When I was competing in obstacle course and trail racing events, I hired a sports nutritionist to help me get the most out of my body when working out and competing.
What I loved about my sports nutritionist was that she was a total realist and understood that even when you are trying to eat healthily and focusing on fueling your body with whole foods, there will be times when it makes sense to eat out at fast food restaurants. She gave me an amazing handout with ideas of what to get at a few nationwide chains.
She chose these meals based on the nutritional balance and the presence of carbs, fats and proteins, plus some fruits or veggies. She gave me some specific ideas for certain restaurants, as well as general ideas for some cuisines.
Chipotle
If you’re heading to Chipotle but are trying to make healthier choices then avoid your favorite loaded nachos or giant burrito. Instead, try a burrito bowl or salad with meat or sofritas. For a serving of healthy fats, add avocado and shredded cheese.
The rice base will serve as your carbs and then you can choose assorted veggies such as grilled peppers and onions, pico or lettuce. You can also choose half rice and half beans but avoid doing a normal portion of both unless you’re refueling after a hard workout.
Chick-Fil-A
I was in luck with the option my sports nutritionist gave me for Chick-fil-A because it was just a slightly altered version of my usual. Her suggestion was to order the grilled chicken club sandwich with a fresh fruit cup instead of fries, chips, or mac and cheese. The multigrain bun serves as your portion of carbs so there is no need to get a carb-loaded side. The bacon, grilled chicken and cheese provide plenty of protein, and the fruit cup incorporates some fiber and micronutrients into the meal.
Panera Bread
The menu at Panera Bread changes so frequently it can be hard to keep up, so for a failsafe order my nutritionist suggested the You Pick Two option with a cup of mac and cheese or wild rice soup, and the Asian sesame salad with chicken.
The chicken is a great lean source of protein while the cheese and salad dressing offer fats. Of course, the base of the salad offers veggies but you can also add additional veggies like tomatoes, cucumbers, and onions. Panera allows you to load up your salad without nickel and dining you for every additional veggie topping—take advantage.
Tips by cuisine
If you are going to eat at a pizza, sandwich or burger joint you can still make healthy choices. The key is to eat in moderation and put just a bit more thought into your choices.
Eat just a slice of pizza paired with a side salad, or load up the veggies on top of your sub, and get a side of fruit instead of chips. When you order a burger add some veggies on top rather than extra bacon and add a side of fruit if it’s an option.
So long as you’re adaptable, you can make healthy lifestyle changes without feeling like you’re missing out or having to make your life more complicated by restricting where you can eat.
