Healthy Options for Fast Food

Can Fast Food be Healthy? 

It’s possible to enjoy your favorite fast-food restaurants without compromising your healthy lifestyle or health goals. But, this requires making wise choices when ordering off the menu. Fast food options are often high in calories, sodium, unhealthy fats, and sugar, which can increase the risk of obesity, diabetes, heart disease and other health problems.

Fast food vs. Eating at Home 

Eating at home is generally considered to be healthier than eating fast food because you have more control over the ingredients in your meals.

Fast food is often high in calories, unhealthy fats, sodium and sugar. Meals prepared at home can be made with whole foods and lean protein and can be tailored to meet your nutritional needs. However, you can customize your order at most fast-food restaurants to control the ingredients you’re ingesting.

There is also a cost factor. Fast food can be convenient and inexpensive, but eating at home can be more cost-effective in the long run. Planning your meals and buying ingredients in bulk is the key to saving money.

Fast food portions are often larger than what you would typically eat at home, which can lead to overeating and weight gain. Cooking at home allows you to control your portion sizes and avoid overeating.

The cooking methods from eating fast food to eating at home are different. Fast food is often fried or cooked with unhealthy oils while cooking at home allows you to choose healthier cooking methods like baking, grilling, or steaming.

Overall, while fast food may be a convenient option, eating at home offers numerous health benefits and allows for greater control over the ingredients in your meals. Incorporating a variety of whole foods and cooking at home can help ensure a well-rounded, healthy diet.

Easy Substitutions for Healthy Eating

If you want to eat at your favorite fast-food restaurants, but want to eat healthier there are easy substitutions.

The first substitution is to choose grilled or baked options. Fried foods are high in unhealthy fats; instead, go for grilled or baked options like grilled chicken, baked potatoes, and roasted vegetables.

Secondly, opt for salads. Salads can be a healthy option if you choose the right ingredients. Aim for salads with plenty of vegetables, and lean protein like grilled chicken or fish. The dressing is an essential part of the salad, aim for a light or low-calorie dressing.

If you’re craving fast-food, but are trying to make healthy eating choices, you can choose smaller portions. Many fast food restaurants offer smaller portions or kid’s meals, which can be a healthier choice than a large burger or sandwich.

Another great substitution is to exchange sugary drinks for water, unsweetened tea or other low-calorie drinks. Sugary drinks like soda and sweetened tea are high in calories and sugar, which can lead to weight gain and other health problems.

Always remember you can customize your order. Many fast food restaurants allow you to make substitutions, so you can ask for extra vegetables, hold the cheese, or choose a whole-grain bun or wrap.

Things to Avoid 

As discussed in the substitutions, here is a short list of items to avoid when eating fast food:

  1. Fried foods like chicken tenders, french fries, and onion rings are high in unhealthy fats, calories, and sodium.
  2. Sugary drinks like soda and sweetened iced tea
  3. Extra cheese and sauces like mayonnaise, ketchup, and ranch dressing can add unnecessary calories, fat, and sodium to your meal. You can ask for these items on the side and use them sparingly.
  4. Large portions
  5. Processed meats like bacon, sausage, and pepperoni are high in unhealthy fats, sodium, and preservatives.
  6. High-sugar desserts: Fast food desserts like milkshakes, cookies, and pies are often high in sugar and calories. Opt for fresh fruit or a small serving of a lower-sugar dessert if available.

How to Improve Your Health

In conclusion, making healthier fast food choices can have a significant impact on your overall health and well-being. By choosing grilled or baked options, opting for salads, avoiding sugary drinks, customizing your order, and limiting high-calorie extras. However, it’s important to keep in mind that fast food should be consumed in moderation, and incorporating a variety of whole foods and cooking at home can help ensure a well-rounded, healthy diet.

When cooking at home, check out our recipes and join our community for healthy eating encouragement.

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