McDonald's is a fast-food chain with thousands of locations across the nation. However, eating fast food on a regular basis results in consuming too much fat, calories and sodium, as much as an entire day's worth or more in one meal, according to HelpGuide.org. But eating at McDonald's doesn't have to hinder your health goals because there are some menu choices that fit well into a healthy and balanced diet.
Calories
Eating too many calories can result in weight gain, but making the right choices when you eat at McDonald's will help you keep your intake at a reasonable amount. Choose a plain hamburger with 250 calories over an Angus Bacon and Cheese with 790 calories. A Grilled Ranch Snack Wrap contains 270 calories, while a Premium Crispy Chicken Club Sandwich contains 630. A small order of fries will add 230 calories, and a large order will up your intake by 500 calories. Choose water over soda to further cut calories.
Fat
According to MayoClinic.com, a diet too high in fat increases your risk of high cholesterol and heart disease, so intake should be limited to 78 g for a 2,000-calorie diet. A six-piece order of Chicken McNuggets has 17 g fat and the five-piece Chicken Select has 40 g. A plain cheeseburger weighs in at 12 g fat, while a Double Quarter Pounder with Cheese sets you back 42 g.
Sodium
Too much salt in your diet can result in high blood pressure, and fast food is typically very high in sodium. Daily intake should be 1,500 to 2,300 mg, reports MayoClinic.com. Choices at McDonald's that are high in sodium include the Angus Deluxe burger, with 1,700 mg, and the Premium Grilled Chicken Ranch BLT Sandwich with 1,440 mg. Better choices that are also lower in fat and calories include the Filet-O-Fish, with 640 mg sodium or the side salad with only 10 mg.
Fiber
Many of the choices at McDonald's will add to your daily fiber intake, but the trick is to choose those that are also low in fat, calories and sodium. Women need 21 to 25 g fiber each day, while men need 30 to 38 g, according to MayoClinic.com. Choose a Premium Southwest Salad with grilled chicken for 6 g fiber or a Snack Size Fruit and Yogurt Salad for 2 g. Both choices will contribute to your fiber needs but won't overload you with unhealthy amounts of fat, salt or calories.
Considerations
When eating at McDonald's, it is important to carefully consider what you order so that you can have a healthy meal. HelpGuide.org recommends skipping multiple-patty burgers, fried chicken, special sauces, mayonnaise and large amounts of cheese. Instead opt for salads with low-fat dressing and grilled chicken.
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