Fast & Healthy
Having spent a week on a road trip, I learned one thing along the way: fast food is unavoidable, given time and budget constraints. You can’t beat a drive-thru for convenience and speed of service, although a bellyache later can quickly remind you of the excess calories, fat, cholesterol, and sodium you just fed your body.
While a super-sized value meal can give you a day’s worth of calories in one meal, you can exit the drive-thru with a healthier meal. With chains popping up everywhere, it’s important to learn how to make good choices. Because sometimes there is nothing better than a hot French fry or a juicy burger—so enjoy it!
Drinks
It might cost a few dimes more to guzzle down a large soda instead of a small one, but your waistline will be paying the real price. Soda, diet or regular, isn't a healthy choice. It can be filled with empty calories, sugar, artificial sweeteners, and other ingredients that fill you up without giving you any nutritional benefits. One way to make a fast food meal healthier is to opt for a drink other than soda. Juice and low-fat milk are two alternatives that cut calories and add nutrition, while water is always a great choice, hydrating your body and aiding in digestion.
Fruits and Vegetables
Like you would at any other meal, try to include at least one serving of fruits or vegetables with your meal. And no, French fries do NOT count as a healthy vegetable! Load your burger with extra tomatoes, or enjoy a side of fresh fruit instead of fries or chips. If you are having a sandwich, load up on lettuce, peppers, even cucumbers.
Drinks
It might cost a few dimes more to guzzle down a large soda instead of a small one, but your waistline will be paying the real price. Soda, diet or regular, isn't a healthy choice. It can be filled with empty calories, sugar, artificial sweeteners, and other ingredients that fill you up without giving you any nutritional benefits. One way to make a fast food meal healthier is to opt for a drink other than soda. Juice and low-fat milk are two alternatives that cut calories and add nutrition, while water is always a great choice, hydrating your body and aiding in digestion.
Fruits and Vegetables
Like you would at any other meal, try to include at least one serving of fruits or vegetables with your meal. And no, French fries do NOT count as a healthy vegetable! Load your burger with extra tomatoes, or enjoy a side of fresh fruit instead of fries or chips. If you are having a sandwich, load up on lettuce, peppers, even cucumbers.
Most fast food chains now offer delicious side and entrée salads. Including these with your meal is a great way to add lots of vitamins for few calories. Just make sure not to smother your greens with cheese, eggs, bacon, fat-filled dressing, or fried toppings, such as chicken and croutons.
Portion Control
One of the biggest problems people face when eating fast food is out-of-control portions. You don’t have to get the value meal with the big burger, bigger fries and even bigger drink. Instead, try a child-sized meal. You still get the burger, fries, and drink, but consume about half of the fat of the full-sized version. Ordering small is automatic portion control—you won’t be tempted to overeat.
Portion Control
One of the biggest problems people face when eating fast food is out-of-control portions. You don’t have to get the value meal with the big burger, bigger fries and even bigger drink. Instead, try a child-sized meal. You still get the burger, fries, and drink, but consume about half of the fat of the full-sized version. Ordering small is automatic portion control—you won’t be tempted to overeat.
If a kiddie-sized meal with a toy on the side isn’t for you, split an order of fries with a friend. You’ll still enjoy that salty crunch without consuming all of the calories of a full order.
Extras
The “extras” can add on the calories and fat. A tablespoon of mayo will add on an extra 57 calories. Make that another 106 calories for a single slice of cheese! Instead of smothering your burger with sauces, opt for mustard (about 10 calories). Forgo the sour cream and three kinds of cheeses on your taco, and add flavor with low-calorie salsa. Go easy on the ranch dressing and saltshaker. These little substitutions can really add up! Your taste buds will be happy (and so will your waistline).
Don’t be fooled by healthier sounding meats. While breaded chicken may seem healthier than a beefy burger, these sandwiches often have just as many, if not more, calories than your average burger. Try grilled versions of your favorite sandwiches instead.
Breakfast
While grabbing a hot breakfast on the way to work may be convenient, it might put you at a calorie overload early in the day. Making healthy, nutritional choices comes into play again. After all, a healthy breakfast is the best way to start your day. Instead of an English muffin with eggs, bacon, and cheese, enjoy a bowl of fresh fruit, whole wheat toast, a bowl of oatmeal, or plain eggs, and you’ll be starting off the day with energy—not empty calories.
Comparisons
See how many calories and fat grams you can save just by trying different menu options at some of your favorite fast food restaurants. (All nutritional information was found on each restaurant’s website.)
Extras
The “extras” can add on the calories and fat. A tablespoon of mayo will add on an extra 57 calories. Make that another 106 calories for a single slice of cheese! Instead of smothering your burger with sauces, opt for mustard (about 10 calories). Forgo the sour cream and three kinds of cheeses on your taco, and add flavor with low-calorie salsa. Go easy on the ranch dressing and saltshaker. These little substitutions can really add up! Your taste buds will be happy (and so will your waistline).
Don’t be fooled by healthier sounding meats. While breaded chicken may seem healthier than a beefy burger, these sandwiches often have just as many, if not more, calories than your average burger. Try grilled versions of your favorite sandwiches instead.
Breakfast
While grabbing a hot breakfast on the way to work may be convenient, it might put you at a calorie overload early in the day. Making healthy, nutritional choices comes into play again. After all, a healthy breakfast is the best way to start your day. Instead of an English muffin with eggs, bacon, and cheese, enjoy a bowl of fresh fruit, whole wheat toast, a bowl of oatmeal, or plain eggs, and you’ll be starting off the day with energy—not empty calories.
Comparisons
See how many calories and fat grams you can save just by trying different menu options at some of your favorite fast food restaurants. (All nutritional information was found on each restaurant’s website.)
| Restaurant | Think Again | Better Choice | You Save |
| Arby's | Beef 'n Cheddar 440 calories 21 grams fat | Junior Roast Beef 270 calories 9 grams fat | 170 calories 12 grams fat |
| Burger King | Original Whopper 700 calories 39 grams fat | Hamburger 310 calories 12 grams fat | 390 calories 27 grams fat |
| Hardee's | Double Thickburger 1240 calories 90 grams fat | Thickburger 850 calories 57 grams fat | 390 calories 33 grams fat |
| McDonald's | Big Mac 560 calories 30 grams fat | Hamburger 260 calories 9 grams fat | 300 calories 21 grams fat |
| Sonic | SuperSonic Cheeseburger 839 calories 55 grams fat | Jr. Burger 353 calories 21 grams fat | 486 calories 34 grams fat |
| Wendy's | Big Bacon Classic 580 calories 29 grams fat | Jr. Hamburger 280 calories 9 grams fat | 300 calories 20 grams fat |
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