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Being smart on the go!!

August 15th, 2011 by Melissa Uncategorized

This week’s nutrition challenege focuses on fast food. We all have ahard time planning out those meals and sometimes need to grab something on the go. So when you find yourself buying fast food, try to rememeber these options at your popular fast food spots!

Breakfast

Eighty percent of people who lose weight and keep it off eat breakfast every day. 

Starbucks

  • Egg white, spinach and feta wrap
  • Coffee
  • An apple

Dunkin Donuts

  • Egg white, turkey sausage or veggie flat bread
  • Coffee
  • A banana

McDonald’s

  • Two Egg McMuffins – Remove the English muffins, and eat with knife and fork.
  • Coffee
  •  A piece of fruit

Subway

  • Egg white with veggies on wheat bread

Lunch/Dinner

Make sure to opt for water instead of soda. Don’t let sugary drinks sabotage your diet.

Subway

  • 6-inch ham, turkey, chicken, or roast beef sandwich on wheat or 9 grain bread (Add lots of veggie toppings to up your vegetable intake.)

Manchu Wok

  • Kung pao chicken and order of mixed veggies (Avoid white rice; ask for brown rice instead.)

McDonald’s

  • Premium Grilled Chicken Classic sandwich with extra lettuce and tomato (Remove the bread and eat with knife and fork.)
  • Two grilled honey mustard or chipotle chicken snack wraps (Again, ditch the wrap and eat with knife and fork.)
  • Add side salad to any meal

Wendy’s

  • Ultimate Chicken Grill with extra lettuce and tomato (Eat without the bun.)
  • Side order of small chili

Taco  Bell

  • Two bean burritos, fresco style
  • Two fresco chicken or steak hard tacos with a side of fresco pinto beans

Burger King

  • Double Whopper Junior with extra lettuce and tomato (Take off bun and eat with knife and fork.)
  • Side of apple fries

Papa John’s Pizza

  • Two slices of Garden Fresh pizza on whole wheat thin crust
  • One slice of garden fresh pizza on whole wheat crust with 1 whole wheat breadstick dipped in pizza sauce

KFC

  • Grilled chicken breast with two of the below sides:
  • Side salad with no croutons and fat free ranch dressing
  • Green beans
  • Corn on the cob

Chipotle

  • Taco salad with chicken or steak, fresh tomato salsa, hot sauce (optional), guacamole, add black or pinto beans if desired (NOTE: Avoid the salad dressing because it has 260 calories and 700 mg sodium. The guacamole, juices from the meats, and salsa should give the salad enough “sauce.” Ask for extra salsa if you want more flavor.