Natick, MA
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Tips & Information - Fast Food Options Throughout the Day

Food Options Throughout Day
Healthy Fast Food

Breakfast: Yogurt or Cottage Cheese w/fruit and/or nuts added, Wheat bread or English Muffin w/ Peanut Butter, Kashi Crunch Cereal, Oatmeal.

Lunch: Peanut Butter and Jelly on Whole Wheat, Salad with meat or 1/4 cup almonds or hard boiled egg, Fantastic Foods Instant Soups, Sandwich with tuna, turkey, chicken, etc.

Supper: Chicken or Fish (any lean source of protein) with a starch and Vegetable, Falafel sandwich or w/cous cous & vegetable, Grilled Chicken Salad w/ 1/2 a Whole Wheat Pita, Tuna Sandwich on whole wheat W/ Fruit and a Vegetable

Quick Tips:

  • Have protein at every meal - Sources of protein: all meat, chicken, fish (including tuna), eggs, yogurt, nuts, tofu, falafel, tempeh.
  • Have 2-3 servings of fruits per day (serving = ½ c. or 4 oz.)
  • Have 3-5 servings of vegetables per day (serving = ½ cup)
  • Have 6-11 servings of breads per day (serving = ½ c. or 80 calories)
  • Limit fat to less than 30% of daily calories (about 60 grams for 1800 calories)
  • Equivalent of 3 glasses of milk (yogurt can substitute) or calcium supplement. Please check with your doctor before taking.
  • Eat frequently throughout the day. Never go more than 6 hours without a meal. Avoid going more than 3 hours without a snack.
  • Drink 72 oz. (9 cups) of water per day
  • Red meat is great to eat once per week provided you have no medical conditions that would recommend otherwise.

Note: The following recommendations are based on a healthy population, people with health concerns should follow the recommendations of their nutritionist. This information is not meant to replace the advice of a registered dietician.

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Pro-Active Fitness® Inc. is a leader in developing and executing Individual and Group Fitness training programs, Sports Specific Training programs and Corporate Fitness and Wellness programs. ProActive Fitness is also proud to offer virtual training to clients via the internet and phone. This service is excellent for those people that would love to have the benefit of a ProActive Fitness personal trainer. We would love for you to be part of the ProActive Fitness family and would cherish the opportunity to help you achieve your health and fitness goals. Serving various towns in the Boston Metro West area including, Wellesley, Weston, Natick, Newton, Needham, Lexington, Wincheste , Carlisle and Bedford, Brookline.
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