Find Your Way Safely Through The Fast Food Minefields
by Jackie Burgmann, creator of “Hot at Home” – The Transformation Solution for People Who Hate The Gym
Everyone knows that fast food, generally, really isn’t good for you. It’s usually very low in nutrients and very high in salt, trans fats, hydrogenated oils, sugar and worst of all: CALORIES!!
So, when you’re on the run (or you’re with a group and majority rules) and there’s no other option but to eat at a fast food joint, but you’re trying to stay healthy or stick to your weight loss plan, what do you do?
The good news is that nowadays, most fast food places have healthier options on their menus so you can stay on track … at least a little better than you used to be able to.
For instance, that fish or chicken sandwich might seem like a healthier option than that burger, but wait just a minute here!
Is that fish or chicken patty ground and deep fried? Or is it grilled?
If it’s a deep fried version then it more than likely has MORE calories and ‘bad fats’ in it than the burger option.
But, if the chicken or fish is grilled (and skinless) you’ll be doing the right thing. Order up, it’s a good option!
Make it even healthier by removing the top half of the bun before eating it. Less refined flour in your meal means less empty calories to sabotage your health or weight loss goals.
Or, if you can get a grilled chicken or fish ‘wrap’ instead of a sandwich you’ll probably wind up with a meal that’s mostly veggies and some lean meat, and not too much refined flour.
Make it even healthier by getting a whole wheat wrap, instead of the white flour version.
If you MUST have that beef burger, try to order one that’s heavy on the lettuce, tomato, onion and pickle and light on the high calorie stuff like mayonnaise and other sauces, cheese and bacon. Again, remove the top half of the bun and you’re eating healthier already.
If you’re in need of condiments on your burger or sandwich remember that mayo and ‘special signature sauce’ are usually pretty high in calories and bad fats. So opt for mustard or even ketchup instead of mayonnaise or the ‘special sauce’.
You could even try ordering off the kiddie menu.
Usually fast food places make their meals far too large for one adult anyway, so you might find that the kiddie sizes satisfy you without over-stuffing you with unneeded calories.
When it comes to choosing your side dishes, do your utmost to stay away from the deep fried items like french fries, onion rings and ‘chicken nuggets’.
Anything deep fried is guaranteed to be wildly caloric and will only sabotage even the best efforts to keep your meal healthy or lower in calories.
How about trying a side salad instead?
But before you start ordering that salad, watch out! Those creamy dressings are also pretty high in calories and hydrogenated oils.
Try something like a flavored vinaigrette instead or even just plain ol’ olive oil & vinegar if it’s available.
As a matter of fact, when it comes to salads, you can usually find some kind of ‘salad with lean, grilled meat and nuts’ option as an entrée at the fast food restaurants these days.
So, why not skip the burger, wrap or sandwich entirely and have one of these yummy and more nutritious salads instead?
And by all means, STAY AWAY from drinks like milkshakes and soda pop completely. These beverages are extremely caloric and nothing but empty calories completely devoid of any nutrition whatsoever.
Sugar and flavored syrup mixed with club soda or mixed with full-fat frozen cream?
‘YIKES’ for either choice! Don’t do it!
If you need a drink, water will always be your best choice, but coffee and tea are also better options than milkshakes or soda pop.
Try not to add huge amounts of sugar or creamer in your coffee or tea, otherwise you’re only putting right back in the very calories you just took out by choosing these healthier options in the first place.
Next time you’re stuck eating at a fast food restaurant because there just is no other choice (or majority rules with your friends or colleagues), stick with these healthier options so you aren’t forced to sabotage your health or weight loss goals.
… and it DOESN’T have to be complicated or hard.
I should know. I used to be frustrated and flabby.
But then I got the whole ‘eating’ puzzle figured out and lost 40lbs of unwanted flab!
There are LOTS more ‘real world’ nutrition tips, tricks and tactics just like these ones in my “Hot at Home“ Transformation Solution!
I’ll let you in on ALL my VERY BEST nutrition, workout and mindset strategies that got me in the greatest shape of my life … WITHOUT ever feeling starved or deprived.
… and hey, if they worked for me, they’re gonna work for YOU!
Find out more about Hot at Home here.
No comments yet