Getting Your Fast-Food Fix (Healthy Eating in McDonald’s, Burger King and Subway)

By dibocc

Fast food may not be at the top of your list of healthy foods and, in fact, it shouldn’t be. However, eating on the go is a reality, and that sometimes means getting your fix at the local fast food restaurant… just because that’s the only thing around. If you have kids, visits to McDonald’s may be even more frequent.

If that’s the case, don’t despair. While you shouldn’t make fast food part of your regular diet, you can safely eat it occasionally without sacrificing your waistline in the process. Here are a few guidelines to take you through.

WHAT TO AVOID

Anything fried. This may be particularly hard at McDonald’s, which is notorious for deep-frying everything. Look for the words grilled or baked instead.

Anything that looks covered in oil. Oil is often added to pasta, baked potatoes and salads to provide flavor cheaply. Anything with a lot of cheese will probably look very oily if heated. If you see something dripping or swimming in oil, avoid it.

Anything in an extra-large size. Never “supersize” anything, and opt for the small or medium serving if you have a choice.

Anything with sauces already added. Ask for gravy and sauce on the side, so you can control how much you use. While this may seem like a harmless extra, many condiments pack a lot of calories. Examples: McDonald’s Ranch dressing is 251 calories, and Subway’s Greek Vinaigrette packs 200 calories.

WHAT TO DO

Ask for substitutions. Low-fat mayo or mustard is better than regular mayonnaise. Ask them to hold the cheese and provide salsa or other healthy alternative.

Skip the side dish. A serving of French fries can provide up to 500 extra calories.

Order from the kid’s menu. The servings are often big enough to satisfy an adult, especially if you order a salad or a yogurt as a complement.