Healthier Fast-Food Choices

Fast food trade-offs

To begin with, don’t get into a rut when you order. Choose healthier choices over less healthy foods. Try the following trade-offs.

Tips for healthier eating at fast food restaurants

Fast food isn't limited to just what’s on the menu. When you place an order, ask if you can make special requests. Most places will be glad to work with you.

• Choose the medium- or small-sized choices when you order main dishes, sides, and beverages. If an adult meal is too large for you, try a kids' meal. Or split a meal with a friend.

• Order your burger on whole-wheat buns or your sandwich on whole-wheat bread, if possible.

• Don’t add salt to your meal. Fast foods tend to be higher in salt. Too much salt raises your risk for high blood pressure and heart disease.

• Don't have mayonnaise, sour cream, or special sauces. Ask for dressings, ketchup and mustard on the side.

• Don't order high-fat sides. If you don’t want the fries or chips that come with your meal, ask that they not be included. If you can substitute something else, ask for extra lettuce and tomato instead.

• Choose fresh fruit or yogurt for dessert. Pass up ice cream, pies, and pastries. These are more likely to be high in fat and sugar.

• Don’t overeat. If you’re full, ask for a takeout box and save the leftovers for later.

• Put leftovers in the refrigerator as soon as you can. Any food left at room temperature for over 2 hours should be thrown out.

• Look at the calorie counts on the restaurant menu. Take this into account when choosing your meal.