“Broccoli is bullsh*t! I’m coming for your broccoli...And your kale...And your spinach...Call me the anti-broccoli crusader, or the prime minister of kale skepticism. My goal is to help you understand you don’t need those veggies.” - Paul Saladino MD (idiot)

Mastering the Art of Making Fast Food Work for You

In a reality where VEGETABLES have become villains in the eyes of some dubious medical professionals, you'd be forgiven for suspecting that indulging in any kind of fast food might just be your last supper...

Today we discuss fast food and how it doesn't have to be synonymous with unhealthy choices. With a bit of know-how and mindfulness, you can navigate the fast-food landscape to make choices that align with your health goals. Let's explore how you can harness the power of fast food to fuel your body effectively.

Craving Convenience? Selecting Speedy Eats the Smart Way!

1. Embrace the Rainbow:
   No, we're not talking about Skittles here. We're talking about the vibrant array of colours that real, whole foods come in. Opt for meals that are rich in colourful veggies and fruits. These natural wonders are packed with essential vitamins, minerals, and antioxidants that your body craves. Whether you're a fitness enthusiast, a busy traveler, or simply someone looking to make better nutritional choices, incorporating more colourful produce into your fast food meals is a smart move.

2. Power Up with Protein: Opt for lean protein sources such as grilled chicken, turkey, fish, or plant-based options like beans and lentils. This will help to balance out your macronutrient intake and gift you that glorious feeling of fullness. Not only that, remember, protein is far more than just a muscle builder, proteins are essential for strong bones, flexible tendons and ligaments, shiny hair and nails. They energise hormones and antibodies, ignite digestive enzymes, and are crucial for healthy cholesterol.

   

3. The Art of Grilled and Roasted: When scanning the menu, keep an eye out for keywords like "grilled" and "roasted." These cooking methods typically involve less oil and retain more of the natural flavours and nutrients in your food. By choosing items prepared in this way, you can enjoy the taste and texture of your favorite fast food fare without compromising on health.

   
   

4. Sneaky Sauces: Beware of added sugars and excessive salt hiding in your fast food choices. While they may seem harmless, these additives can significantly increase the overall calorie amount.

   

   Pay close attention to sauces and dressings. Use them sparingly or opt for lower calorie alternatives to keep your fast food meal on track.
   
   PRO TIP: Ask for sauces or dressings on the side - You can dip your fork into it as you eat rather than tipping it over your meal.
   - Credit to @cheatdesign for this excellent depiction of common restaurant sauces.
   

5. Go Whole Grain: Look for options with whole-grain ingredients whenever possible. Whole grains are complex carbs that provide sustained energy and are rich in fibre, promoting a healthy gut. Choosing whole grains over refined counterparts can make a world of difference in the nutritional value of your fast food meal.
   

6. Hydrate Smartly: Quench your thirst with water or unsweetened tea instead of sugar-loaded sodas and milkshakes. These sugary beverages may seem refreshing, but they can add unnecessary calories. By choosing smarter hydration options, you can keep your fast food meal light and refreshing.

   

   Using zero sugar beverages is a great tool to ensure you keep your calories lower. NO they aren't harmful for you. There are so many myths around this. There is a plethora of data indicating they're a far better choice than their full-sugar counterparts. So you can rest easy on that one.
   

   
   

7. Mindful Eating: Fast food portions tend to be larger than life, so consider sharing a meal or saving half for later. By practicing mindful eating and listening to your body's hunger cues, you can prevent overindulgence and maintain a healthy balance. Remember, it's about progress, not perfection.
   
   The next time you find yourself at a fast food joint, remember that you have the power to make choices that support your health goals. With a bit of mindfulness and know-how, you can master the art of making fast food work for you. Here's to enjoying life's flavours while nourishing your body!
   
   See my Free Fast Food Guide here which covers 17 of the most common fast food restaurants in Australia and the UK.