13 Items to Skip on Every Fast-Food Menu

Introduction

With the fast-paced lives we lead, it’s often more convenient to grab a quick bite from a fast-food chain than prepare a home-cooked meal. While this saves time, the detrimental impact on our health is often overlooked. Knowing what to skip on fast-food menus is key to maintaining a healthy lifestyle without giving up on these quick meal solutions.

This list of items to avoid is based on real-world trends, data from nutritionists, and expert interviews. It’s not just about counting calories but understanding the nutritional value and potential health risks associated with specific food items. Expect a rundown of common fast-food items that are better left unordered, along with the reasons why they should be avoided.

1. Soda

Soda is one of the most popular items ordered at fast-food chains, often because it’s included in meal deals. However, these fizzy drinks are loaded with sugar and offer no nutritional value. Consuming them regularly can lead to obesity, diabetes, and other health complications.

Today, there’s a growing trend towards healthier beverage options. With increasing awareness about the harmful effects of high sugar intake, many people are now opting for water, unsweetened iced tea, or other low-calorie drinks. Healthline provides detailed insight into why soda is bad for your health.

2. French Fries

French fries are a classic fast-food item, beloved for their crispy texture and savory flavor. However, they’re deep-fried and high in saturated fats. Consuming them regularly can increase cholesterol levels and contribute to heart disease.

The shift towards healthier eating habits has seen many fast-food chains introducing alternative options like sweet potato fries or offering side salads. The American Heart Association emphasizes the dangers of trans fats, commonly found in fried foods like French fries.

3. Chicken Nuggets

Chicken nuggets are a favorite among many, especially children. While they’re often marketed as a protein source, they’re usually made from processed chicken, including skin and fat, and are deep-fried.

As people become more conscious about what they consume, selecting grilled chicken options or items made from lean, white meat is becoming more popular. According to Harvard School of Public Health, it’s important to choose healthy protein sources, ideally from whole foods.

4. Cheeseburgers

Fast-food cheeseburgers are often stacked with processed cheese, fatty meats, and a heap of condiments. Despite their popularity, they’re a significant source of saturated fats, calories, and sodium, leading to potential health issues.

Today, many consumers are opting for plant-based or lean meat burgers with fresh vegetables. Mayo Clinic explains the importance of making healthier choices when eating out, including at fast-food restaurants.

5. Milkshakes

Milkshakes, with their creamy texture and sweet taste, are a popular dessert option at fast-food chains. However, they’re high in sugar and often contain artificial flavors and preservatives.

Many people are now choosing fruit-based desserts or low-fat yogurt options instead. The Academy of Nutrition and Dietetics suggests healthier alternatives to traditional fast-food desserts.

6. Breakfast Sandwiches

Breakfast sandwiches at fast-food restaurants often include processed meats, high-fat cheeses, and eggs cooked in butter or oil. They’re a high-calorie option that can also be high in sodium.

With the trend towards healthier breakfast options, many people are choosing oatmeal, fruit bowls, or low-fat yogurt for their morning meal. The Centers for Disease Control and Prevention (CDC) highlights the importance of a healthy breakfast for overall well-being.

7. Hot Dogs

Hot dogs are a fast-food staple, especially at concession stands. However, they’re made from processed meats and are high in saturated fats and sodium. Regular consumption can lead to various health problems.

Increasing awareness about the negative impact of processed meats on health has led many consumers to opt for grilled chicken or veggie sandwiches instead. The American Cancer Society discusses the link between processed meats and cancer.

8. Ice Cream

Ice cream is a popular treat at fast-food chains. While it’s a tasty indulgence, most fast-food ice creams are high in sugar and fat. They can contribute to weight gain and other health issues if consumed regularly.

Many are choosing frozen yogurt or fruit-based desserts as healthier alternatives. MedlinePlus offers guidance on how to make healthier dessert choices.

9. Pizza

Fast-food pizza is a convenient meal option for many, but it’s often made with processed meats, high-fat cheese, and dough high in refined carbohydrates. This results in a high-calorie meal that’s low in nutritional value.

The popularity of healthier pizza options, with whole-grain crusts and fresh vegetable toppings, is on the rise. The US Department of Agriculture (USDA) emphasizes the importance of choosing grains wisely, especially when it comes to pizza crust.

10. Fried Chicken

Fried chicken is a popular fast-food item. However, it’s typically deep-fried and high in saturated fats. Regular consumption can lead to increased cholesterol levels and associated health risks.

Grilled chicken is a healthier alternative that many fast-food chains now offer. The Healthline provides a deep dive into why fried chicken isn’t the healthiest choice and what alternatives exist.