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McDonald’s, Sonic, Dairy Queen, In and
Out Burgers, Taco Bell, Burger King…all are familiar icons
in today’s fast-paced, get it done yesterday world! And if
you are trying to watch your weight and/or your health, then
trying to get a fast food menu to coincide with your busy
schedule and keep the calories down doesn’t work very well!
And even for the most conscientious of
us, most of us end up eating at a fast food restaurant from
time to time. Ok, so you end up at a fast food restaurant.
Fortunately, a number of them are starting to add healthier
choices to their menus making it easier. What are some of
the best options you have to keeping the calorie and fat
content down?
- Take your food home
– Research has shown that people usually
consume more food when they are not eating at their own
kitchen tables. When you take fast food home, you also
have the option of providing a healthier side dish such
as fruit or vegetables.
- Avoid buffets –
All-you-can-eat buffets promote overeating. If the
temptation isn't in front of you, you are less likely to
overindulge.
- Stick to the light menu /
Make careful menu selections – Fast food
restaurants now offer a wider range of healthy choices
and most will provide nutritional information on all of
their offerings by request. Main courses which have been
baked, broiled, roasted, poached or steamed will be
healthier than anything fried. Salads with plenty of
fresh fruits and vegetables and lighter dressings will
be better than salads with croutons, cheeses, meats and
heavy dressings.
- Don't be afraid to special
order – Most restaurants have plenty of things
that are good for you, but they are served in heavy
sauces. Ask for your vegetables and main dishes to be
served without the sauces. Ask if things are fried or
cooked in oil or butter – if they are, see if you can
order them in a more healthy way. Many restaurants, even
fast food restaurants are happy to accommodate your
requests.
- Watch portion size
– At a typical restaurant, a single serving provides
enough calories for at least two meals. Portion sizes at
restaurants are usually double or triple what a person
would normally eat so it is important to keep that in
mind when ordering and eating. If you can't order
smaller portions, it is a good rule of thumb to leave at
least one-third to one-half of the meal on your plate.
Or, separate your meal before you start eating so that
you create a distinction between what you are going to
eat in the restaurant and what you want to take home.
- Share – Sharing
entrees, appetizers and desserts with dining partners is
a great idea. It allows you to sample something that you
really want to have while also helping avoid the
temptation to overindulge.
- Order sauce and dressing
on the side – If you ask for sauces and
dressings on the side, you can control the amount that
you eat. Often you can use less than is normally used
and still enjoy the same taste.
- Plan ahead –
Think of eating out in the context of your whole diet.
If it is a special occasion and you know you want to
order your favorite meal at a nice restaurant, cut back
on your earlier meals that day.
The most
important thing to remember when eating out is to think of
it as part of your overall healthy eating plan. Try to order
wisely and if portions or big or the food is rich, consider
taking some of it home for a meal the next day.
Cheat Sheet Guide for
Picking Out Food in Restaurants:
In
general, you should select foods which are:
- Steamed
- Garden fresh
- Broiled
- Baked
- Roasted
- Poached
- Lightly
sauteed or stir-fried
“Healthier” Fast Food choices
- Grilled chicken or fish sandwich
- Whole wheat rolls
- Fruit or fruit and yogurt
- Baked potato (with vegetables
instead of cheese, butter or sour cream)
- Salad with dressing on the side or
fat free salad dressing
- Single hamburger (regular or
children's size)
- Low fat deli sandwiches on wheat
bread or on pita bread
- Wraps on whole wheat tortillas
(without dressing)
- Fat free / low fat milk or water
- Stick to non-fat versions of
condiments and dressings
LESS “Healthier” Fast Food Choices
- Cheese sauce
- Most “special sauce”
- Tartar sauce
- Sour cream
- Gravy
- Guacamole
- Drinks that include any kind of
sugar or alcohol
- Creamed soups (stick to broth
versions)
Really Bad Fast Food Choices
- Chicken nuggets
- Croissant breakfast sandwiches
and/or pastries
- Fried Fish or fried chicken
sandwiches
- Fried Chicken
- Large and jumbo-sized French fries
- Onion rings
Things to
consider:
- How often do you eat fast food?
- What kinds of choices are you
making?
- What are some better choices for
the above that you have listed?
- What are ways you can plan ahead?
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