These are the best (and worst) foods you can eat at a fast food restaurant

One of my life goals was to be able to eat a takeaway and not feel awful immediately after. The guilt of being lazy after a long day at work is something I struggled with…until now!

Finally! Different ways to order our favorite takeaways in a healthier way has been uncovered. Now, I look forward to being lazy and also secretly feel as though I am single-handedly defeating the fast food world.

The “Bad” In Fast Food

First of all, let’s discuss what is in our fast food that is bad.

A Lot Of Sodium

Eating too much sodium (salt) can cause health problems, including; high blood pressure, heart disease, kidney disease and increased risk of stroke.

You should aim to have a maximum of 2-3 teaspoons of sodium a day! Foods that are high in sodium ‘include processed meats, some canned foods, cheeses, bread, cereals, sauces, pickled foods, commercial rice or pasta mixes and condiments’ (1).

Not Much Fiber and Protein

A lot of fast food meals contain little beneficial proteins or fiber. Even if you order a burger- the meat is processed and contains very little protein, and the bun is mostly sugars. Not beneficial at all. We need proteins and fiber for maintaining healthy muscles, cell growth, general growth and development in children, to build and repair tissue and to make enzymes and hormones.

Excess Sugar

Added sugars into food are, unfortunately, a reality we have to live with. Manufacturers will add excess sugar to either make the food last longer or to try and make the food taste better.

There has been a positive correlation between an increased intake of free sugars and weight gain as well as increased cavity activity (2). We all know that too much sugar is bad for us and according to the American Heart Association; men should be consuming 9 teaspoons or less of sugar a day and females should be having 6 teaspoons or less (3).

Too Much Trans-Fats

We have all heard of trans fats- but what are they? Well, they can be naturally occurring in a small amount of animal produce, but most trans fats found in our foods are manufactured.

They are created by combining vegetable oils and hydrogen. Companies use them because ‘they are easy to use, inexpensive to produce, and last a long time’(4). They raise your bad cholesterol levels and lower your good ones, increasing your risk of heart disease and stroke.

Abundance of Processed Food

‘Food processing is the alteration of foods from the state in which they are harvested or raised to better preserve them and feed consumers ‘ (5). Processed food production is at an all-time high, being a simple way to feed the masses, no matter the nutrient amounts.

These processed foods are leading contributors to obesity, a growing epidemic in our modern world, heart disease and respiratory problems.

Additives

Many fast food chains have additives into their foods, from food coloring to MSG and salts. Yellow food coloring has been researched and found to cause hyperactivity in children (6) and it has also been linked to cancer!

So avoid any unnatural looking baked goods giving off a yellowish vibe.

MSG Added

Monosodium Glutamate (MSG) is one of the world’s most extensively used food additives; it’s a flavor enhancer, another unfortunate additive that can cause a lot of different health problems such as affecting your reproductive system attributing to obesity (7).

Now we know what we should be avoiding in fast foods, let’s find out how to do it! Below is a list of different types of fast food joints and the techniques you can use to order more healthily.

Classic ‘Everything/Burger’ Joint

They’re easy, quick and are very cheap. Fast food joints such as McDonald’s or Burger King are everywhere, and they’re menus are so diverse we usually opt for them as a quick meal to grab on the way home from a busy day.

These meals are brimming with the unwanted additives, excess salt and processed foods discussed above. However, we have come up with some great tips to avoid extra calorie intake at one of these hugely popular fast food chains!

What You Should Do

Avoid fried foods such as fries or burger patties, if possible, opt for grilled chicken as a healthier alternative
Order a baked potato instead of fries. This will cut down a number of trans fats consumed.
Ask for whole grain bread

Tell them to skip the condiments. Mayonnaise, ketchup, BBQ sauce and many others are extremely high in salt and sugar(8). By cutting them out of your order you will leave the excess calories behind and not miss them at all!
Order a garden salad (or another featured salad with nuts or fruit!), but skip the salad dressing

Mexican Food!

We all love a good burrito or a cheeky bowl of nachos, but whether we like it or not, these delicious food items are high in calories and many of the products listed above. Here are some great ways to avoid excess calorie intake when ordering from places like Taco Bell or Chipotle!

What You Should Do

Say no to chips, sour cream, cheese, and condiments. They all add excess calories to your food. If you really can’t live without cheese then ask for a light splattering but if you can, avoid it at all costs.
Order soft tortillas if you need some carbs, as most of the time the hard shells are deeps fried, making them high in fats.
Avoid the excess calories of sour cream, tell them to go crazy with the avocado or guacamole. So delicious.

Pizza Pizza Pizza!

Another one of our all-time favorite fast food joints. Pizza is delicious; there’s no denying that. Try these tips when ordering your next Dominoes or Pizza Hut and you won’t look back!

What You Should Do

Avoid excess cheese, ask for a minimal amount of cheese on your pizza.
Load up on the veg! This will help avoid any overly processed foods like bacon, ham or pepperoni.

Opt for a thin crust instead of classic, this means less dough and therefore fewer fats in the form of carbohydrates.

For more common fast-food restaurants and what you should order- check out the video below!

Top Tips

Avoid carbonated drinks, opt for green tea or water for a healthier meal. Fizzy drinks ‘increases overall energy intake and may reduce the intake of foods containing more nutritionally adequate calories, leading to an unhealthy diet, weight gain and increased risk of disease’ (10).

Try local; family owned restaurants that aren’t necessarily chains! This can be a much healthier option as the food will be less processed, fresher and will most likely contain fewer additives than fast food chains. You can also ask more about the ingredients and where they are sources as the owners usually want to promote their place as much as possible.
Avoid extras! That means cheese, condiments, bacon, fries or chips- it’s hard but totally worth it!

Although you probably still shouldn’t eat fast food every day, as the processed foods, additives, and excess sugars/salts are almost impossible to avoid, you now know that there are ways you can make your order healthier and keep it just as delicious! Next time you hit up a fast food joint, why not give one or two of our tips a go!

Sources:

(1)Dieticians of Canada-Food Sources of Sodium. http://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Sodium.aspx Published: 2014. Accessed on: November 14, 2016.

(2+10)Guideline: Sugars intake for adults and children. http://apps.who.int/iris/bitstream/10665/149782/1/9789241549028_eng.pdf?ua=1 Updated: October 11, 2016. Accessed: November 14, 2016.

(3)American Heart Association- Sugar 101. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WCnsgKO-KfU Published: 2015. Accessed: November 14, 2016.

(4) American Heart Association- Trans Fats.http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Trans-Fats_UCM_301120_Article.jsp#.WCnw56O-KfV Updated: October 7, 2015. Accessed: November 14, 2016.

(5)Processed food: contribution of nutrition. https://asn-cdn-remembers.s3.amazonaws.com/21c7b8d82f299a037403565d536b36f7.pdf Published: April 23, 2014. Accessed: November 14, 2016.

(6)Food Ingredients and Colors. http://www.fda.gov/downloads/Food/FoodIngredientsPackaging/ucm094249.pdf Published: N/A. Accessed: November 14, 2016.

(7)Monosodium Glutamate Toxic Effects and Their Implications for Human Intake: A Review http://ibimapublishing.com/articles/JMED/2013/608765/608765.pdf Published: December 27, 2013. Accessed: November 14, 2016.

(8)Berkeley Wellness. http://www.berkeleywellness.com/healthy-eating/food/article/condiments-nutrition-facts Published:August 1, 2013. Accessed: November 14, 2016.
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