Eating On The Go...
How to minimize damage while fueling your metabolism
June 2007 - Eat THIS!.... NOT that....
    Guess what?  Fast food just doesn't cut it, and it is called 'Super -Size" for a reason!  Eventually your body will super-size eating that stuff.  So in this issue of Eating On The Go we'll give you an "Eat This, Not That" list of poor choices and better choices.  We'll also try to provide DAMAGE MINIMIZING choices for those times when you are in a real tight spot and just have to hit the drive through...we understand that sometimes "stuff" happens and you just have to deal.  Print this list out and keep it in your car visor, or purse or wallet.  If you refer to this list and start making better choices today you will be amazed at how quickly you will start making the better choices automatically.   The foods listed in the "Eat This Instead" column are not necessarily endorsed as "healthy" foods, but they are an improvement over the "Poor Choice" column... and like we say "Small Steps Lead to Big Gains".
If you really want to see how UGLY fast food nutrition gets we included links to the most popular fast food companies nutritional info website, click here to get super-sized!
    
Improve your food choices by printing this table and referring to it regularly
(parents/teachers, start to quiz your kids on which is better, and give them 2 choices.. it will help you and them.  It is up to us to teach them proper nutrition)

POOR Choice

EAT This Instead

Whole Milk

Non-fat, skim or 1% milk

White Bread

100% Whole wheat or Rye bread

Ice Cream

low fat, non fat or sugar free frozen yogurt, or fruit sorbet

Tuna in Oil

Tuna packed in water *

Buttered Popcorn

Light microwave or air popped popcorn

Regular Crackers

100% whole wheat or rye crackers, rice cakes

Doritos(chips, snacks)

 Baked tortilla chips (wheat if available)
Doughnuts(like we even need to say this) sugar-free, whole-grain muffins/bagels
Whole Eggs Egg Whites (or Egg Beater type product)
Cheese Low or non-fat cheese
Sugar& sweets FRUIT
Table Sugar Splenda, Equal, Sweet N low
Jelly or jam all fruit, no sugar jelly(Polaner's all fruit, Simply fruit, etc)
Fruit Drinks 100% fruit juice
Regular Soda Diet soda,Crystal lite, etc
Prime Rib / Ribeye steak round steak, flank steak or lean sirloin/tenderloin
Butter non-fat butter spread  (or just lose this stuff all together)
Bottled oils Spray oils (like Pam, or now olive oil and canola are in spray variety)
cream cheese low or non-fat cream cheese
mayonnaise low or non-fat mayo (or try replacing with mustard whenever you can)
french fries baked potato
sugary cereals shredded wheat, whole-grain or low sugar cereals(Kashi for example)
cold cuts(processed deli meats) Turkey & chicken breast
Bacon/sausage/hotdogs Lean ham, chicken, turkey or turkey franks
Regarding your FAST FOOD stops, once you get familiar with how to make better choices from the list above you should also improve your fast food choices.  Simple rules like :
     NEVER Super-size, Thin-crust instead of thick crust with extra cheese, baked/broiled instead of fried, single patty instead of triple-patty/extra cheese/heart-stopping thing! Here is a link to an informative site that you can also print out to help in your fast food choices, and help MINIMIZE THE DAMAGE(click link below)
 
 
LINKS TO FAST FOOD NUTRITIONAL INFO...or lack of it! (info was from each company website as of June 20, 2007)
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