Stop, Drop & Swap!

If you feel that cooking healthy takes too much time, costs too much money, or just doesn’t taste that good then sadly, you’ve been misinformed.  While you are waiting in line at the drive-through window or at the restaurant table you could have easily whipped up a recipe.  You could have taken pride in creating something that provided more nutrition, cost you less down the road (pay now or pay your doctor later), and most likely left you with leftovers so you are all set tomorrow!  It’s all a matter of refocusing your current thinking about healthy food.

When you’re in a rush, that dollar menu seems like a good value; however, as we all know, you get what you pay for.  So, yes – you get A LOT for $1 when you get a McChicken®, but when I say a lot, I mean a lot of extra junk.  After looking at the ingredients below, you couldn’t PAY me $1,000 worth of McChickens® to eat one.

McChicken® ingredients: McChicken® Patty, Regular Bun, Mayonnaise Dressing, Lettuce


Let’s Remember…

McChicken® Patty: Chicken, water, salt, sodium phosphates. Battered and breaded with: bleached wheat flour, water, wheat flour, food starch-modified, salt, spices, wheat gluten, paprika, dextrose, yeast, garlic powder, partially hydrogenated soybean oil and cottonseed oil with mono -and diglycerides, leavening (sodium acid pyrophosphate, baking soda, ammonium bicarbonate, monocalcium phosphate), natural flavor (plant source) with extractives of paprika. Prepared in vegetable oil (Canola oil, corn oil, soybean oil, hydrogenated soybean oil with TBHQ and citric acid added to preserve freshness). Dimethylpolysiloxane added as an antifoaming agent.

… mmmm foaming agent.  I’m not loving it.

Regular bun: Enriched flour (bleached wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, whole wheat flour, high fructose corn syrup, honey, wheat gluten, contains 2% or less of the following: yeast, soybean oil, maltodextrin (dietary fiber), salt, calcium sulfate, dough conditioners (wheat flour, datem, ascorbic acid, azodicarbonamide, sodium stearoyl lactylate, mono and diglycerides, enzymes, calcium peroxide), ammonium sulfate, natural flavor (botanical source), calcium propionate (preservative), vitamin D3, rolled wheat (topping).

Mayonnaise Dressing: Water, soybean oil, distilled vinegar, maltodextrin, food starch-modified, enzyme modified egg yolk, salt, sugar, xanthan gum, mustard flour, potassium sorbate (preservative), lemon juice concentrate, polysorbate 80, natural flavor (animal source), calcium disodium EDTA to protect flavor, beta carotene (color).

*McChicken information available HERE.

When there are this many ingredients in each item that you cannot even pronounce, it is a pretty good indication that you should not eat it.  Always, always, always be conscience of what you are putting in your body!

The point here is to take a step back and use that big ol’ brain of yours a little.  You don’t need to understand much about nutrition to realize that whole, real foods make a better choice than a list of additives any day.  Even if the food tastes delicious and is fast and cheap, it will slow you down in the long run when it comes to your health and fitness goals.

There is hope!  Taking control over what you put in your body starts in the kitchen.  It doesn’t have to be difficult, boring, or costly.  Here are a few swaps that will help you rock your kitchen in no time!  We will begin with “Morning Swaps,” and over the next few posts, you will learn more about lunch, dinner, and snack food swaps!


Morning Options:

Instead of:


Coffee creamer Coconut oil, coconut milk, easy creamer recipe
Latte Pumpkin spice latte
Granola/cereal Mixture of chopped nuts, dried fruit, fresh fruit, cinnamon, coconut milk
Pancakes Banana bread pancakes
Egg McMuffin® Egg muffins or a poached egg over a slider
Muffins Home-made bars or muffins
Highly–sugared smoothie recipe Blueberry coconut milk smoothie
Corned beef and hash Root vegetable hash & poached egg
Berries and cream Berries + coconut whipped cream
Standard factory processed bacon/sausage Pastured, high quality bacon/sausage

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Written by

Stephanie Greunke

1 Comments to “Stop, Drop & Swap!”

  1. Riley says:

    Great blog here! I also enjoyed the topic!

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