Here are the scenarios: You are out somewhere, starving hungry and the only option seems to be fast food.
Or, you are out with some friends and someone wants fast food. What can you do ?
A lot of fast food is laden with extra calories and has had the nutrients cooked out.
However, healthier choices are possible, so here are some guidelines:
Try to include:
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A mix of protein, carbohydrates and unsaturated fats.
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Grilled meats like Chicken and Turkey are good choices rather than highly processed meats.
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Grilled fish without batter or coating.
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Brown bread, sandwiches, rolls or buns rather than pastries.
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Choose a baked potato if available.
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Salad or mix of vegetables and go easy on the dressings.
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Fruit.
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Water. Keep a small water bottle with you at all times that you can keep topped up with fresh water. Go easy on the sugary drinks.
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If you are having sweet things, try to find some that have a mix of fibre included such as cereal bars to slow down the sugar release. Alternatives:
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Look for a deli that produces sandwiches made with fresh ingredients.
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Some major chains have started to produce healthier options, so look for those.
