Sometimes you just have to MAKE DO with what you’ve GOT when you’re super busy…but that doesn’t mean you have to BACKSLIDE on your HEALTH + FITNESS goals!
Let’s face it – we’re ALL busy! In a perfect world, we would all employ private chefs to make every meal and snack fresh, organic, and totally in line with our fitness goals. BUT since most of us haven’t reached that level yet, here are some FAST FOOD HACKS from HEALTH Magazine (www.health.com) that can help make your day EASIER + still keep your nutrition ON POINT!
McDonald’s
Kim Lyons, former trainer on The Biggest Loser and author of Your Body, Your Life
My picks: Premium Grilled Chicken Classic Sandwich, fruit and walnuts, black coffee.
“I don’t just look at calories, but at the balance between calories, fat, carbs, protein, and sodium. So I get the grilled chicken sandwich, customized with extra lettuce, tomato, and no mayo. Skipping the mayo saves you about 6 grams of fat and 50 calories, bringing it down to 300. Want to make it even lighter? Ditch the top half of the bun to cut back nearly 165 milligrams of sodium, 100 calories, and almost 20 grams of useless carbs. As a side, I go for the fruit and walnuts [210 calories and only 60 mg of sodium], and to drink, I like water with a slice of lemon and a plain coffee.”
Photo Credit: Courtesy of McDonald's
Subway
Ingrid Hoffmann, host of Deliciosoon Univision and Simply Delicioso on the Cooking Channel
My pick: Six-inch Turkey Breast Sandwich on nine-grain wheat bread
“I like to load up my turkey sub on wheat bread with veggies, avocado, and some mustard. This is the best food-on-the run solution (and I’m often on the run!) because it’s got all you need: protein, fresh veggies, and a carb, for 360 calories. Plus, it’s very satisfying, and who doesn’t love a good sub?”
Photo Credit: Courtesy of Subway
Burger King
Brian Wansink, PhD, director of the Cornell University Food and Brand Lab and author of Mindless Eating
My picks: Whopper Jr., Garden Side Salad
“I get the Whopper Jr. meal with cheese but without mayo or fries. The hamburger is only 300 calories—that’s not very much! With it, I get a side salad with ranch dressing (ranch is my favorite; I’m not an oil and vinegar kind of guy). Plus, I put lettuce from the salad into the junior burger which makes it feel more substantial.”
Photo Credit: Courtesy of Burger King
Wendy’s
Joanne Lichten, RD, author of Eat Out Healthy
My picks: Large chili, small Diet Coke
“I love when there’s something pretty healthy and not-so-standard on the menu, like Wendy’s chili. It’s just 310 calories (without the cheese or crackers), which is good for me because I eat six small meals a day. Since protein helps you feel full, I like that it has 26 grams as well as 10 grams of fiber. And I admit, I love Diet Coke, so I get a small—everything in moderation!”
Photo Credit: Courtesy of Wendy's
Baja Fresh
Melissa d’Arabian, host of Food Network’s Ten Dollar Dinners
My Picks: 1 Grilled Wahoo Fish Taco (with avocado), half an order of rice and beans
“The trick at Baja Fresh is to find creative ways to eat their delicious, spicy Salsa Baja without the fried tortilla chips! I cover their 230-calorie Wahoo Fish Taco with a few spoonfuls of salsa for more flavor, which adds only about 20 calories. Plus, the healthy fats from the avocado are filling, creamy, and decadent. And that half order of rice and beans has lots of fiber, which really makes me feel full longer.”
Photo Credit: Courtesy of Baja Fresh