I’m the first to admit we can’t always be in total control of our diet. Travelling extensively around the globe, there are plenty of times when I can’t cook and have to eat takeaway. We live in a fast-moving world with a “ready now” expectation, and fast food is sometimes unavoidable. The best we can do is be informed and make the best choices available.
You can eat fast food without gaining weight
We all know takeaway food can contribute to weight gain, diabetes, heart disease and many other ailments, and some fast foods are healthier than others. It’s the amount, how often you eat it, the type of food, the drinks and the add-ons that make the difference. Much fast food is high in kilojoules but low in nutrients, leaving us overfed and undernourished.
I’ve helped devise menus for quick-service restaurants, and believe you me, many will sell you something as “healthy” when it isn’t. You have to take control. If the main component is a chicken schnitzel, for example, it’s most likely deep-fried, so it’s a poor choice.
Just one fast food meal can provide half a day’s fat and more than a whole day’s saturated fat. (The average adult reference intake is around 70 grams of total fat and 24 grams of saturated fat a day.)
What to look for
If you can quickly check whether a meal includes a good balance of the following, you’ll be one step ahead:
- Vegetables and fruit
- Whole grains
- Lean protein such as chicken and fish
- Nuts and seeds
- Dairy
- Plenty of fibre
- Low salt
- Little or no added sugar in the ingredients list
- Healthy fats rather than saturated and trans fats
My top 10 healthiest fast food choices
- Guzman y Gomez is my pick: fast, fresh and healthy (choose a burrito bowl with plenty of salad).
- Chicken or falafel kebab with salad, tabbouleh and tahini dressing.
- A plain steak, grilled chicken or fish burger without sauce.
- Sushi, edamame and miso soup.
- Barbecue chicken with the skin removed, and salad.
- Subway’s 6-inch multigrain roll with ham or turkey, mustard and salad, no sauce.
- Wholegrain wraps with lean meat, vegetables, salad and avocado.
- Thin and crispy pizza with lean protein, vegetable or salad toppings.
- Grilled lamb, beef, chicken or fish skewers with a little satay sauce on the side, plus salad.
- Indian or Thai stir-fries and tomato- or broth-based curries, rather than creamy ones, with steamed rice.
Ditch
- The meal deal chips: they go straight to the hips!
- The soft drink: drink water instead.
- The upsized portions.
Follow this guide to feel good and guilt-free about your choices in the lead-up to and during the silly season!
Join me for a Fast, Easy, Sexy, Healthy Meals workshop to help you be the best you can be. See my upcoming face-to-face workshops.
