"Mindful Eating: How to Select Healthier Options"

 Tips for choosing healthier options 

This content is provided courtesy of Mayo Clinic, one of the world's leading hospitals according to Newsweek. Mallet Rouge Clinic is a part of the Mayo Clinic Care Network.  This relationship gives us  access to Mayo Clinic's information, knowledge and expertise. 

 Does  a weight loss diet or healthy eating mean you have to say no to fast food? Not necessarily.  An occasional visit to fast food can also be part of a healthy diet, as long as you're careful about what you order. Consider these tips: 

Keep your portion sizes small 

 If a fast-food restaurant offers multiple sandwich sizes, choose the smallest one. Avoid burgers with two or three patties, which can be close to 800 calories. Instead, choose a regular or kid-sized burger that's about 250 calories.  Skip the large portion of  fries and order a small portion instead. This switch alone could save you 200 calories. 

Choose healthier side dishes 

Take advantage of the sound side dishes advertised at numerous quick nourishment eateries.  For example, instead of fries, choose a side salad or baked potato with low-fat dressing. Or add a fruit bowl or a fruit  yogurt variation to your meal.  Other healthy alternatives include apple or orange slices, corn on the cob, steamed rice or baked potato chips. 

Eat in an eco-friendly way 

Choose an appetizer salad with grilled chicken, shrimp and vegetables. Choose your favorite dressing, but be mindful of the portions. To control the number of calories from added fat and unnecessary ingredients like added salt and sugar, use half a package or keep salad dressings aside. 

Beware of high-calorie salads, such as those with fried mussels or  topped with breaded chicken or other fried foods. Also, avoid extras like cheese and croutons, which can quickly add to the calorie count. 

Choose grilled foods 

Fried or breaded foods, like crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Opt for grilled or roasted lean meats, like turkey or chicken breasts, lean ham, and lean roast beef. 

Watch what you drink 

Many drinks are high in calories. For example, a large regular soda (30 ounces or 887 milliliters) has more than 300 calories. Instead, order diet soda, water, unsweetened iced tea, soda, or sparkling  water. 

Also, avoid shakes and other cold drinks. A large shake can contain  800 calories or more. 

Do what you like 

Even if it's a fast food restaurant, you don't have to settle for a sandwich or meal. Ask about healthier alternatives and substitutes. And watch your  portion sizes. 

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