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FAST FOOD CHEAT SHEET
Life Happens. There are many times when circumstances are beyond
our control, and that handy clean-eating cooler is nowhere to be found. What do
you do? Do you throw in the towel and slug down a Big Mac™,
fries and a coke? Ummm, NO.
Let me repeat that...
NO!
While I don't condone failure to prepare, I am fully aware that sometimes the drive-thru is really the only option, other than simply not eating - which frankly, is NOT an option. I live in the real world, too, and my trusty cooler can't always come to my rescue. I've found myself sitting in a hospital waiting room for hours - with no cooler. I've found myself on the road right smack in the middle of the day that has no end. I've been stranded in car dealerships. There are times when the drive-thru or it's ilk are unavoidable. Over the years I've developed a kind of cheat sheet - and even though it's not my own fresh food, I can make educated choices that won't undo all my hard work or throw my metabolism into a catatonic state.
Best Choice:
Grocery Store. If you're near a grocer, you can find clean eats like almonds (go for the unsalted), fresh fruit, fresh raw veggies, string cheese, low-sodium beef jerky (without msg) greek yogurt single-servings, pre-cooked chicken... you might even find sushi - look for a brown rice California roll.
Next Best Choice:
Purse Food. Yes, I said it. Most of us women carry a ton of unnecessary items in our suitcases, I mean purses. Make it a point to keep it stocked with a few emergency rations, too. Like what? Baggies of raw almonds, dried fruit, low-sodium beef jerky, and NoGii bars. What's a NoGii bar? It's a tiny package of excellence. ;-) Gluten Free, low sugar, high protein, and free of the majority of junk in bars today. Check them out online here.
Fast Food:
McDonalds: Grilled Salsa Roja wrap... about 200 calories each. Order it
without cheese. Better - order two, and a side salad - ditch the dressing and
tortillas and dump the contents of both wraps into the salad - mix and enjoy.
Water or unsweetened ice tea to drink.
Carls Jr: Chicken Santa Fe Sandwich as a Lettuce Wrap with no cheese or
sauce. Basically, this is a grilled chicken breast with a green chili wrapped in
lettuce. Water or unsweetened ice tea to drink.
Taco Bell: Hard Taco, fresca style (no cheese).
In-n-Out: Cheeseburger in a lettuce wrap. No fries. Water or unsweetened
ice tea to drink.
Pizza Hut: Thin and Crispy Chicken Supreme, light cheese OR the Natural
Rustica (chicken supreme).
Subway: 6" Grilled chicken on whole wheat with baby spinach, carrots,
cucumber, lettuce, peppers, dijon or yellow mustard, and no cheese. OR make your
own chicken breast salad, heavy on the vegetables with lemon juice or
oil/vinegar for dressing. ** Subway is
a LAST RESORT for me. Their sodium levels are way too high to be considered
healthy. Water or unsweetened ice tea to drink.
Burger King: Not an option. Nothing on or off the menu is actual food -
it's a sodium and chemical playground. If you MUST, order plain grilled
chicken and eat it on a side-salad, no dressing (or use a bit of Oil/Vinegar or
lemon juice). Water or unsweetened ice tea to
drink.
What about eating out in "regular" restaurants? Special events, business deals, and even "date nights" will often land you seated in a booth. What you order depends on a couple things...
Is this a treat meal? A treat meal can occur once a week or so, and should be enjoyed. That doesn't mean you order the most metabolism-wrecking dishes on the menu and clean your plate(s)... it means you order what you really want, eat a reasonable portion, and then be done. Don't take home the leftovers.
Not a treat meal? Then order smart. Grilled meats, dry (no sauces, butter, oil or salt), steamed vegetables, brown rice or baked potato (top with salsa, ditch the butter and sour cream). Skip the bread basket, the chips (or allow yourself a specific number and stick to it - like 7 chips), and dessert - unless you can order up a bowl of fresh fruit (without added sugar) plain. If you know where you're going ahead of time, go online to see if their menu is available - make choices that suit your goals, and hold to them.
Remember - YOU are in control. Act like it.
Downloads and Custom Plans. Recipe For Fitness,
offers a variety of nutrition plans as
downloads, just choose the caloric-goal that's right for you. If you want a
custom nutritional plan, designed for you and that will adjust with your
progress, contact us.
