1. Grilled bird or fish
2. Whole Wheat Bread
three. Fruit or Fruit & Yogurt
four. Baked Potato w/greens in preference to butter, cheese or bitter cream
five. Salad with fats-loose dressing at the facet
6. Low-fats deli sandwich on wheat bread or pita
eight. Whole Wheat tortilla wraps minus the dressing
9. Water, milk or unsweetened teas
AVOID:
1. Chicken nuggets
2. Croissants or pastries of any kind
3. Fried Fish or Fried Chicken sandwiches
four. French Fries or Onion Rings
five. Sauces which includes mayo, special sauces, cheese, BEST GYRO IN LONG ISLAND bitter cream and guacamole
6. Soft beverages, sweetened teas or different excessive-calorie drinks
Try this pattern meal plan for consuming out during the week:
MONDAY- SUBWAY: turkey sub on complete wheat with all of the vegetables, no mayo or cheese, sliced apples and yogurt. 280 calories and three.5 grams of fats for sandwich, 35 calories for apples, 80 energy for yogurt
TUESDAY- BURGER KING: Grilled Chicken Sandwich (no mayo or cheese) with apple slices or facet salad (oil-based totally dressing). 360 energy and seven grams of fats for sandwich, one hundred energy for apple slices or 70 energy for side salad (plus dressing)
WEDNESDAY- CHIPOTLE: Many wholesome alternatives right here. Just keep away from high calorie and fats gadgets like sour cream, cheese and rather the chips. (They have almost six hundred energy consistent with serving!)
THURSDAY- PIZZA NIGHT: 1 slice of veggie thin crust pizza is handiest about 250 energy and around 8 grams of fat. Add a aspect salad with an oil-based totally dressing to balance the meal and bear in mind no longer to consume the entire pizza your self!
FRIDAY- WENDY’S: Several alternatives right here together with the grilled hen wraps for around 250 calories, lawn side salad for round 200 energy (plus dressing) or a small chili for around 220 energy.
SATURDAY/SUNDAY- If you propose on ingesting out at a “finer” eating place, search for fish or chicken this is baked or broiled instead of fried, keep away from sauces or lotions, choose steamed greens over other facets along with mashed potatoes or mac and cheese and SKIP THE BREAD!
One of the nice equipment to apply when searching out healthier choices in speedy food is online! Visit the internet site of your favourite restaurant and appearance up your ordinary meals purchases. The calories and fats may additionally surprise you!
Cindy Hamilton has been writing approximately health and vitamins due to the fact that 2007 and is the author of [http://www.Family-health-and-nutrition.Com]. In 2009, Family Health and Nutrition become named one of the one hundred nice blogs for healthy mother and father via onlinenursingprogram.Com and in 2010 became named #32 of the one hundred exceptional health websites by means of AboutUs.Com.
