How to Make Low-Calorie Fast Food Options
Fast food can be a quick and convenient option when you’re on the go, but it’s only sometimes the healthiest choice. Many fast food meals are high in calories*, fat, and sodium, which can contribute to weight gain and other health problems. However, with some knowledge and planning, you can make healthier choices at fast food restaurants and still enjoy a satisfying meal. In this guide, we’ll take a closer look at some of the most popular fast food options and show you which are the best for a low-calorie diet.
Burgers :
Burgers🍔 are a staple of fast food restaurants, but they can also be one of the most calorie-dense options on the menu. A typical fast food burger can contain anywhere from 400 to 800 calories, depending on the size and toppings. However, you can make burgers a healthier choice by following these tips.
Go for a smaller size:
One of the easiest ways to cut down on calories* is to order a smaller burger. Many fast food restaurants now offer “junior” or “value” sizes of their burgers, which can have significantly fewer calories* than the regular-size options. For example, a junior cheeseburger at McDonald’s contains just 250 calories, compared to a regular cheeseburger’s 300 calories.
Skip the cheese:
Another way to reduce the calorie content of a burger is to skip the cheese🧀. Cheese can add 100 or more calories to a burger, so leaving it off can make a big difference.
Load up on veggies🍆: Adding extra lettuce, tomato🍅, onion🧅, and other vegetables can help fill you up without adding many extra calories. These toppings are also a great source of vitamins and minerals.
Choose a healthier side:
Many fast food meals come with a side of fries, which can add hundreds of calories to your meal. Instead, choose a side of fruit or salad to keep your calorie* count in check.
Chicken sandwiches:
Chicken sandwiches🥪 can be a healthier choice than burgers, but it’s still important to watch portion sizes and toppings. A typical fast-food chicken sandwich can contain anywhere from 300 to 600 calories, depending on the size and toppings. Here are some tips to make your chicken sandwich a healthier option.
Choose grilled chicken:
Grilled chicken🍗 is a healthier option than fried chicken because it’s lower in fat and calories. For example, a grilled chicken sandwich at Chick-fil-A contains just 400 calories, compared to the fried chicken sandwich’s 440 calories.
Skip the mayo:
Many chicken sandwiches come with mayo or other high-calorie sauces. Skipping these sauces can save you a significant amount of calories.
Go for whole-grain bread:
Whole-grain bread is a healthier option than white bread because it contains fiber and nutrients. Choose a sandwich made with whole-grain bread to boost the nutritional value of your meal.
Tacos and burritos:
Tacos and burritos are other popular fast food options but can also be high in calories. A typical fast food taco or burrito can contain anywhere from 300 to 600 calories, depending on the size and toppings. Here are some tips to make your taco or burrito a healthier option.
Go for a smaller size:
Like burgers, choosing a smaller-size taco or burrito can help you cut down on calories. Many fast food restaurants now offer “junior” or “value” sizes of their tacos and burritos, which can have significantly fewer calories than the regular-size options.
Choose lean meats:
Lean meats like chicken or fish are healthier than fatty meats like beef or pork. They’re lower in calories and saturated fat, which can help you maintain a healthy weight and reduce your risk of heart disease.
Load up on veggies:
Like with burgers, adding extra lettuce, tomato, onion, and other vegetables🥕 can help fill you up without adding many extra calories. These toppings are also a great source of vitamins and minerals.
Skip the sour cream and cheese:
Sour cream and cheese can add hundreds of calories to your taco or burrito. Skipping these toppings can save you a significant amount of calories*.
Salads:
Salads are often considered healthy fast food, but you must be mindful of the dressing and toppings you choose. Many fast food salads can contain hundreds of calories, depending on the sauce and toppings. Here are some tips to make your salad🥗 a healthier option.
Choose a light dressing:
Many fast food salads come with high-calorie dressings like ranch or Caesar. Choosing a creamy dressing, such as vinaigrette or oil and vinegar, can save you significant calories.
Load up on veggies:
Adding extra lettuce, tomato, onion, and other vegetables can help fill you up without adding many extra calories. These toppings are also a great source of vitamins and minerals.
Skip the croutons and cheese:
Croutons and cheese can add hundreds of calories to your salad. Skipping these toppings can save you a significant amount of calories.
It’s also important to remember that not all fast-food restaurants are created equal. Some restaurants may have healthier options than others, so it’s a good idea to research menu items and nutrition information before deciding where to eat. Many fast food chains now have online nutrition information, making it easy to compare menu items and make healthier choices.
Other Options :
Another option is to look for fast food restaurants that offer “fresh” or “whole food” options. These restaurants may use higher-quality ingredients, such as grilled meats, fresh produce, and whole-grain bread, which can make for healthier menu options.
In addition to being mindful of the food options and ingredients, it’s also important to be aware of portion sizes. Even if you make the healthiest choice on the menu, ordering a significant portion can still add many calories to your meal. Consider sharing a meal with a friend or taking half of your meal home for leftovers.
Conclusion
Eating fast food doesn’t have to mean compromising your health. Following these tips and being mindful of your food choices and portion sizes, you can make healthier choices at fast-food restaurants and still enjoy a satisfying meal. Always check nutrition information and ingredient lists before ordering and make adjustments as needed to fit your dietary needs and goals.
*Learn Everything About Calories, visit our home page.
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