Here’s the short list. (You might be surprised, but McDonald’s actually made it on this list. Not for the greasy french fries, though…)

• Panera Bread – Over 1,230 locations nationwide (and in Canada)
• Jason’s Deli – 206 locations in the West, Midwest, Mid-Atlantic, South
• Au Bon Pain – 280 locations nationwide
• Noodles and Company – 204 locations in West, Midwest, South
• Corner Bakery Cafe – 111 locations in West, Midwest, Mid-Atlantic, South
• Chipotle – 800+ locations nationwide
• Atlanta Bread – 106 locations in 24 states (Southeast, West, and North)
• McDonald’s – 14,000 locations nationwide
• Einstein Bros. Bagels - 649 locations nationwide
• Taco Del Mar – 270 locations in 22 states

With any fast food choices you make, you want to see if you can find the healthiest items on the menu. This isn’t always easy, but these days (in 2011) more and more fast food chains are offering healthy choices. A chain that didn’t make the list, but should (in our opinion) is Subway. They have a great selection of low fat and healthy subs. They even have guacamole this summer!

The next time you are out and about and decide to stop at a fast food joint, take the time to study the menu and see if you can’t come up with at least a few healthy choices – even if you splurge and get that milkshake or those yummy french fries (aka Freedom Fries.) In 2011, there are many great, healthy choices you can make when it comes to fast food.

If you have a favorite fast food restaurant suggestion or tip, we would love to hear from you! Leave a comment below and let us know what you think Health.com should have added to their list. With so many healthy fast food choices available these days, it’s easier than ever to get something that’s convenient but still good for you.

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Having  healthy fast food breakfast choices isn’t an illusion anymore! Think about it, you will find some fast foods that may fulfill your everyday nutrition requirements, but are they the healthiest way to feed your body?

Finding the best fast food breakfast choices that are healthy means discovering quick to prepare foods which are high in fibers and proteins and contain less saturated fats, sugar and salts than most breakfast items you get at fast food places.

If you would like to avoid getting stuck with the McDonald’s Deluxe Breakfast which will set you back over 1200 calories or more, you should discover some healthy quick food breakfast alternatives. As opposed to going for the combo meal, make an assorted order, and order extra only when you’re really hungry.  While breakfast is an important meal, you don’t want to go overboard with food that isn’t going to be very nutritional.

Pick a whole-wheat or whole-grain bagel and top it with 1 slice of reduced-fat cheese, romaine lettuce, tomato slices, a sliced hard-boiled egg as well as a dash of salt and pepper and you have got your self a healthy, quick fast food breakfast alternative filled with nutrients and entire grains. Some people, like my brother, just aren’t going to give up fast food completely, which is a shame. For them, you need to have other alternatives that are easy to make and taste great.

Your beverage needs to be water or juice or milk. Take water in a vessel and keep it on a medium flame for heating. Smoothies could be pretty healthy and extremely filling – but avoid those made with ice cream, whole milk or cream, nuts or peanut butter.

FIT TIP: Don’t be fooled by the biscuits! While they may seem a healthy choice, the high carbs in addition to the sausage, cheese and eggs may not be the best for your stomach or your overall health if you eat too many of them.

These suggestions should assist you a whole lot in regularly eating healthy breakfast foods. Stay away from fast food that’s high on fat, sugar and salt. This is certainly hard to do, but many places are offering healthier alternatives these days. Subway is also serving breakfast now, which can sometimes give you healthier options when you’re on the go.

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The CopyCat Cookbooks: Fast Food Recipes

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To help you choose the best foods for your next kids party, we are going to take a look at some of the things you need to consider. From taking ideas from the food pyramid (simple) to baking cakes that are healthier (sometimes not so simple), we have something for everyone looking to make sure they have the absolute best kids party foods.

Finger Foods for Kids from the Food Pyramid

While their nutritional needs are slightly different because they are growing, the same basic food pyramid is a good idea for children. That said, when you’re planning a party, sticking to one of the basic food groups might not go over well. You could use fruits or vegetables as the main party food to keep it healthy.

Depending on how you serve them, you might be surprised on how much the children actually enjoy them. They still know they’re going to get cake, so adding in some fruits and veggies for them is a smart idea! You will find that there are some children who enjoy carrot sticks, celery, and similar vegetables,  but not all of them do. Making sure there are fun and yummy dips can make it easier to get the kids to eat the vegetables.

Themed Birthday Cakes

Themed birthday cakes are an easy way to have a little fun with a birthday party without spending a lot of extra money. If your entire party has a theme, it should be easy to get a cake that fits the theme easily. Whether it is a Scooby Do cake or a Dora cake or something that is special to your child, there are many easy ways to get a great themed cake. And remember, if you are serving other healthy foods, it’s okay to splurge a little on extra delicious cake and ice-cream. (Don’t forget ice cream cakes – they’re the best of both worlds!)

Best Healthy Birthday Party Foods

If you are still wanting some concrete ideas on what to serve at your next kids party, here is a quick list of ideas to get  you moving in the right direction.

• 

  Carrot Sticks and Broccoli - Depending on the theme of your party, you should be able to work these in somehow.

• Cherry Tomatoes - These are a great, simple and fun food for kids. If you hollow them out, you can even fill them with cream cheese or another special treat to make them even better.
• Cucumbers - These are simple to prepare in various ways, but kids love them. The fact that they are healthy somehow slips under their radar.

There are tons of other ideas, but the thing you need to remember is that you want to keep it as healthy as possible, but still make it fun for the kids to eat. Sometimes even giving a healthy food a strange name or history can get children to want to eat it – this is especially true for little boys!

Other Kids Birthday Party Food Ideas

Here are some other tips that will help you have the absolute best birthday party for kids – at least when it comes to the food!

• Simple Foods - The simpler the food, the more kids are going to enjoy it. This may be tricky when trying to stick with healthy choices, but if you keep it simple, there’s a better chance the kids are going to enjoy it. Even if you don’t go with a healthy food – like pizza – keeping it simple with just cheese or one topping, you’re going to please more of the kids at the party.
• Colors are Good - If you can find bright and colorful fruits and vegetables, they are going to be more desirable than, say, leafy green spinach. (Besides, who wants spinach at a birthday party?) The way you mix the foods together and present them are also important considerations that you should make. Just don’t over think it too much!
• Sandwiches – These are simple and it is easy to please a lot of kids. Whether it is bologna or other deli meats (not the most healthy choice, by the way) or a simple peanut butter and jelly sandwich, this is a good way to keep a lot of kids happy longer. If you want to make them even more fun, use cookie cutters to cut them into shapes. This can help you make sure they go along with any theme you have for the party.

More Finger Food Recipes for Kids Parties?

Healthy food for kids is important for many reasons. You may also consider looking into specific finger food recipes if you want more information. Leave a comment below if you would like to see some specific recipes for finger foods for kids in future Health Courage articles. Always remember, we are here to help you live a healthier lifestyle!

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• Avoid Fast Food - While a burger, fries and a “diet Coke” may seem convenient and healthy, fast food goes a long way in causing you to gain weight.
• Drink More Water - Even if it’s free water that you filter yourself, drinking more water is important. Avoid the temptation to drink soda or coffee all day and night. Make sure you get at least eight glasses a day.
• The Right Time - You should eat more in the morning (when you need the energy) and less late at night when you’re up studying and are about to fall asleep. This is a hard habit to break, but it can go a long way in helping you stay healthy in college.
• Make the Time - This is probably the best tip to make sure you eat healthy while you’re in college. If you take the time to make your health a priority, you’re going to have a better chance at avoiding the “Freshman 15″ – the alleged number of pounds most college kids put on while in school.

If you have any other tips for college kids eating healthier, leave a comment below. We’d love to hear from you about the best ways to eat healthy in college. Thanks!

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If your job interview is in the morning, a well-balanced breakfast will help give you the burst of energy required. Instead of a hearty and dense meal, opt for a more nutritious focus. Digesting a hearty requires more energy from your body which will leave less energy for you to function at full capacity. You don’t want to be drowsy and yawning during your interview! The best approach would be to have whole grains, fruits, 100% fruit juices, etc. Some complete meal options include:

• Granola/cereal, yogurt and an apple
• Scrambled eggs, toast and orange juice
• Whole grain bagel with low-fat cream cheese with orange juice
• Peanut butter and banana on an English muffin.

If your job interview is after lunch, have one of the above mentioned or similar style breakfast meals and for lunch create a meal combining a few of the following foods that promote active brain functioning:

• Fruits (grapefruit, apples, cherries, oranges, and grapes)
• Vegetables and legumes (soybeans, kidney beans, chick peas, and lentils)
• Dairy products (milk and yogurt)
• White meat poultry
• Eggs
• Beans
• Grains
• Fish for omega fatty acids which, just like protein, helps with neurotransmitters

Eating the right foods before a job interview could have a serious impact on your performance at the interview. Take your time in choosing and preparing meals the day of your interview to ensure that you eat foods that provide maximum brain power.

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The first place to start is with your diet. A healthy and well-balanced diet will provide your body with the nutrients it needs to get through each day. If your body is energized with the right nutrients then each body system will be able to function properly, that includes your immune system. With the fast-paced life that has come to be synonymous with daily life in American society, many Americans have resorted to eating on the go. This entails more fast-food bad-choice meals which leads to a deficit in the right nutrients your body needs. What results is an individual who is depriving their immune system of what it needs to work. Thus, we end up with taking more “sick days” than what is truly needed.

For more information on how to achieve a well-balanced diet, visit MyPyramid.gov. Some quick items to take note of is that foods with a high Vitamin C content can help reduce the amount of time that you are sick versus actually preventing sickness. This is not meant to completely put down foods with Vitamin C, however, it is important to note that it does not directly prevent illness, rather just lowers the number of days you are sick. A good balance of fruits and veggies, in particular, can help prevent the common flu or cold.

Another way you can combat illness is hitting the problem right at the source, the fast-paced life. Sometimes as Americans, we need to realize that life cannot just be about always being on the run. Part of getting sick is a result of always being stressed and exhausted. Having your body in overdrive for too long will eventually wear your down and cause your immune system to also not function to its maximum capacity. Take time to relax at work, at home, even in the car.

At work you can take a quick 5 minute break to do some breathing exercises that relax the mind and open your blood vessels increasing blood flow throughout the body, or do some yoga exercises. At home, even with the kids always needing you or your partner needing dinner, you can always take a few minutes to yourself. Maybe add a few minutes to your shower and bath and just clear your head, or take a book into your room and close the door to block out the house noise. Anything that will give you time to clear your head and just think of nothing will seriously help loosen the mind, body, and soul. Finally, in the car you can practice breathing exercises, either on your own or on a tape, or can listen to your favorite music that will put you in a good mood for the ride.

The last tidbit of advice that can be offered on the subject of preventing sickness is getting a good night’s rest. During sleep is the only time your body had the chance to recover from the day’s work. As mentioned before, it is no secret that American life tends to be fast-paced. With this, it is common for people to cut down their sleeping hours to get more working hours in each day. This can be extremely detrimental to your health and should never be an option for wanting to accomplish more in your day. It is recommended that adults get between 7 and 9 hours of sleep each night. This will give your body enough time to recuperate and will help you feel more energized the following day, which can also translate into being able to get more work done.

It might seem like there is not a lot to be done to prevent getting sick. However, by taking care of these few points you can avoid getting extremely sick and possibly missing out on work, school, and other obligations that you have. Taking good care of your body with food, relaxation, and sleep, can help prevent many short and long term illnesses.

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Does this mean that you should not enjoy the comfort of delicious home cooked dishes over the holidays? Of course not! Feel free to enjoy savory food. However, it is always important to be healthy when eating, even if it is during the holidays. Follow the tips listed below for a healthy way to eat during the 2011 holiday season.

1. Forget about being on a special diet. If you begin to change your daily diet prior to the start of the holiday season, it would be best to completely forget about being on a diet. If you are not completely committed to a diet, being around holiday food may increase binging on foods you have reduced/eliminated from diet, which would cause extreme weight gain.
2. Do not accept or chose to eat high calorie foods, including fried foods, processed meats, cream-based soups, and desserts. There are different options when avoiding these foods. First, you can choose to eat low calories food items. The second option would be to pack and bring your own light meals so that you can still enjoy holiday parties without the added calories.
3. Go lean! No, this doesn’t mean to lose weight prior to the holiday season. It means to choose lean meat when deciding exactly what kind to choose. Typically turkey is consumed during the holidays. This specific poultry is the leanest kind of them all, and is a much better option than pork or any other forms of meat. What is also important to note is the preparation; specifically for turkey you want to boil it, stewing or bacon.
4. Parties are the hardest to have self-control given the high amount of peer pressure there is to eat all the different dishes, regardless of how healthy they are. Two tricks to fighting this are to snack before heading out to those office or holiday parties and to specifically nibble on fiber (vegetables) which will fill you up. This way, you can try different types of foods at parties without over eating!

These are just a few of the tips that will help you on your way to healthily enjoying the great flavors of the holiday season. Remember, everything is okay in moderation! So don’t feel that you have to limit yourself and completely not eat certain things over the holiday season. This could actually back fire and lead to a stronger craving which you may not be able to control. If the craving takes over, it might cause you to eat more of a certain item(s) than you really can handle. The best thing is to take it slow, think about what and how much you’re eating, and follow the simple tips listed. Enjoy your holiday season!

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Good sources of energy include protein sources, B vitamins, and iron, raise the delivery of oxygen throughout the body, which provides a great feeling to your muscles! Other energy-providing foods include those that aid in metabolism, specifically dietary fiber.

Primarily, it’s good to focus on low-glycemic foods high in complex carbs and low in fats so that the energy is released slowly. Below is a list of foods that provide your body with nutrients and energy and a little bit about each to help increase understanding of why they are so good for you:

• Milk and milk products: - Milk specifically offers a low fat alternative to getting protein, B vitamins, and iron. In addition, milk products (yogurt and cheese) offer a great amount of Vitamin A and D.
• Whole grains: Due to the fact that they are high in fiber, it slows the breakdown and absorption of complex carbohydrates, which means that energy, will be maintained for longer. Another benefit is that whole grains contain antioxidants, similar to those found in fruits and vegetables that help eliminate free radicals. Examples of whole grain foods include oatmeal, whole grain breads, pastas (high in carbs but low in calories and fat!), and rice.
• Bananas: Everyone knows that bananas contain potassium. Potassium helps with muscle contraction. The easier it is for your muscle to work, the more energy you will have, and the more you will want to work! It is a low-calorie food that also fills you up quickly!
• Meats and Fish: Most people don’t think of meat as a way to supply energy to your body. However, lean meats can provide plenty of protein for fresh energy through essential amino acids, iron, and B vitamins. Seafood also provides plenty of iron that helps circulate oxygen to red blood cells and thus give you a great sense of energy. Clams are especially high in iron.
• Legumes: Soybeans, peas, lentils, and dry beans provide iron and B vitamins for optimal energy.
• Green Vegetables: Often left out of a diet because of its color, kale, spinach, collard greens, and broccoli all deliver good nutrition to provide great amounts of energy to your body including protein, iron, B vitamins, calcium, magnesium, potassium, dietary fiber, and vitamins A, C, and E for a low-calorie energy source.

There are many foods that provide great energy for your body. It’s much easier to get fast food when you’re on the go or to pick something out of a vending machine. Sweets and sugar are also often considered more enjoyable. Eating right and physical activity are crucial to taking care of your body.

By choosing the right foods, as listed above, you will have more energy and a greater desire to make the right choices when it comes to staying physically active.

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Breakfast gets your metabolism revved up early on so that it can continue to be active throughout the day. It also provides your mind with energy to focus on either classes or studying. While waiting in a line at the nearest cafeteria for breakfast may take more time from your day than you can afford, having a bagel, yogurt, piece of fruit, or some juice is quick easy, and are all things that can easily be stored in your college dorm.

Late night studying is popular with college students. With late night studying comes late night cravings. This leads to unhealthy snack options bought more often than not from a vending machine. To avoid making these bad choices, it would be wiser to pack healthy snack options to take with you so when that late night hunger bug strikes you are ready to beat it with healthy options. These include whole grain crackers, fruits, light calories snack packs, juice, etc.

Eating fast food is an inevitable event for college students. However, if eating fast food chose the best options available. Chose pizza with half the cheese on it, a one-portion sized sandwich, or green salad with reduced calorie dressing. Limit intake of high fat foods, including french fries, fried chicken, or fish sandwiches. Another option is to order what you want, but do not eat all of it.

Regardless of how hard it is to admit, no one serves food at an acceptable portion. Thus, if you get a sandwich from a local campus shop, split it with a friend or save half for later. This will lower the calories taken in at one time and not stretch out your stomach, which could learn to expect more than what the body actually needs.

It comes down to the fact that eating healthy in college isn’t easy. Parents are no longer there to serve you breakfast, pack your lunch, or serve you a healthy dinner. It is up to each college student to make the right choices on their own.

By following the advice listed above-eating breakfast, having healthy snack options ready to eat if you get hungry, and avoiding the worst fast food choices-you can try and achieve a healthier lifestyle at college than most are able to accomplish.

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