Improve Your Families Health: Take a Fast Food Vacation

Improve Your Families Health: Take a Fast Food Vacation

You and your family may be spending more time together since summer has arrived. If you are not careful, the extra-curricular activities away from home may be setting you up for unhealthy food choices. Be prepared by packing healthy food and beverages or make sure you know what the healthier options are when dining out.

Try to resist the temptation of picking up fast food for you and your family, no matter how good the dollar or value menu may sound. It may be easy on the wallet, but not so much for the waistline. A typical “value” or “dollar” meal can contain as much as 850 calories! A regular combo meal can contain as much as 1500 calories. If you are not careful, you can consume a whole days worth of calories in one meal. You could have definitely packed a healthier, more nutritious meal that would have been less in calories and just as filling.

Some healthy options to pack for you and your family:

• Hummus, whole grain deli flats, piled high with an assortment of vegetables such as peppers, onions, sprouts, spinach and a sprinkle of feta cheese.
• Peanut butter and banana spiral wraps
• Fruity tuna salad pita sandwiches
• Grilled chicken, romaine lettuce, your favorite vegetables, small handful of almonds or walnuts, chopped apples, sliced grapes and a light vinaigrette dressing. Remember to dip your fork into the dressing first!
• Mozzarella cheese sticks, whole grain crackers, light yogurt and fresh fruit.

If you decide to dine out, make sure to make healthy choices:

• Salads may sound healthy, but sometimes they may contain as many calories as a fast-food meal. Make sure to avoid any fried food items in your salad. Your protein should be no bigger than a deck of cards, and limit the amount of cheese, bacon and croutons. Aim to choose a lower calorie dressing and always ask for it on the side. Dip your fork into the dressing first, then into your salad. This allows you to have a taste of the dressing without saturating your healthy salad. This will also allow you to realize just how much dressing you don’t need.
• Avoid combo meals and huge burgers or sandwiches with added sauces. A regular hamburger or grilled chicken sandwich with added vegetables and a side salad or baked potato would be a better choice. Make sure to watch your toppings on the baked potato and salad.
• Sub sandwiches can be a good choice. A 12-inch sub can easily be made into three or four sandwiches. Plus, you have the opportunity to choose whole grain breads, added vegetables and you can limit the amount of added fats. You can always choose a side salad or fresh fruit as a side item. Due to their fiber content, these two side items will keep you fuller than chips or cookies.

Don’t blame the restaurants for sabotaging your family’s eating plan. It is up to you to be prepared to make smart choices for your family and for yourself. Whether it is dining out or packing your meals, you control the outcome.

Helpful Articles

• 10 Things Every Parent of a Special Needs Child Should Have Before Traveling
• 7 Perks to Traveling with Your Special Needs Child
• Finding GFCF Baked Goods While You are Traveling
• Healthy Summer Traveling
• How Will We Eat? Summer Traveling Tips
• Staying Healthy with a Proper Diet
• Can Food Make Us Sick?
• Fun Food Apps to Encourage Healthy Eating
• Summer Travel & Outdoor Fun with Apps

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This post originally appeared on our May/June 2011 Magazine