When we think of eating in a hurry, we’re trained to think “fast food restaurant” as opposed to “REAL food fast”. We want a drive thru and we want it not only delivered to our door, but literally placed in our hands. We’ll pay more than we will in a grocery store if it means we don’t have to shop through the isles to get it. Besides, that takes extra time and energy.

We use lack of free time as an excuse to eat poorly and to most of us, it’s completely acceptable. We never look down at a parent for having NO choice but to feed their children processed “chicken” parts, oil laden fake potatoes we like to call, “french fries”, and wash it all down with carbonated high fructose corn syrup. They’re in a hurry, how can it be their fault?

Selecting just one of these on the go meals can easily provide more fat, sugar and calories than one should consume in an entire day! When consuming these foods on a daily or weekly basis, they can add more health problems such as heart disease, Type 2 Diabetes, high blood pressure, you name it!

Am I saying fast food is the enemy? Nope. Most fast food restaurants offer healthier options, you simply have to know what they are and to order them when you can. It is possible to eat healthy…even at a fast food restaurant. Here are a few “tricks of the trade”

1. Fast foods are already higher in total fat and sodium as they tend to keep meat tender and juicy. Knowing this, please don’t add any additional salt or fat to the food.
2. Watch your portion sizes. An adult size portion of fast food is generally the size of a children’s order. Order yourself a kids meal, it will save you money as well as calories.
3. Order grilled. Grilled chicken at a fast food restaurant is better than fried, but keep in mind, just because it says “grilled chicken” doesn’t mean it’s grilled chicken “breast”
4. Pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium.
5. Order items with more vegetables and choose leaner meats.
6. Drink water or unsweetened tea with your meal. One 32 ounce regular soda packs about 425 calories.
7. Stick with the basics. Salad dressings, mayonnaise, cheeses, and spreads tend to have a lot of extra fat and calories. Say no to the ‘white’ ones and add your own. Salsa, pesto, hummus, and mustard are much better options!
8. All vegetables are not created equal. When ordering vegetables, make sure you have them without the butter or cheese sauce they commonly come with.
9. Eat slowly. Chew your food slowly and enjoy a lot of smaller bites as opposed to a few larger ones.
10. Say no to greasy fingers! If you are eating with your hands, your fingers should never be greasy…if there is grease on your hands, there’s grease on your plate.