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HelpGuide uses cookies to improve your experience and to analyze performance and traffic on our website. Privacy Policy. Fast food is typically loaded with calories, sodium, and unhealthy fat—often enough in one meal for an entire day. It also tends to be low in nutrients and almost totally lacking in fruit, vegetables, and fiber. Finding a healthy, well-balanced meal in most fast food restaurants is a challenge. But there are always choices you can make that are healthier than others. The following tips and menu recommendations can help you stay on track. Aim to keep your entire meal to calories or less.

The average adult eats calories per fast food meal-and underestimates what they ate by calories. Most chains post nutritional info both on their websites and at the franchise location. Take advantage of this information. Opt for foods that are lower in fat and higher in protein and fiber.

Look for items with more good stuff, like fiberwhole grains, and high-quality protein. Also aim for options that are relatively low in saturated fats. And steer clear of all items that contain trans fats. Bring your own add-on items if you really want a health boost. Even when you order wisely, it can be pretty tough to get enough fiber and other important vitamins and nutrients from a fast food menu. If you plan ahead, you can bring healthy sides and toppings like dried fruit, nuts and seeds, carrot sticks, apple or pear slices, and cottage cheese or yogurt. High sodium intake is a major contributor to cardiovascular disease.

The American Heart Association recommends that adults stay under mg of sodium per day, and never take in more than 2, mg a day. Your best bet: plan ahead if possible and eat low sodium in the meals leading up to and following your fast food meal. However, you can minimize some of the damage by requesting that your burger or meat be cooked without added salt. Many fast food chains post nutritional information on their websites.

Sometimes, these lists are confusing and hard to use, but they are the best source for accurate, up-to-date information on your menu options. There are also many other websites and apps that provide nutritional information, often in easier to use formats.

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Making healthier fast food choices is easier if you plan ahead by checking the nutritional guides that most chains post on their websites. Keep your eye on portion size. Many fast food meals deliver enough food for several meals in the guise of a single serving. Avoid supersized and value-sized items, and go for the smallest size when it comes to sandwiches, burgers, and sides.

Focus on grilled or roasted lean meats. Avoid fried and breaded items, such as crispy chicken sandwiches and breaded fish fillets. Choose turkey, chicken breast, lean ham, or lean roast beef instead. Grilled skinless chicken is usually your best bet. Pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, or au gratin are usually high in calories, unhealthy fats, and sodium.

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Same with items in Alfredo or cream sauce. Many menu items can be made healthier with a few tweaks and substitutions. For example, you can ask to hold the sauce or dressing or serve it on the side. Or you can request a wheat bun for your hamburger or whole-grain bread for your sandwich.

For example, many fast food sal are a diet minefield, smothered in high-fat dressing and fried toppings. This is where reading the nutrition facts before you order can make a huge difference. Be careful when it comes to condiments and dressings. When choosing items, be aware of calorie- and fat-packed salad dressings, spre, sauces, and sides such as sour cream. Mayonnaise- and oil-based sauces in particular add a lot of calories. Try holding the mayo and asking for a packet of ketchup or mustard you can add yourself-controlling how much you put on your sandwich.

Stick to zero-calorie beverages. Soda is a huge source of hidden calories. The average large soda packs around calories, which can quickly gulp up a big portion of your daily calorie intake. Order water, diet soda, or unsweetened tea instead. Be wise about sides. Watch menu items that come with one or more side dishes.

Sides that can quickly send calories soaring include fries, chips, rice, noodles, onion rings, coleslaw, macaroni and cheese, biscuits, and mashed potatoes with gravy. Better bets are side sal with light dressing, baked potato easy on the toppingsfresh fruit cups, corn on the cob, or apple slices.

Pass on the French fries. Do you really need those fries? A sandwich or burger should be plenty filling on its own. Skip the bacon. Instead, try ordering extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the fat. The burger alone at many fast food ts can pack between 1, calories, particularly when loaded up with extra patties, bacon, and cheese.

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To keep calories and fat down, you also should pay particular attention to portion sizes and high-fat toppings and sides. Everything that you add to your meal counts—from fries to soda or a shake. Stick to a single hamburger patty. No double or triple burgers! Burgers with two or three beef patties add lo of unnecessary calories and unhealthy fat up to calories and 40 grams of fat. Hold or go light on the mayonnaise.

You can eliminate around calories.

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Add extra ketchup or mustard if you need a flavor kick. Go easy on special sauces, which add a lot of calories. A little goes a long way. Say no to bacon, cheese, onion rings, and other calorie-laden burger toppings. If you want to add some interest, go with extra pickles or heart-healthy avocado.

Ask about no-meat burger or sandwich options, such as the veggie burger at Burger King or the grilled cheese at In-N-Out Burger. Skip the fries. Many menu items at chicken chains are higher in fat and sodium than a burger. What kind of meat you order also matters. Chicken breast is highest in calories, followed closely by the thigh. Chicken wings and drumsticks are much lower in calories, making them smarter choices.

If you prefer breast meat, you can make it healthier by taking off the skin. Choose baked, broiled, or grilled chicken over fried or breaded chicken. Go easy on the honey mustard, barbecue sauce, and other special sauces. Each sauce packet adds around 60 calories. Be wary of sides. But these standard side dishes are all high in calories, so make sure to count them toward your meal. Pass on the crispy chicken sandwich, which may be flavorful, but is fried and fatty.

A much better choice is a grilled chicken sandwich. Order it skinless to make it even healthier. Mexican fast food restaurants can be a good option for finding healthy fast food. But they can also be caloric minefields-especially when it comes to burritos, nachos, and other cheese-heavy items. Portion control is also important, since the serving size on many Mexican fast food items is enormous. In order to enjoy what you want without blowing your diet, simply eat half and take the rest home for your next meal. You can also find healthier choices at chains such as Chipotle and Taco Del Mar, including whole-wheat tortillas and fresh vegetables.

But portions are still huge, so limiting the amount you eat in one sitting is key. Go easy on the rice and beans including in your burrito. These starches add hundreds of Sub looking to b feed by casual relationship top to your meal. Skip the sour cream, which can add calories. For a healthier option, add avocado or guacamole. Say no to chips. Look for Baja-style fish dishes. Opt for soft tortillas. Whether made of flour or corn, soft tortillas are lower in fat and calories than crispy, deep-fried shells.

Soft corn tortillas are usually healthier than soft flour tortillas. Try holding the cheese. You may be surprised how little you miss it in your burrito or taco, and it can save you over calories. Load up on fajita veggies. Adding them to your burrito or burrito bowl is an easy way to add tons of flavor and heart-healthy vitamins and phytochemicals without adding a lot of calories.

And while it is true that you can find relatively healthy choices at the top sandwich chains, their menus are not without their pitfalls. You can make healthier choices at a deli or sub shop but you need to use some common sense.

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