Many fast food restaurants are starting to offer healtheir options. Losing weight boils down to an appropriate amount of calories for your body. It is a balance of calories you consume throughout the day and calories you burn during the day. For weight loss, you want to burn more than you use.
Just as important as calorie counting, you want your sources of calories to be healthy. For a person that needs 2,000 calories a day, they should not all be coming from candy bars!
For fast food restaurants, just like choosing healthy foods at home, choose foods that are not prepared with added fat such as frying or breading and frying. For example if you are ordering a chicken sandwich, choose the chicken that is grilled versus the breaded chicken. This eliminates calories from the breading and frying.
Also, choose foods that do not have added sugars in them. Some foods may be misleading, so be aware and look for the calorie count on the menu. Some fast food establishments have begun to display the calories per serving on packaging and on the menu. Use this as a tool to help you choose wisely. As a general rule of thumb, aim for your lunch to be between 400 and 600 calories (based on a 2,000 calorie per day diet).
The good news is that today you can find healthy fast food everywhere. Whether you run into a quick mart or stop at a fast food restaurant, there are loads of healthy choices. Soft shell corn tortilla bean tacos with a side of guacamole. Salmon Caesar. Bean and chicken bowl with grilled onions and peppers, hold the sour cream. Fish soft shell tacos. Grass fed burger on whole grain bun. Skip the fries and ask for tomatoes and extra pickles. Sleeve of nuts and a low sodium vegetable juice. Sushi and edamame. 6" whole grain turkey sub loaded with veggies. Skip the mayo, add mustard or a squirt of vinegar. If still hungry, add an apple and forgo the chips. Or try a veggie burger sub. The options are endless.
- Subway:
- Manchu Wok:
- McDonald's:
Two grilled honey mustard or chipotle chicken snack wraps (Again, ditch the wrap and eat with knife and fork.)
Add side salad to any meal
- Wendy's:
Side order of small chili
- Taco Bell:
Two fresco chicken or steak hard tacos with a side of fresco pinto beans
- Burger King:
Side of apple fries
- Papa John's Pizza:
One slice of garden fresh pizza on whole wheat crust with 1 whole wheat breadstick dipped in pizza sauce
- Kentucky Fried Chicken (KFC):
Side salad with no croutons and fat free ranch dressing
Green beans
Corn on the cob
- Chipotle:
Continue Learning about Nutrition and Weight Loss
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.