Hitting the drive-through doesn't have to derail a healthy diet if you make smart choices. Increasing consumer interest in the nutritional value of foods has made information about fast food nutrition readily available, and most restaurants offer healthier options for diners to choose from. If you're calorie counting fast foods, you may have to be a little thoughtful with your orders, but you can make fast food work with a healthy diet.
Step 1
Do a little research to check the calorie content of different fast food restaurants. Many restaurants include their calorie information online (look for "Nutritional Information" or a similar phrase on their website), or check a site like The Washington Post's Fast Food Calorie Counter to compare different fast food restaurants. Choose one or two menu options that go with your calorie goals, and make these meals your go-to order at restaurants.
Step 2
Order water instead of soda or other sweet beverages, which can save you as much as 400 calories, according to the Colorado State University Cooperative Extension's Food Science and Human Nutrition department.
Step 3
Ask for low-fat versions of high-calorie condiments like mayonnaise. Ask for potentially fatty extras, like "special sauce," tartar sauce, salad dressing and sour cream on the side so that you can control how much of them you're eating.
Step 4
Substitute a healthier side for the usual fries--try a side salad (but go easy on the dressing, bacon, cheese and other fattening extras), fruit, applesauce or corn on the cob instead.
Step 5
Ask your server for calorie information if you're in a new restaurant or considering a menu offering you haven't seen before. Most restaurants keep nutrition information behind the counter for customers who request it.
Tips and Warnings
- If you're not sure what to order, look to see what items on the menu are grilled rather than fried and make your decision from among those items. Alternatively, you can check out the junior or kids menu and choose your food from those smaller portions with correspondingly smaller calorie counts. Don't assume salads are automatically a good calorie bet. Some fast food salads may have more calories than burgers and fries, thanks to fried meats, high-fat dressing and high-calorie nuts, cheese and other toppings. Check the nutrition information for salads online or at the restaurant to be sure your salad choice is truly a healthy one.
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