I’m pretty sure we’ve all asked to stop at a fast-food restaurant and in response, heard the famous words, “no, we have food at home”. Although it might be disappointing to hear those words in the moment, eating a healthy homemade meal is always the best decision. Fast food is highly processed, which is not good for our bodies. Fast food menu options usually contain foods high in salt, saturated fat, and added sugars. These extra calories do not help us get in the daily nutrients and servings our bodies need.
Does this mean you should never eat out? No! We all like to enjoy these treats occasionally. So, when you do eat out, it is important to select healthier food options that will fit into the five food groups! Remember to be mindful of portion sizes too, so you aren’t exceeding the number of calories your body needs. Here are some tips on choosing healthier options at the drive-thru and incorporating the five food groups into your meal!
Breakfast: a carefully ordered burrito can provide all five food groups!
- Grains: opt for a whole wheat tortilla, if available, for your grain serving
- Protein: eggs and beans are both good sources of protein
- Fruit: order apple slices or another fruit option on the side
- Vegetables: ask that bell peppers, tomatoes, onions, or other vegetables be added to your burrito
- Dairy: including cheese in the burrito provides a source of dairy
Lunch: try ordering grilled chicken sandwich!
- Protein: select a grilled chicken sandwich or a small order of chicken nuggets. (Consider grilled chicken nuggets where available.)
- Grains: the top and bottom of the bun each count as an ounce-equivalent of grains (or more) depending on their size
- Fruits: add an order of apple slices or a fruit cup on the side
- Vegetables: order a small side salad with dressing on the side, if possible
- Dairy: for a beverage, choose fat-free or low-fat milk. If dairy is not an option, opt for water instead of drinks with added sugars
Dinner: the classic burger and fries can fit within a healthy eating style!
- Protein: the meat patty is a source of protein. Go for a single cheeseburger, rather than a double
- Grain: opt for a whole grain bun when available
- Fruits: add an order of apple slices, unsweetened applesauce, or a fruit cup
- Vegetables: add tomatoes, onions, and lettuce to your burger. If you’re ordering fries, get a kids’ size, or split a small order with someone else
- Dairy: adding cheese to your burger will incorporate dairy in your meal
These small changes can help you build a healthy eating routine. So, on those days where you don’t feel like eating the food you have at home, remember to make these changes to your favorite fast-food order!
Written By: Bella Regna
Meal substitutions found at: https://www.eatright.org/