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What is Your IQ For Healthy Food Choices?
With all the talk of healthy eating and weight loss today, we really need to stop and think about the fast food industry and convenience foods. You really need to be aware of the fat, calories, and sodium that are hidden in these products.
As a parent, you are approached by your hungry child who wants food and NOW!! You should also be aware of your own eating habits. If you eat healthy, you want your child to eat healthy too. It’s a “family situation”.
It’s much easier to put out a packet of cookies or chips when you’re already on a busy schedule. But what do these products do to your children’s health? Even if they don’t have weight problems, this is not healthy food. Good nutritious food should be our first thought. The readily available packaged foods lack healthy goodness. Here are some suggestions for quick snacks:
- Apple slices are tasty dipped in peanut or almond butter.
- Carrot sticks or cucumber slices are deliciously dipped in a light salad dressing.
- A whole wheat tart with a little peanut butter and a small amount of natural fruit preserves and then rolled up will satisfy a hearty hunger.
- Store frozen banana pieces, fruits and berries in the freezer. (Alton Brown from the Food Network recently shared a tip. Peel bananas and put them in a plastic bag in the freezer. You won’t end up with horrible black bananas) Put the fruit in juice, soy milk, or peel the milk in a blender and make a delicious fruit smoothie/shake.
- For children over 3 years old, a good snack before dinner is to wash the grapes, cut them and put them in the freezer. As these can pose a choking hazard, do not give them to small children.
- Make your own trail mix from raw sunflower seeds and raisins. The sweet and salty combination is a hit among both children and adults. Before serving anything with nuts, be sure to check them for possible food allergies.
Vegetables with light salad dressing, tortilla wraps and trail mix can be placed in a cooler and taken on the go or stored in your office fridge for when Mr. Hungry arrives.
Now let’s move on to eating at fast food places:
Sometimes you can’t avoid fast food. Time and budget constraints force you to visit our friendly hamburger and fried chicken restaurants. Let’s face it, fast food restaurants and their drive-thru service help us meet our schedule when we’re trying to stay on schedule.
While you may have to stop at fast food, do your research beforehand. You can go online and find out how many calories, grams of fat, etc. are on the menus of different fast food chains. Then you’ll be ready to make a healthier choice when you quit. You can easily consume your daily calorie intake and more in one meal. Learn to make healthy choices. They can even be found in fast food. And remember, super size does just that… Super size you!!
Forget the french fries. Most fast food chains offer side dishes. Stay away from fattening bandages. Choose a mild sauce or oil and vinegar.
Most fast food places now have some kind of fruit. Ask for more tomatoes, lettuce and pickles on your sandwich. If you have the chance to order a baked potato, this would be a good choice. Do not use the high-calorie toppings available.
Even in something as simple as ordering a drink, you have to make healthy choices. Your waistline will pay the price of your decision. Soda is not a good choice, and diet soda, depending on the artificial sweetener used, is not that healthy either. Water is always a good choice. Other good choices would be unsweetened tea, 100% juice (not soft drinks), or low-fat milk. Here again, look at the super size.
Don’t leave your dosage information at home when you travel. The extra calories that turn into pounds will be in front of you when you return from your trip. If you “must” order a value meal, share it with a friend. A child-sized meal can be the answer to portion control! If you order smaller portions, you won’t have to eat too much.
Watch out for additional features. A tablespoon of mayo, adding another slice of cheese, or extra dressings can really add up. Mustard is a good choice because it contains few calories and carbohydrates.
Try ordering grilled or fried meat. A breaded chicken patty will definitely sabotage your waistline. Fish fried in batter can turn out to be a disaster.
As advertised on the Biggest Loser, a Subway sandwich, especially a veggie sandwich, may be the answer to your food worries. If you’re on a low-carb diet, throw away the roll and eat the filling.
If you find yourself rushing out of the house without stopping for breakfast, you can fail if you plan to stop at a fast food restaurant. This could very well be the start of the day’s calorie overload. Instead of a breakfast sandwich, order a bowl of fresh fruit, fruit and yogurt parfaits, oatmeal with milk or plain eggs.
As an example of different fast food chains and your options:
Arby’s Beef & Cheddar – 440 calories / 21 grams fat
Better Choice – Jr Roast Beef = 270 calories / 9 grams fat
Savings: calories/12 grams of fat
Burger King The Original Whopper – 700 calories / 39 grams of fat
Better Choice – Hamburger – 310 calories / 12 grams fat
Savings: 390 calories / 27 grams of fat
Hardeen Double Thick Burger – 1240 calories / 90 grams of fat
Better choice: Thick Burger – 850 calories / 57 grams of fat
Savings: 390 calories / 33 grams of fat
McDonald’s Big Mac – 560 calories / 30 grams of fat
Better choice: Hamburger – 260 calories / 9 grams of fat
Savings: 300 calories / 21 grams of fat
Sonic Super Sonic Cheeseburger – 839 calories / 55 grams of fat
A better choice: Jr Burger – 353 calories / 21 grams of fat
Savings: 486 calories / 34 grams of fat
Wendy’s Big Bacon Classic – 580 calories / 29 grams of fat
A better choice: Jr Hamburger – 280 calories / 9 grams of fat
Savings: 300 calories / 20 grams of fat
I hope this information has been helpful. It’s a real eye opener to see these characters in black and white.
Children and adults can have unhealthy lifestyles that affect their health and their lives.
If you want to learn more about what I do, check out this information at http://judyconway.com.
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