Same with items in Alfredo or cream sauce. Many menu items can be made healthier with a few tweaks and substitutions. For example, you can ask to hold the sauce or dressing or serve it on the side. Or you can request a wheat bun for your hamburger or whole-grain bread for your sandwich. For example, many fast food salads are a diet minefield, smothered in high-fat dressing and fried toppings. This is where reading the nutrition facts before you order can make a huge difference.
Be careful when it comes to condiments and dressings. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, sauces, and sides such as sour cream. Mayonnaise- and oil-based sauces in particular add a lot of calories. Try holding the mayo and asking for a packet of ketchup or mustard you can add yourself-controlling how much you put on your sandwich.
Stick to zero-calorie beverages. Soda is a huge source of hidden calories. The average large soda packs around calories, which can quickly gulp up a big portion of your daily calorie intake. Order water, diet soda, or unsweetened tea instead. Be wise about sides. Watch menu items that come with one or more side dishes.
Sides that can quickly send calories soaring include fries, chips, rice, noodles, onion rings, coleslaw, macaroni and cheese, biscuits, and mashed potatoes with gravy. Better bets are side salads with light dressing, baked potato easy on the toppings , fresh fruit cups, corn on the cob, or apple slices. Pass on the French fries. Do you really need those fries? A sandwich or burger should be plenty filling on its own.
Skip the bacon. Instead, try ordering extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the fat. The burger alone at many fast food joints can pack between 1,, calories, particularly when loaded up with extra patties, bacon, and cheese. To keep calories and fat down, you also should pay particular attention to portion sizes and high-fat toppings and sides. Everything that you add to your meal counts—from fries to soda or a shake.
Stick to a single hamburger patty. No double or triple burgers! Burgers with two or three beef patties add loads of unnecessary calories and unhealthy fat up to calories and 40 grams of fat. Hold or go light on the mayonnaise. You can eliminate around calories. Add extra ketchup or mustard if you need a flavor kick. Go easy on special sauces, which add a lot of calories. A little goes a long way. Say no to bacon, cheese, onion rings, and other calorie-laden burger toppings. If you want to add some interest, go with extra pickles or heart-healthy avocado.
Ask about no-meat burger or sandwich options, such as the veggie burger at Burger King or the grilled cheese at In-N-Out Burger. Skip the fries.
Healthy living - Writing - Revision 1 - GCSE French - BBC Bitesize
Many menu items at chicken chains are higher in fat and sodium than a burger. What kind of meat you order also matters. Chicken breast is highest in calories, followed closely by the thigh. Chicken wings and drumsticks are much lower in calories, making them smarter choices. If you prefer breast meat, you can make it healthier by taking off the skin. Choose baked, broiled, or grilled chicken over fried or breaded chicken. Go easy on the honey mustard, barbecue sauce, and other special sauces.
Each sauce packet adds around 60 calories. Be wary of sides. But these standard side dishes are all high in calories, so make sure to count them toward your meal. Pass on the crispy chicken sandwich, which may be flavorful, but is fried and fatty.
A much better choice is a grilled chicken sandwich. Order it skinless to make it even healthier. Mexican fast food restaurants can be a good option for finding healthy fast food. But they can also be caloric minefields-especially when it comes to burritos, nachos, and other cheese-heavy items. Portion control is also important, since the serving size on many Mexican fast food items is enormous. In order to enjoy what you want without blowing your diet, simply eat half and take the rest home for your next meal.
You can also find healthier choices at chains such as Chipotle and Taco Del Mar, including whole-wheat tortillas and fresh vegetables. But portions are still huge, so limiting the amount you eat in one sitting is key. Go easy on the rice and beans including in your burrito. These starches add hundreds of calories to your meal. Skip the sour cream, which can add calories. For a healthier option, add avocado or guacamole. Say no to chips. Look for Baja-style fish dishes.
Opt for soft tortillas. Whether made of flour or corn, soft tortillas are lower in fat and calories than crispy, deep-fried shells. Soft corn tortillas are usually healthier than soft flour tortillas. Try holding the cheese.
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- Healthy Eating Plate | The Nutrition Source | Harvard T.H. Chan School of Public Health.
You may be surprised how little you miss it in your burrito or taco, and it can save you over calories. Load up on fajita veggies. Adding them to your burrito or burrito bowl is an easy way to add tons of flavor and heart-healthy vitamins and phytochemicals without adding a lot of calories. And while it is true that you can find relatively healthy choices at the top sandwich chains, their menus are not without their pitfalls.
You can make healthier choices at a deli or sub shop but you need to use some common sense. Opt for the smaller sized subs.
Junk Food Essay
Ordering a 6-inch sub over the foot-long can save you between calories. Choose whole-grain buns or bread instead of white bread, French rolls, or cheese breads. Go easy on the mayonnaise and condiments. You can save even more calories by asking for the condiments on the side. Dress your sandwich with mustard, vinegar, or low-fat dressing instead of mayonnaise and calorie-heavy special sauces.
https://dawmerkcircnides.tk Load up on veggies, such as tomato, lettuce, pickles, onions, green and red peppers, and olives. Skip the chips. Get something healthier on the side, such as an apple, a small side salad, or a yogurt. But it is possible to indulge in pizza now and again without completely undoing your healthy diet. This means limiting the number of slices you eat, but not all slices are equal. If you do choose a personal pizza, eat half and save the rest for later. Order thin crust instead of regular crust and avoid deep-dish or pan pizza.
Order your pizza with light cheese. A little cheese can go a long way! You can also try substituting lower-calorie ricotta cheese for mozzarella. Load your pizza up with veggie toppings. Most chains have lots of healthy options, including tomato, peppers, mushrooms, spinach, artichoke, garlic, onion, and broccoli.
Limit high-fat meat toppings, such as pepperoni, bacon, sausage, Philly meat, ham, and beef. Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served on a plate or packed in a lunch box. Put a copy on the refrigerator as a daily reminder to create healthy, balanced meals! Whole and intact grains—whole wheat, barley, wheat berries, quinoa , oats , brown rice , and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.