"Eat This, Not That"

Let’s face it; sometimes the only choice you have for lunch is to hit-up a fast food restaurant. In these situations, eating healthy is about choosing the least diet-destroying option available on the menu; however, it is not always as obvious as it seems. Hidden in many of these meals are high levels of fat, soaring amounts of sugar, and unbelievable numbers of empty calories.

The first issue with fast-food meals is proportion. If you are asked “Would you like to super-size that?” - say “No!” Combo meals and ‘three-times the meat’ burgers can pack up to enough calories for an entire day. Skip the side of fries, and for the calorie conscious individual, choose unsweetened ice tea or water. If you are eating with a friend, split the meal! Another issue to consider is the addition of condiments. Mounds of mayonnaise, ketchup and salad dressing can turn what seems to be a health-conscious meal into an overload of saturated and trans fats. Some healthier choices for condiments include regular yellow mustard, miracle whip (40 calories in a serving rather than 90 in mayo), and light Italian dressing.

A great reference for your fast-food navigation is the book Eat This, Not That by David Zinczenko. More and more restaurants are putting their calorie count menus online. This book analyzes menus from more than 60 fast food and chain restaurants and makes it easy and convenient to make healthy choices. Keep this small book in your glove box so you have it handy when you need it most. (There is also a new “Eat This, Not That” app for the iPhone, which I love!) Who would have known that a Chicken BLT Salad at Wendy’s has as much fat as 15 chicken nuggets! I guarantee you will be surprised by some of the calorie and fat contents of foods that appear to be healthy.

Keep these tips in mind when passing through the drive thru:
•Pass on the combo meals or split the order with a friend.
•Be conscious of your condiments. Ask for plain burgers or sandwiches so you can add them at your own discretion.
•Go with water or unsweetened tea for your beverage. If you are craving a soda with your meal, stick with a small (16oz) cup—moderation is key!
•Be educated! Look up calorie contents for your go-to fast food restaurants ahead of time and know what your healthiest options are.

-Gillean Osterday, Nutrition Intern

A little bit about Gillean... I recently graduated from the University of Arizona with a bachelor’s degree in Nutritional Sciences. I am eager to continue my studies at Arizona State University at the graduate level in the area of Human Nutrition. My goal is to educate people not only on what’s healthy to eat, but how rewarding it can be to maintain a balanced lifestyle. Nutrition is my passion, and I hope that I can contribute to the wellbeing of others by encouraging accountability and educating people on how small decisions and changes can positively affect their lives.