Can fast food be part of a healthy-eating plan? Sure, if you order wisely and choose fast food only occasionally. Remember that what you drink counts, too. Many beverages contain a large number of calories. For example, a large regular soda (32 ounces, or 960 milliliters) has about 300 calories. Instead, order water or unsweetened iced tea. Also, skip the shakes and other ice-cream drinks. Large shakes can contain more than 800 calories and all of the saturated fat you're allotted for an entire day.