Tips for Eating Fast Food

Burger, fries, milkshake -- it may sound like a dream meal to your taste buds, but to your heart and waistline, not so much. Americans consume an exorbitant amount of fast food, causing major changes to food consumption trends in this country over the last several decades. The U.S. Department of Agriculture reports that eating out not only leads to eating higher-calorie foods, but also eating bigger portions. This double-whammy can have serious repercussions for your health, but you don't have to completely give up eating fast foods. The goal is to practice moderation to limit the negative effects.

Consider the Preparation

When eating at fast food restaurants, you'll have to put forth an effort to make healthful choices. Pay attention to how menu items are prepared, because things aren't always what they seem. For example, you may assume that chicken is healthier than beef, but chicken in fast food restaurants is often breaded and deep-fried. Look for keywords on the menu that signal a more healthful preparation, such as "broiled" or "grilled."

Think Simple

Loaded, super-sized, jumbo, deluxe -- these are menu terms the American Diabetes Association urges diabetics to steer clear of when eating fast food. It's also a good recommendation for anyone who wants to keep his calories under control when at a fast food restaurant. Choose smaller menu options and ask that your food be served plain. Ask for mayonnaise, ketchup, dressings and other sauces to be served on the side. That way you can control the portion -- and the calories -- added to your food. Don't assume salads are always healthy, because they can be loaded with fried chicken, buttery croutons, full-fat cheese and calorie-filled dressings. Always go with a plain salad and add toppings modestly.

Choose Healthier Sides

Fast food restaurants have made an effort to offer more healthful sides on their menus, and you should take advantage of the options. Fries should be an occasional treat -- not a diet staple. They're often coated in sodium and contain harmful trans fats. Keep in mind that it's legal for preparers to label a food as being free of trans fat even if it contains half a gram per serving, according to MayoClinic.com. Choose alternatives such as side salads, small baked potatoes, fruit and yogurt.

Share Your Order

Completely banning your favorite foods from your diet isn't a smart idea, as it may lead to over-indulgence. Occasionally enjoying your favorite fast food meals will help you keep cravings at bay. One way to treat yourself in a healthier way is to share your meal with someone else. Fast food restaurants typically serve portions that go beyond what you need to consume in a single meal, so splitting your order will slash the amount of calories, fat and sodium you're taking in. If you don't have anyone to share with, the American Dietetic Association recommends asking for a to-go container at the beginning of your meal. Immediately put half your meal in the box before you start eating and enjoy it at another time.