Fast food is a convenient option when you are in a hurry to get a meal on the table, but it isn't always the healthiest way to go. Much of the menu at fast food restaurants is too high in fat, calories and salt, and eating this way on a regular basis increases your risk of heart disease, diabetes and obesity. Eating fast food in moderation and choosing the best items is the key to enjoying it guilt-free.
Choose Grilled Chicken
A grilled chicken sandwich is often a much better choice than a burger or fried chicken sandwich. It is lower in fat and calories and makes a good protein base for a fast food meal. For example, the Chicken McGrill at McDonald's contains 400 calories and 16g of fat, while a Double Quarter Pounder with Cheese weighs in at 730 calories and 40g of fat. A grilled chicken sandwich at Wendy's has 300 calories and 8g of fat, but a Bacon Classic Hamburger has 580 calories and 31g of fat. Limiting or skipping the mayonnaise or sauce on your chicken sandwich further cuts fat and calories, while ordering extra vegetable toppings increases nutrient intake.
Pick the Right Side Dish
Most fast food meals come with a heap of french fries, which are high in fat, calories and salt and don't contribute much nutrition to a fast food meal. Many fast food restaurants offer a few choices as alternatives for fries, and, by having one of them, you are making your meal healthier. Consider that a medium order of fries at Wendy's contains 390 calories and 19g of fat, while a plain baked potato has 310 calories, but 0g of fat. Just remember not to smother it in butter, cheese and sour cream or you significantly increase fat and calories. At Boston Market, choose a side of fruit salad with 70 calories and 1g of fat instead of macaroni and cheese with 280 calories and 11g of fat. Side salads are also a good choice as long as you choose low-fat dressing and use it sparingly.
Consider Your Beverage
A typical meal at fast food places includes a soft drink. However, this adds unnecessary calories to your meal and offers no nutrients. Unsweetened iced tea and water are both fat-free and calorie-free and are available at most fast food restaurants. Other drinks to avoid include slushees, shakes, fruit punch and lemonade, which are all high in calories and sugar. For example, a Just Peachy Smoothie at Baskin Robbins contains 220 calories and 1g of fat, and a medium chocolate shake at Dairy Queen weighs in at 770 calories and 20g of fat.
Salads
You may think that ordering a salad at a fast food restaurant is healthy, but many are prepared with high fat toppings and dressings that negate the nutrition they offer. For example, a Chicken Caesar Salad at Boston Market contains 650 calories and 45g of fat, but a similar salad at Wendy's only has 260 calories and 9g of fat. The salads at Subway are generally a good choice because you can load up on vegetables and they offer several low-fat dressings. If you are going to have a salad, choose one that is predominantly vegetables and is topped with grilled chicken, low-fat cheese and low-fat dressing.
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