In a world where everyone is so busy with everything going on in their lives, time and convenience became a precious commodity, and with that, the rise of fast food restaurants. However fast food has often been cast under the shadow of criticism, bearing the weight of assumptions about its detrimental effects on health. While it is true that many fast food options have earned a reputation for being high in calories, saturated fats, and sodium, here are some tips on how to make your fast food orders nutritious without losing the convenience:
Key Takeaways
- Fast food can be incorporated into a nutritious diet by making smart choices like grilled options, whole grains, and vegetables.
- Portion control is essential when ordering fast food—consider smaller portions or sharing larger meals to manage calorie intake.
- Opt for water instead of sugary drinks to reduce calories and improve hydration when eating fast food.
- Healthier sides like salads or fruit cups and asking for sauces on the side can significantly improve the nutritional profile of fast food meals.
1. Choose Wisely: Opt for Nutrient-Rich Options
Many fast-food chains now offer customization options, allowing you to tailor your order to suit your dietary preferences. When perusing the menu, look for items that are rich in nutrients like lean proteins, whole grains, and plenty of colorful vegetables. Grilled chicken, salads with a variety of veggies, and whole-grain wraps are excellent choices that provide a nutrient-packed punch. Customization empowers you to make choices that align with your health goals without sacrificing flavor.
2. Portion Control: Size Matters
Fast food is notorious for serving oversized portions, often contributing to excess calorie intake. Be mindful of portion sizes and consider sharing a larger meal or opting for smaller portions. Some establishments offer healthier, smaller-sized alternatives, allowing you to enjoy your favorite dishes without overindulging.
3. Hydrate with Water: Skip Sugary Beverages
Swap sugary sodas and calorie-laden drinks for a refreshing glass of water. Not only does water keep you hydrated, but it also helps control your appetite. If you crave flavor, try unsweetened iced tea or add a splash of lemon or lime to your water for a zesty twist.
4. Mindful Sides: Choose Wisely
Sides can significantly impact the nutritional value of your fast-food meal. Instead of opting for fries, consider alternatives like side salads, fruit cups, or yogurt. These choices add a nutritional boost and contribute to a well-balanced and satisfying meal. Sauces and dressings can also quickly turn a healthy meal into a calorie-laden affair. Exercise caution with condiments, and consider asking for them on the side. This way, you have control over how much you use, ensuring that your meal remains a tasty and health-conscious choice.
Alternative Choices to Popular Items from Fast Food Chains
McDonald’s
Popular Item: Big Mac
Nutrition Values:
- Calories: 540 kcal
- Protein: 25g
- Fat: 28g
- Carbohydrates: 47g
Alternative: Grilled Chicken Sandwich
Nutrition Values:
- Calories: 380 kcal
- Protein: 36g
- Fat: 7g
- Carbohydrates: 44g
Taco Bell
Popular Item: Crunchwrap Supreme
Nutrition Values:
- Calories: 530 kcal
- Protein: 15g
- Fat: 30g
- Carbohydrates: 51g
Alternative: Power Menu Bowl (Chicken)
Nutrition Values:
- Calories: 490 kcal
- Protein: 26g
- Fat: 19g
- Carbohydrates: 48g
KFC
Popular Item: Original Recipe Fried Chicken (One piece, thigh)
Nutrition Values:
- Calories: 290 kcal
- Protein: 17g
- Fat: 22g
- Carbohydrates: 8g
Alternative: Grilled Chicken (One piece, thigh)
Nutrition Values:
- Calories: 150 kcal
- Protein: 17g
- Fat: 9g
- Carbohydrates: 0g
Burger King
Popular Item: Whopper
Nutrition Values:
- Calories: 657 kcal
- Protein: 32g
- Fat: 40g
- Carbohydrates: 49g
Alternative: Grilled Chicken Sandwich
Nutrition Values:
- Calories: 480 kcal
- Protein: 28g
- Fat: 17g
- Carbohydrates: 50g
Chick-fil-A
Popular Item: Chick-fil-A Sandwich
Nutrition Values:
- Calories: 440 kcal
- Protein: 28g
- Fat: 18g
- Carbohydrates: 41g
Alternative: Grilled Chicken Sandwich
Nutrition Values:
- Calories: 320 kcal
- Protein: 30g
- Fat: 6g
- Carbohydrates: 40g
Panda Express
Popular Item: Orange Chicken
Nutrition Values:
- Calories: 500 kcal
- Protein: 24g
- Fat: 23g
- Carbohydrates: 51g
Alternative: Grilled Teriyaki Chicken
Nutrition Values:
- Calories: 300 kcal
- Protein: 36g
- Fat: 13g
- Carbohydrates: 8g
In-N-Out Burger
Popular Item: Double-Double Burger
Nutrition Values:
- Calories: 670 kcal
- Protein: 39g
- Fat: 41g
- Carbohydrates: 39g
Alternative: Protein-Style Double-Double
Nutrition Values:
- Calories: 520 kcal
- Protein: 33g
- Fat: 39g
- Carbohydrates: 11g
Of course, all of the above alternatives are only one of the many options provided at the fast food chains. Before you go visit your favourite drive thru locations next time, quickly pull up their menu and nutrition guide and see which menu item alternatives matches your goal and sounds the most appealing to you !
