What Could You Do Differently at Fast Food Restaurants to Reduce Fat and Cholesterol Intake?

December 29, 2025 •

4 min read

According to a study published in the Journal of the Academy of Nutrition and Dietetics, fast food today is less healthy than it was 30 years ago, despite the rise of 'healthier' menu options. For those who frequent these establishments, adopting mindful ordering strategies is crucial for managing fat and cholesterol intake.

Quick Summary

This guide provides practical strategies for reducing fat, saturated fat, and cholesterol at fast-food restaurants. It covers smart substitutions, portion control, menu navigation, and customizing orders for heart-healthy meals.

Key Points

Opt for grilled or baked protein: Choose grilled chicken or lean roast beef over fried, crispy, or breaded options to reduce fat intake significantly.
Manage portions effectively: Order smaller sizes or kid-sized meals to control calorie and fat intake and avoid oversized value meals.
Customize your order strategically: Skip high-fat add-ons like cheese, bacon, and creamy sauces, and load up on fresh vegetables instead.
Choose smart sides and drinks: Substitute french fries or onion rings with healthier sides like a fruit cup, side salad, or baked potato. Choose water or unsweetened tea over soda or shakes.
Research and plan ahead: Use online nutritional information provided by most fast-food chains to select healthier choices before you arrive.

Navigating the Menu: Smart Choices, Not Sacrifices

Choosing a healthier fast-food meal isn't about complete deprivation but making informed decisions. The key lies in understanding where the excess fat and cholesterol are hiding and making strategic adjustments. By focusing on preparation methods, customizing your order, and selecting better sides, you can significantly improve the nutritional profile of your meal.

Prioritize Grilled Over Fried

This is perhaps the single most impactful change you can make. Fried, breaded, or 'crispy' items are cooked in large amounts of oil, soaking up unhealthy saturated and trans fats. Opting for grilled, broiled, or roasted meats is a simple switch that can save hundreds of calories and grams of fat.

Instead of fried chicken or crispy chicken sandwiches, choose grilled chicken. Many chains, including Chick-fil-A, Wendy's, and KFC, offer grilled options that are lower in fat.
At Mexican restaurants, opt for grilled fish or chicken. Avoid fried tortillas, tacos, and churros.
Choose steamed vegetables or stir-fries at Asian fast-food places instead of deep-fried egg rolls or heavy, sweet-and-sour dishes.

Mind Your Portions and Toppings

Fast-food restaurants are notorious for oversized portions, which can lead to overconsumption of fat and calories. Being conscious of serving sizes and controlling high-fat toppings is vital.

Downsize your meal. Instead of a large or super-sized combo, choose a regular or small size. Many restaurants also have kid-sized meals with more reasonable portions.
Limit high-fat toppings. Ingredients like cheese, bacon, and mayonnaise are major sources of saturated fat and cholesterol. Ask for no cheese, skip the bacon, and request light or no mayo. For extra flavor, load up on veggies like lettuce, tomatoes, and onions.
Get sauces on the side. This allows you to control exactly how much you add. Sauces like creamy dressings, aiolis, and some barbecue sauces can be very high in fat and sugar.

Making Smarter Side and Drink Swaps

The side dishes and beverages often accompany a fast-food meal are primary culprits for excess fat and calories. Choosing healthier alternatives can make a world of difference.

Swap fries for healthier sides. Instead of French fries or onion rings, many places now offer fruit cups, side salads with light dressing, baked potatoes, or steamed vegetables.
Choose water or unsweetened tea. Shakes, sugary sodas, and even some fruit drinks are packed with calories and sugar. Water is always the best option, but unsweetened iced tea or diet soda are decent alternatives.
Go for fruit or yogurt instead of sugary desserts. If you're craving something sweet, a fruit cup or a yogurt parfait can satisfy your sweet tooth without the saturated fat found in milkshakes or cookies.

Customizing Your Order for Success

Don't be afraid to make special requests. Most fast-food restaurants have accommodating staff who can prepare your meal differently to meet your health needs.

At sandwich shops like Subway, choose lean protein. Opt for chicken breast, lean roast beef, or turkey instead of high-fat processed meats. Load up on a variety of fresh veggies and use mustard or vinegar instead of creamy spreads.
Turn your taco into a 'fresco' style. At Taco Bell, ordering fresco style replaces cheese and creamy sauces with fresh pico de gallo, significantly cutting fat.
At a burger joint, ask for a lettuce wrap instead of a bun. This simple change removes excess carbs and calories from your meal.

Comparing Smart vs. Standard Orders

To illustrate the impact of these changes, here is a comparison table showing a typical fast-food order versus a healthier alternative at popular restaurant types.


Restaurant Type	Standard High-Fat Order	Smart, Lower-Fat Alternative
Burger Joint	Double Cheeseburger, Large Fries, Regular Soda	Single Hamburger (no cheese, light mayo), Side Salad (light dressing), Water
Chicken Restaurant	Crispy Chicken Sandwich, Fries, Shake	Grilled Chicken Sandwich (no mayo), Green Beans, Unsweetened Iced Tea
Mexican Fast Food	Beef Burrito with Sour Cream and Cheese, Chips	Chicken Burrito Bowl (light rice, no sour cream, extra veggies), Water
Pizza Place	Pepperoni Pizza (Regular Crust), Cheese Sticks, Soda	Veggie Pizza (Thin Crust, light cheese), Side Salad (light dressing), Water

Conclusion: Small Changes, Big Impact

Making healthier choices at fast-food restaurants doesn't require complex meal planning. By prioritizing grilled proteins over fried, controlling your portions and condiments, and choosing smart sides and beverages, you can dramatically reduce your intake of fat, saturated fat, and cholesterol. These small, consistent changes build over time, helping you maintain a healthier diet even when convenience is your priority. Remember to check online nutritional information and feel empowered to customize your order to better suit your health goals.

Frequently Asked Questions

You should consistently avoid deep-fried foods like fries, fried chicken sandwiches, and crispy tacos, as well as menu items loaded with excessive cheese, bacon, and creamy, mayonnaise-based sauces.

Yes, order a single-patty hamburger and ask to hold the cheese and mayo. Enhance flavor with extra vegetables like lettuce, tomatoes, and onions, or ask for a lettuce wrap instead of a bun.

No, fast-food salads can be misleading. A salad loaded with fried chicken, bacon bits, croutons, and creamy dressing can contain more fat and calories than a plain burger. Opt for grilled protein and ask for dressing on the side.

Choose grilled fish or chicken, skip the sour cream and excess cheese, and opt for soft corn tortillas or a bowl instead of a crispy shell. Maximize fresh veggies and salsa.

Better alternatives to fries include a side salad with light dressing, a baked potato (go easy on fatty toppings), fruit cups, or steamed vegetables where available.

Request a thin crust instead of thick or deep-dish, go light on the cheese, load up on veggie toppings, and avoid fatty meat toppings like pepperoni and sausage.

Water is the best choice. Other good options include unsweetened iced tea, black coffee, or diet soda to avoid the high sugar and calories in regular sodas, shakes, and juices.