Fast Food, No Problem

The default setting for most people when they reach the fast-food counter is to order a burger, fries, soda, and maybe dessert. But did you realize that more than half of the calories in a regular fast-food meal can actually come from the “sides”?

For example, if you order a Big Mac, Medium Fries, Medium Coke, and a Hot Fudge Sundae, your calorie total will be 1456. But if you just have the burger, you knock out more than 900 calories, taking it down to 540. Even if you still have the sides, but choose better options such as a side salad, some water, and apple dippers for dessert, you can still keep your grand total to around 600 calories.

If you do have salad, watch out for salad dressing - it takes the cake (or should that be the lettuce?) for the sneakiest side around. A seemingly harmless 2 oz. packet of ranch dressing can add 170 calories and 15g of fat to an otherwise calorie-safe salad. 

Portion size can make a huge difference to the impact of fast food on your waistline. CalorieKing.com dietitian Boris Kazakov recommends always choosing the smallest serving size. “You can always order more food when you’ve finished if you are still genuinely hungry,” he says. Compare these portion sizes:

McDonald's Combos: Cheeseburger, Fries & Coke

No matter how convincing the ads may seem, “healthy” menu items from fast-food joints are not necessarily healthy or better for weight control. In fact they sometimes have more fat and calories than other menu items.

For example, McDonald’s Select Premium Breast strips have 670 calories and 39 grams of fat for just five pieces. They beat a Big Mac (540 calories, 29g fat) hands down.

Don’t be fooled by words like “fresh” or “flame-grilled” either. Flame-grilled may be drowned in fat before grilling. And fresh? Well, that can mean anything! The food could be “fresh” looking, “freshly cooked” and so on. So, whether you’re having a salad or a burger, flame-grilled or deep-fried, check the calorie content and fat grams before you eat; never guess.

Compare these fast-food menu items for better and worse choices.*

* Recommended calorie intake is generally between 1200 and 1600 calories per day with a fat intake of 50-60g fat.

If instead of “want fries with that?” the server always asked “want water with that?” fast-food-fed waistlines could be a lot slimmer.

Soda, especially free-refillable soda, adds lots of unwanted calories to your meal. Because of the high-sodium content of fast foods, you’re guaranteed to get thirsty and want to drink more than usual. But with just one medium coke, you’re 200 calories “in the drink” so to speak. And if you refill, you’ll be getting more calories from soda than most people eat for breakfast! The high-sugar content of soda can also lead to blood-sugar crashes and make appetite control more difficult.

Water, on the other hand, is a safe bet for weight control. Most people who successfully lose weight and keep it off say that drinking water regularly is one of the keys to their success.

• Try iced tea (no sugar) with a squeeze of lemon
• Choose diet soda
• Choose a small soda and have water as well
• Fill a third to a half of your cup with ice

The real secret to eating fast food without getting fat is to be aware of what you are eating and stick to your recommended calorie intake for the day. The bottom line: If the number of calories and fat in your meal choice is within your recommended intake, you won’t add any extra pounds.

So do what it takes to count the calories you eat!

• Keep a copy of the CalorieKing Calorie, Fat, and Carb Counter with you in your car, and in your bag or briefcase. That way you can check the nutritional info before you order.
  
  
• If you don’t have the information at hand, ask a server for the nutritional data. It’s usually on display somewhere in the restaurant.
  
  
• Become familiar with what’s on the menus of fast-food restaurants you frequent and figure out which are the smartest choices. Carry a list in your wallet if you need to!