Eating fast food has become a reality for many people today. With our busy schedules, on-the-go lifestyles, or perhaps lack of culinary skills, picking up food to go is often what people need to do to get by.
The problem with most fast food is that they can be high in calories, saturated fat, and salt. The food industry wants to put out food that tastes good to the masses, so you often find a lot of salt and fat to give food some extra flavor.
While eating these foods once in a while is no problem, many people would like healthier options when eating out. What can you do to stay healthy and pick the best options when eating out?
Well there are two options you can take- pack “fast food” with you so you will be less likely to drive through that fast food lane. Or you can know what the best options are on the menu for the times you do get fast food.
We are more likely to get fast food when we are hungry and in a hurry. And a little planning can go a long way. Whether it is meal prepping on the weekend, packing a lunch the night before, or keeping good snacks in your car or in your bag.
Easy “fast food” snacks that you can keep on you without refrigeration include:
- Nuts
- Seeds
- Jerky
- Vegetables (carrots, celery, cherry tomatoes)
- Fruits (stone fruits, bananas, cherries)
- Protein bars
If you have healthy snacks on you, when hunger strikes you can eat what you have. This can also be a great tip for saving some extra cash. Eating a lot of fast food can cost a lot of money over time. While it may seem like five bucks here or ten bucks there, over the course of the year it could be hundreds to thousands of dollars you spend on fast food.
If you are in a bind and you need to go to a fast food restaurant, what are some healthy food options you can buy? That all depends on the fast food restaurants available. Many are starting to offer a wider variety of healthy food options.
If you are at a fast food restaurant where you can “build” your own meal- whether it’s a burrito, salad, or sandwich- you have more control over what goes in your food. Choose a lot of vegetables, they will keep you full longer, are lower in calories, and are jam packed with nutrients. Go light on the sauces, cheeses, and high calorie add-ins.
Also be aware of what you drink. Ideally, you can order water at no cost whenever you eat out. Remember that sodas, juices, and shakes all provide calories. This is in addition to the foods you are eating, so be mindful. Just adding on a shake to your meal can pack on an extra 800 calories.
Many fast food restaurants also offer salads, grilled meat options, whole grain oatmeal, fruit parfaits, wraps, and fruit or vegetables for sides to the entrees. Some restaurants even offer ways to modify the food you are ordering- like getting a lettuce wrapped burger if you don’t want to bun.
If a fast food restaurant has their nutrition information posted, that can be helpful in planning your meals. You can also ask for a copy of their nutrition information or look online. Look for total calories, saturated fats, and sodium at minimum.
Here are some healthy fast food ideas:
- Grilled chicken sandwiches
- Fresh salads
- Grilled meat with vegetables
- Fresh fruit
- Veggie filled burritos
The bottom line is selecting foods that are healthy for you. Everyone has their preference in how they eat. Maybe they are vegetarian or cannot have gluten. Maybe they avoid dairy or try to limit carbohydrates. Eating a wide variety of foods from different food groups is ideal for everyone to get the nutrition their body needs.
When you are on the go, you can eat healthy. It may just be a matter of planning in advance or having a game plan when you eat out. If you are in rush, fast food can fit in your diet. You just have to know what foods to choose.
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