Life is hectic and finding the right plan for a good diet is just
as hectic. Many times over the decision between eating healthy and
eating unhealthy is a matter of deciding on which restaurant you'll stop
at, on the way home from work, gym or some other glamourous location.
The options in many communities are basically your run of the mill fast food restaurant... on many of these menu's you'll find that the calorie count is through the roof. You'll want to make the right decisions to assist in building a healthy body. Though the easy thing to do is order the 1/4 pounder with the special sauce. To which will cost your daily calories. Instead focus on the options that will benefit your end result. Instead of ordering the french fries ask to see if they have a substitute option, like apple wedges. If your take is to get a burrito, see if they have an option for no wrap and eat it out of a bowl, and if rice is an option, go with brown rice. The more nutritious rice.
To make the nutrition process overly simple, for an active person who's goal is to eat 5 to 6 times a day with a max calorie in take of 2500 per day. The limit for each meal/snack should be about 500 calories. If you really put that into perspective that's one and half Char-grilled Chicken Sandwich at local chicken sandwich shop at 290 calories per sandwich. To think that 500 calories is a lot, try keeping track of what you eat for one week, I'm willing to bet that the average meal intake is around 500 to 600 calories or more. I'm also basing this on a person that workouts and burns an average calorie count of 500 to 600 calories per workout session... depending on the type of workout session or program this can easily be done.
Being a Maryland resident developing a list of great options is not an easy thing... but here are several of the options I choose when there is a need to eat at a fast food joint:
Local Chicken Sandwich shop:
Chargrilled Chicken Sandwich - 290 calories and 28g of protein (To assist with that muscle rebuilding) Add a medium fruit cup at 70 calories you have a total 360 calories leaving a 140 calories for the drink. Guess how many calories are in water? So if you think about it a 360 calorie meal isn't half bad.
McDonald's:
As a disclaimer I will have to say that the sodium intake is something should be looked as well... with that being said there's little options for a low sodium at McDonald's. On the other hand the calories can be low if you decide on a salad or a wrap. I personally found a love for the Big Mac as a teenager, so with the snack wrap I went from a 550 calorie sandwich to a 330 calorie wrap and through in a fruit smoothie at 220 calories for the McCafé Mango Pineapple Real Fruit Smoothie totalling out at 550... well look at that you get a sandwich and some fruit for the same as a Big Mac.
Wendy's:
I'm really partial to Wendy's and the option that they provide. This is probably one of the only locations that you can get so much and still be under a good calorie count. First thing is first drink water and fill the calories with food, not the sugary drinks. Saying that go with the Grilled Chicken Go Wrap at 260 calories and Apple Slices at 40 calories, giving you a total of 300 calories... yup, and if you're still hungry you could push the 500 calorie limit with a 210 calorie Garden Side Salad... totalling out at 510 calories. Not a bad deal if you ask me.
Though the list is short you should get the idea... basically don't always go for the quick and easy option. The ability to eat right and be healthy shouldn't matter where you eat... it does matter what you eat.
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The options in many communities are basically your run of the mill fast food restaurant... on many of these menu's you'll find that the calorie count is through the roof. You'll want to make the right decisions to assist in building a healthy body. Though the easy thing to do is order the 1/4 pounder with the special sauce. To which will cost your daily calories. Instead focus on the options that will benefit your end result. Instead of ordering the french fries ask to see if they have a substitute option, like apple wedges. If your take is to get a burrito, see if they have an option for no wrap and eat it out of a bowl, and if rice is an option, go with brown rice. The more nutritious rice.
To make the nutrition process overly simple, for an active person who's goal is to eat 5 to 6 times a day with a max calorie in take of 2500 per day. The limit for each meal/snack should be about 500 calories. If you really put that into perspective that's one and half Char-grilled Chicken Sandwich at local chicken sandwich shop at 290 calories per sandwich. To think that 500 calories is a lot, try keeping track of what you eat for one week, I'm willing to bet that the average meal intake is around 500 to 600 calories or more. I'm also basing this on a person that workouts and burns an average calorie count of 500 to 600 calories per workout session... depending on the type of workout session or program this can easily be done.
Being a Maryland resident developing a list of great options is not an easy thing... but here are several of the options I choose when there is a need to eat at a fast food joint:
Local Chicken Sandwich shop:
Chargrilled Chicken Sandwich - 290 calories and 28g of protein (To assist with that muscle rebuilding) Add a medium fruit cup at 70 calories you have a total 360 calories leaving a 140 calories for the drink. Guess how many calories are in water? So if you think about it a 360 calorie meal isn't half bad.
McDonald's:
As a disclaimer I will have to say that the sodium intake is something should be looked as well... with that being said there's little options for a low sodium at McDonald's. On the other hand the calories can be low if you decide on a salad or a wrap. I personally found a love for the Big Mac as a teenager, so with the snack wrap I went from a 550 calorie sandwich to a 330 calorie wrap and through in a fruit smoothie at 220 calories for the McCafé Mango Pineapple Real Fruit Smoothie totalling out at 550... well look at that you get a sandwich and some fruit for the same as a Big Mac.
Wendy's:
I'm really partial to Wendy's and the option that they provide. This is probably one of the only locations that you can get so much and still be under a good calorie count. First thing is first drink water and fill the calories with food, not the sugary drinks. Saying that go with the Grilled Chicken Go Wrap at 260 calories and Apple Slices at 40 calories, giving you a total of 300 calories... yup, and if you're still hungry you could push the 500 calorie limit with a 210 calorie Garden Side Salad... totalling out at 510 calories. Not a bad deal if you ask me.
Though the list is short you should get the idea... basically don't always go for the quick and easy option. The ability to eat right and be healthy shouldn't matter where you eat... it does matter what you eat.
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