Fast Food Swaps for a Healthier Diet

In a world full of deadlines and responsibilities, finding the time to eat a nutritious meal, let alone cook one, can seem impossible. Because of this, fast-food restaurants have become a go-to option for many looking for a quick meal in between their busy schedules. But fast food tends to be unhealthy and high in fat, cholesterol and sodium. The good news is there are ways to implement healthy eating on the go.

Keep reading to learn more about fast food nutrition, including tips on how to eat smarter, healthier choices at popular chains and why fast food doesn’t have to be unhealthy.

Why Fast Food Doesn’t Have to Be Unhealthy

While fast food is convenient and often tasty, many items on their menus are typically not healthy. But there are healthier swaps you can make for healthy eating on the go. It all comes down to understanding the nutritional value of your order and choosing options that are lower in fat, cholesterol and sodium. Many restaurants provide nutritional fact sheets for every item on their menu, either in-store or online. Consider taking a moment to review this sheet before ordering, so you can still enjoy the convenience of fast food while nourishing your body better.

Healthier Options at Popular Chains

Most popular fast-food chains offer healthier options on their menu, including:

• Fruit cups
• Low-calorie wraps
• Salads
• Veggie burgers
• Yogurt parfaits

But sometimes, you just crave a good burger or chicken sandwich to keep you fueled for the day. The good news is you don’t have to give them up. However, you can still enjoy some of your favorite meals with a few modifications to create healthy fast-food options. Instead of a fried chicken sandwich, go for the grilled option. Or consider adding additional veggies as toppings or opting for a lettuce wrap instead of a bun, and swap out your fries for a fruit cup or side salad.

Tips for Making Smarter Fast-Food Choices

Finding healthier options can feel like a daunting task, but we have several fast-food nutrition tips to help. Several free resources are available to provide more nutritional information about popular fast-food chains. If you know you’re going to have a busy day that leaves little to no time for lunch, check in advance which fast-food restaurants are near you. Then, you can use this food calculator for popular fast-food chains to see how many calories are in your order. Doing this allows you to find low-calorie fast-food options while you’re on the go.

You’ve probably heard the saying, “Your eyes are bigger than your stomach.” Essentially, what this means is we tend to order more food than we can consume. This happens because your eyes see all the colorful options on the menu and make you think you need a little taste of everything. But to the best of your ability, limit what you order, and try not to upgrade your meals. Often, the extra food you order comes with empty calories that could be used on more nutrient-dense options.

What Foods to Avoid on the Menu

When it comes to avoiding certain foods on the menu, you generally want to steer clear of anything high in calories and low in nutritional value. We recommend avoiding:

• Additional meat patties on burgers
• Bacon as a topping
• Brownies
• Cookies
• Extra cheese
• French fries
• Fried chicken (or anything fried)
• High-calorie sauces, like mayonnaise
• Shakes
• Soda
• Sour cream

We know that every fast-food restaurant is different, and you may not be able to avoid certain things, and that’s OK. To the best of your ability, consider ordering the healthiest alternatives to these menu items.

Quick Hacks for Balanced Fast-Food Meals

The U.S. Department of Agriculture developed MyPlate as a practical tool to help Americans eat healthy and balanced meals. The idea is to visualize your meal, or plate, and make half of it fruits and veggies, one quarter grains and the last quarter protein. While this doesn’t directly translate to fast food, following this model is a quick way you can assess the nutritional value of your meal.

Helping You Live a Healthier Life

While eating healthy on the go can be challenging sometimes, there are practical steps you can take to fuel your body with nutrient-dense foods while still enjoying the convenience of a drive-thru. From nutritional guidance to overall wellness, we’re always here to guide you toward a healthier life. Learn more about our wellness care services or find nutritional counseling near you.