Eating at McDonald’s doesn’t mean you have to abandon your nutritional goals. With a few smart modifications, you can make your meal healthier and more aligned with your dietary needs. Here are some tips on how to customize your McDonald’s order for better nutrition.
Choose Grilled Over Fried
Opt for Grilled Chicken
Selecting grilled chicken options instead of fried ones significantly reduces fat and calorie intake. For example:
- Artisan Grilled Chicken Sandwich: A healthier choice compared to the crispy chicken alternatives. It has 380 calories and 7g of total fat.
Avoid Fried Items
Fried foods like French fries and chicken nuggets are high in calories and unhealthy fats. Opt for alternatives like apple slices or a side salad.
Skip the High-Calorie Sauces and Dressings
Use Less Sauce
Sauces and dressings can add unnecessary calories and fat to your meal. Request less sauce or ask for it on the side. For instance:
- Big Mac: Ask for the special sauce on the side to control how much you use.
- McChicken: Order without mayo or ask for it on the side.
Choose Low-Calorie Dressings
When ordering salads, choose low-calorie dressings or use a smaller amount. Opt for vinaigrette instead of creamy dressings like ranch or Caesar.
Add More Vegetables
Customize Your Sandwich
Boost the nutritional value of your sandwich by adding extra vegetables. Most McDonald’s locations allow you to customize your order with additional lettuce, tomatoes, or pickles.
Choose Salads
Salads are a great way to add more vegetables to your meal. The Southwest Grilled Chicken Salad, for instance, is packed with mixed greens, roasted corn, beans, and tomatoes.
Be Mindful of Portion Sizes
Order Smaller Sizes
If you’re craving a burger or fries, consider ordering a smaller size to control portion and calorie intake. For example:
- Choose a Hamburger instead of a Quarter Pounder.
- Opt for a small fries instead of a medium or large.
Share Your Meal
If you want to indulge in a higher-calorie item, consider sharing it with a friend to cut down on your individual intake.
Drink Smart
Choose Water or Unsweetened Beverages
Beverages can add a lot of hidden calories and sugar. Opt for water, unsweetened iced tea, or black coffee instead of sugary sodas and milkshakes.
Limit Sugary Drinks
If you prefer something other than water, go for drinks with no added sugars. Avoid large sodas or choose a smaller size.
6. Opt for Healthier Sides
Select Fruit or Salad
Instead of fries, choose healthier side options like apple slices or a side salad. These options are lower in calories and provide more nutritional benefits.
Avoid High-Calorie Sides
High-calorie sides like Mozzarella Sticks or large fries should be limited. Opt for lighter sides to keep your meal balanced.
Customize Your Breakfast
Choose Oatmeal or Egg-Based Breakfasts
For breakfast, opt for items like the Fruit & Maple Oatmeal or an Egg McMuffin, which provide a good balance of protein, fiber, and carbs.
Skip the Syrup and Butter
If you’re ordering pancakes or other items that come with syrup and butter, use them sparingly or skip them altogether to reduce sugar and fat intake.
Example Customized Orders
Healthier Breakfast Option
- Order: Egg McMuffin without cheese + Side of apple slices + Black coffee
- Benefits: Reduces fat and calories by removing the cheese and adds a serving of fruit.
Balanced Lunch or Dinner
- Order: Artisan Grilled Chicken Sandwich + Side salad with low-fat vinaigrette + Water
- Benefits: Provides lean protein, vegetables, and hydration without excess calories or fat.
Low-Calorie Snack
- Order: Fruit ‘N Yogurt Parfait + Unsweetened iced tea
- Benefits: A refreshing and nutritious option that’s low in calories and high in fiber.
Conclusion
Customizing your order at McDonald’s can significantly improve the nutritional quality of your meal. By making smart choices like opting for grilled items, adding more vegetables, choosing healthier sides, and being mindful of portion sizes, you can enjoy a meal that aligns with your dietary goals. Remember to stay informed about the nutritional content of menu items and make adjustments to suit your needs.
FAQs
How can I reduce the calorie content of my McDonald’s order?
Opt for grilled instead of fried items, use sauces and dressings sparingly, choose smaller portion sizes, and select healthier sides like apple slices or a side salad.
What are some low-calorie drink options at McDonald’s?
Water, unsweetened iced tea, and black coffee are all low-calorie drink options that can help you avoid extra sugar and calories.
How can I add more vegetables to my McDonald’s meal?
Customize your sandwiches with extra lettuce, tomatoes, and pickles, or choose a salad as a side or main dish.
Is it possible to eat a healthy breakfast at McDonald’s?
Yes, you can opt for items like the Egg McMuffin (without cheese) or Fruit & Maple Oatmeal for a balanced and nutritious breakfast.