Fast food is convenient, inexpensive and filling but unfortunately not a healthy one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more. Also, in a bad economy the temptation is often be hard to resist. However, as an informed consumer, you can make healthier choices and still enjoy the price and convenience of fast food restaurants.
Making healthy restaurant choices is one of the most important skills of long-term weight loss success. Many restaurants have hidden menus. Here are some healthy restaurant and fast food choices. Also, we have included a few classic recipes (like faux fried chicken, meatloaf sliders and carrot cake cupcakes) and made them healthier!
The Starbucks Short
Upon request, your barista will serve you a "short" 8-ounce cup—which means big calorie savings. A grande white-chocolate mocha, for example, has 400 calories—the equivalent of about three Starbucks double fudge mini doughnuts. The short has half that amount.
Subway’s 6-inch chicken marinara sub
The meatball marinara sub tastes great but costs you 580 calories and 23 grams of fat. The oven-roasted chicken is 320 calories and 4 grams of fat. For some extra flavor, top the sandwich with oregano and a few black olives.
IHOP. Real fruit.
Many of the menu's pancakes and waffles come with fruit toppings which are preserved fruit swimming in extra calories. The healthy alternative is to order a short stack of buttermilk pancakes and ask them to top it with fresh fruit.
Chipotle. Customized tacos
Chipotle can make a taco which is not on the menu. Ask for three crispy tacos with black beans, fajita vegetables, tomato salsa and lettuce. This custom taco saves you 615 calories and 28 grams of fat over a chicken burrito with black beans, rice, green salsa, cheese and sour cream.
Red Robin. Gimme the petite burger
This small burger was removed from the menu but the Red Robin kitchen still makes it. The petite is about half the calories of the standard 931-calorie cheeseburger.
Faux-Fried Chicken
1 lb chicken tenders or boneless, skinless chicken breast, cut into thin strips
3 Tbsp Dijon mustard
2 1/2 c cornflakes
2 tsp minced fresh sage
1 tsp minced fresh thyme BBQ or honey-mustard sauce (optional)
1. Preheat oven to 400°F. Line a baking sheet with parchment paper and spray with nonstick cooking spray. Using a pastry brush, coat each piece of chicken with Dijon mustard.
2. In a food processor or blender, combine the cornflakes, sage, thyme, and salt and pepper to taste. Pulse to a coarse meal and transfer to a shallow dish. Dredge each chicken strip in the cornflake mixture until evenly coated. Place on baking sheet and bake until cooked through, 8 to 10 minutes. Serve with dipping sauce, if desired.
Makes 4 servings. Per serving: 170 cal, 0.5 g fat (0 g sat fat), 15 g carbs, 1 g fiber, 360 mg sodium, 27 g protein
Meatloaf Sliders
6 oz extra-lean ground beef (95 percent)
1 egg white, lightly beaten
3 Tbsp ketchup
3 Tbsp finely chopped onion
1 Tbsp whole-wheat bread crumbs
1/2 tsp Worcestershire sauce
1 tsp minced flat-leaf parsley
1 tsp minced thyme
Dash garlic powder
8 slider-size whole-wheat buns
1. Preheat oven to 350°F. Line a baking sheet with parchment paper and place a cooling rack on top. Spray lightly with nonstick cooking spray.
2. In a large bowl, combine beef, egg white, 1 1/2 Tbsp ketchup, onions, bread crumbs, Worcestershire sauce, parsley, thyme, garlic powder, and salt and pepper to taste. Use your hands to mix everything together.
3. Divide meat into 8 thin patties and place on prepared rack. Brush with remaining ketchup. Bake 20 minutes.
4. Place sliders in buns and serve.
Makes 4 servings (2 sliders). Per serving: 280 cal, 6 g fat (1 g sat fat), 38 g carbs, 2 g fiber, 500 mg sodium, 20 g protein
Carrot-Cake Cupcakes
2 c whole-wheat pastry flour
1 c all-purpose flour
2 tsp baking soda
1 1/2 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp ground nutmeg
1/2 tsp kosher salt
1 c lightly packed brown sugar
1/4 c canola oil
2 large eggs
1/2 c plain yogurt
1 lb carrots, grated
1/2 c golden raisins
4 oz light cream cheese, at room temperature
1 c confectioners' sugar
1/4 c chopped walnuts (optional)
1. Preheat oven to 350°F. In a medium bowl, sift together the flours, baking soda, cinnamon, ginger, nutmeg, and salt. Set aside.
2. With an electric mixer, beat brown sugar and canola oil for 5 minutes. Add eggs, one at a time. Stir in yogurt, carrots, and raisins. Mix in the flour mixture until just combined.
3. Spoon batter into paper-lined muffin tins. Bake for 20 minutes or until a toothpick comes out clean. Let cool completely on a wire rack.
4. Using an electric mixer, whip cream cheese and sugar. Spread over each cupcake. Top with walnuts, if desired.
Makes 18. Per cupcake: 220 cal, 5 g fat (0.5 sat fat), 41 g carbs, 3 g fiber, 260 mg sodium, 5 g protein
Sources:
Men’s Health, Eating Well, Family Fun, www.dallasnews.com