Six ways to stay skinny on fast food fare
Being a woman is tough. Most days your schedule is jam-packed with activities from the time you crawl out of bed to the time you face-plant onto your mattress at night. You’re balancing everything, and you really don’t have time to plan out your meals and count calories; but you still want to be healthy (and—let’s face it—look great in those new jeans).
Is there any way to reconcile these health-conscious desires with a lifestyle that often necessitates greasy paper bags from the drive-thru window?
Absolutely, say Ellen Shanley and Colleen Thompson. You just have to know—and act on—some basic nutritional facts when you’re ordering. “Fast food is part of the American lifestyle and it’s not realistic to suggest you will never eat another burger or large fry again,” says Shanley, co-author along with Thompson, of the new book “Fueling the Teen Machine: What It Takes to Make Good Choices for Yourself Every Day” (Bull Publishing Co., 2010). “The key is to simply know what your best choices are the next time you need a fast meal on the go.”
1. (Super)-Size does matter
We live in a society where bigger is better. Even in fancier sit-down restaurants, servings are often larger than what a healthy stomach can comfortably consume. And while it’s tempting to go for the biggest package deal, the same thing is often true of “mega-sized” fast-food meals. Before you order the jumbo burger and the humongous gulp drink, think twice about whether you really need all that food.
“Fast-food restaurants hook you in by promising a lot more food for just a little more money,” points out Shanley. “They don’t care if your eyes end up being bigger than your stomach! So be discriminating. Are you really that hungry? Why not share your mega meal with a friend? Or just get smaller versions of the items you want. You’ll be consuming fewer unhealthy bites, but your tastebuds will be just as satisfied.”
2. Fish and chicken could fool you
You know what they say about assuming: don’t. This is especially true when it comes to choosing your “main course” at the fast-food counter. It’s a common (if not universal) assumption that white meat is healthier than red meat—but that’s not always the case. Since many fast-food restaurants bread and fry their chicken and fish, these choices often end up having as much or more fat and calories than a hamburger.
“If you’re craving white meat, choose chicken or fish that is broiled, baked or grilled,” advises Thompson. “If you’re not sure how a certain menu item is prepared, ask! Actually, most fast-food restaurants have the nutrient content of their menu items either right in the restaurant or certainly on their websites.”
3. Download the (nutritional) lowdown
Yes, it’s important to know what’s in the foods you eat—how many fat grams and calories, how much sugar, and, yes, how much good stuff like calcium and vitamin C. As mentioned, all fast-food joints provide nutritional info on their menu items. And Thompson and Shanley suggest that you stay on top of what’s what the high-tech, twenty-first century way. That’s right—there’s an app for this, too!
“You can download apps that tell you the nutrition information on all of your favorite fast-food menu items,” says Shanley. “This can really help you make an educated decision the next time you visit the restaurant.”
4. Go green
Yeah, sometimes you’re just craving some salty fries more than anything else. But if you’re not being driven by the relentless need for some deep-fried potatoes, give some thought to ordering a side salad instead. It’s a great way to fit in a serving of nutritious veggies!
“Know what kind of salad you’re ordering, though,” cautions Thompson. “Salads can actually be full of calories, especially if they have heavy dressings or added items such as chicken strips, croutons, nuts, etc. In fact, just two ounces of ranch dressing—about one typical packet—contains 20 grams of fat. That’s as much as is in a quarter-pounder! Go for the ‘lite’ or reduced-fat dressings, or use less of the heavier ones. And choose a salad that’s heavier on the veggies than on the extras.”
5. Skip the mocha-frappe-espresso-ccino-with-whipped-cream
Yes, coffee shops are fun hangout spots, and all those specialty coffees and baked goods look scrumptious! (And some fast-food restaurants have these sweet, caffeinated treats, too!) But did you know that one beverage and a muffin are often a whole meal in terms of calories…though not necessarily in terms of nutrition? Ordering these treats on a regular basis might not be so desirable after all.
“To increase your intake of other food groups at coffee houses, try ordering some 100 percent fruit juice or fat-free milk, or having a protein-rich egg on your bagel instead of cream cheese,” suggests Shanley. “And if you’re craving coffee, order your beverage with skim milk, sans flavor shots and piles of sugar. This way, your drink can actually provide a fair amount of protein and calcium.”
6. Step away from the soda
Did you know that those caffeinated, refreshing beverages account for as much as 10 percent of the typical teen’s daily calories? Yikes! Many of us overlook drinks when assessing the nutritional value of any given meal, which can be a mistake. You don’t have to cut sodas entirely—but remember that moderation is key.
“Consider going back to your childhood mainstays like water and milk when placing your order,” advises Shanley. “Chances are, they’ll be just as tasty as you remember—plus, they’re excellent sources of vitamins, calcium, and even protein. Also consider smoothies made with real fruit, especially if they’re not loaded with sugar.”
