Suggestions for Healthier Alternatives to Popular Fast Food Dishes
Anna Schmidt
2026-03-24
6 min. read
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Due to our professional lifestyle, where we predominantly engage in sitting work, exercises may not always fit in the daily plans. For this reason, a diet should not provide too many calories for our needs. Rational nutrition requires certain limitations and sacrifices, but we can also find room for fast food, but in different versions than traditional ones.
How to decrease the calorie content in meals
The most popular fast food dishes are usually very high in calories, which means they do not fit into the dietary plans of those who care about their figure. Here are some examples of the calorie content of the most popular fast food dishes: – kebab in a loaf 450 g – 880 kcal, – a slice of pizza with ham, mushrooms and cheese 150 g – 365 kcal, – fried fries 100 g – 330 kcal, – cheeseburger 120 g – 302 kcal. However, calories are not the only factor that affects the nutritional value of a dish. Each dish should provide not only energy, but also other nutrients, such as polyphenols, which do not have established norms for consumption but are known to have a number of health-promoting properties. These nutrients are mainly found in vegetables and fruits, to a lesser extent in fast food dishes. Reducing the calorie content in dishes is possible through small changes in the selection of ingredients, such as: – replacing pork with poultry; – replacing mayonnaise with yogurt sauce; – preparing meat without breadcrumbs; – replacing frying with baking; – increasing the amount of vegetables in dishes, such as on pizza or burgers, and at the same time reducing the amount of meat or cheese; – avoiding grated cheese on dishes. Cheese (with the exception of cottage cheese) is very high in calories. Even a small amount can significantly increase the calorie content of a dish; – preparing pasta dishes, such as tortillas or bread, from wholemeal flour. A higher fiber content reduces the glycemic index of the dish and its calorie content.
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