Fast food has a reputation for being high in trans fat, saturated fat, sodium and calories; while having next-to-no healthy ingredients. One loaded hamburger, fries and a piece of pie contain more saturated fat than you should eat in two days.However, things are changing. In the past few years, many fast-food restaurants have made a concerted effort to improve their menus. As a result, many restaurants now offer low-fat options and fresh ingredients. Choose wisely and you no longer have to sacrifice a healthy meal for the sake of convenience.But be an informed customer, resist menu temptations and make healthy fast-food choices. Finding a nutritious, cheap, convenient meal may be a challenge, but it can be done.Beware of …Menu lingo: Steer clear of meals labeled fried, breaded, basted, creamy, crispy, batter-dipped, au gratin, scalloped or Alfredo. These dishes are usually high in unhealthy fats, sodium and calories.Instead, go for lean meat options that are broiled or grilled and fresh or steamed veggies. If needed, special order your food ñ ask to have it prepared in a healthier manner.Extras: A salad may seem like a low-fat option until its drowning in fried toppings, high-fat dressings and cheese. A deli sandwich is a great choice until the mayo, spreads and cheeses are added. The same goes for a baked potato. What about the butter, cheese, bacon, salt and mountain of sour cream?Simple, fresh ingredients are best. Ask for dressings and toppings on the side.Portion sizes: A single serving at many restaurants could feed an entire family. The average meal at a fast-food joint can contain more than 1,000 calories. Extra large options should be replaced with smaller portions or shared with family or friends. Don’t forget the calories contained in beverages. Often overlooked, the calories in sodas and sweetened drinks add up quickly.Try unsweetened iced tea or lemon water.Buffets: Even if choosing the salad bar, remember that buffets set the stage for overeating. You may want to eat your money’s worth, but chances are you’ll eat more than you need.After finishing a meal, wait at least 20 minutes before heading back for seconds. The body needs time to tell the brain that the stomach is full.Eating on the run: Isn’t this what fast food is all about? Unfortunately, when you’re in a hurry and aren’t thinking about what you’re eating, you tend to overeat and overindulge.Slow down and chew slowly. Your food will digest easier and you’ll most likely eat less.Be smartKnowing is half the battle. The other half is making the right choices. Depending on your health condition, it may be OK to splurge every once in a while, but a habit of double-patty, greasy burgers and large fries every week will hurt your body.Instead, choose a single-patty burger or a grilled chicken sandwich. In place of a milkshake, go for the yogurt parfait. Rather than French fries, opt for a baked potato or side salad. (Choose smart toppings.)Fast food shouldn’t be the normWhile there are healthier options available these days at fast-food joints, nothing is as fresh and nutritious as a home-cooked, low-fat meal. Save the fast-food meals for rare occasions when there is no better option.Remember that exercise is a huge part of the equation when it comes to achieving weight loss.Be informedResources are available to help determine the healthiest fast food choices. Many restaurants display nutrition information in the restaurant or on their website. Find a website that compares several restaurants at one time. Other great sites list restaurant menu items that cater to certain dietary needs such as allergies, diabetes, heart disease or weight management.Better yet, download a mobile phone app with nutrition information by restaurant; and, when you must go out, choose accordingly!RECIPE OF THE MONTHHomemade Chicken SoupThis chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day. Servings: 8Ingredients1 tbsp. coconut oil1 medium organic yellow onion, chopped3 carrots, grated2 celery stalks, finely chopped1 tbsp. curry powder2 garlic cloves, crushed2 quarts chicken broth3 cups diced roasted chicken1 bay leaf1 organic apple, choppeddash of salt and pepper1/2 tsp. dried thymezest from 1 lemon2 cups unsweetened coconut milk1. In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After five minutes, add the garlic and curry powder.2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.Nutritional Analysis: One serving equals 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein
