The media blames fast food for the obesity epidemic in America. Most fast food options include meals high in calories, fat, sugar, and salt, all bad for your health in high quantities. They’re usually convenient, cheap and served quick. With the ever-broadening food choices, such places are more popular than ever. “Today, fast food is way more than just burgers and fries. In fact, you can get almost any type of food fast – from pizza and chicken dinners to ethnic fare. Regardless of the type of food or cuisine, fast food restaurants love to serve up hefty portions of foods loaded with fat and added sugars – think fries and sugary drinks,” says registered dietitian Hope Warshaw, a healthy restaurant eating expert and author of Guide to Healthy Restaurant Eating. It may look like junk food is your only option on the go, but with a few tricks and tactics in hand you and your family can enjoy healthier fast food meals when in a pinch for time or energy. I happen to believe that you can still make healthy choices even if you are surrounded by seemingly bad options. Here’s how to outsmart fast food.
Watch out for Portion Size
Ever notice the increasing size of modern dinnerware? Plates, bowls and cups have ballooned over the past 30 years. The same goes for portions served at all restaurants, including fast food. Portion size is one of the first items that came up in my conversation with Dr. Linda Van Horn, Ph.D., R.D., a research nutritionist at Northwestern University and an American Heart Association/American Stroke Association volunteer. Dr. Van Horn specializes in the prevention and treatment of cardio disease through diet. “Portion size combined with fat contributes to increased risk for obesity and hypertension”, says Dr. Van Horn. She suggests choosing things smaller in portion and combining them with less conventional options. For example, instead of ordering a burger and fries, ask for a smaller [quarter pound] burger with a side salad. It’s a matter of inquiring and making an effort. You can always have a half of a sandwich and take the rest home. Another suggestion from Felice Kosakavich, Chief Clinical Dietitian at the Workmen’s Circle MultiCare Center in the Bronx: “A kid’s meal is a good option [for adults] for portion control when on the run.”
Don’t Go Hungry
One of the best ways to avoid overeating or eating unhealthy foods in one seating is by eating evenly throughout the day, suggests Nancy Clark, MS RD CSSD, author of Nancy Clark’s Sports Nutrition Guidebook (nancyclarkrd.com). “Don’t go hungry to a fast food restaurant. It’s hard to avoid getting away with a grilled chicken. Have a second lunch in the afternoon.” Nancy suggests eating healthy snacks and watching portion sizes as well.
Mind the Fat Intake
“Fast food was initiated to serve a need”, says Dr. Van Horn. “Deep fat frying is the fastest way to make food be hot, fast and available. Now with the popularity of food trucks, people see healthier alternatives and that they can have something hot, fast, available and not full of fat, sodium or sugar.” Choices abound at most restaurants and as long as you know what to pick, you can still outsmart fast food. This is what Haley Anderson, RD, LDN recommends: “The healthiest options at fast-food restaurants are foods/beverages that are high in fiber and protein (they keep you feeling fuller longer!), high in vitamins and minerals (highest in fruits and veggies!), and low in saturated fat (dark meats, milk, cream, cheese, dressings) and sodium (deli meats, cheese, sauces and soups).” Pick a plain protein (chicken or burger) and make it interesting with veggies. I also like the idea of learning your good and bad keywords, so once you’re in a rush, even when hungry, you will know how to make a healthier choice:
Seek Healthy Keywords on the Menu
Judy Kolish RN, wellness analyst at Health Care Service Corporation, lists the following items on the menu that are your good keywords to a healthy meals at a fast food restaurant:
* broiled, baked, steamed, roasted (cooked with a healthier fat, such as canola or olive oil lower in saturated fat).
She says you should avoid anything on the menu that is:
* fried, basted, batter dipped, breaded, creamy, crispy, cheesy, scalloped, au gratin and alfredo, which all are very high in fat.
Haley Anderson, RD, LDN, also offers a list of keywords with a Yellow light: These words/phrases can indicate a healthy choice, but don’t always mean such!
- No added sugar – Foods with this label may mean a healthier version of a food/drink. But is the food/drink already high in natural sugars? Take 100% fruit juice for example. “No added sugar” is a better choice than juice cocktail, but juices contain natural sugars that can be healthy in moderation, but spike blood sugars and add calories when taken in large quantities.
- Home made – This may seem like a no-brainer, but home-made foods, while less-processed, can be just as high in fat, sugars, and salt as pre-packaged foods. When in doubt, read the nutrition labels or request an ingredients list as available to gain clarification.
- Fresh – Can’t really go wrong with fresh fruits and vegetables! But keep in mind that high-sugar and high-fat foods can be “fresh” as well (fresh apple pie or fresh churned ice cream, anyone?). Fresh doesn’t necessarily mean healthy, so use discretion and keep everything in moderation.
- Organic – This is a topic that deserves its own separate article! But in short, “organic” essentially means growth/preparation of food without the use of additives/pesticides. This is beneficial in reducing chemicals in our food and subsequently reducing the toll on our bodies’ natural cleansing systems such as the liver, but as stated above, organic foods can sometimes also be high in fat, sugar, and salt. Healthier organic choices include apples or green peppers (fruits and veggies with a thin outer skin are usually good organic choices), while less-healthy organic choices include organic butter or organic cheese curls (in these cases, organic and non-organic are less-healthy choices).
Be prepared
Perhaps, the #1 way to outsmart fast food dangers is by knowing your nutrition. Dr. Van Horn recommends learning to read the labels when grocery shopping so you are prepared when at a restaurant. Nancy Clark, RD says that if you frequent a restaurant, plan ahead, look in advance. You can look online or use many of the nutrition information apps. “At this point nutrition information for fast food restaurants is ubiquitous – from the restaurants to food/nutrition apps like fitnesspal.com, calorieking.com. The dearth of nutrition info is for independent sit-down restaurants”, adds Hope Warshaw, RD.
Drinks Add Up
Surprisingly many people don’t realize the dangers of consuming a lot of sugary beverages. All experts I interviewed were unanimous that water is the best drink of choice at any restaurant, followed by milk for kids. Judy Kolish sums it up: “Opt for water rather than sweetened or diet beverages; it will not only reduce the cost of the meal but increase your water consumption.”
The Notorious “Kids’ Meals”
Parents know kids can be very picky, so offering the option of usual fast food kids’ meal suspects – nuggets, grilled cheeses, or mac & cheese – seems like an easy solution. Sadly, these “kids meals” are very limited in nutritional value (the sides are often just as bad), and get kids used to fried and fatty foods early on. You don’t have to order kids’ meals! Substitute a vegetable for something fried. “Parents have to remember if kids grow up on pizza and chicken nuggets, they’ll grow up eating these foods later on”, says Dr. Van Horn. “They become life-long consumers”, seconds Nancy Clark. “A generation missed it but now there is a resurgence in the fine art of cooking”, says Dr. Van Horn who mentioned that her kids grew up cooking with her and now know how to make healthy meals for themselves. “Take kids to the grocery store and ask what do you like? what do you think of it?” “Get them thinking about food”, she says. I’m a big proponent of kids’ cooking classes, and it was wonderful to witness how quickly my son learned to appreciate new foods, once he learned how to cook with them.
Of course, everything is in moderation. So if your kids eat one of the bad (fatty/fried/salty, etc) foods at fast food restaurants, make sure you compensate with something healthy at other meals and have them drink enough water. It’s all about balance!
How to Pick a Healthy Salad or Side
Not every salad is the same, says Dr. Van Horn. They often come pre-packaged and you can choose what you put in it. “Choose more veggies and avoid fat, dressing – swap for vinaigrette or bring your own (yes, many people do that!).” Judy Kolish says to reduce the added fat in sandwiches and salads, you should always ask for dressing, sauces, and condiments to be served on the side so you can decide how much to use. When using the dressing or sauce, employ the dip your fork and drizzle method, so you are getting a little flavor but not a lot of dressing or sauce. When it comes to sides: “Choose fruit and/or vegetables or a salad as a side in place of chips or french fries.” Hope Warshaw lists a few good sides in addition to the obvious greens: corn on the cob, corn, black beans, rice (brown is better if possible), green beans. Felice Kosakavich suggests mustard over fatty mayo or dressing.
Not All Bread Created Equal
So now you know to focus on lean meats and lots of veggies, go easy on the dressing and cheese, watch the sodium (extra salt, just like frying, helps the taste but not your health). But how do you make a good choice from the various breads present in the fast food restaurants? Felice Kosakavich, of the Workmen’s Circle MultiCare Center, has a few suggestions:
- Whole grain bread or wraps instead of white bread or wraps are a healthier option
- Try eating only half of the bun or eat hero bread [sub]
- When going for that slice of pizza, try thin crust. Skip the extra meat on top, you get more than enough fat and protein from the cheese. Instead look to the veggies to bump up the flavor and appeal.
Slow Down to Enjoy the Food!
A few years back there was a surge in popularity for books on how French women eat. They do consume fat (cheese, red meat, chocolate) but do so in moderation and take the time to enjoy it. Slowing down can help you with a better portion size (the portion that you actually eat) and more mindful eating. Judy Kolish says: “Practice mindful eating. Determine how hungry you are before you start the meal and how full you want to be after the meal. For example, if you know that a hamburger and fries is too much food for lunch, decide before the meal that you will only eat half. Take the time to eat your food rather than eating on the run. Â Sit and savor each bite thinking about how the food tastes.”
Restaurants that Do it Well
Restaurants are becoming more and more calorie-friendly, according to Haley Andersen RD, LDN. New York City, Philadelphia, the state of Massachusetts, and the State of California have menu and menu board posting laws in effect for some (but not all) chain restaurants. Most of these state and city laws have been passed within the last five years. Nationally, the health care reform legislation signed into law in 2010 requires restaurant chains with 20 or more locations to list calorie information on menus and menu boards and requires that additional nutrition information (fat, fiber, protein, etc.) be available in written form upon request. The FDA is currently proposing regulations for this law while it is being implemented across the country. Most fast-food locations have some nutrition information available on the web, but which ones are the best when it comes to in-store labeling for moments when you’re on-the-go? Haley Andersen suggests two:
- Panera Bread: In 2010, Panera voluntarily decided to put calorie information on menu boards. Aim for sandwiches or meal combinations that are under 400 calories for a healthy on-the-go choice.
- Subway: This was the first fast-food restaurant to post calories on menu boards in New York City in 2008! All nutrition information provided on menu boards and online is reviewed by a Registered Dietitian, a trusted professional source for the most up-to-date and research-based nutrition information.
Dr. Van Horn suggests most chains of 20+ will offer the nutritional information when asked, if it’s not posted. So be an advocate for yourself!
Make your Choices Count
Part of eating out healthy is making healthy choices on the spot (your choice vs. pre-made). Take an example of Subway – you can easily load up a healthy turkey sub with cheeses and sauces and add some bad fats. Jenifer Duarte, co-Founder of Sushi Freak, told me a story of how they created a fast-casual sushi restaurant where a guest can come in and choose their toppings inside their sushi roll (i.e. triple A tuna, fresh salmon, grilled chicken, fresh local organic fruits and veggies and low-fat homemade sauces.) It’s a simple concept of taking an upscale food and letting the customer choose from healthy options – food made fast with healthy ingredients. At Sushi Freak, you sushi roll is made right in front of you and you can be extremely healthy with the selection process. A similar concept exists at many food trucks – they are empowering people to make good choices and still get their food fast. “Remember you are the CEO in the restaurant. Don’t be afraid to ask for menu items to be prepared for you the way you prefer. (no salt, no butter etc.)”, says Judy Kolish. Above all, I agree with Dr. Van Horn: “Your choices help influence how the restaurants can function. They’ll do what consumer buys/demands.” This is especially true with kids’ meals, as I am starting to see more fruits & veggies offered as a side rather than fries or chips. We as parents can make a difference and change the traditional kids meals into healthier options. I like the addition of apple slices into every kids’ meal at McDonald’s – when in the past apples were an option to fries, more parents were picking apples, and so it helped make it a permanent item. Bottom line according to Dr. Van Horn: “Make smart choices and don’t be afraid to ask.”
