Can fast food be part of a healthy diet?

Fast food restaurants have been stepping it up lately by offering healthier fare like salads and fruit, reducing the fat in their meals and providing nutritional information so consumers can make informed decisions. However, is fast food really a healthy option? Since many of us talk about it guiltily each time we consume fast food, anybody's guess is that the majority of people would say no – there's always a healthier alternative. Though it can be convenient, there's even more evidence that fast food is both bad for our health and, increasingly, our pocketbooks.

Fast food follies

So, what's wrong with fast food? For starters, it is often laden with trans fats and very high levels of sodium – two things that are detrimental to heart health. Additionally, many of the foods are made with chemicals and more ingredients than should be in a single food item. For example, fries at most fast food chains typically contain more than just potatoes and oil; rather, they include preservatives, chemicals to maintain color and unhealthy hydrogenated oils. Meats are often mixed with other materials you wouldn't expect to find in your burger or chicken sandwich, not to mention that healthy whole grains are seldom used in fast food.

In fact, you'd be hard-pressed to find any "real" foods – those that were produced, raised and grown in sustainable, organic and humane ways – at a fast food restaurant.

Eating fast food on the regular is definitely detrimental to your health. It's always better to know what you're consuming and exactly where it comes from. If you're craving fast food, find ways to make similar items at home in a healthier way. For example, if you're longing for fries, consider slicing and roasting your own potatoes. You can season them with olive oil, rosemary and a light dusting of sea salt for a healthier option.

Healthier fast food choices

If you do eat fast food, you can do your best to make the healthiest choices possible. Eating fast food as a special treat once a month – or even better: once every two months – isn't all that bad if you just can't break your cravings entirely.

Here are some tips for choosing a meal, whether you're in a fast food joint or any other restaurant:

• Avoid any foods labeled battered, deep-fried, pan-fried, breaded, crispy, creamy Alfredo, au gratin or batter-dipped, since this typically means the foods and their sauces are full of sodium, unhealthy fats and calories.
• Don't get anything that is super-sized. It's always much more food than a single person should eat in one sitting.
• Don't add salt to your food. A study by the NYC Health Department found that, of 6,580 fast food meals, around 57 percent exceeded the recommended daily intake of 1,500 milligrams of sodium – and that was for just one meal!
• Drink water rather than soda. Sodas have hidden calories – not to mention too much sugar – that our bodies just don't need.
• Order salad dressing on the side. That way, you can use only as much as you need and avoid the unnecessary fat and calories.
• Forego high-calorie, high-fat cheeses, spreads, mayonnaise and dressings in favor of bare items or lower calories options like mustard.
• Eat slowly and savor your food – you'll eat less this way.

But if you think you can do it, consider eliminating fast food entirely. Educate yourself on what exactly you're putting into your body each time you eat fast food, and chances are you'll never look back!