Eating Healthy in a Fast-Food World
Wednesday, December 20th, 2006Everyone is busy these days, no one has time to prepare a healthy meal. Maybe that’s why over 47% of the money Americans spent on food in 2005 was spent at restaurants. It’s fast, it’s easy, it’s tasty, and it’s relatively cheap. So if we’re going to grab a quick breakfast on the way to work, get something quick for lunch, and head out for something tasty for dinner there’s a few things we should keep in mind.
Brown Bag it: By far, the best thing to do for your health is to bring your own meal. I’m not talking about an elaborate gourmet meal that takes hours to prepare. One trick is to make larger sized dinner meals and take some leftovers for lunch the next day. You could also prepare your lunch meals all in one day so it’s done for the rest of the week. Stick to easy meals, easy to make and easy to eat. Invest in some throw-away containers that you can wash and reuse a few times, then head out to your local department store for a 5-dollar insulated lunch bag. I think you’ll be pleasantly surprised how quick and easy it is to prepare your meals ahead of time and don’t forget how much healthier they’ll be for you. You might even save yourself a buck or two.
Sensible Selections: When dinning in a restaurant, choose items that are steamed, roasted, and baked instead of fried. Avoid cream and cheese sauces as they contain a lot of fat. Always start with a salad, the fiber will help fill you up and you may not need to eat your entire entree. Soup also works well to help fill you up before your entree as long as it is a broth based soup and not a cream based soup. If you’re watching your sodium intake, soup may not be a good choice. When in doubt, ask your server how a meal is prepared. If there is nothing on the menu that is low in fat and calories, ask if something on the menu could be prepared without the sauce, or baked instead of fried, steamed in water instead of sauteed in butter, etc.
Fast Food Facts: Many fast food establishments are beginning to offer healthier meal options. Although more attention is needed in this area, I’ve compiled a list of some of the healthier options at a few popular fast food restaurants:
BURGER KING:
BK Veggie Burger w/o Mayo has 340 calories and 8 grams of fat.
Side Garden Salad with no dressing or garlic toast has 15 calories and 0 grams of fat.
TENDERGRILL Chicken Caesar Salad with no dressing or garlic toast has 220 calories and 7 grams of fat.