Healthy Choices at Fast Food Restaurants

When you think of fast food, big chains such as McDonalds, Pizza Hut or Kentucky Fried Chicken usually come to mind. But healthy eating guidelines apply to a wide variety of eateries, including “fast casual” chains with full service, mall food courts, and buffet or cafeteria style restaurants. Whether you eat in or take out; choose your own food at a buffet or wait in line to order; you can learn to make healthy food choices. If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually a healthy one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist.

The good news is that many chain restaurants are adding healthier menu options. Read on to learn how to make smart choices and maintain your healthy diet goals when eating out!

Top tips for healthy eating at fast food restaurants:

Following a few simple rules when you are eating out will make it possible to maintain your nutritious diet, even when you are away from home or on the road.

1. Look before you leap - Most fast food restaurants and restaurant chains post nutritional information about their food offerings on their web sites – check them out. If you decide what you can and should order before you arrive, it will make it easier to avoid the less nutritious, higher calorie options.

2. Eat mindfully - Mindful eating means paying attention to what you eat, savoring each bite, and choosing foods that are both nourishing and enjoyable. Being mindful about food also means eating until you are not quite full, but not one bite more—things that are hard to do if your attention is elsewhere. Mindful eating relaxes you so you digest better, slows down the pleasure and makes you feel more satisfied.

3. “Undress” your food - When choosing, be aware of highly caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes, making your choice healthier is as simple as removing the condiments. For example, ask for a grilled chicken sandwich without the mayonnaise.

4. Avoid buffets – All-you-can-eat buffets – even seemingly healthy ones like salad bars -0promote overeating. If the temptation isn't in front of you, you are less likely to overindulge.

5. Make careful menu selections – Many restaurants indicate healthy choices on their menus; fast food restaurants now offer a wider range of healthy choices and most will provide nutritional information on all of their offerings by request.

6. Don't be afraid to special order – Most restaurants have plenty of things that are good for you, but they are served in heavy sauces. Ask for your vegetables and main dishes to be served without the sauces. Ask if things are fried or cooked in oil or butter – if they are, see if you can order them in a more healthy way.

7. Watch portion size – At a typical restaurant, a single serving provides enough calories for at least two meals. If you can't order a smaller portion, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate. Or, separate your meal before you start eating so that you create a distinction between what you are going to eat in the restaurant and what you want to take home. Ordering something that will reheat easily will provide you with a delicious lunch or dinner the next day. At fast food chains, avoid combo meals – they often have larger portions and extra calories.

8. Share – Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoid the temptation to overindulge. It is still important to make good menu choices, but sharing might make dessert (or something else indulgent) more of an option.

9. Order sauce and dressing on the side – If you ask for sauces and dressings on the side, you can control the amount that you eat. Often you can use less than is normally used and still enjoy the same taste.

10. Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.

Source: helpguide

10 Tips to Healthy Eating and Physical Activity For You

1) Start your day with breakfast.

Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

2) Get Moving!

It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3) Snack Smart.

Snacks are a great way to refuel. Choose snacks from different food groups—a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

4) Work up a sweat.

Vigorous work-outs—when you're breathing hard and sweating—help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

5) Balance your food choices—don't eat too much of one thing.

You don't have to give up foods like hamburgers, french fries and ice cream to eat health fully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you to get all these nutrients.

6) Get fit with friends or family.

Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

7) Eat more grains, fruits and vegetables.

These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or in a salad.

8) Join in physical activities at school.

Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.

9) Foods aren't good or bad.

A healthy eating style is like a puzzle with many parts. Each part—or food—is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.

10)Make healthy eating and physical activities fun!

Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous—try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals—don't try changing too much at once.