Healthier Fast Food
In the previous blog, we discussed the lack of quality in fast food meals, ingredients you might typically find, and potential health woes you may experience if eating a fast food diet often. Although there is no magic formula, there are options to either eat healthier fast food, find alternatives, or ways to avoid the scenario altogether.
“Proper planning and preparation prevents poor performance.” ― Stephen Keague, author
“By failing to prepare, you are preparing to fail.” ― Benjamin Franklin, Founding Father of the United States
“Planning is bringing the future into the present so that you can do something about it now.” ― Alan Lakein, author
The quotes all have the same meaning. The most definitive way you can prevent yourself and your family from stopping for fast food time after time is to plan ahead. A little work on the forefront and some extra minutes in the kitchen can save you time, money, and your health in the long run. Although initially you may think this is going to be another task on your to-do list and that you currently don’t see where you will be able to fit in anything else on that list, everyone can find five minutes in the day. Maybe it’s during commercial breaks of your favorite show, Sunday night when the kids have gone to bed, or first thing in the morning with your coffee. Look at the week ahead and make note…”what sporting events are scheduled?”, “who’s picking up and dropping off?”, “what other social activities are on the calendar?”, “when can we make a meal at home?”, “what’s in the fridge/freezer/pantry right now and what do I need to get from the store?”. By simply thinking ahead and planning out a few meals, you will actually feel empowered and in time, make the chaos feel less chaotic. The more you do it, the easier it becomes a habit. Getting the kids/family involved in the planning is a great way to teach them this lifelong skill. Planning teaches them how to set strategies, prioritize actions and accomplish goals. It also shows them that health, through proper eating choices, is a priority. This can build their confidence overall.
Better choices at typical fast food joints: As I said, sometimes it’s inevitable that you need to stop at a fast food place. Make a conscious effort to choose the lesser evil. Ask for no bun on your double cheeseburger (or toss the bun or at least half of it as it’s just empty calories). Some places will do a “lettuce wrap” instead of a bun. Ask for extra veggies, even if it is just tomatoes, pickles, lettuce and onions on a burger. Skip the fries or choose the smallest size possible. Opt for grilled chicken when available. Several places now have decent salads to choose from or try a yogurt parfait. Here are a few examples of specific options you could try at popular fast food joints...
McDonalds-Artisan Grilled Chicken Classic Sandwich and Wrap, Salads with Newman’s Own Dressings, Snack Wraps, Happy Meal with apples, Fruit’n’Yogurt Parfait
Wendy’s-Baked Potato, Chili, Asian Cashew Chicken Salad, Grilled Chicken Wrap/Side Salad, Ultimate Chicken Grill
Subway-Turn any sandwich into a salad, Roasted Chicken Sub, B-fast Egg & Cheese Sandwich, Veggie Delight Sub, Sweet Chicken Teriyaki Sub, Grilled Chicken Salad, Tuna Salad Sub, and Turkey Sub
Steak’n’Shake-Chipotle Steakburger Shooter, Garden Salad, Grilled Chicken Sandwich, Potato & Egg Tacos, Single Steakburger, 3 Chicken Fingers w/ Applesauce, Grilled Chicken Salad
Taco Del Mar-Chicken Burrito, Baja Style dishes...fish and chicken with whole wheat tortilla
Taco Bell-Mini Skillet Bowl
Healthier alternatives to typical fast food joints: Several fast food places are working on healthier options to have available as well as increasing the quality of their food. Here are a few examples of things you could choose when looking for alternatives to traditional fast food:
Places like Protein House, Eat Fit Go, True Food Kitchen, Evolve Paleo, Zoe’s Kitchen, and Whole Foods market all have healthier options than your typical fast food locations. Some even have meal prep options so that you have those grab and go meals waiting for you.
Starbucks-Spinach & Feta B-fast Wrap, Classic Whole-grain Oatmeal, Egg-white & Roasted Red Pepper Egg Bites, Hearty Veggie & Brown Rice Salad Bowl, Zesty Chicken and Black Bean Salad Bowl
Noodles & Company-Whole-grain Linguine, Japanese Pan Noodles with Broccoli, Small Bangkok Curry Bowl
Au Bon Pain-Small Plates menu and Soups such as Jamaican Black Bean to Fire Roasted Exotic Grains and Vegetables.
Chipotle-Bowls or Salads with protein (chicken/beans), brown rice, fajita veggies (ask for extra), guacamole, and salsas with extra lettuce...hold the sour cream and cheese or ask for little.
Panera-Soups (black bean or garden vegetable) and Salads, Power Chicken Hummus Bowl, Sandwiches (turkey and artichoke or avocado egg white & spinach b-fast power sandwich), Smoothies...choose apple as your side
Jason’s Deli-Salad Bar or Nutty Mixed Up Salad, Build a Sandwich on an Organic Whole Wheat Wrap, Reduced Sizes of Baked/Loaded Potatoes
Atlanta Bread-Salsa Fresca Salmon Salad, Sandwiches, Hearty Soups, and muffin tops
Fast meals made at home: You cannot get any easier than buying a rotisserie chicken and a bagged salad. The variety that you can create within this simple meal is endless. Veggies, avocado, fruits, boiled eggs, nuts and seeds on the salad, sauces for the chicken, etc. Mimic an asian chicken salad or a bacon avocado cobb salad.
Speaking of rotisserie chickens, these are extremely versatile as well. I do recommend purchasing one from a health food store such as Sprouts or Whole Foods for better quality chicken. Pick the chicken and use for chicken tacos, nachos, tostadas, homemade pizza, or a simple enchilada dish. All of these meals can be made healthy by using Siete tortillas, rinsed and drained black beans, tomatoes, lettuce or cabbage mix, salsas, peppers (jalapeno or fresh bell peppers), Greek yogurt in place of sour cream, cilantro, black olives, onions or green onions. Make a “toppings buffet” and let people dress a simple chicken taco the way they prefer or buy pre-made cauliflower crusts and allow kids to make their own pizzas. For additional complex carbs, throw in a side of wild or brown rice. Make it Spanish style for a more tomato savory flavor. Use bone broth for even more healing power. Extra rice can be frozen and made into a simple stir fry or fried rice later!
Using grass-fed ground beef is a simple taco meal as well. Try a taco pizza!
Pre-made soups such as Pacific & Amy’s brand soups can be made into a meal. Add leftover veggies from the fridge or whatever frozen veggies you have in the freezer. Make baked potatoes or sweet potatoes on the side or pour the soup over the potato. If you have any leftover proteins, such as chicken or the rotisserie chicken, add that for additional protein. Serve with a side salad.
Frittatas are a super quick way to get dinner on the table fast. Eggs are healthy, versatile, and can be delicious! Whisk some eggs with a little cheese, spices, and throw in whatever veggies and protein you have. I prefer starting on the stove in an iron skillet and then transferring the frittata to the oven to finish off the cooking. Slice and serve with marinara sauce, greek yogurt, sliced avocados, or a simple mixed greens salad.
Places like Trader Joe’s and Whole Foods have pre-made salmon burgers, turkey burgers, grass-fed beef burgers or a veggie burger. Heat and eat! They also have mashed sweet potatoes or sweet potato fries in the freezer section ready to go. Throw in that bagged salad and there’s another quick meal.
Although I don’t advocate for pasta often because I think it’s overused and sometimes lacks nutritionally, it can be made into a fast and healthy meal. Whether you go the traditional route and make it with marinara sauce, frozen meatballs, and a salad for spaghetti or use grass-fed butter or olive oil and garlic with frozen peas or other frozen veggies and chopped ham or chicken for a lighter spin, you can have a hot meal on the table in minutes. They now have veggies noodles you can buy and either substitute for the noodle portion or add the veggie noodles to the pasta for an extra nutrient boost.
I haven’t even talked about crockpots or instapots yet! And now the air fryer!!
With smart phones at our fingertips, we can yelp healthy options close to our location, use grub hub or a similar app for food delivery, order groceries online to be delivered to your house, try meal delivery kits where most of the prep is done for you but you get to do the cooking and serve a hot meal and so on and so on. As convenient as fast food can be, the convenience of making and/or eating healthy meals is not only increasing but improving constantly. You don’t have to be a chef to cook at home, but you do have to be somewhat of a planner to eat meals at home and avoid the fast food rut.
