Written by Dawn Heeke, RD Steadman Hawkins Nutrition Science Center

School, work, long practices, and games limit your time to eat home cooked meals.  You are trying to pack more coolers, but there are many times you find yourself eating fast food.  If this sounds all too familiar learn how to make the best choices when eating “on the run”. 

Keep in mind that as an athlete you need plenty of nutritious calories, lots of healthy carbohydrate containing foods, lean proteins, and low-fat dairy foods to keep your body fueled and your muscles strong.  The main thing you are trying to avoid at fast food restaurants are the unhealthy fats that will clog your arteries and slow down your performance (French fries, burgers).  Also try to avoid the food choices that offer little nutrients (soda and pastries). 

To make smarter choices remember these golden rules: 

Rule #1:  Avoid all foods submerged in hot oil.  If the food item goes in “the fryer” it is
               not the best choice. Examples are French fries, tater tots, chicken nuggets

Rule #2:  Go Grilled and remove any skin that might be left on.  When it comes to protein
                choices… the fewer legs the better to keep it lean.  Example would be a char-
                grilled chicken sandwich vs. a greasy burger.

Rule #3:  Avoid foods mixed or topped with mayonnaise (“special” sauces made with  
               mayo).  Also use very little dipping sauces, sour cream, cheese, butter, creamy
               full fat salad dressings.

Rule #4:  Choose water, low-fat milk, or 100% fruit juices as your beverage of choice.
               Sodas and sweet tea are examples of sources of unhealthy carbs that do not offer
               any other nutrients.

Rule #5:  Always scan the menu for ways you can include healthy carbohydrate sources
               such as fruit cups, low-fat yogurts and milk, rice, beans, salads, baked potatoes,
               and breads.  Tip:  Salads alone may not give you enough carbs and calories, but
               are fantastic additions to your meal when a low-fat salad dressing is used.

Chipotle’s 
Order:
          Chicken or steak (it’s lean) burrito topped with healthy carbs such as black or pinto beans, fajita vegetables, tomatoes, rice, and any salsa.  Can add some guacamole (healthy fat) if eating after game or practice. Avoid eating lots of chips, cheese, or sour cream because they contain large amounts of fat and some not so healthy.

Chick-fil-A
Order:
- Chargrilled chicken sandwich (1-2 honey mustard ok)
- Breakfast Chick-n-minis (limit to 3 due to fat content)

Eat these with two or three suggested sides below to fuel or refuel with enough calories and carbs  yet not a lot of unhealthy fat.

Suggested sides:
- yogurt parfait with granola
- fruit cups
- multigrain steel cut oatmeal
- salads with low-fat dressing
- ice dream cups or cones (skip the fudge brownie)
- chicken soup
- low-fat white or chocolate milk

Wendy’s
Order:
- Ultimate chicken grill sandwich

Eat with two or three sides below to eat enough calories and carbs with little fat

Suggested sides:
-baked potato topped with broccoli (limit butter &
   cheese) –
-chili
-side salad with low-fat salad dressing + apple slices

Arby’s
Order:
-Roast Turkey MarketFresh sandwich (hold cheese & mayo)
-French Dip Sub (hold cheese & mayo)

Eat with two or three sides below to eat enough necessary calories and carbs without a lot of fat

Suggested sides:
- low-fat chocolate and white milk
- sliced apples and strawberry yogurt dip
- side salad (hold the cheese before a game) and light Italian salad dressing

Subway 
Order:
- Any 12 inch sub off the 6 grams of fat or less menu such as ham, oven roasted chicken,
  roast beef, or turkey breast (hold the cheese, mayo, & oil unless after a game or
  practice)

Eat with two or three sides below to eat enough necessary calories and carbs without a lot of fat

Suggested sides:
- low-fat chocolate or white milk
- 100 % fruit juice
- Light & Fit yogurt
- apple slices
- baked chips

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