Healthy fast food may sound like an oxymoron, but there are actually many chain restaurants where you can grab a quick and nutritious bite to eat. While it’s true that eating at home is better for you than eating out (due to smaller amounts of calories, saturated fat and sodium), sometimes all that’s available is fast food, or you’re craving something that only a drive-thru can provide — and in these situations, you don’t need to completely forgo your dietary goals.
With some planning and prioritizing, you can absolutely find healthy fast food when you need it. Just keep a few tips in mind.
Tips for ordering healthy fast food
Pause before you order. Read the menu beforehand to prevent yourself from making impulsive decisions based on the decadent-looking pictures, Dr. Christopher McGowan, an obesity medicine specialist, tells TODAY.com. Whether you skim it in the parking lot or while waiting in line, make a decision and stick with it.
Share or save half for later. “Oftentimes at fast food restaurants, the portions are too large,” McGowan says. “Split a meal with someone else to keep your portion smaller or simply take half of it home. (And) eat that smaller portion in a mindful, slow manner and allow yourself to feel full and satisfied.” You can also order off the kids’ menu for a smaller size.
Skip the meal and sauces. Meals at fast food restaurants usually come with a sugary drink like soda and a side of fries, which add unnecessary calories, McGowan says. The prepackaged sauces are also usually loaded with added sugar and sodium, and you may find the meal is flavorful enough without them. If you want sauce, order it on the side, McGowan advises.
Prioritize veggies and protein. Stack some extra lettuce and tomato on your sandwich. If you’re getting a grain bowl or burrito bowl, ask for extra vegetables. And stick to lean protein, items like grilled chicken, turkey and beans, McGowan says. It will keep you full longer for fewer calories.
Here are a few…
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