Healthy Fast Food?
Yes, such a thing exists. As long as you follow Canada's Food Guide, it’s possible to eat healthy anywhere - even in a fast food restaurant.
Restaurant portions are usually quite generous, and the food is often rich in fat and calories. Therefore, we face two important challenges when eating out: eating healthy, without overeating.
Here are ten tips for eating well at the restaurant while maintaining your waistline:
- Since it’s hard to resist the abundance of all-you-can-eat buffets and tables d’hôtes, order individual items from the menu instead.
- Put the bread basket aside so you won’t ruin your appetite.
- Feel like an appetizer? Think vegetables: juice, soup or salad.
- Ask for dressings and sauces on the side.
- Opt for grilled, sautéed, baked or steamed foods. Avoid fried foods, rich sauces and foods with pastry (e.g. quiche, pie). Also, don’t eat chicken skin.
- Not that hungry? Order two small appetizers, a half-portion, or share a meal for two (ideal for dessert!).
- Ask questions. For example, is this soup made with milk? Has the chef prepared any light meals and desserts?
- At the fast-food counter, don’t be tempted by large servings. Go for regular or small servings.
- Eat slowly and listen to your body.
- Not hungry anymore? Quickly ask for the bill…so you won’t be tempted by other foods.
Finally, keep in mind that you can make up for a large restaurant meal with a smaller meal at home. Remember, it’s the average that counts! But if you really can’t resist grabbing the fast food you crave, here are some ways to make your next fast food meal a healthy one:
Hamburgers
Order a single patty, on a whole-wheat bun if you can, get extra tomato, lettuce, green pepper rings and onions, and for big savings on the fat content, hold the “special sauce” and mayo. If you really want fries, order the small. Enjoy with a large ice-cold chocolate milk.
Sandwiches, Paninis, Subs & Wraps
Always go for whole-grain breads, include lots of vegetables, a protein source like hummus, lean roast beef or chicken (instead of the “assorted meats” which tend to be higher in fat and salt), and slip in some cheese. Grab a vegetable juice to sip with it.
Crispy Fried Chicken & Fish
Chicken and fish are healthy choices, just not fried in batter, which makes them way high in fat. Instead, go for them barbequed, grilled, roasted or baked. A side salad and carton of milk rounds it out.
Pizza
Choose thin, whole-wheat crusts; load them with added vegetable toppings and extra tomato sauce if you can. Top with cheese for protein and calcium. For something different (and healthier!), try chicken or seafood instead of pepperoni.
