Can fast food be part of a weight-loss or healthy diet plan? You might not think so. In fact, you might even think that you can't have a meal that's both quick and healthy. . An occasional stop at a fast-food restaurant can fit into a healthy diet plan. The key is to choose wisely.
1. Keep portion sizes small. If the fast-food restaurant offers several sandwich sizes, pick the smallest or order half a sandwich, if available. Choose a regular- or children's-sized hamburger, which has about 250 to 300 calories. Also, skip the large serving of french fries or onion rings and ask for a small serving instead.
2. Opt for grilled items. Fried and breaded foods, such as crispy chick en sandwiches are high in fat and calories. Select grilled or roasted lean meats — such as turkey or chicken breast, lean ham, or lean roast beef.
3. Watch what you drink. Many beverages contain a large number of calories. For example, a large regular soda (32 ounces) has about 300 calories. Instead reach out for diet soda or unsweetened iced tea.
4. Choose a healthier side dish. Take advantage of healthy side dishes offered at many fast-food restaurants. For example, instead of french fries choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal. Other healthy choices include apple or orange slices, corn on the cob, steamed rice, or baked potato chips.
5. Go for the greens. Choose a large salad with fat-free or low-fat dressing on the side, rather than regular salad dressing, which can have 100 to 200 calories per packet.
6. Have it your way. Don't settle for what comes with your sandwich or meal. Ask for healthier options and substitutions. For example, ask for reduced-fat mayonnaise or mustard on your sandwich. Or at a fast-food Mexican restaurant, request salsa with your meal instead of shredded cheese and nacho cheese sauce.
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