Eating a quick, healthful lunch used to require bringing your own food from home. Now many fast-food restaurants offer low-fat, healthful meals. If you read the nutritional menu and choose low-fat items, it's possible to eat lunch without guilt. It's even possible to eat a good lunch loaded with vegetables, lean protein, and reduced sodium in addition to reduced fat.
Burger Chains
All of the nationwide hamburger chains have menu items that are less than 10 g of fat per serving. Stay away from french fries and breaded, fried fish or chicken sandwiches, and eat small portion sizes. For example, a small plain hamburger at McDonald's has 9 g of fat. Pair that with a green salad and unsweetened ice tea or low-fat milk. Wendy's has a salad bar with low-fat dressings available.
Delicatessens
Healthful, low-fat sandwiches are easy to order at delicatessens and subway chains. For example, choose low-fat, oven-roasted turkey on whole grain bread, with low-fat mayonnaise. Pile on plenty of fresh vegetables such as spinach, tomato, bell pepper and hummus, and eliminate cheese slices. Stay away from tuna salad or chicken salad prepared with mayonnaise, and meatball or cheese steak sandwiches. Deli salads such as potato salad and cole slaw are high in fat; choose mixed greens or fruit on the side instead.
Hot Dog Carts
Turkey, chicken and tofu sausages are much lower in fat than hot dogs made from pork or beef. Skip cheese and bacon and instead opt for sauerkraut, chopped onions and mustard. Your breath might be strong, but your cardiologist won't mind. In general, hot dogs are not a healthful option for lunch because they contain a lot of sodium, but occasional indulgence at a picnic or baseball game will not derail your low-fat nutrition plan.
Mexican Food
Order chicken and grilled seafood tacos a la carte without cheese or white sauce, but you can have cabbage, salsa and a small avocado slice. Chicken fajitas with onions and peppers is good if the fajitas are grilled instead of sauteed. Avoid guacamole, nachos with cheese, chips, re-fried beans, Mexican rice, and any deep-fried items such as a burrito or taquitos.
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