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March 18, 2024
It happens to the best of us. You’re trying to eat healthy, when suddenly Wendy’s starts advertising $1 cheeseburgers and Dairy Queen offers free ice cream cones.
If you can’t resist the cravings anymore – or if you just don’t have time to put together a balanced meal – this one’s for you.
Here are an expert’s top four tips on how to navigate your favorite fast food restaurants, guilt-free.
1. It starts with the right portion size.
Bad news, Burger King fans. Ideally, a meal shouldn’t contain more than 500 calories – less than half the calories in a Whopper meal.
“A great way to keep portions or calories in check is to order from the kids’ menu,” says BreAnn Erickson, RDN, a registered dietitian nutritionist with the Digestive Health Institute in Shelton and Bridgeport. “Another option is to stick to just the entrée, rather than getting a combo meal.”
It might come as a surprise, but many of your favorite fast food sandwiches (like the Quarter Pounder, Filet-O-Fish, and McChicken) all fall under the 500-calorie mark. The culprit, more often than not, comes from the rest of the meal. A medium order of fries and a coke, for example, easily clear 500 calories on their own.
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2. Enjoy the add-ons.
Regardless of whether it’s on a sandwich or in a salad, the calories have a tendency to conceal in the include-ons.
“An straightforward way to reduce extra fat and energy is to simply maintain the dressings and sauces, or request for very low body fat choices. If you’re a condiment lover, check out swapping out mayonnaise or ranch in favor of mustard, vinegars, warm sauce or salsa,” suggests Erickson.
If you opt for a salad, she implies together with a lean protein and asking for a reduced-body fat dressing. But it is not just sauces that include calories.
“Other incorporate-ons like bacon, cheese, tortilla strips and croutons can also make your food far more calorie dense,” Erickson notes. “Don’t be scared to skip these – I like to simply call that ‘undressing your food stuff.’”
3. Prevent anything deep fried.
At a rapid food restaurant, this could sense impossible. But usually, you can come across a grilled or baked protein option on the menu.
“It’s no top secret that grilled or baked is usually a greater preference than fried when it will come to nutritional price,” states Erickson.
And that guidance doesn’t end with the proteins.
“You can stay away from the deep fryer when it comes to sides, as well – French fries are not the only selection. Rather, appear for a baked potato, side salads, apple slices, fruit cups or yogurt. And if you do want one thing like chips or fries, pick out the smallest size,” Erickson implies.
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4. Pick out your drink wisely.
It isn’t just the food items that can cover energy in fast food items dining establishments – drinks can be just as undesirable.
“You possibly know that soda is not a healthful beverage, but some of the alternatives aren’t a great deal improved,” suggests Erickson. “Try to restrict any consume that is sweetened or has additional sugars. That consists of juice, lemonade, flavored milk, milkshakes and flavored or sweetened coffees.”
That even applies to the drinks promoted as healthful alternatives.
“Whether it’s diet plan drinks with synthetic sweeteners or beverages labeled calorie absolutely free, they may not be healthful. As a substitute, pick h2o, seltzers or unsweetened iced teas,” she implies.
And if none of individuals are for you?
“If you want some flavor without the need of all of the sugar, acquire a little amount of money of a sweetened beverage and increase water,” Erickson indicates. “This will give you some taste or fizz, but limit it to a compact dimensions.”
Really don’t be fearful to indulge at the time in a though.
At the close of the working day, there’s no disgrace in managing yourself from time to time.
“The most vital thing is to concentration on developing healthy behavior. Using care of you does not just signify consuming balanced, it signifies experience nutritious, as well. Lifestyle is busy – but brief and effortless food items selections can be a part of a healthy diet program devoid of the guilt.”
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