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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