Fast food is popular because it offers quick meal options, that are filling and easy to eat on the go. However, many of the meal combinations offered by fast food places are not the lowest in calories, fats or carbohydrates. With society's increasing interest in living and eating healthier, fast food places have developed alternative menus with improved nutritional options. MayoClinic.com explains that eating fast food can fit into a healthy diet plan, but the key is choices in food, preparation method and foregoing the temptations of less savory meal options.
Step 1
Ask for nutrition guides from your favorite fast food places. The next time you dine at a fast food restaurant, request a nutrition guide. Each restaurant has these available for you to take home and read. This guide will help you learn which foods have the most fat and calorie content, so you can make better nutrition choices. Remember that normal daily calorie intake for maintaining weight and health does not exceed 2,000 calories.
Step 2
Order grilled or broiled items. Grilled and broiled foods have lower calorie and fat content than fried items. The Palo Alto Medical Foundation suggests picking grilled items such as chicken, over fried fish, or high calorie and high fat burgers.
Step 3
Go for greens instead of fries. Many fast food places offer a small side salad option to replace french fries with the main entree. Stay aware of salad dressing choices, however, because some dressings are high in calories, notes MayoClinic.com. Ask for fat-free or low-fat dressing. Avoid adding bacon bits, croutons and extra cheese to your salad, which will increase the calories and fat content.
Step 4
Pick healthier side items with your main entree. Some restaurants offer baked side dishes such as potatoes or fruit to complement your entree. Try these healthier options instead of onion rings or spiral fries.
Step 5
Drink lower calorie beverages. Healthier eating involves picking the foods with the most nutritional value and lowest calories. The University of Minnesota Extension Service notes that opting for low fat milk instead of high sugar colas is a better choice for obtaining calcium and vitamins in daily diet. Tea, fruit juice or water are also viable options with more nutritional value. If you must have a soda, try the diet version.
Step 6
Avoid up-sizing your meal. Portion control is important in maintaining healthy weight and decreasing intake of fat. Many fast food places offer up-sizing your meal for a small price. Stick with a modest portion because the more you add, the higher the calories and fat you consume. For instance, up-sizing from a single hamburger to double or triple patties increases your intake to approximately 1,000 calories just for the extra patties, not including the side items and drink. This is over half of your caloric needs for the day, with one food item.
Tips and Warnings
- Occasional indulgence of french fries or a milk-shake will not cause sudden health problems, however, try to limit eating these options so you can establish healthier eating patterns on the go. Try to drink small cola beverages instead of medium or large if you do not opt for healthier drink choices.
- Avoid slathering mayonnaise on your sandwiches as this is high in fat.
Things You'll Need
- Restaurant nutrition guide
Member Comments