How to Make Healthy Fast Food Choices

Can fast food be part of a healthy diet? The CDC estimates that most Americans get one third of their daily calories from sources outside the home, and a study from the USDA shows that people who frequent fast food restaurants have a higher BMI than people who don't. The increase in fast food consumption coincides with the increase in obesity in the past few decades.

The ideal approach to healthy living would be to limit fast food in our diets. With today's fast-paced lifestyle, that might be difficult to do sometimes. Is there a way to eat at a fast food restaurant and still have a healthy lifestyle?

Here are six tips for making healthy choices at fast food restaurants

Go for the salad, but be aware of hidden calories

Salads can be a healthy alternative to burgers and fries, but not if they include high-calorie, high-fat ingredients. Salads topped with fried chicken, oily croutons and full-fat dressings can be pack a caloric punch. One popular restaurant offers a salad with fried chicken and bacon, topped with ranch dressing. It actually has more calories and fat and more than twice the sodium as a hamburger and small french fries. Avoid anything fried on your salad, and always order lowfat or fat-free dressing.

Add soup to your meal

Studies show that people who eat soup with their meals eat less and feel more satisfied, but keep in mind that clear, vegetable-based soups have less calories and fat than cream-based soups and chowders. Chili is also a filling and fiber-rich choice.

Hold the mayo, and other special sauces

You can save a lot of fat and calories just by ordering your sandwich burger without the special sauces. Order ketchup, mustard or barbecue sauce instead.

Stay away from anything crispy or crunchy

Crispy and crunchy usually equals breaded and/or deep-fried. Avoiding these two bad boys will save a lot of calories. Choose broiled or grilled options instead.

Order water or other unsweetened beverages

Soda can add a lot of calories to your meal. Most beverage serving sizes are actually quite large. A typical "small" soda can be as much as 16 ounces.

Check the menu for new, healthier options

With the growing awareness and emphasis on health and weight loss, many fast food restaurants now offer some healthier selections on their menus. Options such as yogurt and granola, fresh apple slices, and veggie burgers are now part of some fast food menus.

Watch portion sizes

Typical servings in restaurants are much larger than they used to be. Share big portions with a friend, or take some home for later.

Looking for the better choices on the menu and making some adjustments in your order can help you keep your healthy lifestyle goals.

_Sources:

Bliss, Rosalie Marion (2009, Feb 3). Food Choices and Health Indicators . Retrieved March 16, 2009, from USDA Agricultural Research Service Web site: http://www.ars.usda.gov/is/pr/2009/090203.htm

Incorporating Away-from-Home Food Into a Healthy Eating Plan. Retrieved March 16, 2009, from National Center for Chronic Disease Prevention and Health Promotion Web site: http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_away_from_home_food.pdf

(2009, March 12). McDonald's USA Nutrition Facts for Popular Menu Items. Retrieved March 16, 2009, from McDonalds USA Web site: http://nutrition.mcdonalds.com/nutritionexchange/nutritionfacts.pdf