Final!


 * Bringing Meals to the Next Level: What Personal Modifications can be Made to overcome Overcome America’s Most Prominent and Harmful Industry. **


 * Undeniably, obesity and the struggle to find healthy food for low-income families has been a difficulty for the United States for years. This struggle in finding foods that are both reasonably priced and ones which are palatable provides an intimidating challenge for people leading busy lives to balance their diet around these two needs. It is easier said than done to simply change one’s diet and daily habits, for; meals provide us with a sense of routine and of comfort throughout the day. That said, the way to live a nutritiously healthier life doesn’t depend on the large differences made once in a while, but smaller changes made over time that combine into a healthier self. Through the knowledge gleaned from research, daily observations, and experimentations, it is fair to say that by knowing the necessities nutritional requirements of the human body and being aware of the influence of the industry, it is possible to find tasty, cheap substitutions for certain cravings. **
 * Knowing what is good for you is not enough, though. Busy people do not have time for more time time-consuming preparation of food – which begs another question – when did people set these priorities? When did a successful body and mind become secondary to the success that allows you to purchase nicer clothes? Smart scheduling choices, however, can be the end of this dilemma. When taking diet into one’s own hands, it is more than a new meal plan, but a new lifestyle. Through a collection of tips and personal choices one can make the transition to new habits smooth, painless, and self-fulfilling. **
 * Firstly, it is important to understand how Americans reached this unprecedented era of fast food. Although TV-dinners brought forth a national trademark and a world-wide image of American family bonding, it was also the marking of a future of our daily norms. Fast food has not existed since the beginning of time, and its revolution seems to have caught up with our culture rather rapidly. Originally, frozen foods were more expensive than the average supermarket foods. With the arrival of the refrigeration, freezers became more common, taking the form of cold-storage warehouses and freezers at home. This triggered a huge increase in suburban supermarket mass mass-made consumption, and the business took off. What was originally targeted to suburban housewives soon found an even larger market with African Americans, teenagers, working women, and other “untapped markets” (Hamilton). **
 * In 1949, the president of National Wholesale Frozen Food claimed that frozen food was not as popular because “the masses have not become acquainted with frozen foods. Because our production and distribution costs we’ve mostly been appealing to people with higher incomes.” (36, Hamilton). **
 * The irony of this evolution is not only that fast-food was originally targeted for families, an audience whom we now discourage from eating freezer-foods (because of their its lack of nutrition), but also that its original investments marketing was directed at higher income families. Who had expected this turn of events? Part of the appeal of frozen-foods is that it is reasonably priced. Progression in this popularity is clearly demonstrated. By 1951, for example, Minute Maid was the most successful frozen-food company, which had a profit of $29,474,000. In 2009, Minute Maid’s profit has risen to over 4.7 billion dollars. In the meantime, at as no surprise, America’s independent farmsteads have been reduced by half (Alice). **
 * Knowing the predicted preparation time for each form of food not only comes in handy while preparing a dish, but is helpful to be also on a busy day being time-efficient on a busy day. Letting food stew or defrost while running errands is a simple solution to these problems. Choosing one time-consuming dish to influence the rest of your preparations is also a good strategy. While one dish is in the process, modifications and embellishments can be added prepared, requiring no additional time commitments than what has been dedicated. Sautéed onions, for example, take a while to cook completely. I discovered that while leaving those to cook, or by allowing something to bake, I could focus my time on other smaller additions, as opposed to having many quick things cook at once resulting in stress. Stressful cooking is another reason people avoid the kitchen and preparing food at home, which is partially why so many cookbooks have been developed (Rozin). **
 * Cookbooks have been a product and resource for avid cooking fans for ages, providing recipes and appropriate cooking challenges (Hamilton). Despite the assumptions that these would fulfill these intentions of an easier diet, many of them fail to provide busy families and students with practical and realistic adaptations needed in this modern age. According to Michael Ruhlman, a cook and popular blogger, a successful cookbook is one which encourages people to get up and cook for themselves, and has something to contribute. It is not dependent on the number of copies sold (although that is a factor), but by its influence on cooks and recipes, and “the impact [it has] made” (Ruhlman). This statement was especially powerful, and I realized that no cookbook or collection of recipes made for urban families is going to revolutionize the way they cook and appreciate the nutritional value of what they eat. Perhaps helping them understand why and how they could change these habits will translate into their attitude towards fast food, their concern for their body, and serve as a trigger for a different lifestyle. That is the purpose behind all pieces of advice gleaned shared from my cooking. **
 * This balance is possible, and can be created by dedicating time to finding produce which satisfies people’s basic nutritional needs, complementary flavors, with prices and portions which are realistic for a 21st-century families in urban cities. The average American family of four spends around $342 a week on groceries (Hamilton). With all the food products readily available, this is not surprising and can be assumed that many families spend well over that amount. With inflation as a factor, food prices are bound to increase and with that so is people’s hesitancy in spending money on something so “temporary” such as food (Logue). However, this seemingly temporary enjoyment has some of the most influential long-term effects on our environment and our bodies. **
 * In taking care of our body and controlling diet, it is important to acknowledge the four primary food groups and incorporate fruit, vegetables, starch, dairy products, and meats (Rozin). Fulfilling the daily diet with all the necessary vitamins (Lappe, Rozin, Logue) is the key to creating a healthy filling dish. Each combinations of vitamins and minerals has a specific purpose for the human body, a factor many seem to forget while preparing meals. Vitamin A, for example, can be found in liver, carrots, blueberries, leafy greens, and yellow fruits. This is a source for good eyesight (especially rod enhancement) and growth. They are digested by fatty acids, another perk for the consumption. This list continues with varieties of Vitamin B (good for nerve problems, superficial hygiene, and absorption of proteins), Vitamin C (improves immune system), Vitamin D (strengthens bones and teeth), Vitamin E (improves immune systems), and minerals such as iron, calcium, magnesium, and zinc (Worden). These are all important influences on the human body, whose absence or concentration can be more harmful than the average person realizes. It is therefore imperative to ensure that one’s diet includes sources that provide for a healthy balance (Bowden) . **


 * In my cooking I have found multiple ways to ensure the balance within a well-priced meal. One combination included stuffing sweet potatoes with seasoned spinach, melting a layer or two of cheese over it, and using the rest of the potato as a mashed side for anytime. This meal includes a starch, a vegetable, and a source of protein. The usage of three potatoes, a bag of frozen spinach and some slices of cheese was enough to feed three people, and cost no more than $3 each. Another example includes a scrambled egg with cheese, canned mushrooms, and onions with a side of celery as a quick dish before heading out, requiring no more than 5 minutes. **


 * Movies such as “Food, Inc”, “Fast Food Nation”, and “Supersize me Me” have shone a light on the horrors of the American fast food industry, and have been statistically proven to have having an impact on their viewers. Most people’s reaction after seeing one of these films goes along the lines of “That was so horrible, I’m never eating meat again” or “That’s it, I’m becoming vegetarian”. This mindset lasts for a few weeks, perhaps, but quickly diminishes as we find ourselves back ordering a delicious, juicy hamburger. Although these films are very educational, they fail to provide their audience with alternatives to the food they must relinquish; that is the individual’s responsibility. From that point on, the tips I’ve found through cooking are extremely helpful, since this has been a personal struggle. The thought of leading a healthier life and simultaneously improving the state of the environment is morally appealing, and many people try to accomplish this feat. **
 * After a while, though, thinking about food begins requiring too much effort, and people return to their old habits (Logue). What I have found, and the purpose behind sharing this information, is to show that finding alternatives or better scheduling does not have to take as much effort as feared. People are also hesitant to begin this process, not wanting to “give up their meat” (Lappe). I assure you that that is not necessary. Steak remains to be one of my favorite foods, and I indulge in chicken and hamburgers pretty frequently. When going eating out the options remain minimal depending on what your craving is, but not only can this craving be fixed by going home and making something quick and easy, but it can be moderated with different ingredients. Want a hamburger? Have a hamburger! Defrost some meat, while simultaneously microwaving a potato or throwing together some veggies, ; by the time those are ready, the meat has been defrosted and you can throw it on the pan to be ready within minutes. Choosing starch and/or a veggie with some nuts is tasty enough, and filling so you can use less meat (save it for later!) Neither cravings no time constraints should prevent anybody from treating their body well. **
 * Even though one would have expected the number of meat consumers to decrease as a result of having watched the these above mentioned documentaries, McDonalds still maintains holds 12,804 restaurants across the country (NationMaster). An afternoon was spent at the joint on California Street, Newton, between 1:15 to 2:20. Walking in, there were 6 individuals seated, and two families of 3. In the drive-through, 6 cars lined up, and from then on the recording continued. In that hour alone, there drove by twenty-one cars, two supply trucks, and 42 walk-in customers, of them 4 families. These notes are not surprising, since there must be a reason these places stay in business. What I found most upsetting was the number of employees. In one hour, McDonald’s provides jobs for 12 workers. How can we argue with that, especially when jobs are in such demand? Yes, of course this work can be put towards a better cause, but the world is not changing. McDonald’s will continue to hold many customers and employees; yet the way we adapt and ensure it not becoming the status quo is by maintaining McDonald’s in moderation. Radical thought might seem like the best option in moving forward, but having seen the efforts exerted by publishers, producers, and other corporations, the reality will not change ( Lappe, Logue, Proto Magazine). Therefore, the best way to make sure things do not get any worse, is by enforcing self-control and education, two points which I’ve focused on throughout the process. **


 * This past year I was fortunate enough to travel to Nicaragua and live with the locals for two weeks. I used that opportunity with the project in mind, and found that their strict diet of three meals a day, rice and beans with one modification was surprisingly satisfying; providing enough energy for a long day, and keeping you full until the next scheduled meal. **
 * Central America, in general, has what Americans might consider an unusual diet because of their financial limitations. However, this diet can and should be adapted by more the American culture since its healthy and tasty routine is not as time consuming or expensive. According to the Hispanic Nutrition, Foodways, and Health article by Diva Sanjur, there is a logical reason why many Central American countries such as Guatemala, Nicaragua, El Salvador, Honduras, Belize and Costa Rica share qualities in their diet. Aside from agricultural reason, finances and tradition help determine of the region’s diet. The staple diet of the region—corn and beans, occasionally supplemented with meat, dairy products, and local fruit and vegetables—is nutritionally complete and well suited to a healthful lifestyle and providing one with the necessary amount of complex proteins. However, when when animal products are included, there has been a tendency to choose high-fat products such as sausage and fried pork rinds (chicharron). The preference for fried foods also contributes to high intakes of saturated fat among subsets of the population (Sanjur). **
 * In addition, The U.S.- Mexican border has had a surprisingly strong effect on the diet of Central Americans. Both cultures (American and Latin) have contributed to the other in the food industry; Mexican food such as tacos, burritos, and enchiladas are incredibly popular throughout the U.S. and have contributed substantially to the food economy. Central America’s economy allows for few indulgences and therefore their imported food largely consists of fast food.… American fast food. Unhealthy food which indirectly causes another concern for struggling countries. Countries like Nicaragua, as is, have so many concerns to handle; a higher rate of mortality because of malnutrition should not be another (Sanjur). Lack of education and resources in the south is a large reason for this continuous unfair exchange of food supply. Students in America, thankfully, are fortunate enough to be educated about the food they intake and make the conscious decision to adapt. Why, then, with all the resources available, do people continue to support this industry? The appeal of fast-food is difficult to dismiss, but only by noticing the appeal, and understanding why it is so, can we effectively treat ourselves better. **
 * Only by being aware of their desires and the reason behind our cravings will consumers be consciously aware of the dietary decisions they make, and therefore not fall into the trap placed by corporations and mass media (Logue). What this means is that when arriving at any point of uncertainty regarding food, (or any question for that matter), it is important to ask “why?”. “Why do you want the brightly colored box over the other? (Logue) Why is it necessary to buy something just because it is on sale?” Many times catching oneself doesn’t fix a craving - in those cases, life goes on. But it is an improvement from any beginning state. **
 * It is simple to see the standards children are raised with when simply going out to eat. Mothers casually buy their children high sugar, caffeinated, and obscenely large portions of drinks. I was shocked to see a mother of three girls in Starbucks treat each to a large frappuccino, loaded with caffeine, sugar, and ice - a drink which costs $6 each. Not only does this set a horrible example for what the child considers is part of a normal diet, but it teaches them to invest their money into products that are overpriced and unhealthy for them. Sweets are fine and good, but moderation and appreciation for the human body must be taught at a young age in order to maintain health at a later age, and to enjoy the dessert; not have it become a routine meal. I am not perfect, and I’ll admit to enjoy a sweet drink as much as the next person. This is at 18 years old, when I have had to pay for each drink myself, and know exactly what is in it. Knowing this, I tend to share the portion, dilute it, or ask for some kind of modification if I know there is an unnecessary ingredient. **
 * It is also this sort of development of higher tolerance for sweetness that has caused for the evolution of the junk food industry, where candy is made of increasingly more and more artificial ingredients. For people who grew up on older sweets, it’s difficult to enjoy today’s candy, since all of the lollipops and Starbursts are too sweet for the developed taste buds. I can hardly imagine how older generations might feel (Rozin). **
 * This quickly reminded me of the Pixar animation "Wall-E", where people became obese without even noticing any change. I feel this is where America is headed, especially after having worked that evening, and served a 13 year-old boy a four four-scoop dish of ice cream, which included fudge, caramel, whipped cream and chocolate bits for him to finish alone, and his mother said nothing. We must be more aware of the direction we're headed. However, healthier options do not necessarily mean higher cost or sacrificing the good taste. In controlling their diets consumers will not only improve their health, but simultaneously improve the environment, which the food industry so strongly affects (Pollan). **
 * With the agricultural advances made in the past decades, it is possible to procure any product at any point in the year (Bowden). Consideration and careful selection of the brands people choose to support greatly affects the quality of the food; cheap food and healthy food are not mutually exclusive, so it is encouraged to purchase legumes and other organics during their season, to ensure best purchase time and least genetically altered food (Lappe). **
 * With a young audience in mind, the best way to share the information gleaned from my what I have learned would be in a collection of tips and recommendations. College students do not tend to make a full dinners for themselves nightly, but when they do, they want it to be tasty, fast, reasonably priced, and healthy. Some examples include thickening any sauce or dressing with corn starch as opposed to flour, which produces the same result using half the calories. Other recommendations include such as using the legume, stem, and skin of any vegetable. This reduces, waste, creates for far more dishes, and includes parts which are undoubtedly good for you. When using broccoli, for example, I cut off the head and steamed it - using it for one dish, while I diced the stem which people usually discard, and combined it with other vegetables and cottage cheese to create a small salad. Using one fresh vegetable and mixing it with another canned or frozen vegetable reduces cost, ensures always having something to eat, and is still nutritiously valuable. These, multiple other tips, and a list of ingredients that one should always keep at home will make for an easy, enjoyable, realistic, and fun way to keep healthy, without losing our grasp on what’s important. **
 * As much as I can encourage adults to change their purchasing habits, the real targeted audience is young adults, who will be having children in the next decade or so, and need to be aware of the seemingly and deceivingly harmless, but deceptive food environment around us, and to raise children with a health health-conscious mindset. In making preparing food, there is constantly a struggle in coming up with original recipes to keep yourself interested, make sure the food is healthful, and not require an obscenely long preparation time. These tips are appropriate for everybody, and whether one chooses to use them or not in preparing more of the food they eat, the best thing they people can do for themselves and for others, is to continue to be aware of the food choices they make, and taking care of their bodies through proper and adequate exercise programs. **


 * Bibliography: **
 * ** Bowden, Jonny. The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Gloucester, Mass.: Fair Winds Press, 2007. Print.  **
 * ** "Central American and Mexican Diet."Diet and Weight Loss - Diet.com. N.p., n.d. Web. 11 May 2012. < http://diet.com/g/central-american-and-mexican-diet>.  **
 * ** Hamilton, Shane. "JSTOR: The Business History Review, Vol. 77, No. 1 (Spring, 2003), pp. 33-60." JSTOR: An Error Occurred Setting Your User Cookie. N.p., n.d. Web. 11 May 2012. .  **
 * ** Lappé, Frances Moore. Diet for a small planet. 20th anniversary ed. New York: Ballantine Books, 1991. Print.  **
 * ** "McDonalds restaurants statistics - countries compared - NationMaster."NationMaster - World Statistics, Country Comparisons. N.p., n.d. Web. 11 May 2012. .  **
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 * ** Rozin, Elisabeth. The flavor-principle cookbook. New York: Hawthorn Books, 1973. Print.  **
 * ** Ruhlman, Michael. "Writing a Cookbook | Michael Ruhlman."Michael Ruhlman - Translating the Chefâs Craft for Every Kitchen kitchen. N.p., n.d. Web. 11 May 2012. .  **
 * ** Worden, Jeni. "Vitamins and minerals – what do they do?." NetDoctor.co.uk - The UK's leading independent health website. N.p., n.d. Web. 11 May 2012. <http://www.netdoctor.co.uk/health_ad  **