Happy Hump Day Dr. Tami!
I don’t know about you but I am guilty of taking the easy way out and eating fast food every now and again. Most of the time is because I’ve not had time to go grocery shopping or cook. Sometimes I also allow myself to give in to guilty pleasures. I eat well 80% of the time and 20% is whatever I like. The reason is that if I continue to deprive myself of a craving I will binge on that craving by the time I get my hands on it. Everything in moderation!
Meal planning and food prep are important for healthy eating. Hopefully, you are practicing healthy eating the majority of the time. However, if you are not or you are pressed for time and must visit a fast-food drive-thru, make sure that you are selecting the healthiest fast food options. I know that may sound like an oxymoron but there are some options that will keep you from going bust on your healthy eating plan.
Here are some general recommendations:
1) Keep your fast-food meals around 500 calories or fewer.
2) Keep your fats to a minimum and maximize fiber and protein. Fiber and protein are filling.
3) Do you like bread? Try replacing your white bread bun with with whole-grain buns or bread.
4) Avoid fried foods. This includes French fries and onion rings
5) Avoid noodles, rice, beans, and Mac and cheese. Now you may be asking yourself “why avoid noodles?” Sometimes noodles are fried and they are also made with refined flours and sugars. Try wheat pasta instead if you need to get your pasta fix.
6) Try healthier sides such as side salads with light dressing, fresh fruit, or plain baked potatoes. That’s right – hold the sour cream and butter and resist the urge to douse your salad with dressing. You can also pack your own sides from home, such as dried fruit, nuts, celery sticks, apple slices, and cottage cheese.
7) Make sure that you watch the calories in some fast-food salads. While they may look healthier they may pack more calories and fat than expected. Try not to add extra toppings and use light dressing (make sure not to drown your salad).
8) Go for the smallest size meal or even the kid’s meal. Upsizing meals come with a high calorie count.
9) If you want a burger order it grilled instead of fried or breaded. Avoid deli meats and bacon which have high sodium counts.
10) Avoid mayonnaise and “special sauces.” You can still have ketchup and mustard.
11) Do not supersize drinks. While it may sound tempting as they are only a few cents more than the smaller drinks, supersize drinks come with high calories and sugar count.
12) Pizza lovers should order thin crust and choose veggie toppings
For more information on healthy food choices, please tune into my show, Health Tips with The Nation’s Bedside Doctor, on ClarkeTVNetwork this Thursday at 6pm.
To your good health,
Tami M. Prince, M.D.
The Nation’s Bedside Doctor