7 Big Red Flags on Fast Food Menus You Should Never Ignore

A dietitian reveals seven major terms on fast food menus that indicate high-calorie options.

We all know that fast food can be delicious. However, it can also be seriously bad for you. Fortunately, there are ways to indulge in fast food without compromising your overall health. “Fast food menus can be completely healthy,” says Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, board-certified sports dietitian and co-author The Flat Belly Cookbook for Dummiestells us. “I encourage people to pay attention to portion sizes, added sugar (especially from drinks), and how often they eat fast food. Terms like ‘crunchy’ or ‘creamy’ can indicate high-calorie options, but don’t need to be avoided entirely. Here are 7 big red flags on fast food menus that you should never ignore.

“chair” or “crunchy”

“Crispy” or “crunchy” can be code for deep-fat, trans-fat-heavy items. “It’s generally true that it usually means junk, which adds calories and fat,” says Collingwood. “However, the claim about trans fat is a little outdated. Many fast food chains are eliminating artificial trans fat. Definitely high in calories and fat, and easy to overeat!”

“Creamy” base sauce

Creamy sauces, such as chicken-fil-A sauce, are usually made with shelf-stable oils and sugars. “These are typically high in fat and calories, often from oil- or fruit-based ingredients,” says Collingwood. “Definitely calorie and sodium dense, so use portion awareness.”6254a4d1642c605c54bf1cab17d50f1e

“Unlimited” drink refills

It may be tempting to indulge in unlimited drink refills, but it’s not a healthy plan. “Refilling can lead to overconsumption of sugar-sweetened beverages, which is strongly associated with higher caloric intake and poorer metabolic health,” says Collingwood.

Vague “signature” blend

Be sure to check for “signature” recipes, which can hide hidden ingredients. “It’s vague and not inherently a red flag. It doesn’t necessarily mean high sodium or MSG. MSG is considered safe by major health organizations, despite common misconceptions, so I wouldn’t stress it too much,” he says.

Double/triple grades of meat

Beware of doubling or tripling the amount of meat to increase your protein intake. “It can add significant calories, saturated fat and sodium,” says Collingwood. And, you don’t need to go overboard with protein, because it can be “definitely more than most people need in one sitting and to up the calories.”

Pre-dressed salad bowls

You should always order salad dressing on the side, because it’s a healthy green dip in fat. “Dressings can add significant calories, fat and sodium. Salads themselves are still rich in nutrients, which is good. It depends on how it’s prepared,” says Collingwood.

“Value” bundles

It can also be tempting to order bundles and extra value meals. But while you might save money, it could cost you in terms of your health. “This can encourage larger portions and extra calorie consumption,” says Collingwood.

Leah Groth