Healthy food is a must if you want to live a healthy life. Eating ta home does not pose more health hazards. And it is easy to maintain a healthy diet. However, it will be hard to follow a healthy diet, if you have to eat fast food regularly. The reason is that fast food is loaded with unhealthy fat, sodium, and calories. That makes one meal enough for the whole day. Moreover, it completely lacks fiber, vegetables, and fruits and is low in nutrients.
That does not mean that you need to avoid fast food completely. When you feel hungry and are on the run, fast food does magic. Not only is it tasty and cheap but also convenient. But you cannot make it a regular diet if you are conscious about your health. Moderation is the key if want to add fast to your diet. What you order and how often you eat fast food should respect the element of moderation. Although finding a well-balanced fast food is difficult, choices are available that are healthier than others. The following pieces of advice can help you maintain a balance between the two.
Don’t Take up to 500 Calories
How many calories you take daily is a prerequisite for your health. An adult eats 836 calories on average per fast food meal and underestimates the role of calories. However, there is a chance for you to be sure how many calories you have taken. Most fast-food chains print nutritional info on their menu. If you order things such as pizza, you may get this info printed on pizza boxes. It is up to you to take benefit of this and maintain your good health. Don’t guess about the calories you are taking.
Foods Higher in Fiber and Protein, and Lower in Fat Should be your Option
As it has already been said that most fast food does not have fiber and protein. But this is what you should focus upon. Choose the food that has good stuff such as whole grain, fiber, and high-quality protein. Moreover, food that has a lower quantity of saturated fats is a good option. You should also be clear about all the products that have trans-fat.
Add-On Items Should be Yours
Since restaurants use ingredients of their choice, choosing wisely does not guarantee enough fiber, vitamins, or nutrients. This fact necessitates using some add-ons of your own choice to maintain good health. To do so, do a topping of yogurt, cottage cheese, pear or apple slices, carrot sticks, seeds and nuts, and dried fruits.
Guidelines for Ordering Healthier Fast Food
Ordering healthier fast food becomes less difficult if you check the nutritional guides available on websites. However, if you could be prepared, the following guidelines will help you make healthier choices.
Carefully Choose Portion Size
To entice customers many fast-food restaurants deliver food for more than one meal in the name of a single meal. But eating all this is not a healthier choice. That is why avoid value-sized and supersized deals and items. Always choose the smallest size while ordering burgers, sandwiches, and sides. Interestingly, you can get more reasonable deals on the kids’ menu.
Roasted or Grilled Lean Meat should be your Focus
In the guise of fast food, breaded and fried products such as breaded fish fillets, and crispy chicken sandwiches are not a healthy option. Rather always choose grilled and roasted items. For example, lean roast beef, lean ham, chicken breast, and turkey are good to go. Your best pick usually is grilled skinless chicken.
Always Read Descriptions on the Menu
Au gratin, scalloped, crispy, creamy, breaded, batter-dipped, basted, pan-fried, or dishes labeled deep-fried are high in sodium, unhealthy fat, and calories. The same is the case with cream sauce and Alfredo. You need to avoid all these unhealthy products. Information about the ingredients is available on the menu, read this carefully and then order.
Don’t be Stereotypical while Ordering
Always try new things. Many menu items may prove healthier when added with few substitutions and tweaks. For instance, you can ask to serve your order without sauce or dressing. Or you can request whole-grain bread for your sandwich or a wheat bun for your hamburger.
Don’t Get Trapped into Assumptions
Don’t judge a book by its cover, apply this strategy when you order fast food. Healthy-sounding items are not always your perfect choice. Many fast-food salads are not healthy since they have high friend toppings and fat dressing. To avoid this, what you need to do is to read nutritional facts.
How to Keep your Fast Food Calories under Control
1: Be Careful about Dressings and Condiments
Be aware of fat- and calorie-filled salad dressings, sauces, spreads, and sides when you order your meal. In particular, oil- and mayonnaise-based sauces contain a lot of calories. Ask him to hold the mayo and go for a packet of ketchup. This way you can choose by yourself how much is good to put on the sandwich.
2: Zero-Calories Beverages are a Must
Hidden calories are abundant in soda. An average large soda does have almost 300 calories which can swell your daily intake of calories. Likewise, shakes with up to 800 calories are not a favorable option. Don’t be trapped by fruit and lemonade drinks that add sugar and calories, though without in the way of nutrients. Rather order unsweetened tea, diet soda, or water.
3: Sanity Should Prevail for Sides
Go through menu items that accompany side dishes. Sides that can exceed your daily intake of calories are mashed potatoes with gravy, biscuits, cheese and macaroni, coleslaw, onion rings, noodles, rice, chips, and fries. Rather better sides are apple slices, corn on the cob, fresh fruit cups, baked potatoes, and salads with a light dressing.
4: Bacon is a Big No
Bacon adds extra flavor to salads and sandwiches. But it is high in calories and fats but with few nutrients. Instead of this, you should order tomatoes, lettuce, onions, pickles, or mustard to add flavors to your meal.
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