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What foods can I choose that would be healthy when eating at fast food restaurants?

Good question! Making healthy choices can matter a lot, especially if you find yourself at the fast food counter 3, 4, 5 or more times a week. Typical fast food choices are high in calories, salt, and fat and not so many nutrients. Most fast food chains promote over eating. Resist the bargain combos and options to super-size your meals. Instead, get to know the healthier menu options at your favourite fast food restaurants.

Ways to make your fast food choices healthier.

• Watch your portion sizes.  Many choices have 1000 to 1500 Calories not to mention the extra calories from the soft drinks!  Avoid the burgers with 2 or 3 beef patties, and choose a small order of French fries instead of a large.  Share a meal or an order of fries with a friend or save half of your meal for a snack later or for lunch the next day. 

• Choose grilled options.  Fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, are high in fat and calories.  Choose grilled or roasted lean meats, such as turkey, chicken breast, lean ham or roast beef.  You can also check out subs or bagel sandwiches, vegetarian pizza, soup and sandwich specials, chili, burritos and fajitas.

• Choose a healthier side dish.  Instead of French fries choose a side salad with low-fat dressing or a baked potato (be careful of the toppings!). Add a fruit bowl or a fruit and yogurt parfait to your meal. Pick apple or orange slices or steamed rice if available.

• Watch what you drink.  Ask for water, milk, chocolate milk or 100% fruit juice instead of pop or fruit drinks.  Skip the shakes and other ice cream drinks which contain more than 1,000 Calories and all of your saturated fat for the day.

• Avoid the sauces.  Ask servers to go easy on the "special sauce", sour cream, salad dressing, cheese sauce and other high-fat toppings that also have lots of salt.

• Eat out less often.  The more often you make your own meals, the more opportunity for healthier choices!

Check out the Simcoe Muskoka District Health Unit website for more healthy eating tips when eating at fast food restaurants.

Link to www.sodium101.ca for links to nutrition information for fast food restaurants .

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