Eating Fast Food? How to Make Healthier Choices

Fast food is a fixture of American life, with nearly a third of adults eating at least one on-the-go meal every day, according to the National Center for Health Statistics.

For decades, convenience remained the standout benefit of fast food, followed by affordability. But in recent years, a number of fast-food restaurant chains have altered their menus and food preparation methods to provide more nutritionally balanced options beyond the classics known for their high calorie, fat, and sodium content. Now, diners have the ability to take advantage of industry improvements and innovations that affect the nutritional value of what tends to be available at their preferred pit stop as well.

While fast food is rarely preferred by nutrition experts, access and availability to healthier options can be limited, particularly in food deserts, where fast food may be the one of the few convenient or affordable choices. To best support your health, aim to enjoy fast food only occasionally, choosing less processed options and adding produce when possible.

1. Visible Nutritional Information

Recent improvements across many fast-food chains have made nutritional information easier to access and more visible to consumers. The U.S. Food and Drug Administration (FDA) now requires larger retail food chains to publicly list key nutrition information for standard menu items, including calories, total fat, saturated fat, cholesterol, sodium, carbohydrates, fiber, sugar, and protein.

You can typically find this nutritional information posted on menu boards at the restaurants, as well as the chains’ websites. Knowing the nutritional content of the foods you’re about to order can help you make more informed and health-conscious choices.

2. Improved Cooking Techniques

Many fast-food restaurants are also now preparing foods using healthier cooking techniques, such as grilling and broiling. As such, it’s just as easy to come by a grilled chicken salad or broiled fish sandwich as it is all things deep-fried. The accessibility of these healthier options is a more recent development that provides a notable advantage to consumers seeking fast-food choices that fit into their dietary needs.

3. Nutritious Alternatives to the Classics

While the classic indulgences still dominate fast-food menus, there’s also a number of nutritious alternatives to consider. Make fast food healthy by replacing higher–fat and lower–fiber choices with fresh salads topped with a grilled protein and selecting sides like baked potatoes, apple slices, fruit cups and yogurt, according to the Cleveland Clinic. Just be mindful of toppings and condiments that can derail an otherwise balanced meal.

4. Better Choices for Children

Some fast-food restaurants now offer more nutritious, kid-friendly menus as well. For example, low-fat milk and appropriately sized cartons of 100 percent fruit juice are now offered as beverage options for kids’ meals in place of sugary sodas at some chains. You can also opt for apple slices, applesauce, or fresh fruit cups instead of high-fat french fries in many cases.

5. No More Trans Fats

Not too long ago, the trans fat in fast foods was concerning, as trans fats are linked to higher levels of LDL (“bad”) cholesterol and an increased risk of chronic disease, according to the Mayo Clinic. But since the FDA ruled that trans fats derived from partially hydrogenated oils be removed from the American food supply, the nutritional content of many fast-food offerings has improved, particularly as it relates to heart health.

With that said, experts recommend consumers continue to ask questions about the ingredients of their fast-food meals and the methods used to prepare them, to best understand how such choices can affect their overall health.