KFC is a fried chicken fast food restaurant that offers a variety of meal combinations and has locations across the nation. Eating fast food, however, can derail healthy eating goals because it often contains more fat, salt and calories than you should be consuming in a whole day. With the trend toward more health-conscious food choices, KFC has added some grilled chicken options to its menu.
Calories
You need calories in your diet to be healthy and have energy, but consuming more than you burn means gaining weight. Much of KFC's menu contains high-calorie items, but there are some choices that are lower in calories and can be part of a healthy meal. Choose a Mini Melt with 250 calories over a Crispy Twister with Crispy Strip at 560 calories. Surprisingly, a wing or drumstick at KFC contains less calories than a chicken breast because it is smaller. Remove the skin and breading to further reduce the calorie count. An Original Recipe breast weighs in with 320 calories, while a drumstick only has 120 calories.
Fat
A high-fat diet is linked to an increased risk of heart disease and obesity. If you are on a 2,000-calorie diet, do not exceed 78g of fat per day, recommends MayoClinic.com. At KFC, you will want to avoid a large order of Popcorn Chicken at 35g of fat and the Chicken Pot Pie with 40g. A side of coleslaw has 11g of fat. Choose a Grilled Fillet sandwich without sauce for only 4.5g of fat or a Honey BBQ sandwich with only 3.5g. Have a side of green beans with 0g of fat or mashed potatoes with gravy for 3g of fat.
Sodium
With sodium intake recommendations being 1,500 to 2,300mg per day, according to MayoClinic.com, eating at KFC will quickly get you close to or over the limit if you don't choose your meal carefully. Go for a grilled drumstick with 230mg of sodium over a Spicy Crispy thigh with 1,010mg. Alternatively, choose the Honey BBQ Snacker with 470mg instead of the KFC Famous Bowls with 2,260mg. A side of Potato Wedges adds 740mg of salt to your meal while a side of Three Bean Salad only ups your intake by 170mg.
Recommendations
While eating fast food, KFC included, should not be something you do all the time, it is possible to make healthier selections when you do opt for a KFC lunch or dinner. HelpGuide.org recommends removing the skin and breading from your chicken or having a grilled piece, limiting gravy and sauce on your meal and having a salad or vegetable on the side instead of fries. Having a glass of water or unsweetened iced tea instead of soda will cut calories from your meal as well.
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