Can Fast Food Fit into Your Diet?

BY CARYN HONIG RD LD

Diary of a Runner:

6:00 a.m. 5-mile run
7:00 a.m. shower, dress
7:30 a.m. get the kids up and ready for school
8:00 a.m. balanced breakfast of scrambled egg whites, whole wheat toast, orange juice and skim milk
8:15 a.m. out the door to work
10:00 a.m. swamped – too busy for a snack (forgot to pack it anyway)
12:30 p.m. blood sugar is dropping, didn’t bring a lunch, didn’t even bring an energy bar. 30 minutes until next meeting. Options are limited. Choices include burger joint, smoothie, Subway sandwich or fried chicken.

Help! What’s a runner to do?

"You can definitely eat at fast food restaurants," says Ronda Elsenbrook RD LD, sports nutrition dietitian at The Healthy Weigh. "It’s just a matter of making choices that will help you reach your running and health goals."

Over the past few years, various fast food restaurants tried offering healthier versions of the standard fare. McDonalds came up with the "McLean Deluxe" and Taco Bell premiered eight different "Border Light" items. They were lower in calories, lower in fat, and higher in nutrients than the regular menu options, but they were not what Americans wanted and they didn’t sell, so off the menu they went.

Fast food restaurants then made a 180º turnaround, offering bigger, super-sized servings and "value meal deals." That’s what Americans wanted. The items sold, therefore, they’ve remained on the menus. You now see such fat- and calorie-laden items as double and triple meat burgers, super-sized French fries, and burgers with bacon, cheese and special sauce. And, not only are the servings bigger — they are also easier on the wallet. For example, a Super Value Meal Deal at McDonald’s, which includes a double patty hamburger, super-sized fries and a large coke, sells for only $4.00. It’s fast, easy and inexpensive.

So, it’s 12:30 p.m. You have limited time, you are really hungry, your defenses are down and a fast food restaurant is right around the corner. What should you do?

"Just stop for one second and think about your options," says Elsenbrook. "Plan exactly what you want to order. Don’t order hastily – look at all options rather than choosing the first item that grabs your attention."

Elsenbrook also recommends the following:
1. Order water or skim milk instead of soda.
2. Voice your needs to the waiter or order taker. Most restaurants are able to accommodate menu changes
3. Look for lower fat options by focusing on words such as grilled, broiled, steamed, poached or roasted.
4. Start your meal with a salad — with dressing on the side.
5. Listen closely to your body’s signals. The goal is to eat until you feel satisfied — not "stuffed." And, remember, it takes approximately 20 minutes for your brain to signal satiety. A lot of extra fat and calories can be consumed in 20 minutes.
6. Pass on the fried food.
7. Hold the cheese and special sauce.

McDONALD’S DON’TS

ITEM	CALORIES	FAT (grams)
Fish Filet Deluxe	560	28
Large Fries	450	22
Chocolate, vanilla, or strawberry shake	360	9
Total calories: 1,370
Calories from fat: 39%

ITEM CALORIES FAT (grams) Mig Mac 560 31 Super Size Fries 540 26 Small Coke 150 0 Total calories: 1,250 Calories from fat: 41%

ITEM CALORIES FAT (grams) Arch Deluxe w/Bacon 590 34 Garden Salad 35 0 Ranch Dressing 230 21 Apple Pie 260 13 Total calories: 1,115 Calories from fat: 55%

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McDONALD’S DO’S ITEM CALORIES FAT (grams) Fruit Yogurt Parfait 380 5 Regular Hamburger 260 9 Total calories: 640 Calories from fat: 20%

ITEM CALORIES FAT (grams) Grilled Chicken Salad 120 2 Fruit Yogurt Parfait 380 5 Total calories: 500 Calories from fat: 12.6%

ITEM CALORIES FAT (grams) Cheeseburger 320 13 Garden Salad 35 0 Herb Vinaigrette Dressing 50 0 1 cup Skim Milk 90 0 Total calories: 495 Calories from fat: 23%

ITEM CALORIES FAT (grams) Grilled Chicken Deluxe (without mayonnaise) 300 5 Small Fries 210 10 Low fat Vanilla Ice Cream Cone 150 5 Total calories: 660 Calories from fat: 27%

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TACO CABANA DON’TS ITEM CALORIES FAT (grams) FAT (%) Super Nachos 1,398 71 46 Beef Enchiladas Dinner 815 38 42 Chicken Fajita Nachos w/Queso 1,222 62 46 Tortilla Chips w/8 oz. Queso 1,201 65 49 Chicken Fajita Dinner 1,900 81 38 Stewed Chicken Taco Salad 1,125 76 61

TACO CABANA DO'S ITEM CALORIES FAT (grams) FAT (%) Black Bean Burrito 464 9 17 Corn Tortilla 70 1 13 Soft Chicken Taco 217 9 37 Soft Beef Taco 200 8 36

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SMOOTHIE KING DON'TS ITEM CALORIES FAT (grams) FAT (%) Strawberry Hulk 953 29 27 Peanut Power Plus 703 20.8 27 Chocolate Malt 887 41.4 42 *Anything that guarantees weight loss (i.e. ma huange, ephedra, etc.) *Anything that guarantees muscle building (i.e. creatine, creatinine, etc.)

SMOOTHIE KING DO'S ITEM CALORIES FAT (grams) FAT (%) Orange Vanilla Slim & Trim * 199 .5 2 High Protein Pineapple 389 12.9 29 High Protein Chocolate 401 12.9 29 Chocolate Slim & Trim 270 1.6 5 Light & Fluffy 389 0.4 1 Angel Food 330 0.5 1 *Eat an energy bar and a banana to make it a meal

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SUBWAY SANDWICH DON'TS (6-inch on wheat, without cheese and oil, with vegetables) ITEM CALORIES FAT (grams) FAT (%) Pizza Sub 464 22 43 Seafood/Crab Sub 430 19 40 Seafood/Crab Salad 244 17 63 Cold Cut Trio Salad 191 11 52 Spicy Italian Sub 482 25 47 Tuna Sub 542 32 53 Cold Cut Trio Sub 378 13 31

SUBWAY SANDWICH DO'S (6-inch on wheat, without cheese and oil, with vegetables) ITEM CALORIES FAT (grams) FAT (%) Veggie Delite Sub 237 3 11 Turkey Breast Sub 289 4 12 Ham Sub 302 5 15 Subway Club 312 5 14 Veggie Delite Salad 51 1 18 Turkey Breast Salad 102 2 18 Roasted Chicken Salad 162 4 22

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KENTUCKY FRIED CHICKEN DON'TS ITEM CALORIES FAT (grams) FAT (%) Original Recipe Breast 400 24 54 Original Recipe Thigh 250 18 65 Original Recipe Wing 140 10 65 Original Recipe Sandwich w/Sauce 450 22 44 Mashed Potatoes w/Gravy 770 42 49 Coleslaw 120 6 45 Biscuit 232 10 50 Pecan Pie 490 23 42 Large Popcorn Chicken 620 40 58

KENTUCKY FRIED CHICKEN DO'S ITEM CALORIES FAT (grams) FAT (%) Tender Roast Chicken Breast Sandwich 270 5 17 Bar-B-Que Baked Beans 190 3 14 Tangy BBQ Sandwich 310 6 17 Corn On The Cob 150 1.5 9

Runners spend hours and hours, day after day, training and preparing for races. It’s important to spend just as much time focusing on nutrition to achieve optimum fitness goals. "Runners should pack snacks and meals whenever possible to have control over what they eat," says Elsenbrook. "That way they are assured of consuming food that’s packed with nutrients and energy."

So, pull out your Superman/Wonderwoman lunch box and pack a balanced lunch and snacks including:

• 1 turkey breast sandwich on whole wheat bread (with mustard, lettuce, tomato, and a piece of 2% cheese)
• 2 pieces fruit
• 6-8 ounces lowfat yogurt
• Energy bar (Balance, Luna, Ironman, etc.)
• 2 oatmeal cookies or Fig Newtons

Good eating and good running!