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Life today is a speedway race - rushing here, hurrying there, scrambling to be on time, dashing to beat the clock. Speed can kill the best laid diet plan. When saving time becomes the driving force, your diet often takes back seat.

Winning race teams follow two rules: use the best fuel available and stay on the track. High performance fuels are a blend of ingredients designed to burn efficiently, offer top power and to leave little waste. Foods for high performance weight loss should meet the same criteria. Foods rich in vitamins and minerals, loaded with protein, moderate in complex carbs, and low in fat, give the best energy output for your performance with the least waste or un-used calories. Exhaust and fumes which result from poor quality fuels are dumped out the tail pipe. Excess or un-used calories get dumped into your "waist" storage as body fat.

A race course is riddled with danger - blind curves, rough bumps, potholes. Navigating a diet plan is just as hazardous. You must continually dodge high-fat, high-calorie, low-nutrient temptations that block your progress and slow your run to the finish line. Example: That 10 oz. Fruit 'N Yogurt Parfait at McDonalds may look yummy and seem reasonable with 280 calories with only 36 calories from fat, but it has a whopping 40 grams of sugar!

Top speed weight loss depends on your ability to recognize pitfalls and dogde them. You can make a quick stop at a fast food restaurant and stay on your diet. Just drive around the high calorie choices toward top-fuel foods which are lower in calories and higher in vitamins and minerals.

Some fast food restaurants post nutrition analysis charts on the wall; Subway even puts some basic information on napkins. Below is a sampling of some of the healthier available fast food; just remember that most of these have high sodium contents. And by the way, many of these restaurants now include a nutitional section on their websites where you can get information on a complete meal.

 

PIT STOP SUAVE
Fast-Food Economy Performance Fuel
FOOD
Calories
Fat
Calories
Sodium
(mg)
McDonalds
Plain Hamburger 280 90 (33%) 560
Grilled Chick Caesar Salad w/o dressing 210 63 (30%) 680
Caution: Grilled Chicken Bacon Ranch and Grilled Chicken California Cob Salads. Both have about 270 calories with 13 grams of fat. That's 117 fat calories or 47% calories from fat. The dressings that go with these salads (Newmans Own) are downright road hazards; all high in calories, fat and sodium.

Burger King
BK Veggie Burger
w/o mayo
290 63 (20%) 690

Arby's
Light Grilled Chicken 280 45 (17%) 1170
Light Roast Chicken Deluxe 260 45 (17%) 1010
Light Roast Turkey Deluxe 260 45 (17%) 980
Roast Chicken Salad 160 23 (13%) 700
Grilled Chicken Salad 210 41 (19%) 800

Boston Market
1/4 White Meat Chick.
w/o skin or wing
170 36 (21%) 480
Skinless Rotisserie
Turkey Breast
170 9 (5%) 850
Chicken Sandwich
w/o sauce or cheese
430 45 (10%) 910
Turkey Sandwich
w/o sauce or cheese
400 36 (9%) 1070
Ham Sandwich
w/o sauce or cheese
440 72 (16%) 1450
Ham and Turkey Club Sandwich
w/o sauce or cheese
420 54 (12%) 1260

Kentucky Fried Chicken
Honey BBQ Sandwich 147 54 (17%) 640
Tender Roast Sandwich w/o sauce 177 45 (17%) 690
Chicken Breast w/o skin, breading 140 27 (19%) 410

Wendy's
Grilled Chicken Sandwich 300 63 (21%) 740
Chicken Breast Filet Sandwich 430 144 (30%) 750
Spicy Chicken Sandwich 430 130 (30%) 1240

Subway
Here you can choose veggie toppings to enrich the nutrient content of your sandwich.
6" Ham 290 45 (15%) 1270
6" Roast Beef 290 45 (15%) 910
6" Roasted Chicken Breast 320 50 (15%) 1000

6" SUBWAY Club

320 50 (15%) 1300
6" Turkey Breast 280 40 (14%) 1010
6" Turkey Breast and Ham 290 45 (15%) 1220
6" Veggie Delight 230 30 (13%) 510
6" Sweet Onion Teriyaki 380 45 (12%) 1100

Denny's
Denny's has a "Fit Fare Menu". Several choices follow:
Grilled Chicken Breast Dinner 130 36 (27%) 566
Garden Salad Deluxe
w Chicken Breast
264 99 (34%) 714
Caution: The Roast Turkey and Stuffing (includes gravy) has only 3 grams of fat but a shaker full of sodium: 2467 mg. The SlimSlam w/o topping has 438 calories, only 54 calories from fat, but 15 grams of sugar and also a shaker full of salt: 2417 mg.

Jack in the Box
Chicken Fajita Pita 330 100 (30%) 1720
Caution:  The Chicken Teriyaki Bowl is extremely low in fat; only 25 calories from fat out of 550 (5%) BUT there are 27 grams of sugar and 1720 milligrams of sodium.

Quiznos
Small Sierra Smoked Turkey with Raspberry Chipolte Sauce 350 54 (15%) 1140
Small Honey Bourbon Chicken 359 54 (15%) 1494
Small Turkey Lite 334 54 (18%) 1909

Schlotzsky's Deli
This restaurant chain serves sandwiches in 2 sizes and has an assortment of offerings with 7 grams of fat or less. Here are a few.
Zesty Albacore Tuna Wrap 311 67 (22%) 1,226
Asisan Almond Chicken Wrap 459 66 (14%) 2,391
Pesto Chicken Sandwich (small) 346 55 (16%) 1,297
The Vegetarian Sandwich
(small)
324 64 (20%) 996
Smoked Turkey Breast
Sandwich (small)
335 43 (13%) 1,426

Planning ahead can save calories and time.
Carry your lunch with you. It takes less than 10 minutes to prepare a lunch - compared to 15-20 to get to and through the lines at a fast food stop. Use the time you save for a quick walk around the block to burn off calories, or get an errand done.

You can also whittle down the calories when you brown bag. An assortment of reduced fat, low fat, fat-free and low sodium ingredients are now commonly available at grocery stores. You can package lettuce, tomatoes and other condiments seperately and add them when it's time to eat, to avoid soggy sandwiches.

For quick dinners, make a fast stop for a roasted chicken on the way home.
Leave the creamed or fried potatoes, butter vegetables, and sticky breads behind. Add your own steamed vegetables, microwaved potato, and hard rolls. Again, you will save money and calories.

To win at weight loss competition, you have to use the best fuels. Fruits and vegetables are rich in vitamins, minerals, fiber and water. Because they contain no fat, they are low in calories. When in a hurry, stop by the local salad bar, or green grocer for a ready made salad or 2-3 pieces of fresh, juicy fruit.

To keep on track, plan ahead. Carry a lunch from home and keep fresh fruit on your desk for snacking. You will loose weight in record speed.

   

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MEDICAL WEIGHT CONTROL AND NUTRITION


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