For Staying Healthy When You re On The Go!

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(1)For Staying Healthy When You’re On The Go!.

(2) What is The DASH Diet?. DASH stands for Dietary Approaches to Stop Hypertension. It is a way of eating developed by the National Heart, Lung and Blood Institute after there was a significant rise in the number of people with high blood pressure.. The key with The DASH Diet is that it is a lifelong commitment to eating in a way that nourishes your body so that you can lower your blood pressure to within normal limits. It has even been said that following The DASH Diet for just two weeks can reduce your blood pressure by a few points. The DASH Diet is based around foods that are low in sodium, saturated fats and refined sugar (because these are known to cause weight gain and increase blood pressure) while being rich in potassium, calcium and magnesium (these are known to help control it).. 02 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(3) The DASH Diet includes high fiber vegetables, fruit, beans, nuts and whole grains. It also includes low-fat dairy products, and other lean proteins like fish and poultry. The main principle is that it is flexible, and easily adaptable to your lifestyle and dietary preferences. The DASH Diet is completely suitable for any member of the family; in fact eating this way from young is the best way to go about avoiding high blood pressure as you age, especially if there is a family history.. 03 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(4) So where does this book fit in?. Since balance is so crucial to the sustainability of any healthy lifestyle we decided to create a book that would teach you how you could visit all your favorite fast food restaurants and still eat in a DASH dietfriendly way.. SO KEEP THIS. BOOK CLOSE HAND. 04 | T H E D A S H D I E T F A S T F O O D O P T I O N S. AT.

(5) Wendy’s. Wendy’s is a brilliant option when it comes to eating out while following The DASH Diet. First choice would be the Apple Cranberry Chicken Salad. This is because it is packed full of high fiber vegetables and fruit, as well as lean chicken and healthy fats thanks to the sunflowers seeds. Ask them to not season the chicken with any salt before grilling. It is best to leave the pomegranate vinaigrette off, as it contains refined sugar. It is better to ask for a slight drizzle of plain olive oil instead. Next option would be a Grilled Chicken Sandwich. This is because chicken is a lean protein, and is therefore lower in unhealthy saturated fats and calories. You could even choose the Veggie Stack for a powerhouse plant-based lunch. The beans in the patty are exactly in line with The DASH Diet. For a side dish you can choose a Plain Potato or a Sour Cream and Chives Potato. The sour cream is made with skimmed milk, making it a great choice for The DASH Diet. It is best to avoid the deep fried foods, like the fries. For a wholesome, natural sweet treat choose Apple Bites. This is as natural as they come. Always choose the beverage with the least ingredients. That means Cold Brew. 05 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(6) Iced Coffee or Fresh Brewed Coffee (with the benefit of antioxidants), Iced Tea (unsweetened), water, or 1% Milk. Milk is an excellent source of calcium, which plays an important role in The DASH Diet by reducing high blood pressure. If you happen to be there for breakfast then choose some Plain Porridge and top with Apple Bites. Unfortunately Wendy’s doesn’t have a lean animal protein option as part of their kid’s meals. So you may need to choose the plant based Kid’s Veggies Bites or put your own meal together for them. Choose a Grilled Chicken Sandwich, with a side of Apple Bites, and a drink of Milk or Honest Kids Fruit Punch. You can throw in a baked potato if they’re extra hungry.. 06 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(7) Subway. We know everyone goes to Subway for one reason and that’s for a sandwich, however you would be surprised at the other healthy options on offer. In order to lose weight you most likely need to cut the calories a little, and unfortunately bread adds unnecessary calories to our diet, especially the bread made with refined white flour. For this reason your first choice when visiting Subway should be one of their protein bowls. Go for an Oven Roasted Turkey, Rotisserie-style Chicken, Tuna Protein Bowl or Salad. Tuna is a good source of antiinflammatory omega-3 fatty acids, these healthy fats have been shown to reduce your risk of heart disease and is a major part of The DASH Diet approach. Drizzle a little red wine vinegar and olive oil over the top. If you are feeling hungry and would like a sandwich then be sure to choose a wholegrain option (9-Grain wheat), this will provide more fiber helping you feel fuller for longer. Decide between Rotisserie-style Chicken, Oven Roasted Turkey, Tuna or Veggie Delight. Add as many vegetables as you can. Then choose your sauce. We suggest yellow mustard as it is low in calories and has the fewest ingredients. We didn’t suggest the Black Forest Ham or Sweet Onion Chicken Teriyaki sandwiches because we want to avoid processed meats and sugar-laden sauces (they mention that the teriyaki sauce is fat-free, which is often a. 07 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(8) code word for lots of sugar!). If you’re here for breakfast, unfortunately there won’t be any options suitable. All their flatbreads have either processed meats (bacon or ham) or cheese. Neither of which fall in line with The DASH Diet. Try not to choose any of their processed sides like chips or cookies. If you do feel like a sweet treat to follow the meal up with then choose the Muscleman’s Apple Sauce. In terms of drinks decide between water, 1% low fat milk (remember why The DASH Diet emphasizes calcium) or a black coffee. The kid’s can decide between Turkey Breast Mini for Kids or a Veggie Delight for Kids. It automatically comes with a side of applesauce and you can choose low-fat milk for a calcium-packed, healthier option.. 08 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(9) McDonald’s. For most people McDonald’s brings to mind only one thing and that is burgers. For those following The DASH Diet we hope that by now you realize that much of what goes into a burger won’t be in line with what the diet prescribes. Firstly on The DASH Diet we would like to avoid any red meat, any white refined flours and only go for low fat dairy. Since these are the main ingredients of many burgers it is best to let your eyes slide to some of the other options on the menu. On the chicken and sandwiches menu you could choose a McChicken or Filet-O-Fish. Sadly both of these are breaded and fried making them high in unhealthy fats and extra calories. However the chicken is a more lean protein than red meat and the fish has the added benefit of healthy fats. Ask to leave the processed cheese off the fish, and see if they don’t have a “light” mayonnaise option instead. You may select a side of apple slices, a Strawberry Banana Smoothie or a Mango Pineapple Smoothie for an after-meal treat. For those looking to speed up weight loss opt for the plain apple slices. For a drink order the unsweetened ice tea, water, 1% low fat milk jug, hot tea or coffee.. 09 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(10) If you are there for breakfast then a good option would be the Fruit & Maple Oatmeal, ask for the sugar to be left off and sweeten it yourself with a calorie-free sweetener. The oats, fresh and dried fruit provide you with a good amount of fiber. Thankfully the cream is a lower fat version, making it suitable for The DASH Diet. If your whole family is with you then you may be interested in what kid’s meals are on offer. The kid’s meals are either a red meat burger or fried chicken nuggets with chips. You may want to put together your own meal of a McChicken, apple slices, and milk or Minute Maid Orange juice.. 10 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(11) Pizza Hut. Turning a pizza into a DASH suitable meal is not the easiest thing to do. Ideally you would like to choose a whole-grain base but Pizza Hut doesn’t offer that, instead you may want to go for the thinnest base with the most amount of vegetables possible, and skip the red or processed meats. What they do offer is a “Fit ‘n Delicious” option, which has 25% less fat (due to less cheese) than their usual thin crust pizza. Remember, cheese is high in saturated fats (the unhealthy kind) so we are always looking to reduce the amount we eat when following The DASH Diet. Choose from the “Fit ‘n Delicious” range between a Chicken, Red Onion & Green Pepper; a Chicken, Mushrooms & Jalapeno; a Green Pepper, Red Onion & Diced Red Tomato; or a Diced Red Tomato, Mushroom & Jalapeno pizza. A good size portion would be between 2 and 3 slices per person, or 1 to 2 slices each for your kids. If you are getting a takeaway and eating at home then it’s a good idea to prepare a big fresh salad to have on the side. The high-fiber vegetables will help you to feel full without adding too much to your calorie intake. Plus, as we already know, with The DASH Diet the more vegetables the better. Drizzle with some olive oil, which will provide another dose of healthy fats. If you’re feeling thirsty you may want to stick to water, coffee or 100% fruit juice (if its available). Just remember that although the fruit juice has some vitamins and minerals, which will benefit you, it does add extra liquid calories so you may want to stick to the coffee or water. 11 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(12) Taco Bell. If Taco Bell is your takeaway of choice then there are a few items on the menu that will meet your DASH dietary requirements. You want to go for the meals that are packed full of vegetables, contain beans or grilled chicken, and are low in saturated fats (therefore little cheese or creamy dressings and no red meat). Since the burritos are not made with whole grains your first choice should a Veggie Cantina Power Bowl or a Chicken Cantina Power Bowl. By leaving the burrito off you automatically drop the calories by a good amount. If you are very hungry and want to have a burrito then opt for the Veggie Cantina Power Burrito or the Bean Burrito. Both have a 25% reduction in fat, making it them the preferred choice at this fast food joint. Beans are not everyone’s favorite but on The DASH Diet they really should be. If you see yourself eyeing the “sides” menu then pick a side of Black Beans, Salsa Dip or Reduced-Fat Sour Cream Dip. You may need to put your own meal together if you’re visiting for breakfast as many of the meals contain sausage or cheese. Choose a side of eggs, a side of black beans, Pico de Gallo, Guacamole and Reduced-Fat Sour Cream or Green Tomatillo Sauce. For a drink you can decide between coffee, water or Tropicana orange juice. Taco Bell doesn’t offer a kids menu however you can choose between one of the options mentioned above for them. 12 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(13) KFC. We now know that we want to avoid deep fried foods at all cost on The DASH Diet. This is because the oil that the food is fried in is usually a bad type of fat that increases our risk for high blood pressure, high cholesterol and eventually heart disease. Your best bet will be to have 4 Kentucky fried wings (be sure to ask for them without sauce), and sides of green beans and whole kernel corn. These vegetable sides will leave you feeling satisfied yet light and energetic, as opposed to the mayonnaise-laden coleslaw or fatty mashed potatoes. The corn acts as a starch in the meal so it should not be paired with other carbohydrate-rich foods like potato or bread. For drinks choose between unsweetened iced tea, coffee or water. KFC really does kid’s meals well. They offer grilled chicken instead of fried (always a winner!), you may then pick a side of green beans, a drink of low fat milk and a sweet treat of Muscleman’s unsweetened apple sauce. If you weren’t feeling too hungry then you could even go for a kiddie’s meal of grilled chicken too!. 13 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(14) Olive Garden. Olive Garden seems to be the best of the bunch when it comes to DASH-friendly eating. Although it can be nice to indulge in an appetizer every now and again, research shows that it doesn’t reduce the amount of food you eat during your entrée. Therefore it may be best to skip the starter and go straight for a main meal. Your fist choice should definitely be the Herb-Grilled Salmon with broccoli. Salmon is a fish that is high in healthy omega-3 fatty acids, this is the kind of fat you really want in your diet because it helps reduce inflammation and clear the unhealthy cholesterol from your blood. Broccoli is high in potassium, which helps to control blood pressure. It’s a win win. Your next best bet Grilled Chicken Margherita. Mozzarella cheese is lower in salt and calories than other cheeses, making it a good option. This meal also comes with a side of broccoli (ask to have it without the parmesan since you’re already having cheese on the chicken). For a lighter meal, select a Soup and Salad Dinner, which will be full of vitamins and minerals thanks to all the vegetables. Variety is key, so try and go for meals that include more than one type of vegetable. Pick a glass of fresh brewed iced tea or water for a refreshing drink. If your kids are joining for the meal, then choose the Grilled Chicken with Rotini Pasta & Marinara. It offers up a lean protein with a tasty vitamin-rich sauce made from tomatoes! It would be better if the pasta was whole wheat but, hey, we cant always win!. 14 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(15) Domino’s. The same principles that we mentioned earlier for Pizza Hut apply to Dominos too. Choose the pizza with the thinnest crust (therefore the least amount of refined-flour dough) and the most vegetables. The pizza that fits this description is the Pacific Veggie, have 2 slices of a medium and share the rest with your family. Kids included! At least at Domino’s they offer salads so order a salad on the side to share. It will add in extra vegetables and will prevent you overeating on pizza. Opt for a Classic Garden Salad with Ken’s Lite Balsamic with Olive Oil Vinaigrette. Don’t forget that dressings, even healthy ones, are usually quite calorific so only have a teaspoon or two. Unfortunately there are no DASH diet-friendly sweet treats to finish your meal off with so you may have to pick that up from somewhere else on your way home or prepare a tasty, fresh fruit salad at home topped with low-fat plain yoghurt.. 15 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(16) Chick-fil-A. Between KFC and Chick-fil-A, Chick-fil-A comes out on top. This is because unlike KFC they actually offered grilled as opposed to deep fried options. From entrees you could choose between a Grilled Chicken Sandwich (avoid adding a sauce) and a Grilled Cool Wrap (has the added benefit of a seed flour-based wrap!). Seeds are a good source of healthy fats, and similar to fish, can actually help to reduce your risk for heart disease. Or you could have a portion of Grilled Nuggets and choose a Kale Crunch Salad (kale is high in calcium, which helps to control blood pressure) or a simple Side Salad with Lite Italian Dressing (only a teaspoon or two). If none of these tickle your fancy then have a look at the Spicy Southwest Salad, which offers the benefit of black beans (hello fiber) and a variety of greens. Ask for 2 packets of Jalapeno Salsa, which has fewer calories and more vegetables, instead of the usual Creamy Salad Dressing. The salad has two types of cheese (Monterey Jack and Cheddar) so you may want to ask them to leave those off to stay true to the Mediterranean Diet. Cheese like Parmesan and blue cheese are preferable to processed cheese because their strong flavor means you need less of them to enjoy the taste! The Market Salad doesn’t have beans, but it does have a. 16 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(17) good dose of fruit (including antioxidant-rich berries) and healthy fats (thanks to the nuts). Order it with the Light Balsamic Vinaigrette dressing or better yet ask for plain olive oil. As a drink you could have a Simply Orange juice, freshly-brewed iced tea unsweetened, 1% White Milk, coffee, or water. For the kids, order a Grilled Nuggets Kid’s Meal with a side Fruit Cup and low fat milk. If you stop in a little early in the day, don’t worry Chick-fil-A has you covered! Choose between a Greek Yogurt Parfait, a Fruit Cup or a sunflower multigrain bagel with cream cheese (make sure you confirm that the cream cheese is a low fat version before ordering).. 17 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(18) Little Caesars. Little Caesars pizzas are built to share! And with no side salad to help fill you up you may want to choose a more DASH diet-friendly pizza place, such as Domino’s, so that you can at least order a salad as a side dish. Pick an ExtraMostBestest thin crust pizza with a few of your favorite veggies as a topping, for example olives (for the healthy fats), and fresh mushrooms, green peppers and onions for the fiber and vitamins!. Burger King. This is another restaurant with very few options to choose from for those following The DASH Diet! Your best bet would be to choose a Big Fish burger, as it will give you the benefit of the healthy fats from the fish, however it is deep-fried and therefore not ideal. Order a Side Garden Salad, ask for olive oil or skip the dressing entirely. As a drink you could have fat free milk, unsweetened iced tea, Minute Maid orange juice, a coffee or water.. 18 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

(19) Papa Johns. You may be tempted to order a gluten-free pizza at Papa Johns, thinking it’s a healthier option but gluten-free flours are often very processed and have lost most of their vitamins and minerals. They also lack fiber. Rather opt for a standard medium Garden Fresh pizza, but only have about 2 slices. Add extra anchovies and olives for the healthy fats, and extra fresh spinach since they don’t offer a side salad!. We hope you learnt you learnt everything that you need to know. That’s all folks!. about how to follow The DASH Diet when visiting your favorite fast food restaurant.. 19 | T H E D A S H D I E T F A S T F O O D O P T I O N S.

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