Fast Food As Part Of Healthy Diet? Yes, You Can!

We all know the woes of transitioning from a normal diet to a healthy diet. The unnerving process of cutting down foods you love, and the constant process of limiting your food intake, sounds too familiar? But what if we tell you that you can enjoy some fast-food options in your healthy diet? Here is your cheat-sheet to ordering quick and on-the-go options at the local fast food chain near you.

Grilled lean meats

To religiously stay on track of your healthy diet, it is best to refrain from ordering deep fried and breaded foods. This means crispy chicken sandwiches and breaded fish fillets that are high in fat and calories are off your options. The best choice to get your daily serving of protein is to opt for grilled or roasted lean meats like turkey or chicken breast, lean ham, or lean roast beef.

Smaller-sized meal

Here is where you may find your potential healthier food option since smaller portions can be found in fast food chains. for an example, where there are only 250-300 calories per serving, compared to the regular-sized hamburgers that range up to 500 calories.

Wraps and Subs

If you are finding an easy and convenient healthy lunch while on-the-go, wraps, and subs are always available near you. The good thing about these wraps and sub sandwiches places are that they let you customise your food, from the bread to the kinds of vegetables you want to add-on.

Given that these fast food options are good to include in your diet, you should also be cognizant of the healthier option in your selections. So, to guide you further on your next fast food order, you must always keep these 4 things in mind:


Skip the usual deep-fried sides! Opt for a better and healthier side dish option, like corn, fruit bowl, or green salad with a low-fat dressing on the side. Not only are these options much lower in calories compared to the other fried options, they are good for your health too! Ideal if you are trying to lose weight.

#2 Don’t be afraid to check the nutritional facts of the food

There is no such thing as being too careful when it comes to counting your daily recommended serving. Most fast food chains share the nutritional info of their menu, both on their websites and their physical storesof these information to get the best out of your order. To properly check the nutrition of your food, always look out for how many grams of calories, sodium, sugar and trans fat there are in your meal.


A study found that around 57% of the tested fast food meals exceeded the recommended daily serving of sodium. Prior to that, it is important to keep your sodium intake low by making little dietary changes such as being mindful of condiments and dressings in your order that usually totals to more than 1,000 mg of sodium. So, the next time you visit a fast food chain, it is of your favourite sauce.

#4 Skip the sugary and fizzy drinks

If your goal is to lose weight, avoiding sugary soft drinks and sweetened juices or teas should be at the top of your checklist. It is a challenge as most drinks sold at a fast food chain exceeds the daily recommended serving. The Health Promotion Board (HPB) recommends that one consume no more than 10% of daily dietary energy from sugar – equivalent to about 50g. HPB also made the Healthier Choice Symbol (HCS) to guide consumers on making healthier choices in fast food drinks, and make it easier for people who are on a diet to count their sugar intake, so look out for that!