Part 3: Make a Plan

Fast-food restaurants can be very convenient, especially if they have a drive-thru window. Look for the healthier choices on the menu, though they may not be the biggest or most colorfully advertised.

If you are getting a meal, use the MyPlate guidelines. Choose from at least two food groups, like protein + fruit or protein + vegetable + dairy. Count these toward your goals for the day.

Tips

•  Choose grilled options over fried. This reduces saturated fat.

•  Look for lower-sodium options.

•  Order the smaller portions on the menu.

•  Order water instead of 100% fruit juice. Order 100% fruit juice instead of soda.

•  If you are treating yourself, choose a small portion, like a small ice cream.

•  Eat half a portion and save the other half for later. Or, split a meal or menu item with a friend.

Healthier Choices

•  Regular burger, skip the fries and add a side salad with a vinaigrette dressing

•  Grilled chicken wrap with apple slices and a side salad

•  4-piece chicken nuggets, small fries, apples, yogurt

•  Salad with chicken and a clementine

•  Chili with a small salad

•  Baked potato with plain yogurt

A menu item may be prepared differently at a specific location, which affects nutrition. For example, an extra scoop of cheese or dash of salt can add extra saturated fat or a lot of sodium to a food. Take posted nutrition information with a grain of salt!