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Eating on the Go 

Imagine this, you are hungry, don’t have much time and don’t have food with you. What are your options? Get something quick!

When time is an issue many of us rely on fast food restaurants to feed us. It is better to eat something than to go hungry. However, it can be easy to get a lot more Calories and fat than what we may need, especially if we “Super Size It”. A quarter pounder with cheese, super sized fries and a super sized regular soda add up to 1550 Calories and 59 grams of fat. Remember to listen to your body’s hunger and satisfaction signals to see how much you need. Perhaps a smaller version would be enough.

Some basics hints when ordering food fast:

  • Order a basic hamburger, or two if you are still hungry

  • Stick to a small order of fries

  • Limit cheese, mayo and sour cream

  • Consider chicken sandwiches if they are not breaded

  • Consider a salad using a low fat dressing

  • Consider going to a deli or sandwich store

  • Some 7–11, food marts and liquor stores have sandwiches and fruit

Sample meal ideas for fast food restaurants (350-500 calories & 15-25 grams of fat):

McDonald's Corporation

Chicken Caesar salad with low fat dressing and 1% milk

Hamburger and small fries

Chicken McGrill without mayo and a cone

Hamburger and Snickers ice cream bar

BK broiler chicken sandwich and garden salad & low fat dressing


Chicken Fajita Pita and small fries

2 tacos and a side salad with low fat dressing

Fajita steak taco without sour cream or guacamole and a taco

2 tacos

Tostada and pintos & cheese

2 chicken soft tacos

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Turkey breast or Roast beef salad (regular size) low fat dressing

Subway Club Sub (6 inch)

Roast beef sandwich (6 inch)

Ham & cheese sandwich (6 inch) 

Veggie & cheese sandwich (6 inch) 



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