How to Eat Fast Food on a Calorie Budget
Fast food doesn't have to wreck a calorie budget. Most of the damage comes from a few predictable places, and a couple of swaps usually save more than skipping the meal you actually wanted.
Where the calories hide
Sauces and dressings. Mayonnaise-based sauces are the classic trap. A single tablespoon of regular mayonnaise is about 95 calories, and a sandwich can carry two or three. Ask for sauce on the side, or switch to mustard, salsa or hot sauce.
Sides. A large side of fries can rival the main in calories. A small size, or a side salad or fruit, often cuts the meal's total by a quarter or more.
Drinks. Regular sodas, shakes and sweet teas can add hundreds of calories without filling you up. Water, diet soda, unsweetened tea or black coffee add almost none.
Breading and frying. Crispy coatings soak up oil. The grilled version of the same chicken is usually much lower in calories and fat.
Build a balanced order
- Start with protein. Grilled chicken, a single burger patty or eggs keep you full for longer than a bigger portion of fries.
- Choose one indulgence. Want the fries? Keep the burger simple. Want the loaded burger? Skip the side.
- Size down before you cut out. A small or kids' size of the thing you love is more satisfying than a "healthy" item you didn't want.
- Add something fresh. Vegetables, a side salad or fruit add volume for very few calories.
Watch the sodium too
Fast food is often very high in sodium. US dietary guidelines advise most adults to keep sodium under 2,300 mg a day, and a single combo meal can come close. If you're watching blood pressure, compare sodium as well as calories.
Plan it in advance
Most chains publish nutrition information on their websites and apps. Deciding before you're at the counter, hungry, makes the better choice much easier. Our fast food meal builder filters menu items by your targets and adds up a full meal. Set those targets first with the macro calculator.
