Instant foods are convenient, especially for busy students without access to a full kitchen. Many instant foods make it easy to prepare just one or two servings, so you don't wind up with tons of leftovers (or end up eating WAY more than you really wanted!). But is oatmeal that comes in a packet and cooks in one minute as nutritious as the stuff you stir on the stovetop? Is the nutritional value of the food you eat proportional to the time it takes to prepare it?
Instant foods in general have many additives, such as sugar and sodium. But instant foods are sometimes actually better nutritional choices than the classic versions. Take a look at these five examples and see for yourself.
1. Instant brown rice (10 minutes) vs. long-grain brown rice (50 minutes)
Traditional brown rice may not be the best thing to make when you're really hungry, since you've got to wait almost an hour for it to finish cooking. On the other hand, rice connoisseurs will tell you that traditionally prepared brown rice is fluffier and less sticky than instant brown rice. Nutritionally, the two are almost identical - except when it comes to fiber. A half-cup serving of instant brown rice provides about the same calories, fat and protein as the classic version, but just half the fiber.
The Verdict: Traditional long-grain brown rice. It's hard to argue with more fiber and better texture. But even the classic long-grain brown rice doesn't have tons of fiber, so add veggies to give it a boost.
2. Microwave popcorn (3-4 minutes) vs. stovetop popcorn (6-8 minutes)
Who knows if it's the crunch, the flavor or the smell, but popcorn is definitely necessary for those late night study sessions and movie nights. Making popcorn the traditional way, on the stovetop, requires oil - and lots of it. If you like to add butter and salt to your crunchy treat, this snack can easily pack more calories, fat and sodium than an entire meal! Microwave popcorn can contain gobs of fat, sodium and calories, too. Fortunately there are tons of great tasting, low-fat varieties out there (even Kettle Corn) to help ease those study cravings.
The Verdict: Low-fat microwave popcorn. All major brands offer varieties with the flavor of the buttery stovetop stuff but with much less fat and calories. Orville Redenbacher's even offers mini bags of their Smart Pop popcorn, with exactly enough for one person.
3. Instant oatmeal (1.5 minutes) vs. slow-cooked oats (5 minutes)
The strange thing about those little packets of flavored instant oatmeal is that they contain about 1/3 as much oatmeal as a serving of regular slow-cooked oats, yet they have the same number of calories and less fiber. This is because flavored instant oatmeal has lots of added sugar.
The Verdict: Slow-cooked oats - the ones in the big cardboard cylinder. The traditional version of this breakfast classic has more fiber and protein - and less sodium and sugar - than the flavored instant kinds. Add fruit and skim milk for a hearty breakfast that will keep you going all morning. If you absolutely cannot spare the time for slow-cooked oats, go for the plain variety. Nutritionally, it's pretty close to the slow-cooked stuff.
4. Canned fruit vs. fresh fruit
It's easy to see and feel the
textural differences between fresh and canned fruit - but there also are nutritional differences. Fruit that is canned in "heavy syrup" is much higher in calories and sugar than fresh fruit. Canned fruit in its own juice is a better choice than the stuff in sugary syrup, but it still falls short of fresh fruit in the fiber department.
The Verdict: Fresh fruit. It's lower in calories, has more fiber and can easily be toted to class for a snack.
5. Frozen whole-grain waffles (2 minutes) vs. homemade whole-grain waffles (20-30+ minutes)
Making homemade waffles can be quite a process, and you have to own a waffle maker, too. In order to make waffles that turn out golden and fluffy - and don't stick to the waffle maker - a considerable amount of butter or oil needs to go into the batter. If you want to make your waffles using whole-wheat flour, they can turn out a bit on the dense side. (OK, sometimes they're like hockey pucks.) Many frozen whole-grain versions, like Kellogg's, Kashi or Van's, have only 70 to 100 calories per waffle, are low in fat, and high in fiber. And there's nothing puck-like about them!
The Verdict: Frozen whole-grain waffles. Top a toasted waffle with yogurt and fruit and you've got a hearty, healthy and easy breakfast in less than five minutes.
