Healthy Fast Food

Healthy fast food - Yes it's possible

One obstacle to healthy eating at fast food restaurants is the lack of knowledge of the nutritional content of your favorite items.  For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings. Portion control is also a challenge, as many fast food restaurants serve enough food for several meals in the guise of a single serving.  However, following a few simple rules when you are eating out will make it possible to stick to a healthy diet.

Top tips for healthy eating at fast food restaurants  

Following a few simple rules when you are eating out will make it possible to maintain your nutritious diet, even when you are away from home or on the road.

1. Look before you leap - Most fast food restaurants and restaurant chains post nutritional information about their food offerings on their web sites – check them out. If you decide what you can and should order before you arrive, it will make it easier to avoid the less nutritious, higher calorie options.
2. Eat mindfully - Mindful eating means paying attention to what you eat, savoring each bite, and choosing foods that are both nourishing and enjoyable. Being mindful about food also means eating until you are not quite full, but not one bite more—things that are hard to do if your attention is elsewhere. Mindful eating relaxes you so you digest better, slows down the pleasure and makes you feel more satisfied.
3.  “Undress” your food - When choosing, be aware of highly caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes, making your choice healthier is as simple as removing the condiments. For example, ask for a grilled chicken sandwich without the mayonnaise.
4. Avoid buffets – All-you-can-eat buffets – even seemingly healthy ones like salad bars -0promote overeating. If the temptation isn't in front of you, you are less likely to overindulge.
5. Make careful menu selections – Many restaurants indicate healthy choices on their menus; fast food restaurants now offer a wider range of healthy choices and most will provide nutritional information on all of their offerings by request.
6. Don't be afraid to special order – Most restaurants have plenty of things that are good for you, but they are served in heavy sauces. Ask for your vegetables and main dishes to be served without the sauces. Ask if things are fried or cooked in oil or butter – if they are, see if you can order them in a more healthy way.
7. Watch portion size – At a typical restaurant, a single serving provides enough calories for at least two meals. If you can't order a smaller portion, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate. Or, separate your meal before you start eating so that you create a distinction between what you are going to eat in the restaurant and what you want to take home. Ordering something that will reheat easily will provide you with a delicious lunch or dinner the next day. At fast food chains, avoid combo meals – they often have larger portions and extra calories.
8. Share – Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoid the temptation to overindulge. It is still important to make good menu choices, but sharing might make dessert (or something else indulgent) more of an option.
9. Order sauce and dressing on the side – If you ask for sauces and dressings on the side, you can control the amount that you eat. Often you can use less than is normally used and still enjoy the same taste.
10. Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.

Healthy fast food: Burger chains

Figuring out the healthiest option at your favorite fast food burger chain can be tricky. Chicken may seem like a better diet choice than beef, but according to McDonald’s website, the McDonald’s chicken sandwich has more fat and calories than their regular hamburger – a decent choice at 280 calories and 10 grams of fat. But upgrade that regular hamburger to a Big Mac, and you’ll be adding more than 300 calories and 20 grams of fat to your meal!

However, even some old favorites can be healthier choices – once you know the nutrition facts of your favorite items, you’ll be able to make better decisions.

Healthy fast food: Fried chicken chains

Although certain chains have been advertising “no trans fats” in their food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27 grams of fat, and 970 mg of sodium.

However, you can still enjoy an occasional lunch from fast food chicken restaurants by making smart choices.

Healthy fast food: Mexican chains

Fast food chains that specialize in tacos or burritos can also be caloric minefields. Adding guacamole, cheese, sour cream and tortilla chips can make even a good meal turn unhealthy.

Luckily, chains like Taco Bell and Baja Fresh have recently added “healthy” menu options that feature less fat and fresher ingredients.

Healthy fast food: Sub sandwich chains

We’ve all seen the ads – eat at Subway and lose weight! Easier said than done... an October 2007 Journal of Consumer Research study found that people tend to eat 350 more calories per meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating “healthy” like the ads promise, that they reward themselves with chips, sodas, or extra condiments.

It is easier to eat healthfully at a deli or sub shop than it is at most fast food establishments, but you need to use some common sense.

Healthy fast food: “Fast casual” restaurants

Just because someone serves you your food at a table, doesn’t necessarily make it healthier. But many casual restaurants are offering “light selections” on their menus.

Some healthy choices that can be found at casual-fare chains:

Healthy Asian food

Asian cultures tend to eat very healthfully, with an emphasis on veggies and small servings of stir-fried meats. Unfortunately, however, Americanized versions of these ethnic foods tend to be much higher in fat and calories – so caution is needed. But here’s a great tip for all Asian restaurants – use the chopsticks! You’ll eat more slowly, since you can’t grasp as much food with them at a time as you can with your normal fork and knife.

Healthy Italian fast food

The anti-carbohydrate revolution has given Italian food a bad rap, but Italian is actually one of the easiest types of cuisine to make healthy. Stay away from fried, oily or overly-buttery menu items, and you can keep those diet goals intact.

Watch out for the following terms, which are common culprits of high fat and calories: alfredo, carbonara, saltimbocca, parmigiana, lasagna, manicotti, stuffed (all have heavy amounts of cream and cheese).

Related links for healthy fast food

Helpguide

Healthy Eating: Tips for a Healthy Diet – Guidelines for developing a plan for healthier eating.

NYC Fast Food Chains Must Now Post Nutrition Info on Menus (Helpguide Blog)

Healthy choices at fast food restaurants

Healthy Dining Finder – This comprehensive website provides nutritional analysis for hundreds of popular restaurants. Alphabetical listings help you find the healthiest choices at your favorite eatery. (Healthy Dining Program)

Nutrition Action Healthletter

These detailed illustrated reports (All PDF) are available to non-subscribers. (Center for Science in the Public Interest) 

• Italian Restaurant Food: Belly-ismo – Discusses the best menu choices for the most popular Italian restaurant chains, as well as tips for healthy Italian food dining in general.
• Chinese Restaurant Food – Wok Carefully – Analysis of the nutritional value of take out Chinese food and includes three suggestions for making your restaurant Chinese dinner more healthy.
• Fresh Mex Study –  Talks about the best and worst choices at some of the biggest Mexican chains - Chipotle, Baja Fresh, Rubios, and  La Salsa.
• Beyond Fast Food "Fast Casuals" Come Of Age - Provides guidance on selecting healthy choices when dining at "fast casual" restaurants, such as Au Bon Pain, Panera, and Briazz.

General tips for eating healthy while eating out

Your Guide to Eating Out – many useful tips to help you eat healthier when dining out. (American Diabetes Association)

Nutritional information from popular fast food restaurants

• Burger King (PDF)
• McDonald’s
• Wendy’s (PDF)
• KFC (PDF)
• Taco Bell

Suzanne Barston created this article with contributions from Melinda Smith,M.A, Deborah Cutter,Psy.D., Gina Kemp, M.A., and Robert Segal, M.A. Last modified on: 4/15/08.