Fast food is known for it's convenience and high levels of saturated fat and calories. In the past dieters have been quick to avoid these establishments for fear of compromising their diet. Though not ideal for weight loss, take-out food can be enjoyed on occasion as a guilt free treat. Knowing how to choose a healthier meal can make dining out easier. Eating at fast food restaurants can be a relatively nutritious experience that doesn't have to leave you deprived.
Burgers and Sandwiches
Sandwiches and burgers can be healthy in moderation. The bread, dressings, cheeses and spreads are what add excess fat and calories. When choosing burgers or sandwiches be aware of the hidden calories. Do not super-size. Choose grilled lean meats, such as a turkey or chicken breast and avoid anything fried. Choose whole grain bread or wraps over white buns. Add as many fresh vegetables as you like, toppings such as sweet peppers, pickles, onions, lettuce, tomatoes add flavor and texture. Limit dressings to two tablespoons of a light calorie, low fat dressing, ketchup or spicy mustard. Avoid butter, mayonnaise, cheese and sour cream. An ideal meal would include a grilled chicken wrap on whole wheat with lite Italian dressing and a yogurt or apple on the side.
Salads
Not all salads are created equal. Avoid salads filled with high fat meats and cheeses. Look for lean options with turkey, chicken or tuna. Choose darker greens such as romaine, arugula, spinach or spring mixes. Choose low calorie and low fat dressing served on the side. An ideal salad would be tuna nicoise with a red wine or balsamic vinegar on the side. This salad usually includes grilled tuna, green beans, eggs, capers, onions, tomatoes and olives, omitting the egg or asking for egg whites only. This provides lean protein, healthy fats and lots of textures and flavors.
Chinese and Japanese
Traditional Asian food is healthier and lower in calories than the standard delivery options. Start off your meal with a clear soup, such as wonton or miso. Look for steamed dumplings or shumai. Choose a steamed vegetable, chicken or fish entree and avoid anything fried. Request a side of brown rice. Choose vegetable or shrimp sushi avoiding spicy mayonnaise filled rolls. Request all sauces on the side. An ideal meal would include wonton soup, steamed chicken and vegetables with brown rice.
Indian
Indian food is known for being filled with oil and ghee, but when specially prepared it can be an ideal diet choice. Indian food is full of fresh fruit and vegetables. Choose lentil or squash soups as an appetizer. Pick meals made with steamed vegetables, chicken or seafood. Choose steamed rice and whole wheat roti as side dishes. Avoid all coconut or cream based entrees. An ideal meal would be gobhi matar tamatar, a vegan entree made with cauliflower, peas and tomatoes, served over rice with fresh fruit for dessert.
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