The Word on Weightloss

You’ve been on the road all day and you’re exhausted...your next thought is probably: What’s for dinner? But when you’re exhausted and have been working hard all day the last thing you want to do is cook or spend a lot of time preparing your dinner. So here comes the grand question: Can I eat fast food? Should I eat fast food?

Even though I HATE to admit it, you can eat fast food and still maintain your diet and weight loss plan. First things first, consider your options compared to your weight loss plan. Think about what is allowed in your diet and what to avoid. My general rule of thumb in the fast food selection situation is this: always limit your fast food intake and choose wisely. Luckily for those of us on a weight loss program, many fast food chains have analyzed the nutrient content of their food products. Most of the time a restaurant’s nutrition information is posted in plain sight, if not you can always ask!

It’s always important to know the fast food fat facts. Studies have shown that the average fast food meal costs you 1,200 calories! For some of us on a targeted weight loss program that could be your daily limit. Be smart and think ahead. Limit your impulse decision-making and consider these 7 steps toward better fast food decisions:

1. Check out the restaurant’s website. Many fast food chains post nutritional content on their website. Decide what you want to order before you get there and stick to your decision. Don’t let the smell of greasy and salty french fries change your mind!
2. On the go and not sure where to go? Check out HealthyDiningFinder.com. This website allows you to search for restaurants near your zip code and within your price range and offers recommendations of the healthier selection.
3. Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side.”
4. Say “NO!” to the fast food desserts. Avoid desserts, sweets, milk shakes, pies, etc. unless they contain five grams of fat or less. If you have extra calories to spend you can usually find nonfat frozen yogurt and low-fat milk shakes.
5. Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories! Try adding a little lemon to your water for extra flavor.
6. Eat mindfully. Slow down, pay attention to what you eat and savor your meal. Avoid eating on the run. Stop eating before you are full. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
7. Don’t ever lose sight of the big picture – Think of eating out in the context of your whole diet and weight loss plan. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining control of your diet.