Healthy Food In Fast Food Restaurants in today’s fast-paced world, fast food is often the go-to choice for a quick and convenient meal. However, many people are concerned about the nutritional quality of fast food and are searching for healthier options that align with their dietary goals.
Healthy food in fast food restaurants may seem like an oxymoron, but with a little knowledge and smart choices, it’s entirely possible to find nutritious meals even at popular fast-food chains. This guide will help you navigate the menu to make informed and healthier choices when dining out.
click here to more
The Burrito Bowl at Chipotle
A great tip when trying to eat healthy at fast-food restaurants is to add as many healthy vegetables as you can to your meal. This will help you make your plate more nutritious and will satiate you faster. If you choose to order from Chipotle, the Burrito Bowl is one of the healthiest options you could go for. Add all of the vegetables that you want and go for beans and fajita steak for creating a balanced meal, high in proteins and nutrients and low in fats. Ask it without rice, which will increase calories and will add no nutritional benefit to your meal. Ask a pico de gallo for flavor and ditch the guacamole and cheese for a healthy and balanced meal.
The Grilled Chicken Cool Wrap at Chick-Fil-A
Instead of going for the classic chicken sandwich, opt for the grilled chicken breast wrap. It comes in a flaxseed flour flatbread, with lettuce, carrots, cabbage, and cheese. You’ll eat a delicious meal, guilt-free.
The Protein Style Hamburger at In-N-Out Burger
If you are craving a burger but are worried about the calories and especially the high carbohydrate content, In-N-Out has the solution for you. The Protein style burger comes in a lettuce wrap instead of the classic burger bun. Eliminate the fries and any type of soda to limit empty calories and enjoy your meal!
The Broccoli Beef At Panda Express
This simple meal is one of the most healthy and low calories you can find at fast-food restaurants. A portion is only 150 calories and it is an extremely low-fat option that will provide you with enough nutrients and proteins to make it a balanced meal. It is just as simple as it sounds: broccoli and beef cooked in ginger soy sauce. You can add more vegetables on the side and some steamed brown rice to make it even more complete.
The Roast Beef Sandwich at Subway
With less than 300 calories, you’ll have a great, healthy sandwich, as long as you order it without dressing but with extra fresh veggies such as cucumber, pepper, lettuce, spinach, and tomatoes. Get rid of the cheese to reduce the fat content and sodium and your healthy meal is served!
Low Carb Charbroiled BBQ Chicken Sandwich at Hardee’s
In a burger, the highest source of sodium is given by the bread, most of the time. If you switch that up for a lettuce wrap you’ll substantially reduce both carbohydrates and sodium. This chicken sandwich is not only low-fat but also low in calories (less than 200!). If you are craving a burger but you don’t want to ruin all of your dietary efforts, go for this one, you won’t regret it!
The Bottomline
These are some of our favorite healthy meals you can find at fast-food restaurants. If you don’t want to ruin all your efforts, try to keep your fast food meals at less than 500 calories and avoid french fries, onion rings, and other unhealthy sides as well as soda.
Generally, you should go for frilled or roasted meats instead of fried and breaded, as the latter tend to increase the number of saturated fats and are higher in calories as well.
If you keep in mind these tips and check the nutritional value of the meals before ordering, you’ll be able to eat at fast-food restaurants without compromising your diet! It is possible, you only have to know what to avoid.
Healthy Options at Popular Fast-Food Chains
Many fast-food chains have added healthier items to their menus to cater to the growing demand for nutritious options. Here are some healthy choices you can find at popular fast-food restaurants:
McDonald’s
At McDonald’s, the Grilled Chicken Sandwich and Southwest Grilled Chicken Salad are excellent choices. Both provide lean protein without the extra calories found in fried options. Pair them with a side of apple slices or a small salad for a well-rounded meal.
Subway
Subway offers a variety of low-calorie subs and salads. Opt for the Veggie Delight sandwich or Turkey Breast Sub on whole wheat bread, loaded with vegetables. Their chopped salads with grilled chicken or turkey are also great for a filling, nutritious meal.
Chipotle
Chipotle’s build-your-own style allows you to customize a healthier meal. Choose a burrito bowl with brown rice, black beans, grilled chicken, and a variety of veggies. Skip the cheese and sour cream to save on calories, and opt for guacamole for healthy fats.
Chick-fil-A
At Chick-fil-A, the Grilled Chicken Sandwich and Grilled Nuggets are healthier alternatives to fried options. Pair these with a side salad or fruit cup to complete your meal. Their Superfood Side Salad, made with kale and broccolini, is also a nutritious addition to your meal.
Taco Bell
Taco Bell has a “Fresco” menu that offers healthier versions of popular items. Try the Fresco Bean Burrito or Chicken Soft Taco Fresco Style, which are lower in calories and packed with fiber and protein. Avoid fried items and opt for grilled or soft taco shells when possible.
Customize Your Order for a Healthier Meal
One of the best ways to ensure you’re eating healthier fast food is by customizing your order. Here are some tips for making smart modifications to your fast-food meals:
- Choose grilled over fried: Grilled chicken or fish options are generally lower in calories and fat compared to their fried counterparts.
- Opt for whole grains: If available, choose whole wheat buns, wraps, or bread for a boost of fiber.
- Go light on the sauce: Many sauces are high in sugar and fat. Ask for sauces or dressings on the side, or skip them altogether to control the amount.
- Add vegetables: Ask for extra vegetables on sandwiches, tacos, or salads to increase your intake of vitamins and minerals.
- Skip the cheese and bacon: Cheese and bacon add extra calories and saturated fats. Removing these can make your meal significantly healthier.
- Watch portion sizes: Opt for smaller portions or share large items with a friend to avoid overeating.
Hidden Gems: Unexpectedly Healthy Fast-Food Options
Many fast-food chains offer healthier options that aren’t always highlighted on their main menus. These hidden gems can provide a nutritious alternative when you’re dining out.
Starbucks
While known for coffee, Starbucks also offers a variety of healthy food options. The Egg White & Roasted Red Pepper Sous Vide Egg Bites are high in protein and low in calories. Their Protein Boxes with boiled eggs, fruit, and whole grain crackers are another solid choice for a balanced snack.
Panera Bread
Panera offers a hidden gem in their Mediterranean Veggie Sandwich made with hummus, feta, cucumbers, and peppers on whole grain bread. Their Ten Vegetable Soup is also a nutritious, low-calorie option full of fiber and vitamins.
Wendy’s
Wendy’s Apple Pecan Chicken Salad is a satisfying option that combines greens, grilled chicken, apples, and pecans for a blend of protein and fiber. The Jr. Hamburger is also a reasonable portion if you’re looking for a small, simple meal without too many added extras.
Nutrition Tips for Fast-Food Dining
When it comes to eating fast food, it’s essential to be mindful of nutrition. Here are some general tips to help you make better choices:
- Be mindful of portion sizes: Fast food portions can be larger than necessary. Consider ordering a kid’s meal or choosing a smaller-sized option to avoid overeating.
- Avoid sugary drinks: Sugary sodas and milkshakes are high in empty calories. Opt for water, unsweetened iced tea, or a small coffee instead.
- Check the nutritional information: Many fast-food chains now provide nutrition facts online or in-store. Take a few moments to check the calories, fat, sugar, and sodium content before making your order.
- Limit high-calorie extras: Items like large fries, desserts, and heavy sauces can quickly add up in terms of calories and unhealthy fats. Stick to lean proteins, vegetables, and whole grains when possible.
- Eat mindfully: Fast food is often eaten on the go, which can lead to overeating. Try to slow down and savor your meal, even if you’re in a hurry.
Conclusion
Eating at fast-food restaurants doesn’t have to derail your health goals. With a little planning and smart choices, you can enjoy healthy fast food options that fit into your balanced diet. Opt for grilled proteins, load up on vegetables, watch your portion sizes, and be mindful of sauces and add-ons.