Fast Food Tips

As you know, I eat fast food (lurvvvvvv Mickey D's french fries). It can be a part of a healthy diet, if eaten in moderation and if smart choices are made.

Here are some tips for when ya gotta have fast food from the American Heart Association (I've added my own tips in italics):

• Find out the nutritional content of fast-food items by visiting the chain’s Web site to help identify the healthiest choices. Some restaurants post this information near the counter or provide it in pamphlet form. This information can also be found on many chain's websites. I recommend looking this up, even at non-fast food joints. It'll give you a heads up and you'll make more educated choices when ya get the menu. (Check out Panera's and Macaroni Grills for instance, they might surprise you!)
  
• Pass on “value-size” servings that enable you to choose greater portions of food for a slightly greater price. “Super-sizing” a food item inevitably increases the amount of fat, added sugars, sodium and calories you consume. Or, "value" size and share the meal with a friend.
  
• Skip the sides, which are usually deep-fried. For a healthier side dish, order a side salad or fruit cup. Or, if the sides are what you came for, make the main entree something lighter. For instance, I like to get a large salad and a small fry. Or make your meal just sides. For example, small salad and fries, small salad and chili, baked potato and chili, fruit and salad....many places are adding more healthy sides options so take advantage.
  
• Choose a baked potato over French fries, but have it with vegetables or fat-free or low-fat sour cream or margarine instead of butter, full-fat sour cream or cheese. Or try salsa or greek yogurt on top! I keep a container of salsa at work for just such occasions. A $1 baked potato with salsa makes a great last minute, warm, cheap lunch.
  
• Choose grilled chicken sandwiches often – they’re a much healthier option than breaded, fried-chicken sandwiches and usually significantly leaner than the meats used in most burgers. Or, if you really want a burger, go for it. Usually a small burger is better for ya than a fried chicken or fish sandwich. But remember to get a small/junior/single and hold the fatty toppings.
  
• Avoid ordering sandwiches with double meat. A single serving of meat is 2–3 ounces (about the size of a deck of cards) and a single meat patty is usually well over a single serving.
  
• Avoid adding bacon to sandwiches, because it’s high in fat and calories and has very few nutrients. Order pickles, onions, lettuce, tomatoes, mustard and ketchup instead to add flavor without fat. Plus, fast food bacon is usually soggy. Who wants that?!? Def not worth the calories!
  
• Steer clear of fried fish sandwiches. Choose fish sandwiches where the fish is baked, broiled or grilled. But I loooove the filet o fish.... le sigh. I got nothing else for this one. They're right. I know they're right. When I do order it I get it without cheese, because it really doesn't add anything to the sandwhich.
  
• Try asking for a wheat or whole-grain bun, as some places do offer them. Or find out if they have bagels or english muffins instead of biscuits.
  
• Hold the mayonnaise and other calorie-laden sandwich sauces (e.g., “special sauce”). Or get it on the side and apply your own light dusting. Please do not do this while driving.
  
• Drink water, diet soda or skim or low-fat milk. Regular sodas are loaded with sugars and calories. I love Mickey D's $1 large unsweetened tea.
  

• Remember, you can have it "your way" at most establishments. It never hurts to ask for special requests.