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Fast food swaps
Summary
Simple swaps to help you enjoy your favourite foods when eating out.
Is it OK to eat fast food?
Trying to be healthy does not mean you have to avoid the places you like to eat with your friends and family. Simple swaps to the food and drink you choose will have a big effect on your energy (calorie) intake when you visit.
Chain restaurants will often have nutritional information on their websites. If you know where you are going to eat, you can check this in advance to see which options may be the best for you. Ask a member of the weight management team for help if you are unsure what is the best option for you.
Remember, these foods should be eaten occasionally, and form only a small part of a healthy, balanced diet.
How can I eat fast food in a healthy way?
When eating out
- Choose water (or diet drinks) instead of full sugar drinks, smoothies or shakes.
- Choose plain vegetables and salad rather than those in mayonnaise or salad cream, for example, salad rather than coleslaw.
- Where possible, choose grilled foods over fried, and avoid items in batter.
- Remember what a balanced meal looks like. Aim to have one small portion of starchy carbohydrates (breads, pasta, chips, rice), and one protein food (meat, fish, eggs, pulses), and fill up on vegetables.
- Share with friends and family. If you want an extra side, or rice and a naan, then sharing these with others means you are less likely to eat more than you need but still gives you a greater variety of foods.
- Eat only what you need. You can always take leftovers home.
When eating out
- Avoid adding lots of sauce and dressings such as garlic mayonnaise, ketchup, barbecue sauce and salad dressings. Ask for these on the side or avoid altogether.
- Avoid “double carbs”. For example, if you have a wrap or pasta or rice, then do not choose chips, garlic bread or naan as well. Instead choose a salad.
- Avoid supersizing. A lot of places offer large portions for a small amount of extra money. Stick with regular portions.
- Avoid adding extras such as extra meat patties or cheese to a burger, or dressings to a salad.
The table below shows examples of food choices at popular fast food chains to highlight how the choices you make can make a big difference:
| Instead of | Try | Calories saved | |
| McDonald’s | Double quarter pounder with cheese, medium fries and small milkshake (1270 calories) | Cheese burger with small fries and small Sprite Zero (540 calories) | 730 |
| Taco Bell | Bacon grilled cheese quesadilla, grilled chicken and fries supreme (1220 calories) | Soft taco chicken with seasoned rice and black beans (410 calories) | 810 |
| Subway | 6 inch sub honey and oat bread with pork and beef meatball in marinara sauce, mozzarella, chipotle south west sauce (600 calories) | 6 inch 9 grain wheat bread, tuna with caramelised red onion in balsamic vinegar with salad (320 calories) | 280 |
| Burger King | Smoky chimichurri chicken, Doritos chilli heatwave chicken fries, Monster energy drink (1320 calories) | Single stacker, regular fries and Coke Zero (640 calories) | 680 |
| KFC | Fillet tower burger, coleslaw, regular fries, regular gravy, chicken wings (1070 calories) | Mini fillet burger, corn cobette, regular BBQ beans (460 calories) | 610 |
| Domino’s | Medium pepperoni passion stuffed crust (2180 calories) | Small veggie supreme with classic crust (810 calories) | 1370 |
| Nando’s | Fion pitta (1050 calories) | Grilled chicken burger and corn on the cob (520 calories) | 530 |
| Greggs | Pepperoni pizza with salt and vinegar crisps (810 calories) | Sweet potato bhaji and rice (240 calories) | 570 |
| Costa | Medium chocolate fudge brownie frappe mocha and light whip (380 calories) | Medium watermelon and mint refresher (40 calories) | 340 |
This way you can still enjoy foods you like and eat with other people.
Is something missing from this resource that you think should be included? Please let us know
Disclaimer
Please note: this is a generic information sheet relating to care at Sheffield Children’s NHS FT. These details may not reflect treatment at other hospitals. This information is not intended as a substitute for professional medical care. Always follow your healthcare professionals’ instructions. If this resource relates to medicines, please read it alongside the medicine manufacturer’s patient information leaflet. If this information has been translated into another language from English, efforts have been made to maintain accuracy, but there may still be some translation errors. If you are unsure about any of the guidance in this resource or have specific questions about how it relates to your child, always ask your healthcare professional for further advice.
Resource number: CEW8
Resource Type: Article
Summary
Simple swaps to help you enjoy your favourite foods when eating out.
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