Healthy Food vs. Fast Food

Work ran late; you're exhausted, and you've got nothing left in the fridge at home. The drive-thru is just calling your name. But how much will it cost you, health-wise? The occasional burger and fries won't have a significant impact on your health – though you might not feel your best after eating. But if you're turning to the convenience of fast food a few times a week or more, you could be harming yourself. That's because fast food has an abundance of nutrients you probably don't need, and mainly lacks those you do.

Calories, Calories, Calories

Although many fast food companies have rebranded with a "healthier" menu, most of what you'll get at the drive-thru is still a calorie bomb. So prepare for a very high-energy meal that won't necessarily make you feel full.

A 10-piece pack of chicken nuggets from one leading fast food chain, for instance, packs 463 calories. And a large order of fries adds another 554 calories, for a roughly 1,100-calorie meal – or about twice as many calories as a cup of roast chicken and a baked potato made at home. The fast food meal, despite having roughly two meals' worth of calories, likely won't keep you going longer than a few hours. And if you're eating fast food for dinner after having a normal-sized lunch, breakfast and snack, you could easily take in too many calories and, ultimately, gain weight.

Full of Sodium

Fast food provides few health benefits for your calorie investment compared to healthy foods – in part because of its high sodium. From fries to burgers to chicken, fast food is packed with salt to boost the food's flavor. One popular fast food burger has upwards of 1,000 milligrams of sodium per serving – more than 40 percent of your daily limit – and a larger order of fries adds another 400 milligrams.

All that salt has a negative effect on your health. Over time, a high-sodium diet can contribute to high blood pressure, a risk factor for cardiovascular disease. Too much salt also prevents your endothelial cells – the cells that line your blood vessels – from functioning properly, and a high-sodium diet may contribute to osteoporosis.

At home, you can more easily control your salt intake. Minimally processed foods tend to be naturally lower in sodium – that cup of roast chicken, for instance, has just 100 milligrams – and you can use salt-free herb and spice blends to season without sodium.

Nary a Vegetable in Sight

Sure, the single lettuce leaf on a burger may technically contribute to your veggie intake – but it falls far short of the full serving of vegetables you'd probably eat at home. The lack of veggies is one reason why fast food is generally not filling, because vegetables are the easiest way to increase the size of your meals without too many calories. It also means you'll lose out on nutrition.

Your body needs fruits and vegetables to provide several essential nutrients, including vitamin C – an antioxidant important for skin health – and potassium, an electrolyte that helps lower your blood pressure. And higher fruit and vegetable intakes are also linked to a lower risk of heart disease and type 2 diabetes.

The occasional fast food meal here or there won't derail your veggie intake. But if you're replacing more and more homemade meals with fast food fare, you could be missing out on the produce you need.

The Bottom Line: Practice Moderation

There's no shame in hitting the drive-thru every now and then, or picking up the burger you loved as a kid when you want to feel a bit nostalgic. No single meal has the ability to derail your diet, and it won't undo all your hard work in the kitchen (and the gym).

But take notice if you start turning to fast food to fill gaps in your meal preparation, or if getting fast food starts to become a habit. Taking steps to make sure you always have a quick-to-prepare meal at home can help you avoid turning to fast food out of pure convenience – so when you do get it, it's because you'll really enjoy it.