Fast Food
Fast food is usually not the healthiest option. But, sometimes there is no other choice. Luckily, most fast food restaurants have at least a few healthy items on the menu. You also can ask for a slight change in the item when you place your order. Just say, “Hold the mayo,” and you can easily shave-off 100 calories and about 10 fat grams.
Here are some common fast food items with ideas for making them healthier or getting a healthy alternative.
| Breakfast | |
| Fast Food Item | The Healthier Option |
| Danish | Bagel |
| Croissant or biscuit sandwiches | English muffin |
| Eggs, bacon, sausage, fried potatoes | Pancakes without butter Cold cereal with 1% fat or fat-free milk |
| Lunch and Dinner | |
| Fast Food Item | The Healthier Option |
| Jumbo cheeseburgers Grilled chicken Sliced meats |
A small hamburger on a bun with lettuce, tomato and onion |
| Fried chicken or tacos | Grilled chicken or salad bar But watch out for high-fat dressings and ingredients |
| Fried chicken pieces. | Chicken fajita pitas |
| Fried fish. | Grilled fish |
| Pepperoni or sausage pizza | Request less cheese and more vegetable toppings |
| Sandwiches | Choose whole grain breads instead of croissants or biscuits. Select turkey breast instead of high-fat meats such as salami and choose either meat or cheese, not both. Use mustard instead of mayonnaise |
| French fries | Baked potato with salsa or low-fat chili Tossed salad or vegetables with vinaigrette or reduced-calorie dressing |
| Milkshake | Juice 1% fat or fat-free milk |
| Pies, cakes, ice cream or cookies | Low-fat frozen yogurt Fruit ice Sorbet |
