Eating on The Run!, By: Hugo Rivera
Since we don't live in a perfect world, sometimes for one reason or the other we either don't prepare all of the food we need for the day in the morning or we run out of food because maybe we did not prepared enough. Whatever the reason might be, there is a solution for the problem. You can go to fast food restaurants. Now, aren't fast foods bad if you are trying to get in shape? Well, the answer is no as long as you choose wisely.
The rules for eating in fast food restaurants (or any other type of restaurant) are the following:
1) If it is not your cheat day, refrain from fatty choices such as french fries.
2) Drink between 8-16 ounces of water before you get there and then drink an additional 8-16 ounces more while you are eating. This will prevent you from feeling hungry and falling to temptation. If temptation is strong remember three things:
a) There is nothing better than being in shape.
b) You control everything that goes into your mouth. Food does not and should not control you!
3) Always combine a serving of low fat protein (in the case of fast food restaurants, this is either skinless chicken or turkey) with a small serving of carbs. Remember that if you are eating a chicken or turkey sandwich the bread will count as the carbs.
4) Salads in addition to a serving of protein and a serving of starchy carbs are always good since they provide fiber and they fill you up. However, avoid using high fat/high sugar dressings.
5) Refrain from using high carbohydrate sauces or mayo.
Now that we know the rules of fast food eating I am going to discuss which are the meals that I eat and where when I go to eat out in some of the major fast food chains.
In Arby's you can have either a Light Chicken Deluxe Sandwich with extra lettuce and tomato (no mayo) or a Light Turkey Deluxe Sandwich. They also have an excellent roast chicken salad, that will not harm you unless you fill it up with high fat dressing.
In Bennigan's I definitely recommend you have their chicken platter which includes a serving of spicy rice along with vegetables and two chicken breasts.
In Boston Market for protein you can have a serving of turkey breast or chicken breast. For carbs you can have a small serving of steamed vegetables, or new potatoes, or corn, or rice pilaf or fruit salad. If you rather have something quicker, then go for the chicken or turkey sandwich.
In Hardee's the only thing you can order is either a chicken fillet sandwich or grilled chicken salad.
In Kentucky Fried Chicken you can have a quarter chicken (no skin) for protein and a small serving of mashed potatoes, or garden rice, or red beans for carbs.
In Long John Silver's you may have a flavor-baked chicken or fish for protein and a small serving of plain baked potato or green beans.
In McDonald's you can have either a McGrilled Chiken Classic or a Chunky Chicken Salad.
In Subway you can either order a Roast Turkey Breast Sub, a Veggie Sub or a RoastBeef Sub. Remember the rules that we already discussed: NO EXTRA OILS OR MAYO etc.
Also, no need to order a sub larger than 6 inches.
In Taco Bell you can order any of the following: a Light Chicken Burrito, or a Light Chicken Taco, or a Light Bean Burrito, or a Light Soft Taco Supreme, or a Light Taco Supreme, or a Light Taco, or a Light Soft Taco.
Finally, in Wendy's you may want to have either a grilled chicken sandwich or a grilled chicken salad.
Well, there you have it. If you find yourself in another restaurant that I have not discussed over here, don't panic! Just ask for whatever chicken plate they have and if it comes with skin just take it off. Basically, if you stick to the five rules I discussed above, no matter where you find yourself at, you won't have a problem finding something to eat. Bon Appetite!
