Canada’s Healthiest Fast Food Options

Canada’s Healthiest Fast Food Options

No matter where you live, where you work or where you work out, it is inevitable that you are going to pass by some fast food spots trying to lure you in with welcoming exteriors, bright signage and fast, delicious foods. And now, to make things worse, they all offer you “healthy” options. Being tempted by these sirens of convenient foods is natural; everything about these restaurants has been designed to bring you through their doors.

Even the most stoic amongst us may give in from time to time, but it’s important not to let that moment of weakness derail multiple workouts by tipping the calorie scales back in the wrong direction. How do you accomplish this? Well here is a little bit more about the items that are healthier fast food options and some expert tips and tricks to help you make the right choices in your weaker moments.

Get the bad food out of your system

When it comes to how to handle your fast food choice, Jess Spieker,  President and personal trainer at Full Swing Fitness Inc., says that how you approach it is very dependent on your current lifestyle. “For those who eat out seldom, I would say to choose the item that you crave the most, no matter how god awfully unhealthy it is, and enjoy the heck out of every second of consumption. Get the need to indulge out of your system, and then avoid eating out for a long time. For those who eat out often, my advice is the opposite: focus on harm reduction. Avoid trans fats, high sodium, and ultra-calorie-dense food to the greatest extent possible. Try to emphasize lean animal protein and/or plant-based protein, and get as much veg on the plate as possible.”

Know more, grow more

Home Personal TrainerAndrew Judson ANDREW JUDSONAndrew Judson, professional fitness model, trainer and nutritionist, is definitely more in agreement with the latter option, “Try not to make fast food an option. Research which companies have better quality ingredients. Most chain food providers are the lowest bidders, which equals poor quality food.”

sylvia takada“Any ‘outside’ meal I eat is considered a cheat meal only because you never really know what goes into your food or where it came from,” says Sylvia Takada, Canfit pro trainer and certified healthy weight loss coach. “My two main goals that will make me feel a bit better about eating fast food are: high protein and low sodium. Avoid sauce or control it by always ordering it on the side, and drink plenty of water. Anything you can customize is best!”

All of our experts agreed that your main goal should be to go as unprocessed as possible and don’t choose anything if you don’t know the facts about it. Luckily the bigger the chain, the more transparent they feel the need to be in terms of providing the public with their nutritional information, so you can go online and put a little time into researching your options.

When in doubt, go natural

Israel Blume

Isreal Blume, President of Coincident Speaker Technology and fitness nutrition, recommends looking for the items that are high in protein, omega 3 oils, and soluble fibre, while avoiding high carbs, sodium, and trans and saturated fats. He adds, “Food should be unprocessed, free of chemicals and artificial colours or flavouring, and as close to its natural state as possible.”

But who has time to research? Fast food is always a spur of the moment decision. Well, have no fear as we have put together some options for you to consider.

We’ll start with the granddaddy of them all, because you are all going to be wondering what the golden arches have to offer on the healthier side of the coin. McDonalds has gone out of its way over the past decade to try and rehab its image as kings of salt and the deep fryer by including all kinds of wraps, grilled options, and salads to their menu, but what are some of their healthier options? The good news is, they are completely transparent with their nutritional information, making it all available online. Two such, more recent, options were the grilled country chicken sandwich and the harvest salad with grilled chicken. Both come in at under 15 grams of fat while being higher in the protein department at 30 and 25 grams. The sandwich loses its luster a bit on the sodium, ranking in at 900 mg. Spieker said that as a “budget-conscious choice, the McDonald’s harvest salad with grilled chicken is a decent choice. It’s cheap, moderate in sodium, and has a decent amount of protein.”

davida vinebergAnother choice in the fast food world that seems to be popping up in more and more places is Swiss Chalet. As a restaurant that’s primarily known as a chicken-first restaurant, they actually don’t have an abundance of healthy options, although you’d think they might. While it may just be an urban legend that the rotisserie chickens are dunked in lard before being placed in the oven, there are also grilled items and once again, they present the best options. Try the chicken on a Kaiser and the spinach chicken salad. Given those two options Davida Vineberg, personal trainer, said she’d go with the “Spinach chicken salad – hands down. It has better overall content of protein, carbs, and fat and less sodium than the chicken on a Kaiser.”

This sentiment was echoed by Sylvia. “I would choose the Swiss Chalet option because of the rotisserie style chicken and the option for white meat. I never use the dipping sauce because I find it too salty.”

Sylvia also points out a fact that all is too true when it comes to the search for healthy fast food, “It’s funny how one of the healthier options seems to be the more expensive one.”

Spieker also spoke highly of the salad, “I would choose Swiss Chalet’s spinach chicken salad. My reasoning is that it is low in sodium and high in protein, which are things I like to emphasize in my eating. As a bonus, with the spinach, I should be getting lots of vitamins (K, A, B6, etc.) and minerals (iron, magnesium, copper, etc.).  I presume with these values the salad doesn’t include any dressing, so if dressing is added by the consumer, that’s great because you can add only a little and boost up the (hopefully healthy monounsaturated) fat level – assuming the dressing is olive oil based.”

That comment from Spieker presents another interesting option, as it mentions returning some of the nutritional control back over to you by giving you the option of adding your own dressing and controlling the amount of dressing. If you can get the dressing on the side, do it! Fast food dressing is often where the healthier aspects of salads fall apart. By controlling this yourself, you can use a minimal amount or swap it out for your own.

Pita Pit is an option that is harder to find but has long hours, presents a different option than most fast food places, and does all of their cooking on a grill top right before your eyes, taking some mystery away. To add to this, Judson said he would make the choice to eat at Pita Pit because its ingredients are the freshest.

natalie bean

Natalie Bean, certified nutritional consultant and President of Nutrition Forever Inc., says, “I often get my clients to go to Subway if they’re on the road and to get just a salad made or something like that. They can do substitutions and have lean proteins instead of fatty options. Always ask for the dressing on the side make and sure to take out all the candies, nuts, or dried fruit.

 

She continues, “You just have to know what to ask for and how to ask. For instance, at Tim Hortons I’ve asked them to make me just egg white with no cheese and no bacon and add vegetables on a whole wheat English muffin. It is possible to get a quality meal from fast food and takeout places! Just remember to do your research and stay vigilant when making your choices.”

So, that’s just a few of the fast food options we looked at and showed to our experts, but a key takeaway from this exercise is realizing that fast food restaurants aren’t the only options when it comes to takeout.

IQ Food Co offers an amazing selection of salad boxes for take-out. One of their better options is the spicy salmon, which is what jumped off the menu for Davida. It is low in fat and has high beneficial calories, which is a plus for her, and it can be had at a good price.

Fast Food and Obesity: An Undeniable Link

Several Canadian studies have shown a correlation between the prevalence of fast food restaurants and higher rates of obesity in certain neighborhoods. According to a report by the National Collaborating Centre for Environmental Health, there is evidence suggesting that the proximity of fast-food restaurants to schools and homes is positively correlated with increased body mass index (BMI) and weight gain among youth. This is supported by another study conducted in Ontario, which found that people living in areas with a high number of fast food restaurants and limited access to healthier alternatives are more likely to experience obesity.

Eating fast food can contribute to obesity in several ways:

  • High in calories: Fast food is often high in calories, with many meals exceeding the recommended daily calorie intake.
  • Large portion sizes: Fast food establishments often serve oversized portions, which encourage overeating. Consuming more calories than what our bodies need on a regular basis can contribute to weight gain and obesity.
  • High in unhealthy fats: Fast food is typically high in unhealthy fats, such as trans fats and saturated fats. These fats can increase cholesterol levels, promote weight gain, and contribute to obesity.
  • Added sugars: Many fast food items, including beverages and desserts, contain high amounts of added sugars. These sugary foods and drinks can lead to weight gain and an increased risk of obesity-related diseases like type 2 diabetes.
  • Lack of nutrients: Fast food is generally low in essential nutrients like vitamins, minerals, and fiber. A diet lacking in these nutrients can lead to nutritional deficiencies and increased hunger, potentially leading to overeating and weight gain.
  • Reduced satiety: Fast food is often processed and high in refined carbohydrates, which can cause blood sugar spikes and crashes.
  • Limited healthy options: Fast food menus typically offer limited healthy options, making it challenging to make nutritious choices.

It’s important to note that while occasional consumption of fast food may not directly lead to obesity, frequent and excessive intake can significantly increase the risk. A balanced and varied diet, consisting primarily of whole foods, is crucial for maintaining a healthy weight and overall well-being.

The Impact of Obesity on Life Insurance

steve hazlehurstReducing fast food consumption is not only important for health, it also affects your life insurance rates. We asked Forester Financial and insurance broker Steve Hazlehurst to discuss how obesity impacts rates.

According to an advisor at Forester Financial, “Overweight and obesity are commonly associated with increased mortality and morbidity due to coronary artery disease, diabetes mellitus, hypertension, osteoarthritis, stroke, and certain cancers such as adenocarcinoma of the oesophagus. These risks increase exponentially as the BMI increases from within the normal range, but the effect attenuates with age. Within their class, smokers have a lower increase in relative risk with BMI on the overweight/obesity range but on a background of an overall high mortality rate. An obesity paradox has been suggested – those with chronic disease, such as ischaemic heart disease, are relatively protected from the force of mortality when compared with healthy people of the similar body status.”

That is not all. The rep adds, “Although included in the definition of the metabolic syndrome, obesity is not an independent CVS risk factor and is not included in the majority of clinical CVS risk scoring systems such as Score or Framingham. It is associated with increases in other CVS risk factors; in particular, high blood pressure. A substantial proportion of the risk is via this mechanism, so modification of the mortality and morbidity rating is required if blood pressure is included in the risk assessment.

“In Caucasians, waist circumference (WC) measurements of >102cm (40 inches) for men, and > 88cm (35 inches) for women are thought to be indicative of increased levels of intra-abdominal fat, and therefore a greater risk of developing a variety of metabolic disorders, e.g. hypertension, hypercholesterolemia, and hypertriglyceridemia than those who have a normal waist circumference measurement, even within the same BMI grouping. Lower WC cut-offs have been recommended for Asian people. Underweight is also associated with an increase in mortality and morbidity risk especially in smokers and in those with other impairments. The risks associated with underweight may vary according to age but are likely to include the direct effects of malnutrition and psychological problems, including eating disorders such as anorexia nervosa; diagnosed and undiagnosed disease; poor general health (especially in the elderly), or substance abuse.”

Steve Hazlehurst weighs in, saying, “You can still be approved for a life insurance policy if you are overweight. Life insurance underwriters will take all the factors into consideration when coming to a decision on your insurability – height and weight being one of them. Certain companies are more lenient than others, and oftentimes a no medical policy could be the right solution. It’s best to work with someone who has access to a variety of different solutions, and the knowledge to steer you in the right direction.”

Bonus Tip

If you are athletic or have a higher level of muscle mass, make sure to have your broker include a cover letter with your application that states your level of activity. Be sure to include a waist to weight measurement.

Bios

Natalie Bean is a Certified Nutritional Consultant and the President of Nutrition Forever Inc. As the founder of Nutrition Forever Inc., she is passionate about helping individuals adopt healthy eating habits and incorporate exercise into their lives. Natalie understands the struggles of weight management, having gained 70 lbs during her pregnancies with her two children. However, through the Nutrition Forever Program, she was able to lose that weight in just 5 months. Her personal journey has led her to believe that a healthy lifestyle is not just a temporary diet, but a lifelong commitment. Natalie holds a degree in Social Work from Ryerson, a Broadcast Certificate from Humber, and a Certificate in Nutrition from Seneca College.

Steve Hazlehurst

Steve is a founder of Hazlehurst Consulting, a full-service financial brokerage, focusing on insurance, investments, and health benefits for both individuals and businesses. Hazlehurst Consulting partners with the top companies, who bring the most value for their clients.

 

Item Protein Carbs Fat Sodium Calories Price
McDonalds            
Country Chicken (Grilled) 30 44 14 980 400 4.19
Harvest Salad w/ Grilled Chicken 25 27 13 480 350 4.79
Harvey’s            
Grilled Chicken Wrap 32 52 12 930 440 5.99
Veggie Burger 24 40 10 700 340 4.69
Swiss Chalet            
Spinach Chicken Salad 39 20 5 19 270 12.99
Chicken on a Kaiser (White Meat) 58 47 8 910 480 11.49
Hero Certified Burger            
Turkey Burger Patty 21 3 9 70 180 6.99
Wild Alaskan Salmon Patty 25 0 2 450 110 7.99
Pita Pit            
Chicken Souvlaki 21 43 4.5 482 200 6.85
Lick’s Home Burger            
Nature Burger 17 8 11 720 210 6.49
The Gobbler (Turkey Burger) (no bun) 24 3 7 500 170 6.49
Take Out            
Glow Fresh Grill and Wine Bar            
5 Grain Veggie Burger 14 47 12 620 350 17
Grilled Ahi Tuna 39 0 9 580 270 26
Lobster Mac n Cheese 27 35 9 570 330 14
iQ Food Co            
Spicy Salmon 27 79 17 824 559 12.83
Sparta 39 38 25 1718 516 11.28

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