The Healthiest Foods At Fast Food Restaurants

As you head out for your next adventure, chances are, you’re going to get hungry at some point. Luckily, take a look around any interstate exchange and you’ll soon realize that food is readily available and choices abound. The question is what to choose so as to not derail your diet? You may not even need to lose weight but you’ll still want to choose something healthy so as not to feel overly stuffed and uncomfortable for miles down the road! To help, here are the top twenty choices that will fuel you for miles but won’t put you into a food coma as soon as you get in the car.

Arby's

You might think the Market Fresh® sandwiches are the best choice on the menu but at 640-800 calories a pop, there are better choices to be made. Opt instead for a Market Fresh® wrap and save 210 calories automatically. If you’re looking for a sandwich and side, order the original roast beef sandwich and a chopped side salad (combined they provide 430 calories, 17 grams of fat, and 28 grams of protein). And while they may look tempting, avoid the large curly fries or you’ll spend the next 100 miles trying to figure out how to burn off the extra 630 calories you just consumed.

Burger King

You probably realize that the Whopper® (at 670 calories and 40 grams of fat) is not health food but what about the other items on the menu? Well, even the veggie burger packs a caloric punch (410 calories) thanks to the cheese and mayo and the grilled chicken sandwich comes in at 470 calories (but at least you get more protein for this calorie wallop). It might be best to keep driving but if you simply must stop, why not opt for refreshing frozen lemonade? The large contains a reasonable 100 calories and is fat free.

Dunkin Donuts

While you’ll want to skip the donuts, cruellers, and the sausage, egg, and cheese on a biscuit (it comes with over 650 calories and an alarming 46 grams of fat), don’t worry as there are plenty of healthier options available at Dunkin Donuts. The Ham, Egg, and Cheese Wake-Up Wrap® contains fewer calories yet comes with 10 grams of protein, so you’ll get more than just the fat and sugar donuts provide. Vegetarians will enjoy the multigrain bagel which contains 7grams of fiber and only 6 grams of fat. As for drinks, save yourself some serious calories by skipping the Coolatta® drinks and instead ordering fresh brewed coffee with a splash of skim milk.

Kentucky Fried Chicken (KFC)

The colonel’s calling but what will you choose? For the most nutrients and protein for your calorie buck, choose a chicken breast without skin or breading. For additional calorie savings, swap out extra crispy breading for a grilled chicken breast and you’ll save a whopping 290 calories, 26 grams of fat, and 16 grams of carb. As for sides, choose from green beans, corn on the cob, or mashed potatoes (hold the gravy). Each of these sides comes in at under 100 calories. Skip the biscuit and you’ll save an additional 180 calories and 8 grams of fat.

In-N-Out Burger

The menu at In-N-Out Burger is simple (burgers, fries, and drinks anyone?) so to save the most calories and fat, go easy on the cheese, hold the mayo, and instead top your single patty burger with ketchup, mustard, and any vegetable you can find. Save 150 calories and go low carb by ordering Protein® Style; you’ll get a burger wrapped in a lettuce leaf rather than a bun.

McDonald's

McDonald’s can be a great choice for breakfast, depending of course on what you choose. If you’re looking for some protein, choose Canadian bacon or ham and skip high fat meats like bacon and sausage. If heading to the golden arches for lunch or dinner, the salads with grilled chicken are a great choice. Keep in mind that salads with crispy chicken contain at least twice as many calories as the salads with grilled chicken! If opting for a sandwich, choose grilled chicken over beef and hold the cheese. By choosing a Premium Grilled Chicken Classic over the classic Big Mac®, you’ll save 200 calories and 20 grams of fat while adding 3 grams of satiating protein.

Panera

If you find yourself at one of these bakery cafes, you’re sure to be pleased by the many healthy items on the menu. One word of warning, those sandwiches, scones, muffins, and cookies as big as your head pack quite a calorie-punch! Opt for the You Pick Two® serving of low-fat, broth-based soups (such as Garden Vegetable with Pesto, Chicken Noodle, or Vegetarian Black Bean) along with a Café sandwich or salad. Remember to get the dressing on the side or ask them to hold the sauce on the sandwich. If your sandwich comes on high-cal Focaccia, don’t be afraid to ask for whole grain bread instead (you’ll save some major calories).

Getty Images

That Stromboli stuffed with sausage, pepperoni, and two cheese sounds like it will hit the spot but do you really want that gut bomb sitting in your stomach as you cross from state to state? Instead, choose a healthier option such as a side salad along with a slice of thin crust pizza topped with vegetables and tomato sauce. When looking to save calories, your best bet is to avoid pan and stuffed pizzas and opt for thin or hand-tossed crusts. Choose toppings of veggies over high fat meats and tomato sauce base over cheese and olive oil bases.

Starbucks

You already know that the extra large, mocha latte with extra syrup and whipped cream is not the best choice on the menu but did you know that there are some surprisingly healthy choices that will give you the jolt you’re looking for without the sugar rush? A plain, brewed coffee with a splash of skim milk offers less than 30 calories and the skinny lattes are another good choice (coffee beverages with skim milk contain calcium, potassium, and antioxidants). In general, when ordering at this coffee shop, choose nonfat or skinny drinks and hold the whip and the syrups.

Subway

Travelers often stop at sub shops thinking they’ll do their waistline a favor by choosing a sandwich over burger and fries. But depending on what you choose, that seemingly innocent sub can do just as much damage to your diet. When stopping at a sub shop, skip the dressings and sauces and any deli meats that end in “I”. Pepperoni, salami, bologna (ok, it doesn’t end in “I” but it’s close enough) pack a calorie punch because of their high fat content. For the more protein without the fat, choose lean ham, turkey, or roast beef and fill the bun to the brim with veggies. And it goes without saying; choose whole grain bread whenever it’s available.

Taco Bell

If you’re heading for the border, there are some choices that will break your calorie budget while others will nicely fuel you along on your road trip. Choices to avoid include anything labeled XXL unless you want that as your shirt size. The XXL Grilled Stuft Burritos® pack twice as many calories and fat than the original burritos which are still large enough to satisfy. A safe bet is to choose from the Fresco or the soft taco menu. To save even more calories and add in fiber and nutrients, ask the cook to hold the sour cream and cheese and instead add extra lettuce and salsa.

Tim Horton's

It goes without saying that Tim Bit’s® (i.e. donut holes) and apple fritters, which give you a sugar rush then leave you hungry 20 miles down the road, are to be avoided on your next road trip. But don’t worry because there are healthy items like yogurt with berries, egg & cheese breakfast wraps, low-fat homestyle soups, and lean sandwiches on the menu. The oatmeal is the best bet for staying power and if you plan ahead, bring along some dried cranberries to top off your healthy choice. As far as dried fruit goes, cranberries are the best choice because they naturally contain the flavonoid, proanthocyanidin (PAC) with a structure unique to cranberries that offer protective properties not found in other commonly consumed fruits and vegetables.

Wendy's

If you’re looking for something that’s high in fiber and protein (both of which will keep you feeling fuller, longer) look no further than Wendy’s chili. A small offers just 210 calories, 6 grams of fat and fiber, and 17 grams of fiber. Skip the fries altogether because even with Sea Salt, they still contain quite a bit of sodium (and even more than some of their competitors). Another item to avoid? The 3/4lb Triple burger. It contains 1060 calories and 67 grams of fat! Instead of this heart attack on a plate, opt instead for a grilled chicken sandwich, baked potato, and a small Frosty® for dessert.

View the original article here

Ler mais »

The Healthiest Meals In The World

But in fact, nothing could be further from the truth. Some of the leanest countries in the world—places like India and Japan—also have some of the tastiest cuisines out there, capable of exciting the most adventurous of palates.

The secret: Adding fragrant spices, unique ingredients, and fresh produce to natural, whole foods.

We took a cue from cultures and regions around the globe and rounded up five great ways to incorporate new flavors into your everyday meals. Take a tour of the world and you’ll find cooking tips to make your dishes mouth-wateringly delicious – and also packed with healthy vitamins and minerals, while staying low on calories.

Instead of eating one super-sized dinner every night, people in Spain often nibble their way through a few smaller dishes, called tapas.(Middle Easterners have their own version, too, called mezze platters.) Diners have a few bites of several dishes,and the diversity of foods and flavors help keep their tongues satisfied—and their stomachs satiated.

Forget the typical hearty dinner. Instead of fixing a single plate for your family or guests, arrange one large platter of different foods for everyone. Some good options include sautéed lentils, roasted red peppers, grilled vegetables, chicken skewers, whole-wheat pitas or sliced baguettes. Serving the meal on one large spread will encourage people to share their food, making them less likely to overeat.

When Europeans need to jazz up a simple salad or plate of roasted veggies, they choose sea salt—not the table kind. Unlike its processed counterpart, sea salt is all-natural, and contains more raw minerals, says Lauren Talbot, R.D. And even though both varieties contain the same amount of sodium, sea salt is often coarser than table salt, so you get a stronger flavor from a smaller amount.

You don’t have to fear salt. Used in moderation, it can be an important part of a good diet, says Talbot. And just a sprinkle of it can make healthy foods taste even better. For example, smoked salt is a great addition to grilled meats, flaky fleur de sel adds crunch to a tomato-mozzarella salad, and mineral-rich black Hawaiian salt tastes (and looks) great on homemade pita chips.

Watching your sodium intake? There are other ways to boost a meal’s flavor without reaching for the salt shaker. “Even if you don't have hypertension, cutting down on sodium can help to reduce your risk for developing high blood pressure,” Rutledge says. Plus, many spices might be able to fight inflammation in the body.

So take a cue from people in the Middle East and India, who use rice, couscous, lamb, and chicken as the base for their meals, but completely transform each food with unique combinations of spices. With smoky cumin, bright yellow turmeric, floral coriander, tart sumac, and warm cinnamon, salt becomes almost completely unnecessary.

Create your own blend of fragrant spices to use on boneless, skin-on chicken breasts. Try blending some cinnamon, cumin, coriander, and ground ginger together in a bowl; taste frequently, adding more or less of each particular spice until you arrive at a blend your enjoy. Rub the mixture on the chicken and marinate it for an hour before putting the meat on the grill.

Many meals in Japan are cooked entirely in stackable bamboo steamer baskets—a quick-and-easy method that makes the food’s nutrients easier to digest. When vegetables are lightly steamed, it softens the food’s cell walls, which makes it easier to absorb the vitamins and minerals, according to Lauren Talbot, R.D. Steaming also keeps the food’s colors looking bright and is a great way to preserve the natural flavor.

To create your own Japanese-inspired steamer supper, look for stackable baskets in Asian specialty markets. (They usually only cost a few dollars.) Then prepare a pot with a few inches of water or broth. The pot should be large enough to hold the steamer. Bring the liquid to a simmer, then line the baskets with lettuce or cabbage leaves to prevent food from sticking—you can even use herbs to infuse food with their flavors.

Place the food that requires the longest cooking time on the bottom tier and build up from there. Place the lid on the steamer, and steam the food until it’s finished cooking—usually no more than 10 minutes. Try red snapper fillets sprinkled with soy sauce; layer some cilantro sprigs on the bottom tier and baby bok choy and red bell pepper strips on the top tier. Drizzle everything with a bit of toasted sesame oil before serving.

There are two ways that Americans typically eat starchy carbohydrates: by the plateful, like pasta, or as an afterthought, like a side dish. But African cuisine uses whole grains as part of the main course; for example, stew with rich sauces is typically served over rice. One popular dish that also is enjoyed throughout the Middle East is the tabbouleh salad, which pairs cracked wheat with chopped tomatoes, cucumber, parsley, lemon juice, and olive oil.

Opt for whole grains over refined ones. This means skipping the white rice, potatoes, or pasta and stocking up on millet, quinoa, and buckwheat. “Whole grains keep us feeling fuller longer than refined grains and often have lower GI values,” explains Rutledge, so they can help you lose weight and stay energized.

Create a pilaf by toasting a grain in olive oil and cooking it in with chicken, vegetables, or beef broth. Then finish the dish by tossing in a handful of slivered almonds and raisins. You can also mimic the tabbouleh salad by chopping up in-season vegetables and herbs and mixing in some olive oil.

Last updated on: Sep 24, 2012

View the original article here

Ler mais »

Which Kind of Egg Is the Healthiest?

Eggs have essentially the same nutritional elements, unless the chickens eat special formulas that change their eggs' composition. Chickens that roam free and eat a variety of bugs and plants produce eggs with slight changes in nutritional make-up. Chickens used for egg or poultry production cannot be fed hormones. All eggs are healthy, but if you want to consume less cholesterol, raise your omega-3 fatty acid intake or eat organic, look for eggs with these benefits.

Organic eggs come from chickens that are fed certified organic feed. These chickens are supposed to range free outdoors, but labeling eggs as organic doesn't guarantee this. While feeding chickens organic food might produce healthier birds, it doesn't necessarily create healthier eggs, according to registered dietitian Monica Reinagel.

Chickens that are allowed to roam free and eat plants and bugs produce different eggs than chickens kept in cages or in hen houses and fed commercial chicken feed. Free-range chickens produce eggs with higher amounts of beta-carotene, vitamin D, E, and omega-3 fatty acids, all of which are found in the yolk. Free-range birds generally spend some time outdoors during the day but are often brought in at night for their safety. However, the U.S. Department of Agriculture only certifies as free-range those chickens used for meat, not those used as egg-layers.

Feeding chickens grains with added nutrients can change the composition of their eggs. Chickens that eat feed containing extra omega-3 fatty acids -- essential fatty acids that are difficult to get in your diet -- produce eggs with a higher omega-3 fatty acid count. Omega-3 fatty acids found in fish oils and possibly flax seed aid in brain and retinal development and might also improve immune function and help prevent heart disease by decreasing the risk of atherosclerosis. The omega-3 fatty acids accumulate in the yolks. Special feed can also raise the vitamin E content of chicken eggs.

Different colored eggs might look pretty, but blue, brown and other colors of eggshell don't have any more nutritional value than plain white. The type of chicken the egg comes from influences shell color; eggs from different varieties of chickens all have the same basic nutritional value.

If you're watching your cholesterol, look for eggs labeled as low-cholesterol. These eggs must be at least 25 percent lower in cholesterol than the cholesterol found in a standard egg yolk, according to the University of California Division of Agriculture and Natural Resources. The total amount of cholesterol in eggs is lower than previously thought, 185 milligrams rather than 213 milligrams per standard egg, according to Ken Anderson, a poultry science professor at North Carolina State University.

Article reviewed by Connie Bye Last updated on: Aug 1, 2012

View the original article here

Ler mais »