It's the end of a long day at school, and you don't feel like doing homework or chores. You're tired and bored — and you're famished because you forgot to bring your lunch from home and you didn't like the looks of that mystery meat in the cafeteria. So you and your friends are gonna grab a bite out to tide you over until dinner. Is this the end of your Challenge?
It doesn't have to be. Before you make a fast break to the nearest fast-food chain, be sure to check out the following tips to help you stay inbounds with Shaq's Big Challenge.
Rule #1: Portion DefenseChoose the regular-size options instead of the "deluxe," "combo meals," or "supersize," even when they offer it to you "for only $1.00 more." In the end it will cost you more to work off the extra calories! Other things you can do:
- Order regular or veggie pizza without extra cheese.
- Skip the extras, like bacon, cheese, and sauces.
- Stay away from "ultimate," "big," "super," "monster," and "double" options.
Rule #2: Variety Is the Name of the GameHave more than just your meat and potatoes when you go out with your friends.
- Order a side salad with your entrée to up your veggie intake.
- Get a fresh-fruit salad or cup for dessert to get more fruits in for the day.
- Have nonfat or low-fat yogurt or milk for added calcium.
Rule #3: Veggie AssistAt your age you need anywhere from two to three cups of vegetables a day. Eating fast food won't help you meet that goal unless you do the following:
- Ask for lettuce and tomato on sandwiches or burgers.
- Order salad instead of fries or hash browns.
- Add veggies to your pizza in place of pepperoni or sausage.
Rule #4: Take a PassThese days, almost all fast-food restaurants and chains offer some better-for-you choices. You just need to make sure you ask for them. So be sure to pass on some things and make healthier choices instead.
Rule #5: Box Out the "Crispy" Stuff
Order grilled, broiled, or roasted meats, not "crispy" or fried. If you do get fried chicken, avoid "extra crispy" options — and then peel off the skin before eating. At Asian restaurants choose steamed foods with sauce on the side over panfried.
Rule #6: Poultry Foul
Chicken and turkey are generally better options than beef and pork, but make sure you choose wisely.
- Get white meat chicken or turkey breast in place of the dark-meat thigh and drumstick.
- If the meat comes with the skin on, take the skin off and toss it.
- Avoid wings — it is harder to take the skin off them, and they usually come with high-calorie sauces.
Rule #7: Drink UpBecause of the extra salt and grease, fast food can make you thirstier than your mom's home cooking. Even though there are lots of drink options available, it doesn't mean you should just pick any.
- Drink water instead of soda and juice drinks. If bottled water is not available, ask the cashier for a cup of water.
- Choose low-fat milk instead of milkshakes.
- If you must have soda, choose diet instead of regular.
- If you want juice, make sure it is 100 percent fruit juice.
Rule #8: Traveling Is OkayYou don't have to clean the plate; take home leftovers instead of stuffing yourself to finish the meal. If your meal doesn't come in a container, ask the cashier for one. Have the rest for lunch the next day or give it to a family member or friend.
Rule #9: Take a Time-OutSlow down when you eat, and even take a break now and then to let the food settle. It takes time for your brain to realize you're full, almost ten to 15 minutes!
Rule #10: It's All About BalanceIf you know you'll be eating fast food later in the day, choose lower-fat foods the earlier part of the day.
NOTE: This Web site offers a lot of information about eating better and getting fit, and not all of it will be right for all kids. Always check with your parents before you make any changes in the way you eat or exercise — they'll know best what's right for you.