SUPERMARKETGURU FOOD &
HEALTH WEEKLY NEWSFLASH!
Fast, Fast, Fast!
Published on: November 15, 2003by Shauna Harrison
On your marks, get set, GO! The race is on ... it's just you, your to-do list, and your watch. Who's gonna win? Will you prevail and get everything you have set out to do (and all the other things that come up that you didn't anticipate)? Will your to-do list become so long that you run out of room to write it down? Will time run out? Ahhhh!
I don't know about you, but this is like a daily race for me. It's a constant battle to get everything done, be everywhere you need to be, and do it all on time day after day. Some days are good and everything runs status quo. Then there are the days where you barely have time to fulfill your basic needs. These are the days that you forget or don't have time for food. So, what are you left with at the end of a very long day? A $0.99 cheeseburger, fries, and a coke because it only takes 2 minutes at the drive-thru.
We all have days like this, but honestly, the $0.99 cheeseburger isn't gonna cut it for me. Not only do I not eat beef, but the nutritional value of the value meal does not appeal to me at all. Starving myself is not an option either as I need to keep my energy level up or I am not a happy camper. Most people can just opt for the burger without a second thought, but what about those who do want to eat healthy, but really just don't have much time? Fast food has become synonymous with unhealthy and unfortunately is seen as one of the major contributors to the obesity epidemic that is apparent all over the world. Can fast food really just mean food (as in real, healthy, nutritious food) served or prepared in a timely matter? Are there options if there really is nothing around but fast food restaurants (especially on long road trips and airports)?
Well, I'm here to tell you that there are ways around this nutritional dilemma. I have managed to work my way around the unhealthy items in fast food restaurants and not starve to death on many occasions. It's all about knowing the options, making the best choices, and watching the portions. Some of the fast food chains have made efforts to cut down on fat and increase the veggies.
Salads galore: I'm sure you've seen the ads. Wendy's, Jack in the Box, McDonald's, and Burger King all offer salads these days and some of them aren't so bad. The loophole in the salad arena is the dressings. If you drench your healthy salad in not-so-healthy dressing, you could be looking at a more fattening and more caloric meal than the hamburger and fries. Not, such a good idea. Opt for the lower fat dressing, use olive oil and vinegar, and use it sparingly. Caesar dressing is the most popular and also the most fattening! If possible opt for a salad that has dark leafy greens and more variety in the vegetables (not just iceberg lettuce and shredded carrots). You will get more nutrients from the darker veggies and from increased variety. For protein, ask for grilled chicken.
The non-burger: For those that don't eat meat, veggie burgers are a great option and they are appearing on more menus all the time. Chicken sandwiches are another great option. Try asking for a grilled sandwich, go light on the mayo, maybe add extra veggies. Burger King has chargrilled chicken sandwiches and most other places have them as well.
The SUB-stitute: Places like Subway, Togo's, Quizno's, and Blimpie serve sub-like sandwiches and have many options for creating a healthy meal. Subway has some sandwiches with less than six grams of fat and most of the other places also have lower fat options. In general, again, chicken and turkey are great choices. The tricky spots are the spreads (mayo, aiolis, dressings) the cheese (just watch the amount) any salads (chicken salad, tuna salad) usually made with a lot of mayo, and portions. These subs can get pretty big ... do you really need three feet of sandwich??
Burritos, tacos, and other fiesta food: Portions on a burrito are the major issues. Some of those burritos can be up to 1500 calories ... basically almost an entire day's worth! Good options for burritos and tacos are veggies, beans (preferably whole black or pinto beans as opposed to refried beans) cheese and guacamole in moderate amounts, and salsa (go for it with the salsa!) Sour cream, extra cheese, and the fried options aren't the best. As a side note, beans and rice together make a complete protein. How's that for a healthy non-burger option!
Pizza Party: Another item that is great if you choose wisely! Pile on the veggies, opt for regular or thin crust (stuffed crust probably wouldn't be all that healthy) go light on the cheese or cheese-less (honestly, it sounds like an oxymoron, but cheese-less pizza is good!) and you may have yourself a great meal!
The others: Side dishes like plain baked potatoes (Wendy's, Arby's), corn on the cob (KFC), baked beans (KFC), Fruit n Yogurt parfaits (McDonald's ... for the record, I'm a HUGE fan of these!) without the granola and chicken soup (Chick-fil-A) etc. are some other options you can select.
Be a kid again: If you really want the burger, the fries and the coke, go for it. But, here's the catch. Don't make it larger. Undersize. Go for the kid's meal or the kid's portion. It's more along the right portion size in all honesty and, hey, it's cheaper!
The bottom-line here is choose something healthy that is also satisfying. Don't get a salad that is three times as fatty as a Jr. Cheeseburger just because you think it's healthier. Don't overdo the size or amount of any of it and you should be fine. Sometimes you just don't really have much of a choice, but if you train yourself to know generally what types of items are better for you nutrient and calorie wise, you'll be good to go when you have five minutes to get off the plane, go to the bathroom and get some food before your next flight. Or you used your lunch break to get your eyebrows waxed and you are about to be late for that one o'clock meeting. Yeah, so what if that last part is true. Leave me alone, my eyebrows are important ... aren't you late for something?
