FAST FOOD SURVIVAL GUIDE
10 Ways to Make Fast Food Healthier
1. Turn Down Meal Upgrades
- Order takers often use marketing questions for promotions – for example, "Would you like fries with that?" or "Do you want the value size?" It's okay to say "no."
5. Shake Off the Salt
- Fast- food restaurants are known for high sodium dishes. Choose a meal that contains no more than 750 milligrams of sodium.
6. Split Your Order
- Share your fries or sandwich with someone and halve the calories.
7. Don't Super Size Me!
- Watch out for words like "jumbo", "giant", "deluxe", or "super-sized". Larger portions mean more calories, saturated fat, cholesterol and salt.
8. Be Bun Savvy
- Order your sandwich with whole-wheat bread or buns.
2. Go Easy On Snacks
- A large order of fries and a large soft drink can add up to 650 or more calories.
3. Don't Drink Your Calories
- A large 30-ounce soda has 76 grams of added sugar. That's more added sugar than a healthy adult should consume over a two- to three-day period.
4. Cut High Calorie Condiments
- Skip the fatty add-ons. Go easy on mayo, tartar sauce, and special sauces.
9. Add More Color
- Add tomato, lettuce and peppers to your burgers, subs and deli sandwiches.
10. Look At The Nutrition Information
- Ask to see nutrition information for the foods. Most fast food places have it available. You can also look it up online ahead of time.
Bibliography
Association, A. D. (1995). The fast food challenge. Retrieved September 19, 2016, from http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/eating-out/the-fast-food-challenge.html
Bannan, P. (2016, June 8). 10 ways to make fast food healthier. Retrieved September 19, 2016, from http://www.livestrong.com/slideshow/1011210-10-ways-make-fast-food-healthier/#slide=8
eatright. (2013, July 18). Eating in the fast-food lane. Retrieved September 19, 2016, from http://www.eatright.org/resource/health/weight-loss/eating-out/eating-in-the-fastfood-lane