Fast food is a convenient occasional treat that takes the pressure off at mealtimes. For most people, though, constantly going through the drive-through isn’t great for their wallet or their health. It’s possible to make healthy fast food choices, but there are also many simple ways to cut down on a fast food habit altogether. Here are some tips for reducing the number of fast-food trips you make throughout the week.
Add More Protein and Fiber to Your Diet
Protein is an essential building block of a balanced diet that keeps your body running. Fiber is an important part of mindful eating as well. Fiber both helps digestion and takes up space in your stomach, making your feel full. Since fast food runs are usually the result of hunger pangs and cravings, increasing your intake of both protein and fiber can help you feel more satiated throughout the day.
Keeping a convenient protein drink with you is a great way to help you get these nutrients and stop looking for them in the drive-through lane. Look for protein products that incorporate many sources of protein — such as whey, rice, soy and pea protein — instead of just one. Vitamins and minerals are important additions as well to help stave off cravings.
Make or Buy Snack Bars in Bulk
For a busy professional, a supply of filling store-bought snack bars can be the difference between one fast food run per week and multiple. Buy nutritious bars in bulk so you can keep a few in your car, purse and office.
If you have the time, make your own snack bars. Baked oatmeal bars are accessible to even the novice cook. For a granola bar texture, simply reduce the liquid in the recipe. One advantage of making your own snack bars is that you can play with flavor combinations and customize your snack bars to your tastes. Try dried fruit, nuts and chocolate chips for a delicious midday treat.
Add More Exercise To Your Day
Many people turn to fast food for a burst of energy and mood in the middle of their day. However, food isn’t the only way to achieve these effects. A short exercise video can be a helpful alternative. A 15-minute workout at lunchtime optimize energy levels and releases endorphins without springing for a drive-through latte.
Try Meal Prepping
“Meal prepping” means making one big batch of food and eating it throughout the week. A prepped lunch or dinner in the fridge is a great incentive to skip the fast food restaurant.
As appealing and convenient as meal prepping sounds, it’s important to be smart when attempting this technique. Some foods simply aren’t tasty as three-day leftovers, and you don’t want to waste ingredients. Here are some meals that hold up well in the fridge:
- Soups and stews
- Beans and rice
- Meat or vegetables in a generous amount of sauce
- Pasta dishes with long-simmered sauce
Avoid plain cuts of meat, such as chicken breast, for meal prep. Sulfurous vegetables such as cabbage and broccoli also aren’t ideal. Both foods are great parts of a healthy diet, but they’re better enjoyed the day they’re prepared to avoid off flavors.
Try flavorful, heavily seasoned soups and sauces for meal prep, instead. The flavors will meld in the fridge and grow more delicious after a few days.
Follow a Meal Planning Guide
Did you know that certain cooking resources provide meal plans for an entire year? These comprehensive documents include grocery lists and recipes, taking the mental work out of dinners and lunches. Investing in one of these guides teaches you how to cook and shop for ingredients. Over time, these skills are crucial to reducing the amount of fast food you buy and eat.
Cutting down your consumption of fast food has financial and health benefits. A protein-forward diet, plenty of convenient snacks, meal prepping and overall meal planning are all smart options.