It’s hard to make healthy choices when you’re in a rush. Especially when choosing from equally unhealthy-looking fast food drive-thru. When faced with a barrage of menu options, many of us give up on the whole idea of nutrition and succumb to fried decadence.
“I rarely eat fast food,” Christopher McGowan, a doctor who specializes in obesity medicine and is known for his viral weight loss TikTok videos, tells TODAY. Sometimes,” he said, adding that there are ways to do it in a healthy way, or as healthy as possible.
Pause before ordering.
Fast food’s “fast” is what makes it so easy and convenient, but McGowan says it’s important to plan your order. Reading the menu ahead of time can prevent you from making impulsive decisions.But that doesn’t mean you should spend hours researching nutritional information. You can plan right before you step in,” McGowan says.
Whether you’re in the front parking lot or waiting in line, you can call up menus from major franchises on your phone. When it’s your turn, don’t get upset. Decide on an order and stick to it, he says McGowan.
Prioritize lean protein.
“You want to prioritize protein,” McGowan said. Because it’s used slowly, it can keep you satisfied longer than eating something like French fries.Menu items such as chili at Wendy’s are protein-packed, says McGowan.
But be careful. “Look for lean protein,” suggested McGowan. The easiest way to do this is to avoid fried foods altogether. That’s it. McGowan says he’ll opt for the grill instead. “If I have a chicken option, I always choose grilled rather than fried,” he said.
Set the sauce aside.
McGowan says ordering dressings and sauces on the side is an absolute must. “Dressings are going to be one of the most calorie-dense ingredients in a salad,” says McGowan. said today.
It’s not that there is no dressing or sauce at all. “You can add dressing to your salad,” he says McGowan. “Add a small amount and mix to add flavor, but avoid the excess calories, oil, salt and sugar that are common in these dressings.”
McGowan’s advice is basically the same from any source. A lot of fast food swims, but you can request otherwise. For example, if you’re at Taco Bell, you can order most items “fresco style,” skipping the cheese and sauce and substituting fresh tomatoes.
Unfortunately, this sauce-on-the-side strategy means skipping menu options that can’t be personalized entirely, like coleslaw. McGowan says they’re basically made of oil, sugar, and salt, which makes any option that looks like a drip look so sassy.
Save half of your meal for later.
“Fast food restaurants often overfill,” says McGowan. Huge portions are easy to overeat, but McGowan has a strategy for dealing with this problem. “Split your meal with someone else and either make your own portion less or take half home,” he says McGowan. So invite a friend over for lunch or take the leftovers for another meal.
Another way to control your portions is to order off the children’s menu. “It’s great, and if you can consciously eat that small amount and eat it slowly, you’ll feel full and satisfied,” McGowan explained.
Order a la carte and skip the sodas.
“The surest way to gain weight is to drink sugary drinks,” McGowan says. Just say no! “Diets include size ranges and actual sizes. Fries and things like that are usually the least healthy,” McGowan says, noting that even diet sodas can have adverse health effects. He added that it has potential.
According to McGowan, 5 healthy fast food orders:
- Chick-fil-A Kale Crunch Salad: “I’m really getting veggies, healthy nuts, and lean grilled chicken.”
- Chipotle’s High Protein Bowl: “It’s about 816 calories. What a great opportunity to split that in half and get it from two meals. [it].”
- Wendy’s Small Chili: “Good source of satiety protein, iron and fiber. Low fat, low sugar.”
- Popeye’s Regular Red Beans and Rice: “No sugar, 8 grams of protein. Plus, it comes with green beans and corn, so you might have a veggie option.”
- Taco Bell’s Chicken Taco Fresco: “[Fresco-style] I omit the cheese and sour cream and use tomatoes instead. ”
Overall, eating fast food isn’t usually the healthiest option, and McGowan recommends keeping healthy snacks and protein drinks on hand and avoiding them as much as possible. If you find yourself in , don’t take it lightly. We all eat the “wrong” food or overeat at times. As McGowan said, “It’s okay to eat a less healthy diet. One meal. Get back to healthy habits in no time.”
