When you pull up to that fast food restaurant, be prepared to order a healthy meal by remembering your goals (optimal performance and optimal health).  Think about what meal or snack this is for you.  Think about what you have already eaten throughout the day.   Fast food restaurants can be a road block to your nutrition goals; however, with a little planning and some specific requests, you can turn any fast food restaurant’s meals into one that is healthier.  Just remember these specific rules:

1. Stay away from the fryer!  (Fried chicken, French fries, etc) Choose a side salad or baked potato as your side. 
2. GO GRILLED!
3. The less legs the better!  Chickens and turkeys have two legs while pigs and cows have four.  Animals with less legs tend to have leaner meats (meats that are better for you).  Grilled chicken is a healthier option than a burger.
4. Remove the skin.  If there is skin on your chicken or turkey, TAKE IT OFF.
5. Hold the mayo please.
6. Say NO THANKS to soda.  I will have water.

Wendy’s

• Wendy’s Garden Sensation Salads with a low-fat dressing
• Grilled Chicken Sandwich and a Side Salad with a low-fat dressing
• Large Chili with a Side Salad with low-fat dressing
• Small Chili and a Baked Potato with Steamed Broccoli
• If you must eat a cheeseburger, choose a single with cheese – NO MAYO!
• Include water with these items.  If you must have a soda, choose diet!

Baja Fresh: (hold the sour cream; light on the cheese and guacamole)

• Side by Side
• Baja Ensalada with salsa verde dressing
• Bare burrito with half the rice
• Mahi Mahi Ensalada
• Bean and Cheese Burrito
• Bean and Cheese Burrito add Grilled Chicken
• 2 Chicken Taco Chilitos
• Include water with these items.  If you must have soda, choose diet!

Arby’s

• Regular Roast Beef and a side salad with low-fat dressing
• Grilled Chicken Deluxe with no Mayo and a side salad with low-fat dressing
• Market Fresh Roast Beef, Turkey, or Ham with NO MAYO and a side salad with a low-fat dressing
• Turkey Club Salad with NO BACON and a low-fat dressing
• Grilled Chicken Salad with a low fat dressing
• BREAKFAST: Sourdough w/ham and egg
• Include water with these items.  If you must have a soda, choose diet!

Domino’s/Papa John’s/Pizza Hut/Any Pizza Place

• Choose a thin crust Veggie pizza
• Thin crust Hawaiian pizza
• Thin crust cheese
• Stay away from ordering breadsticks
• Order a salad with low-fat dressing instead!

Boston Market

• Honey Glazed Ham with Steamed Vegetable Medley and Fresh Fruit
• Marinated Grilled Chicken with Steamed Vegetable Medley and Fresh Fruit
• Rotisserie Turkey with Green Beans and Fresh Fruit
• Rotisserie Chicken (without the skin) with Garlic New Potatoes and Fresh Fruit
• Oriental Grilled Chicken Salad with ½ the dressing and no noodles
• Chicken Carver with no sauce and Fresh Fruit
• Overall hints: Rotisserie Turkey, Chicken, or Ham (all without the skin)
                                      Turkey or Chicken Carver with no Sauce
                                      Steamed Veggies, Garlic New Potatoes, Fruit
• Order water with your meal!

Taco Bell: (hold the sour cream; light on the cheese and guacamole)

• Chicken Soft Tacos
• Bean Burrito
• Chicken Burrito
• Fiesta Chicken Burrito
• Taco salad with salsa and NO TACO SHELL
• Order any burrito or taco Fresco Style to decrease calorie and fat content by 25%
• Include water with these items.  If you must have a soda, choose diet!

Mc Donald’s

• Chicken McGrill sandwich with BBQ instead of Mayo and a side salad with low-fat vinaigrette dressing
• Grilled Chicken Caesar with ½ packet Low-fat balsamic vinaigrette instead of Caesar Dressing
• Grilled Chicken California Cobb Salad with ½ packet Low-Fat Balsamic Vinaigrette
• Cheeseburger (if you must) with a side salad topped with ½ packet of Low-Fat Balsamic Vinaigrette
• Egg McMuffin
• 2 Scrambled Eggs with an English Muffin
• Fruit and yogurt parfait

Eating Out at Sit Down Restaurants

• Choose grilled chicken or fish
• If choosing a steak, trip off the fat and choose cuts with less “marbling”
• Start with a salad with a low fat dressing
• Choose steamed vegetables as sides
• Eat rolls and potato dishes in moderation

Subway

• Choose whole wheat
• Light on the mayo and oil
• Load up on the veggies
• Choose a lean meat (turkey, ham, roast beef)
• Go for baked chips as a side item

The Gas Station

• Water
• Fruit and Nuts
• Granola Bars:  Nature Valley, Balance Bars, Protein Bar of Choice, Cliff Bar, EAS Bar
• Beef Jerky
• Pretzels
• Peanut Butter

A few final thoughts:  An overall lifestyle of healthy choices improves health and performance.  Healthy eating habits overpower one “not so great meal choice.”  Finally, a note on Gatorade and sports drinks.  For those looking to lean out, these drinks should be consumed ONLY during intense and prolonged training, exercise, or games.  Sipping on these drinks throughout the day with meals only adds calories that aren’t needed.