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Healthy Fast Food Choices and Eating On the Go

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

healthy fast food choices

Losing weight can be hard, especially when you're busy and on the go. Fortunately, you can stay on track with healthy fast food choices!

Trying different diets but struggling to find the one that suits your lifestyle?

Finding the time to prepare healthy meals is difficult, to say the least.

Knowing a few healthy fast food choices can help you stick to your plans and achieve your weight loss goals.

In the ideal world, each and every meal would be planned and prepared, with the perfect balance of macro and micro-nutrients.

In the real world, you have limited time for lunch, whether you're working from home, in the office, or on the road.

Or perhaps, all your clients or colleagues regularly go out to lunch and you don't want to miss out on that facetime.

Whatever the case may be, there is a solution!

More and more chain restaurants are becoming aware of the need to supply healthy fast food choices.

You can take advantage of their menus to enjoy lunch with your colleagues and friends while still sticking to your new diet.

Here's how to ensure you're always making the right healthy fast food choices!

Eat right wherever you are with our Definitive Guide to Healthy Eating for Men!

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The Convenience of Having Healthy Fast Food Choices

One of the biggest problems with traditional diets is the restriction on which foods you can eat.

In fact, if you take a look at the research, you’ll soon realize that 95% of people that diet will actually put the weight back on in the long term.

That’s got to leave you wondering what the point of a diet or healthy fast food choices is.

The answer lies in the approach. You don’t need to adopt a diet. You need to choose a healthy approach to eating.

This means enjoying fast food and other treats but in moderation.

If you take a look at this 1-day meal plan, you’ll see that it uses foods that are readily available in your local store.

You don’t need special food; you simply need to be more aware of what you eat.

Losing weight requires you to know your maintenance calories and then eat fewer calories per day.

You can do this by understanding which foods are healthy and which you should be avoiding.

By approaching a ‘diet’ in this way, you’ll be able to adopt a healthier approach to food and enjoy your healthy fast food choices.

Having fast food for lunch can help with your motivation during the rest of the week.

Providing you keep your meals balanced, healthy fast food choices can be a simple, but very satisfying, reward.

It will also ensure you don’t miss out on the office gossip!

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The Menus

So what should you choose?

How do you know if the dish you've chosen is really one of the healthy fast food choices?

The real key is to take a look at the calories and nutrients each meal choice provides.

Whenever you eat out you should be looking to limit your calories, sodium, saturated fat, and added sugars.

You want a good balance between protein and carbohydrates.

Don’t forget, the average man needs 2,500 calories, no more than 2,300mg of sodium, a limit of 30g of saturated fat per day, and approximately 60g protein.

That’s across all your meals and snacks.

When surveying your fast food choices, look for things like:

  • Grilled chicken nuggets/tenders
  • Grilled chicken sandwiches (consider losing the bun)
  • A plain hamburger
  • Salads
  • Turkey
  • Tuna

When you take out things like cheese, mayo, and unhealthy sauces or dressings, you can put together a healthy and tasty meal.

Keep in mind, the healthiest options can still be high in sodium, sometimes half your recommended daily allowance.

That should inspire you not to add salt to any of your food!

The trick to successfully eating healthy fast food choices is to know what you are eating and make sure the other meals throughout the day keep you under your calorie and nutrient targets.

This does mean spending a little time working out the right menu choice, perhaps at home.

But, it is essential to ensure you can eat out and still maintain progress towards your weight loss goals.

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Healthy Alternatives Worth Considering

Of course, having to check the nutritional information of everything you eat can be time-consuming.

There will be occasions when you forget, or simply don’t have the opportunity.

There are two things that you must be aware of when this happens.

Extended ‘Forgetting’

If you miss your nutrition targets on one day, it is not going to make a huge difference towards your goal.

However, missing your goals can lead to it happening again and again.

Before you know it, you’ll be thinking you’re eating healthy without actually knowing what you are putting in your body.

This is how most diet plans fizzle out.

The Alternative

The alternative is to look at healthier approaches to food.

These are methods that allow you to eat without counting calories, or looking at nutrition labels.

It will involve spending a little time prepping your meals, but the effort is definitely worthwhile.

It doesn't even have to be hard, take another look at the 1-day meal plan to see how simple and easy it can be to make the right food choices every day.

Adopting a healthier approach to food means you will naturally start to eat healthy foods.

Making a healthy choice will no longer be a difficult decision and will be something you can do effortlessly for life.

The perfect plate approach to eating, ½ vegetables, ¼ protein, and ¼ carbohydrates at every meal, is a great way to eat better, lose weight and improve your overall health.

If you plan your meals for the week and spend an hour or two preparing the ingredients, you’ll always have something healthy to eat, no matter how short of time you are.

You’ll also know exactly what you are consuming.

Some great protein-rich foods include grapefruit, falafel, avocados, portabella mushrooms, oatmeal, eggs, hummus, green beans, pistachios, peanuts, and black rice.

That’s just a few of the foods you could be choosing and preparing.

Not only will your meals be varied, but your colleagues are certain to be interested in what you are eating each day.

Just be sure to do a little extra, for them to sample.

It has been found that employees who encourage healthy eating will gradually change the outlook of their colleagues and you can be that inspiration while striving to reach your own weight loss goals.

Anything is possible!

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Inspiration to Change

The real secret is to make the changes slowly.

If you suddenly remove all the food you currently love, you’ll start to crave it.

This leads to temptation, frustration, and ultimately returning to your old eating habits.

Remember, eating healthy is something you want to do for life.

All you have to do is start with small steps; the rest can happen over time.

Having a goal will help you to reach your target.

You won’t want to miss out on lunches with your colleagues.

As research shows, eating together is beneficial for productivity and the work environment.

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Bring Your Own

If you’re really concerned about the number of calories, fat, and sodium that the healthy fast food choices are adding to your diet, then there is no shame in preparing all of your meals in advance and packing a lunch.

You'll still need to eat away from the office every now and then, but instead of eating in a restaurant, find a green space where you can eat with your colleagues.

Bringing your own lunch allows you to stick to a healthy eating plan, saves you money on eating out, and can still provide a little bonding time with your colleagues.

All it takes is a little organization.

Plus, you’ll find it's fun to do something different.

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Remember Your Goals

When you start a diet, healthy eating plan, or any other activity to help you lose weight you'll probably feel very motivated and committed.

Unfortunately, this feeling can dissipate as time passes because you're near to reaching your goal!

The result is often a return to your old ways, and the weight starts to creep back on.

That’s why you need the support of a good meal plan, and you need to measure yourself regularly.

While the scales are a useful indication of your weight, you mustn't forget that exercising more will help you to start building lean muscle.

This can mean the scales are not moving, even though you’re burning fat.

The answer is not just to weigh yourself.

You also need to take regular pictures and measure your waist, thighs, chest, and arms; this will ensure you can see the changes happening even if the scales are static.

Being healthy is about more than making healthy fast food choices or losing weight.

It’s about adopting the right approach to food and getting all the support you need.

The Fit Father Project is here for support and to answer all your questions!

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy fast food choices.


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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