As ideal as it would be to always eat food made at home, sometimes that’s just not possible. Having a busy life means that occasionally you will need food on the run- and that’s okay, as long as it IS occasional. What’s important is to be aware of how to make the healthiest decisions when stepping up to the counter or pulling up to the drive through window. The problem is, the decision isn’t always so obvious!
For example, a salad may seem to be a much healthier option than a cheeseburger. However, if you go to McDonald’s and get a Caesar Salad with Crispy Chicken and Caesar dressing to go along with it, you’ve just ordered a 700 calorie, 54 fat gram meal- and you didn’t even order a drink yet! For almost the same caloric value (670 kcal) and half the fat (27 grams) you can get a Bacon Cheeseburger, small fries, and even add in some apple slices with caramel dip for a treat. If you need even more proof, check out this page from David Zinczenko, author of Eat This, Not That!
Another misconception is that chicken is always healthier than beef, but that’s not true either. A Southwest Crispy Chicken Sandwich at McDonald’s is 590 calories and 29 grams of fat, while a Quarter Pounder without cheese is only 430 calories and 20 grams of fat.
So if you have to throw out the classic rules of salads over burgers, chicken over beef, how DO you make smart decisions? The best way is to plan ahead. Almost all fast food restaurants list nutritional facts online, and some have even started offering “meal builders,” where you can put together a meal online and see what the total nutrition of the meal is. If you have an iPhone, there are several options for apps to download that will tell you nutritional info; Fast Food Calories is one of them (and it‘s free to download!)
But what if you didn’t plan ahead? Some restaurants will have their nutritional facts inside, on a brochure or on a poster. For those that don’t, you’ll need to use your best judgment. Stay away from “crispy” or breaded foods, they will often be deep fried and the breading will soak up the oils. Grilled meats are preferable to fried ones; switching the Southwest Chicken Sandwich from crispy to grilled takes it down 90 calories and 8 grams of fat. Soda is another pitfall; it’s loaded with calories and sugar, and diet sodas have artificial sweeteners that make you crave sugar. If you choose a salad, pick a vinaigrette or olive oil over a creamy dressing. Finally, pick healthful sides. Apple slices with caramel are healthier than fries- and will keep you satisfied for longer.
If you’re interested in reading more, check out these articles from David Zinczenko; the first gives some great low-cal options at some fast food joints, the second lists some fast food meals to avoid, and the last article dishes the real numbers in seemingly healthy foods.
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