We all love the comfort and speed of fast food, and there’s nothing wrong with that. But hidden calories can creep in through small ordering habits. Here are ten of those habits, showing how you get those extra calories and ways to be more mindful the next time you order.
10. Ignoring “Hidden Sauces” in Wraps or Salads
Wraps and salads often feel greener and lighter, so you’ll get those if you want something fresh. However, creamy dressings or sauces hidden inside can add 100-200 calories. A smart tactic? Ask for sauces on the side, so you dip or drizzle instead.
9. Falling for “Kid’s Pack” Promotions
Kids’ packs are cute, and adults often buy them because the size seems manageable. But know that some include high-calorie desserts or sugary drinks, pushing the calorie amount to over 400—close to adult meals. Instead, try ordering a la carte. Pick one main item with a healthier side or drink.
8. Substituting Fries for Other Fried Snacks
Swapping fries for other sides like fried pickles or mozzarella sticks seems like a small switch or even an upgrade. The thing is…those fried alternatives can actually have more calories per serving compared to standard fries. Next time? Try non-fried side instead like small salad, fresh fruit, or a plain baked side.
7. Stacking Extras
We’re talking about extras like bacon, avocado, and creamy mix-ins. Adding them feels tempting because they make your meal custom and rich. However, add-ons like bacon or avocado slices often add 80-120 calories. If you still want the extras, try asking for half-portions of mix-ins or share the add-on with a friend.
6. Choosing Fried Over Grilled Proteins
Fried chicken or fish feels comforting and familiar, and there’s nothing wrong with craving that. It’s crucial to remember, though, that frying can add 100-200 calories compared to grilled versions. If availability or cost limits your choice, try asking if there’s a “lightly fried” option.
5. Picking “Large” Options by Default
When the large size is the default, it could be tempting to take it, especially if it seems satisfying for your money. Still, large or supersize meals often contain double the calories of regular ones. Instead, ask for the regular size and request extra lettuce, tomato, or grilled veggies to bulk up your meal.
4. Upgrading to “Premium” Sides
Premium sides like loaded nachos or onion rings sound fun and indulgent. Another thing? They may have 100-200 extra calories. If you want something special, consider splitting the sides with someone. Or, choose a smaller or lighter option like a fruit cup or side salad with vinaigrette.
3. Choosing Flavored or Sweetened Drinks
When you need something refreshing, it’s hard not to grab a soda or sweet tea. But here’s the catch: you get 150-250 calories for a medium-sized cup. That’s almost as much as a small burger! For a cold, satisfying sip without the calorie creep, unsweetened ice tea would be a great choice.
2. Adding “Just One” Extra Topping or Sauce
Toppings are flavor upgrades, and so it’s totally reasonable to want a little extra. However, each slice of cheese or sauce packet can add calories. People often add two or more without even noticing that. Better to order sauces on the side to control how much you actually use. If salsa is available, that’s also a healthier alternative.
1. Choosing Meal Deals That Increase Portion Sizes
Meal deals often feel like a smart value, so you grab them. But let’s be honest…those combos usually include a larger drink and side that can add well over 200 calories to the meal. A practical fix is to just ask for a small side or no drink. Or, swap soda for water or unsweetened tea to cut calories.