Choosing the healthiest fast food options can be challenging, but many fast-food chains offer menu items that are relatively nutritious and can fit into a healthy diet. Here are some general tips and specific examples from popular chains to help you make healthier choices:
General Tips for Healthier Fast Food Choices
- Grilled, Not Fried: Opt for grilled chicken or fish instead of fried.
- Portion Control: Choose smaller portion sizes or share a meal.
- Vegetable Sides: Substitute fries with a side salad, fruit, or steamed vegetables.
- Whole Grains: Look for whole-grain buns, wraps, or bread.
- Skip the Soda: Choose water, unsweetened iced tea, or low-fat milk instead of sugary drinks.
- Sauces and Dressings: Ask for sauces and dressings on the side and use them sparingly.
Healthier Options at Popular Fast Food Chains
McDonald's
- Grilled Chicken Sandwich: Choose the Artisan Grilled Chicken Sandwich over the fried options.
- Salads: Order a Side Salad or a Grilled Chicken Salad with a light dressing.
- Fruit and Yogurt Parfait: A low-calorie option with protein and vitamins.
Subway
- 6-Inch Sub: Opt for a 6-inch sub on whole-wheat bread with plenty of veggies, lean proteins like turkey or chicken, and light on the sauces.
- Salads: Create your own salad with lots of vegetables and lean proteins, and choose oil and vinegar or a light dressing.
Chipotle
- Burrito Bowl: Skip the burrito wrap and opt for a bowl with brown rice, black beans, fajita vegetables, salsa, and grilled chicken or tofu.
- Salad: Choose a salad with romaine lettuce, beans, vegetables, and a light vinaigrette.
Panera Bread
- You Pick Two: Choose a half sandwich with a cup of soup or a half salad. Opt for whole-grain bread and lean protein options.
- Salads: The Mediterranean Veggie Salad or the Greek Salad with Chicken are good choices with a light dressing.
Chick-fil-A
- Grilled Chicken Sandwich: A lean protein option with a multigrain bun.
- Grilled Nuggets: Lower in calories and fat compared to fried nuggets.
- Superfood Side: A mix of broccolini, kale, dried cherries, and nuts with a light dressing.
Starbucks
- Protein Boxes: Options like the Eggs & Cheese Protein Box or the Chicken & Hummus Protein Box provide balanced nutrition.
- Salads and Wraps: The Chicken & Quinoa Protein Bowl with Black Beans and Greens is a good choice.
Wendy's
- Grilled Chicken Sandwich: A healthier option compared to fried chicken sandwiches.
- Side Salad: Pair with a low-fat dressing.
- Baked Potato: Opt for a plain baked potato or one topped with broccoli.
Additional Tips for Ordering
- Custom Orders: Don’t hesitate to customize your order. Ask for no mayo, extra veggies, or a lettuce wrap instead of a bun.
- Read the Menu: Look for items labeled as "light," "fit," or "healthy" options.
- Balance Your Meals: If you indulge in a higher-calorie item, balance it with lighter choices for the rest of the day.
Summary
When choosing fast food, look for grilled options, whole grains, and plenty of vegetables. Many chains now offer healthier choices that can fit into a balanced diet. By making mindful decisions and customizing your orders, you can enjoy fast food while maintaining your nutritional goals.
Author
Dr. Catherine Logan, MD, MBA
Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.
