What do I order here? -Food Fast/Fast Food
- bfit2training
- Sep 13, 2019
- 4 min read
In a busy and ever changing schedule you still need to attempt to have a plan for what the day brings. Yes, it is that simple, write your daily and nightly schedule down and make your nutritional plan a scheduled part of it. It is that important. I'm not saying you should be a slave to food at all. In fact, that is exactly the opposite of my beliefs and approach. However, when you are starting to turn your nutritional habits around for the better you need to have a plan and stick to it. Your first choice would be to always have something in your car for variables thrown into your schedule. Fruit, vegetables, real ingredient bars, and nuts are all things that you can simply throw in your car if pressed for time. If and when you are forced after a busy day to drive through somewhere, the following will help you make a little better decision next time.
1-Drink Choices
Order water or tea. So what that your meal comes with a drink? If you refuse to throw away the extra $1.00 then order tea. No, not the tea that has more sugar in it than what you should get in a day, but the unsweetened tea. Be careful if you are driving through in the evening because the extra caffeine can disrupt sleep and could effect overall health and success in the long run. Depending on your specific plan select the other non-caloric drinks, such as diet soda, at your discretion. With the high controversy associated with artificial sweeteners and sugar alcohols I will write an in-depth, scientific article in the near future discussing that subject. As for now, lets stick to healthier fast food options.
2-Food Choices
-Eat as little white bread as you can. If you ordered a burger take some bread away from the sandwich. If you order a deli style sandwich hallow out the bread. Unsatisfying on the palate and to your nutrition needs, it is simply a vessel for your entree most of the time. Fast food wraps or flatbread are not better, sometimes even worse because they are usually bigger in size.
-Order grilled when you can get it. Again, this is a general guideline because there are few fast food restaurants that have a high enough quality of protein in order to say this is a truly healthy option. It is just better than most for the circumstances.
-Portion once again is a main factor. I love eating a burger and fries with my kids at a 50's style dinner! When I do I have a single cheeseburger and 1/2 order of fries. Not a double bacon and a full order of fries. Portion is always a key when eating off your plan.
-Some fast food places are starting to carry some respectable salads. However, you still have to pay attention to the ingredients. Most salads come with 2-3 ounces of cheese. That is 2-3 servings and close to 200-300 calories alone. Most salad dressing options at fast food joints are high fat and/or high sugar, as well as 3 tablespoons not a traditional 1.5-2 tablespoons. Some come with low quality, high fat, protein choices like bacon or ham. It is now a trend to add nuts to salads. I love the idea of having healthy fat in the plan, it is a must, but if you are getting double digit fat grams already from the dressing, cheese, and protein you certainly don't want anymore! From anywhere! Before you know it your "healthy choice" has reached the 700-1000 calorie mark in no time. Customize it and order everything on the side or skip it all together.
-Continuing the idea of condiment cutting be aware of special sauces, mayo, ketchup, and other condiments. Creamy options are the worst punch as far as fat and calories are concerned and also watch your ketchup amount as 3 packets of ketchup will set you back 45 calories and 6-9g of sugar on average. Not the end of the world but at the same time this condiment should be used cautiously.
3-Building your education
Do your homework! Download a food logging app(my clients use FatSecret) or go to the company nutrition page and study the best decisions by the numbers. You won't have much knowledge in the beginning so just pick what you think is the best decision if you don't have time to look it up before you go. The homework comes after the meal in this case. If you order the cheeseburger and fries from Five Guys because you think it is your best fast food choice and then you find out you just had 78g of fat and over 1300 calories, don't give up, learn from it! Write it down in the app and don't make the same mistake next time. No matter what still record your food!
Burgers-Single patties, less cheese, no other proteins(bacon), less bread
Sandwiches-Quality lean proteins(turkey, chicken, not salami, not bacon), less bread, no creamy condiments.
Sides-Fruits, raw veggies, healthy accompaniments(lettuce, tomato, onion, etc)
Drinks-Water or Tea
Miscellaneous-Some soups, chilies and unique offerings may surprise you. An example of this is Wendy's chili is only 170 calories(small)/250 calories(large). With a big dose of fiber and protein this is a great choice. The only way to know these better for you options is to educate yourself before or after.
4-Drop the "I don't care, wherever you want" line.
As in the previous writings of the series, speak up first! If you have access to a clearly better choice of fast food places, take it! Once you have narrowed down the choices to either somewhere with grilled chicken or a place with burgers and pizza, go ahead and speak up and pick the healthier option.
If you are interested in what to order at a Mexican, Italian, or Steakhouse here are the links to the previous selections in this series
*As always, keep in mind these suggestions and adjustments are intended for a balanced, mindful, and sustainable nutrition program. If you're following a Paleo, Keto, WW, or any other approach email me at Bfit2training@gmail.com and I will help you adjust and make an informed decision for your plan.
Comentários