Eating fast food doesn’t have to sabotage your health. Discover the nutrition-savvy options recommended by experts to keep your meals enjoyable and healthy.
Understanding Fast Food Nutrition
Three in four Americans admit they consume fast food at least once a week, despite its reputation for being high in calories, sodium, and unhealthy fats. Frequent consumption of fast food diets can lead to health problems like obesity, Type 2 diabetes, and heart diseases. The key lies in knowing what to order. Dr. Urvi Shah, a hematologist-oncologist at Memorial Sloan Kettering Cancer Center, has evaluated the menu selections of popular fast food chains. Here’s a detailed guide to the best — and worst — things to order at six fast food restaurants according to Dr. Shah.
Chick-fil-A: Salads Over Sandwiches
Salads offer a much healthier alternative to heavier options at Chick-fil-A. Dr. Shah recommends opting for
- Spicy Southwest Salad: Mixed greens topped with grilled spicy chicken breast, tomatoes, cheese, roasted corn, black beans, poblano chiles, and red bell peppers.
- Market Salad: A combination of mixed greens, grilled chicken breast, crumbled blue cheese, red and green apples, strawberries, and blueberries.
Pair your salad with a healthy side like Kale Crunch, which consists of fresh kale and green cabbage tossed in vinaigrette and topped with almonds. Avoid caloric traps like the Chick-fil-A Deluxe Sandwich loaded with bacon, or the indulgent milkshakes that pack more than 80 grams of sugar.
Chipotle: Fresh and Nutritious Options
Chipotle has positioned itself as a healthier fast food choice, but selecting the right items is essential. Dr. Shah opines that diners should steer toward
- Veggie Burrito Bowl: Loaded with brown rice, guacamole, and vegetables, offering a satisfying and nutrient-rich meal.
- Salad with Brown Rice: A great way to incorporate fiber and nutrients while avoiding white rice's lower nutrient count.
Avoid caloric landmines such as the Carnitas burrito with large chips and queso, as it packs a staggering 1,290 calories and 75 grams of fat. Opting for a refreshing water instead of sugary drinks can also make a significant difference in your meal.
McDonald's: Smart Sandwich Selections
When it comes to McDonald's, the menu can feel overwhelming due to its many high-calorie offerings. Dr. Shah recommends
- McChicken or Filet-O-Fish: Each sandwich has fewer than 400 calories, making them better choices. Pair them with apple slices instead of fries for a healthier alternative.
Staying away from the Double Quarter Pounder with Cheese, which tops the calorie charts at 740 calories, will help you avoid consuming nearly 1,400 milligrams of sodium.
Subway: Focus on Vegetables
At Subway, make the right choices to maintain a nutritious intake
- Veggie Delite Sandwich: Made with a colorful array of veggies like lettuce, cucumbers, and tomatoes on hearty multigrain bread or in a wrap.
- Veggie Patty: Comes from Dr. Praeger’s, known for minimal processing and healthy fats.
Stay clear of The Beast sandwich, which boasts unnecessary calories with half a pound of meat and little nutritional value. Opting for a side salad over chips can help keep your meal balanced.
Taco Bell: Plant-Based Picks
Taco Bell can be surprisingly nutritious. Dr. Shah suggests
- Veggie Bowl: Full of black beans, seasoned rice, purple cabbage, avocado ranch sauce, and other nutrient-rich ingredients.
- Black Bean Crunchwrap Supreme: Well-balanced and filling, featuring black beans and fresh vegetables wrapped in a flour tortilla.
Avoid calorie bombs like the Cheesy Double Beef Burrito and its accompanying large Nacho Fries. Skip sugary drinks, as a Dirty Baja Blast can carry over 100 grams of sugar.
Wendy's: Revamping the Salad Game
At Wendy's, the salads reign supreme. Dr. Shah recommends
- Any of the fresh-made salads, such as Parmesan Caesar Salad or Apple Pecan Salad, with a side of plain baked potato and Apple Bites for a rounded meal.
Steer clear of high-calorie items such as the Mushroom Bacon Cheese Burger Triple. Not only does it pack 1,350 calories, but it also carries a hefty sodium content of 1,890 milligrams.
General Tips for Healthier Fast Food Choices
- Aim for under 500 calories per meal (adjust based on personal dietary needs).
- Limit sodium intake, ideally under 700 milligrams, and choose meals with high fiber content.
- Pair meals with water instead of sugary sodas, promoting hydration and better digestion.
Being conscious of your choices can help mitigate the potential adverse effects of fast food. By opting for the healthier suggestions provided by Dr. Urvi Shah, you can enjoy fast food while maintaining your health goals. Remember that mindful eating practices can allow you to savor your meals without compromising your nutrition.
Fast food doesn’t have to be detrimental to your health — with the right choices, it can fit into a balanced diet! Discover the power of smarter selections at these popular chains and enjoy a healthier lifestyle while still indulging in convenience meals.