Sarah Burkhart Nutrition

I've been investigating fast food a fair bit recently and as a nutritionist it scares me how bad some foods can be. Here are some ways you can make eating out healthier over the festive season:

- If you can get a wholegrain sandwich this would be a good option. Choose one that is filled with lots of salad. Try to get one with lean meat and go easy on the cheese and dressings.

- If you are having a picnic or meal outside, buy a pre cooked chicken, remove the skin and any fat you can see (the breast meat will have less fat). Have this with a bread roll and plenty of salad.

- Go Asian – ask for steamed rice, steamed vegetables and lean meat or seafood. A stir-fry is also a good option – just make sure it contains lots of vegetables and that the meat used is lean.

- If you opt for a pasta meal make sure that it is a pasta with tomato based sauce. Make sure the meal also contains salad or vegetables and that you use cheese in minimal amounts.

- Baked potatoes are another vegetable based meal that would be perfect so long as you don’t add too much cheese, and ask for light sour cream if you have sour cream.

- Mexican food can be a great, flavour filled option. Choose a burrito or enchilada filled with plenty of salad, chicken or lean meat or beans. Avoid sour cream, corn chips and cheesy sauces.

- Salad bars are becoming more popular. Choose a salad that is obviously high in vegetables, but that also contains a little carbohydrate and protein (such as lean chicken, nuts or falafel) so that you are sustained for a longer period of time.

- Another healthy option is to have a kebab. Get as much salad as you can along with falafel, tabbouli or lean meat. Watch out for cheesy, or higher fat sauces.

- Pizza can be an option so long as you are careful about what is on it. Vegetarian pizza will be healthier but also ask for less cheese to be put on it and ask for a plain crust – not stuffed crust.

- Gourmet burgers are available everywhere these days. Choose one that contains a grilled meat patty, and plenty of salads. Avoid ordering the fries on the side.

GOOD LUCK! and remember colour is a good thing - more colour more nutrients!