Just because you are eating at a fast food restaurant doesn’t mean you have no control over what you eat. Helguide.com lists down the following tips to help you eat healthy the next time you hit a fast food joint.
Make careful selections
If their menu offers descriptions of their dishes, pay close attention to them. Avoid dishes that are labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce. These dishes are usually high in calories, fats, and sodium. Instead, order items that have plenty of veggies, or choose leaner meats.
Most fast food meals offer sodas. According to helpguide.com a 32-oz Big Gulp with regular soda contains about 425 calories, which means that one Big Gulp will eat up a big portion of your daily calorie intake. Drink water with your meal instead. You can add a little water to it. Or you can order unsweetened iced tea.
Remove salad dressings
When making selections avoid calorie- and fat-laden salad dressings, spreads, cheese, sour cream, etc. Order your foods without them. Or you can ask for condiments in packets so you can control how much goes into your food.
Do not be afraid to special order
A lot of fast food dishes would be healthy if it weren’t for the way they were prepared. If your dish is cooked in oil or butter, ask to have it steamed instead. You can also have your vegetables and other dishes served without sauces or dressing.
Watch portion size.
According to helpguide.com, an average fast food meal can contain as much as 1000 or more calories. What you can do is choose a smaller portion size. Don’t super size anything. Instead of fries, order a side salad. A single serving at a typical restaurant is usually enough for two meals. You can take home half of your food or share it with a dining partner.
Watch your salt
Fast food restaurants usually use a lot of salt in their dishes. Salt is a major contributor to high blood pressure, so avoid adding more salt to your high-sodium meal.
Basically just enjoy your food. Watch what you eat. Savor every bite. Chew your food more carefully. Avoid eating on the go. Aside from this, being mindful of what you eat also means stopping before you are full. Eating slowly gives our brains and bodies time to catch up and signal each other that we are full. Helpguide.com says mindful eating relaxes you, so you digest better, and makes you feel more satisfied.