{"id":3964,"date":"2025-03-10T17:13:56","date_gmt":"2025-03-10T17:13:56","guid":{"rendered":"https:\/\/friscotimes.org\/?p=3964"},"modified":"2025-03-10T17:13:56","modified_gmt":"2025-03-10T17:13:56","slug":"can-fast-food-fit-into-a-healthy-diet-yes-heres-how","status":"publish","type":"post","link":"https:\/\/friscotimes.org\/?p=3964","title":{"rendered":"Can Fast Food Fit Into a Healthy Diet? Yes\u2014Here\u2019s How."},"content":{"rendered":"


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\"Dining<\/p>\n

Sometimes the convenience of popping into a fast-food joint when you’re on-the-go is the only way you can get your hanger tamed. As a working mom of two, I get it! <\/p>\n

And research backs this up: One study showed that for every additional 30-second traffic delay per mile traveled, there\u2019s a 1% increase in fast food restaurant stops (19<\/a>).<\/p>\n

But as a dietitian I know it you can still work toward your health goals dining at one of the 200,000+ fast food restaurants in the United States (1<\/a>). There\u2019s usually an order that can meet your macro goals, whatever they may be. It just requires a little planning.<\/p>\n

I\u2019ll walk you through the tips I give clients when they find themselves face-to-face with a fast-food menu. <\/p>\n

Can Fast Food Be Healthy? <\/strong><\/h2>\n

Fast food can fit into a healthy diet. Remember, nutrition is not black and white. <\/p>\n

But I won\u2019t sugar coat it. Research has found that eating food away from home (FAFH), or fast food, comes with higher intakes of calories, saturated fat, and cholesterol among working adults (2<\/a>). <\/p>\n

Typical menu items like burgers and fries also come with more added sugars and sodium than you want. Plus, they tend to lack dietary fiber and vegetables, two things you want more of! <\/p>\n

In response to increased public interest in health, many fast food restaurants have added salads and protein bowls to their menus. There\u2019s a high protein, better-for-you option at nearly every chain these days. It may just require some creative ordering. <\/p>\n

How to Make Healthy Choices at Fast Food Restaurants <\/strong><\/h2>\n

Even for someone who\u2019s literally built a career around nutrition and food, menus can be confusing. Thankfully, the U.S. Food & Drug Administration (FDA) picked up on this. And, as of 2018, made it a law that fast-casual chains with more than 20 locations had to post calories on the menu boards for consumers (3<\/a>). <\/p>\n

In addition, fast-food chains now have to provide the total calories, fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, sugars, fiber and protein for standard menu items (3<\/a>). Usually you can find this online before you even head into a chain.<\/p>\n

Now, if you\u2019re trying to meet your macros goals<\/a> you may want to plan ahead and pre-log any fast food meals. Look for verified options with the green checkmark in the MyFitnessPal<\/a> app for the most accurate tracking. It\u2019s smart to view the menu online to search out the better-for-you options they may have.\u00a0<\/p>\n

Next time you\u2019re faced with a fast food menu, keep these tips in mind:<\/p>\n

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\"Ways<\/figure>\n
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Prioritize Protein <\/h3>\n

There\u2019s a reason protein-powered options are trending on menus! Protein is an essential macronutrient that not only helps keep you full, but also supports your muscle growth and maintenance of lean tissue (4<\/a>). <\/p>\n

But, your individual protein needs are unique and based on your age, gender, and fitness level.<\/strong> Just because your partner may be doubling up their cold cuts at Subway<\/a>, doesn\u2019t mean you should. <\/p>\n

The recommended dietary allowance (RDA) for protein is between approximately 46 and 56 grams for healthy adults, but this is what you need just to prevent muscle loss.<\/strong> Most active people need more (5<\/a>, 6<\/a>). The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommends 1.2 to 2 grams of protein for every kilogram of body weight per day. (18<\/a>)<\/p>\n

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\"MyFitnessPal<\/figure>\n
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You might also like<\/h5>\n

MyFitnessPal Guide: Protein Edition<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n

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Fuel Up On Fiber <\/h3>\n

Fiber not only helps keep you fuller for longer, starving off mindless munching, but also may help with weight control (8<\/a>). <\/p>\n

Unfortunately though, most Americans aren\u2019t meeting the recommended 25 to 37 grams per day, making dietary fiber a nutrient of public health concern (9<\/a>). Not sure where you stand when it comes to dietary fiber? Use the MyFitnessPal app<\/a> to find out how many grams you\u2019re getting.\u00a0<\/p>\n

While it may be challenging to get fiber in your diet at fast food chains, it\u2019s not impossible. And, every gram counts. Consider menu choices that provide over 4 grams of fiber, and when possible, add-on ingredients into the meal that contribute even more fiber. <\/strong><\/p>\n

For example, adding even just a slice of avocado to your meal packs 1 gram of fiber, meaning if they serve you 3 slices, that\u2019s an additional 3 grams (10<\/a>). <\/p>\n

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\"Essential<\/figure>\n
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You might also like<\/h5>\n

An Essential Guide to Daily Fiber Requirements<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n

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Limit The S\u2019s: Saturated Fat, Sodium, and Sugar <\/h3>\n

The easiest way to remember the nutrients you want to limit is to think of them as the trio of \u201cs\u2019s\u201d: saturated fat, sodium, and sugar. The Dietary Guidelines for Americans<\/em> recommended limiting saturated fat, sodium, and added sugars in the diet to improve the health of Americans (9<\/a>). <\/p>\n

When dining out, you have little control over ingredients in food, and so you may be  left eating something much saltier than you\u2019d have at home. Even restaurant foods as simple as baked potatoes can be loaded with sodium. <\/p>\n

Keep the DGA guidelines in mind as you choose options at fast-food chains to meet your personal health goals (9<\/a>). <\/p>\n

When ordering, limit the following:<\/p>\n