How to eat healthily at fast food restaurants
Eating at a fast food restaurant doesn’t have to mean abandoning your diet. In fact, almost every fast food menu offers options that fit into an eating plan that supports your training—if you know what to look for and what to avoid.
What to choose from a fast food menu
A grilled chicken sandwich is usually your best choice. The key word is grilled, not breaded or fried—the latter contains about 50% more fat. Skip the mayonnaise and creamy sauces, and add lettuce, tomato, onion or salsa instead. A simple swap makes a big difference.
A grilled chicken salad is another good choice. With fat-free dressing, it’s high in protein and low in fat—usually just 200–300 calories. It’s better suited to a snack than a full meal. Add a glass of low-fat milk to get more protein in one sitting.
Many places also sell sandwiches with sliced roast meat, turkey or ham, and these meats are usually fairly lean. The only problem is that thick, fluffy rolls contain a surprising amount of carbohydrates. The simple solution: order less bread and more meat. Skip the mayonnaise and oil, and ask for extra vegetables.
Hidden calories to avoid
Combo meals are the biggest fast food trap. A small hamburger contains just 290 calories and 9g of fat—that’s perfectly fine. But a McDonald’s Big Mac combo meal contains 1320 calories and 58g of fat. That’s as much fat as 2–3 pieces of butter. Think about that before automatically adding fries and a soft drink—those two extras can triple your meal’s calorie content.
Cheese may seem like a small extra, but one small slice adds 100 calories and 9g of fat. It’s a little better on pizza—if you ask for a thin, light layer of cheese, you’ll get about 50 calories and 5g of fat in one slice. That’s still worth factoring in, especially if you eat several slices.
Mayonnaise is another source of hidden calories. Adding mayonnaise to a sandwich adds 150 calories and 17g of fat, or about 80 calories and 9g of fat for a smaller sandwich. Replace it with mustard, ketchup, barbecue sauce or salsa—you’ll get plenty of flavor with far fewer calories.
Sugary drinks are often a hidden calorie bomb. A large soft drink contains about 300 calories and around 19 teaspoons of sugar. These are empty calories that offer your body no benefit. Order water and squeeze some lemon into it—it’s actually more refreshing than it sounds.
Smart tips for ordering fast food
Order items individually. Want a burger? Just order a small burger, with ketchup or mustard instead of mayonnaise. It’s a perfectly normal order, and most places will happily accommodate it.
Don’t hesitate to customize your order. Every fast food restaurant accommodates requests like these—more chicken on a smaller bun, sauces on the side or extra vegetables. Don’t be shy; it’s standard practice.
If your food arrives with too much sauce, simply scrape it off. Every tablespoon of sauce you remove means about 100 fewer calories. If your pizza is too greasy, blot it with a napkin—you’ll cut about 30–50 calories per slice. Roast chicken is lean, but only if you remove the skin and wings—this cuts the calories and fat by almost half.
FAQ
Do fast food restaurants actually serve healthy food?
Yes. Grilled chicken sandwiches, grilled chicken salad with fat-free dressing and lean meat sandwiches are generally sensible choices. The main thing is to avoid combo meals, fatty sauces and sugary drinks.
What’s the best drink to order at a fast food restaurant?
Water with lemon. A large soft drink contains 300 calories and 19 teaspoons of sugar—empty calories you don’t need when you’re training. Fruit drinks and other sweetened drinks are also full of sugars whose calories don’t support your training.
How can you avoid overeating at a fast food restaurant?
Order only what you actually need—don’t be fooled by the low price of combo meals. One small burger without extras will fill you up and keep your calories under control. And if your food arrives smothered in sauce, simply scrape it off.
Author: joker
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