Healthy fast food sounds like an oxymoron, but it is indeed possible to get a nutritious meal at fast-food establishments. Some fast-food restaurants offer nutritional information for their food, either online or posted on the premises. If you have a favorite chain, or one you visit often because of convenience, research which of its specific dishes are lowest in sodium, saturated fats, and sugars. Otherwise, follow some general rules to help you choose from a menu in a pinch.
Food Choices
When eating at a fast-food restaurant, pick foods that are high in protein and low in highly processed carbohydrates and fats. This means grilled lean protein is better than battered, fried, or crispy options. Avoid dishes that contain a lot of bread or potatoes, and instead look for patties or sandwiches made with tortillas or flat bread. Choose chicken over beef to reduce cholesterol content.
If you're eating a sandwich or wrap, ask the restaurant to hold the cheese, and to double the veggies. Tomato slices, cucumbers, onions, and mushrooms have few calories, but provide plenty of vitamins, fiber, and other nutrients.
Chain Food
When eating at chains, stick to chicken or fish. McDonald's, for example, offers a number of grilled-chicken options that are under 400 calories, like the California Cobb Salad with Grilled Chicken. This dish also contains 34 grams of protein, and three grams of fiber.
Wendy's offers many healthy options. For example, the Side Salad packs only 130 calories, but contains grape tomatoes, cucumbers, lettuce, and carrots, for a total of 120% of your daily requirements of vitamin A and 25% of vitamin C.
Order the six-inch sandwich at Subway. The roast beef, turkey, or veggie are all good options. For example, the six-inch Roast Beef sandwich contains only 290 calories, and four grams of fiber, which is more than many salads offered at fast-food restaurants.
Side Dishes
Some of the healthiest food choices at fast-food restaurants aren't on the main menu. For example, McDonald's offers a side order of apple dippers, an alternative to potatoes or other high-fat dishes. McDonald's also offers a yogurt-and-granola parfait for breakfast, which provides fiber and a good dose of calcium. The Snack Wraps at McDonald's and the Burrito Bowls at Chipotle allow you to cut down on carbs, and pack on the veggies for more nutrition and fewer calories.
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