicates that it impacts mental health as well.

A new study was released in the Public Health Nutrition Journal, showing that eating fast food (hamburgers, hotdogs & pizza) and commercial baked goods (cakes, cookies, doughnuts) is tied to a greater risk of depression.  In fact, those eating these food items on a regular basis showed a 51% increased likelihood of developing depression as compared to those eating very little or none.  The study results suggested that a dose-response relationship exists, which according to the lead researcher, Almudena Sánchez-Villegas, means, “the more fast food you consume, the greater the risk of depression.”

These results are based on a long-term study that looked at 8,964 subjects that were part of the SUN Project (University of Navarra Diet and Lifestyle Tracking Program).  This data is not the first of its kind; in fact, it supports similar findings in the SUN project 2011.  According to Sánchez-Villegas, “although more studies are necessary, the intake of this type of food should be controlled because of its implications on both health (obesity, cardiovascular diseases) and mental well-being.”

Similar conclusions were drawn in Super Size Me.  After a month of eating three fast food meals a day, Morgan Spurlock was both sick and depressed.  He gained 24.5lbs, his cholesterol shot up to 230, and he developed a fatty liver.  In addition, Morgan also experienced depressive mood swings and suffered from sexual dysfunction.

While a poor diet will of course make you feel bad, it is likely that the relationship between fast food and depression goes beyond the actual ingredients in fast food.  The reality is if you are eating several meals on the run, you probably are not enjoying many meals at home with family and friends.  As social animals, we need this time to connect with others.

At the same time, an increasing amount of research is emerging that suggests there is an intricately linked relationship between what we eat, how we eat, and our mental health.  For example, we now know that omega-3’s improve learning and memory, and that a deficiency can lead to depression.  We also know that tryptophan, the chemical component of turkey that makes you sleepy, helps induce a sense of relaxation and calm. There are numerous other components of food as well that have been proven to impact our mental health and wellbeing.

Food is meant to be both enjoyable and nourishing and even the most busy of individuals can find the time to prepare food at home with a little advance planning.  For some ideas on how to cook at home economically and efficiently, check out my earlier blog post “10 Keys to Feeding a Family on a Budget.”

Assistance provided by Allison van Camp.

Fast food restaurants provide a level of convenience that is hard for people to turn down.  In one year, on average, Americans will spend $110 billion dollars on fast food.  This convenience is one of the main reasons that the incidence of obesity in the United States has skyrocketed in the last 20 years.

Fast food meals are loaded with trans fat, saturated fat, sodium, and added sugar.  Some of them can contain over 100g of fat!  A majority of the time, almost all of the foods in restaurants have been processed in some fashion.

Below are 5 meals that have been shown to be the worst for your health:

1.       Chicken Carbonara Breadbowl Pasta (Domino’s)

• This pasta bowl contains around 1,400 calories and 56 g of fat, not to mention it packs in 2,200g of sodium.

2.     Big Breakfast with Biscuit, Hotcakes, Margarine, and Syrup (McDonald’s)

• This breakfast includes around 1,400 calories, 64.5 g of fat, and 49 g of sugar.  This meal is not an ideal way to get your body energized in the morning.

3.      Triple Whopper with Cheese Value Meal (Burger King)

• This value meal is responsible for over 2,000 calories, 104 g of fat, and 2,270 mg of sodium.

4.       Tuna Melt with Chips (Quizno’s)

• Many would think this sandwich is healthy, but it has 1,600 calories and a whopping 111 g of fat! The tuna drenched in mayonnaise is responsible for this load of fat.

5.       6-piece Chicken Strip Basket (Dairy Queen)

• DQ’s basket is loaded with nearly 1,400 calories, 57 g of fat, and 3,650 mg of sodium.  This amount of sodium is well-over the daily limit of normal consumption.

Definitely make it a point to steer away from these 5 meals when visiting a fast food establishment.  Also, look for foods that aren’t dripping in sauce and cheese.  For example, at a sub shop, ask for no mayo on your sandwich and save yourself a couple hundred calories.  If you make healthy choices when eating out at fast food restaurants, you can keep your body healthy and happy.

Assistance by Morgan Hoover

Salads have gotten a bad reputation over the years as being a “dieter’s only” food, but they’re an extremely flexible meal option that you can add almost anything to!  However, a lot of commercially prepared salads have a few calorie-traps to watch out for that can add unnecessary calories, fat, and sodium.  Now that you’ve read all about the 3 Pitfalls to Avoid with Salad Dressings, and have mastered healthier dressings, here are more ways to pump up the nutrition in your typical salads.  Try these easy swaps to ensure your lunch salad is packed full of nutritious gems to fuel you throughout the day.

1. Instead of BACON, choose LEAN PROTEIN. Choosing leaner protein options like pork tenderloin or grilled chicken allows you that extra protein without adding lots of  calories, sodium or fat.  Try grilling extra pork tenderloin, chicken or salmon on the weekend to use as salad toppings for your weekday lunches!

2. Instead of ICEBERG LETTUCE, choose SPINACH or LEAFY GREENS.  While iceberg lettuce is still a vegetable, you’re missing out on an opportunity to load up on nutrients to form a base for your salad.  Spinach and romaine lettuce are high in folate, vitamin A and vitamin K, and the nutritious powerhouse kale is high in fibre and calcium, among others.  Try swapping half of your iceberg lettuce with these leafy greens to get familiar with the other options available to you.

3. Instead of FULL-FAT CHEESE, choose GRATED HARD CHEESES.  Adding full-fat cubes of cheese can take a healthy salad to a not-so-healthy salad in an instant!  Using harder cheeses like Romano, Asiago or Parmesan provide the cheese in smaller amounts packed full of the flavor you desire.  Try grating a teaspoon or two of one of these cheeses to top your salad.

4. Instead of CROUTONS, choose CHOPPED NUTS.  Commercially-prepared croutons can be baked in tons of oil and added salt, and as such are giving you hidden calories along with their crunch.  If you’re looking to add some crunch to your salads, choosing chopped nuts like almonds gives you that crunch as well as extra protein, fiber, and even healthy fats!  Keeping serving sizes in mind, try adding about a tablespoon of nuts as a healthier crunchy topper.

5. Instead of LESS VEGGIES, choose MORE VEGGIES!  Some salads can have next-to-no vegetables besides the lettuce, and this is another one of those missed opportunities to add some nutrients!  Choosing a variety of colorful vegetables to use in your salads will not only increase your satiety, but also ensure that you’re getting valuable nutrients.  Try adding some unexpected ones like sliced beets or roasted sweet potatoes to your salads, along with usual favorites like bell peppers, celery, carrots, and zucchini.

What about you?  How do you pump up the nutrition in your salads?  I’d love to hear about your tips!

By Mitzi Dulan with research assistance from Megan Skinner

Eating out can be challenging since you don’t have complete control over how your foods are prepared and what ingredients are used but you can definitely learn to make smarter choices and special requests. Next time you’re on the go and making a rush for some quick eats, keep these tips in mind:

General Tips
•Go easy on the extra additives like soy sauce, extra salt, butter, and ketchup and mayo, which are high in calories and sodium.
•Avoid fried options and side items that can add tons of extra fat and calories sabotaging any weight loss efforts.
•Don’t hesitate to ask for special requests but BE VERY NICE! Ask that your veggies be steamed instead of prepared in oil and butter.
•Choose water for your drink order instead of soda or other sugary drinks.

Sushi
•Avoid: tempura-fried rolls; too much volume of rolls- instead choose sashimi style.
•Limit: spicy rolls, which have tons of sauces added that are likely mayonnaise-based; sides such as wasabi and pickled ginger; soy sauce (ask for the low-sodium option).
•Top picks: eel roll; avocado roll; salmon or tuna nigiri; appetizers like tuna tataki, miso soup, edamame, brown rice sushi whenever available.
Sushi Take Home Tip: with sushi just don’t go overboard with too many rolls and pieces which can lead to a very large meal.

Chinese Food
•Avoid: fried rice (most restaurants will swap it for plain rice if you ask); fried entrees; egg rolls; deep-fried dishes.
•Limit: soy sauces and duck sauces; dumplings.
•Top Picks: plain noodles with vegetables and peanut sauce; wonton soup and egg drop soup; brown steamed rice; stir-fried vegetables; ahi tuna dishes, Kung Pao shrimp.

Italian and Pizza Restaurants
•Avoid: fat-laden dipping sauces; extra cheese; thick-crust pies; sugary sides like cinnamon sticks.
•Limit: high-fat meat toppings such as bacon, pepperoni and sausage (try chicken instead).
•Top Picks: thin-crust pizzas with bbq chicken or vegetable toppings such as red peppers, onions and spinach; other toppings like pineapples.

Sub Sandwich Chains (Subway, Quizno’s)
•Avoid: extra cheeses; mayonnaise-based sauces; footlong options; white breads and wraps.
•Limit: side options like chips.
•Top Picks: six-inch options; whole-grain breads; healthy meats such as roast beef, turkey, chicken and lean ham; apples, water.

Mexican Restaurants
•Avoid: refried beans; steak chalupas.
•Limit: sour creams and cheese sauces; nachos; quesadillas; large portions of rice.
•Top Picks: black beans; grilled chicken fajitas, vegetable burritos; shrimp ensaladas.