"Life is not merely being alive but being well"
-Marcus Martialis
Website: http://www.menshealth.com/mhlists/lose_fat/ Diet does not have to mean extreme restriction. If you are following an exercise routine, it is important that you EAT! Controlling hunger can keep your protein high throughout the day and help you to build muscle and lower fat. So pick and chose, and don't think a diet means being hungry!
Being informed is a great start to making changes. Large fast food chains have downloadable menus online with nutritional information. Take a look and start learning what things to enjoy and what to say no to.
This point needs to be stressed (again)...READ THE SALAD INGREDIENTS. Smothering lettuce in high fat dressing and fried toppings can be a diet minefield! Chose options high in vegetables, grilled toppings and low-fat dressing, your body will thank you.
It is so vital that you learn to read the menu and know what everything means. Choose options that are grilled, have lots of vegetables, and comprised of lean meats. Avoid anything deep-fried, pan-fried, breaded, creamy, crispy, scalloped, Alfredo, au gratin, in cream sauce, basted, or battered. These will pack on the calories faster than you can say "Big Mac".
Don't drink your calories! Tacking on a large drink can increase your caloric intake significantly...up to 425 calories! That is a HUGE portion of your daily allowance, and provides very little nutritional value. Getting water or unsweetened tea will help your healthy lifestyle greatly!
Think of "undressing" your food. Sauces such as mayonnaise, spreads, sour cream, cheese, and dressings do nothing but increase calories and fat. Ask for your sandwich plain or substitute mustard or ketchup instead.
These major chains make money off YOU so get it like you like it! Don't be afraid to special order. Many options can have simple changes that will increase the nutritional content of the food. Ask for olive oil/vinegar for your salad, or ask for the dressing on the side. If your meal is fried or cooked in butter, request it broiled/steamed. Ask for your side dish or main dish to be plain, without the sauces.
Supersize....it's the best deal! Right?!?! While you may feel that for only a few extra cents you can get more food...but you are also greatly increasing the portion and calories. A fast food meal runs around 1000 calories a pop. This can take a huge toll on all your hard work. Many meals are enough for 2 servings, so split with a friend or take half home. Try adding a side salad to fill you up on fresh vegetables. This is not only cheaper (which is why we got to fast food places in the first place) but also WAY easier on the body!
Fast food joints LOVE sodium. Our blood pressure does not feel the same though. Don't add insult to injury by adding more salt, there is plenty on it already!
Buffets. Americans love all the food for the low price. Even healthy options like salad bars can cause you to overeat. You don't want to leave until you get your moneys worth so you go back for seconds and thirds, loading the plate each time. Keep an eye on what you are eating at buffets. Chose fruits, vegetables, lean meats, and low-fat dressings. Sweet Tomatoes is a personal favorite of mine and I love that they clearly mark their healthy options (they make a mean low-fat tomato broth soup that is to die for!) Wait before going back for another serving, making sure you are still hungry.
Eat slowly. Enjoy your food. We often chose fast food because it is quick and easy when we are in a rush. It is here that we scarf down a burger and realize after the fact that we weren't hungry for the whole thing. Take the time to chew and swallow each bite, and savor all the flavors of the meal. It takes time to register that we are satisfied, so give your body time to digest the food before making quick decisions to stuff in another bite.
Planning ahead on roadtrips can help save you from disaster decisions. It saves time and money to bring your own food. If this is not for you, then decide before you leave where you can stop that offers options that will help your healthy lifestyle.
http://www.fastfoodbook.com/ Check out some options at various fast food chains that are a go for a healthy lifestyle!
BURGER CHAINS
Burgers to avoid:
-Multiple patty burgers
-Burgers complete with mayo, cheese, and lots of sauces (those special sauces typically are a warning for high fat content!)
-Fried chicken sandwich
-Fried fish sandwich
-Salads with bacon, ranch, or any fried toppings
-Breakfast burritos
-French fries
-Milkshakes
-Chicken Nuggets
-Adding extra sauces
Burgers to enjoy:
-Single patty burgers without mayo or cheese
-Grilled chicken sandwich
-Veggie burger
-Garden salad with grilled chicken
-Egg on a muffin
-Baked potato
-Side salad
-Yogurt parfait
-Grilled chicken strips
-Limiting cheese, mayo or special sauces
CHICKEN CHAINS
Chicken to avoid:
-Fried chicken (original or extra-crispy)
-Teriyaki Wings
-Popcorn chicken
-Ceasar salad
-Chicken and biscuit bowl
-Extra gravy or sauce
Chicken to enjoy:
-Skinless chicken breast
-Honey BBQ chicken sandwich
-Garden Salad
-Mashed potatoes
-Limiting gravy or sauce
MEXICAN CHAINS
Mexican to avoid:
-Crispy shell tacos
-Refried beans
-Chalupa
-Crunch-wrap or gordita burrito
-Nachos
-Adding sour cream or cheese
Mexican to enjoy:
-Grilled chicken soft taco
-Black beans
-Shrimp ensalada
-Grilled fresco burrito
-Veggie and bean burrito
-Limiting sour cream and cheese
SANDWICH CHAINS
Sandwiches to avoid:
-foot long (unless you take half home for another meal)
-ham sandwich
-Tuna salad sandwich
-Meatball subs
-Sandwiches with bacon
-Steak subs
-High fat cheese...cheddar/American
-Mayo or high-fat sauce
-White bread
-Wraps
Sandwiches to enjoy:
-6 inch subs
-Roast beef
-Turkey subs
-Chicken breast
-Veggie subs
-Low fat cheese...swiss/mozzarella
-Low fat dressing such as mustard
-Lots and lots of veggies
-Whole grain breads
Happy quick dining :)
Megan
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