To eat a heart-healthy diet, you should consume less fat, saturated fat, cholesterol and sodium, while increasing the amount of whole grains and low-fat protein sources in your diet. Eating a heart-healthy diet, however, doesn't mean you can never indulge in a fast-food treat or take advantage of some fast-food restaurants' convenient and healthier options. Eating fast food on a heart-healthy diet requires planning and paying attention to the nutritional content of various fast food items.
Step 1
Research nutritional facts from various fast-ood restaurants. You can usually find these at the restaurant's website.
Step 2
Order your food without condiments or dressings. Get low-fat condiments on the side, such as mustard or reduced-fat salad dressing, and add them to your food yourself. This way, you can control how much additional fat is added to your food.
Step 3
Skip fatty additions to salads and sandwiches, such as cheese and bacon. If you can, add low-fat garnishes to your sandwich, like lettuce, tomato, onion and pickles.
Step 4
Avoid fried foods, such as french fries or chicken strips. Eat at fast-food restaurants that offer alternatives to fries in their meals, such as a side salad or baked potato, or skip the sides entirely. Try a grilled-chicken sandwich instead of a fried one.
Step 5
Limit portion sizes. Order a single burger or a burger off the children's menu instead of a quarter-pounder or double patty. Don't add more fat and sodium to your meal by "supersizing" it.
Step 6
Ask for your sandwich on a whole-grain bun or roll, if possible.
Tips and Warnings
- Remember to consider your heart-healthy diet as a whole, rather than worrying about every individual food you eat. Indulging in moderation is not bad and can help you keep yourself happy. The overall amount of fat and sodium you consume on a heart-healthy diet is what matters.
- Don't choose what fast-food items to eat based on what sounds healthier. Popular perception is often deceiving. For example, a large salad with fried chicken, bacon and full-fat dressing may have more fat and calories than a cheeseburger.
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