Completely You: Peace & Wellness: Good Food
Not all fast food is unhealthy. Check out these super-speedy recipes for making meals at home that are both fast and good for you.
By Tara A. Mardigan, MS, MPH, RD for Completely You
 For most busy moms, finding the time to eat a well-balanced meal becomes a real challenge. When your must-do list extends to superwoman proportions, you may find yourself throwing your hands up in the air when it comes to finding a decent, healthful meal. And the thought of making that meal is even more daunting.
Grabbing a meal from the nearest fast food place may seem like it buys you some precious time but often it is at the expense of your waistline. Calories are easy to come by no matter what option you choose, especially if you eat mindlessly on the go.
Have you ever asked yourself if you really are saving time? In the time it takes to drive up, order, eat and drive back home, you can actually prepare some of your fast-food favorites and give it a healthy spin. With a few quick updates to your grocery list, you can keep fast food healthy without even leaving home.
Here are some fast-food best-sellers along with some suggestions for healthier homemade counterparts. The portions are estimates for a single serving. Be sure to prepare extra amounts in order to allow the entire family to savor the fast track at the kitchen table.
Burger King: Original Whopper Jr. burger (5 ounces) with cheese, no mayo (357 calories)
Homemade version: Lightly coat a non-stick pan with a few drops of canola oil and pan fry a pre-made 90% lean burger patty (about 4-5 ounces precooked), add 1 thin deli slice of cheddar cheese, tomato, lettuce and ketchup to a whole wheat bun. Add a sprinkle or two of garlic powder to the burger prior to cooking to give it some zing. (320 calories)
Sbarro: 1 slice of cheese pizza (453 calories)
Homemade version: Slice a whole wheat English muffin in half. Add 2-3 tablespoons of pizza sauce, 1 deli slice of cheese and desired amount of pre-cut mushrooms and green peppers (or favorite veggies) on both halves. Bake for about 7 minutes in oven or toaster oven. (270 calories)
Taco Bell: Fiesta Taco Salad (870 calories)
Homemade version: Mix about 2 cups of baby spinach (prewashed/ready to eat) with a few cherry tomatoes, 1/4 cup of black beans, 1/4 cup of salsa, 2-3 (one ounce) precooked chicken strips. Serve with small side bowl of lime tortilla chips. (375 calories)
McDonald's: Chicken McNuggets (425 calories, 10 piece, without sauce)
Homemade version: Lightly coat 3-4 skinless, boneless chicken tenders with egg white/bread crumbs and a dash of onion or garlic powder and black pepper. Pan fry (with canola oil). In small side bowl mix regular mustard and honey or maple syrup and use lightly to dip chicken. (330 calories)
Subway: Atkins-Friendly Wraps: Turkey Bacon Melt (441 calories)
Homemade version: Fill a whole-wheat wrap with 2 slices of deli turkey, 1 tablespoon of soy 'bacon' bits, 1 slice of melted cheese, sliced veggies and 1 tablespoon of salsa or hot sauce. (340 calories)
Meanwhile, if you do happen to find yourself at a fast food eatery, remember that you can make healthy choices. Always try to order a single item; "value" meals are never a bargain for your health. Order burgers without the mayo or any other creamy sauce; stick with ketchup and mustard. Stick with grilled chicken sandwiches and avoid anything described as "crunchy." Ask for extra veggies on sandwiches and slices of pizza. Get your sandwiches on whole wheat. And always order salads with nonfat or low fat dressings.
Journalist and writer Tara A. Mardigan, MS, MPH, RD is a nutritionist at Dana-Farber Cancer Institute in Boston, Massachusetts. She also serves private nutrition clients in the Boston area.
© Studio One Networks
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