Deal of the Day
Syndicate
Dec
7
Image by Ikhlasul Amal via FlickrREFUEL, REVIVE AND REFRESH WITH HEALTHY FOOD OPTIONS. HERE’S HOW TO EAT RIGHT ON THE RUN.
FOOD-COURT FARE
We’ve all done the obligatory lap or two around the food court struggling to make a decision in the face of all those tempting choices. Then just to complicate the issues, there’s your health to be taken into consideration. Fortunately many many fast food outlets now offer lower fat options but it can still be a nutritional minefield. I’ve picked few that may help you eat a right food around the food court.
CHINESE
If it’s deep-fried, give it a wide berth before it gives you a wide backside. Watch out for dishes containing battered meat such as lemon chicken or sweet and sour port. Send it packing if it’s smothered in satay sauce and choose steamed rice instead of fried noodles or fried rice. The best Chinese options are stir fries, steamed dishes, chop suey, and chow mein.
INDIAN
This popular food court choices can fit into a healthy diet, but choose yogurt or tomato-based curries over creamy dishes as the ever popular butter chicken. Dahl with steamed rices has just 9.5g of fat and 1487kJ, whereas chicken biryani as an enormous 53g and 2925kJ. Also skip the naan and poppadoms as they’ll only add unnecessary calories to your meal.
MCDONALDS
The golden arches has recently introduced a range of ‘Lighter Choices’ to its menu. If your willpower is strong, you can now go for a salad instead of a burger, a fruit bad instead of fries or water instead of a coke - check out the other virtuous alternatives to your old favourites. Say no to upsizing and watch out for those budget friendly meal deals, they may offer you more bang for your buck but they won’t do much for your waistline or arteries. Do you really need anything else to go with your Quarter Pounder with Cheese, which already has 28.2g of fat and 2160kJ? Instead try a DeliChoices BLT, with 15g of fat and 1670Kj, or an even a better option is a chicken salad with 2.7g of fat and 525Kj. Beware of the hidden calories in soft drinks - a 600 ml bottle has around 16 teaspoon of sugar.
KFC
If you’re having a craving for KFC try an Original Fillet Burger (no cheese) with 18g of fat and 1900Kj. Dieters would do well to avoid Popcorn Chicken, as a large pack will add a whopping 44g of fat and 2772kJ to your daily intake. Save KFC as an occasional indulgence. Or you could always take the skin off the chicken pieces - although it is everyone’s favorite bit!
SMOOTHIES
Smoothies are a good choices; they contain plenty of calcium, vitamins and minerals. But don’t have them as an additional to your meal - they are substantial enough to be considered a meal in themselves. An average juice bar banana smoothies (650ml) will provide around 2000 kilojoules (kj). Avoid blends with frozen yogurt, which usually has lots of added sugar.
COFFEE BREAK
A coffee and a chat can end up costing you more calories than you’d expect. A 600ml version of Gloria Jean’s Creme Brulee Chiller weighs in at hefty 3170kj. While a Starbucks White Hot Chocolate with Whip the scales are 3006kj. But the news isn’t all bad; a Gloria Jean’s trim-milk cafe latte will cost you only 486kj and a skim milk cappuccino, 390kj. Or try a tea with milk and no sugar for 50kj. The best choice of all is the humble herbal brew for just 9kj.
SUSHI
Sushi is the super food of fast food - it’s a healthy meal that you can eat on the go. So the old excuse of a burger and fries was all I had time to grab doesn’t wash anymore. A six-piece pack has just 7g of fat and 1400kj. But watch the fillings, if your sushi roll is overflowing with creme cheese and avocado or the only seaweed is sight is the thin strip that’s holding your big piece of deep fried chicken - you’re only fooling yourself.
QUICK TIPS
LOOK FOR:
- Vegetable- based sauces
- Grilled meat, poultry or fish with salad or vegetables
- Vegetable-laden stir-fries
- Sandwiches on wholegrain bread with low-fat meats, lots of salad and hold the butter and mayo
- ALWAYS KEEP HYDRATED. Carry a water bottle. You may be mistaking hunger for thirst. Ask yourself - would I eat a big meal for lunch at home or work? If not, stick to something light.
SKIP THE GYM AND HIT THE SHOPS
Depending on how frantic you are - frenzied Christmas Eve shoppers and birthday forgetting husband take note - an hour of pacing the mall burns about 1130 kilojoules. “Grab a pedometer” and aim to clock up those 10,000 steps at the mall.
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