How to Enjoy Fast Food Without Ruining Your Diet

After reading my blog for a while, you probably already know that I do not think that eating fast food is good for you. I have a whole blog entry regarding the foods I recommend instead. As far as your health is concerned, eating fast food can be very detrimental when eaten on a regular basis. Fast food is filled with trans fats, artificial fillers and chemicals. It is highly processed food and about as far from it's natural state as it gets.

I do however live in the real world. I understand that sometimes you have to grab food on the run. I, myself, will eat fast food from time to time. Remember our 80/20 rule? If you eat nutritious foods 80% of the time and the other 20% is less than optimal, you will still see results! Isn't that amazing!? There are a few keys to including fast food in your diet without sabotaging your results:

• Remember fast food should only be eaten occasionally
• If you are going out for a special occasion (like your Birthday once a year) then don't worry about the calories, just savor and enjoy it! 
• Just because you are eating out, doesn't mean you have to go all OUT. Make good choices while you are there like: 

1. Always ask for NO MAYO, NO CHEESES, NO DRESSINGS
2. Skip the sides-NO FRIES, sodas, or desserts, (if you need a side, opt for a small green salad with no dressing)
3. Have water or zero-calorie drink choices
4. Keep the total calorie content of the meal under 300 calories
5. Opt for half-sized meals, children's meals and other smaller portions

• Do not do what I call "death-bed cardio" to make up for a 1,000 calorie meal (that would take over 2 hours of running at an 8:00 minute per mile pace, in other words, 30 minutes on the elliptical isn't going to get the job done. It's much easier to PREVENT damage than to UNDO it.)
• Don't go to fast food restaurants when you are ravenously hungry. You will set yourself up for failure that way. Keep snack foods (like nuts and granola, cottage cheese packs, etc.) in ziplock bags in your car or purse.  

With that in mind, I have compiled a list of over 15 choices from Wendy's and McDonald's that are under 300 calories (keep in mind that these foods are still to be eaten only occasionally):

McDonald's

• Hamburger
• Cheeseburger
• Premium Grilled Chicken Classic Sandwich (no mayo)
• Chipotle BBQ Snack Wrap Grilled
• Honey Mustard Snack Wrap Grilled
• Ranch Snack Wrap Grilled
• 6 piece Chicken Nuggets
• Premium Bacon Ranch Salad w/ Grilled Chicken (no dressing)
• Premium Caesar Salad w/ Grilled Chicken (no dressing)
• Premium Southwest Salad w/ Grilled Chicken (no dressing)

 Wendy's

• Jr. Cheeseburger Deluxe (no cheese, no mayo)
• Spicy Chicken Go Wrap (no ranch)
• Homestyle Chicken Go Wrap (no ranch)
• Grilled Chicken Go Wrap
• BLT Cobb Salad Half-size (no dressing)
• Apple Pecan Chicken Salad Half-size (no pecans)
• Spicy Chicken Caesar Salad Half-size (no dressing, no croutons)

On a final note, I have one more thing to add. McDonald's, Wendy's and Burger King are probably the worst offenders when it comes to calorie dense nutrient poor foods filled with trans fats and chemicals. There are other, far superior restaurants you can pick from. You don't have to go to a burger joint when eating out. I enjoy going to local soup & sandwich place where I know the ingredients are fresh and they will custom make my order. You can't really go wrong with a fresh turkey sandwich on whole wheat bread (minus the dressings of course.)

Locally, here in Utah, Kneaders is a great place to go. I used to work there (and they don't pay me to say this) but I've been behind the counter and I can attest to the fact that their ingredients are fresh and minimally processed. But even with healthy restaurant choices like Kneaders, you still have to beware of the little calories killers I mentioned above (dressings, cheese, nuts, oils, sauces, large portions etc.) Kneaders also sells delicious pastries, cookies, etc. so you'll still have to be cautious while making your choices. In other words, don't go there when you are starving!


Bottom-line, no matter where you go to eat out, you can make healthy choices. You are on your way to becoming a healthy person, let your choices reflect that!