Wednesday, February 19th, 2020
Fast food restaurants are everywhere. It’s hard to drive down a street without seeing one, especially when the hunger pang hits. Most now also live extremely compressed busy lives with long work schedules, long commutes and a busy home life. For this reason, it’s no wonder that 1 in 4 adults now eat some form of fast food everyday.
If you need to stop by a fast food restaurant to get a quick meal, there are some ways to make better choices. Incorporating a few healthy eating tips can help you choose more nutritious and lower calorie items, at your favorite fast food restaurant.
5. ) Quick Breakfasts On The Go
Fast food restaurants are known for a good breakfast. Plus, many now serve breakfast all day long. Choose a great filling breakfast based meal to start your day off on the right foot.
• Breakfast sandwiches and wraps should be simple. Stick with an egg, cheese and a lean protein like ham or Canadian bacon. Or choose a sandwich with egg whites only. Try to avoid sandwiches on croissants, bagels or ones with sausage or bacon
• Another great breakfast option now available is oatmeal. Watch out for the added brown sugar, but a few nuts or dried fruit is OK
• If you’re interested in something cold, try fruit and yogurt parfaits. These offer a dose of required protein and fiber so a great breakfast option
4.) – Always Choose Grilled Over Fried
Another easy way to automatically make a fast food meal a bit healthier, is always choosing grilled or baked items over fried items.
• Studies show that fried foods are not only higher in calories and fat, but can also raise your risk of heart disease and type two diabetes if eaten regularly
• Choosing a grilled option can save you 100-200 calories per sandwich.over a fried chicken sandwich, so opt for the grilled chicken version instead
3.) – Choose Lower Calorie Main Dishes
Sandwiches and nuggets are always a popular choice at fast food restaurants. Choose the best option to keep your calories moderate.
• Try out a snack wrap. Many restaurants now offer small wraps with a piece of grilled chicken inside. They’re low in calories (about 300) and small which is perfect for portion control
• Most fast food restaurants offer chicken nuggets. A 4 or 6 piece order is actually somewhat low in calories (about 200). In addition, some restaurants offer grilled nuggets for an even lower calorie count
• Stick to a plain hamburger or cheeseburger. When you don’t have multiple patties or toppings, these sandwiches are actually moderately low in calories – which is around 300 calories
• If you have the option, order half a sandwich instead of a whole sandwich and pair it with a side salad or a piece of fruit. Also ask for whole wheat bread if it’s available
• If you’re ordering a sub sandwich, try going for whole grain bread and ask to make it “lower carb” by scooping out some of the doughy part of the bread
• Divide your meal into two or three smaller portions, and bring the rest home to eat the next day
2.) – Go For The Salad Option
Many fast food restaurants now offer a variety of “healthier” foods outside the typical burger and fries. Salads are a great choice that offers better nutrition while reducing calories.
• Salads are a great choice because you’re consuming a serving or two of vegetables which are naturally low in calories
• Make sure you look out for high calorie toppings and dressings. Items like bacon bits, cheese, croutons or fried protein (such as fried chicken) as they can add additional calories. Read the nutrition labels (if available) to help you identify if a salad will be a healthier option or not
• Always choose salads with grilled protein, low-fat dressing on the side, and a lot of fresh vegetables
1.) – Order “Kid-sized” Foods
An easy trick to do when ordering fast food is going for a kid-sized meal. These mini meals are an easy way to stick to smaller portions and fewer calories.
• Choosing a kids-sized meal can save you 200-300 calories. You’re also not missing out on the “good stuff.” Most kids meals still come with similar products to the standard menu options. In addition, most fast food restaurants offer a side or small piece of fruit as well
• Choose small healthier sandwiches. Ordering a “double cheeseurger” or even a “triple burger” will have 2 or 3 times as many calories as a single patty burger
• Always skip the option to super-size your meal or making it a “large.” Even though it seems like a great deal, you’re just adding more calories and fat to your overall meal