Monday, January 10, 2011

Making Fast Food a Little Healthier

Fast food is part of our culture and is not going away anytime soon. If you are unable to steer clear of it, do your best to make a healthy choice! 

BE PREPARED! Remember your overall goals! Fast food and dieting don’t exactly go hand in hand but by being prepared, not being afraid to special order, and planning a little bit you can make eating at a fast food restaurant healthier.

 Tips when going out to eat!

  • Limit the extras – no high calorie sauces such as mayo or BBQ sauce.

  • Stay away from liquid calories. Water please!

  • Get the grilled option. Stay away from fried foods!

  • Go skinless. Take off any skin that may be on your turkey or chicken

 Convenient store

  • Water

  •  Fresh fruit        

  •  String cheese

  •  Yogurt

  •  Beef jerky

  • Protein bar or Granola bar (Cliff bar, Luna bar, Nature Valley, protein bar of choice)

  • Nuts (single serving)      


  • Garden Sensation Salads- limit dressing, chose low fat, low calories or top with chili for a taco salad and a little extra protein!

  • Grilled chicken sandwich

  • Chili with potato – low fat sour cream if any

  • Limit extra cheese and mayo on hamburgers    

Taco Bell

  • Fresco style tacos and burritos

  • Chicken soft tacos

  •  Chicken burrito

  •   Bean burrito

  •   Taco salad, but don’t eat the shell!

* beware of sour cream, cheese, and guacamole. These are all high calories extras. Use sparingly. Don’t be afraid to special order.

Mc Donald’s

  • Chicken McGrill, no mayo!

  • Side salad- Light on the dressing. Choose low fat vinaigrette.

  • Grilled chicken salad- Light on the dressing. Choose low fat vinaigrette

  • Egg McMuffin

  • Fruit and yogurt parfait (very high in carbs, beware if diabetic)         


  • Choose lean meats (chicken, turkey, ham, roast beef)

  • Pile on the veggies

  • Light on the sauces- choose low calorie sauces such as mustard, light mayo, or vinegar.

  • Ask for no cheese- you usually cant even taste it on the sandwich and this will save you at least 100 calories.

  • Choose whole grain breads


  • Ask for thin crust

  •  Limit appetizers such as breadsticks or wings

  • Load on the veggies

  • Choose lean meats like Canadian bacon or chicken

  • Have a side salad instead of going back for a second helping of pizza.

NOTICE: All chain restaurants have their menus and nutrition facts online! Review them before going out to eat so you know exactly what you are getting!

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