Fast Food: Making Healthier Choices

It's hard to beat the convenience of fast food, which delivers cheap meals that are ready within minutes. But fast food joints are famous for serving up a hefty dose of fat and calories along with the convenience. The problem is that eating these types of foods regularly can contribute to obesity, high cholesterol, high blood pressure and other serious diseases.

Most people are not aware that an average fast food meal can run as high as 1,000 calories or more. A bacon cheeseburger (or fried chicken sandwich) and large fries weighs in at close to 1,200 calories, with over 60 grams of fat and 1,000 mg of sodium. In just one meal, you are well on your way to eating your entire daily requirement of fat, calories and salt.

Savvy strategies
Take heart. Not all fast food meals are a one-way street to clogged arteries. More and more restaurants now offer healthy alternatives.

Check out the following tips before your next drive-thru run:

Burger basics

• Order the smallest burger available, and ask for extra lettuce, onion and tomato.
• Skip the cheese, which adds an extra 100 calories and 8 to 10 grams of fat.
• Be wary of extras, such as mayo, sauteed mushrooms and bacon, which all add an average of 90 calories and 8 grams of fat.
• Use mustard or catsup, which has zero fat, instead of mayo (100 calories per tablespoon).

Chicken and fish facts

• A fried chicken or fish sandwich has as much fat and calories as an extra large burger.
• Instead, go for the grilled, unbreaded option.
• Skip the special sauces, mayonnaise or tartar sauce. Or have it on the side and add sparingly.
• Skinless chicken will have less than half the fat and calories of fried chicken.
• If the restaurant offers roasted chicken, choose that and remove the skin.

Salad smarts

• Order a salad with grilled chicken (no breading).
• Use low-calorie or nonfat dressing. Regular dressing will add over 200 calories and 15 grams of fat.
• Avoid Chinese noodles, croutons, bacon and/or tortilla chips.

Mind your drinks

• One large 32-ounce soda has as much as 425 calories and 26 teaspoons of sugar.
• A small shake or frosty can have as much as 360 calories and 10 grams of fat.
• Order water, unsweetened ice tea or low-fat milk instead.
• Try this: fill your cup 3/4 full with water, and then add a splash of lemonade for a refreshing, lower calorie drink.

Limit fries and onion rings

• Even a small order of fries or onion rings can have as much as 200 calories or more and over 10 grams of fat.
• If you must have a taste, consider sharing with someone. Better yet, substitute a side salad with low-cal dressing.

Don't supersize

• Avoid foods with the words "double," "ultimate," "big" or "monster."
• Skip them or you'll be munching a monstrous dose of calories and fat.

Other healthy options

• Chili, with or without rice and/or plain baked potato.
• Baked potatoes - just don't load them with sour cream, butter or cheese. Ask for these on the side and use sparingly.
• Fruit cups.
• Wraps or pitas with turkey, roast beef or ham. Add extra lettuce, tomatoes or other veggies, and skip dressings, mayo and sauces.
• Ask for nutrition facts information. They are often found posted in the store, in a brochure or on the restaurant's Web site.

Finally, it's about moderation. An occasional high fat meal from a fast food joint is OK. But if you find yourself eating fast food more than two to three times a month, it's time to put your health first.