Fast food tips

Fast foods are quick and easy substitutes for home cooking. But fast foods are almost always high in calories, fat, sugar, and salt.

Some restaurants still use hydrogenated vegetable oils for frying. These oils contain trans fats. These fats increase your risk for heart disease. Some cities have banned or are trying to ban the use of these fats.

Now, many restaurants are preparing foods using other types of fat. Some offer low-calorie choices instead.

Even with these changes, it is hard to eat healthy when you eat out often. Many foods are still cooked with a lot of fat. Many restaurants do not offer any lower-fat foods. Large portions also make it easy to overeat. And few restaurants offer many fresh fruits and vegetables.

In general, people with high blood pressure, diabetes, and heart disease must be very careful about eating fast food.

Knowing the amount of calories, fat, and salt in fast foods can help you eat healthier. Many restaurants now offer information about their food often called "nutrition facts." This information is much like the nutrition labels on the food that you buy. If it is not posted in the restaurant, ask an employee for a copy. This information is also available online.

In general, eat at places that offer salads, soups, and vegetables. In your salads, avoid high-fat items. Dressing, bacon bits, and shredded cheese all add fat and calories. Choose lettuce and assorted vegetables. Select low-fat or fat-free salad dressings, vinegar, or lemon juice. Ask for salad dressing on the side.

Healthier sandwiches include regular or junior size lean meats. Adding bacon, cheese, or mayo will increase the fat and calories. Ask for vegetables instead. Select whole-grain breads or bagels. Croissants and biscuits have a lot of fat.

If you want a hamburger, get a single meat patty without cheese and sauce. Ask for extra lettuce, tomatoes, and onions. Limit how many French fries you eat. Ketchup has a lot of calories from sugar. Ask if you can get a side salad instead of fries.

Look for meats, chicken, and fish that are roasted, grilled, baked, or broiled. Avoid meats that are breaded or fried. If the dish you order comes with a heavy sauce, ask for it on the side and use just a small amount.

With pizza, get less cheese. Also pick low-fat toppings, such as vegetables. You can dab the pizza with a paper napkin to get rid of a lot of the fat from the cheese.

Eat low-fat desserts. A rich dessert can add fun to a well-balanced diet. But eat them only on special occasions.

Order smaller servings when you can. Split some fast-food items to reduce calories and fat. Ask for a "doggy bag." You can also leave the extra food on your plate.

Your food choices can teach your children how to eat healthily, too. Choosing a variety of healthy foods and limiting portion size are key to a healthy diet for anyone.

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Arnett DK, Blumenthal RS, Albert MA, Buroker AB, et al. 2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation. 2019;140(11):e596-e646. PMID: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

Bakris GL, Sorrentino MJ. Systemic hypertension: mechanisms, diagnosis, and treatment. In: Libby P, Bonow RO, Mann DL, Tomaselli GF, Bhatt DL, Solomon SD, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 12th ed. Philadelphia, PA: Elsevier; 2022:chap 26.

FastFoodNutrtion.org website. Fast food nutrition: restaurants. fastfoodnutrition.org/fast-food-restaurants. Accessed August 6, 2024.

Hensrud DD. Diet and nutrition. In: Goldman L, Cooney KA, eds. Goldman-Cecil Medicine. 27th ed. Philadelphia, PA: Elsevier; 2024:chap 13.

US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Updated December 2020. Accessed September 23, 2024.

Updated by: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.