Can Fast Food Fit into Your Diet?
BY CARYN HONIG RD LD
Diary of a Runner:
6:00 a.m. 5-mile run
7:00 a.m. shower, dress
7:30 a.m. get the kids up and ready for school
8:00 a.m. balanced breakfast of scrambled egg whites, whole wheat toast, orange juice and skim milk
8:15 a.m. out the door to work
10:00 a.m. swamped – too busy for a snack (forgot to pack it anyway)
12:30 p.m. blood sugar is dropping, didn’t bring a lunch, didn’t even bring an energy bar. 30 minutes until next meeting. Options are limited. Choices include burger joint, smoothie, Subway sandwich or fried chicken.
Help! What’s a runner to do?
"You can definitely eat at fast food restaurants," says Ronda Elsenbrook RD LD, sports nutrition dietitian at The Healthy Weigh. "It’s just a matter of making choices that will help you reach your running and health goals."
Over the past few years, various fast food restaurants tried offering healthier versions of the standard fare. McDonalds came up with the "McLean Deluxe" and Taco Bell premiered eight different "Border Light" items. They were lower in calories, lower in fat, and higher in nutrients than the regular menu options, but they were not what Americans wanted and they didn’t sell, so off the menu they went.
Fast food restaurants then made a 180º turnaround, offering bigger, super-sized servings and "value meal deals." That’s what Americans wanted. The items sold, therefore, they’ve remained on the menus. You now see such fat- and calorie-laden items as double and triple meat burgers, super-sized French fries, and burgers with bacon, cheese and special sauce. And, not only are the servings bigger — they are also easier on the wallet. For example, a Super Value Meal Deal at McDonald’s, which includes a double patty hamburger, super-sized fries and a large coke, sells for only $4.00. It’s fast, easy and inexpensive.
So, it’s 12:30 p.m. You have limited time, you are really hungry, your defenses are down and a fast food restaurant is right around the corner. What should you do?
"Just stop for one second and think about your options," says Elsenbrook. "Plan exactly what you want to order. Don’t order hastily – look at all options rather than choosing the first item that grabs your attention."
Elsenbrook also recommends the following:
1. Order water or skim milk instead of soda.
2. Voice your needs to the waiter or order taker. Most restaurants are able to accommodate menu changes
3. Look for lower fat options by focusing on words such as grilled, broiled, steamed, poached or roasted.
4. Start your meal with a salad — with dressing on the side.
5. Listen closely to your body’s signals. The goal is to eat until you feel satisfied — not "stuffed." And, remember, it takes approximately 20 minutes for your brain to signal satiety. A lot of extra fat and calories can be consumed in 20 minutes.
6. Pass on the fried food.
7. Hold the cheese and special sauce.
McDONALD’S DON’TS
| ITEM |
CALORIES |
FAT (grams) |
| Fish Filet Deluxe |
560
|
28
|
| Large Fries |
450
|
22
|
| Chocolate, vanilla, or strawberry shake |
360
|
9
|
| Total calories: 1,370 |
|
|
| Calories from fat: 39% |
|
|
| ITEM |
CALORIES |
FAT (grams) |
| Mig Mac |
560
|
31
|
| Super Size Fries |
540
|
26
|
| Small Coke |
150
|
0
|
| Total calories: 1,250 |
|
|
| Calories from fat: 41% |
|
|
|
|
| ITEM |
CALORIES |
FAT (grams) |
| Arch Deluxe w/Bacon |
590
|
34
|
| Garden Salad |
35
|
0
|
| Ranch Dressing |
230
|
21
|
| Apple Pie |
260
|
13
|
| Total calories: 1,115 |
|
|
| Calories from fat: 55% |
|
|
|
McDONALD’S DO’S
| ITEM |
CALORIES |
FAT (grams) |
| Fruit Yogurt Parfait |
380
|
5
|
| Regular Hamburger |
260
|
9
|
| Total calories: 640 |
|
|
| Calories from fat: 20% |
|
|
|
|
| ITEM |
CALORIES |
FAT (grams) |
| Grilled Chicken Salad |
120
|
2
|
| Fruit Yogurt Parfait |
380
|
5
|
| Total calories: 500 |
|
|
| Calories from fat: 12.6% |
|
|
|
| ITEM |
CALORIES |
FAT (grams) |
| Cheeseburger |
320
|
13
|
| Garden Salad |
35
|
0
|
| Herb Vinaigrette Dressing |
50
|
0
|
| 1 cup Skim Milk |
90
|
0
|
| Total calories: 495 |
|
|
| Calories from fat: 23% |
|
|
|
|
| ITEM |
CALORIES |
FAT (grams) |
| Grilled Chicken Deluxe (without mayonnaise) |
300
|
5
|
| Small Fries |
210
|
10
|
| Low fat Vanilla Ice Cream Cone |
150
|
5
|
| Total calories: 660 |
|
|
| Calories from fat: 27% |
|
|
|
TACO CABANA DON’TS
| ITEM |
CALORIES |
FAT (grams) |
FAT (%) |
| Super Nachos |
1,398
|
71
|
46
|
| Beef Enchiladas Dinner |
815
|
38
|
42
|
| Chicken Fajita Nachos w/Queso |
1,222
|
62
|
46
|
| Tortilla Chips w/8 oz. Queso |
1,201
|
65
|
49
|
| Chicken Fajita Dinner |
1,900
|
81
|
38
|
| Stewed Chicken Taco Salad |
1,125
|
76
|
61
|
|
|
TACO CABANA DO'S
| ITEM |
CALORIES |
FAT (grams) |
FAT (%) |
| Black Bean Burrito |
464
|
9
|
17
|
| Corn Tortilla |
70
|
1
|
13
|
| Soft Chicken Taco |
217
|
9
|
37
|
| Soft Beef Taco |
200
|
8
|
36
|
|
SMOOTHIE KING DON'TS
| ITEM |
CALORIES |
FAT (grams) |
FAT (%) |
| Strawberry Hulk |
953
|
29
|
27
|
| Peanut Power Plus |
703
|
20.8
|
27
|
| Chocolate Malt |
887
|
41.4
|
42
|
*Anything that guarantees weight loss
(i.e. ma huange, ephedra, etc.)
*Anything that guarantees muscle building
(i.e. creatine, creatinine, etc.)
|
|
SMOOTHIE KING DO'S
| ITEM |
CALORIES |
FAT (grams) |
FAT (%) |
| Orange Vanilla Slim & Trim * |
199
|
.5
|
2
|
| High Protein Pineapple |
389
|
12.9
|
29
|
| High Protein Chocolate |
401
|
12.9
|
29
|
| Chocolate Slim & Trim |
270
|
1.6
|
5
|
| Light & Fluffy |
389
|
0.4
|
1
|
| Angel Food |
330
|
0.5
|
1
|
*Eat an energy bar and a banana to make it a meal
|
SUBWAY SANDWICH DON'TS
(6-inch on wheat, without cheese and oil, with vegetables)
| ITEM |
CALORIES |
FAT (grams) |
FAT (%) |
| Pizza Sub |
464
|
22
|
43
|
| Seafood/Crab Sub |
430
|
19
|
40
|
| Seafood/Crab Salad |
244
|
17
|
63
|
| Cold Cut Trio Salad |
191
|
11
|
52
|
| Spicy Italian Sub |
482
|
25
|
47
|
| Tuna Sub |
542
|
32
|
53
|
| Cold Cut Trio Sub |
378
|
13
|
31
|
|
|
SUBWAY SANDWICH DO'S
(6-inch on wheat, without cheese and oil, with vegetables)
| ITEM |
CALORIES |
FAT (grams) |
FAT (%) |
| Veggie Delite Sub |
237
|
3
|
11
|
| Turkey Breast Sub |
289
|
4
|
12
|
| Ham Sub |
302
|
5
|
15
|
| Subway Club |
312
|
5
|
14
|
| Veggie Delite Salad |
51
|
1
|
18
|
| Turkey Breast Salad |
102
|
2
|
18
|
| Roasted Chicken Salad |
162
|
4
|
22
|
|
KENTUCKY FRIED CHICKEN DON'TS
| ITEM |
CALORIES |
FAT (grams) |
FAT (%) |
| Original Recipe Breast |
400
|
24
|
54
|
| Original Recipe Thigh |
250
|
18
|
65
|
| Original Recipe Wing |
140
|
10
|
65
|
| Original Recipe Sandwich w/Sauce |
450
|
22
|
44
|
| Mashed Potatoes w/Gravy |
770
|
42
|
49
|
| Coleslaw |
120
|
6
|
45
|
| Biscuit |
232
|
10
|
50
|
| Pecan Pie |
490
|
23
|
42
|
| Large Popcorn Chicken |
620
|
40
|
58
|
|
|
KENTUCKY FRIED CHICKEN DO'S
| ITEM |
CALORIES |
FAT (grams) |
FAT (%) |
| Tender Roast Chicken Breast Sandwich |
270
|
5
|
17
|
| Bar-B-Que Baked Beans |
190
|
3
|
14
|
| Tangy BBQ Sandwich |
310
|
6
|
17
|
| Corn On The Cob |
150
|
1.5
|
9
|
|
Runners spend hours and hours, day after day, training and preparing for races. It’s important to spend just as much time focusing on nutrition to achieve optimum fitness goals. "Runners should pack snacks and meals whenever possible to have control over what they eat," says Elsenbrook. "That way they are assured of consuming food that’s packed with nutrients and energy."
So, pull out your Superman/Wonderwoman lunch box and pack a balanced lunch and snacks including:
- 1 turkey breast sandwich on whole wheat bread (with mustard, lettuce, tomato, and a piece of 2% cheese)
- 2 pieces fruit
- 6-8 ounces lowfat yogurt
- Energy bar (Balance, Luna, Ironman, etc.)
- 2 oatmeal cookies or Fig Newtons
Good eating and good running!
The Healthy Weigh • 6300 W. Loop South • Suite 300 • Bellaire, TX 77401 • PH 713.622.6422
info@thehealthyweighonline.com
