Fast Food Choices on Road Trips

Make Healthy Fast Food Choices on Road Trips

Making healthy food choices while on the road can be challenging. Especially if you have kids and need quick convenient meals and snacks. Although fast foods are most accessible, your choices can make the difference. Caution: Fast food should not be a part of your regular diet!

Below are some tips for making healthier fast food choices:

• Order smaller portions. Choose the single burger or child’s meal.  Avoid super-size or large sizes. 
• Make Fast Food a Last Resort. If you know you will be traveling for work, it is best to pack your own lunch or dinner. Some suggestions are low-fat peanut butter and crackers, low sugar granola bars, fresh fruit, trail mix or a single serving of whole grain cereal or crackers. You can store food items in a small cooler to keep items fresh. 
• Do research. READ THE NUTRITION FACTS! Before ordering, take time to review the nutritional content of your meal choices. You can get this information easily online or right in the restaurant.  You may be surprised how many calories and sodium are in menu items. Some menu items may contain your entire daily intake of sodium and fat! Don’t be misled by the seemingly healthy-like salads or wraps. 
• Pay attention to menu wording.  Avoid meals described as deep-fried, crispy, super-sized, breaded, creamy, loaded, having Alfredo/cream sauce or batter-dipped.  These items are especially high in saturated fat and trans fat.  Menu options that often mean less fat and calories include terms such as braised, boiled, grilled, steamed, or poached.
• Make special orders. Don’t hesitate to request special orders.  Ask for dressing on the side, request grilled rather than fried chicken and salad without cheese, croutons, sour cream or high-fat dressing, and hold the mayo!  Order a hamburger without the bun.  Instead of fries, order a salad (with dressing on the side) or a plain baked potato (without bacon, butter or sour cream).  If you order a deli sandwich or sub, choose lean meat options, avoid oil and mayonnaise, and choose whole wheat bread.  These choices may greatly decrease your fat, calorie and sodium intake.
• Hydrate. Order iced water or unsweetened tea with your meal instead of soda or shakes.  Sugary sodas and shakes are packed with empty calories and add no nutritional value to your diet.