August 16, 2012

BF Basics: Fast Food



Ok, so a look into every post-op’s crystal ball, because sooner or later this is GOING to happen to you.

You’re on vacation. Or on business travel. Or somewhere where you don’t have ready access to the foods you lovingly prepare (from recipes from Bariatric Foodie) and for whatever reason you don’t have emergency snacks either. All there is to choose from is an endless strip of fast food joints. And you…need to eat.

What do you do???

Now I could be one of those post-op types that says “do not go to the fast food!” and throw old hags in your path admonishing “beware the golden arch!” but that’s not realistic. Especially if you live in the U.S. fast food restaurants are a part of our reality and eventually most of us will end up inside one and need to make some good decisions.

I’m here to help! Because believe it or not, there ARE decent decisions to be made in most fast food chains. Remember, they are out to make money. And they recognize that more and more people are about healthy options. So my guess is that you’ll see more weight-loss friend (not necessary WLS-friendly) options in the future.

Before we get into my picks from some of America’s most popular fast food chains, keep the following in mind:
  • You should NOT use these decent fast food choices to justify eating fast food too much. That’s just wrong.
  • Most fast food chains have their nutrition facts displayed somewhere or on a leaflet. I think they have to by law. If you don’t see it, ask the cashier for it and peruse it BEFORE making your selections.
  • We have really little stomachs. If you choose to let your family eat at any of these places and to ride it out with a beverage for yourself, chances are you are not going to die.  
  • Lastly, this guide is only MY suggestions. You may have others and I encourage you to share them! But bottom line: there is virtually NO situation after surgery that is insurmountable if you have a strategy. 

McDonald’s (here are there nutrition facts)

Yes, I know they are evil. I read Fast Food Nation. But damn if I did not love a McD’s fry hands down back inna day! Nowadays I have a “three fry rule.” The divas, if they choose to get fries, are allowed to give me three. That’s it! Here’s what I usually order for myself when I go to McDonald’s.

Breakfast: I am not a big McD’s breakfast fan. It is noteworthy that their Egg McMuffin is about 300 calories and seems the best choice on the menu. But whenever I go for breakfast and I get the same thing I list for a snack which is…

Snacktime: I usually get a sugar-free vanilla iced latte (yes, even in the winter) with non-fat milk. Lattes read as a snack in my pouch for some reason and if I start drinking sweet for some reason I can’t do salty, making it easier to resist the devilishly delicious fries. Anyhoo, a medium one (which is what I get) will set you back 160 calories, 0g fat (if you ask for nonfat milk), 21g carbs, 8g protein.

Lunch/Dinner: I LOVE the McDonald’s Southwest Salad. It comes with mixed field greens, tomatoes, black beans, corn, shredded cheese, either grilled or crispy chicken (I get the grilled of course) and a lime wedge. TIP: Ask for it without the crispy tortilla strips they usually add to the top and use the lime wedge instead of dressing. This nifty little salad will run you 290 calories, 8g fat, 28g carbs (this is factoring in the tortilla strips you are asking to be left off though), 7g fiber and 27g protein.

Wendy’s (here are their nutrition facts)

Ok raise your hand if, as a post-op, you have marveled at the joy of Wendy’s chili!

It’s good isn’t it??? And just perfect for those days when you just don’t feel like cooking. A small chili (which seems to be the norm) is 210 calories, 6g fat, 21g carbs, 6g fiber and 17g protein. A great choice!

Here’s what else I like:

Breakfast: Nothing. Does Wendy’s even have a breakfast menu? I don’t recall ever eating breakfast there and their website doesn’t have a breakfast section!

Snacktime: I am a dork, but I like their little side salad with a packet of low-fat dressing for a snack. That + a few of the divas chicken nuggets gets me over the hump.

Lunch: Wendy’s has a few good salads but guess what else? They have HALF-SALADS!!! God bless you, Wendy’s. I love both the Apple Chicken Pecan half-salad, which clocks in at 340 calories, 18g fat (much of that from the nuts), 29g carbs, 4g fiber and 19g protein. The other one I’ve tried is Berry-Almond Chicken half-salad which is 280 calories, 12g fat, 24g carbs, 4g fiber and 21g protein.

Taco Bell (here are their nutrition facts)

Enhhh. Much as I love Taco Bell (and I will ‘fess up and say I have tried the Dorito Taco), it’s always going to be a place where you have to make manual adjustments. If you don’t want to take in all the carbs of a tortilla, I highly recommend simply removing them. Their salads aren’t worth the calories and fat.

Since there’s no real breakfast menu to speak of, let’s talk basic meal choices. I like both the chicken and steak fresco tacos. Both come in at 150 calories each. The chicken has 3.5g fat, 18g carbs, 2g fiber and 11g protein. The steak has 4g fat, 19g carbs, 2g fiber and 9g protein.

If you are in the soft food phase, may I also point you toward the pintos ‘n cheese. To me, the fat sort of negates most of its benefit (although depending on your surgery type this may or may not be problematic) BUT if you are stuck there, it’s an option!!! An order has 180 calories, 7g fat, 7g carbs, 1g fiber and 2g protein.

Chick-Fil-A (here are their nutrition facts)

I feel like I should duck and run on this one for all the controversy surrounding this place lately. I will not be discussing it (NOTE: I will also not be publishing comments that discuss it as this is a FOOD blog!). That’s the beauty of the Foodie-world. Our politics are in the stats. Everything else is up to the individual.

That being said, there are some real landmines at CFA. Some of their shakes are equivalent to a fully mature post-op’s full day’s caloric budget! But there are still a few good options.

Breakfast: Stick with some coffee. Decaf if you have to. It suppresses the appetite until you can get to something better. They also have milk. That works as well. 

Snacktime: Neither option has much protein so if you’re new out, it’s probably best to keep driving until you reach a 7-Eleven and get yourself a Muscle Milk! For those of us who can make up the protein elsewhere, their fruit cup is a nice little snack at 70 calories, 0g fat, 17g carbs (fruit sugar) and 1g protein. They also have a side salad which is 70 calories 2.5g fat, 5g carbs, 5g protein (it comes with shredded cheese which is where the fat and protein come from).

Lunch/Dinner: Your best bet here is a salad. All their chargrilled salads are great. I am partial to the Southwest Chargrilled which is 250 calories, 9g fat, 19g carbs, 6g fiber and 26g protein.  

(EDITED TO ADD: I got a good Foodie recommendation from someone whose pouch is NOT the size of Texas. My girl Heather said she gets the grilled nuggets, a fruit cup and a Diet Lemonade - not sure when she drinks it but that's not my business - for 180 cals, 17g protein. Thanks Heather!)

I’m going to stop there. I know there are more fast food restaurants out there and if you’d like my picks for them, leave the name of the restaurant in the comments! For what it’s worth, here are a few places that get an absolute F:
  • Burger King: they have a salad. Kinda. The next least objectionable thing to do is get a Whopper, Jr. and remove the bun. Work on that, BK!
  • Arby’s: I had to stop there once on the way back from Pittsburgh and ended up picking the roast beef out of a roast beef sandwich that I then tossed because it had that gooey fake tasting cheese crap on it. Yuck!
  • Popeye’s: Some of you will argue me down on the red beans/rice. The few times I have allowed myself to go there (and I avoid it because I DO like the food, not because I don’t) I got them to give me red beans but no rice. Enhhh…they could do better. I know there are SOME healthy eaters in New Orleans, dangit!!!
  • Kentucky Fried Chicken: yes, yes, I know they have Kentucky GRILLED chicken now. And I’ve gotten sick every time I’ve eaten it. It is either too greasy or too dry. Other than that, what are our choices? 

I hope you find this helpful for that fateful day when you find yourself in the fast food quadrant. When there, remember the immortal words of Albus Dumbledore. “There will come a time when we must all decide between what is right and what is easy.” Make the RIGHT choices, Foodies!

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