3 minute read
Food and Drink
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MELISSA ERICKSON Guest Contributor
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Fast food can be loaded with saturated fat, sodium and calories, but it is possible to make healthier choices.
"I do think fast food companies are trying to offer healthier options," said registered dietitian nutritionist Caroline Passerrell, spokeswoman for the Academy of Nutrition and Dietetics. "This is likely due to customer demand, as well as recent legislation requiring chain restaurants to include calorie information on their menus."
Make smart choices "Consumers looking to make a smart choice should order foods that are grilled, not fried, and opt for the smaller size whenever possible – even ordering a kids portion," Passerrell said.
"Customers should aim to balance out their choices," said Liz Weinandy, lead outpatient dietitian at Ohio State University's Wexner Medical Center. The best bets calorie-wise are often salads, grilled sandwiches and lean meats without too much mayo or cheese, Weinandy said.
"Trying to find low sodium/salt foods is very hard. Best bet here is to find something not too high and balance the rest of the day out with lower-sodium choices," Weinandy said.
So if your heart's set on French fries, order a small size and opt for a salad or something lower in calories and saturated fat to accompany them, Weinandy said.
"Salads can be a smart choice or laden with high-fat, high-calorie ingredients," Passerrell said. "Focus on salads that are mostly vegetables with a lot of color and lean proteins. Be mindful of the amount of dressing, cheese, croutons and candied nuts on your salad."
"At many restaurants, it is hard to find a substitute for French fries. I tell people to enjoy a small portion and really savor them," Weinandy said. "There are some sides like baked potatoes and side salad, but if that really isn't what a person wants, then it may just leave them feeling unsatisfied and craving more fried foods later. There is some psychology at play here."
Let water win Soda, sweet tea and milkshakes are empty calories, but sweet beverages are hard to resist, especially when they're so cheap.
"I wish water would win here! Unsweetened tea is a nice option, too," Weinandy said.
If you do want sweet tea, order it unsweetened and add a small amount of sugar yourself. If you must order a sugary soda, make it a small, Weinandy said.
"As we all know, the sizes at most fast food restaurants have increased over the years and are out of control. A small is more than enough, and if someone is really thirsty, they can get a bottle of water after the small soda," Weinandy said. Alternative options Many fast food restaurants now offer meat-free choices, but customers should be mindful of the saturated fat and sodium in vegetarian options, too, Passerrell said. The Impossible Whopper at Burger King is drawing attention but is not necessarily healthy, Weinandy said.
"Environmentally speaking, it is much better than beef burgers. However, it is still highly processed and we don't know if it is really better for us health-wise," she said. "We want to get people eating fewer highly processed foods, not more, even plantbased foods."
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