Healthy eating on-the-go does not have to be a difficult proposition. Eschewing high-fat, high-calorie options means giving up french fries and greasy burgers, but fast food menus contain a variety of healthier options, if you know what to look for. If nutritional labeling is not available or not handy, you can still choose fast food that will not destroy your diet.
Salads
When you're looking for a healthy option at a fast food restaurant, the obvious answer is a lettuce salad. However, not all salads offer low-fat, low-calorie nutritional content; the addition of beef, fried tortilla shells or unhealthy salad dressings often ratchet up the fat and calories. Look for salads consisting of lettuce and other vegetables, as well as low-fat meats such as grilled chicken. Many fast food restaurants offer low-fat or low-calorie salad dressing choices, but often your best choice is balsamic vinaigrette; don't pour dressing over the salad, though. Rather, lightly dip a forkful into the dressing to get the least amount of calories. Avoid salads containing high quantities of cheese, croutons, mayonnaise or pasta.
Soups
On a cold day, you might want something hot and quick. Many fast food restaurants offer soup, but many soups are high in sodium, fat and calories. You may discover healthy options on the menu labeled as low-fat and low-calorie, such as black bean soup or vegetable soup. Be aware that even though these soups are healthier than cream-based choices, they may still contain high sodium quantities.
Wrap Sandwiches
Some people enjoy wrap sandwiches, or large flour tortillas stuffed with a variety of toppings, similar to a burrito. Often, the ingredients are similar to a salad: lettuce, carrots, green peppers and other vegetables. As with salads, it is best to avoid wrap sandwiches containing beef, cheese and mayonnaise, as well as creamy dressings, in an effort to keep the fat level to a minimum. Chicken wrap sandwiches are a good choice if the chicken is grilled or boiled but not breaded.
Sushi
Many sushi shops and grocery stores offer refrigerated prepackaged sushi and sushi rolls that are ready to grab and go. Avoid sushi that contains sauce, such as eel sushi or spicy tuna rolls, to keep the fat and sodium to a minimum. Consider foregoing the soy sauce or opting for low-sodium soy sauce, as this condiment contains quite a bit of sodium. Sushi options commonly found packaged for take-out include raw varieties such as tuna and salmon or cooked options like shrimp and imitation crab sticks.
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