If you're constantly on the run, you may not have time to make a healthy home-cooked meal and sometimes, fast food may be your only option. Instead of throwing in the towel and getting a triple cheeseburger, you can incorporate healthy fast food choices into your diet plan. By making substitutions and eating smaller portions, you can enjoy fast food without ruining your weight-loss or nutrition regimen. Consult your doctor before making changes to your diet plan, particularly if you have health problems.
Step 1
Order grilled chicken instead of fried or breaded foods. Fried and breaded foods are cooked in oil, which will add extra saturated fat and calories to the meal. Instead, opt for grilled chicken, which is significantly lower in calories.
Step 2
Get burgers and sandwiches without the sauce. Instead of slathering special sauce all over your burger, get it plain and add a small amount of ketchup or mustard. Fast food sauces are generally creamy, mayonnaise-based sauces that are high in saturated fat.
Step 3
Drink water instead of soda with your meal, notes HelpGuide.org in the article Healthy Fast Food." Soda packs on excess calories and sugar to your meal, but won't make you feel any fuller.
Step 4
Order a salad with dressing on the side. Dressing may add about 200 calories to your salad, according to MayoClinic.com in the article "Fast Food: 5 Ways to Healthier Meals."
Step 5
Order a smaller portion. Stick with a small sandwich or burger and a side salad instead of a large burger with french fries. Instead of wolfing down your meal, savor each bite so you are still satisfied with a smaller amount of food.
Tips and Warnings
- Eating healthier meals at breakfast and lunch may make you feel better about eating a sensible fast food dinner.
- Many fast food dishes are high in sodium, saturated fat and calories.
Things You'll Need
- Grilled chicken
- Ketchup
- Mustard
- Salad
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