Advertisement
Opt for lean, grilled meats, keep the portion size small and skip the soda
It’s no secret that fast food isn’t good for us. But life happens, right? Sometimes, we find ourselves in a pinch when plans go awry.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
And we get it. Fast food is convenient, inexpensive and in our busy society, it’s sometimes the only option.
“I wouldn’t classify fast foods as healthy by any means, but there are certainly choices we can make that are superior to others,” says registered dietitian Julia Zumpano, RD, LD. “Fast food has come a long way. There are some more varieties of fast foods these days that can offer some healthier options.”
We talked with Zumpano along with registered dietitian Kate Patton, RD, LD, to learn the tricks to ordering healthy fast food, so you’ll feel better prepared the next time the drive-thru is your only choice.
“Calories and nutrients are pretty readily available if you look online or by the register,” Patton says. “Knowing what you’ll order ahead of time or how you’ll order can give you a better attitude toward fast food. It doesn’t have to derail your whole day.”
Finding a well-balanced meal at a fast food restaurant may require making some special requests, but don’t worry — you won’t be the first person to ever ask for some tweaks. Don’t be afraid to ask for extra veggies, to make a substitution or leave something off.
Keep these three quick tips in mind when making your fast food order:
Advertisement
This fast food staple can pack in the calories. And all the grease can leave your belly feeling off. But if you’re craving a burger, there are ways it can be calorie controlled.
A step up in nutrients from traditional meat burgers, chicken sandwiches or chicken nuggets can be a good source of lean protein.
If you’re looking for a taste of the sea when it comes to fast food, tread carefully. While it may sound like a healthier choice (fish is a lean protein source, after all), a lot of fish options at fast food restaurants are actually high price in calories and fat.
We know — if fast food is on the menu, you probably didn’t have a salad in mind. But a number of fast food restaurants are making salads these days. Even still, some of the toppings you’ll find on those salads can diminish their health potential. Keep your fast food salad healthy by:
When it comes to these popular fast-food meals, it’s best to skip the tortilla and opt for a bowl instead. If you’re a serious athlete who needs the carbs, you can go for the tortilla, but otherwise, you’re going to be better off without it.
Advertisement
French fries are one of America’s favorite foods and a staple at many fast food joints. But they’re often overly processed, deep-fried and chock-full of saturated fat.
Soda and fast food seem to go hand-in-hand. But it’s no secret that soda isn’t good for us. (That includes the “diet” kinds, which are full of artificial sweeteners that should be avoided.) But you can find healthier choices on just about any fast food menu.
Condiments, dips and seasoning can wreak havoc on an otherwise healthy meal. That’s in part because most have a ton of hidden sugar and sodium.
Advertisement
Sometimes, you just need a sweet treat. Plus, who wants to take the kids to the ice cream shop and not get anything?
A survey by Cleveland Clinic found that nearly half of Americans eat fast food every week. Even when you’re making healthier fast food choices, you don’t want to overdo it. Zumpano suggests working to limit your intake of fast food to once a week at the most.
“Most fast food is made from packaged and processed ingredients,” Zumpano explains. “So, it’s going to be very high in sodium. It’s void of vitamins and minerals, too, so it’s not providing us much in the way of nutrition.”
If you need an occasional indulgence on quick eats, it’s OK. We all need a convenient bite here and there. But knowing there are healthy choices to be made, even at the drive-thru, can help ensure you get that convenience without derailing your day.
Advertisement
Learn more about our editorial process.
Advertisement
Intermittent fasting could impact your milk supply and energy levels, so it’s best to wait until you’ve weaned your baby from nursing
Although allulose is an FDA-approved sugar substitute, more research is needed to understand its safety
Consumption needs vary based on activity, weather, metabolism and other factors
A typical recommended balanced diet is half fruits and veggies, a quarter protein and a quarter grains
Eating enough dairy, fish and leafy greens is a good way to help keep your bones strong
This low-fat, plant-based eating plan includes lifestyle changes, such as exercise, stress management and social support
Eating foods derived from plants can lower your risks of heart disease, diabetes and obesity
There are different ways to alternate between eating and fasting
Not all ear infections need antibiotics — cold and warm compresses and changing up your sleep position can help
A glass of lemon water in the morning can help with digestion and boost vitamin C levels, and may even help get you into a better routine