REPLENISH, REVIVE AND REFRESH WITH HEALTHY FOOD CHOICES. HERE’S HOW TO EAT WELL ON THE RUN.
FOOD COURT FEE
We’ve all taken the obligatory lap or two around the food court struggling to make a decision in the face of all those tempting options. Then, to complicate matters, there is your health to consider. Fortunately, many fast food outlets now offer low-fat options, but it can still be a nutritional minefield. I picked some that can help you eat a proper food court meal.
CHINESE
If it’s fried, give it a wide berth before it gives you a wide butt. Watch out for dishes that contain battered meat like lemon chicken or sweet and sour port. Send it back if it’s topped with satay sauce and choose steamed rice instead of fried noodles or fried rice. The best Chinese options are stir fry, steamed dishes, chop suey and chow mein.
INDIAN
These popular food court options can fit into a healthy diet, but choose yogurt or tomato-based curries over creamy dishes like the ever-popular butter chicken. The dahl with steamed rice has just 9.5g of fat and 1487kJ, while the chicken biryani has 53g and 2925kJ. Also skip the naan and poppadoms as they will only add unnecessary calories to your meal.
McDonald’s
The golden arches have recently introduced a range of ‘Lighter Options’ to their menu. If your willpower is strong, you can now opt for a salad instead of a hamburger, bad fruit instead of French fries, or water instead of a coke. Take a look at the other virtuous alternatives to your old favorites. Say no to size gain and beware of those cheap eats deals, they may give you more bang for your buck but won’t do much for your waistline or your arteries. Do you really need something else to accompany your Quarter Pounder with Cheese, which already has 28.2 g of fat and 2160 kJ? Try a DeliChoices BLT instead, with 15g fat and 1670Kj, or an even better option is a Chicken Salad with 2.7g fat and 525Kj. Beware of hidden calories in soft drinks: a 600 ml bottle has around 16 teaspoons of sugar.
KFC
If you have a craving for KFC try an Original Filet Burger (without cheese) with 18g of fat and 1900Kj. Dieters would do well to avoid popcorn chicken, as one large package will add a whopping 44g of fat and 2772kJ to your daily intake. Save KFC as an occasional indulgence. Or you can always remove the skin from chicken pieces, although it’s everyone’s favorite snack!
SMOOTHIES
Smoothies are a good option; they contain a lot of calcium, vitamins and minerals. But don’t take them as a supplement to your meal: they are substantial enough to be considered a meal in themselves. An average banana smoothie juice bar (650ml) will provide around 2000 kilojoules (kJ). Avoid blends with frozen yogurt, which tend to have a lot of added sugar.
BREAK
A cup of coffee and a chat can end up costing you more calories than you expect. A 600ml version of Gloria Jean’s Creme Brulee Chiller weighs in at 3170kj. While a Starbucks White Hot Chocolate with Whip scales to 3006kj. But the news is not all bad; a Gloria Jean trimmed latte will set you back just 486kj and a cappuccino with skim milk, 390kj. Or try a tea with milk and no sugar for 50kj. The best option of all is the humble herbal concoction for only 9kj.
sushi
Sushi is the superfood 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, it doesn’t wash anymore. A pack of six pieces has only 7 g of fat and 1400 kj. But watch out for the fillings, if your sushi roll is brimming with cream cheese and avocado or if the only seaweed in sight is the thin strip holding up your big piece of fried chicken, you’re only kidding yourself.
QUICK TIPS SEARCH:
- vegetable-based sauces
- Grilled meat, chicken or fish with salad or vegetables
- Vegetable Loaded Stir Fry
- Whole-grain sandwiches with low-fat meats, lots of salad, and keep the butter and mayonnaise
- ALWAYS STAY HYDRATED -Carry a bottle of water. You may be confusing hunger with thirst. Ask yourself: would you eat a big meal for lunch at home or at work? If not, stick with something light.
AVOID THE GYM AND GET TO THE STORES
Depending on how frantic you are (frantic Christmas Eve shoppers and the husband who forgets his birthday take note), an hour of strolling through the mall burns about 1,130 kilojoules. “Take a pedometer” and aim to climb those 10,000 steps at the mall.