Extra: Healthy Fast Food Choices

Fast food can be healthy food if you know what to look for and order, and have the will power to follow through. With a little bit of effort, you can ensure that the fast-food meals you choose fall within a healthy dietary pattern.

Follow these fat-sensible tips when making your fast-food choices:

• Find out the nutritional content of fast-food items by visiting the chain’s website to help identify the healthiest choices. Some restaurants post this information near the counter or provide it in pamphlet form.

• 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.

• Skip the sides, which are usually deep-fried. For a healthier side dish, order a side salad or fruit cup.

• 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.

• 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.

• Try asking for a wheat or whole-grain bun, as some places do offer them.

• Drink water, diet soda or skim or low-fat milk. Regular sodas are loaded with sugars and calories.

Here's a look at some of the healthy and unhealthy choices you can make in a fast food restaurant.

Burger Chains

Healthy Choices:
1. Regular, single-patty hamburger without mayo or cheese
2. Grilled chicken sandwich
3. Veggie burger
4. Garden salad with grilled chicken and low-fat dressing
5. Egg on a muffin
6. Baked potato
7. Yogurt parfait
8. Grilled chicken strips
9. Limiting cheese, mayo, and special sauces

Unhealthy Choices:
1. Double-patty hamburger with cheese, mayo, special sauce, and bacon
2. Fried chicken sandwich
3. Fried fish sandwich
4. Salad with toppings such as bacon, cheese, and ranch dressing
5. Breakfast burrito with steak
6. French fries
7. Milkshake
8. Chicken “nuggets” or tenders
9. Adding cheese, extra mayo, and special sauces

Fried Chicken Chains

Healthy Choices:
1. Skinless chicken breast without breading
2. Honey BBQ chicken sandwich
3. Garden salad
4. Mashed potatoes
5. Limiting gravy and sauces

Unhealthy Choices:
1. Fried chicken, original or extra-crispy.
2. Teriyaki wings or popcorn chicken
3. Caesar salad
4. Chicken and biscuit “bowl”
5. Adding extra gravy and sauces

Mexican Chains

Healthy Choices:
1. Grilled chicken soft taco
2. Black beans
3. Shrimp ensalada
4. Grilled “fresco” style steak burrito
5. Veggie and bean burrito
6. Limiting sour cream, guacamole, or cheese

Unhealthy Choices:
1. Crispy shell chicken taco
2. Refried beans
3. Steak Chalupa
4. Crunch wraps or gordita-type burritos
5. Nachos with refried beans
6. Adding sour cream, guacamole, or cheese

Sub Sandwich Chains

Healthy Choices:
1. Six-inch sub
2. Lean meat (roast beef, chicken breast, lean ham) or veggies
3. One or two slices of lower-fat cheese (Swiss or mozzarella)
4. Adding low-fat dressing or mustard instead of mayo
5. Adding extra veggie toppings
6. Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced

Unhealthy Choices:
1. Foot-long sub
2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
3. The “normal” amount of higher-fat (Cheddar, American) cheese
4. Adding mayo and special sauces
5. Keeping the sub “as is” with all toppings
6. Choosing white bread or “wraps” which are often higher in fat than normal bread

Italian and Pizza Chains

Healthy Choices:
1. Thin-crust pizza with half the cheese and extra veggies
2. Plain rolls or breadsticks
3. Antipasto with vegetables
4. Pasta with tomato sauce and veggies
5. Entrée with side of veggies
6. Grilled (“Griglia”) dishes

Unhealthy Choices:
1. Thick-crust or butter-crust pizza with extra cheese and meat toppings
2. Garlic bread
3. Antipasto with meat
4. Pasta with cream or butter-based sauce
5. Entrée with side of pasta
6. Fried (“Frito”) dishes

WWW Address: http://www.gachd.org/extra/healthy_fast_food_choices.php