Fast food restaurants aren't often associated with good nutrition but individuals can make healthy choices by following the United States Department of Agriculture, or USDA, dietary guidelines. The best ordering strategy at a fast food restaurant is to order lean proteins, low-fat dairy products, whole grains, fruits and vegetables whenever possible and limit fat, sodium and sugar.
Calories
Eating too many calories can lead to weight gain, obesity and diseases like heart disease, diabetes and cancer, according to the USDA. Many fast foods are high in calories which makes them unhealthy to consume on a regular basis. Consumers can reduce calories by ordering smaller portions, sharing entrees and sides and ordering items that are low in fat and sugar. For instance, a double Quarter Pounder with cheese at McDonald's has 730 calories but a regular cheeseburger only has 310 calories. Ordering regular nachos at Taco Bell instead of the Nachos Bell Grande will save 440 calories.
Fat
High-fat diets cause weight gain because fat is high in calories. A diet high in fat, especially saturated and trans-fats, also increases the risk of heart disease. Fast food items that are high in saturated and trans-fats include deep-fried items, burgers, ice cream, breakfast meats and items made with cheese or mayonnaise. Ordering smaller portions can help decrease the fat content of a meal but filling up on lower-fat items will also help. Examples of low-fat or fat-free items on a fast food menu include grilled chicken sandwiches, veggie burgers, fruit, salads without the dressing and non-fat frozen yogurt.
Sodium
Fast foods can be high in sodium because it is used as a flavoring agent and preservative. Eating too much sodium causes high blood pressure in certain individuals and increases the risk of heart disease. The lowest-sodium items at fast food restaurants are fresh fruits and vegetables. For instance, a roast chicken salad at Arby's only has 418 mg of sodium compared to the regular roast beef sandwich which has 1,030 mg of sodium.
Sugar
Sugary foods such as soda, desserts and sweets are high in calories but have little nutritive value. The USDA recommends saving sugary foods for special occasions. The best way to limit sugar at fast food restaurants is to avoid items such as soda, desserts, breakfast sweets and milkshakes and replace them with low-sugar or sugar-free options. For example, Burger King's medium soda has 79 g of sugar but could be replaced with sugar-free beverages such as water, diet soda, coffee or unsweetened tea. Baskin-Robbins offers sugar-free ice creams that contain 0 g of sugar compared to regular ice cream which contains 30 to 50 g of sugar.
Condiments
Fast food condiments such as mayonnaise, salad dressing and dipping sauces can be high in calories, fat and sodium. For instance, the creamy ranch sauce at McDonalds has 190 calories, 21 g of fat and 300 mg of sodium and the horseradish sauce at Subway has 81 calories, 9 g of fat and 130 mg of sodium. The American Dietetic Association recommends avoiding unhealthy condiments or ordering them on the side to control the amount that is consumed.
Planning
Many fast food restaurants offer nutrition information for their menu items online. Some states also require that nutritional information be visible on menu boards. Consumers should take advantage of all available nutrition information to plan ahead and making nutritious decisions when eating fast food.
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