Fast Food Done Right

You’ll probably have trouble locating a decent vegetable on the menu in a fast food restaurant, but you can keep the fat and calorie damage under control by ordering grilled sandwiches, salads, and even vegetarian burgers, chili, soup, and low-fat dairy desserts. Aim to make your meals “fast” ones less than once a week and use the following tips to avoid throwing your entire diet off course.

Rules To Eat By

Opt For Simple Grilled Fare

If there’s a grilled chicken sandwich and the chicken isn’t breaded, that’s a good start. Wendy’s Ultimate Chicken Grill (360 calories) is a good choice, as is McDonald’s Chicken McGrill.

A Simple Hamburger Isn’t Bad Either

At 280 calories, Wendy’s Jr. Hamburger is a low-cal burger. (By contrast, a Burger King Double Whopper with Cheese has 1,060 calories.) Another good option is a vegetarian burger. Burger King regularly offers vegetarian burgers (the BK Veggie; 380 calories), and McDonald’s has them at some locations (the McVeggie; 350 calories).

Order à la Carte

A meal that includes fries and a big soft drink is often cheaper, but it’s no nutritional bargain. Skip the soft drink and ask for water—or orange juice, hot tea, coffee, or low-fat milk—instead. If it’s a special treat, get the fries but buy the smallest size.

Take Advantage Of The Salads

Just skip the cheese, bacon bits, and other add-ons. Ask for vinaigrette dressing. Try a salad as an entrée. Good choices include Burger King’s Fire-Grilled Chicken (with vinaigrette) and Wendy’s Mandarin Chicken Salad (with Oriental sesame dressing).

Have Yogourt

At Wendy’s, you can get fresh fruit with yogourt (220 calories); McDonald’s offers Fruit ‘n’ Yogourt Parfait
(160 calories).

Just Say No!

At the end of the day, the simplest thing to remember when enjoying your fast food is no say no to the extra calories that come with your indulgence.

Say no to: French fries, chicken nuggets, friend fish or chicken sandwiches, onion rings, special sauce, bacon, double burgers and cheeseburgers.

By avoiding these tempting - yet nutritionally disastrous - sides and extras, you'll be able to enjoy your occasional fast food with a clear conscience.