“Healthy fast food” is sort of an oxymoron. Whether it’s for convenience or cravings, though, sometimes the drive-thru is unavoidable. Thankfully, there are ways you can still enjoy McDonald’s without worrying about ruining your weight loss journey. We reached out to Joanna Wen, a nutritionist, health coach, and founder of Spices & Greens, and Mary-Ellen Sabat MS, RDN, LD, a nutritionist, ACE-certified trainer, and founder of Body Designs by Mary to determine some tips for ordering a weight-loss-friendly meal at fast food joints. They recommend ordering a side salad, keeping the portion size small, opting for grilled meats, and avoiding sodas. Find out more below!
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Order A Side Salad
Although french fries can be *extremely* tempting, this tasty fast food side can be detrimental to weight loss goals. Instead, Wen and Sabat recommend swapping fries with a side salad. "I recommend opting for something that is a good source of fiber such as a green salad or steamed vegetables. Both will fill you up without packing excess calories onto your plate," Wen says.
"When it comes to fast food, I would recommend ordering a side salad with a light dressing always on the side, a side of steamed vegetables, or a side of fruit," Sabat agrees. "These all provide essential vitamins and minerals and are low in calories and fat."
Keep The Portion Size Small
A recent study from the Journal of the Academy of Nutrition and Dietetics shows that fast food meals are bigger than they were in 1986. The size of fast food entrées has increased by 39 grams. That's why it's so important to keep your portion size small when you order at fast food chains.
"When it comes to portion sizes, I would recommend ordering smaller sizes of items. For example, ordering a small burger or a kid's meal rather than a large burger. This helps to reduce the [number] of calories and fat consumed," Sabat says.
"For portion sizes, it is important to be aware of the amount of food being ordered, particularly on the higher calorie options such as burgers," Wen explains. "A good rule of thumb is to start with a smaller size and add extra if necessary." Check out three life-changing portion control hacks for faster weight loss!
Switch Out Your Fried Meats For Grilled
At places like Chick-fil-A, Popeye's, or KFC where they offer a fried chicken sandwich, you may want to opt for a grilled chicken sandwich instead. "As far as grilled items go, they are generally more weight loss friendly than fried items since there is much less fat content," Wen says.
Sabat agrees, "Grilled items are generally better than fried items, as grilled items are typically lower in calories and fat. Grilled items also tend to be lower in sodium than fried items." Noted!
Avoid Soda
And, when it comes to drinks, Wen and Sabat believe it's best to avoid soda beverages. Even diet sodas are bad for weight loss! "Diet soda is full of dangerous chemicals and actually associated with weight gain, not weight loss," Sabat warns. Wen suggests, "[sticking] with water or unsweetened tea—limit high-sugar beverages like soda and juice which can add unnecessary calories."
Bottom Line
"Other weight-loss-friendly tips for fast food ordering include asking for condiments on the side, opting for lean proteins (like chicken) over processed proteins (such as bacon), and avoiding large meals that contain multiple proteins and starches," Wen advises. Sabat also recommends skipping dessert altogether to help reduce unnecessary fats and calories.
Although it is best to try and steer clear of fast food, when you're in a bind there are still ways to keep your meal weight-loss-friendly. Sabat and Wen suggest these four tips: ordering a side salad, keeping the portion size small, opting for grilled meats, and avoiding sodas. So, try some of these tips next time you find yourself at a fast food restaurant.
