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  • Q&A with Australian Health Practitioners

    What are the healthiest fast food options in this country?

    Related Topic
    Nutrition
    Due to my hectic work schedule I don't have the time to cook for myself nor do I find the time to sit down at a restaurant. This results in me grabbing fast food on the go. What are the healthiest options for me? (surely there are better options than McDonalds and Hungry Jacks)
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    Courtney Bates

    Dietitian, Nutritionist

    Courtney is an Accredited Practising Dietitian (APD), Accredited Nutritionist (AN) and member of the Dietitians Australia. She runs her own online practice Healthy Bods Nutrition. … View Profile

    Our busy lives can sometimes get in the way of our healthy eating goals. The most important thing you can do if you have a busy day, is find time to have a low GI, protein enriched breakfast such as wholegrain cereals/ muesli with skim milk, fruit and yoghurt or Burgen fruit bread with ricotta. This gives you long lasting energy for the morning and means you'll say no to the cafe style muffin or bacon and egg roll.

    Best takeaway choices:

    • Salad bar sandwich/ wrap/ roll: avocado or margarine, lean meat and loads of salad fillings
    • Subway: low fat 6-inch subs on oat or multigrain rolls
    • Sushi: salmon/ tuna sushi rolls are rich in omega-3 fats. Good sides include edamamme and miso soup.
    • Asian: Beef and vegie stir fries, rice paper rolls, udon noodle soups, thai beef salad
    If you do find yourself in McDonalds, choose the seared chicken wraps with a salad or a plain hamburger with a salad. Avoid the Quarter Pounders and Big Macs.

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    Melissa Adamski

    Dietitian, Nutritionist

    I am an Accredited Practising Dietitian (APD) with over 15 years’ experience working as a dietitian – advising both businesses and patients. I am founder … View Profile

    Great suggestions Courtney!

    Another point to add is never be afriad to ask what you want! Whether you be in a restaurant, at a fast food place of a cafe always ask for your meal to how you want it eg

    • Ask for no butter on your burger
    • If the burger or sandwich comes with egg, bacon or mayonaise- ask for it to come with out!
    • Swap the cheese for light cream cheese
    • Ask for half the avocado (sometime they can but nearly half an avocado)
    • Ask for no salt on your chips (or better still ask for extra salad)
    • Always check if fish can come grilled
    The suggestions are endless!

    Ask a dietitian how you can eat more healthier when you are out, while still enjoying delicious food (and not just a garden salad everytime!)

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    Zoe Nicholson

    Dietitian

    At figureate, accredited practising dietitians Zoe Nicholson and Marlene Gojanovic will help you get off the dieting merry-go-round and show you how to change your … View Profile

    Sushi - try 2 handrolls + a seaweed salad (if you haven't tried this, do so, they are delicious and excellent source of iodine needed for thyroid hormones which help regulate metabolism and low in many people's diets)
    or try a sushi deluxe pack (8-12 small pieces).
     
    Just be aware this meal is low on the vegetables and if eaten for lunch you'll need to eat at least 4 serves veggies for dinner. 
     
    A half wrap or small/medium salad from Sumo salad - check the kilojoules (they are listed) and keep to less than 1500 kilojoules per meal.
     
    Have a sandwich or roll made up with multi-grain or rye bread, be aware of the larger slices of bread, often half a sandwich is enough. You can always save the other half for afternoon tea.
    Ask the sandwich maker to go easy on the higher fat spreads like avocado, cream cheese and mayo. Avoid having cheese plus a higher fat spread, go one or the other. Choose a protein and at least 4 different salad veggies to ensure the filling is 3/4 salad.
     
    The odd Grilled burger is ok too, just be aware they are 2000-2500+ kilojoules so larger meals.
     
    ENJOY!

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