Fast Food: Choosing Healthier Options during the Holidays

Each year, family an d friends gather together to celebrate during the holiday season. Food and drink is often at the center of these festivities. Some go above and beyond to ensure their buffets are lined with fresh fruits, nuts, and other healthy options. But what happens between these gathering times when you are busy finding the perfect gift, decorating the tree, or staying up late to wrap that final present? Many find themselves choosing quick fast food options that save time in the kitchen but add to unwanted pounds during the holiday season. Is it possible to choose healthier options when on the go? If you find yourself asking this very question, there's good news. It is! While choosing healthy options may require some planning, it is possible to make healthier decisions and meet your goals this holiday season.

One of the primary things I often hear clients say is, "I think I would like to wait to talk about my weight and diet until the turn of the New Year. There is no way I can lose weight or eat healthy during these times." As I dig deeper into their hesitations, I often find that fast food is playing a large role in their diet. Their decisions during fast food purchases are often impulsive; leading to high calorie, high fat choices. Many feel they have no control over how often they are frequenting fast food due to a busy work week and holiday activity schedule. There are two primary things I have found that I feel can best assist with these issues.

1.) Planning: As I mentioned, frequenting fast food without a plan can lead to impulsive, high fat, high calorie choices. When infrequent, these choices can be a treat that will likely not destroy all of your hard work. However, when frequently chosen, these options can lead to unwanted pounds and other unpleasant side effects. Therefore, if you are a frequent visitor of fast food chains, it is important to plan.

Planning can be done in many different ways. One of the most effective ways is to obtain a copy of the Nutrition Facts ahead of your visit. The Nutrition Facts can be found in hard copy at the restaurant or in electronic form on the company's website for most restaurants. When looking at the Nutrition Facts, it is important to decide what your individual goals are for health. Are you trying to lose weight or maintain? Are you trying to following a low sodium diet? Maybe you are trying to control your blood sugar? Whatever your goal is, the Nutrition Facts can be a great place to start.

Prior to a visit at your favorite fast food chain, look up your usual food choice using the Nutrition Facts. Once you know what is in your usual choice, you can compare other choices for lower calorie, lower sodium, or lower carbohydrate choices. If you are lucky or have already done your research, you may find your usual choice is already a great fit!

Choosing two or three go-to options that meet your health goals based on the Nutrition Facts can save you from impulse buying during your visit. It can also assist with preventing burnout when choosing an option over and over. It is important to remember when choosing your go-to options to choose items that both fit your health goals and your taste preferences. If you only choose items that meet your health goals, it is likely you will find yourself falling back into old habits. If you are struggling to find two or three go-to options, consider portion sizes. For example, if you just cannot give up the cheese fries, is it possible to order a small cheese fry instead of the large and add a side salad or fresh fruit cup?

If you cannot find options on the menu that meet your goals, you may want to consider switching up your usual fast food chain. Options such as Chipotle or Subway that have several menu items high in fiber, protein, and fresh vegetables can be a great choice.

2.) Satiety: Satiety refers to the feeling of gratification, fullness, and hunger suppression after a food is consumed. It is one of the most common reasons I find people deviating from their healthy diet. When eating at fast food restaurants, it can be easy to choose options that sound gratifying in the moment such as onion rings or a loaded cookie shake. However, these items contain little nutrient value and many people find themselves searching the cabinet for a late night snack after a fast food dinner. To avoid these issues, look for options high in protein and fiber. Choose colorful options that are often indicative of nutrient value and avoid "tan or white meals" such as Fried Chicken, Mashed Potatoes, and Corn. It is also important to remember that not all fats are considered unhealthy. Choosing healthy fats such as avocado or nuts can assist with feelings of satiety and fullness.

While many items on a fast food menu can be tempting, there are several ways to avoid choices that are not in line with your health goals and still have a delicious satisfying meal. One of my favorite go-to fast food choices is Starbuck's Hearty Blueberry Oatmeal! It is served all day and contains both fiber and protein. One thing to watch out for is the agave syrup as it can add additional sugar. If you are looking to spice it up, try adding cinnamon or nutmeg for a great flavor.

While the holidays can be a stressful time, dining out doesn't have to be. Remember to obtain the Nutrition Facts of your favorite fast food restaurants prior to your visit, align your go-to options with your individual health goals, and choose foods that will keep you full and satisfied. By planning ahead and choosing foods that satisfy, you can feel confident navigating the fast food world and meeting your health goals during these busy times.