“Fast Foods” Tips Eating out tips
Do only once in a while Avoid foods with the following descriptions: deep-fried, pan-fried, batter-dipped,
creamy, crispy, breaded Limit dressings, condiments and “special sauces” to small amounts Avoid ordering milkshakes, sodas, and other sweetened beverages – stick with water instead Don’t assume that salads are low in calories Avoid the “super-sized” option Try “kids meal” for yourself, newer kids meals offer healthier choices such as apple slices and milk Control your portion sizes Skip the fries or share them Check out the nutrition information before ordering
Healthy Choices Available
Look for Fresh Fit Choices or the American Heart Association Logo when choosing foods
Cheeseburger: 300 calories,
Order off the Fresco Menu
12g fat, 680 mg sodium Premium Grilled Chicken Sandwich: 350 calories, 9g fat, 820 mg sodium Grilled Chicken Ranch Snack Wrap: 270 calories, 12g fat, 700mg sodium McCafé Strawberry Banana Real Fruit Smoothie (med.): 250 calories, 1g fat, 60mg sodium Fruit ‘N Yogurt Parfait: 150 calories, 2g fat, 70 mg sodium
Plan to avoid the need to go to fast food restaurants
Make meals in advance Make double batches and freeze half for another meal Pack healthy snacks (such as Refrigerate any leftover peanut butter on whole wheat with fruit or veggie sticks) Try a slow cooker
foods, reheat and consume within 3-4 days
Jr. Cheeseburger: 290
calories, 13g fat, 800mg sodium Ultimate Chicken Grill Sandwich: 370 calories, 7g fat, 880mg sodium Grilled Chicken Go Wrap: 260 calories, 10g fat, 740 mg sodium Sour Cream and Chive Baked Potato: 320 calories, 3.5g fat, 50g sodium Small Chili: 180 calories, 5g fat, 790mg sodium
Pre-form lean meat patties or veggie burgers for easy use
Hard-cook 1/2 dozen eggs and use in salads or sandwiches.
Fast Recipes to Try at Home
* Indicates a food that is available with WIC Check
Black Bean and Spinach Quesadillas Serves 4 Adult portions Total Time: 20 minutes Ingredients 1 cup cooked or frozen black beans* 2 cups baby spinach * 1 1/2 cups grated Monterey Jack, (low fat cheese if desired)* 4 whole wheat flour tortillas * Directions: Heat 12 inch frying pan over medium heat. In a large bowl, combine the black beans, spinach, and cheese. Dividing evenly, place the mixture on one half of each tortilla. Fold over the other half to cover. Cook the quesadillas until the cheese has melted and the tortillas are crisp, 3 to 4 minutes per side. Optional– You can serve quesadillas with avocado*, salsa, and/or sour cream.
Fish Burgers Serves 6 Adult portions Total Time: 20 minutes Ingredients 1 can (16 ounces) salmon* or Ground black pepper to taste 3 cans (6 oz) tuna* light in water, drained 2 large eggs*, well beaten 1 small onion*, finely chopped 3/4 cup whole wheat bread* crumbs 1 1/2 tsp mustard of your choice 2 tbsp. canola or vegetable oil Directions: Turn fish and liquid into a medium mixing bowl. Flake w/ a fork, removing or mashing any bone. Mix in grated onion & pepper. Mix beaten egg w/ fish. Add enough bread crumbs, about 1/2 to 3/4 cup, to make thick enough to shape into 6 patties. (Optional-wrap burgers in plastic wrap and refrigerate up to 3 days or freeze up to 3 months.) Heat 1 tbsp. oil in a large skillet over medium heat; cook patties on one side until brown. Add remaining oil, turn patties and cook until brown on the other side. Optional—Serve with desired vegetables* such as tomatoes, spinach, onion, bell pepper, etc
Oven baked Sweet Potato Fries Serves 4 Adult portions Total Time:30 minutes Ingredients 2 sweet potatoes* , peeled and cut into 1/2-inch-wide strips 1 teaspoon olive oil or any vegetable oil 1/2 tsp. seasoning of your choice (such as chili powder, cayenne, pepper, Cajun) Directions: Preheat oven to 425°. Line a baking sheet with aluminum foil coated with cooking spray. Spread the sweet potato strips out onto the baking sheet in a single layer, coat lightly with olive oil and sprinkle with seasoning, turning them over to evenly coat on all sides with oil and seasoning. Salt & pepper to taste Bake for 25 minutes, turning every 10 minutes with spatula. Serve warm.