Did you know...you can make your fast food meal healthier?

Fast food chains are known for their cheap eats, great taste and unhealthy menus. Here are some tips to make your next visit to your favorite fast food chain a healthier one.

1. Reconsider fried. Any food with the word "fried" or "crispy" in it puts you at a greater risk for heart disease and high blood cholesterol [1]. This includes chicken nuggets, French fries, popcorn shrimp, etc. (You know.. the good stuff!) These are probably the foods we love the most, and rather than saying ‘no’ all the time, try eating foods that are baked, broiled, grilled, roasted, steamed or poached instead for a healthier alternative whenever you can. Even saying “no” half the time can help your heart health!

2. Choose a healthier side dish. Many of your favorite fast food chains are now offering healthier side dish options. Instead of French fries, try a baked potato (with only a little bit of sour cream/butter), or a side salad with low-fat dressing, or even fruit, yogurt, or baked potato chips.

3. Go light on dressings and sauces. This includes mayonnaise, honey mustard, salad dressings, and any other “special sauces.” Try using a low fat or fat free dressing. If you use regular salad dressing, try to use only half of the packet, and be sure to ask for dressings on the side so you have more control over how much you use.

4. Drink water. Sodas, shakes and even juices have a lot of sugar and calories [2]! Most places will give you tap water for free! Just ask for "a cup of water," which is different than a bottle of water which you'll have to pay for.

5. Smaller portions are best. At fast food chains you are usually given a choice on what size meal you want. Picking the smallest size is the best way to control your portions. A small order of french fries instead of a large cuts down on 300 calories [2] and 15 grams of fat! If you are not able to order smaller portions, share with a friend or save part of the portion for later.

Remember, just because fast food restaurants have ready-made meals, doesn't mean you can't change things around! Don't be afraid to order something different: reduced fat mayonnaise, water instead of soda, dressing on the side, or whole grain [3] bread instead of white. Restaurants are beginning to offer a lot more options to their customers, so just ask! You'll feel better you did!

Did You Know? is a series of articles written by HHPC and reviewed by our Health Advisory Board.