How to get on the real food bandwagon when you grew up on fast food

There’s a lot of talk lately about people shifting from processed, fast food to real, whole foods. And when you’ve decided to get serious about getting your health on track and losing weight, an important step toward success is making that switch.

Fortunately, there are simple steps you can take to make the change easier. You’ll consume fewer calories, fat and sodium, feel fuller longer, be healthier, feel better mentally and even save money.

Choose healthy food options when you’re out. Or plan ahead and take them with you.

Choose healthy food options when you’re out. Or plan ahead and take them with you.

Medical Weight Loss Clinic’s corporate service director, Christina Karas, says the first step you should take is to plan a weekly menu, then meal prep ahead of time for a week’s worth of lunches and dinners. Meal prepping is a great way to help ensure that you reach for a healthy meal when you get hungry rather than pull into a fast food drive-through because you don’t have anything ready to eat.

You can also avoid the temptation of fast food if you pack a cooler with healthy options when you are traveling or running errands with the kids.

Some on-the-go options Christina recommends are: 

·      plain low fat yogurt

·      fresh cut up fruits and vegetables

·      diet snack crackers

·      cottage cheese

·      vacuum-packed, water-packed tuna

·      hard-boiled eggs

·      pitas or tortillas

If you are going to have a late night at work, plan ahead for that too. Prepare food in a slow cooker the night before and plug it in, in the morning so you have a healthy meal waiting for you when you get home.

Sometimes, your busy schedule can make it impossible to totally avoid fast food. In these cases, Christina says to choose the healthiest options possible. For example, she suggests that you choose a salad and top it with Medical Weight Loss Clinic dressing or ask for lemon wedges. You can also order grilled chicken wrapped in lettuce instead of a bun. 

“Try to avoid fast food altogether, or go to a sit-down restaurant where you can look up the restaurant’s menu online ahead of time,” Christina says. “This way, you will be at ease once you get to the restaurant — not scrambling trying to find something that is healthy to eat.” 

When you do eat out, here are ways you can make your meal healthy:

·      Order your food with no salt seasonings; ask for pepper and lemon wedges at the table to add to your food for extra flavor. 

·      For protein, choose a baked or broiled option, without any sauces or breading. Ask for it to be prepared without any butters or seasoning salts.

·      For side dishes, look for plain steamed vegetables or a salad with MWLC Dressing (bring a few dressing packets with you) or fresh lemon juice. 

·      If you have a starch, look for a baked sweet potato or wild rice on the menu, however, try to consume your starches earlier in the day. Most restaurants don’t accommodate appropriate plan-approved starches. 

Even when you choose a healthier option, you should still consider the fact that portions at restaurants are often very large. Avoid the temptation to over-eat by asking for a takeout box when you place your order. Then, when your food arrives, try to estimate your correct portion and put the extra food in the box. Out of sight, out of mind! 

If it seems intimidating to cut out fast food in favor of healthy, whole foods, the team at Medical Weight Loss Clinic is here to support you and help you stay focused on how to reach your goals. You might be surprised at how much better you feel when you make the switch. 

“You can find nourishing foods that are also satisfying and comforting. When you slow down and eat healthy foods, you will often enjoy them more,” Christina says. “As you practice eating a greater variety of healthy foods, you are less inclined to binge on comfort or fast foods, and more inclined to enjoy healthy foods. Ultimately, you will find many foods mentally and physically satisfying as opposed to just a few.”

To start your weight loss journey and learn how to feel your best eating whole foods, contact Medical Weight Loss Clinic for a free consultation at 1-800-GET-SLIM or click here to schedule online.

*Results may vary. Minimum purchase required. Some restrictions apply and discounts may not be used for online purchases.
When you enroll in a Medical Weight Loss Clinic program, the length of your program will be determined by you and the staff based on the amount of weight you want to lose and how quickly you want to lose it. Your actual weight loss will be determined by many factors, including, but not limited to: your medical circumstances, the plan you choose, adherence to the meal plan and use of nutritional supplements. Your goal and program duration information will be given to you in writing at the time of enrollment. As your program progresses, the rate you lose weight may change and you will have the opportunity to discuss this at every daily visit with your weight loss consultant, where changes to your meal plan and/or program can be made.