It’s challenging to eat healthy when you eat at fast food restaurants. Fast food is often high in calories, sodium, and unhealthy cholesterol. You can eat enough for the entire day with one meal. Fast food is also low in nutrients and lacks fiber, fruits, and vegetables.
However, you should still avoid fast food altogether. Fast food is great for when you are hungry or on the go. Fast food is convenient, affordable, delicious, and, most importantly, very cheap. While it is okay to indulge in a few cravings from time to time, it is not healthy to make this a daily habit. Moderation is key. This applies to how often you eat at fast food restaurants and what you order.
Fast food menus can be challenging when you are trying to lose weight or improve your health. Finding healthy and balanced meals in fast-food restaurants can be challenging. You can choose from many options that are more beneficial than others. These tips and recommendations will help you keep on track.
Keep your whole meal under 500 calories. An average adult consumes 836 calories per meal at fast food restaurants. This is 175 calories more than what they ate. So don’t guess! Many chains provide nutritional information on their websites and at each franchise location. This information is essential.
Choose foods with lower fat and more protein and fiber. Search for whole grains and high-quality proteins. Look for foods that have low levels of saturated fats. Avoid trans fats.
You can bring your condiments to give yourself a healthy boost. You can plan and bring healthy toppings such as dried fruits, nuts and seeds, carrot sticks, apple slices or pear slices, cottage cheese, yogurt, and other beneficial ingredients.
Watch your sodium intake.
High sodium intake can lead to heart disease. According to the American Heart Association, adults should limit their sodium intake to 1500 mg daily and not consume more than 2,300 mg daily. This isn’t easy with fast food, even if you eat lower-calorie meals. It’s best to plan and eat low-sodium meals before and after your fast food meal. You can reduce some harm by asking for your burger or other meat to be prepared without salt.
Guides can help make better choices.
Many fast-food restaurants post nutrition information on their websites. These lists can sometimes be confusing and challenging, but they provide the most accurate and up-to-date information about your menu options. Many other websites and apps offer nutrition information, often in simpler formats.
Fast food options that are healthier for you
It is much easier to make healthier choices when you plan. Check out the nutrition guides posted by most chains on their websites. You can make smarter decisions even if you don’t have time to prepare. However, there are some common sense guidelines that you can follow.
Guidelines for ordering healthier fast food
Pay attention to portion sizes. Fast food restaurants often offer enough food for multiple meals with a single meal. Choose something other than super-sized or value-sized food items. Stick to the smaller size for sandwiches, burgers, sides, and other meals. Children’s menus are also more affordable.
Choose grilled or roasted lean proteins. Avoid breaded and fried items like crispy chicken sandwiches and fish fillets. Instead, choose turkey, chicken breasts, lean ham, or lean roast beef. Grilled skinless chicken is the best choice.
Be sure to read the description of the dish. These dishes are often high in sodium and high in unhealthy fats and calories. Similar to items in cream sauce or Alfredo.
You don’t have to order a special. Many menu items can be made healthier by making minor adjustments and substituting. You can request that the sauce or dressing be kept on the plate or served on the side. You can also request whole-grain bread or a wheat bun with your hamburger.
Do not assume healthy-sounding foods are always the best. Many fast food salads can be a health hazard, as they are often stuffed with high-fat dressings and fried toppings. It is essential to read the nutrition facts before ordering.
