Simple Fast Food Hacks for Eating Healthier

With each new day, my body is edging closer to being 50-years-old and further away from being 40-years-old. Later in July, when I turn 46, I know I will need to start making more conscious eating and diet choices; especially as it relates to fast food.

Fast food is just so convenient. It’s easy to get to; it doesn’t cost a fortune and it can taste pretty darn good, too! However, for most of us, eating too much fast food is the perfect recipe for weight gain. Trust me - it’s much more difficult shedding a few pounds now than it was even a couple of years ago.

Our days are so time-crunched and packed full of activities, it can be hard to avoid the temptation to drop-in into a fast food restaurant for a quick meal. But there are some healthy choices you can make when you find yourself in this situation. Here are some simple fast food hacks I have discovered.

Wendy’s
In my opinion, Wendy’s offers the best alternatives to eating healthier fast food. Consider these options:
• Opt for a plain baked potato (a little margarine is OK) instead of the fries.
• Side salads can also be substituted for fries.
• Rather than going for a burger, order the chili instead – the beans in the chili are loaded with protein and fiber.
• Putting it all together : A healthy fast food meal at Wendy’s would be a cup of chili, a plain baked potato and bottle of water (which they sell, too).

Taco Bell
The trick at Taco Bell in order to cut down your caloric and fat intake is to swap-out the sour cream and cheese for salsa. The best menu choice overall is to order the soft-shell chicken taco, with beans on the side.

Perhaps the most dangerous food at Taco Bell is the crispy tortilla bowl which contains over 400 calories (source: www.bhg.com/fastfood). So, go ahead and order the salads, just don’t eat the bowls.

McDonalds
Breakfast has always been my favorite meal. From 1987 to 1999, I had an outside sales job with a publishing company. Many of my customers requested to see me as early as 7:00 a.m. so it became my daily habit to hit a McDonalds en route.

Unfortunately, this habit is still with me today. But I have learned to cheat the breakfast-craving calories with these simple solutions:
• Order an Egg McMuffin without the cheese. Choose the leaner Canadian bacon over the sausage.
• Request scramble eggs not cooked in the liquid margarine. Eggs are a great source of protein and will help keep you feeling fuller throughout the rest of your morning.
• Avoid the high-carb hotcakes (pancakes). Instead, order a plain English muffin.

KFC/Popeye’s
My favorite fast food restaurant for fried chicken is Popeye’s, but KFC is a world-wide favorite. No matter your preference, enjoy this comfort food classic with these options:
• Go skinless! Remove the skin (I know, I know, it is so tasty, but it is also so bad for you) before eating.

• KFC fans: Order the green beans and mash potatoes (sans the gravy)
• Popeye’s fans: Ask for the red beans and rice as your side dish.
• All fans: Don’t eat the biscuits; the cornbread is a much healthier option

Pizza Hut
After Saturday afternoon baseball or basketball games with our two younger children, often times we end up at a Pizza Hut or the neighborhood pizzeria for a late lunch or dinner. We have found you can eat a somewhat healthy (or healthier) pizza with these caveats:
• Ask for less cheese. In fact, request the restaurant to put half as much cheese as they normally would on your pizza.
• Thin is in! Opt for the thinner crust – this cuts the fat nearly in half
• Eat your vegetables. Ask for more green vegetables such as broccoli or green peppers and less meat (which is high in fat).

Counting Calories: 20 Fast Food Choices Under 400 Calories
While it is possible to eat a low-caloric meal at a fast food restaurant, keep in mind these choices do not contemplate salt or saturated fat content. As always, consult with your health professional before making any life-changing decisions (source: www.bhg.com/fastfood).

1. Mandarin Chicken Salad | Wendy’s | 170 calories
2. Chicken Caesar Salad | Wendy’s | 180 calories
3. Balsamic Chicken Flatbread Sammie | Quizno’s | 200 calories
4. Caesar Salad with Grilled Chicken | McDonalds | 220 calories
5. Roasted Caesar Salad | KFC | 220 calories
6. Veggie Delite | Subway | 230 calories
7. TenderGrill Chicken Garden Salad | Burger King | 240 calories
8. Bacon Ranch Salad with Grilled Chicken | McDonalds | 260 calories
9. Turkey Breast | Subway | 280 calories
10. Honey BBQ Sandwich | KFC | 280 calories
11. Ham or Roast Beef | Subway | 290 calories
12. Cheeseburger | McDonalds | 300 calories
13. Oven Roasted Chicken Breast | Subway | 310 calories
14. Subway Club | Subway | 320 calories
15. Ultimate Chicken Grill Sandwich | Wendy’s | 320 calories
16. Southwest Salad with Grilled Chicken | McDonalds | 320 calories
17. Large Chili | Wendy’s | 330 calories
18. 2 Slices of Thin’N Crispy Veggie Lover’s Pizza | Pizza Hut | 360 calories
19. Whopper Jr. Sandwich | Burger King | 370 calories
20. Tender Roast Sandwich | KFC | 380 calories

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