I don't think they are really telling me if I bake a delicious cake I can eat it all, eh? But everyone interprets things differently!
Today, I want to talk about some healthy eating habits that I think everyone should at least try!
We live in an age FULL of fast food! The faster, the better! But then again, the faster, the more UNhealthy! Yes, you can get a salad or a grilled sandwich from most all of these fast food joints, but is that REALLY a healthier option? To be honest, even the salad meals at most fast food joints are just as unhealthy as that greasy burger that you wanted!
Fast Food Nutrition Chart
Above is the link to the fast food nutrition comparison chart. You are going to be surprised at how "healthy" those "lo-carb" foods are! Might as well have ordered the double cheese burger instead of the dry grilled chicken on hard bread right?!
Well, now that we know all the nutrition that is NOT in fast food, let's see if we can make some guidelines to follow, or at least think about, when we go out for that quick meal!
Luckily for us, most fast food restaurants now print the nutritional facts on the container of each meals but, come on now, who REALLY reads that stuff?
We all love burgers! A nice juicy hamburger with fries and maybe even a shake?! Hungry aren't you? Lets think about when you order fast food. What do you order? A number 10, LARGE SWEET tea (usually soda for most), LARGE fries. This one meal probably has enough calories to last you a whole day! And enough fat to make you RUN from the scale!
Here are some tips that I found have worked for me when eating fast food, but still trying to stay healthy.
First off, you CAN'T eat fast food on a regular basis! Plain and simple! Yes, it is tasty, but do a little research on what is IN the food you are eating and I promise you are going to change your mind about some menu items you THOUGHT you loved! Make it a treat! Try to limit yourself to once a week at first if you are a heavy fast food eater. Knowing that you only have ONE day that you can "splurge" will help you get out of the groove of only eating fast food.
One thing most people don't think of is their drink. A regular size cup full of soda packs a whole lot of sugar and calories! Try drinking water with your meal! Just changing to water can save a lot of calories AND water will help your body better digest the food! If you REALLY feel like you need a soda, go diet! Also, try drinking 8oz of water before you order your meal, this will give your stomach a little less room and I have found it makes me eat LESS of whatever I order.
Make careful menu choices! Be sure to read the description of each meal. Dishes that are deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, alfredo, au gratin, or in cream sauce are usually higher in calories, unhealthy fats, or sodium. Try to order items with more vegetables and something with leaner meats. If you don't like a lot of veggies, find a veggie you are really fond of and order extra of this vegetable. The nutrients in the veggies will fill you up and make you eat less of the "bad stuff".
Specialize your order! Most all fast food menu item are unhealthy, but they offer the chance to change your order, so TAKE IT! Ask for your vegetables and main dishes to be served without sauce, or sauce on the side. Ask for olive oil and vinegar for your salad or order the dressing on the side and spoon only a small amount on at a time, or you can dip it! If your food is fried or cooked in oil or butter, ask to have it broiled or steamed. Also, "undress" your food. When choosing items, be aware of calorie and fat backed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. Use packets of ketchup or mustard and add it yourself to control how much is put on your sandwich. Just these little changes drop the calorie and fat intake more that you realize!
Eat mindfully! Pay attention to what you eat and savor each bite. Make sure to chew your food more thoroughly instead of scarfing it down quickly. Try counting as you chew! Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
There are always things you should AVOID eating at fast food restaurants!
Supersized portions! An average fast food meal can account for up to 1000 calories or more, so choose a smaller portion size! Try a kids meal, that way you still get the burger are fries you were wanting, but you don't feel guilty about eating it! Try ordering a salad or fruit option instead of fries. Most of all, DON'T SUPERSIZE ANYTHING! At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner! You will be satisfied, and won't intake the extra calories and fat you DON'T need.
Salt! Try to stay away from high sodium items. High sodium intake can lead to many ailments such as high blood pressure and even heart disease. Don't add insult to injury by adding more salt to a meal that is already high in sodium! Salt also makes it harder for your body to digest and you hold water weight!
Bacon! Yes, kill me now! Bacon is a tempting add on to an already unhealthy meal, but by just by not adding that bacon, you keep a lot of unneeded calories, sodium, and fat! It's always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients. Instead, try ordering extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the fat.
Buffets! You'll likely overeat to get your money's worth so why stress it, just don't go to a buffet! If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressing, broiled entrees, and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.
Here's a good carry around cheat sheet! Try your best to follow this simple list and you will be eating healthy while still getting what you crave from fast food!
Healthier fast food at burger chains
Less Healthy Choices
1. Double-patty hamburger with cheese, mayo, special sauce, and bacon
2. Fried chicken sandwich
3. Fried fish sandwich
4. Salad with toppings such as bacon, cheese, and ranch dressing
5. Breakfast burrito with steak
6. French fries
7. Milkshake
8. Chicken nuggets or tenders
9. Adding cheese, extra mayo, and special sauce
Healthier Choices
1. Regular, singe-patty hamburger without mayo or cheese
2. Grilled chicken sandwich
3. Veggie burger
4. Garden salad with grilled chicken and lo-fat dressing
5. Egg on a muffin
6. Baked potato or a side salad
7. Yogurt parfait
8. Grilled chicken strips
9. Limiting cheese, mayo, and special sauce
Healthier fast food at fried chicken chains.
Less healthy choices.
1. Fried chicken, original or extra-crispy
2. Teriyaki wings or popcorn chicken
3. Caesar Salad
4. Chicken and biscuit bowl
5. Adding extra gravy and sauces
Healthier choices
1. Skinless chicken breast without breading
2. Honey BBQ chicken sandwich
3. Garden salad
4. Mashed potatoes
5. Limiting gravy and sauces
Healthy fast food: Mexican chains
Less healthy choices
1. Crispy shell chicken taco
2. Refried beans
3. Steak chalupa
4. Crunch wraps or gordita-type burritos
5. Nachos with refried beans
6. Adding sour cream or cheese
Healthier choices
1. Grilled chicken soft taco
2. Black beans
3. Shrimp ensalada
4. Grilled "fresco" style steak burrito
5. Veggie and bean burrito
6. Limiting sour cream or cheese
Healthy fast food: Sub sandwich chains
Less healthy choices
1. Foot-long sub
2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
3. The "normal" amount of higher-fat (cheddar, american) cheese
4. Adding mayo and special sauces
5. Keeping the sub "as is" with all toppings
6. Choosing white bread or "wraps" which are often higher in fat than normal bread
Healthier choices
1. Six-inch sub
2. Lean meat (roast beef, chicken breast, lean ham) or veggies
3. One or two slices of lower-fat cheese (swiss or mozzarella)
4. Adding low-fat dressing or mustard instead of mayo
5. Adding extra veggie toppings
6. Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced
Healthy Asian Food
Less healthy choices
1. Fried egg rolls, spare ribs, tempura
2. Battered or deep fried dishes (sweet and sour pork, general Tso's chicken)
3. Deep fried tofu
4. Coconut milk, sweet and sour sauce, regular soy sauce
5. Fried rice
6. Salad with fried or crispy noodles
Healthier choices
1. Egg drop, miso, wonton, or hot and sour soup
2. Stir-fried, steamed, roasted, or broiled entrees (shrimp chow mein, chop suey)
3. Steamed or baked tofu
4. Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce
5. Steamed brown rice
6. Edamame, cucumber salad, stir-fried veggies
Italian and Pizza Restaurant Choices
Less healthy choices
1. Thick-cruse or buttered-crust pizza with extra cheese and meat toppings
2. Garlic bread
3. Antipasto with meat
4. Pasta with cream or butter-based sauce
5. Entree with side of pasta
6. Fried ("frito") dishes
Healthier choices
1. Thin-cruse pizza with half the cheese and extra veggies
2. Plain rolls or breadsticks
3. Antipasto with veggies
4. Pasta with tomato sauce and veggies
5. Entree with side of veggies
6. Grilled ("griglia") dishes
There you go! This covers most all of the fast food and restaurants you could possibly dream of eating at! Even changing just a few things about a meal can make it go from extremely unhealthy to a meal that is not going to make you fret! Eating healthy doesn't mean you have to give up eating everything "good" in a meal! It just means being more conscious about the amount and type of foods you are taking in!
So go have that tasty burger! But try to make it a meal that you are proud of!
Have your cake, and eat it too!
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