Section: Make DASH Work for You

DASHboard Dining

Everyone knows that fast-food restaurants can be a dietary danger zone, especially if you’re trying to follow a healthy eating plan.

However, with a push toward healthier menu options in fast-food restaurants it is easier to make DASH choices when in a pinch.  Carefully review the menu and make choices based on your DASH eating plan goals.

 

DASHboard Dining Tips

Today there are many more tasty and healthy fast food options to choose from than in the past.  When you’re in need of food on the fly be cautious and make the healthiest choice that you will enjoy.      

  • Be informed.  Nutrition information for many fast food restaurants is available on the internet or behind the counter. 
  • Seek out the healthiest options such as grilled lean protein, whole-grain bread, low-fat milk, mixed green salads, and yogurt
  • Choose items that are grilled, broiled, roasted or steamed, instead of fried or batter-fried
  • Resist the urge to “supersize.”  Instead of ordering the double burger, choose a regular hamburger for almost half the fat and calories
  • Round out the meal with a healthy side such as mixed green salad with low-fat dressing, fresh fruit salad, or fruit and yogurt. 
  • Forgo the French fries and chips, ask for carrots or apple slices instead  
  • Choose fat-free or lowfat milk, water or diet soda instead of regular soda or other soft drinks
  • Go easy on condiments, such as salad dressing, ketchup, cheese sauce, mayonnaise, and others that pack a wallop of sodium and fat 
  • Plan ahead.  If you are picking up a sandwich to go, pack some fruit and veggies such as baby carrots, oranges, apples, banana, cherry tomatoes, or dried fruit to round out your meal 

 

DASH-friendly Fast Foods

Burger Joint

  • Entrée salad with mixed greens, veggies, lean protein or beans and dressing served on the side 
  • Grilled chicken or veggie burger on a whole grain bun  with mustard, relish, lettuce, tomato and onion
  • Single hamburger or cheeseburger
  • Low-fat yogurt w/fresh fruit
  • Baked potato with bean chili or salsa
  • Try a kids meal with lowfat milk and baby carrots or apple slices instead of French fries.

South of the Border

  • Bean and rice burrito with salsa
  • Chicken or bean soft taco with salsa
  • Entrée salad with grilled chicken, beans and a sprinkle of cheese

Corner Deli

  • Veggie-stuffed pita sandwich
  • Cup of minestrone, lentil, or vegetable soup  
  • Vegetarian chili
  • Turkey, roast beef or veggie sandwich on whole-wheat bread
  • Wrap sandwich with a whole wheat wrap, turkey, chicken, or hummus and vegetables

Pizzeria

  • A slice of thin-crust veggie or chicken pizza with marinara sauce
  • Side salad with lettuce, fresh vegetables, garbanzo beans and vinaigrette

Coffee Shop

  • Latte or cappuccino with non-fat milk
  • Bran or multi-grain muffin, and a go for the small one
  • Whole grain breakfast Panini with nuts, seeds and dried fruit
  • Whole wheat bagel, toasted with a light smear of cream cheese
  • Fresh fruit cup
  • Fruit, yogurt and granola cup
  • A container of lowfat yogurt
  • A small bag of unsalted nuts or trail mix with dried fruit