Fast food has become a staple in the American diet because in addition to being fast, it also is relatively inexpensive and is a quick alternative to home cooking, report researchers at the National Institutes of Health. While many fast food menus have been modified to provide healthier choices, it's still up to consumers to make wise choices.
Diet Plan
Fast food can fit into a healthy diet plan, report doctors at the Mayo Clinic. Side dishes are often the culprits that can spoil a diet. Choosing healthful sides such as a plain baked potato, baked potato chips or a salad can help to foster a balanced diet. Fruit, corn on the cob and yogurt are common items on fast food menus you can eat with a sandwich and keep the calorie and fat count down.
Side Effects
Even when consumers try to make more nutritional choices when eating fast food, they have little control over how it's cooked. Most fast food is fried in oil and butter. Large serving sizes add calories. The NIH reports that people with diabetes, high blood pressure and heart disease should avoid fast food because the food can exacerbate existing conditions and create serious side effects. In addition to having a high fat content that can clog arteries and increase blood pressure, fast food also is high in sodium and sugar, which can drastically alter blood sugar levels and increase heart rates.
Sizes
Doctors at the Palo Alto Medical Foundation report that often it's the temptation to purchase large sizes of fast foods that get consumers in trouble. While the monetary cost may seem small, the cost in fat and calories can be daunting. A regular small McDonald's hamburger has about 280 calories, while a double Quarter-Pounder with cheese packs more than 730 calories. Wendy's small fries have only 280 calories and 14 grams of fat. Biggie-size that order and get 590 calories and 29 grams of fat.
Options
As Americans become more aware of nutrition and weight loss, more fast food chains are offering meal options that are low in fat and calories. For example, McDonald's caesar salad with grilled chicken has only 220 calories with 6 grams of fat without dressing. It also has 30 grams of protein and only 12 grams of carbohydrates. The caesar salad dressing made by Newman's Own has 190 calories, 18 fat grams, 4 grams of carbs and 2 grams of protein. Get a tender roast chicken breast at KFC and consume 169 calories, 4 grams of fat, 1 carb gram and a whopping 31 grams of protein.
Drinks
While many dieters watch the fat and calorie count in the food they order at fast food restaurants, many forget about the high calories and sugar content in drinks. Mayo Clinic doctors report that a typical 32-ounce soda has about 300 calories and a milk shake can add about 800 calories and an entire day's worth of fat. Water, diet sodas, coffee or unsweetened ice tea make for healthier beverage choices.
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