Healthy hacks to order fast food in McDonald’s and Chick-Fil-A

Half of Americans say they eat fast food for dinner at least some time, although these forbidden meals are often filled with calories, sodium and saturated fat.

Citing convenience as the main reason for car dinners, 87% of respondents in a study by Tastewise said they would like to see healthier opportunities in fast food chains.

Fortunately, there are ways to make your value a little better for you – and the answer does not have to say passing burgers in favor of the salad you don’t really want.

Nutritionist And biologist Anastasiya Kaliga is available with tips on improving your order, and she has some specific suggestions for your favorite chains.

“Choosing a healthy option at a fast food restaurant does not have to mean setting up for a simple salad. Here are some practical, not irrelevant ways to make a smarter choice as you fill your taste buds and fulfillment of health goals, ”Kaliga the post told.

1. Select protein and fiber meals

Caliga notes that protein helps maintain muscle mass and keep people feel fuller for longer.

The recommended diet allowance is 0.8 grams of protein per kilo of body weight – or 0.36 grams per pound. For a person with 150 pounds, this is 54 grams of protein a day.

Meanwhile, fiber promotes regular bowel movements, supports intestinal health, helps manage weight, stabilizes blood sugar levels and can lower cholesterol levels.

Recent research found that adequate protein and fiber intake directly affects the time and quality of sleep.

“A high fiber -rich, fiber -rich meal prevents energy clashes and unnecessary snacking later,” she said.

Pick up chipotle? “A barrrito bowl with brown rice, black beans, grilled chicken and vegetables provides a balanced mix of protein and fiber, keeping you satisfied with excess calories,” noted it.

2. Do personalizations

The dirt calories, such as those found in sauces, cheese, added sugar and refined carbohydrates, contribute to the high caloric content of most fast food meals. Making simple exchanges can be equated with serious calorie cutting.

“The ranking of a bureau without buns and the addition of additional lettuce and tomatoes lowers carbs as it increases nutrients – and immediately reduces about 100 calories away from your meal,” she said. “Similarly, the choice for a burger wrapped in lettuce refined refined cuttings while storing aroma and adding avocado to healthy heart fats can keep you fuller for longer.”

Caliga recommends the marmalade revenge as a healthy update for any McDonald burger: “This eliminates completely refined carbon while providing a fresh, fragile structure that is just as satisfactory.”

3. Be a little less delightful

Fast food sauces and dresses are very filled with added sugar, oil, unhealthy fatsand additives that quickly add calories to overload.

Added sugar, in particular, essentially has zero nutritional value and is shown in medical research to adult The risk of being overweight and metabolic disease.

Going without clothing or looking for sauce on the side, you can control your consumption.

“On average, a single sauce service would add about 50-100 calories to your meal. Choosing for lighter or smaller quantities can carry a fragrance without surplus. Another brilliant trick may be taking your sauce on the side, and immersing your food savings can help you control calories,” Caliga said.

4. Grill, baby, grill

In general, fried foods are higher in fat, salt and calories. The oil in which these items are cooked is often hydrogenized and full of trans fats, which are associated with heart disease, cancer, diabetes and overweight.

However, Caliga noted that going to the grill when ordering fast food is an easy way to eliminate these unhealthy elements.

“The grilled options keep protein benefits while significantly lower in fat. Choosing a grilled chicken breast instead of a fried combination can reduce unhealthy fats while still providing protein and essential nutrients, ”she said.

Her favorite place to exchange fried to bake on the grill is Chick-Fil-A.

“Grilled sandwich or grilled club sandwich is a great choice if you are looking to reduce your calories without sacrificing the aroma. For less calories, you can remove the herd and enjoy the chicken wrapped in lettuce. “

5. Consider your sides

Despite their bad reputation, all carbs are not created equal or equally unhealthy.

“Refined carbs (such as white bread and fried) cause blood sugar rivets and energy collisions, while full grains and fiber -rich alternatives provide sustained energy,” Calig explained.

Choosing the grilled chicken in a lettuce wrap on a cheese cheese gives lean protein with less saturated fat and less refined carbon.

Exchange fried for a healthier side such as apple slices or carrots adds a food boost and a satisfactory crisis.

In Chick-Fil, Calig chooses their superfood side, “which includes a mixture of kale, broccoline, light vinaigrette and dried cherries for a really raised taste. A great choice for those looking to add more fiber and antioxidants to their meal.”

6. Wash it better

What is a fast food meal without a big soda? A healthier choice.

“While it can be seductive to order a large sugar drink, the choice for a skim milk and sugar-free milk can be a healthier choice. A regular soda can contain about 150-200 calories for 12 oz serving, while a black skim milk and no added sugar contains 15-30 calories,” she warned.

At McDonald’s, Calig suggests washing your pell-wrapped burger down, “with unsaturated icy tea, dietary coke or water. If you need an extra aroma, add a lemon spray.”