KFC: Killing the Fat at the Fast-food Joint

When people hear the word “KFC”, the first images that come to mind are fat-laden, salt-rich fried chicken with sides like mashed potatoes and fries adding to the unhealthy calories.

But you will be surprised that the fast-food chain can be a place for healthy food, too! The trick is in making healthier choices from the menu and here’s how we do it.

Go in With Your Health in Mind

The fried chicken-centric menu with its sides, salads and bowls as well as dessert options can be so tempting! You will probably order everything your heart desires even when the food isn’t exactly good for your heart, literally. You will succumb to the temptation of ordering more than you should eat for your needs, too.

And herein lies the secret for eating healthy in a fast-food joint. You have to enter the doors with the goal of choosing the heart-healthier options, even as you indulge yourself in the finger-licking goodness of the fried chicken. You can think of your meal at KFC as part of your cheat day in your weight loss or bodybuilding plan – but within limits.

With this in mind, you will be less likely to overindulge in the fat- and salt-laden options.

Familiarize Yourself with the Menu

This should be easy considering that the fast-food chain maintains an official website. You can browse the menu including the food items and their nutritional information on it. You will then be able to decide which of the combos have the lowest amounts of fat, calorie and salt so you can make healthier choices.

By the time you get into your favorite restaurant, you already have a list of the healthier items on the menu. You will be less likely to order whatever catches your fancy so you’re still within your calorie limits. Think of it as coming into a grocery store with a shopping list and you will get the idea.

Choose Based on Your Plan

But there’s a difference between having a plan (i.e., a goal in mind) and executing it when the situation arises. You have to shore up your willpower and follow your plan, especially when you’re in the company of family and friends who want to order everything.

Your plan can include one of these healthier combos at Colonel Sanders’ joints:

  • Grilled chicken breast with corn on the cob and mashed potatoes. The combo provides 41 grams protein, 49 grams carbs, and 10 grams fat as well as 430 calories, thanks to the fact that grilled chicken has less amount of fat than fried chicken.
  • Famous Bowl in snack size with a side of the house salad, which has 280 calories, 31 grams carbs, 12 grams fat, and 12 grams protein. The fried chicken, corn, and mashed potatoes are just as good but in a smaller portion – and we know how portion control is crucial in weight loss.

Other healthier choices on the KFC menu are the Chicken Littles Sandwich with a salad on the side; grilled chicken thigh with green beans and side salad; and grilled chicken breast with corn on the cob and side salad.

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