The Power Of Food Dilution

In our hectic lives, it’s easy to reach for convenient food when trying to balance our time.

Let’s face it, with work, commuting, family and community commitments and everything else that is going on in our lives, we don’t always have the time to make everything from scratch.

Convenience foods like boxed dinners can be a real time saver. However, most times they have added sugar, and sodium. Sometimes they can have a third to half of the recommended daily allowance of sodium per serving.

When I began trying to prepare meals, I stumbled upon a concept that I refer to a Food Dilution.

What is Food Dilution?

Simply, it’s enhancing a convenient food in a way that will dilute the sugar and sodium (and other non-desired preservatives), and create more servings to aid with preparing meals for down the road.

For an example, a box of spiral shaped macaroni and cheese creates 2 servings which ring in at 510 calories per serving, 38% of the recommended daily allowances of fat (23% of the recommended daily allowance of saturated fat), 56% of the recommended daily allowances of sodium, and 21% of the recommended daily allowance of carbohydrates.

Now, you can get a box of gemelli pasta, that creates 8 servings, with 200 calories per serving, 1% of the recommended daily allowance of fat (0% saturated fat), 0% of the recommended daily allowance of sodium, and 15% of the recommended daily allowance of carbohydrates.

Add the box of gemelli pasta to the spiral shaped macaroni and cheese, and you get 10 servings at only 262 calories each, and the recommended daily allowance of fat is reduced to 9% (5% of the recommended daily allowance of saturated fat), 12% of the recommended daily allowance of sodium, and 17% of the recommended daily allowance of carbohydrates.

With Food Dilution, you’ve cut 49% of the calories, 23% of the carbohydrates, 78% fat and 80% of sodium and saturated fats. Most importantly, you’ve created 10 individual sized servings to last through the week that can be quickly taken along with you to be ready when you are.

Joseph Alex Martin is a Copeland Center-certified Mental Health Recovery including Wellness Recovery Action Plan (WRAP) Advanced Level Co-Facilitator. Joseph began utilizing his own WRAP in 2008 following his certification as a Peer Support Specialist. Joseph was a Certified Peer Support Specialist in Pennsylvania for 9 1/2 years, and is now living in New Jersey and working in New York. In his role as a Certified Peer Support Specialist, Joseph supports the recovery of his peers in their plans to take action to recover wellness in their lives.