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Drive-thrus and fast food dining have found themselves stigmatized over the past few years due to the largely unhealthy nature of their menus. Many major chains – such as the ubiquitous trifecta of McDonald’s, Burger King, and Wendy’s – have taken this criticism into consideration and now offer alternatives with less fat and fewer calories than their flagship fare. But in addition to these new options, there’s other ways for the consumer to enjoy a meal that’s kind to the schedule, the wallet, and the body. With a few simple tricks to keep in mind, it’s possible to render the good things even better.
2. Choose grilled over “crispy” :“Crispy” is merely a cheery marketing euphemism for fried. However, in the interest of both business and health, most fast food restaurants feature grilled versions of their chicken and (to a lesser extent) fish sandwiches. The nutrition information speaks for itself – the 142g Crispy Chicken Sandwich at Wendy’s contains 360 calories, 18g of total fat, and 36g of carbohydrates. By comparison, their 222g Ultimate Chicken Grill sandwich contains 350 calories, 7g of total fat, and 41g of carbohydrates.
Source: Wikipedia
3. Order a simple salad with vinaigrette : Be wary of salads. While they certainly seem healthy in appearance due to the abundance of vegetables and the occasional grilled meat, many of the accoutrements and dressings can add unnecessary amounts of fat and carbohydrates. With crispy chicken, the Premium Southwest Salad at McDonald’s weighs in with 430 calories, 20g of total fat, and 38g of carbohydrates. With grilled chicken, it’s lowered to 320 calories, 9g of total fat, and 30g of carbohydrates. With no chicken whatsoever, the nutritional information drops to 140 calories, 4.5g of total fat, and 20g of carbohydrates. Though even the Premium Southwest Salad without chicken still stands as an unhealthier alternative to the simple side salad. Before dressing is added, the side salad boasts 20 calories, 0g of total fat, and 4g of carbohydrates. Opt out of creamy dressings altogether and splash on a low-fat vinaigrette – McDonald’s features Newman’s Own brand, and their Low Fat Balsamic Vinaigrette only adds 40 calories, 3g of total fat, and 4g of carbohydrates to the side salad. Avoid the croutons, too. The butter-garlic variety contributes a staggering 60 calories as well as an entirely unnecessary 140g of sodium to the salad.
4. Never upgrade : This is the most basic tip for the consumer to keep in mind. Portion control is one of the greatest health threats relating to fast food, with the largest sizes adequate enough to feed two people. This relies on the “eat to get full” mindset, which can result in overeating and the addition of excess fats, calories, and carbohydrates. Eat slowly and drink plenty of water, milk, unsweetened tea, or juice with a meal to help stimulate a feeling of satisfied fullness. Another option is to order one large meal between two people and splitting everything, saving money as well as preserving health.
5. Avoid cheese: In spite of being an excellent source of calcium, cheese cranks up the unhealthy factor of fast food significantly and should be consumed in moderation. A regular hamburger at Burger King sports 290 calories, 4.5g of saturated fat, and 30g of carbohydrates. When cheese is added, it skyrockets to 340 calories, 7.5g of saturated fat, and 31g of carbohydrates.
6. Avoid mayonnaise: Unlike cheese, mayonnaise offers very little in the way of nutrition. Its primary function is flavor and flavor alone, with a negligible amount of healthful reasons to consider inclusion. Only 1 teaspoon – the amount used on a Wendy’s ¼ lb. single hamburger – adds an extra 40 calories and 3.5g of fat. It’s a simple exclusion that keeps a body healthy without sacrificing too much in the way of taste.
7. Consider the alternatives :In response to escalating demand, the meal deals at most national fast food outlets has expanded its offerings to not only include healthier entrée options, but sides as well. In place of traditional fries, two different side salads, a small cup of chili, or a baked potato with sour cream and chives can be substituted at Wendy’s. McDonald’s offers both salad and fruit as more nutritional additions to a meal, whereas Burger King’s only contribution thus far seems to be a side salad and questionably “healthier” unsalted fries. Jack in the Box has added a fruit cup to its options as well. This is a much healthier method of adding a little extra food to a meal without bombarding the body with more fats, calories, and carbohydrates than it needs.
8. Order off the kid’s menu : Consider the toy a reward for good behavior. With the previously mentioned portion control still an issue when grabbing fast food, ordering off the children’s menus at most places is a painless and quick method of ensuring that the meal is suitable for the nutritional needs of one adult. Like the comparatively more mature combo meals, those targeted towards children have also begun drifting towards offering healthier drinks and side dishes. Wendy’s, McDonald’s, Burger King, and Jack in the Box all offer milk, juice, or water as an accompanying beverage, as well as fruit (or, in Jack in the Box’s case, applesauce) in place of fries. McDonald’s, Burger King, and Jack in the Box all seem to favor apples, whereas Wendy’s features mandarin orange slices as its featured fruit. It remains to be seen whether or not these chains will add additional options for children, especially when a glance at their entrée offerings reveal nothing beyond portion controlled versions of hamburgers, crispy chicken, and chicken nuggets.
9. Add extra vegetables :Never be afraid to ask for more lettuce or tomato on a sandwich. While that may understandably render it more unwieldy, it’s a small price to pay for an antioxidant and vitamin boost. It will also increase the volume of food consumed, thereby making it easier to fill up without worrying about fat, calories, or carbohydrates.
Source: Wikipedia
10. Customize the condiments : Another method of portion control, ordering an entrée with no mustard, mayonnaise, or ketchup allows consumers to decide how much of each condiment they need. While mustard adds very little in the way of nutrition, with only 5mg of sodium as its sole contribution it also doesn’t add anything terribly negative to a McDonald’s hamburger. Ketchup, however, kicks in 10 calories, 85mg of sodium, 2g of carbohydrates, and 2g of sugars. Elect for a sandwich without condiments of any sort and request mustard, mayonnaise, and ketchup packets on the side. This is a simple but wholly excellent way of practicing discipline for dietary and nutritional needs, and even the benefits of such small actions add up later on.
11. Don’t get dessert : With so many fast-food proprietors offering up a one-stop shop for breakfast, lunch, dinner, snacks, and dessert, it’s tempting to snag a shake, a Frosty, or a McFlurry to cap off a meal. While they make for affordable treats every once in a while, even the reduced fat ice cream cone at McDonald’s will add an extra 150 calories, 3.5g of fat, and 24g of carbohydrates. A small original Frosty from Wendy’s sports 320 calories, 8g of fat, and 52g of carbohydrates. If a nagging hunger still remains after a meal, order the available apple or oranges slices, but try to avoid the fruit and yogurt parfait at McDonald’s. At 160 calories, 2g of fat, and 31g of carbohydrates, it isn’t any healthier than the aforementioned ice cream cone simply because it contains fruit, granola, and yogurt.
12. Make the effort to understand the nutrition information available : Nearly every major fast food chain, regardless of its specialty, provides nutritional information for their menus online – even occasionally inside the restaurants themselves. A few of the websites even allow users to fully customize a sandwich down to the condiments, adding and subtracting data in real-time. This provides a very useful and clear picture of what all is being ingested. But go a step further – research what’s wrong with excessive calories, fats, and carbohydrates and how they can negatively affect a human body. Understanding the whats and hows can lead to a broader understanding of the whys. In turn, by forming a comprehension of the whys, it becomes easier to make healthy choices when it comes to diet and nutrition.
Source: Wikipedia
In spite of honest efforts on the part of fast food establishments everywhere, consumers nevertheless need to practice better discretion when it comes to dining at them. Even the fare featuring comparatively lower fat, calorie, and carbohydrate levels may still contain hidden blows to the body. A few well-researched decisions and minor changes in eating habits can eventually lead to a much healthier lifestyle.