4 tips for choosing better fast food options when eating on the run!
You know planning and preparing your own food is better for your health, wellness and waistline but sometimes you just run out of hours in the day or you come home exhausted and the last thing you want to do is cook.
Enter fast food.
Fast food gets a bad reputation but these days it’s A LOT easier to find healthy, nutritious options on the go that won’t pile on the pounds or drain your energy levels.
But although it’s easier, there are still a few things you should be on the look out for.. and no, your taste buds don’t have to die from choosing tasteless salads or soups.
Here are the four guidelines any fast food or ready-made meal should meet in order to keep your weight in check and your taste buds satisfied:
1. The serving size calories must be suitable to your individual goals.
A heavier or more active women will generally be able to consume larger portion sizes than her lighter or less active sister. There is no one size fits all.
I suggest finding a online calculator which uses the Mifflin St Jeor equation (known for most accurate) to find your daily calorie target and then divide that total up by the number of meals and snacks you have in a day to find your general portion size.
If you’re confused or would like help with this please email me directly at hello@tanyanfitness.com and I’ll give you my simple 3 step formula.
2. Check the packaging for number of servings.
Some labels can trick you into thinking it’s a single serving size when in fact you’ve just consumed dinner for two. Become more familiar with how to read labels to make sure you’re not doubling or tripling up.
3. Look for 15g of protein or more per serving.
Protein keeps you full and satiated, it stabilises blood sugar levels preventing cravings later on in the day, it helps repair and recover the muscles after a tough workout and it helps to retain lean muscle mass when in a calorie deficit (aka dieting for fat loss).. More lean muscle means more calories burned at rest and a higher metabolic rate.
4. Keep sugar 10g or under per serving.
Because you’re sweet enough already.. too cheesy?? But no really, there’s enough hidden sugars in our modern day diets already so by keeping to 10g or under per serving size you’re only doing yourself more good and less harm. Plus by keeping blood sugar levels stable it will be easier to manage your sweet tooth.. win win!
They are my 4 PRACTICAL tips for making better choices when eating on the run, having the right mindset and motivation to actually stick to the guidelines is a whole different game.
It’s important to have strong goals, establish healthy habits/routines and surround yourself with likeminded people who support and motivate you to become the best version of you in mind, body & life.
To becoming a better you,
Body Transformation Coach
