As a personal trainer, I have spent countless hours guiding women over 50 towards their wellness goals, preaching the power of wholesome nutrition and regular exercise. Today, I’m thrilled to take this journey to a whole new level by introducing you to a topic that may seem unusual at first but holds immense potential for positive change – healthy eating at a fast food restaurant.
Yes, even I will occasionally succumb to fast food. We took a road trip last year which meant spending hours in our van. We packed sandwiches and healthy snacks for the first part but on the last leg, when all we wanted to do was get home, the easiest option for food was one of those fast food chains along the highway. For me this always becomes one of those “Sophie’s Choice” moments. Do I let my cravings for French fries (my biggest weakness) and a gooey burger take over knowing full well it’s not inline with my health goals and it’s going to make me feel like Sh&^% in about an hour?
If you ever find yourself torn between your cravings for fast food and your desire to maintain a healthy diet, you’re in for a treat. In this blog post, I’m going my share my secrets to navigating through the fast food world while still staying on track with your health goals. So, let’s “buckle up” and get ready to revolutionize the way we approach those golden arches and drive-thru delights!
LOOK FOR 500 CALORIES OR LESS
Lots of fast food chains have the calorie count right on the menu!
Chipotle bowls are on of my favorites but McDonalds, Wendy’s, Jack in the Box and many more have several <500 calorie options.. You just need to resist the urge to make it a combo.
Try your best to choose one that will fill you up but not make you feel bad, like ordering just 500 calories worth of French fries. You don’t want to have to frantically search for a restroom an hour later. Happened to me and I learned the hard way not to do that again (which sometimes is the best way to learn) 😁
LOAD UP ON VEGGIES
One of my strategies for eating out in general is thinking “What dish will help me “crowd in” my veggies”. I first search for anything with a veggie in it and go from there.
Veggies are nutrient dense and can help fill you up. Make it even more filling and satisfying by adding in some protein and healthy fat.
Most fast-food joints offer salads nowadays, but be cautious of dressings and toppings that can turn a healthy choice into a calorie bomb. Choose vinaigrettes or dressings on the side
DON’T ORDER ANYTHING FRIED
“Don’t order ANYTHING fried” is a great rule to follow and will keep you away from that “side of fries” (that is my biggest weakness).
When ordering a chicken sandwich ask to get a grilled version instead of the fried one.
Chick Fil A has some grilled chicken nuggets that are really good! Even KFC has grilled options but I cannot eat there…long story but I got sick once after eating their (threw up all over my Grandpa Roy’s car) and now just smelling it makes me sick.
GO FOR “LOW CARB”
Go for the “low carb” version when you can . Cut out the bread, pasta, rice, tortillas, etc. and save a ton of calories and keep your blood sugar from spiking.
I LOVE In-&-Outs burger “protein style” with not bun just lettuce. Many of them will do this for you. Jack In the Box doesn’t have the whole lettuce just the shredded so you have to eat it with a knife and fork.
While we’re here why not make smarter substations across the order. Swap out the mayo for mustard, go light on the ketchup and ask for extra veggies.
NO SUGARY DRINKS
Sugary sodas might be tempting, but water is always the best choice. If you crave a little flavor, opt for unsweetened iced tea or naturally flavored water.
Every time you make a stop, get in some movement.
Here is a quick stretch routine that helps work out the kinks Car Trip Reset
Here is a quick body weight workout you can do ANYWHERE and don’t worry about who’s watching…maybe they’ll join you Body Weight Pyramid Workout You can Do Anywhere Do the planks up against the van if the floor is gross.
With these clever strategies up your sleeve, you can navigate the fast-food landscape without compromising your health. Remember, it’s all about making conscious choices and enjoying your food guilt-free (an tummy trouble free). So, let’s embark on this fast-food fix journey together, where deliciousness meets nutrition. Safe and healthy travels 😘
If you’d like some help with your health or fitness journey why not schedule a FREE 30 Minute Wellness Consultation with me. I’d love to help in any way that I can. Click the book now link below and find a time that works for you
If you’re a woman over 50 and you’d like to get moving and feel better you should try one of my online workout programs designed just for us; low impact cardio to protect our joints, strength training because it’s a must as we age, Pilates because a strong core = a strong body and more.
If you’d like to learn try any of my over 450 workouts designed for us over 50 Free for 7 days click HERE