Got a Junk-Food Addiction? - Page 2
Mighty burritos: For fillings, opt for chicken, black beans, or seafood, not fat-laden beef, pork, or refried beans. Top your burrito with salsa (low cal and no fat), not sour cream, which packs 11 grams of fat -- 6 of which are saturated -- in a measly quarter cup. If you need a little creaminess, add a dollop of guacamole. The heart-healthy good fats in avocado also unlock extra antioxidants in the salsa's tomatoes. (Quick recipe: Get a healthy burrito fix and a power breakfast all in one with these Scrambled Egg Burritos.)
Creamy milk shakes: A milk shake is often a burger-and-fries afterthought, but the calories in that cup almost count more. Even a small McDonald's Triple Thick Chocolate Shake packs in 440 calories and 10 grams of fat. But that's pretty "light" compared with the 770 calories and 35 grams of fat in Carl's Jr.'s Chocolate Hand-Scooped Ice Cream Malt. The basic formula for a satisfying and nutritionally acceptable shake? Start with reduced-fat ice cream. Slow-churned varieties are delicious and often contain half the fat, but check the label to be sure. Froth it up in the blender with some skim milk. For extra flavor, consider less heavy toppings, like a touch of light chocolate syrup or frozen fruit pieces. (Quick recipe: Get your shake fix with this less-than-200-calories Banana-Peanut Butter Smoothie.)
Cola cooler: Nothing washes down a junk-food meal quite like an ice-cold cola. But if you grab the 20 ouncer, it's a quick way to add 65 grams of sugar to your meal. Instead of switching to diet soda (which has its own drawbacks), develop a taste for unsweetened iced tea. You can make it yourself in a flash, too. Just heat 2 cups of water until very hot, and steep with four tea bags of your choice. Then, add 2 cups of cold water and chill the brew. To give it a little sweetness with minimal extra calories, add a couple of splashes of lemonade. (Related: Check out some of our favorite healthy iced tea concoctions.)
Stop the Meal Madness
Few of us will ever have our high school waistlines back. But it may only take a few thoughtful substitutions to get pretty close. Make just a couple of smart swaps and you no longer have to feel bad about loving the same meals you craved in college. And, best of all, those healthful little cooking substitutions can make your RealAge a little closer to your college age.
