Fast food is a convenient, inexpensive option for people on the go, but eating it regularly can lead to a variety of health problems. Most fast food is high in fat, sodium, sugar and calories and low in nutrients. With some advanced planning, you can make better choices. Learn which fast foods to avoid, and get the nutrition information for your favorite restaurants to help guide you to healthy options.
Burger Joints
Instead of a multilayer burger stacked with meat patties and cheese -- such as Burger King's Double Whopper, which packs a whopping 900 calories, 57 g of fat and 980 mg of sodium -- have a regular hamburger without cheese for 260 calories, 10 g of fat and 490 mg of sodium. Skip the medium fries that tally up at 440 calories and 22 g of fat, and order a side garden salad with Ken's Fat Free Ranch dressing for 190 calories and 6 g of fat. A regular soda is loaded with sugar and calories, so order water or skim milk instead. In general, go for grilled chicken sandwiches, garden salads with low-fat or fat-free dressing and egg-on-a-muffin instead of biscuit sandwiches. Limit special sauces, cheeses and mayo.
Pizza Parlors
Steer clear of extra-thick or stuffed crusts, double-cheese and meat-laden pizzas that are loaded with fat and calories. Instead, order a thin-crust pizza topped with plenty of veggies, grilled chicken and half the cheese. One slice of Pizza Hut's Fit 'N Delicious Chicken, Red Onion & Green Pepper pizza totals 180 calories, 4.5 g of fat and 510 mg of sodium. That's a much healthier option than one slice of the restaurant's Meat Lover's pizza, which adds up to 480 calories, 26 g of fat and 1390 mg of sodium. The recommended daily limit of sodium for adults is 1,500 to 2,300 mg, according to MayoClinic.com. Less is advised for those with health conditions such as high blood pressure.
Chicken Chains
Fried chicken and the sides that go with it, such as biscuits, fries and coleslaw, are fat and calorie minefields. A Chick-fil-A Classic Chicken Sandwich has 430 calories and 17 g of fat. The Chargrilled Chicken Sandwich is a better option, with 300 calories and 3.5 g of fat. Avoid fried chicken in favor of grilled chicken. If you must have fried chicken, order a breast and remove the skin and breading. A KFC Original Recipe Chicken Breast, with the breading and skin removed, and a side of green beans is a healthy option, with 190 calories and 4.5 g of fat. Order a side salad with low-fat dressing instead of mashed potatoes and gravy or biscuits, and skip the soda and get water instead.
Healthier Options
Although you can make healthier choices at most fast food restaurants, some places offer better options and more variety. Panera Bread offers a variety of healthy options, including whole-grain breads, vegetable soups and half-sized portions. Au Bon Pain also offers healthy, low-calorie soups, salads and sandwiches made with whole-grain bread. At Jason's Deli, you can build your own sandwich on an organic whole-wheat wrap or order a salad made with organic greens, chicken breast, feta cheese, grapes, walnuts, raisins and pumpkin seeds. The buffet at Chipotle gives you total control of what goes in your taco, salad or burrito.
References
- Helpguide.org: Healthy Fast Food Tips for Making Healthier Fast Food Choices
- Health.com: America's Top 10 Healthiest Fast Food Restaurants
- Chick-fil-A: Nutrition Facts
- Burger King: Menu and Nutrition
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines
- Pizza Hut: Pizza Hut Nutrition
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