Many people rely on fast food on a busy day because they don't have time to prepare a healthy meal at home. Most fast food is high in trans and saturated fats, salt and calories, reports HelpGuide.org. This means that eating it on a regular basis can lead to health conditions like obesity and heart disease. Many fast food restaurants are adding healthier items to their menus so that diners have the option of a meal lower in fat and calories. Even though this is the case, you should skip fast food as much as possible and compare what you are getting so you can make the best choices.
Step 1
Read the menu carefully. Watch how foods are described because this can clue you in to the ones that are less healthy. Skip items that have been fried, basted, dipped in batter, breaded, creamy or crispy. Instead, opt for foods that are grilled or baked because they are not coated in oil or other cooking fats to prepare them, making them healthier. Comparing what different fast food places offer will help you choose which one has healthier meals to pick from.
Step 2
Choose a couple meals you might order. Using the restaurants nutritional data, which can be found in the restaurant or on their website, look at how much fat, calories and salt are in that meal. This will help you find the one that is the lowest in all three. However, you also want to look for whether the meal contains any other nutrition, such as protein, fiber, calcium or vitamins. Otherwise, it is just empty calories and not nutritious at all.
Step 3
Compare food between several fast food restaurants. If you have decided to splurge on a burger and fries, use the nutrition information from a couple different places to see which one offers healthier versions of these items. For example, a medium order of french fries at McDonald's weighs in at 350 calories and 16 grams of fat, while a medium order at Dairy Queen contains 440 calories and 23 grams of fat. Doing this will provide clues as to which fast food places serve up your favorites for less fat and calories.
Step 4
Make the right choices even in the absence of nutritional information. If the data isn't available, keep in mind a few tips about ordering that allow you to compare nutrition anyway. Smaller portion sizes are lower in fat and calories, so choose a single patty hamburger over a triple one. Burgers heavy on sauces, bacon and cheese should be avoided at all fast food places. Smaller orders of fries or onion rings are a better nutritional choice. Salads with low-fat dressing are low in fat and calories and high in nutrients at any fast food restaurant. Comparing menu options at several places will help you decide which one is better.
Things You'll Need
- Fast food menus and nutritional data
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