The healthiest food at McDonalds’s for cancer survivors
It can feel impossible trying to order healthy food at McDonald’s.
Whether you are:
too tired to cook from cancer fatigue
stuck at the hospital
on the road
in need of a quick bite
on a budget
or on vacation
And you find yourself at McDonald’s, this blog is for you and you will learn:
What foods to eat & what to avoid at McDonald's.
The healthiest items on the menu
Healthy options that aren’t a salad.
The items you should never get at McDonald’s.
as a cancer survivor
Let’s begin.
For complete access to Mcdonald’s nutrition label click here
What to eat and what to avoid as a cancer survivor eating at mcDonalds
The healthiest food choices for cancer survivors include:
Plenty of plants, including fruits, vegetables, soy, roots, and herbs.
No processed meats (Ham, sausage, hot dogs, pepperoni, beef jerky, deli meats, roast beef, and smoked/ cured meats) .
<18 oz of red meat a week.
Lots of fatty fish, seeds, and nuts
<4 drinks a month
<2300 mg of sodium
<26 g of sugar
Cancer Fact: Soy decreases the risk of cancer and improves survival (including in hormone-positive breast cancer)
Tier 1: The Healthiest food to eat at McDonalds
The healthiest food at McDonalds will always be a salad with grilled chicken and water or a zero calorie drink.
1. Grilled Chicken Salad
150 Calories
25g of Protein
0.3g of Fat
2g of Fiber
288 mg of Sodium
Eating the grilled chicken salad will always better than the crispy chicken salad, but the crispy chicken salad is always better than a burger.
Tip: When it comes to eating healthy, think of it as eating in tiers. There is always a healthier choice than another. Focus on the next best choice you can make.
Tier 2: I want to Eat Healthy—just not a Salad
It is ok if you are not in the mood for a salad and water. You still have healthy options to eat at McDonlad’s.
2. Grilled Sweet Chili Chicken Wrap.
340 Calories
29g of Protein
6.4g of Fat
4g of Fiber
600 mg of Sodium
The grilled chicken wrap has more protein and less fat than a burger. Grab the sweet chili if you need to lose weight and the Cesar if you need to gain weight.
For more information on how to gain weight after cancer, click here.
For more information on how to lose fat after cancer, click here.
Honorable Mentions to Include as Sides:
Apple slices
Fruit Oatmeal
Spicy Veggie Wrap
Tip: Stick with 0 calorie drinks. One 0 calorie drink is not associated with cancer. Diet soda is safe to drink and will not ruin your metabolism, gut, or brain. For more information on diet soda and cancer, click here.
Tier 3: A Step towards eating healthier at McDonald’s but not the best options
The best burger you can have is one with avocados that is homemade. But McDonalds more protein and less calories than anything else on the menu.
3. Cheeseburger or hamburger
With Cheese: Without Cheese:
300 Calories 250 Calories
15g of Protein 13g of Protein
12 of Fat 8.5g of Fat
2g of Fiber 2g of Fiber
640 mg of Sodium 440 mg of Sodium
Cancer Fact: Carbs do not cause or feed cancer. Cancer can feed off fats, amino acid, and sugar. Whole grains are great for reducing cancer fatigue. Opt in for healthy carbs like fiber and ditch the pastries.
4. Mayo Chicken or McChicken
Mayo Chicken: McChicken
280 Calories 400 Calories
12g of Protein 17g of Protein
9 of Fat 15g of Fat
2g of Fiber 3g of Fiber
365 mg of Sodium 480 mg of Sodium
Tip: Drink/sip water while you eat to help chew food better and get full faster if you are trying to lose weight.
Tier 4: Absolutely The worst items to eat as a cancer survivor
The worst items on the McDonald’s menu include grease, bacon, and double meat.
Double the patty means more sodium and fat, which can be harmful to your cholesterol and arteries.
Double Quarter Pounder with Cheese
750 Calories
52g of Protein
42g of Fat
3g of Fiber
1280 mg of Sodium
52g of protein is only 7% of the calories from protein, and the extra fat and salt make it more harmful than helpful to your arteries.
By far, the absolute worst option at McDonald’s is the big breakfast with hot cakes and large biscuits.
The hot cakes have:
the most calories
a day’s worth of sodium
the most saturated fat
the least protein per calorie.
Even getting the hot cakes with egg whites holds more fat than any single burger. You are better off with a McMuffin for breakfast.
Honorable Mention to Avoid
Vanilla or strawberry milkshakes have 360+ calories and >60 g of sugar. Whereas the McFlurry has less calories (260) and sugar (32g).
Large fries, soda/pop, cookies, and/or apple pies. It is better to opt in for apple slices, small fries, or oatmeal to reduce the saturated fat in your meal.
Tip: Share the fat. Always look for ways to split your dessert, share your fries, and get your dressing and sauces on the side to reduce unnecessary calories.
The healthiest items on the McDonald's menu have the best calories per protein ratio, lowest sodium and fat content, and sufficient fiber.
Best Calories Per Protein Ratio: Too many calories and not enough protein may lower the chances of cancer survival, increase body fat, and increase the risk of a second cancer. Protein makes fat loss and muscle gain easier.
Tip: Have at least a 10% ratio of protein to calories. For example, if your meal is 400 calories, you’d want to have at least 40 grams (g) of protein.
Enough Fiber: Fast food is not your primary source of fiber, but every little bit you have adds up. The more fiber you get, even if it comes from fast food, the more you can support your gut health.
Tip: Focus on eating a total of 25 - 35 grams of fiber a day from your food. Processed food is linked to colon cancer, but by eating more fiber, you reduce your risk of colorectal cancer.
Lowest Sodium/Fat Content: Eating too much sodium and saturated fats increases your risk of heart disease, but so does chemotherapy and radiation. Therefore, as a cancer survivor, it is important to practice eating heart-healthy meals to maintain a healthy life.
Tip: For optimal heart health, eat <1500 mg of sodium a day. Too much sodium is associated with heart disease and high blood pressure.
Eating healthy at McDonald’s is easier said than done, but if you want to learn more about eating healthy after cancer
click the button below to get my free nutritional guide to learn:
How much protein you need to build muscle
How to safely lose fat and not muscle after cancer so that you can feel healthy again.
The benefits of eating more fiber so that you can reduce your risk of cancer
The healthiest foods to eat as a cancer survivor
If want to never worry again about what foods to eat click below to get your FREE nutrition guide today!
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