Here are some smart food strategies to navigate you through food courts and drive-throughs.
Skipping meals before heading out to the land of oversize burgers can lead you astray. When you are overly hungry, you're more likely to overeat and make poor food choices. Eat regular balanced meals, and if you'll be out for hours, pack a portable snack such as a couple of tablespoons of nuts or seeds with some fruit.
Once you're in fast-food land, you can make smart choices if you're armed with a little knowledge, so ask for nutrition information brochures. The key is to optimize the quality of your fuel. Fat-laden choices won't provide get-up-and-go. Instead you'll likely crave a nap. Meals that feature vegetables and small servings of low-fat protein will put a spring in your step right through to the new year. Here are a few tips to consider.
Tips for making smart fast food choices
-Ask for dressings, spreads, mayo and sauces on the side, or substitute with lower-fat options, such as mustard or salsa.
-Lean burgers can fit the bill, but double or oversize patties and toppings, such as bacon and cheese, can send your fat intake soaring.
-Chicken or fish can be lower in fat than a burger, but not if it's deep-fried, so ask how it's prepared.
-Dress salads lightly, skip the bacon bits and croutons, and limit high-fat shredded cheeses.
-At sandwich and sub shops, avoid oversize rolls and bagels or ask for them to be hollowed out. And go for the whole grain varieties for maximum nutrition.
-At coffee shops, steer clear of items with syrups and creams. Choose lattes or teas with 1 per cent or skim milk. Avoid muffins, even low-fat ones; most are equal to four to six slices of bread.
-A pizza slice is a terrific option if it's a moderate size, is topped with lean choices, such as vegetables or ham, and is light on the cheese. As for pasta, opt for tomato over cream sauce, and skip the garlic bread.
-For wise Chinese selections, go for steamed rice over fried and skip meal deals, which often feature fat-laden egg rolls.
-Consider Japanese grilled items with vegetables, steamed rice and chicken or shrimp.
-Lastly, in fast-food territory bargains abound, but the pennies you save on specials or upsized portions can be costly to your stamina.
Rosie Schwartz is a consulting dietitian and author.
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