Paging Dr. Frischer: Fast Food

We all just love fast-food. It is convenient, often inexpensive, and tasty. Unfortunately, most of it is also quite unhealthful. One recent study found that Five Guys has the unhealthiest cheeseburger and fries; that the most unhealthful chicken burger is the Chicken Sandwich Classic at Popeyes; and that Fatburger’s Vanilla Shake is the most unhealthful in its class.

Why is fast food bad for us? It typically is high in calories; has huge amounts of fat, sugar, and sodium; and is often lacking basic nutrients and fiber. Over the decades, portion sizes have increased, along with the salt and calories.

Are some fast-food choices better than others? Based on studies of fast-food chains, here are a few examples of fast-food restaurants with some healthier options:

·      Burger King carries the plant-based Impossible burger. Unfortunately, there is only a 40-calorie difference between that and the Whopper. I do suggest skipping the mayonnaise and cheese on either one.

·      Wendy’s has salads which include cobb, apple pecan, parmesan Caesar, and taco salad.

·      Chipotle allows customers to build their own meal, which can include salads, burritos, or bowls with lots of protein, fiber and minimal fat.

·      Sweetgreen is one of my family favorites. It offers warm bowls with wild rice or quinoa, and salads on a bed of kale, spinach, or other greens. Toppings include nuts, seeds, beans, and a number of vegetables and proteins.

·      Panera Bread offers salads with a variety of lean proteins, fruits, and vegetables.

·      Starbucks offers some more healthful options, such as oatmeal, egg white wraps and egg bites, and protein boxes that include fresh fruit, hard-boiled eggs, whole-grain crackers and nut butter.

·      CAVA is a mediterranean restaurant with customizable hot bowls, salads and pita wraps.

·      Smoothies can be a good option. They can be found at Jamba Juice, Robeks, Nekter, and more. A smoothie can contain a variety of fruits, vegetables, protein powders, nuts, fiber, and probiotics. How nutritious it is will depend on how you choose your ingredients, so lean toward vegetables, and limit fruit and sugar content.

Yes, it is possible to eat fast-food and make better choices, but some effort is required. Use these general principles: Load up on vegetables, choose whole grains or quinoa, brown rice, barley and farro, and select lean proteins like turkey, grilled chicken or fish, tofu, nuts, seeds, or legumes like black beans and chickpeas. Ask for sauces and dressings on the side. Choose smaller portions. Select your drink thoughtfully, and if you are ordering soda, choose a smaller size – or better yet, drink water.

I wish you bon appétit, even if it is fast-food!