LANGLEY AIR FORCE BASE, Va. –
We are busy people and do not usually have a lot of time to get a healthy and calorie conservative meal. As a result, we find something close and fast. Here at Langley, Burger King, Taco Bell, Anthony's Pizza, Robin Hood and Churches Chicken are our convenient fast food restaurants.
As you head to lunch, keep in mind young to middle-aged adults should consume about 500-600 calories at each of the three main meals consumed in a day. This may be increased for individuals who are extremely active, tall, body building, or who have trouble gaining weight. This may be lowered for individuals who are short, older, trying to lose weight or have trouble keeping weight off.
Take a close look at common and quick foods you may order on the menu that are outside our 600 calorie or less goal. From Taco Bell, the Volcano Nachos, Volcano burrito and taco salads contain 800-1000 calories each. The burritos and specialty items range between 500-700 each. From Anthony's pizza, the Buffalo wings, cheese sticks and the meatball sliders appetizers range from 800-1400 calories each. The meat pizza has 500 + calories per slice. Burger King has their share of high calorie items as well. The Whopper sandwiches range from 680-1160 calories, while the regular chicken sandwich has 630 calories. And by the way, these choices do not include a drink, fries, salad or other side dish.
When choosing foods that are conservative in calories, yet give you satiety, remember vegetables, protein and carbohydrate. Vegetables are the lowest calorie food, but they are filling and nutritious, so pile them on. We know protein is important for satiety, so make sure you include the leanest you can find. And, let's not forget about the carbohydrates that fuel your brain, muscles and body. Be sure to include high-fiber, whole-grain and natural carbohydrates. Good carbs can be found in high-fiber grains, raw fruits and dairy.
Now, look at foods that are a healthy option and fall within 500-600 caloric range. Robin Hood's 6" sandwiches are generally less than 500 calories with the exception of the Chicken Pizza Sandwich. Ensure you load up on vegetables, go light on the mayonnaise and consider eliminating the cheese for a filling, yet healthy sandwich. Taco Bell has their selection of items that can fit into 600 calories or less as well. Eat three Fresco Crunchy tacos for 500 calories, or combine a Fresco Burrito and a side of beans for a high fiber and filling 530 calories. A cheese or vegetable pizza at Anthony's Pizza with a side salad has about 550 calories. And a Whopper Jr with a side salad and fat free ranch dressing has 550 calories which fulfills your desire for a burger.
So, as lunch draws near and you need to get a quick bite to each, forgo the meal deals and combo plates. Go with a single sandwich, pizza, small burger; add a salad with a small amount of dressing and calorie free beverage and your weight loss goals will remain right on target.