6 Easy Tips for Healthier Fast Food Choices
Savor San Diego’s fast food scene the healthy way
Savor San Diego’s fast food scene the healthy way
In today’s fast-paced world, eating on the go is part of life — especially in places like sunny and outdoorsy San Diego. Whether you’re grabbing a quick meal before a Padres game at Petco Park, catching a concert at Snapdragon Stadium or refueling after a day at the beach, fast food is convenient.
But convenience often comes with a cost: many fast-food meals are high in calories, saturated fat, salt and sugar and low in nutrition.
With some planning, you can still make healthier choices. You don’t have to skip the drive-thru or fast-food restaurant entirely.
“It’s unrealistic to think that you’ll never eat fast-food, especially with a busy lifestyle,” says Max MacMillan, MD, an internal medicine physician at Scripps Clinic Rancho San Diego. “But you can make smarter decisions that support your health.”
Follow these six tips to enjoy fast food while staying on track nutritionally.
1. Watch your portion sizes at fast-food restaurants
Bigger isn’t better when it comes to nutrition. Many fast-food “value meals” and combos pack more calories than you need in an entire day.
“Even if you are not trying to lose weight, these big meals are probably more calories than you need to eat in one sitting,” Dr. MacMillan says.
Order regular or junior-size sandwiches. Avoid double patties and extra sauces. Sharing larger items, like French fries or desserts, can help reduce calories.
2. Swap fries for healthier sides
Instead of fries or onion rings, ask for a healthier side. Many fast-food restaurants now offer apple slices, fruit cups, steamed veggies, baked potatoes or side salads.
At local stadiums, you can often find veggie wraps or hummus plates. These are healthier fast-food options than cheesy nachos or salty pretzels.
3. Build a better salad
Salads can be deceptively unhealthy if loaded with fried toppings, cheese and creamy dressings. Build a salad with colorful vegetables and lean protein like grilled chicken or beans. Ask for a dressing on the side and choose a vinaigrette instead of creamy ranch or Caesar.
4. Choose grilled instead of fried
The way your food is cooked can greatly change the calories and fat content.
“Fried and breaded options are usually higher in fat and calories,” Dr. MacMillan says. “Opt for grilled, roasted or baked proteins instead.”
For example, order a grilled chicken sandwich, roasted turkey sub or bean burrito instead of crispy chicken, fried fish or breaded cutlets.
5. Drink smarter
Soda and milkshakes can add hundreds of calories and loads of sugar to your meal. Water is the best choice, but unsweetened iced tea, sparkling water or even low-fat milk are good options too.
6. Plan ahead and check nutrition info
Most chains and ballparks now show calorie counts on menus and online. Check them before you go. Decide what you will order ahead of time.
Sticking to your plan can help you resist impulse buys. This is important when you are surrounded by tempting smells and clever marketing.
Make it a balanced day
Even when you choose healthier options at fast-food, it’s smart to balance those calories with some exercise. Think about taking a walk at Waterfront Park or Balboa Park after your meal. Both parks are easy and beautiful places to get extra steps and enjoy the San Diego sun.
Healthy fast-food is possible – even on busy days
The good news is you don’t have to stop eating fast food to be healthy. You just need to make smarter choices when you order.
Remember you’re in control of what you put on your plate — even at the drive-thru or fast-food restaurant.
“In a busy places like San Diego, grabbing a quick meal now and then is part of life – and that’s okay, as long as you keep your health in mind,” Dr. MacMillan says.