McDonald’s is a fast food powerhouse that’s been rapidly growing since 1955 when it first started slinging 15-cent beef hamburgers out of its modest drive-up stand in Des Plaines, Ill. The first Canadian location opened in Richmond, B.C. in 1967, and today, there are more than 1,400 stores in Canada alone.
Once known solely for its burgers and fries, the chain now offers a gobsmacking amount of variety, from crispy chicken wraps to triple thick milkshakes. The restaurant also features a vast breakfast menu including cold brew and hotcakes.
Earlier this year, McDonald’s dethroned Starbucks as the world’s most valuable restaurant brand, with a $40 billion USD valuation. Part of its success could be due to savvy marketing campaigns and innovative menu ideation — the chain is always cooking up new collaborations and menu items. Earlier this month, McDonald’s launched a limited edition menu collaboration with Canadian country icon Shania Twain, who once worked at a McDonald’s drive-thru in Timmins, Ont.
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Given its popularity with Canadians — an estimated 2.5 million Canadian customers visit McDonald’s every day — and increasingly varied menu options, Yahoo Canada asked a dietitian to weigh in on which menu items they’d recommend, and which ones to skip.
What to know about fast food — and how to order healthy at McDonald’s
“McDonald’s has a wide variety of items to choose from,” says Tammy Lomond, a registered dietitian at JM Nutrition. “Although, like most fast food restaurants, many options are not the healthiest.”
However, Lomond says it is possible to eat a relatively nutritious meal at McDonald’s, as there are menu items that are lower in unhealthy fats, sodium and sugar. To understand exactly what’s inside your drive-thru treat, always consult the nutritional facts online or in-person.
A dietitian suggest skipping McDonald’s fries to make your meal from the fast food giant more healthy. (Photo via Getty Images)
“Personally, I don’t eat at McDonald’s or any fast food restaurants on a regular basis, just a few times a year when traveling,” she said.
No matter which fast food joints you frequent, Lomond always suggests the following tips:
Avoid super-sizing and opt for small or regular portions whenever possible — McDonald’s actually offers a Mini Fry size
Choose items that are grilled or baked rather than fried, breaded or battered
Skip the fries and go for a side salad, apple slices or veggies if available
Watch out for high calorie add-ons, such as sauce, bacon, cheese or gravy, which can spike sodium and fat content in a flash
Sugary sodas should be swapped for water, whenever possible
Focus on balance by including protein, carbs and vegetables or fruit in each meal
Read on to see what Lomond would skip or try at McDonald’s, based on available nutrition information.
4 things a dietitian would order at McDonald’s
Egg McMuffin
“If I happen to stop at McDonald’s for breakfast, I stick with an Egg McMuffin, Egg ‘N Cheese McMuffin, or a Breakfast Burrito,” Lomond says. “These options include a reasonable amount of protein and carbs, and they are lower in unhealthy fats and sodium than many of the other options.”
For example, the Egg McMuffin is 290 calories — but it still packs in 750mg of sodium; about a third of the daily recommended value.
If you’re going for McDonald’s breakfast, Lomond suggests the Egg McMuffin. (Photo illustration by Justin Sullivan/Getty Images)
Additionally, Lomond says diners should generally choose an English muffin or wrap over bagels, which are much higher in carbs. The dietitian says it’s paramount to always include protein in your meal, so she recommends avoiding an English muffin or bagel with cream cheese or butter, or pancakes with syrup, which won’t leave you feeling sated.
“These lack protein, which is essential for a number of reasons like keeping you feeling full longer, building and maintaining lean muscle mass and stabilizing blood sugars,” Lomond said.
Grilled Chicken Sandwich
“If going for chicken, choose Grilled Chicken Sandwich or wraps rather than crispy options to help reduce unhealthy fats and sodium,” Lomond says. The Spicy Grilled Chicken Sandwich is actually among the lowest calorie option on the chicken menu, with 380 calories. Another grilled chicken selection, the Spicy Buffalo Chicken Snack Wrap with Grilled Chicken, has 240 calories. There are other chicken burgers on the menu that have similar caloric values, but Lomond says opting for grilled over crispy or fried is ideal when it comes to overall health.
Hamburger or Cheeseburger
“When it comes to burgers and wraps, healthier options to choose from include the Double Hamburger, Hamburger, or Cheeseburger, which are lower in calories, unhealthy fats and sodium,” Lomond says.
Lomond says a McDonald’s Hamburger or Cheeseburger are “lower in calories, unhealthy fats and sodium.” (Photo by Jens Kalaene/picture alliance via Getty Images)
Compared to more elaborate burgers with add-ons like bacon and extra cheese, these three options have between 240-340 calories. However, each is still high in sodium, accounting for 21 to 29 per cent of your Daily Value, based on a 2,000 calorie diet. So if you’re watching your sodium intake, it may be best to proceed with caution.
Cold Brew with Sugar-Free Syrup
“For specialty cold beverages, the Iced Coffee or Cold Brew with Sugar-Free Syrup are the best choices to keep extra calories and sugar to a minimum,” Lomond says. For example, a medium black cold brew has just 5 calories and no sugar. Swapping sugar-free syrups can help reduce daily sugar intake as well. For hot beverages, sticking to simple coffee or tea — with or without milk — is always a good bet.
4 things a dietitian would skip at McDonald’s
All muffins
“Avoid all muffins,” Lomond says. “And don’t be fooled by the Fruit and Fibre Muffin — it’s just as high in calories and sugar as the others.”
Despite it’s healthy-sounding name, the aforementioned muffin has 380 calories and a whopping 31 grams of sugar. It’s also high in carbs and sodium.
Other muffins don’t stand up to scrutiny, either. The Banana Chocolate Chunk Muffin has a shocking 43 grams of sugar, 73 grams of carbs and 400 mg of sodium.
Even the “healthy” looking muffins back a caloric punch. (Photo by Wendy Maeda/The Boston Globe via Getty Images)
“If you’re having a treat, choose a cookie over a muffin to save on a lot of extra calories, sugar and unhealthy fats,” she advises.
For example, the Chocolate Chunk RMHC Cookie has 150 calories and 14 grams of sugar.
Sausage, Bacon & Egg Breakfast Wrap
When it comes to breakfast items, Lomond would skip any of the following: Sausage, Bacon & Egg Breakfast Wrap, the Spicy Egg and Hashbrown Breakfast Wrap and the Chicken Breakfast Wrap.
“These are the worst culprits for high calorie, unhealthy fats and/or sodium,” she says.
Among these items, the Sausage, Bacon & Egg Breakfast Wrap stands out as one of McDonald’s Canada’s least healthy breakfast choices. At 800 calories, it delivers 54 grams of fat, 16 grams of saturated fat, and a whopping 1,490 mg of sodium — about 65 per cent of the daily recommended value — all in a single serving.
Two other high-calorie contenders include the Spicy Egg and Hash Brown Breakfast Wrap (630 calories, 39 grams of fat) and the Chicken Breakfast Wrap (680 calories, 42 grams fat.)
McFlurries and Shakes
If you’re looking to avoid excessive calories and sugars in your diet, it may be best to skip McFlurries and Shakes, which are among the most indulgent offerings on the menu.
For example, a regular-sized Oreo Cheesecake McFlurry, Chocolate Cheesecake McFlurry or Caramel Cheesecake McFlurry, pack in 770-780 calories each, and all three have a huge amount of sugar, ranging from 82 grams to 90 grams each. That’s nearly the entire daily recommended intake in one sweet treat.
A McFlurry may be tasty, but some can include nearly a day’s worth of sugar. (Photo by Smith Collection/Gado/Getty Images)
Limited edition releases should also be approached with caution. Earlier this month, McDonald’s released the Mt. McDonaldland Shake, a new pink and blue milkshake with a mystery flavour. A medium shake clocks in at 860 calories and far exceeds the daily recommended dose of sugar, with an unbelievable 125 grams — among the highest I’ve ever seen while perusing various fast food menus online.
Of course, treating yourself to an ice cream (or any fast food item) is totally fine — but if you’re trying to be cautious of excessive sugar intake, consult the nutrition info and opt for a small size.
Double Smoky BBQ Quarter Pounder
When it comes to burgers, the worst culprits for high calorie, unhealthy fats and sodium include the Double Quarter Pounder BLT, the Double Smoky BBQ Quarter Pounder, the Double Quarter Pounder with Cheese, the Creamy Chipotle Chicken McWrap Crispy and the FireCracker McCrispy with Bacon.
In the Double Smoky BBQ Quarter Pounder — which emerges as the most excessive choice in terms of calorie load, saturated fat and sodium — you can find 850 calories, 23 grams of saturated fats and 1,480 mg of sodium. This sandwich alone would make up nearly half of an average adult’s recommended daily energy intake, while the sodium intake is more than half of what adults are generally recommended in a day.
And don’t be swayed by the addition of seemingly-healthy lettuce and tomato. The Double Quarter Pounder BLT has a surprisingly high caloric load at 830 calories and 1,300 mg of sodium.
The bottom line
Overall, Lomond suggests checking out any fast food menu and nutritional information to make informed choices and choosing items that are lower in calories, sugar, sodium and saturated and trans fats. She also says to limit fast food dining to once per week.
And of course, it’s all about balance. There’s nothing wrong with treating yourself to your favourite McFlurry, burger and fries or breakfast wrap from McDonald’s — or any fast food restaurant — but knowing the nutritional information can help you decide which options will work for your diet.
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