While many people associate fast food with guilt, there are ways to enjoy drive-thru meals without compromising health. Kelly Elliot, a Registered Dietitian Nutritionist at Denver Midtown Clinic - Weight Loss & Reflux Center, outlined several methods for making more nutritious choices at popular fast food chains.
Selecting Nutritious Menu Items
To find healthier options, individuals should look closely at menus and consider beverages like water, unsweetened iced tea, coffee, or sugar free lemonade instead of soda. For entrees, options such as salads, grilled chicken, or thin crust veggie pizza are recommended. Elliot suggested that people can ask restaurants for nutrition pamphlets to take ownership of their calorie intake.
Controlling Portion Sizes
Managing portion sizes is another critical factor, as the average fast food meal ranges between 1200 and 1500 calories. To prevent overeating, Elliot advised eating mindfully, splitting meals with others, or wrapping half of a meal to save for later, which can reduce calorie intake by 50 percent.
Customizing Your Order
Customizing orders allows for better nutritional design. Recommendations included replacing beef with turkey or grilled chicken, asking for no cheese or sauce, and choosing vegetables over fries. For bowls, Elliot suggested using lettuce instead of white rice and focusing on lean meats, beans, and vegetables.
Identifying Hidden Calories
Consumers should remain aware of hidden calories in seemingly healthy items. For instance, salads can be high in fat and calories if they include heavy amounts of cheese, croutons, or dressing; some taco salads in fried bowls may even be among the highest calorie items available. Additionally, condiments like Chick-Fil-A sauce can add significant calories, such as 140 calories per single packet.
The Risks of Frequent Consumption
While healthier choices are possible, Elliot noted that fast food should not become a regular habit due to high levels of sodium, fat, and additives. She stated that highly processed foods may lack necessary nourishment, which can lead to hunger even after consuming large amounts of calories.
Navigating Menus with Moderation
By making smart decisions about moderation and choosing better alternatives, it is possible to navigate fast food menus effectively. Elliot stated that while fast food often receives a bad reputation, good choices can be made at almost any location.
