Fast food can be heart-healthy food if you know what to look for and order,
and have the will power to follow through. With a little bit of effort,
you can ensure that the fast-food meals you choose fall within a healthy
Follow these fat-sensible tips when making your fast-food choices:
Find out the nutritional content of fast-food items by visiting the chain's Website to help identify the healthiest choices. Some restaurants post
this information near the counter or provide it in pamphlet form.
Pass on "value-size" servings that enable you to choose greater portions
of food for a slightly greater price. "Super-sizing" a food item inevitably
increases the amount of fat, added sugars, sodium and calories you consume.
Skip the sides, which are usually deep-fried. For a healthier side dish,
order a side salad or fruit cup.
Choose a baked potato over French fries, but have it with vegetables or
fat-free or low-fat sour cream or margarine instead of butter, full-fat
sour cream or cheese.
Choose grilled chicken sandwiches often ˇV they're a much healthier option
than breaded, fried-chicken sandwiches and usually significantly leaner
than the meats used in most burgers.
Avoid ordering sandwiches with double meat. A single serving of meat is
2ˇV3 ounces (about the size of a deck of cards) and a single meat patty
is usually well over a single serving.
Avoid adding bacon to sandwiches, because itˇ¦s high in fat and calories
and has very few nutrients. Order pickles, onions, lettuce, tomatoes, mustard
and ketchup instead to add flavor without fat.
Steer clear of fried fish sandwiches. Choose fish sandwiches where the fish
is baked, broiled or grilled.
Try asking for a wheat or whole-grain bun, as some places do offer them.
Hold the mayonnaise and other calorie-laden sandwich sauces (e.g., ˇ§special
Drink water, diet soda or skim or low-fat milk. Regular sodas are loaded
with sugars and calories.