Healthy Foods in the Fast Lane - Big Y® World Class Market®

With a jam-packed schedule including school, friends, and extracurricular activities, you probably find yourself eating on the run a lot. That usually means a trip down fast food lane! But eating out doesn’t have to be unhealthy. More and more fast food restaurants are now offering a variety of nutritious menu items — good alternatives to the greasy, high calorie and fat-laden food they’re more well-known for.

Now that doesn’t mean you have to have a salad everywhere you go. However, if you do have a

salad, make sure to use light dressing or oil and vinegar. You can still enjoy many of the foods you love, just modify them a bit. In an effort to eat healthy, opt for grilled, not fried, foods — the grilled chicken sandwich instead of the deep fried chicken or fish sandwiches. Hankering for a hamburger? Skip the cheese and mayo. Use other condiments for flavor, such as salsa, mustard, tomatoes and pickles. Veggie pizza is a healthy and flavorful alternative to double cheese and meat toppings. Many fast food eateries now offer soup and chili. You may be thinking, I’m young — why do I have to worry about the calories and fat content in the food I love? It’s important to eat well to develop strong bones and a healthy body. And remember, it’s okay to splurge every once in a while, just don't eat fast food every day. So next time you’re eating on the go, remember to make a healthy food choice — your body will thank you for it in the long-run.

Eating Right - On The Go
Instead of	Try

french fries	plain baked potato w/salsa
390 calories/17g fat	284 calories/0g fat

nachos	2 chicken soft tacos
780 calories/43g fat	340 calories/9g fat

breaded chicken sandwich	grilled chicken sandwich
540 calories/22g fat	360 calories/7g fat

cheeseburger	6" turkey sub w/o mayo
350 calories/17g fat	280 calories/4.5g fat

fried fish sandwich	fried fish sandwich w/o tartar sauce
520 calories/30g fat	360 calories/13g fat

caesar salad	spring mix salad w/light vinaigrette
440 calories/41g fat	280 calories/15g fat

strawberry & cream iced coffee	iced tea lemonade
600 calories/17g fat	120 calories/0g fat

Try this recipe when your at home in a rush for a quick, tasty snack!

Turkey Quesadilla

2 flour tortillas

1 1/2 Tablespoons salsa

1/2 cup deli turkey

1 Tablespoon shredded monterey jack cheese

1 Tablespoon shredded cheddar cheese

Lay one tortilla flat onto a microwave-safe plate. Spread salsa evenly over tortilla. Using your hands, tear turkey slices into strips; add to tortilla. Add both cheeses and top with second tortilla. Microwave on high 35 seconds or until both cheeses are melted. With parental supervision, cut quesadilla into quarters and enjoy. Makes 1 quesadilla.

Cutout Cookies - Make It From Scratch	View Recipe
Cutout Cookies - Make It Simple	View Recipe
Chocolate Swirl Cheesecake - Make It From Scratch	View Recipe
Chocolate Swirl Cheesecake - Make It Simple	View Recipe
Spice Cake - Make It From Scratch	View Recipe
Spice Cake - Make It Simple	View Recipe