Steak Salad is a healthy fast food choice.

Steak Salad is a healthy fast food choice.

Life has become more hectic for many people and the result is that many people end up grabbing a quick bite to eat while they are on the run. This is no way to manage such common issues that come with eating badly as hormonal weight gain, chronic fatigue syndrome or irritable bowel syndrome. In fact, many dieters, even those with strict willpower and the best of intentions, are too rushed and too hungry to make wise choices while “eating on the run.”  However, there are some things that you can do to reduce your chances of gaining weight if you find yourself standing in front of that fast-food kiosk or convenience store cold case and unable to make yourself a wholesome, metabolism friendly dinner.

Strategy #1  Order the Appetizer Instead Of The Full Meal

One way to keep the pounds off is simply to eat less and this is often accomplished, simply by practicing portion control. If you find yourself in a restaurant or pub that is serving heaps of food, try ordering the appetizer, instead of the main course. The appetizer section of the menu is where you will find lower fat choices such as soups and salads. If you are stuck at a pub or chain restaurant where the entrees look huge then there is little chance that their appetizers will leave you feeling hungry.

Strategy #2  Skip The Bread Basket and Keep the Meat and Salad

Whenever you can, order meat with salad and don’t order bread. You should also avoid accepting the side dishes that often come with a restaurant or fast food order.  This includes foods that are high in starches and carbs, such as potatoes, rice, gravies, and bread.  For example, if you are in a fancy restaurant forgo the hot turkey sandwich for the chicken Caesar salad and ask for the dressing on the side. If you are in a Taco Ball, choose a corn tortilla with meat instead of soft white tortilla and skip the sour cream.

Most restaurants bring baskets filled with bread to the table. This one is a no-brainer. Simply don’t eat the bread. If you are at a fast food outlet, then you can eliminate calories by making your burger open-faced. Simply remove the top half of the bun and discard it to cut your carbs and fat in half.

Strategy #3  Drink Mineral or Regular Water Instead of Colas or Booze

The minute you add cola or alcohol to your dinner, you are adding hundreds of calories to your meal.  This is especially true if you drink hard alcohol with your meal. For instance, some rums and vodka, mixed with a cola, amount to being as many as 300 calories each. The same goes for a martini. Beer and wine tend to be just over 100 calories per serving. To lose weight, drink mineral water or plain water instead of coca cola, tea or other choices and forgo the calorie-rich cocktail

Strategy #4  Stay Away From Battered and Fried Foods

When looking at a menu stay away from anything that is fried. Foods that are baked, boiled, steamed or roasted are much better bets. Instead of fried, as would be the case with a fish dish, try having it poached. It is especially crucial to stay away from fried potatoes. It is also best to stay away from battered foods. Skip the tempura shrimp in favor of broiled shrimp.

Strategy #5  Practice H.A.L.T.

H.A.L.T. is an acronym used in addiction circles that means never get Hungry, Angry, Lonely or Tired.  Most cravings and episodes of binge eating are triggered by any one of those four conditions.  Determine what in your life is making you Hungry, Angry, Lonely or Tired and then think of ways that you can make changes to your schedule or lifestyle so that you don’t have to eat on the run in the first place!

Would you like to talk to a naturopath, nutritionist or another wellness expert about managing your diet and lifestyle choices? If so, feel free to contact us at the Pinewood Natural Healthcare website at, or you can call our Toronto Office a (416) 656-8100. We offer nutritional advice, supplements, iv vitamin therapy and many other types of Toronto weight loss care. We also have an office in Pickering, Ontario at 905 427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services and naturopathic programs.

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