Watching your calorie intake while eating at a fast-food restaurant can be tricky. Though fast food is often quick and relatively inexpensive, the American Heart Association says that it is best reserved for an occasional meal. However, if you must dine out at a fast-food establishment, there are some common menu options that you can generally select safely.
Benefits
Many options at fast-food restaurants, such as deep-fried french fries and chicken nuggets, contain quite a bit of artery-clogging fat and are high in calories. However, knowing the low-calorie options at fast-food restaurants can help you keep your calorie intake in check, even on the go. If you eat fast food often, choosing low-calorie items can also help you maintain your weight and overall health, particularly when these foods are paired with frequent exercise and a generally heart-healthy diet.
Lean Choices
Look for lean choices on the fast-food restaurant's menu. Grilled chicken breast sandwiches, entree salads and deli sandwiches on whole-grain bread can all be low-calorie items. If needed, adjust the toppings and ingredients in the dishes to reduce the calories. For example, if you order a grilled chicken sandwich, get it without mayonnaise or cheese and discard half of the bun. Ask for no cheese on your entree salad, and opt for a low-calorie dressing. Leave the cheese and bacon off of deli sandwiches in favor of piled-up veggies.
Sides
Susan McQuillan, author of "Low-Calorie Dieting for Dummies," says that if you're looking for low-calorie foods at fast-food joints, check out the sides menu. Small green salads, plain baked potatoes and broth-based soups are often listed there. These side items tend to contain few calories, are packed with vitamins and nutrients, and can be a filling way to round out your meal.
Portion Size
Portion size is a big reason that so many fast-food meals are high in calories. McQuillan suggests that you adjust your expectations in this area. For example, if you want a hamburger, get the thin, single-patty version with no cheese or creamy sauces. Stick to a small order of french fries or chicken nuggets, as opposed to the huge servings that are included in most value meals. One of the easiest ways to limit your portion size is to order a meal from the children's menu. If it isn't enough food, supplement the meal with a small green salad or cup of broth-based soup.
Considerations
Keep in mind that not all fast-food restaurants are alike. For example, while one chain's plain hamburger may have only 150 calories, another's might contain 300 calories or more. The best way to make sure your fast-food dining choices fit neatly into your diet is to request a nutritional information booklet at the counter or look up the calorie amounts in specific items on the restaurant's website.
References
- "American Heart Association Low-Calorie Cookbook"; American Heart Association; 2004
- "Low-Calorie Dieting for Dummies"; Susan McQuillan; 2005
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