I should tell you that I've seen awful things done to food before serving it in restaurants, including some that were branded as fine dining establishments and insisted on employing flamboyantly gay hosts for reasons I fail to postulate, except to remind their diners of the more delicate aspects of fudge packing just right before their meal.
So I scaled down on eating out a while ago; plus, you can hardly find a convenient place that serves proper meals with the right portions of fibers, proteins AND micronutrients. Even in a city like LA or London, or should I say especially in cities like LA and London?--inexpensive fats and carbs are more appealing to the inferior and less refined palates. And yes, with the past statement I implied discriminatingly binary prejudice in matters of food. What's the big deal?
So if you haven't considered this in the past, now is the best time to start lugging it like your prehistoric ancestors did.
Only few simple, seemingly trivial tools are required: Back pack/shoulder bag with decent capacity; microwavable containers of various sizes and shapes (glass or plastic); BPA-free bottle for milk, juice, or vodka if you're Russian; and ziplock bags.
A microwave and a fridge at home AND at work are also essential to your dietary logistic operations.
One should never stray from base for more than 2 hours without carrying food with them. Practical choices include but are not limited to: mixed nuts and seeds, leafy greens, fruits (peeled kiwi, banana, pears...etc), dairy, and, if you're going out for more than few hours, I'd even recommend boiled eggs, grilled chicken breast or seared tuna.
Forget the age-old food pyramid we learned back in school with grains at the bottom, carbs and fibers aren't limited to grains.
Eat every 2-3 hours a small meal of about 200-400 calories depending on your overall daily caloric expenditure. And make EACH meal complete with sources of fibers, proteins, good carbohydrates and healthy fats. Example composition of a meal: %25-35 carbs, %40-60 proteins, %25-35 fats
Carbs: are the most commonly available macronutrient. Avoid getting yours from candy, white bread and pastas which are all low in fiber. Go for multi- or sprouted-grain if available (sure I miss my sprouts) or hit the fruit section--lots of starch there.
Fats: are not all evil. The human body needs a variety of fats to assist in neural and brain functions, muscle regeneration and an overall healthy physiology. Use olive oil for cooking, eat your egg yolks (SHUT UP PANSIES!) and ensure a proper intake of omega-3 and omega-6. ladies out there, that's how you get that youthful, sexy skin.
Fibers: soluble and insoluble. Grains, beans, seeds and nuts, leafy greens and fruits and vegetables all contain plenty of necessary fibers. Consistent lack of fiber causes hemorrhoids. Like the age-old question about wearing a pink polo, it IS manly to eat fruits and green stuff. They save your ass. Literally!
Only %25-35 of a piece of white meat is protein, often less. some cuts of red meats are slightly better, but the remainder of their content is rather worthless. However, a man's capacity to consume other animals' muscles is used to advertise his falsely inflated sense of virility, so that's at least on good thing about meat.
no, but seriously, wanna kick-ass protein? Eggs, eggs, eggs!! Unless you're willing to eat insects and desert bugs; their bodies are composed of up to %85 digestible protein. Thank me later.
None of this is written in stone. Just do your best. Even professional athletes who are masters of wellness treat themselves to a greasy burger or a vat of ice cream every few weeks, as long as they know they're going to burn it.
Keep moving and exercise daily. Crank up the intensity two or three times a week and push your limits. We don't stop playing because we grow old; we grow old because we stop playing. and you'll never grow old.
Now, I must excuse myself. Time to go to bed. *lecherously eyeing a bag of spinach and raisins*