Tips to eating healthy at Fast Food Restaurants

How does your favorite fast food shape up?

In today's fast paced world, well over 50% of Americans eat out for at least one meal a day. For most of us that is often a quick stop at a fast food restaurant. The majority of the choices at many fast food restaurants leave us wondering how we can merge a busy lifestyle and a healthy diet. With a little extra information on your side picking a healthy low-fat meal is possible and fairly easy.

• Look over our Fast Food Facts for the restaurants that you eat at most often, and note the items that are low in fat and calories. With just a little looking you'll be amazed how many items fit into a healthy diet.
• Look at the fat and calorie values for the sauces and/or mayonnaise that is used on your favorite fast food items. Often just getting the item without the sauce will drastically reduce the fat and calorie content.
• When ordering a salad, be sure to check the fat and calorie content of the dressing. Often times it is one of the worst items on the menu. Always ask if a low-fat alternative is available. I also keep a bottle of my favorite healthy dressing in the fridge at work to use on fast food salads.
• Skip a shake and/or fries and you will save yourself hundreds of calories and countless grams of fat. Some restaurants are now serving fruit smoothies that are a good alternative to fattening shakes.

Tips of Healthy Eating on the Road

Maintain a Healthy Diet on a Road Trip

Typical freeway fare includes fast food, microwave-ready service station options, bags of chips, and lots of sodas. These foods are almost always full of bad fats, lots of calories, and not much valuable nutrition. Plus, eating junk food for a couple of days can leave you feeling fatigued and crabby, and give you a stomach ache.

With a little bit of effort and willpower, you can navigate your way around the junk food and maintain your healthy diet while on a long road trip. You’ll feel healthier, more alert, and have more fun.

Breakfast

You may be eating breakfast at a restaurant, a hotel continental breakfast bar, or even the food aisle of a gas station. Avoid excess sugar. High carbohydrate meals may improve your mood for a short time, but lots of sugar can also make you sleepy. That's not good if you are the driver.

Eat healthy at a restaurant:

• Choose an omelet filled with vegetables and order a side of whole-wheat toast instead of a stack of pancakes and syrup.
• A bowl of oatmeal with fresh fruit is very filling and good for you.
• If you want something sweet, choose a bran muffin, which is a good source of fiber. Or opt for whole-grain toast with just a little jam or jelly.

At the hotel continental breakfast bar:

• Choose a whole grain cereal with low-fat milk.
• Fresh fruit gives you vitamins and fiber.
• Yogurt or hard-boiled eggs are good sources of protein.
• Avoid sugary muffins, sweet-rolls, and pre-sweetened cereal.
  

At the service station:

• Look for single-serving whole grain breakfast cereals and low-fat milk.
• Protein bars can make a good breakfast food substitute, but watch out for extra sugar and calories--read the labels.
• As a last resort, choose a hot breakfast sandwich or small breakfast burrito over donuts and sweet-rolls.
  

Fast food restaurants:

• Most breakfast choices have lots of calories and saturated fats, but breakfast burritos may have less than other selections.
• Fruit and yogurt parfaits will give you some calcium and protein without too much saturated fat.
• Drink low-fat milk or 100 percent juice instead of sodas and orange-flavored soft drinks.
  

Snacks in the Car

If you are the driver, you probably should not be snacking since eating can be a big distraction. Snacks to keep your passengers happy should be low in saturated fats, low in sugar and nutritious. Take a cooler with ice packs to keep your snacks and beverages cold.

When you stop for gas and restroom breaks, find a local grocery store which will have a better selection than the gas station.

Eat healthy snacks in the car:

• Load up on fresh-cut vegetables and fruit. Bring along a small cooler with ice packs to keep your snacks fresh.
• Bring plenty of water. It will keep you hydrated and, if you spill it, won’t stain the upholstery like sodas.
• Individually wrapped portions of string cheese or vegetarian cheese alternatives can be kept in the cooler with the fruit and vegetables. They are a great source of calcium and protein.
• Bring baked whole grain crackers along on your trip. This is good for added fiber and nutrients.
• Don’t overindulge in greasy chips. There are baked varieties that have a lot less unhealthy fats. You need to watch how much you eat of those too, however, since they don’t offer much in the way of nutrition.
• You can also pack sandwiches made with whole grain bread and peanut butter or lean meats. Keep these in the cooler, too.
• Nuts such as almonds, cashews, and walnuts contain polyunsaturated fats and are easy to take on a trip in either individual bags or larger containers.

Lunch and Dinner

Lunch and dinner on the road usually means going to a restaurant. Don’t spend too much time at fast food restaurants; instead opt for full-service restaurants that offer more choices.

Healthy eating in restaurants:

• Order a soup or a salad to eat with your main course. Soups and salads are generally healthy and start to fill you up so that you eat less of the more calorie-dense main meal.
• Skip the entrée altogether. Soup and salad might be enough for a healthy meal.
• Split a meal with your dining partner. Most restaurants serve huge portions, so there is usually enough food to share. This saves calories and money. Besides, sharing eliminates the temptation to take leftovers back on the road, where they can't be properly stored.
• Select foods that are prepared with healthier, low-fat methods. Baked chicken is healthy, but fried chicken has too much fat.
• Eat the vegetables. Most entrées come with at least one vegetable. If not, be sure to order a vegetable side dish.
• Skip dessert, or choose some fruit. A full meal that ends with a sugary dessert may make you feel sleepy. That might be fine if you are passenger, but a bad idea if you are the driver.

At fast food restaurants:

• Find sandwich shops like Subway or Quiznos that let you select your sandwich ingredients. Choose whole grain breads, lean meats, and lots of vegetables.
• Many fast food restaurants offer salads, but you need to be careful when you select one. Some of those salads are very high in fat, especially taco salads or those topped with fried chicken strips.
• Don’t super-size your meal. It sounds like a great deal, but you will eat way too much calories, fat, and sodium.
• Order sandwiches made with grilled chicken rather than fried chicken.

At the Hotel

If your trip requires a hotel stay, you might get a bit hungry after a long day of travel. If going to a restaurant is not an option, you should still find healthy foods.

Eating at the hotel:

• Find a local grocery store and buy healthy snack items such as fruit, nuts, or healthy choices from a salad bar or deli section. If your hotel has a microwave, you can find healthier frozen dinners or soup.
• If your only choice for a snack is the hotel vending machine, skip the candy and chips and look for nuts or microwave popcorn.
• Some restaurants will deliver food to your hotel room and may have some healthy menu items available. If you go for a pizza delivery, don’t order extra cheese or meats high in saturated fat. Choose lots of vegetable and mushrooms. Order a side salad too.

Follow these easy tips for better nutrition on the road, and have a safe and healthy road trip.

Shereen Jegtvig, About.com

“SUPER FOODS”

Feel Great with these nutrient rich "SuperFoods"

The following are nutrient packed foods which belong on every grocery list.

Broccoli
A 1/2 cup serving of this cruciferous vegetable contains vitamins C, A, beta carotene, folic acid (great for pregnant moms), B6 and fiber.

Carrots
Two medium carrots every other day provide enough beta carotene to reduce stroke risk by half for men who already have symptoms of heart disease. Few nutrients are lost by cooking carrots, and they are easier to digest when cooked.

Spinach
A 1/2 cup of uncooked spinach contains ample fiber, vitamins A and C, folic acid, and iron. Spinach also contains magnesium which helps control cancer, reduces heart disease and stroke risk, and blocks free radicals.

Mushrooms
Shiitakes, maitake, reishi or other exotic mushrooms contain beta-glucan, which stimulates immune function and inhibits tumor growth. Mushrooms have been found to have anticancer and antiviral effects and anticholesterol powers. If you still need more reasons to include mushrooms in your diet, they also contain fiber, iron, riboflavin, folate, vitamin C, potassium, and niacin.

Tomatoes
Tomatoes contain an antioxidant called lycopene (also gives them the classic red color), which is more potent than vitamin C. Lycopene stimulates immune function and may slow degenerative diseases. Studies have shown that women with high levels of lycopene in their blood were less likely to develop precancerous signs of cervical cancer and men who consume lycopene are half as likely to suffer a heart attack. This powerful antioxidant comes from fresh and canned tomatoes, purees and sauces.

Kiwis
Contain high amounts of enzymes that help combat many common health problems, including autoimmune diseases, allergies, and cancer. This tasty fruit is also a good source of fiber and vitamin C.

Bananas
This favorite fruit is rich in magnesium (which helps protect the circulatory system), potassium, and slowly-absorbed sugars. They are also a good source of the soluble fiber pectin and high in B6, vitamin C, potassium, and fiber.

Garlic
Has the ability to lower cholesterol and blood pressure, is a mild antibiotic and a digestive aid. Research is beginning to show that garlic may contain chemicals capable of destroying cancer cells.

Tea
Green teas contain polyphenols, which may reduce heart disease, cancer and stroke risk. Green tea also contains vitamin C and increases metabolism.

Beans
Beans are very high in protein and complex carbohydrates, and contain both soluble and insoluble fiber (suppressing your appetite for hours). They're also high in iron, folic acid, B vitamins, phytochemicals and protease inhibitors which may help prevent cancer. Vitamin C rich foods help boost the absorption of the iron in beans. Canned beans often contain salt, rinsing them before cooking will help decrease the salt content.

Soybeans & Tofu
Studies have shown that people who regularly eat soy products have reduced risk of prostate, colon, lung, rectal and stomach cancers. Soy products lower "bad" LDL cholesterol levels in the bloodstream, which reduces heart disease risk. Soy protein products, including tofu, miso and tempeh, contain phytoestrogens (called isoflavones) that slow the proliferation of various cancers, help reduce menopausal symptoms and even offer some protection against osteoporosis. Firm tofu is slightly higher in vitamins, minerals, and protein. Consuming foods rich in vitamin C will enhance the absorption of iron present in tofu.

Salmon or Bluefin tuna
These fish are an excellent source of omega-3 oils, which help fight heart disease. They also contain calcium, magnesium, protein and B vitamins. Research is also showing that omega-3 oils may lower high blood levels of triglcerides, reduce cholesterol, and reduce blood clotting (a major cause of heart attacks). Never deep fry fish, as this will destroy these beneficial fatty acids. If you dislike fish try flaxseed oil or fish oil capsules.

Oatmeal
High in fiber (both soluble and insoluble), which lowers cholesterol and blood pressure and may reduce the risk of colon cancer. Also contains thiamin, magnesium, iron and zinc.

Cantaloupe
One quarter of a cantaloupe gives most people their daily quotient of both vitamins C and A. Also a good source of folate, potassium, B vitamins and fiber.

Oranges
Rich in Vitamin C, folic acid and fiber, and some calcium (7% RDA). Citrus fruits are full of antioxidants. By eating an orange with your meal you can boost your absorption of iron from plant foods by as much as 400%.

Sweet Potato
Loaded with Vitamins A and C, potassium, B vitamins, and fiber. Canned sweet potatoes are nearly as high in nutrients as those cooked fresh.

Whole-grain Bread
Higher in fiber and has about a dozen vitamins and minerals that white bread doesn't. Check packages and find a bread with high fiber.

GARLIC ...has a great source !

" The wonder bulb that lives up to its buzz.”

Garlic has been used since early civilization for its powerful healing properties, and is a favorite among many of the worlds greatest chefs. Studies continue to prove that garlic has countless benefits including:

• Lowering blood pressure
• Lowering 'bad' LDL cholesterol levels
• Helps prevent atherosclerosis (hardening of the arteries due to plaque buildup)
• Helps regulate blood sugar
• Natural anticoagulant (reduces chances of blood clots)
• Helps prevent cancer (both colon cancer and stomach cancer)
• Natural antibiotic - especially potent against fungal infections
• Powerful antioxidant which helps fight free radicals
• Topical benefits for skin problems such as acne and athlete's foot (crush a fresh clove, place in cotton gauze and rub on affected area)
• Eases joint pain

Eating garlic raw is the most beneficial. Cooking can destroy some of the "allicin" compound which is responsible for the powerful healing effects of garlic.Pill forms of garlic are often not as potent and missing some of the healing elements of the raw cloves. A good sturdy garlic press is one of the most important tools in my kitchen. Try using small pieces of fresh garlic on top of salads, vegetables, and breads. If you have problems with the taste of raw garlic try slicing a clove into pieces and swallowing like a pill. One of the best natural cold remedies is to eat 2-3 cloves of raw garlic at the first onset of symptoms.

GREEN TEA ...has a great source !

In the everyday hustle and bustle of life people often ask, "Isn't there a quick fix or a magic pill that will make me healthy?" Although not a magic health pill, Green Tea has long been touted as a great source of antioxidants, a metabolism booster, lowers cholesterol and reduces the rate of strokes.

The Chinese and Japanese people have been benefiting from this tasty tea for thousands of years, with many people drinking 5-6 cups a day (note that the Chinese version of 'a cup of tea' is much smaller than the typical American mug...which can often double as a cereal bowl or a bathtub if needed). Green tea is also a great substitute for the morning cup of Java or the afternoon soda, it provides some caffeine but considerably less than coffee (about 60% less) or soda.

Green tea owes its health promoting attributes to the process with which it is made. Unlike black teas which are first fermented, green tea is steamed, locking all of its antioxidants in. Two small cups of green tea have as much Vitamin C as one glass of orange juice. Drinking green tea is quite literally like drinking a cup of salad greens. Experts recommend 3-4 cups per day as an optimum cancer fighting elixir.

Today we have a plethora of choices in green tea. There is everything from your standard Green Tea to Mandarin Delight Green Tea. The different brands and flavors all benefit from the refreshing and slightly sweet and mild flavor that green tea has. Tea connoisseurs will recommend a small cup with a white inside (to see and appreciate the color and aroma of the tea), but for the rest of us.....doing your best to drink a few cups a day will benefit your health in many ways.

Red Wine Basics

An Introduction to Red Wine

First things first, red wine is well…red, but why? It's color can be derived from a vast assortment of grape varietals ranging from grapes that are reddish, deep purple, and even a beautiful blue on the color scale. These grapes give rise to a wine that is color classified with such descriptors as garnet, almost black, dark red, light red, ruby red, opaque purple, deep violet, maroon and the list goes on. It is the grapeskins that are responsible for the red wine’s distinct color spectrum. The skins are in contact with the grape’s juice during the fermentation process, allowing the dispersion of both color and tannins. The individual wine’s particular red hue depends on the grape type used in the process and the length of time the skin’s pigmentation is in contact with juice. There are right around 50 key red wine varietals that consistently manifest themselves in today’s worldwide wine market.

Red Wine Glass Choice

Red wines will put their best foot forward when poured into and sipped out of a wine glass with adequate room. A distinctly oval or egg-shaped bowl that narrows slightly at the top as opposed to a slender flute-like glass is necessary to enjoy a red wine to the fullest . The ideal red wine glass will accommodate between 10-22 ounces of liquid, allowing more room to swirl your wine and better surface area for allowing the wine to breathe a bit. On the serving note, keep in mind that most red wines are at their best when serving temperatures are between 60-65 degrees Farenheit – serve them too warm and the taste of alcohol is overly evident, serve them too cold and they will quickly veer towards bitter and more astringent on the palate.

Red Wine Style

As with all wines, the particular winemaker will have adequate “say” in the style of wine he will produce. That said, red wines are often classified by “body-type.” For example, one might say that a certain red wine is “light-bodied” – referring to the mouth-feel and tannin structure. A light-bodied wine will have fewer tannins present and less presence on the palate. These are wines that are often less demanding partners with flavor-filled foods. An example of a light-bodied red wine would be one derived from the Gamay grape varietal, such as France’s famed young red wine: Beaujolais Nouveau. A medium-bodied red wine will contain more tannins than the above Beaujolais Nouveau, but will not have near the pucker power of a high-powered California Cabernet Sauvignon or an Italian Super Tuscan. Typical examples of medium-bodied red wines include: Merlot, Shiraz or a Chianti. Full-bodied red wines boast the highest tannin (and often alcohol) content. Prime examples of full-bodied reds are France’s esteemed Bordeaux wines, California’s key Cabs and Italy’s sizzling Super Tuscans. In general, light-bodied wines tend to “feel” more like water in the mouth. In contrast, “full-bodied” wines feel heavier, more like milk, this effect is due in large part to the higher tannin (and again, alcohol) content.

Key Red Wine Varietals

The top red wine varietals that you are likely to encounter are: Cabernet Sauvignon, Pinot Noir, Zinfandel, Cabernet Franc, Chianti, Barolo, Barberesco, Syrah, Shiraz, Sangiovese, Malbec, Bordeaux, and Côtes du Rhône.

>> Common Red Wine Flavor Descriptions <<

Cherry

Plum

Strawberry

Blackberry

Raspberry

Currant

Gooseberry

Boysenberry

Raisin

Fig

Pepper (white/black)

Clove

Cinnamon

Coffee

Cocoa

Mocha

Tobacco

Leather

Licorice

Toast

Smoke

Violet

Suggested Reading

Beginner's Guide to French Wines
Beginner's Guide to Italian Wines
Super Sangria Recipes

Related Articles

Cabernet Sauvignon
Jacob's Creek
Tipicitá -- Tradition versus Innovation in Italianwine
Piedmont Region
Red Wine and Cancer: Does Red Wine Really Prevent Cancer?

Stacy Slinkard

Wine Guide, About.com

Red Wine, Fiber & Fish (Question & Answer)

Question :

I keep hearing that drinking red wine is good for my heart, but other studies show that alcohol consumption has been linked to health problems, what should I do?

Answer :

You're in luck, the protective compounds in red wine, called proanthocyandins, are also present in grape juice. The proanthocyandins are responsible for the color of both red wine and grape juice. Studies have found that these compounds help keep the platelets in the blood from becoming activated and sticking to artery walls, which can contribute to heart disease. Wine has been shown to increase HDL, the bodies 'good' cholesterol, but aerobic exercise is also great at raising HDL, along with increasing overall cardiovascular health.

Question :

I keep hearing that fiber is great for my health, but I'm not sure how much I should have each day.

Answer :

Your right, fiber is great for your health. It has been linked with lower rates of both colon and breast cancer. Fiber also binds and removes cholesterol, keeping a healthy level of cholesterol for the heart. Fiber also helps stabilize blood sugar levels, benefiting those with diabetes. There are two main types of fiber: soluble fiber (found in oat bran, citrus fruits, apples, and beans) and insoluble fiber (found in wheat bran, corn bran, and the skins of fruits and root vegetables). It is best to incorporate 25-35 grams of a combination of both soluble and insoluble fiber in your diet. If supplementing, always try and take fiber alone (with a full glass of water), as it can bind some nutrients as well as medications.

Question :

Why is fish recommended as part of a healthy diet, and is there something else I can eat as I don't like most types of fish?

Answer :

You're in luck!! Fish is recommended because it is an excellent source of omega-3 oils, which help fight heart disease, and also contain calcium, magnesium, protein and B vitamins. If you happen to dislike fish, or can't seem to get your kids to eat it, there are a couple of alternatives that may work for you. Flaxseed and fish oil both contain omega-3 oils in various forms. Flaxseed contains alpha-linolenic acid (ALA) which the body then converts to EPA and DHA (which are responsible for many of omega-3's health benefits). Fish oil capsules contain EPA and DHA directly, which may be beneficial to individuals who have difficulties converting ALA or have conditions that may benefit from direct supplementation of EPA and DHA. Flaxseed can be purchased in most health food stores and easily ground in a coffee grinder. Flaxseed has a great nutty flavor (even kids will love it) and can be added to cereal, salad, yogurt, etc. You can also purchase flaxseed oil, which has concentrated Omega-3 oils, and use it on salad (do not cook with flaxseed oil as it is easily oxidized). Flaxseed oil does turn rancid easily, so it must be kept in the refrigerator and discarded when the expiration date has passed. If supplementing with fish oil capsules it is important to make sure they are free from heavy metals and toxins. Omega-3 oils have an effect on blood clotting so special care should be taken by anyone taking anticoagulant drugs.