How to Choose Healthy, Lower Fat Fast Food

It’s also a widely known fact that America is experiencing an obesity epidemic. In addition, Americans are notorious for jumping on the bandwagon of fad diets, most of which fail.

So how can a nation that’s so obsessed with fast food and being thin compromise and find a healthy balance? The answer is simple. Americans must educate and familiarize themselves with fast food menu options and their nutritional content.

In 2000, ObesityinAmerica.org reported that all 50 states had obesity percentage rates of 15% or greater, with 35 states having obesity prevalence rates as high as 20% or greater. Eight years later, The NPD Group, a leading marketing research firm, conducted a study that found that the percentage of American adults eating healthier has increased and the level of obesity is leveling off. More than 75% of people were consuming reduced fat foods, and more than half were eating reduced calorie, whole grain or fortified foods.

This is a huge step in the right direction. But Americans will continue to eat fast food. Therefore, the solution is awareness of the options. Many of the nation’s most popular chains now offer lighter, healthier menu options for the same price as the other items. Complete nutritional guides can be found at most fast food restaurants’ Web sites, but here’s just a few of the options that will fill you up without weighing you down:

McDonald’s:

A good rule of thumb is to choose grilled chicken over crispy, avoid syrup, margarine and cheese when possible and be wary of salad dressings’ nutritional contents.

• Hamburger: 9g fat, 250 calories, 31g carbohydrates, 12g protein
• Premium Grilled Chicken Classic Sandwich: 10g fat, 420 calories, 51g carbohydrates, 32g protein
• Grilled Chicken Snack Wraps (Ranch, Honey Mustard and Chipotle BBQ): each at or under 10g of fat, 270 calories, 28g carbohydrates and 18g protein
• Hotcakes w/o syrup and margarine: 9g fat, 350 calories, 60g carbohydrates, 8g protein
• Fruit ‘n’ Yogurt Parfait: 2g fat, 160 calories, 31g carbohydrates, 4g protein
• Sundaes (Strawberry and Hot Caramel):each at or under 8g fat, 340 calories, 60g carbohydrates, 7g protein

Taco Bell:

The entire Fresco Menu offers lighter faire by replacing cheese and sour cream with salsa.

· All nine items – Crunchy Taco, Beef Soft Taco, Chicken and Steak Burrito Supremes, Chicken Fiesta Burrito, Zesty Chicken BORDER BOWL® w/o dressing, Ranchero Chicken Soft Taco, Gilled Steak Soft Taco and Bean Burrito – are at or under 8g fat, 350 calories, 51g carbohydrates and 19g protein.

Wendy’s:

Portion sizes are key. Order the Kids' Menu version and save hundreds of calories and half or more of the fat.

• Baked Potatoes (Plain and Sour Cream & Chives): each at or under 4g fat, 320 calories, 63g carbohydrates and 8g protein)
• Chili (Small and Large): each at or under 9g fat, 280 calories, 29g carbohydrates and 21g protein
• Kids’ Meal French Fries: 10g fat, 210 calories, 28g carbohydrates and 3g protein
• Frosty (Junior and Small Vanilla and Chocolate): each at or under 8g fat, 320 calories, 52g carbohydrates and 9g protein
• Hamburger (Junior or Kid’s Meal): 8g fat, 230 calories, 27g carbohydrates and 13g protein
• Ultimate Chicken Grill Sandwich: 7g fat, 320 calories, 36g carbohydrates and 28g protein

Burger King:

Fruits and vegetables are usually good choices, just be aware of what they're paired with.

• TENDERGRILL® Chicken Sandwich without mayo: 9g fat, 380 calories, 51g carbohydrates, 25g protein
• KRAFT® Macaroni and Cheese: 7g fat, 180 calories, 22g carbohydrates and 7g protein
• BK VEGGIE® Burger without mayo: 8g fat, 340 calories, 46g carbohydrates and 23g protein
• BK™ Fresh Apple Fries and Caramel Sauce: 0g fat, 60 calories, 15g carbohydrates and 0g protein
• Small Onion Rings: 7g fat, 140 calories, 18g carbohydrates and 2g protein
• Strawberry Milk Shake – Value: 10g fat, 360 calories, 60g carbohydrates and 6g protein

Subway®: By far, this restaurant offers the healthiest menu options that will leave you feeling full, not fat. There are many salads and sandwiches that are 6g of fat or less not counting cheese and condiments. Be aware however, that the wraps are low-carb, not low-fat.

• 6” Subs (Ham, Oven Roasted Chicken Breast, Roast Beef, Subway Club®, Sweet Onion Chicken Teriyaki, Turkey Breast, Turkey Breast and Ham and Veggie Delite): each at or under 6g fat, 370 calories, 59g carbohydrates and 26g protein
• Salads (Ham, Oven Roasted Chicken Breast, Roast Beef, Subway Club®, Turkey Breast, Turkey Breast and Ham and Veggie Delite): each at or under 4g fat, 150 calories, 14g carbohydrates and 19g protein

Overall, these restaurants offer plenty of healthy options to satisfy one’s hunger without destroying their diet. Indulging and treating oneself every once in a while is encouraged, but moderation, portion control and common sense are key ingredients to maintaining a healthy weight. Enjoy!

Subway offers several healthy options.

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