“I’d suggest about 250 calories for a woman and 350 for a man. Additionally, they often come with fruit and low-fat milk. Children’s meals are smaller, which means they are naturally lower in calories, sugars and sodium. And don’t forget to pile on the veggies such as lettuce, tomato and onion. Ask for whole-wheat buns and breads, and avocado instead of bacon on top of a chicken breast. And if you are watching carbs, eat half of the bread.” “Skip the chips and soda and order apple slices and water instead. “You can’t go wrong with a 6-inch whole wheat sub at Subway with turkey, lots of veggies and mustard,” added Martha McKittrick, a registered dietitian in New York who has provided weight-loss counseling for more than 20 years. Subway's best menu picks, by a nutritionist “Fast food restaurants have responded to consumers’ demands for healthier food in recent years, so don’t be afraid to branch out and try a new menu offering like a salad, soup or lighter sandwich,” Lustgarten said. If you want something more indulgent, choosing small sizes over larger ones can limit calories and fat but still give you taste.
It’s also wise to ask for salad dressings on the side, and use your fork to dip into the dressing to help save calories. You can substitute a side salad, vegetable or fruit, if offered, for less-healthy high-calorie sides such as fries or onion rings. Zied suggests limiting mayo or ketchup to a small pack each and avoiding fried chicken in particular. She also recommends keeping the starch serving small, like a standard bun or 6-inch wheat bread at Subway. Sticking to the basics and choosing lean protein foods, such as grilled chicken or turkey or a small burger and vegetables, is a good place to start, according to Zied.
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“Some of the calorie amounts will shock you!” You can also download fast food apps that are easily accessible during travel. “Check out the (fast food) company’s website before your visit or look for listings on the walls or ask at the counter for a printed handout,” Lustgarten said. McDonald's best menu picks, by a nutritionist
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“Convenience stores are full of temptation and can lead to poor choices.”įor long drives, you can freeze bottles of water to use as ice in a cooler, and when they defrost, you can drink them. “Bring a bottle of water as well, so you are prepared for the day and less likely to run into a gas station mini mart,” said Rachel Lustgarten, a clinical dietitian at Weill Cornell Medicine. It will keep you hydrated and help you stay on track. You can use these foods in between meals or to help round out fast food fare, she said.ĭon’t forget water. “Fill a cooler with fresh fruit, preferably with peels, or berries in small containers, individually wrapped cheeses, low-fat yogurt or milk boxes, hummus and cut-up veggies,” Zied said.
Bringing more diverse snacks in a cooler is a great idea, especially for longer trips. By pre-portioning snacks, you are less likely to overeat while on the road.Ĭonsider a cooler. Whole-grain crackers and dried fruit are other good road snacks. “Before you head out on a road trip, pack some single-serve nut butters and pre-portioned nuts and seeds in baggies,” Zied said. Protein- and fiber-rich snacks can help fill in nutrition gaps when pickings are slim. 10 ways to make fast food healthier for your kids
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