Fast Food, But Not Fattening

Most fast-food meals have too much fat and too many calories. A typical “value meal” can have as much as 1,200 calories and 53 grams of fat.

Even so, by choosing carefully and practicing portion control, you can include an occasional fast-food meal in a weight-conscious meal plan.

Think small

Many fast-food chains offer small, medium, large, and extra-large hamburgers, sandwiches, French-fry portions, and drink sizes. To keep portions and calories reasonable, order the smallest size available. Doing so can cut 600 calories or more from your order.

Keep it simple

Want a burger? Ordering it plain instead of topped with bacon, cheese, and guacamole can save hundreds of calories and dozens of fat grams. Likewise, order your burrito with salsa or pico de gallo instead of with added sour cream, cheese, or guacamole. Have a grilled fish sandwich with a squeeze of fresh lemon instead of tartar sauce.

Go grilled

If you have a choice, choose grilled or baked chicken or fish instead of fried—or battered and fried. Menu items such as crispy chicken sandwiches and breaded fish can have as much and sometimes more fat and calories as hamburgers.

Watch your sides

French fries and onion rings are full of fat and calories. Whenever possible, order a healthy side such as a green salad, fruit cup, or baked chips to go with your entrée.

Keep it green

Salads are great fast-food choices as long as you keep them light by ordering low-fat or fat-free dressings instead of regular dressing packets, which can add as much as 400 calories to an otherwise 50-calorie salad. Avoid other high-calorie add-ons, too, such as croutons, bacon bits, cheese, and fried noodles. Order a taco salad without the fried tortilla bowl—if you eat it, you've tacked on an additional 400 calories.

Be sandwich savvy

Sandwiches, including subs, can be great choices as long as you keep the insides lean. Choose turkey, chicken, or ham instead of salami, bacon, or tuna salad. And pile on fresh veggies instead of cheese, high-fat dressings, mayonnaise, and oil.

Lighten up your beverage

Water, unsweetened iced tea, and diet soda have no calories. A 32-ounce soda can add 400 calories to your meal; a large shake, up to 1,000.

Be informed

Most fast-food chains have Web sites or nutrition brochures that detail the calories and fat in all their menu items. Get familiar with the healthiest foods so you can make healthier choices when you place your order.