Eating Out – How Not to Super-Size

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healthy eating fast food

Here are some tips with eating out and how to get the right food proportions under less than ideal circumstances.

Almost everywhere you go to eat you are given the option to add extra food to your meal for an additional fee, some call it super size while others are mega sized. The problem with this is that they are giving you more of what you don’t need – calories in the form of starches, trans fats, and sugars. Too often people take these deals because they feel like they are getting the most out of their dollar. They also usually come already horrible choices such as burgers and pizza. I have included the road rules handout for those of you who don’t have one already. This will allow you to make the best choices possible when on the road.

drive thru sign

Instead of super sizing a meal with extra fries and pop, get a side salad instead of fries, get a bottle of water instead of pop, and get extra lean protein. A lot of fast food restaurants that allow you to create your own meal (Subway, Quiznos, Chipolte, etc.) will allow you to double up on the meat for an extra fee. This helps us keep our meals in proportion; we always want a 1:1 ratio when it comes to carbs and protein for every meal, with some good unsaturated fats on the side of course. Companies end up mega and super sizing us by throwing that proportion way out of whack by adding fries and regular pop to the package. A chicken salad with fries and coke is not a good choice! First of all, regular soda is off the menu is far as you are concerned. Get a bottle of water instead. Even the salad dressing can destroy our healthy ratio. Adding an extra source of protein is necessary a lot of times to reach our target of a fist sized serving. A foot long sub has a correct amount of protein but way too many carbs, here you get a 6 inch on whole wheat with double meat.

In summary no super size, no regular pop (water instead), and no fries (salad or chili instead). Follow our road rules card, increase the good protein sources, and feel good about the choice you made.

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Exercise Physiologist, Personal Trainer, Wellness Coach, Author and Media Fitness Expert with over 20 years of experience in the health and fitness industry. Has served over 50,000 sessions from one-on-one, semi-private to large group BootCamp classes. Nationally and locally awarded Fitness expert on both ABC & CBS. Most recently developer of a new interactive Wellness and Lifestyle program for small to medium sized companies (Offshore and Onshore).

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