Fast food is typically synonymous with junk food, fried foods and saturated fat. Fast food restaurants are responding to this image. Most restaurants have made nutrition information available, although there is evidence that it is seldom used. In May 2009, the "American Journal of Clinical Nutrition" published a study of consumer behavior and point of purchase nutrition information. Out of 4311 people observed, only six accessed nutrition information prior to ordering. The availability of nutrition information and the number of restaurants offering healthier meal choices with alternative sides makes it possible to eat healthy even with fast food.
Main Course
Most fast food sandwich, meal and salad options are fried, loaded with sauces and oversized. To make healthier choices, substitute fried for grilled, order without sauce and split large meals with a friend or for another meal. Chik-fil-A offers healthy choices and some surprisingly high-fat choices. The Chargrilled Chicken Sandwich is the healthiest choice, with only 300 calories and 3.5 g of fat. Beware of the Chick-n-Strips with 500 calories and 24 g of fat, and the Chicken Salad Sandwich at 500 calories and 20 g of fat. Removing mayonnaise or ranch sauce from a sandwich reduced calories by 100 to 150 and fat by 5 to 15 g. At Burger King, choose the Whopper at 520 calories, or downsize to the Flame-Broiled Hamburger at 260 calories. Don't be fooled by salads. At Taco Bell, the Chicken Ranch Taco Salad weighs in at 910 calories and 54 g of fat. Their tacos are your best options, with calories ranging from 150 to 260 and fat between 2.5 to 6 g. Subway is a popular healthy choice with 16 sandwiches under 400 calories and low in fat.
Sides
Side dishes can add a surprisingly large amount of fat and calories. At Chik-fil-A, you might believe that ordering cole slaw would be healthier than Waffle Fries but the cole slaw has 150 more calories and twice the fat grams. French fries typically add as much as 500 calories and 25 fat grams in a medium serving. Many restaurants offer fruit or side salads as alternatives to French fries. Beware of salad dressing choices and amounts. Even light dressing options can add 70 calories and 7 g of fat to your meal per 2 tbsp.
Beverages
Water and skim milk are always best choices for beverages. Water is essential for healthy body function and skim milk provides calcium and vitamin D. Diet sodas aren't bad choices, as they contain no calories or added sugar. But they offer no nutritional value either. Regular sodas should be avoided, as they can contribute a whopping 300 calories per large serving and as much as 100 g of added sugar.
