“Some of those fancy coffees that you can order have hundreds and hundreds of extra calories.” Healthy fast food options for families “The more items you put in your beverage, the more calories and sugar you’re adding to your diet,” Hughes said, suggesting passing on the whipped cream or added cream. Portion sizes are also consistently larger in the U.S. It’s been nearly two decades since McDonald’s did away with their “Supersize” option, but fast food portion sizes are still much larger now than they were 30 years ago, according to a 2019 study. Since she lives in a rural area with limited fast food options, Hughes said her go to’s at McDonald's are often sides or items from the dollar menu. “Can you get a baked potato or a salad and a yogurt parfait and is that something that would appeal to you instead of just a traditional burger?” “Don’t always jump right to the entrees, look at what sides you can get,” Hughes said. If it isn’t a deal breaker for you, try asking for light sauce or sauce on the side.
And while opting for no sauce is certainly a healthy choice, but sometimes a good sauce makes a sandwich. Sauce can add extra sodium or added sugar to your meal. “If they’re frying it or cooking it in a lot of oil, or if they’re loading sauces on there, that vegetarian option isn’t necessarily lower in calories or fat or sodium,” Hughes said. The Impossible Whopper clocks in at a comparable 639 calories and 1,354 milligrams of sodium. For example, Burger King’s Whopper has 679 calories and 1,174 milligrams of sodium. Still, plant-based doesn't automatically mean healthier. Nutrient-dense plant-based diets have proven health benefits, including decreasing the risk of obesity, diabetes, cardiovascular diseases, osteoporosis and some forms of cancer. Making it meatless or plant-based is another healthy swap. “Just because it’s chicken, it doesn’t mean it’s healthier than a burger, you have to get a real sense of how it’s prepared,” Hughes said, recommending the grilled option rather than fried. But fried chicken, and fried food consumption in general, is unhealthy in excess. Headed to the drive-thru but want to choose a healthier option? Here are Hughes' biggest tips for increasing the nutritional value of your fast food meal: How is your fast food prepared?Ĭhick-fil-A is often heralded as healthier than other fast foods because chicken contains less saturated fat than red meats. Healthiest cheese: Here are some low-sodium, low-calorie and low-fat options Healthy fast food swaps “Those sandwiches that either come with the tomatoes, lettuce or spinach, any kind of vegetables on there or allow you to add those options.” “You also want to look for menu items that have vegetables on there,” Hughes said.
If you really want to nail down a restaurant, Hughes said the healthiest fast food locations are those that offer “more of a hybrid between a traditional fast food with a drive-thru and a restaurant where you would go in and sit down.”
Rather than sifting through different fast food chains across your city, focus on the choice you’re making when you stand in front of the cashier. The healthiest fast food isn’t a place, it’s a mindset, said Luanne Hughes, a professor and nutrition educator at Rutgers University’s Cooperative Extension.
If you're looking to eat fast food in more healthy moderation, here are some expert tips and swaps to make. Plant-based options are increasing, and it's becoming easier to order a salad or wrap in just a few minutes.īut sometimes you're just craving that burger and fries. What used to mean burgers and fries at a minimal cost has morphed as chains move into the "fast casual" space or beef up their menus with healthier options. The definition of " fast food" has blurred over the years.
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