Fast food is convenient, and it doesn't always deserve its unhealthy reputation. Though it's true that fast food menus often contain foods that are high in calories and saturated fat, you can also find healthier options at many fast food outlets if you know what to look for. If fast food is part of your busy schedule, familiarizing yourself with healthy fast food nutrition can help you make smarter eating choices.
Identification
Finding nutrition information for fast food is fairly easy since most fast food chains include nutrition information on their websites. You can identify healthy choices by their low saturated fat and overall fat content and by lower calorie counts than unhealthy choices, explains the Cleveland Clinic. Jot down or commit to memory the healthiest choices at your usual fast food haunts so that you can order wisely at the drive-thru.
Significance
Being familiar with fast food nutrition can save you calories and fat, says Jorge Cruise, creator of the Fast-Food Diet, in "Good Housekeeping" magazine. For instance, ordering a regular hamburger at Burger King instead of a fish sandwich means consuming 290 calories instead of 630 calories, a significant difference if you're trying to maintain a healthy diet.
Expert Insight
The Cleveland Clinic offers several tips for ordering healthier fast food. Steer clear of the super-sized section of the menu and opt for regular or kids' menu items to keep your portion size in check, and ask your server to hold the fatty special sauces, mayonnaise, bacon and cheese to cut fat. Choose foods that are broiled, grilled or baked instead of fried when you can, and stick to small portions when you order fried foods. Be wary of salad ingredients that add extra calories and fat, such as bacon, sour cream, croutons, tortilla strips, cheese and creamy dressings.
Considerations
One of the best ways to trim extra calories from your fast food order is to pay attention to what you're drinking, say the editors of "Stealth Health" in "Reader's Digest." Opting for water instead of an extra-large soft drink can save you as much as 420 calories -- nearly the equivalent of an entire fast food meal. And opting for plain coffee instead of fancy coffee concoctions can save you as much as 500 calories, according to Cruise in "Good Housekeeping" magazine.
Warning
Some fast food can be part of a healthy diet or even an effective weight loss plan, but fast food isn't as nutritionally balanced as other meals, warns Cruise. Make a point to balance a fast food meal or snack with extra fruits, vegetables and fiber at your other meals to make up the nutritional difference. The Cleveland Clinic recommends limiting your fast food intake to no more than three times a week to maintain a heart-healthy diet.
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