Fix it Fast!
It's easy to see why the fast-food lanes are so busy. Most Kansans have places to go, things to do, and people to see! The good news is you don't have to completely desert the drive-thru if you follow some simple tips!
- Make smart fast-food menu choices
- Shop for ingredients to have on hand for quick home meals
- Prepare quick menu items that are simple, tasty, and "jazzy"
Make smart fast-food menu choices
- Pay attention to portion size. Higher-fat and higher-sugar menu items come in the "hefty," "large," or "super-sized" portions. Choose the "regular" size of sandwiches, fries, and beverages.
- Choose low-fat milk, fresh fruit, and lettuce salad when they are available.
- If fruit isn’t available at the fast-food restaurants you frequent, get in the habit of carrying an apple, orange, banana or other fruit when you know you will be making a drive-thru run. Then you won't have to order so much fast food to be full.
Shop for ingredients to have on hand for quick home meals
- Collect some "quick food" menu ideas you really enjoy (like those below) and keep the ingredients for them on hand. Quick meal staples might include: low-fat cheese, canned low-fat refried beans, salsa, frozen or canned vegetables, frozen or canned fruit, tortillas, pasta, rice, waffles, whole-wheat crackers, frozen chicken pieces, and seasoning mixes.
- Shop for ingredients you can prepare for one meal and then save enough for the next. For example, cook the frozen chicken pieces, dice them, and store them in a freezer bag to use in a quick and easy-to-fix pasta dish.
Prepare quick menu items that are simple, tasty, and "jazzy"
It doesn’t take much time to "jazz-up" vegetables to give them appeal. You can even build a whole meal around theml! For example, potatoes are a great foundation.
Jazzy Potatoes
- Prepare a potato for baking and zap it in the microwave for quick cooking. Jazz up the potato with cooked, chopped broccoli, shredded low-fat cheese, black beans, ground meat, or any of your other favorite toppings.
- On the side, have some canned peaches mixed with frozen strawberries and whole-wheat crackers for a complete meal. What makes the difference between fixing a meal like this or not is being prepared with the ingredients ahead of tim e.
When it comes to jazzing up veggies: spice It, slice it, mix it, zap it! For some jazzy veggie ideas, click here. Here's another quick menu idea to help get you started.
Stir Fry
- Heat diced, cooked chicken pieces in a skillet with mixed veggies until the veggies are tender. Add a little reduced salt soy sauce or teriyaki seasoning mix. Serve over prepared instant rice. Complete the menu by mixing pineapple in light syrup with frozen blueberries.
Quick meals really can be made "fit." Whether you decide to choose regular sizes when driving through the fast-food lane, or keep quick, easy-to-fix ingredients at home, set a simple goal that works best for your lifestyle.
My goal for "fit" fast foods ____________________