Your fast food days are not over, just the menu choices have changed.  

My fast foods days are few and far between, (with one exception: Moe's) but that doesn't mean I can't eat there especially if I make wise choices. Do I always make the right choice?Ah... no. I sometime kick myself later...

On occasion, I can identify with that commercial...I could have had a ...V8. Why did I make that choice when I could have chosen....

So, what if we find ourselves with fast food fare...what then?

When traveling sometimes it's not so much a choice but a must.

I'm thankful that there are healthy choices at fast food restaurants these days, you just have to make that resolve not to be tempted with the wrong one. 

KEYS TO SUCCESSFUL FAST FOOD EATING

• Make the resolve long before your faced with dilemma, you want to make a practical decision based on wisdom not an emotional one in the heat of the moment. 
• Sticking to the lean meats, whole foods, and avoiding fried items.  There are some fast food establishments now that offer a wider variety of healthier choices. 
• Make fast food fare an occasion and get back on track as soon as possible.

Here are a list of better choices when visiting fast food.

• grilled chicken
• fruit
• veggies and salads, watch the dressings or use low calorie, lemon or pack your own
• chili 
• soups, (watch out for the "creamy" varieties and choose protein and veggie ingredients)
• lean deli meats such as turkey, ham and cheese, (avoid lots of bacon, limit to one piece) 
• roast beef 
• taco meats and beans
• limit the breads
• hamburger
• avoid fried foods, sauces, condiments and gravy 

Hamburger is at the bottom of the list for a reason.  It's not that we can't eat them, but there are other choices that are better.  If hamburger is my choice, I compensate by making a few adjustments. I take off the bread or eat a very small portion of bread. I also leave off the cheese, mayo and ketchup and eat the tomato, onion, pickles and lettuce. You can substitute mustard for mayo, or get an individual serving of ketchup, so you can control your portion size. 

A word about the cheese...I usually eat cheese with lean meats such as turkey, ham, or even roast beef, but usually not with hamburger.  I personally feel that eating more hamburger offers me more protein and will hold me longer than adding cheese or other fats such as bacon or mayo.  Spending calories is a lot like spending money, where can you get the most for your buck.  

I probably eat at Moe's Southwestern Grill more than anywhere else when it's "fast food".  At Moe's I can get 1/2 taco meat and 1/2 chicken, add a little cheese and black beans.  I usually choose the chips, (personal preference) which I can control the portion instead of rice, wraps or shells. Tortilla chips have 1.2 grams of carbs per chip. So if I eat 5 pieces that is 6 carbs and 3l calories verses a 6" flour wrap with 15 carbs and 95 calories.   

I sometimes select fried chicken, at Smithfields, but I make sure I remove all the skin...I know, I know...that's the best part... this is where I have to do a little self-talk...reminding myself of my goals and remembering what the consequences are for eating it...extra calories, greasy fat that goes directly to my thighs, additional hidden carbs that could drop my blood sugar, higher cholesterol, an unsettled tummy, a few hours of nausea, feeling like I swallowed a brick, severe stomach cramps and explosive diarrhea, ah...no thanks. Not so appetizing anymore!

One good idea is the familiarize yourself with our options.  Most every restaurant has nutritional information on-line now. So do your homework ahead of time and play it safe.  

When eating out fast food, usually it's just one meal, so you can compensate by making the other meals of the day the best and healthiest choice possible.  

Life sometimes throws us a curve ball, we can't and won't always be 100% on-point with our food options, but the key is to get back on track as soon as possible.  Once you establish good habits you don't have to "sweat" the one-in-a-while stuff.  You're not going to become overweight with one indulge, it's what becomes the routine that is important.