If you’re busy and on a budget, you’re probably no stranger to fast food. But while frequent trips through the drive-through lanes may be both convenient and affordable, they often translate into extra pounds as well.

Thanks to the work of NIU student Sandra Meister, fast food lovers can now enjoy their favorite restaurants without compromising their waistlines.

Meister, a graduate student in nutrition and dietetics, analyzed the menus of 19 local restaurants in an effort to find the healthy selections. Her 16-page report lists the best options from each with occasional tips on how to eat even smarter.*

Meister’s informal research stems from a project last year to analyze the diets of NIU athletes, who often use Huskie Bucks for their meals. She obtained menus and, if available, nutritional guides from restaurants that accept Huskie Bucks, then dug through them for the choices that make the best dietary sense.

“You have to be educated,” says Judith Lukaszuk, a professor in the School of Family, Consumer and Nutrition Sciences who supervised Meister’s research. “Some people think they’re doing really well by getting a salad, for instance, but then they load it up with crumbled bleu cheese and then dressing. They would’ve been better off getting a sandwich.”

Clete McLeod, an NIU assistant coach in strength and conditioning, has shared Meister’s information with student athletes. “At this level, eating well is their job,” McLeod says. “It’s as important as any other part of their training. They really need to treat their bodies like the job it is.”

Wise words for athletes and non-athletes alike.

* Some items in the document, such as smoothies, milk shakes, pasta and pizza are included because the project was originally developed for use by athletes who need carbohydrates to fuel their activity. The general population must know that all foods should be eaten in moderation and within caloric needs, Meister says.

- Mark McGowan, NIU Public Affairs
- Photo by Scott Walstrom, NIU Media Services

Fast Food Cheat Sheet

Meister offers several good decisions at McDonald’s. Among them:

• Hamburger
• Premium Grilled Chicken Classic Sandwich
• Grilled “Snack Wrap” with ranch or honey mustard dressing on the side
• Asian or Caesar salads with grilled chicken; dressing on the side
• Side salad
• Snack-size fruit and walnut salad

More healthy picks:

• KFC: chicken breast without skin or breading
• Long John Silver’s: baked cod
• Pizza toppings: chicken, green peppers, ham, jalapeños, mushrooms, pineapples, red onions, tomatoes
• Veggies
• Black beans and pinto beans