Eating Better When Eating Out

Many of us will visit a fast food restaurant this holiday season simply because it is a quick solution to busy schedules. Choose wisely so you don't go overboard in calories, fat, and sodium-they can add up quickly in a fast-food meal.

Fat has twice as many calories as an equal amount of carbohydrate or protein. Fried chicken or fried fish and fries get about half of their calories from fat. Such a meal could easily add up to 1000 calories, more than half the total daily calorie requirement for many adults!

Here are some suggestions for fast-food dining that may help you eat better:

• When you do eat a fast-food meal, try to balance the rest of the day with healthier food choices. Choose fresh vegetables, fruit, whole grain breads and low fat dairy products at your other meals.
• Don't assume that salad bar selections are low in calories and fat. Potato salad, cole slaw, toppings of bacon bits and croutons, cheeses and creamy dressings could exceed the calories and fat content of a burger and fries! Instead, load up on fresh greens, with dressing on the side. Challenge yourself to not use all the dressing! ·
• Choose a broiled or grilled chicken sandwich and save 400 calories and 35 grams of fat over a batter-fried choice. Remove some of the breading if you have a batter-fried portion to lower the fat and calories.
• Choose plain sandwiches rather than doubles and those with lots of extras and sauces. Roast beef is a leaner option than most burgers.
• Load up on lettuce, tomato and onion on your sandwich. Go easy on pickles, catsup, and sauces.
• Shakes and colas taste good but can be very high in sugar with little to no nutritional value; chose carefully. Skim milk, fruit juice or ice water is a healthier alternative in the drink department.
• In the mood for a deli sandwich? Sliced turkey, lean ham and lean roast beef are good choices. Hold the mayo; try mustard instead. Add tomato and lettuce!
• Limit the condiments. Those sauces could add an additional 60 to 100 calories to your order.
• Share your fries with a friend or toss some when you toss the bag! If you eat half of the order, you get only half the fat.
• Many breakfast choices are like eating fat on a bun. A croissant alone may contain as much as 4 pats of butter in its light and flaky dough. Choose a bagel or toast and juice with just a bit of butter and jam instead.
• Do not biggie-size!

Almost all fast food establishments have nutritional value sheets available. Just ask for one.

Happy, healthy holidays to all!