Seems like my clients are always on the go with work and vacations. Lots of airports, hotels and restaurants. And, when they are at home, they are on the go with kids, work, family and friends.

In fact, the National Restaurant Association says that almost half of the US food dollars will be spent eating out this year. Given the fact that most restaurant meals are loaded with fat, sodium and calories, eating healthy at a fast food restaurant can really be challenging. So what can you do when you have to have fast food?  Here are some ideas:

  1. Remember, the restaurant works for you, so have it your way!
  2. Ask them to leave off the butter, mayo, oil, salad dressing, sour cream and cheese.
  3. Watch out for the trans fat – so stay away from anything fried. Ask for a salad instead of fries.
  4. Drink water instead of pop.
  5. Look at the full menu, can you combine vegetables and healthy carbs and create your own healthy meal?
  6. Look for low-fat food preparations.  Baked, steamed or grilled instead of fried.
  7. Cut your portion. Consider ordering off of the children’s menu or sharing a meal with some one.
  8. Find healthy carbs for your meal like brown rice, baked potatoes, beans – these are true fuels for your body.
  9. Carry your own food.  Never leave without a banana, apple, carrots or other real foods that travel easily. (Real foods are foods that still look like you dug them out of the earth, picked them off of a plant or bush or out of a tree).
  10. Go on-line and look at the restaurant nutrition guide.

When I am doing fast food, I look for a grocery store that has a salad bar or a Mexican takeout such as Taco Del Mar offering vegan burritos, or veggie, bean & rice wraps.