All foods can be part of a healthy diet when they fit into a nutritious lifestyle designed around variety, moderation, sensible portions and balancing food with physical activity. Follow federal guidelines when ordering at fast food restaurants. Choose lean proteins, low-fat dairy products, fruits, vegetables and whole grains and limit fat, sodium and added sugar.
Calories
Many fast food options are high in calories and consuming excess calories can lead to weight gain, obesity and chronic diseases according to the United States Department of Agriculture. High-calorie foods or meals are OK once in a while but should be balanced with lower-calorie items and regular physical activity. Cut calories by sharing entrees, reducing portion sizes by avoiding value or combo meals, passing on dessert and ordering items that are grilled or baked instead of deep fried. For example, a Whopper at Burger King has 680 calories while the Whopper Jr. only has 420. Order regular sized fries instead of a large size at Hardee's to save 100 calories and get a grilled chicken sandwich instead of fried chicken fillet sandwich to save 130 calories.
Fat
Fat is high in calories and the USDA says too much increases the risk of heart disease. Reduce fat by decreasing portion sizes and avoiding fried foods and high fat dairy products, desserts and condiments. Instead of ordering the peanut butter cup polar swirl at Arby's, order the nonfat vanilla shake which has 22g less fat. Filling up on fat free fruits and vegetables also decreases the fat content of a meal. Order fat free apple dippers or a side salad to accompany a meal at McDonald's instead of a medium order of fries, which has 16g of fat.
Sodium
Sodium is an essential mineral but too much causes high blood pressure in certain individuals. Order unsalted fries at Burger King to reduce sodium by 150mg. Be aware that condiments like dipping sauces and salad dressings are often high in sodium. The Spicy Buffalo and Creamy Ranch sauces at McDonald's have 910mg and 300mg of sodium respectively.
Added Sugar
Sugar adds calories but does not have essential nutrients. Eating too much sugar causes tooth decay and is unhealthy for diabetics and pre-diabetics. Limit regular soda, desserts and breakfast sweets at fast food restaurants. The deluxe cinnamon roll at McDonald's has 36g of sugar and a 12 oz. McFlurry with M & Ms has 85g of sugar. A medium soda at Burger King has 79g of sugar. Better choices are sugar-free drinks like water, diet soda and unsweetened coffee and tea. Satisfy sweet tooth cravings at Diary Queen with a no-sugar-added vanilla orange bar which only has 2g of sugar.
Condiments
Fast food condiments like mayonnaise, cheese, salad dressings and dipping sauces add calories, fat and sodium to items. Ask for condiments on the side or forgo them altogether to improve the nutrition of a meal. Compare a plain baked potato at Wendy's which has 310 calories, 0g of fat and 25mg of sodium to the cheese potato which has 570 calories, 23g of fat and 640mg of sodium. Ordering low fat balsamic vinaigrette at McDonald's instead of ranch dressing reduces calories by 130 and fat by 12g.
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