Are You Losing at Lunch?

Like it or not, lunch is part of a daily crunch for many of us. And whether out of convenience or simple economics, fast food restaurants can seemingly be the best option. Unfortunately, fast food is generally not the most nutritious selection. And even if you do go in with good intentions, you may be sabotaged by the wafting aroma of french fries and a “Number 4”.

For the most part, fast food meals are higher in calories, sodium, and fat, and often lacking in important vitamins, minerals, and dietary fiber. Until recently, french fries were the only vegetable option at many fast food restaurants. (And by most standards, it is a stretch to call fast-food french fries a vegetable!) Restaurant dining poses similar challenges, as this venue also tends to include too much fat, salt, and/or sugar, and portions are almost always larger than what you need…not an ideal situation for a busy luncher who is trying to avoid putting on excess weight.

While fast food restaurants may not offer the healthiest options, most people find themselves eating fast food from time to time. How can you make the most of your fast food meal? For that matter, how can you make the most of any restaurant meal?

What are some healthy fast food choices?
Fast food restaurants have added many new healthy options to offset the old calorie bombs we all know and love. Many restaurants are making progress and offering some creative alternatives: Creative entrée salads with low-calorie, fat-free dressings; grilled chicken or deli sandwiches on whole-wheat bread or whole-wheat tortillas; fruit cups and low-fat fruit parfaits; baked potatoes with broccoli or other healthy additions; low-fat chili with beans, and side salads as a substitute for french fries.

Portion Distortion
Portion control is one of the simplest factors to control when grabbing your lunch; however, it is easiest to do in the ordering process, versus once the food is in front of you. That means ordering small sizes or even ordering from the children’s menu, which will still provide enough calories to satiate you. At a typical restaurant, a single serving provides enough calories for at least two meals. Portion sizes at restaurants are usually double or triple what your body needs, so it is important to keep that in mind when ordering and eating. The difference between a small and large order of french fries, for instance, is more than 300 calories and 20 grams of fat. And while most “value meals” (with a drink and fries included) add up to at least 1,000 calories and potentially your entire day’s quota of fat...that’s just the medium size…they certainly add no value to your dieting plan!

Condiments
Besides going with the lesser amount, be aware of highly caloric additions such as salad dressings, dipping sauces, cheese, sour cream, “special sauce”, tartar sauce, and rich gravies when choosing. Sometimes, making your choice healthier is as simple as removing these condiments. For example, ask for a grilled chicken sandwich without the mayonnaise, which could potentially subtract a couple hundred calories and up to 20 grams of fat. Selecting non-fat or low-fat versions of condiments will help make your favorite far healthier as well. For example, Newman's Own Ranch dressing (offered at McDonald's) contains 170 calories and 15 grams of fat per serving. Choosing Newman's Own Low-Fat Balsamic Vinaigrette brings the totals down to 40 calories and 3 grams of fat.

Drinks
Drinks can be a significant source of nutritionally empty calories, and may also spoil any good intentions you have to keep those lunch calories low. We’re talking flavored coffees, high-cal juices, sodas and sweet tea, among others. A large cola (32 ounces) has 310 calories and no nutritive value at all—and that’s not even super-sized. So make your beverage selection healthier by switching to water (probably your best choice!), skim milk, or (if you must) diet soda.

Lee T. Murphy, MS-MPH, RD, LDN