 Eating Out... FAST FOOD!
If you are like a lot of people, fast food meals seem to find their way into your diet. Here's the good news: it is possible to make healthy food choices when you are eating out. Key things to be aware of include: extra creamy and/or cheesy sauces (that add on the fat and calories), supersized portions, double and triple burgers, cookies and brownies, or any other high calorie dessert.
.McDonald's Chicken McGrill, salad with low fat Balsamic, water (440 cal, 16g fat)
.Burger King Veggie burger, salad with light Italian, water (380 cal, 16 g fat)
.Wendy's Ultimate Chicken Grill Sandwich, salad with fat-free French, water (480 cal, 7 g fat)
.12" Subway club on wheat, Baked Doritos, skim milk (800 cal, 14 g fat) (same meal but 6" sub - 510 cal, 9 g fat)
.Tim Horton's plain coffee - 0 cal, 0 g fat
.2 timbits - 100 cal, 6 g fat
.1 bagel - 300 cal, 3 g fat
.McDonald's Quarter Pounder with Cheese, medium fries, and coke (1080 cal, 43g fat)
.Burger King Whopper, medium fries and coke (1,260 cal, 60 g fat)
.Wendy's Classic Triple with Cheese, Biggie Fries and Biggie Coke (1690 cal, 78 g fat)
.12" Subway tuna on wheat, 2 cookies, medium pop (1750 cal, 82 g fat) (same meal but 6" sub - 1270 cal, 51g fat)
.Tim Horton's large double/double - 200 cal, 20 g fat
.1 donut - 300 cal, 15 g fat
.1 muffin - 400 cal, 20 g fat
You can create your own healthy "fast food" meal at home when you are in the mood for a treat. Replace a fatty burger with a veggie burger, turkey burger or extra lean ground beef, and bump up your vitamin intake by replacing regular French fries with sweet potato fries.
Burger
Whole wheat bun
Light mayo, ketchup etc.
Lettuce, tomato
3-4 oz. burger
Sweet Potato Fries with Mayo Dip
2-3 sweet potatoes, cut thinly
pan fry in 2-4 Tbsp canola oil until lightly browned, stir frequently
place on baking sheet, roast at 380 degrees for 10-15 minutes
Mayo - add curry powder, pepper and/or lemon juice to taste
1 Burger with bun, 25 french fries - approx. 600 calories, 15-25 grams of fat (depending on how much oil you use)
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