Healthier Fast Food Options
Mission Nutrition Blog - 22nd February 2012
When time is short and things get busy the temptation of grabbing fast food reaches an all time high – it is quick, tasty (sometimes) and there is no denying it’s the easy painfree option! Now, if this is every once in a while, every month or so – no biggie, but if this is becoming a regular thing for you – it will be doing nothing for your overall health and wellbeing, leaving you even more tired and less likely to want to eat well too – not to mention loading you up on extra calories and fat. So, lets look at some of the worse offenders, some of the better options and also – what you can make at home in the same amount of time as you would spend waiting for a takeaway!!
THE BENCHMARK
A good starting point for a meal is one less than 2500KJ (600kcals) and less than 15g of fat
(best if saturated fat is as low as humanly possible too!)
THE WORST OFFENDERS
Hope you aren’t having these too often!
- Fish and Chips – your average serving being around 4300KJ (1110kcals) and 69g fat
(That is 5 tbsp worth of fat by the way!)
- Mc Donalds Boss Burger and Fries 4550KJ (1140Kcals) and 66g fat (22g of that being saturated!)
- ½ Meatasaurus pizza (4 slices) 3844KJ (960kcal) and 35g fat
- Fried Chicken – 3 pieces, fries, potato/gravy and roll = 4490Kj (1120kcals) and 59g fat
- Footlong Subway with meatballs and cheese with dressing = 4000kJ (1000kcals), 36g fat
…and remember this is before you add a drink on top. DON’T underestimate the ‘posh’ takeaways either – it is hard to find nutritional information on these, but I reckon your average ‘Burger Fuel-style’ burger is pushing (3200KJ) 800kcals + by the time you look at the cheese and garlic aioli in there, probably more I am sure. Add the kumara fries andyou are looking at another (1220KJ) 300kcals – and that little aioli on the side, another hundred or so kcals. Just because something is made with good quality ingredients and maybe costs more – doesn’t mean the serving size is appropriate or that it has less KJ/Kcals or fat than a cheaper option. |
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BETTER OPTIONS FROM OUTSIDE
- Sushi or donbori on rice (I ask for ½ rice and extra salad where I can!) – you are looking around 1200-2000KJ/300-500kcals ish and less than 15g of fat mostly – you can now check out the nutritional info for St Pierres on their Facebook page too if you like!
- Low fat Subway 6 inch with no cheese and low fat dressing – around 1200KJ (300kcals) and less than 5g fat
- 3 slices of veggie pizza (thin base) 1750KJ (430kcals), 14g fat
You can also find chicken on rice (try and get extra veggies and NOT a massive portion), plain burgers with extra salad and less or no mayo!
THE BEST OPTIONS
Have things at home which you can throw together to make a quick, tasty and healthy meal, like:
- Pizza omelette – This is my Friday night favourite. In a non-stick pan with a tiny bit of oil (i.e. a tsp!) add a chopped red onion, mushrooms and a bag of baby spinach – soften. Add beaten eggs with a splash of water added to them, season – sprinkle with a little cheese –when it is ‘set’ in the pan, pop under the grill to brown! You can add any leftover veggies you have, cold potatoes, canned corn or what-not to this!
- Oven fish, oven chips and peas – choose brands which use sunflower or other healthy oils in their recipe – have lots of frozen peas – quick and easy
- Fresh tortellini pasta (cooks in 6 mins) with ½ a brocolli steamed
- Egg/beans on toast – now that is not hard!!
We hope this blog helps you to make healthier eating choices when you're at home or out and about.
Till next time!
Claire
xo
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