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| Monday, October 19, 2009 |
| Healthy Eating "On the Go" – Lunch & Dinner |
A few weeks ago I talked about getting your day started right with healthy breakfast options you can grab “on the go”. Our hectic, fast-paced lives can make finding a healthy lunch or dinner on the run just as difficult. Here are some simple guidelines to follow when your busy day lands you at the fast food drive-thru window.
Fast Food Lunch & Dinner
Avoid:
- Anything fried! Even fish and chicken sandwiches can be deep fried, so be sure to ask how food items are prepared.
- High fat salad and/or sandwich toppings like bacon, cheese, mayo, regular salad dressing, nuts and tortilla strips. Ask for no mayo, no cheese or use only half the salad dressing packet…it can save you over 100 calories.
- High calorie milk shakes, smoothies or dessert items.
- Regular soft drinks.
- Ordering the “Super” or “Jumbo” size anything. Instead choose the smallest size available or order off the Kid’s menu.
Choose Instead:
You can find any of these meals at a variety of fast food restaurants for under 500 calories.
- A small hamburger and a side salad with low-calorie dressing (use sparingly) or a fresh fruit cup. Top burger with lettuce, tomato, onion and a small amount of ketchup and/or mustard. You can save anywhere from 300-600 calories by not eating the fries!
- A plain grilled or roasted chicken sandwich & a fresh fruit cup or a side salad with low-calorie dressing (use sparingly). Top your sandwich with lettuce, tomato, onion and mustard. Ordering a grilled chicken sandwich instead of a fried one can save you over 100 calories and 10 grams of fat.
- Any green/mixed salad with grilled chicken or turkey and low-calorie dressing (use sparingly). Avoid high fat toppings like bacon, cheese and tortilla strips. Regular salad dressings can have anywhere from 150-300 calories and over 15-20 grams of fat per serving.
- A turkey, grilled chicken, lean ham or veggie sub on whole wheat/whole grain bread. No mayo or cheese. Order the smallest size, pile on the veggies and top with mustard or vinegar. Tuna subs may seem like a healthy option, but can contain up to twice as many calories and three times as much fat because of all the mayo.
- A “Fresco” style steak or chicken soft taco with a side of beans or Mexican rice. Ordering fresco style, which includes a fresh tomato salsa in place of the cheese, sauce and sour cream, can reduce the fat by over 50%.
I would suggest printing out these tips and putting them in your car - that way you can have them handy next time you’re running low on time. These guidelines also work great for eating healthy on a road trip or vacation.
- Lauren
Related Articles:
Sensei Talks: Food Facts Restaurants Hide From You
Sensei Talks: 20 Healthier Alternative to the Worst Food in America
Labels: Eating Out, healthy eating, healthy tips, Lauren
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posted by The Sensei Team @ Monday, October 19, 2009   |
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| 1 Comments: |
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I think if you plan ahead for this, you can survive it... either by taking your own food OR knowing about the food where you may stop to eat. THX!
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I think if you plan ahead for this, you can survive it... either by taking your own food OR knowing about the food where you may stop to eat. THX!