Whether it’s lunch from the deli or family dinner at your favorite restaurant, we eat out because it’s easy, it’s quick, and convenient when eating for one. But is it healthy? Most popular fast-food chains are obliged by law to provide nutritional information on their menus, however even the “lighter-fare” menu options are not so healthy. Although these “healthier swaps” are lower in calories, they are also loaded with sodium, fat and sugar. For instance, that “healthy”Cobb salad may be listed as less than 500 calories, but it also contains a ton of sodium and fat from the dressing and toppings.
But believe it or not, you can make healthy fast-food choices. How? The key is to know exactly what you are ordering and plan ahead. You can easily do this by browsing the menu on the website. Also don’t be afraid to ask your waiter how they cook or prepare the food. In most cases this is the deal breaker. It is easy to eat a day’s worth of fat, salt, and calories in just one fast-food meal. But it is also possible to make wise choices and choose a fairly healthy meal.
Here are some tips to help you choose well:
- Look at the nutritional information beforehand. Remember “lighter fare” menu options may be lower in calories, but they are also loaded with sodium and fat because of the way the foods are prepared.
- Make substitutions. If you are looking at a combo meal, ask to substitute a side salad, plain steamed vegetables, or apple slices in place of the fries.
- Think about how your food will be cooked. Chicken and fish can be good choices, but if they are breaded and fried, then they will have more calories and fat. Instead, opt for baked, grilled or broiled. Ask for these items plain, without toppings, rich sauces or mayonnaise. Instead add flavor with lemon, and fresh herbs and spices.
- Ask for the condiments, gravies and dressings on the side. Believe it or not, this will save you calories, fat and sodium. When you order these little things on the side, you will end up using less of it. Opt for lower fat dressings such as balsamic vinegar or “lite” Italian dressing.
- Eat until you are full. Remember that most restaurants serve you more than a serving. Take a moment, to relax and enjoy the time with your family and friends. You should feel satisfied…not like you just ate a Thanksgiving feast! Wrap up half of the leftovers and save to enjoy for lunch the next day.
- Don’t drink your calories. Most sodas are loaded with sugar and contain no nutritional value whatsoever. Instead order water with fresh lemon, unsweetened iced tea, or seltzer.
Source: American Diabetes Association
Linda Altenburger, Senior Nutritionist, SNAP-Ed