Tips for Ordering Healthy Food at Fast Food Restaurants

It is undeniable that food in fast food restaurants has a delicious taste. Especially if you are hungry and only have a short time to eat, stop at fast food restaurants is  often an option. Many fast food fans , ranging from small children to adults. However, did you know that one serving of fast food you eat has a large number of calories and also contains salt, sugar, and trans fats and high saturated fat?

Some of you may already know so avoid fast food . However, what about you who like fast food but want to keep your weight or maintain health?

Maybe reducing the number of calories from fast food you eat is one option. You can reduce the number of calories you eat by choosing the right food, which does not contain much fat, carbohydrates, sugar, and salt. Then, how to choose it?

Choose healthier foods at fast food restaurants

Eating fast food may be an option that should be avoided for those of you who are maintaining weight or health. Finding a balanced and healthy fast food menu is very difficult. But, there is always a choice, you just have to know which and how to order it.

• Choose a small menu of food. If there is a small food menu, why should you choose foods with large portions ( upsize ) or menus with double packages ? In addition to saving money that comes out of your pocket, this also helps reduce the calories you eat. Try to choose a food menu that contains no more than 500 calories.
• Choose foods that contain low fat and have high protein and fiber. Choose foods that contain fiber, wheat and high protein, and avoid foods that are fried and starchy. You better order a menu of baked goods. Fried and starchy foods have high fat and calories. In addition, also choose a menu in which there are vegetables or fruits.
• Choose healthier foods. For example, instead of ordering french fries it is better to order a salad or soup, or instead of ordering white bread it is better to order whole wheat bread, or instead of ordering a regular burger it's better to order veggie burgers and so on. This method also helps reduce the calorie intake you eat. You have to be smart to choose!
• Avoid foods containing trans fat. Small amounts of trans fat are naturally present in meat and dairy products, but harmful is artificial trans fat used to keep food fresh and cooked. Artificial trans fats are made from liquid vegetable oils that are added with hydrogen so it looks more dense. Restaurants fast foodusually using oil that contains trans fats for frying because the price is cheap, durable, and can be used repeatedly. In addition, oils that contain trans fat can also add flavor and improve food texture. However, behind it all it turns out that trans fat has a very dangerous impact on health. Eating foods that contain lots of trans fat can increase your risk of heart disease, stroke, and type 2 diabetes . Even the USDA ( United States Department of Agriculture ) recommends limiting the consumption of trans fats to no more than 2 grams per day. Therefore, you should avoid ordering fried foods if you are in a fast food restaurant .
• Keep salt intake. The American Heart Association recommends that salt consumption for adults be limited, which is under 1500 mg per day and not more than 2300 mg per day. Imagine if you often eat fast food and choose a menu that contains lots of salt, such as fried chicken, burgers , and French fries. These foods can make you exceed the limits of the salt you have to consume.
• Choose the right drink. Restaurants fast food usually provide beverages high in sugar and calories, such as sodas. In addition, sometimes you are also tempted to order large soda drinks. You can replace the soda by ordering mineral water. You should also avoid ordering drinks that contain ice cream, such as milkshakes , because milkshakes contain lots of calories.

To be able to choose the food menu as above, you must know what is on the menu. For example, in one burgerthere is grilled patty meat , cheese, lettuce, tomato, pickle , mayonnaise, and sauce. If there are two meat pattiesin one burger you should choose a burger with one patty . If there is a burger that contains flour chicken you should choose a burger with grilled patty meat . Think carefully about the menu you will choose. Don't make the wrong choice.

It doesn't matter if you eat fast food once or twice, but if you want to be healthy it shouldn't be too often. Fast food eating habits can have a negative impact on your health. Some of the tips above are only to help you reduce the negative impact. It is best to eat healthy foods that contain complete nutrients because many fast food foodsare malnourished, and the contents are only fat and carbohydrates.