Staying Heart Healthy in a Fast-Food World

We have all at one point or another dealt with trying to choose healthy options. Especially at a fast-food restaurant. It is so easy to just choose something that is quick and easy. The truth of the matter is that it is extremely difficult to follow a heart healthy diet when you are regularly eating at fast food restaurants. Did you know that fast food is typically loaded with calories, sodium, and unhealthy fats? Sometimes, even that one fast-food meal has the same amount of calories, sodium, and unhealthy fats for an entire day. BUT! Did you know that there are such options that are healthy for you?

You Are What You Eat

The fact is that you do not have to avoid fast food entirely. When you are hungry and on a limited time frame, fast food can be a convenient option that really hits the spot or takes care of any cravings. Although it is okay to indulge a craving every now and then, there are healthier options out there. The key is MODERATION, both in how often you frequent fast food restaurants and what you order once you are there. Aim to keep your entire meal to no more than a third of your recommended daily caloric intake. Typically, this means between 450-850 calories. The average adult eats 836 calories per fast food meal. Most fast-food chains post nutritional info both on their websites and at the actual fast food restaurant location. Take advantage of this provided information and choose the best and healthiest option for you and your family.

Opt for foods that are lower in fat and higher in protein than just calorie-dense, meals that contain fiber, whole grains, and high-quality protein. Aim for options that are relatively low in saturated fats. And try to stay away from any item that contains trans fats. Even when you order wisely, it can be pretty tough to get enough fiber and other important vitamins and minerals from a fast-food restaurant. The best thing to conquer this is to plan ahead and bring your own healthy sides and toppings (i.e., dried fruit, nuts, seeds, carrot sticks, apple slices, and cottage cheese).

High sodium intake over time can be a major contributor to cardiovascular disease. The American Heart Association (AHA) recommends that adults stay under 1500mg of sodium per day and never take in more than 2300mg a day. The bad news, this can be tough to do when you are eating fast food, even when you are eating lower-calorie meals. The best thing to do is plan ahead and eat low-sodium meals leading up to your fast-food meal. You can even minimize some of the sodium by requesting that your burger or meat be cooked without added salt. Sometimes the nutrition facts that are provided by the fast-food restaurant can be confusing and hard to use, but they are the best source for accurate, up-to-date information on your menu options.

Choosing Healthy Fast-Food Options While on the Go

Making fast-food choices can be easier if you plan ahead by checking the nutritional guides. If you have an idea of what you are going to order ahead of time can also help prevent you from making decisions based on craving or hunger pangs when you arrive. When ordering healthier fast-food options, keep your eye on the portion size. Many fast-food meals deliver enough food for several meals in the guise of a single serving. Try to avoid supersized and value-sized items and go for the smallest size when it comes to sandwiches, burgers, and sides. You can even order from the children’s menu, where you will have more reasonable portion sizes. You will need to focus on grilled or roasted lean meats. Try to avoid or limit fried and breaded items, such as crispy chicken sandwiches and breaded fish filets. Instead, try turkey, chicken breast, lean ham, or lean roast beef. Many fast-food restaurants offer these options. Always pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried,
basted, batter-dipped, breaded, crispy, scalloped, or au gratin are usually higher in calories, unhealthy fats, and sodium. Never be afraid to special order your fast-food meal.

Many menu items can be made healthier with a few tweaks and substitutions. Another option, you can even ask for additional lettuce to make a lettuce wrap. Never assume that healthy-sounding dishes are your best option. This is where reading the nutrition facts before you order can make a huge difference. Be mindful when it comes to condiments and dressing. When choosing items, be aware of calorie- and fat-packed salad
dressings, spreads, sauces, and sides such as cheese and sour cream. Stick to zero- or low-calorie beverages. Soda can be a huge source of hidden calories. The average large soda contains approximately 300 calories, mainly from added sugar, which can quickly take up a big portion of your daily calorie intake. Order water, diet soda, 100% fruit juice, or unsweetened tea instead. Be wise about your sides. Watch menu items that come with one or more side dishes. Sides that can quickly increase your caloric intake include fries, chips, rice, noodles, onion rings, coleslaw,
macaroni and cheese, biscuits, and mashed potatoes with gravy. The best thing to do is order a side salad with light dressing, baked potato and being mindful of the toppings, fresh fruit cups, corn on the cob, or apple slices. Look for alternatives to French fries. Choose one of the sides that was previously provided to help you avoid that post meal sluggish feeling that is common after a high-calorie fast food meal. Skip the bacon. It is always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in saturated fat and calories.

Healthy Fast-Food Options that are Good for Your Heart: Fast-Food Edition

Try a Chipotle burrito bowl. If you are building a bowl when heart health in mind then include rice, beans, lettuce, and tomato. Beans are one of the most heart-healthy proteins across the board. They are full of soluble fiber, eating them regularly is linked to lowering LDL cholesterol. They are also a good source of  antioxidants and can decrease the risk of certain types of cancer.

Tomatoes are also good for your heart health because they help to lower inflammation because they are also full of antioxidants. Potassium plays a key role in regulating blood pressure, which is exactly what makes a meal so heart healthy.

Do not let carbs deter you from choosing a Wendy’s baked potato because it has 7 grams of fiber and approximately 1,560 mg of potassium. You could even pair it with a side of chili. You will benefit from the potassium and fiber of the baked potato but also gain the benefits of the heart-healthy beans in the chili.

Even a Taco Bell bean burrito has 11 grams of fiber, which is exactly half of what is recommended for an entire day. It also contains 20% of the iron you need for the day, which is important because getting enough iron protects you against cardiovascular disease. Because of the convenience and price, fast food is always going to play a role in how we eat.

Armed with a list of fast -food options, you will know exactly where to go and what to order in terms of keeping your dinner (or breakfast) healthy. And that is what makes for a truly happy meal.

If you have any questions, don’t hesitate to contact Danielle Herndon, Population Health and Wellness national practice leader at dherndon@hilbgroup.com.