A common statement TCA CDL Wellness Coaches often hear from drivers  is “eating healthy on the road is too hard!”. Often, the fast food drive-through becomes the most convenient meal option. Although we recommend packing your meals ahead of time or having a cooler stocked with healthy meal and snack options, we understand that may not happen every day.

If fast food is the only option, you can make better choices when ordering and don’t be afraid to customize the order to save yourself from unhealthy fats and calories.

Simple ways to order a healthier sandwich:

-Nix the mayo
-Nix the cheese (ask to replace the cheese with extra vegetables)
-Grilled not fried
-Ask for a plain whole grain bun that isn’t grilled in butter
-Subs: leave off salami, pepperoni and other high fat deli meats, and instead, opt for lean roast beef, turkey, or chicken

To create a healthy meal, strive for whole grains, fruits, vegetables and a lean protein source. Watch the serving size, that comes back to bite many! Choose water or unsweetened iced tea and avoid drinks with sugar and empty calories that can halt any weight loss progress!

So, while McDonalds is not the best meal option, it is everywhere, so here are some of your better choices on the menu!

Breakfast
Egg White Delight McMuffin
Calories – 250
Fat – 7 grams
Sodium – 800 mg
Carbohydrate – 32 grams
Fiber – 5 grams
Protein – 18 grams

Fruit & Maple Oatmeal (with and without brown sugar)
Calories – 290 / 260
Fat – 4 grams
Sodium – 160 mg
Carbohydrate – 58/49 grams
Fiber – 5 grams
Protein – 5 grams

Lunch/Dinner
Artisan Grilled Chicken Classic Sandwich
Calories – 380
Fat – 6 grams
Sodium – 820 mg
Carbohydrate – 44 grams
Fiber – 3 grams
Protein – 37 grams

Hamburger
Calories – 250
Fat – 8 grams
Sodium – 490 mg
Carbohydrate – 32 grams
Fiber – 1 gram
Protein – 12 grams

Southwest Salad with Grilled Chicken with Newman’s Own Low Fat Balsamic Vinaigrette Dressing
Calories – 390
Fat – 13 grams
Sodium – 1330 mg
Carbohydrate – 32 grams
Fiber – 6 grams
Protein – 37 grams

Options Instead of Fries
Apple Slices
Calories – 15
Fat – 0 grams
Sodium – 0 grams
Carbohydrate – 4 grams
Fiber – 0 grams
Protein – 0 grams

Mandarin Orange Cuties
Calories – 35
Fat – 0 grams
Sodium – 70 mg
Carbohydrate – 8 grams
Fiber – 0 grams
Protein – 0 grams

Side Salad with Newman’s Own Low Fat Balsamic Vinaigrette dressing
Calories – 50
Fat – 2 grams
Sodium – 420 mg
Carbohydrate – 9 grams
Fiber – 1 gram
Protein – 1 gram

Yoplait Go-GURT Low Fat Strawberry Yogurt
Calories – 50
Fat – .5 grams
Sodium – 30 mg
Carbohydrate – 8 grams
Fiber – 0 grams
Protein – 3 gram

0 Likes
440 Views

You may also like

Comments are closed.