The single biggest mistake you’re making when trying to make your fast food orders healthier
We’re all partial to a cheeky fast-food order. However, choosing a genuinely healthy option is rarely straightforward, even if an order is marketed with its nutritional benefits, such as (the very popular label) high protein.
According to nutrition scientist Dr Joanna McMillan we’ve all become “a little obsessed with protein at the detriment of everything else”.
Choosing a genuinely healthy option is rarely straightforward. iStock
“You can eat well when eating out, you can make better choices,” Dr McMillan explained on Today Extra. “I want people to think a little bit about ‘What good stuff can I get in there?’ rather than just focusing on protein, or keeping the calories low.”
She urges us to think more about the “nutritional quality” of the foods we are including in our takeaway orders.
‘You can eat well when eating out, you can make better choices.’ Reddit: u/yungbaoyom
“So look for wholegrain options, lots of the fast food chains are making healthier options available,” she explained. “Look for how you can get legumes in there, you can get veggies in there, and how you’re going to get your protein, whether its plant-based protein, or animal protein.”
Fast food chicken chains are an easy protein source, improved with a side of salad, she said.
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In Australia, the fast food chicken industry is booming with customers spoiled for choice.
“If you want less calories and less fat, then, yes, take off the skin. But just remember, it doesn’t have to be the chicken breast, the chicken thigh and leg actually has more iron and more zinc, so in many ways its far more nutritious.”
She said tabouli and hummus and roast veggies are also good options for sides to maximise health benefits.
Fast food chicken chains are an easy protein source, made better with a side of salad. Today Extra
For Mexican, Dr McMillan says one of the best things she loves about Mexican is the black beans. “Get the black beans in there, things like pico de gallo in there.”
She said the bowls offered at Mexican takeaways are an excellent choice.
‘So get the black beans in there, things like pico de gallo is in there.’ Today Extra
“You can get black or brown rice, they’ve got loads of different veggies in there, combine it with your black beans, and then get an additional source of protein. So there’s chicken, or lean meat. These are really lovely options.”
For those who just want a burger or sandwich, Dr McMillan said these too can be made healthier.
“You can get the 100 per cent Aussie beef burger, that’s a super healthy option.
“What you have to watch for is what you have around it. If you have that, and you have a double serve and the cheese and the fries and the bacon and the soft drinks, suddenly we’re not in such great territory.”
She recommended sticking to the “basic” or “classic” burgers.
She recommended sticking to the ‘basic’ or ‘classic’ burgers. iStock
She also recommended low-carb options that come in lettuce wraps or a pumpkin wrap because “because then you get lower carbs”.
Dr McMillan also recommended the whole wheat rolls at Subway, or even the rye rolls.
“You can pack in the salad, and don’t think about calories so much. Think about the portion size. Because if you think about calories it makes you skip things like the guacamole and the avo that just goes into the sandwich.
“This is healthy fat. What you do want to skip is the extra aiolis and mayo, even all the sauces in the burger-type joints that have a lot of salt and a lot of sugar in there.
“So sometimes it’s the sauces and the little extras that you’re adding in there that you want to avoid.”
