Rapid foodstuff: Guidelines for deciding on healthier solutions

These five tips can support you make clever food decisions when going to a quickly-foodstuff cafe.

By Mayo Clinic Employees

Does following a body weight-loss or nutritious food plan mean you should swear off quickly foodstuff? Not essentially.

An occasional stop for quickly foodstuff can fit into a nutritious food plan — if you might be watchful about what you buy. Take into consideration these tips.

Continue to keep portion sizes compact

If the quickly-foodstuff cafe gives various sandwich sizes, decide on the smallest. Bypass hamburgers with two or 3 patties, which can have more than 900 energy.

As a substitute, pick a typical- or kid’s-sized hamburger, which has about 250 energy.

Also, buy the compact serving of french fries alternatively of the large. This swap on your own can help save 200 energy or more.

Choose healthier facet dishes

Consider edge of the nutritious facet dishes presented at many quickly-foodstuff dining establishments. For case in point, alternatively of french fries pick a facet salad with small-excess fat dressing or a baked potato. Or include a fruit bowl or a fruit and yogurt solution to your food.

Other nutritious decisions include apple or orange slices, corn on the cob, steamed rice, baked potato chips or a broth-primarily based soup.

Go environmentally friendly

Choose an entree salad with greens and grilled hen or shrimp. Choose a dressing you like but be careful with the sum. Use 50 % the bundle or continue to keep the salad dressing on the facet to regulate the selection of energy from additional excess fat and other unwanted components, this kind of as additional salt and sugar.

View out for superior-calorie salads, this kind of as these with deep-fried shells or these topped with breaded hen or other fried toppings. Also skip extras, this kind of as cheese and croutons, which speedily improve your calorie depend.

Opt for grilled products

Fried and breaded foods, this kind of as crispy hen sandwiches and breaded fish fillets, are superior in excess fat and energy. Select grilled or roasted entrees — this kind of as hen breast or lean roast beef.

View what you consume

Numerous drinks are superior in energy. For case in point, a large typical soda, which is 32 ounces (960 milliliters), can have as many as 400 energy. As a substitute, buy food plan soda, water, unsweetened iced tea, glowing water or mineral water.

Also, skip the shakes and other ice cream drinks. A large shake can have more than 650 energy.

Have it your way

Keep in mind, you you should not have to settle for what arrives with your sandwich or food — not even at quickly-foodstuff dining establishments. Question for healthier solutions and substitutions. And continue to keep your eye on portion dimensions.