Clean Eating: Your guide to Eating Out

This article is not about your sex life. If you’re one of the few people sticking to their New Year’s Resolution of eating better but it’s not getting to that  point where you have to decide what to eat when you go out or become a shut in then you no longer have to fear. Compiled here are some tips on eating out at restaurants and fast food joints so that you won’t be sweating next time it’s your turn to order.

1. Research in Advance

Thanks to the worldwide web we now have access to nutrition information from all fast food chains and even menus from local restaurants online. Look it over and decide what fits into your idea of healthy eating, decide what changes need to be made to the entree and/or meal and then when it’s time to order you’ll be set.

2. Water

Don’t waste your healthy eating on sugary, salty or alcohol filled drinks. You can waste that sodium, caloric intake and high sugar another time. Stick to water it’s usually cheaper and/ or free, it fills you faster and it does exactly what it’s supposed to do. That’s right, believe it or not,. water keeps you hydrated.

3. Lie

I know it sounds bad but as unbelievable as it may seem humans root for each other. Let your waiter or cashier know that you’re training for a fitness competition whether or not it’s true. They’ll be more likely to help you find healthier options and not be annoyed but you should be wary- make sure your lie is solid.

Eating Out

Here are a few suggestions for those times when you have no choice but to eat out.

Burger King

It’s now a cult thing in the sad people that try to eat healthy while driving thru that the best option at Burger King is the TenderGrill chicken sandwich (sans mayo!) Stay away from the salad Burger King salads are some of the highest in fat of all the fast food chains. You also shouldn’t settle for the apple sauce it may seem the healthiest but it’s not a meal.

Conclusion: TenderGrill Chicken Sandwich (No mayo please) with a water on the side to drink

Vegan/Vegetarian Option: Don’t eat here unless you want a high sodium intake on fries

McDonalds

We always assume that chicken is the healthiest choice but not here. Stay far away from the fattening chicken cooked in liquid margarine (I’m sorry but that sounds really good) . Regular hamburgers (no cheese!) are your best bet and my personal favorite but for more balance you can go for their Caesar Salad with Grilled Chicken or Fruit and Walnut salad with no dressing or Newman’s Own Low Fat Balsamic Vinaigrette. Happy meals are also a good choice if you opt for apples with no dip. Once again, always choose water!

Vegan/Vegetarian: Fruit and Walnut Salad

Wendy’s

A baked potato with chives and broccoli is a good option but stay clear of the sauces and butters. For a more filling meal go with the chili but keep in mind it contains around 40 different ingredients. You should probably just stay away from Wendy’s though because everybody knows Frostys are impossible to resist.

Vegan/Vegetarian: Baked potato with chives and broccoli

Taco Bell

I’m just going to start off by saying thank goodness all the hot sauces are 0 calories. It’s best to stick to tacos and make sure you choose a soft shell as the hard shells are fried. Always go with chicken instead of beef. The beef is heavily seasoned and low quality. Taco Bell offers a fresco menu with healthier options.

Vegan/Vegetarian: You can switch out meat for a bean alternative

Subway

The alleged pinnacle of healthy fast food eating. Don’t eat a foot long a 6 inch sub should suffice if you get a foot long split with somebody or save half for later. Normally white bread is not recommended but for healthy eating but stick to the Italian bread as the healthiest option unless you want lots of fiber then go for honey oat. Go for a ham sandwich, you can have as many veggies as you want but stay clear of sauces.

Vegan/Vegetarian: Go for a 6 inch veggie sub

Pizza

It’s better to go local as they generally have fresher dough and ingredients. Load on the veggies but be careful of extra cheese, salty meats and garlic butters and dips.

Chinese

Brown rice and steamed veggies is the way to go be careful with the sodium packed soy sauce.

Sushi

Stay away from American rolls with added fattening ingredients and stick to a traditional sashimi or nigiri.