Given our modern hectic life, it is difficult to imagine not eating on the run or consuming already prepared food. But is it safe? Are we causing harm to ourselves?
A recently published study has identified 10 foods and 7 nutrients associated with the development of coronary heart disease (CHD), diabetes, and stroke. 
Foods with the highest risk, which double our chances of these diseases include:
Highly processed meats, especially processed red meat
Sweetened beverages, like soda and juice
Nutrients with the highest risk:
Trans fats, including:
deep fried in partially hydrogenated oil food, mostly served in fast food restaurants
non-dairy creamers and margarine
frosting and shortening
shelf-stable cookies and cakes
biscuits, crackers and saltines
bisquick, waffle and pancake mixes
creamy frozen drinks, like Dairy Queen's Blizzards and shakes, Wendy's vanilla frosty cone, etc.
The good news is there are plenty of healthy foods that we should eat to prevent these dreaded diseases:
Vegetables, especially green leafy vegetables and cruciferous, at least 100 grams/day
Fruits, berries, at least 2 servings (100 grams)/day
Beans/legumes, at least 100 grams/day
Nuts and seeds, at least 1 serving (10-15)/day
Whole grains, 30-50 grams/day
Yogurt, kefir, at least 8 oz/day
Red meat, unprocessed, 100 grams/week
Fish/seafood, at least 3-4 servings (100 grams)/week
Polyunsaturated fats to replace carbs and saturated fats, up to 15% of daily energy
Seafood omega-3s, 250-500 mg/day
Dietary fiber, 40-50 grams/day
Potassium, 4.5 grams/day
In general, minimally processed, bioactive-rich food are associated with protective effects, and more processed food, like meats, sugar or artificially sweetened beverages are linked to harmful effects.
And do not forget to eat slowly and enjoy your food.
Another study showed that if you smile and savor your meal, you eat less. Smiling decreases the craving for food and we eat less. This was more noticeable in people with a high degree of emotional eating, and helped them not to overeat. 
For more information on healthy nutrition, please schedule an appointment with Dr. Koganski at 215-750-7000 or www.NewtownInternalMedicine.com
 Micha R , et al. Etiologic effects and optimal intakes of food and nutrients for risks of cardiovascular disease and diabetes: systematic review and meta-analyses from the Nutrition and Chronic Disease Expert Group. Plos One. 2017,12: e0175149.
 Schmidt J, et al. "Smile away your craving"- Facial feedback modulates cue-induced food cravings. https//doi.org/101016/j.appet.2017.05.037.