Healthy Eating On The Go
Here at Natural Horizons Wellness Center we encourage patients and staff alike to eat healthy. However, it can become challenging when we are in a hurry and need to grab a quick bite to eat. Trying to maneuver our way through a menu at a restaurant or even worse, when in a hurry, a fast food menu board, can be difficult.
We’ve taken a few minutes to assemble a comparison of some of our local fast food and family restaurant menu items to raise your awareness of what you are putting into your body.
Cheeseburger: McDonald’s Burger King Red Robin
540 cal 760 cal 931 cal
29 grams fat 47 grams fat 60 grams fat
Did you know that at most places you can ask that your burger be made “protein style” which means without the bun and sauces which will reduce your calories and fat significantly? For instance at Red Robin’s the gourmet cheeseburger protein style has 461 cal and 32 grams of fat. As you can see, less than half the calories and almost half the fat.
Turkey Sandwich: Subway 6” Panera Quizno’s
Sierra Turkey Chicken Carbanara
330 cal 840 cal 1510 cal
8.5 grams fat 40 grams fat 82 grams fat
Tacos Taco Bell Baha Fresh Chevy’s
Grilled steak Grilled Steak Grilled Chicken
Fresco Style Baha Style Dinner
290 cal 230 cal 911 cal
7 grams fat 8 grams fat 41 grams fat
When you’re choosing tacos save on calories and fat by choosing corn tortillas rather than flour tortillas. Also, have it served fresco or baha style, meaning no cheese or sauce but a chunky tomato salsa instead. This is a much healthier way to go.
Salads McDonald’s Wendy’s Chipotle
Chicken Asian Mandarin Chicken Chicken
390 cal 570 cal 485 cal
12.5 grams fat 25 grams fat 21 grams fat
The tricky part of dealing with salads is the dressing. For instance, this Wendy’s salad, 110 calories and 10 grams of the fat come from the dressing. The healthy thing about the Chipotle salad is that you can pick and choose what to put on it. This combination has black beans, chunky tomato salsa, and guacamole (which has healthy oils) therefore providing plenty of flavor without a dressing.
May we suggest that if you know you are going to have a busy day tomorrow that the evening before you take a few minutes to cut up an apple, peel an orange, chop some celery and carrot sticks. Be sure to sprinkle a little vitamin C powder on your sliced apples to keep them from turning brown. Then place in individual baggies. Store these in a soft sided cooler along with a small bottle of nut butter for dipping. Also, take along cheese slices or cubes and raw almonds. This way when you are in a hurry or can’t get away from your desk you have a healthy lunch or snack and won’t need to get caught in the 911 hunger run to the closest fast food drive through. Your blood sugar and your entire body will thank you.
For more healthy ideas about nutrition contact Dr. Lucky Bennett, ND at 703-246-9355.
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