The Nutrition Guru
  • Home
  • Nutrition Talks
    • The Happy Foods Workshop
    • Stress and Insomnia Workshop
    • Why Quit Sugar Workshop
    • What Superfoods Can Do For You
    • The Gut health Workshop
    • Nutrition For Life Workshop
    • The Fatigue Workshop
    • Personal Sustainability Workshop
    • The Sustainable Food Workshop - for Schools & the Workplace
    • Busting Food Myths
    • Brain Food - Eat For Memory & Leatning
    • Plant Based Diet - The Low Down
    • The Effects of Food on Children's Behaviour
  • Workshop Feedback
  • Blog

.

Best Fast Food Choices

11/12/2014

5 Comments

 
With Christmas fast approaching and, no doubt, a little extra shopping time ahead, it's pretty easy to get caught out hungry with no snacks in your bag to keep you going. The trick is not giving into the first take away food you stumble across. If you really need a quick 're-fuel' there are some better, healthier choices you can make. I was interviewed by Fernwood Women's Gym to give my opinion on the the best fast food choices available. Here is the article ...
Best Fast Food Choices
http://www.fernwoodfitness.com.au/weight-loss---exercise/recipes---nutrition/all-nutrition-articles/best-fast-food-choices/

When you’re on the run or working late, sometimes takeaway is the only cure for a rumbling tummy. We asked the experts how you can enjoy fast food while watching your weight.

With 2.6 million Australians eating at fast food restaurants every day, it’s crucial that we learn how to make healthy choices. Many fast food outlets now display kilojoule counts for their foods, but when that’s not an option, there are some good rules of thumb to follow.
Where possible, aim for make-your-own meals, such as salads or sandwiches, which give you more control over the ingredients. “Often pre-made food is loaded with unwanted surprises that provide unnecessary kilojoules,” explains dietitian Natalie Edwards (natsnutritiousdelicious.com). “For example, pre-made sandwiches can contain butter, dressings and full fat cheese, and are often heavy on meat and lacking vegetables or salad.”

When in doubt, nutritionist Lindy Cook (thenutritionguru.com.au), suggests choosing the freshest and least-processed options. “Always get some vegetables or salad, and make sure you’re well hydrated because if you are thirsty you’re more likely to crave sugar and feel hungry,” she says.

Here are the experts’ tips for navigating the various cuisines to keep eating healthily when you’re on the run:

Burgers
Our burger choices are no longer limited to just McDonald’s or the local fish and chip shop. These days, gourmet burger stores are everywhere, offering healthier choices for people who love their food nestled in a bun.

Considering our number one dietary aim is to get vegetables, low-GI carbohydrates and protein into every meal, burgers can easily tick all boxes. “Burgers can be a great way of getting good, clean, filling food,” Cook says. “Make sure you buy one from somewhere that uses quality mince that’s not highly processed and put lots of salad on it. It’s not hard to put things like beetroot, grated carrot and onion on a burger.”

Reading the menu carefully will usually help you get a good idea of how healthy the burger is. Ask for a wholegrain bun and avoid deep-fried options, such as chicken schnitzels. “Avoid anything that says words like ‘double’ or ‘the works’,” Edwards suggests. “I recommend you choose one source of protein, such as meat or cheese or egg, to save yourself kilojoules – just skipping cheddar will save you about 290 kilojoules and three grams of saturated fat.”

Picture
Sushi
Sushi is one of the first ports of call for health-conscious takeaway eaters thanks to the fact it contains iodine, protein and is usually low in saturated fat. “Seaweed is a good source of iodine, which is good for the thyroid and for brain functioning,” Cook explains. “Sashimi is also a good clean protein mix – if you have that with a side of vegies, it would be a great meal,” Cook says.

Two hand rolls is the experts’ recommended serving size, but remember that not all rolls are created equal. “Stay clear of the tempura and anything deep fried or battered,” Edwards says. Also go easy on the mayonnaise, which can be high in sugar and fat, as well as soy sauce, which adds a lot of sodium to the meal. “It’s best to go for a brown rice option because it has a lower GI and will keep you fuller for longer,” Edwards says. Fish fillings, such as tuna or salmon, help you clock your recommended three serves of fish each week.

Most people tend to think of sushi as a stand-alone food, however accredited practising dietitian Katie Pennells from Nutrition Solutions Sydney recommends you think about adding some more vegetables and protein to the mix. “Have a seaweed salad on the side or edamame beans, because they are a good source of protein and have fibre – just make sure you go for the no salt versions,” she suggests.


Picture
Mexican
Mexican food lovers are rejoicing about the recent surge in takeaway burrito bars utilising fresh flavours, such as chilli, coriander and jalapeños. But like all takeaway foods, there are more sensible choices on the menu. “Watch out for the serving size,” Pennells says. “If it’s a large one, consider having half and sharing with a friend. Otherwise, you’ll need to think about what you’re going to eat throughout the rest of the day – you might have to cut back on snacks.”

The best way to max the health quota of your Mexican meal is to increase the salads and decrease the toppings. “The principles of beans and vegetables are fantastic,” Pennells says. “But you need to be careful of the toppings. I would opt for a little bit of guacamole, because it has good fats, but skip the sour cream and the cheese if you already have protein coming from meat or beans.”

Nachos and hard-shell tacos are higher in fat due to the fact they’re deep-fried, so opt for soft shell tacos or a burrito and ask for extra salad, and some hot sauce, if you’re game. “Chilli can speed up the metabolism,” Cook explains. “But if your digestive system is playing up or you have heartburn, you don’t want too much.”


Picture
Italian
When it comes to pizza, thin crusts are your healthiest bet. “Steer clear of thick crusts and stuffed crusts,” Pennells suggests. Choose lean protein sources and a few different vegetables for toppings. “Chicken breast or seafood are good options, and always ask for less cheese,” Edwards says. Some pizza shops now offer ingredients like broccoli, bok choy and artichokes, so pile on as many vegetables as you can. “Avoid options like barbecue meatlovers, as they tend to be covered in processed meats, which are high in saturated fat and sodium,” Pennells says. “Plus barbecue sauce has lots of sugar.”

As for pasta, the challenge is keeping your carbs in check. “Usually an entrée size is enough – the large tends to be a gross overestimate of what we really should be eating,” Pennells says. Keep in mind the dietitians’ trusty plate rules (half vegetables, one quarter protein and one quarter carbs) when eating pasta. “Have a side of vegetables and go for a tomato-based pasta sauce over a creamy one to reduce the amount of fat,” Pennells says.


Asian
The great thing about stir-fries and curries is that they tend to be packed with vegetables. The downside, is that the sauces can be high in sugar, fat and salt. Pennells suggests steering clear of curries, as the coconut milk and creamy sauces tend to be high in saturated fats, and instead opt for stir-fries cooked in oyster sauce, ginger, chilli, basil or garlic. “Clear soups are always a good option – just ask for extra vegetables,” she says.

Always check that your meal doesn’t contain flavour enhancers. “They often put the chemical flavour enhancer MSG in, and some people can be sensitive to it – it can keep you awake and upset your digestive system,” Cook says. Opt for lean meat and brown rice where possible.


Fish & Chips 
Fish and chip shops certainly offer their fair share of unhealthy options, but Cook says it’s one of the easiest food venues to get a really healthy meal. “Choose grilled fish, making sure they don’t salt it too much, and ask them for a big salad to have on the side,” she says. “All of the extras like potato cakes and dim sims are often filled with trans fats.” A squeeze of lemon will moisten the meal without adding the kilojoules of a sauce like tartare.
5 Comments

    Archives

    December 2017
    May 2017
    February 2017
    November 2016
    October 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    October 2015
    May 2015
    December 2014
    November 2014
    October 2014

    Categories

    All
    Apple Cinnamon Quinoa Breakfast Bake
    Balance Blood Sugar Levels
    Berry-and-banana-coconut-flour-muffins
    Best Choc Chip Chia Cookies
    Best Fast Food Options
    Cauliflower Rice
    Chia & Apple Porridge
    Chia Seeds
    Chocolate Chia Superfood Pudding
    Festive Summer Fruits
    Get Your Detox On
    Grain Free Muesli
    Guide To Healthy Sweeteners
    Hayfever
    Healthy Sweet Treats
    Life Changing Loaf Of Bread
    Marie Claire - Your Winter Shopping List
    Mini Frittatas
    Navigating The Sugar Dilemma
    Nutritionist Guide To Surviving The Festive Season
    Organic Food - The Dirt
    Paleo Chicken & Kale Burgers
    Raw Cacao Slice
    Raw Protein Bliss Balls
    Seasonal Eating - Autumn
    Seasonal Eating - Winter
    Seedy Muesli Slice
    Simple Sauerkraut - Nourishing The Gut And Mind
    Sleep Remedies - Finding Your Zen
    Spinach & Ricotta Frittata
    Spring Time Cleansing
    Summer Fruits Icy Poles
    Superfood Muesli Slice
    Superfood Trail Mix
    The Healthy Lunch Box Lowdown
    Top 5 Tips For Staying Well In Winter
    Turmeric Mylk
    Winter Nourish Bowl
    Zucchini And Carrot Fritters

    Author

    Lindy Cook is The Nutrition Guru. She works in private practice and runs regular Health & Wellbeing Workshops in the workplace.

    Picture
Picture