Eating On The Go? 10 Ways To Make Healthier Fast Food Choices

Despite a recent trend towards offering 'healthier' options on the menu, most fast food is loaded with unhealthy, saturated fat and sugar. A typical meal of burger, fries and a soft drink contains over 1300 calories, 45 per cent of which are fat. Fast foods also generally lack fibre, are low in vitamins and high in salt content. Some vitamins may be found at the salad bar but the longer the food has been exposed to the air, light and heat, the less nutritional value it will have. In addition, putting a dressing on your salad could add another 400 calories! One burger with fries may contain as much as 1100mg of salt which is around half of the recommended daily amount so with all this in mind, is it possible to eat healthily at a fast food restaurant?

Listed below are 10 ways to reduce the calorie content, increase the better (non sugar) carbohydrate content and lower the fat content of popular fast food meals if you find yourself with no other choice. Remember though - if you plan ahead with your meals, you will not get stuck in this position in the first place, although it is inevitable that you will come across this situation at some point.

Try these handy tips for a bit of damage control:

- Order an extra bun with your burger:
Replace the greasy lower half of your burger bun with a fresh half. Throw away the fat laden half of the bun and eat the other fresh half on its own to increase the good carbohydrate content of your meal.

- Remove any skin or coating from chicken:
Peel away any outer coating or skin from chicken pieces and eat just the meat.

- Choose grilled fish
If possible, replace deep-fried fish with grilled fish in the fish and chip restaurant. Chips can be substituted by extra salad!

- Stick to the salad bar:
Order a baked potato with chilli and then load up your plate at the salad bar - but go easy on the dressings!

- Watch your toppings:
Choose extra vegetable toppings for your pizza. Peppers, mushrooms, capsicum, tomatoes, olives, and onion are preferable to extra cheese, sausage or pepperoni, and avoid the garlic bread!

- Watch your fillings:
Choose your baked potato fillings carefully. Chilli, baked beans, ratatouille, lean ham mixed with yoghurt etc. are all healthier options than a creamy cheese filling.

- Choose shish kebab:
Shish kebab or skewered lamb in pitta bread with some extra salad make a healthier choice than doner kebabs.

- Pub grub:
You don't have to order just what is on the menu, just get a lean serving of steak or chicken breast, and ditch the chips for extra vegetables or salad!

- Sandwiches:
Avoid mayonnaise by using tomato or cucumber to moisten sandwiches instead. Try to stick with rye or wholemeal bread. Instead of processed meat, try to go with lean chicken, turkey or tuna - and load up on the salads.

- When all else fails:
If you're eating out and looking for a healthier option, you can't go far wrong with an 'all-day-breakfast' menu. Choose scrambled, boiled or poached eggs and eat them with rye or wholemeal toast, and top it off with some lovely fruit - perfect!

Just remember, if you are watching your weight keep an eye on your portion sizes. Just because we are making our food a little healthier doesn't mean you can necessarily eat more of it!

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