Speedy food stuff: Ideas for deciding upon much healthier options

These 5 tips can help you make smart meal decisions when going to a fast-food stuff cafe.

By Mayo Clinic Staff members

Does next a fat-loss or healthful eating plan mean you will have to swear off fast food stuff? Not essentially.

An occasional quit for fast food stuff can suit into a healthful eating plan — if you happen to be watchful about what you purchase. Contemplate these tips.

Maintain portion sizes little

If the fast-food stuff cafe presents numerous sandwich sizes, decide the smallest. Bypass hamburgers with two or 3 patties, which can have additional than 900 energy.

Rather, choose a standard- or children’s-sized hamburger, which has about 250 energy.

Also, purchase the little serving of french fries alternatively of the substantial. This swap by itself can help you save two hundred energy or additional.

Decide on much healthier facet dishes

Get edge of the healthful facet dishes provided at numerous fast-food stuff dining establishments. For case in point, alternatively of french fries choose a facet salad with very low-fats dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt selection to your meal.

Other healthful decisions involve apple or orange slices, corn on the cob, steamed rice, baked potato chips or a broth-centered soup.

Go inexperienced

Decide on an entree salad with veggies and grilled chicken or shrimp. Decide on a dressing you like but be careful with the amount of money. Use 50 percent the deal or continue to keep the salad dressing on the facet to handle the range of energy from extra fats and other unwanted substances, this kind of as extra salt and sugar.

Watch out for large-calorie salads, this kind of as all those with deep-fried shells or all those topped with breaded chicken or other fried toppings. Also skip extras, this kind of as cheese and croutons, which immediately increase your calorie count.

Choose for grilled merchandise

Fried and breaded foodstuff, this kind of as crispy chicken sandwiches and breaded fish fillets, are large in fats and energy. Decide on grilled or roasted entrees — this kind of as chicken breast or lean roast beef.

Watch what you drink

Many drinks are large in energy. For case in point, a substantial standard soda, which is 32 ounces (960 milliliters), can have as numerous as four hundred energy. Rather, purchase eating plan soda, drinking water, unsweetened iced tea, glowing drinking water or mineral drinking water.

Also, skip the shakes and other ice product beverages. A substantial shake can have additional than 650 energy.

Have it your way

Bear in mind, you don’t have to settle for what comes with your sandwich or meal — not even at fast-food stuff dining establishments. Question for much healthier options and substitutions. And continue to keep your eye on portion dimensions.