Fast Food

INTRO:

à Cheap, convenient, filling and tastes good.

à Often the cheapest option but not a healthy one.

à Eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more.

à Eating fast food on a regular basis can lead to a host of different health problems, both physical and psychological.

à As an informed customer you can make healthier choices and still enjoy the price and convenience of fast food.

à Typically, fast food is low in nutrition and high in trans fat, saturated fat, sodium, and calories.

à Finding a healthy, well-balanced meal in most fast good restaurants can be a challenge, but there are always choices you can make that are healthier than others.

TIPS FOR MAKING HEALTHY CHOICES AT FAST FOOD RESTAURANTS:

à Prepare ahead of time.

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier.

à Portion control is important.

Many fast food restaurants serve enough food for several meals in the guise of a single serving. Moderation is the key.

à Make careful menu selections – pay attention to the descriptions on the menu.

Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.

à Drink water with your meal.

Soda is a huge source of hidden calories. Try adding a little lemon to your water or ordering unsweetened iced tea.

à “Undress” your food.

When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.

à Special order.

Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.

à Eat mindfully.

Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

à Avoid supersized portions.

At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner.

à Avoid buffets.

You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.

HEALTHY OPTIONS AT POPULAR FAST FOOD CHAINS:

à McDonald’s

Fruit and Maple Oatmeal

Oatmeal is a great choice for breakfast because of its filling fiber. McDonald’s new version has just 290 calories and only 160 milligrams of sodium, making it the chain’s best breakfast choice. Get it without the brown sugar to save 30 calories.

Hamburger and a side salad

This combo has just more than 500 milligrams of sodium and only 270 calories. You get at least one serving of veggies, some carbs and 12 grams of protein to help fill you up. All of McD’s dressings are extremely high in sodium, so either bring your own or go without dressing.

Premium Southwest Salad (without chicken) with Newman’s Own Creamy Southwest Dressing

When you get this salad without the chicken, you’ll get lettuce, tomatoes, black beans and corn for just 140 calories and 150 milligrams of sodium. Pair that with the dressing, which has 100 calories and 340 milligrams of sodium, and you’re set!

Healthiest snacks at McDonald’s

Snack size Fruit and Walnut Salad

Apple Dippers with Low Fat Caramel Dip

Fruit ‘n Yogurt Parfair (7oz)

à Wendy’s

Jr. Hamburger with Mandarin Oranges

With 480 milligrams of sodium, the Jr. Hamburger is the sandwich with the lowest sodium content. Pair this with some mandarin oranges for a calorie total of just 320.

Sour Cream and Chives Potato with 5-piece Crispy Chicken Nuggets

This meal is pretty filling and comes in at just slightly more that 500 calories, but is still a good meal choice in the sodium area with 480 milligrams.

Garden Side Salad

When you order this with fat-free French dressing, you get a sizeable vegetable salad with just 220 calories and 400 milligrams of sodium. Add a small handful of unsalted almonds from home to make this meal more filling and nutritious.

Healthiest snacks at Wendy’s

Jr. Vanilla or Chocolate Frosty

Value French Fries

Plain Potato with salsa

à Burger King

Hamburger

With 340 calories and 520 milligrams of sodium this is the lowest sodium option for a sandwich. Bring some raw cut-up veggies from home or pick up a piece of fruit to help fill you up and keep you energized.

Garden Salad

With just 70 calories and 90 milligrams of sodium, this is a solid choice, but it’s probably not big enough to fill you up, so order two. For extra protein and healthy fat, throw in a few tablespoons of unsalted sunflower seeds and get an order of fat free milk. Forgo the salad dressing options – al of them put you well over your sodium limit for the day. Instead, put a little vinegar and olive oil on them or go without any.

à KFC

To find a healthy KFC meal, pair one chicken option below with one of the sides listed below.

Healthy Chicken Options

Original Recipe Whole Wing (120 calories, 380 milligrams sodium)

Original Recipe Drumstick (120 calories, 310 milligrams sodium)

Grilled Chicken Whole Wing (80 calories, 250 milligrams sodium)

Two Hot Wings (140 calories, 280 milligrams sodium)

Healthy Side Options

Cole Slaw (180 calories, 150 milligrams sodium)

Light String Cheese (50 calories, 160 milligrams sodium)

Caesar Side Salad without croutons or dressing (40 calories, 90 milligrams of sodium)

Side Salad without Dressing (15 calories, 10 milligrams sodium)

à Taco Bell

Fresco Crunch Taco

With just 150 calories and 350 milligrams of sodium, when you pair this taco with a piece of fresh fruit or some raw cut up veggies, you can have a low-sodium lunch. And if you have to have your taco with hot sauce, be sure to choose Border Mild Sauce that ranks the lowest in sodium of the condiments at 35 milligrams and 0 calories.

Cheese Roll-Up

You’ll definitely need to pair this with some steamed veggies or some fruit to fill you up for a meal, but one of these are just 200 calories and contain 480 milligrams of sodium. This is a good choice for vegetarians.

Volcano Taco

This spicy taco is again, goo when paired with some fresh fruits or veggies.

NOTE All of Taco Bell’s salads are high in calories and sodium, so remember, salads don’t always make for a healthy choice.

à Subway

The problem with many of Subway items is not the calories – it’s the sodium. Even without the cheese, all of the meat is extremely high in sodium and the bread is also a sneaky culprit.

6 inch Veggie Delight with Yogurt Dannon Light and Fit

This sandwich comes in at 410 milligrams for just a 6-inch serving of the 9 Grain Bread. Top it with a tablespoon of the Sweet Onion Sauce and pair it with a container of Dannon Light and Fit yogurt and you’re good to go.

Veggie Delight on Flatbread with Apple Slices

With 320 calories and 450 milligrams of sodium, this meal doesn’t get you much protein, but it does give you fiber to stay full.

Kid’s meal Roast Beef Sandwich with Apple Slices

The kid’s sized roast beef comes in at 200 calories and 450 milligrams of sodium. Pair it with Apple Slices for a well-rounded selection.

Oven Roasted Chicken Breast Salad with Yogurt Dannon Light and Fit

Made with lettuce, tomatoes, onions, green peppers, cucumbers and olives, this is a low calorie and low sodium option with 130 calories and 270 milligrams of sodium. Drizzle a little of your own low sodium dressing over it to keep the sodium low, and pair with some yogurt for additional protein and calcium.

Chicken Tortilla Soup and Apple Slices

You can enjoy a 10 oz. bowl of chicken tortilla soup and a package of Apple Slices for just 145 calories and 440 milligrams of sodium. Bring some raw veggies or a piece of low sodium bread from home to round out this meal.

à Dunkin Donuts

Check out the DDSMART menu to find more nutritious breakfast items. Not all its items are healthy, so be sure to read menus carefully.

The three best breakfast items are:

Egg White Veggie Flatbread Sandwich (290 calories, 680 milligrams sodium)

Egg White Turkey Sausage Flatbread Sandwich (280 calories, 820 milligrams sodium)

English Muffin (160 calories, 340 milligrams sodium)

For a midday meal try

Southwest Chicken Flatbread (310 calories, 840 milligrams sodium)

Turkey and Cheese Deli Classics Sandwich (450 calories, 1,500 mg sodium)

If you must have a donut, choose either a cake donuts without filling, such as

Blueberry Cake Donut (230 calories, 330 milligrams sodium)

Or a basic Glazed Donut

Skip the fancy coffee drinks, which contain hundres of calories and several grams of fat. A regular cup of coffee has only 10 to 15 calories. If you want a coffee treat, choose

Small Latte Lite (80 calories, 110 milligrams sodium)

Nonfat Coffee Coolatta (140 calories, 75 milligrams sodium)

NOTE: Beware of healthy catch words like “multigrain” or “reduced fat.”

-A Multigrain Bagel is a healthier choice than a donut, but it still contains 400 calories and 9 grams of fat – before you add cream cheese.

-The Wheat Bagel, has only 350 calories and 650 milligrams of sodium.

-The reduced-far cream cheese adds on 100 calories and 250 milligrams of sodium.

- A reduced fat Blueberry Muffin, the lightest muffin available, contains 450 calories and 670 milligrams of sodium!

à Papa Gino’s

1 slice of a large cheese pizza (113 calories, 630 mg sodium)

Garden Dinner Salad, no breadstick (430 calories, 950 milligrams)

Add fat free Honey Dijon dressing (60 calories, 400mg sodium)

Small Turkey Sandwich (410 calories, 1210 milligrams sodium)