There are few people who have never grabbed a burger or shared a pizza slice
with friends. Fast food provides a means to an end and, though we know we
probably shouldn’t, most of us would probably admit to enjoying it from time
to time. However, if World Health Organization figures are anything to go by,
there’s a worrying trend that indicates many of us are perhaps enjoying fast food
just a little too much. Where can we find healthy fast food?

The film ‘Supersize Me’ was a turning point for many fast food operations and
the subsequent fallout prompted many of the big chains to usher in a new wave
of ‘healthy’ or ‘lighter’ options. More recently, governments are not only stepping
in with regulation that compels manufacturers to improve the nutritional
content of fast foods but which also targets consumer behavior too.

The U.S, for instance, has made it compulsory for major fast food chains to
display the calorie counts of all menu items at the counter. However, while these
changes certainly make it seem like things are moving in the right direction, and
it’s true that consumers do have a better choice of healthy alternatives, a lot of
what’s being touted as ‘healthy’ can be misleading; with many dressing-heavy
chicken salads containing as much fat and salt as a burger. We take a look at
some popular fast food cravings and suggest a few realistic alternatives.

Before any comparison is made, however, it’s important to know what the
recommended daily allowances are, because calorie counting on its own won’t
cut it; knowing how to balance your nutritional intake is essential for staying
heart healthy too. These figures represent a good rule-of-thumb for adults with
moderate physical activity:

Men
Calories: Around 2500 calories per day
Fat: 70g per day (23g of which can be saturated fat)
Protein: 68g
Carbohydrates: 344g
Sodium: 1650mg

Women
Calories: Around 2000 calories per day
Fat: 57g per day (19g of which can be saturated fat)
Protein: 58g
Carbohydrates: 275g
Sodium: 1350mg

The craving: Burger King Double Whopper with Cheese
Calories: 990
Carbs: 53g
Fat: 65g (of which 24g saturated fat)
Sodium: 1480mg

Containing almost half an adult’s daily calorie allowance in one hit, and more
salt and saturated fat than a woman should consume in a full 24 hours, it’s hard
to find a good reason why anyone would pick this option, and this doesn’t even
include fries or a drink. Yet we’ve all been there, and when the craving hits, and
you’re set on the ‘full shebang’, there’s very little that will deter you. But a few
tweaks can really make all the difference. A simple meat patty in a bun, with
salad, shouldn’t have you running for the scales, but sauces and extra toppings
will. Holding on the mayo and cheese and leaving out the second patty will still
give you the juicy, meaty taste you crave, but will reduce the calorie, salt and fat
content by a half.

The alternative:
Whopper Jr (without mayo)
Calories: 260
Carbs: 28g
Fat: 10g (of which 4g saturated fat)
Sodium: 440mg

The craving: KFC Original recipe chicken (3 pieces) with side of sauce,
regular corn cob, fries and regular Coke
Calories: 1370
Carbs: 118g
Fat: 67g (of which 12g saturated fat)
Sodium: 1400mg

This craving is probably all about the chicken’s crunchy coating, but
unfortunately this is the part that packs the greatest calorific and sodium-heavy
punch. The worst offender, however, is the sugary drink that provides little
nutritious value but sugars aplenty. Switching to a sugar-free option is a no
brainer, and cutting down to two pieces of chicken and holding on the buttery
corn will cut your calories down by a whopping half, to 850.

The alternative:
Sticking with 1 or 2 chicken pieces and simply peeling off the skin will
significantly reduce sodium and fat content, while providing essential protein.
Add a dressing-free side salad and you have a comparatively balanced and
nutritious meal, but remember to hold on the dipping sauce too.

The craving: Pizza Hut pepperoni deep pan crust 9” pizza
Calories: 1134
Carbs: 119g
Fat: 54g (of which 17g saturated fat)

Sodium: 4620mg

Packed full of fats, carbs and enough salt to total three people’s recommended
daily allowance, this can only be described as a nutritional disaster on a
plate. Just a couple of slices will push a person’s sodium intake to the limit
and demonstrates how sharing a slice or two between friends may seem the
healthier option calorie-wise, but in fact will be doing your heart no favors.
Chains like Pizza Hut get you where you need to be taste-wise, and fast, but you’ll
generally pay for it heavily with excess fats and sodium levels.

The alternative:
Pick another restaurant. Pizza restaurants are ubiquitous in all cities and the
choice is usually pretty good across most regions. The key to enjoying pizza
without causing a coronary is to go for an Italian style base, the thinner the
better. Opt for wood fired if possible, for a deliciously authentic crunch, and
enjoy a gourmet fast food experience in the same amount of time as any of
the big name chains can offer. Just remember to ask your server to go easy
on the cheese, or even try a version without. Avoiding deep dish versions and
limiting toppings to just one or two healthy vegetarian choices will keep the
base deliciously crisp, and allow you to enjoy the flavors, without the health
implications. If you simply can’t live without the Pizza Hut taste, opt for a Thin
N’ Crispy version and ask them to go easy on the cheese and toppings, but
remember your salt intake will still be up near your daily limit.

Other suggestions:
• Sandwiches and salads are always a great alternative to fried food, but
it’s essential to avoid fat-heavy mayo, cheese, and creamy dressings, and
watch out for salt. Olive oil based options are better as this is a ‘good’
fat, but most cheeses and mayo based options will send the calorie count
skywards. Balance, as ever, is key and keeping sandwiches and salads
simple, with whole grain breads, plenty of raw leaves and vegetables,
together with the addition of a little plain grilled chicken or fish can make
for a tasty, nutritious ‘fast’ food. Subway’s online calorie and nutritional
information allows you to build a nutritious sandwich and ‘Just Salad’ is a
chain that does exactly what it says, and does it well.

• Japanese food offers one of the most delicious and nutritious alternatives
to traditional fast food outlets. Sushi, bento boxes and simple soup and
noodle dishes make for great heart-healthy, low calorie meals and in
less time than it takes to make and bake a pizza. Yoshinoya, Yo Sushi and
Wagamama all offer fast, tasty food with plenty of healthy options.

• Vegetarian food – whilst not automatically ‘healthy’ (veggie options can
still pack a salty punch if you’re not careful) food that does not contain
meat, nor has been cooked in animal fats will always win out over
saturated animal product. Mediterranean influenced options that include
lots of colorful vegetables, grains and legumes make for a super healthy
alternative to regular fast food joints. Taco Bell offers surprisingly varied
vegetarian options, though you’ll need to watch out for fats and sodium levels in all the cheese, sauces and dips.

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