Look for fruit, vegetable, and salad with low calorie dressing options.Ĭhicken fajita instead of a breaded chicken sandwich Go light on sauces like mayonnaise and ketchup which contain sugar, fat, and salt. Consider water or unsweetened tea instead of soda, fruit punch, or a shake.Ĭhoose items that are grilled or baked items over fried or breaded. A large soda may contain 17 teaspoons of sugar and several hundred calories. Decrease portion size by sharing your meal, putting half of your meal in a to go container for a later meal, and/or resisting the urge to " clean your plate."Īvoid sugary drinks. Due to large portions, one meal at a fast food restaurant may contain as many calories as a child needs for a whole day. Look for items lower in saturated fat, sodium, added sugars, and calories. Tips for Eating at a Fast Food Restaurant:īefore you go, look at the menu online and plan the meal. Parents can limit trips to fast food restaurants by planning ahead and having healthy choices available at home, or to packing snacks or meals for when away from home. Two tacos and a side of beans would be a filling meal with 755 milligrams of sodium, which is tame for a fast food meal.It can be challenging to make healthy choices when eating out. You can use the beans as a base and top them with lettuce, tomatoes, and guac. If you want to round out your meal, try a side of black beans. Each taco has 8 grams of protein, 3 grams of fiber, and 310 milligrams of sodium. If you’re in the mood for Taco Bell’s signature taco, consider ordering one a la carte and alfresco style, which trades the dairy and mayo-based sauces for extra tomatoes. Go ahead and add extra lettuce and tomatoes for more veggie power. Plus, it’s an excellent source of calcium and a good source of iron. It’s made with a base of seasoned rice and black beans, and it supplies 10 grams of fiber and 12 grams of protein. ![]() This bowl is a good choice for plant-based eaters. Since the chicken itself is flavored and the meal contains 1,280 milligrams of sodium and 8 grams of sugar without the toppings, see if you can skip the dressing, which adds another 400 milligrams of sodium and 5 grams of sugar to the total. Don’t worry if you’re not a huge fan of kale since it’s predominantly made with romaine lettuce. This salad packs a substantial 43 grams of protein. With 1,100 milligrams of sodium, it still has more salt than we’d like. It also supplies 12% of the calcium and 26% of the iron needed daily. With chicken, fajita veggies, tomatillo-green chile salsa, and guacamole over a bed of greens, you’ll get plenty of nutrient-rich veggies plus 36 grams of protein and 9 grams of fiber. ![]() This bowl is among the many specialized diet bowls, such as keto and Whole 30, that Chipotle offers. On the downside, it has more than 1,500 mg of sodium - more than half of the maximum amount of sodium recommended per day. ![]() These minerals are often short-changed on a vegetarian diet. This hearty meal is packed with plants! This meal has 15 grams of protein and 20 grams of fiber, plus 13% of your daily calcium needs and 34% of your daily iron requirements. Working within these parameters, here are some RD-approved choices at popular chains. ![]() Most meals are high in sodium and many are filled with refined grains - and the sandwiches lack produce. There are some nutrition trade-offs when eating fast food and fast-casual fare. Food Salt swaps! Make these three simple changes to lower your sodium intake Looking for better fast food options? Try these 12 healthier picks
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