Everyday 25% of Americans eat fast food. Lack of time is the major reason why many people give up eating right. The conundrum is that a good diet will help you withstand stress better. So is it possible to balance convenience with nutrition? Generally fast food meals are higher in calories, sodium and fat and often lack important vitamins and minerals. Restaurant foods also tend to include too much fat, salt, or sugar and portions are always larger than normal.
The good news is that many restaurants, fast food and sit-down, are adding healthier menu options due to consumer demand. Until recently french fries were the only vegetable option at many fast food restaurants. By most standards that was quite a stretch. Now fast food places and restaurants offer nutritional information about their food offerings. You can even visit their websites ahead of time to determine what your choices are.
When choosing your fast food meal pay attention to the high caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes just removing the condiments makes it a healthier choice. If you must have the condiments look for low calorie, fat-free dressings and get them on the side. As an example, Newman’s Own Ranch Dressing contains 170 calories and 15 grams of fat per serving. Newman’s Own Low Fat Balsamic Vinaigrette has 40 calories and 3 grams of fat. Here is a list of the LEAST healthy fast food choices:
Butter
Mayonnaise
Cheese sauce
Most “special sauce”
Tartar sauce
Sour cream
Gravy
Guacamole
When it’s time to choose your main entrée try to avoid the following MODERATELY unhealthy choices:
Chicken nuggets
Croissant breakfast sandwiches
Fried fish or chicken sandwiches
Fried chicken
Large and jumbo-sized fries
Onion rings
Now for some HEALTHY fast food choices:
Grilled chicken or fish sandwiches (a Jody Victor suggestion)
Whole wheat rolls
Fruit or fruit and yogurt
Baked potato (watch those sides!)
Salad with low-fat or fat-free dressing on the side
Single hamburger patty
Low-fat deli sandwiches on wheat or pita (watch those sides!)
Wraps on whole wheat tortillas, no dressing
Fat-free or low-fat milk or water ( a Jody Victor suggestion)
Important things to remember when ordering fast food for your children:
Soda/Pop is highly caloric (32-ouncer has 310 calories)
Avoid chicken nuggets (sorry imposters of chicken)
Skip the fries (consider taking along carrots, grapes, etc. instead)
Order the kids’ meal with substitutions (most places will substitute milk or water for the soda)
Sit-down restaurants also offer the same choices between healthy and not-so-healthy foods. Restaurant patrons tend to believe they are eating healthier because the act of gathering around the table with the family feels healthier. Here are a few simple rules to keep in mind while dining out:
Avoid buffets (all-you-can-eat promotes overeating)
Stick to the light menu. (baked, broiled, roasted, poached or steamed instead of fried)
Don’t be afraid to special order (no sauce or sauce on the side, cooked in oil instead of butter)
Watch portion sizes (restaurant portions are 2-3 times larger than normal, order a la carte)
Share (reduces portion size and increases variety)
Remember the big picture (if planning to eat out later cut back earlier meals in the day)
In the quest for healthier eating while on the run, people will slip up. If you overeat or choose less healthy foods because they sound good, you’re stressed, or you just feel like it, don’t give up. Healthy eating is a lifelong goal. If one meal isn’t healthy, make sure the next one is. Eventually it will be second nature to you.
All the Best!