Since the early 1970s, the number of adults classified as overweight or obese rose from one-half to two-thirds of the population, according to the National Bureau of Economic Research. Over this same period, the number of fast food restaurants more than doubled, leaving many to wonder if there is a correlation. While it is difficult to establish a causal link between fast food and obesity, there is no denying that many fast food menu items have more calories, fat and sodium than the average person needs. But there are healthy fast food options. Being smart about what you order can result in substantial savings in calories, fat and sodium.
Burgers
While a "quad" stacker with cheese and bacon certainly is not a good choice, some burgers can be a healthy choice. When you're in the mood for a burger, stick to one patty, no cheese, no mayonnaise, no bacon, and no "special sauce." The small hamburger at McDonald's has only 250 calories, 9 g of fat, and 520 mg of sodium and at Wendy's you can order a junior hamburger for only 230 calories, 8 g of fat, and 480 mg of sodium.
Chicken
Nearly every fast food restaurant has a chicken sandwich on the menu. Avoid fried and breaded chicken in favor of grilled. Avoid mayonnaise and add some pizazz with barbecue sauce or honey mustard. Many fast food restaurants now offer "snack" chicken wraps. These typically fall under the 300-calorie mark, making them ideal for a meal when paired with a healthy side.
Pizza
Cheese, meat and other fatty toppings aside, the biggest problem with pizza is the crust. Even a vegetable pizza is going to pack a calorie wallop if ordered on a thick, pan-style crust. You can save 50 calories per slice when you order the thin crust instead of the pan crust at Pizza Hut. It's the same calorie savings at Domino's if you order the thin crust rather than the deep dish crust.
Mexican
Mexican fast food has expanded beyond Taco Bell in the past few years. Chains like Chipotle Grill and Qdoba are popping up across the country. Like pizza, the secret to cutting calories at Mexican fast food restaurants is all about the breading. At Chipotle and Qdoba, the tortilla is about 300 calories, which equals big savings if you order a bowl or "naked burrito." At Taco Bell, avoid the gorditas and chalupas in favor of the tacos. The chicken soft taco has only 180 calories, 6 g of fat, and 460 mg of sodium.
Sides
French fries are not a healthy choice, but substituting a small serving instead of a medium or large can satisfy a craving and equal substantial savings in calories, fat and sodium. Fast food restaurants often offer healthier vegetable side dishes and side salads, such as Wendy's baked potato, KFC's green beans, Taco Bell's pintos and cheese, and McDonald's fruit and walnut salad.
Tips
Most fast food restaurants offer nutrition information on their websites, so you can look before you go. Also, many keep nutrition information pamphlets or posters at the restaurant.
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