Making Healthier Choices at Fast Food Restaurants

Fast food can be convenient and sometimes comforting, but it’s essential to navigate your options wisely. With a few smart strategies, you can enjoy a meal that satisfies your cravings while still supporting your health and wellness goals.

• Not all fast food meals are created equally; there are ways to order that ensure a healthier meal.
• Registered Dietitian Whitney Stuart emphasizes building your meal around protein and fiber.
• She points out that small adjustments, like skipping the tortilla or bun, can significantly reduce calories, carbs, and fats.

In an ideal scenario, every meal would be a nutritious home-cooked dish, like grilled chicken with steamed vegetables or a quinoa salmon bowl. However, the reality is often different. After all, life is about balance, and that includes enjoying the occasional trip to a fast food restaurant! Fries can be fun, burgers can lift your spirits, and milkshakes can soothe a tough day. When you choose to eat at a fast-food chain, it’s still possible to make healthier choices by employing a few smart ordering strategies that won’t derail your diet.

According to registered dietitian Whitney Stuart, a good rule of thumb is to base your meal on protein and fiber. Research consistently indicates that meals with approximately 20–30 grams of protein and at least 5 grams of fiber help you feel full, stabilize blood sugar, and provide lasting energy. When these elements are incorporated, even fast food meals can feel balanced.

However, there are common traps to avoid. Stuart advises steering clear of refined grains—”especially when paired with fries”—fried proteins, sugary sauces, and creamy dressings, which can add unnecessary calories without nutritional benefits. She also suggests skipping high-calorie extras like bacon, extra cheese, or mayonnaise.

“Consider skipping the bun or tortilla, opting for a bowl or salad, loading up on vegetables, choosing grilled proteins over fried, asking for sauces on the side, or adding beans for extra fiber,” she recommends. “Also, prioritize your beverage choice; selecting water, unsweetened tea, or black coffee instead of sugary drinks can greatly reduce your sugar intake!”

Here are some of the healthiest fast food options, curated by our expert:

CAVA Kids Bowl

If you’re stopping by CAVA, consider a kids’ meal. Load it with nutrients: grilled chicken, greens, cucumber, tomato, shredded carrots, red cabbage, with a touch of tahini and hummus for a clean, well-balanced lunch.

Chipotle Burrito Bowl

A burrito bowl can be a healthy option when done right. Stuart recommends choosing a lean protein (like chicken or sofritas), adding brown rice or beans (or a small portion, or even skipping it), and piling on fajita veggies, lettuce, pico, salsa, and guacamole instead of cheese to achieve a balanced macro profile without excess saturated fat and calories.

Chick-fil-A Grilled Nuggets

Chick-fil-A’s grilled nuggets stand out as one of the healthiest choices available, making them ideal for a fast food lunch. Pair them with a side kale salad and a light dressing (or use mustard instead) to help regulate blood sugar.

Subway Turkey Breast or Rotisserie Chicken Sub

Choose a 6-inch whole wheat sub and load up with veggies. Skip the mayo (apologies!) and opt for mustard to add flavor without the extra calories.

Panera Bread Mediterranean Bowl

Be mindful of portion sizes here, particularly regarding saturated fat and sodium. Stuart endorses Panera’s Mediterranean Bowl with chicken as a nutrient-rich meal loaded with protein and vegetables, including cilantro lime brown rice, quinoa, arugula, grape tomatoes, kalamata olives, cucumbers, hummus, lemon tahini dressing, feta, and Greek yogurt.

Starbucks Egg White & Roasted Pepper Egg Bites

For a light, low-calorie lunch, consider stopping at Starbucks for the Egg White & Roasted Pepper Egg Bites. Adding avocado spread can provide healthy fats and extra flavor!

Taco Bell Power Menu Bowl

As previously mentioned, small adjustments matter. Opt for the Taco Bell Power Menu Bowl, add chicken, and skip the tortilla! Load it with extra lettuce and veggies to enhance your meal while lowering calories.

MOD Pizza Mini Veggie & Lean Protein Pizza

Craving pizza but don’t want to jeopardize your healthy eating? Try MOD Pizza’s Mini Veggie & Lean Protein Pizza. The thin crust comes topped with red sauce, light mozzarella, double chicken, and a variety of veggies like mushrooms, peppers, and onions—keeping it low-cal yet high in protein.

Panda Express String Bean Chicken Breast + Super Greens

While Panda Express is not typically known for its healthy options, the String Bean Chicken and Super Greens combination offers a well-rounded, low-calorie choice. This stir-fried dish features tender sliced chicken breast, crisp green beans, onions, broccoli, kale, cabbage, all coated in a savory ginger soy sauce.

In conclusion, fast food doesn’t have to be synonymous with unhealthy eating. By making informed decisions and adjusting your orders, you can indulge in satisfying meals that align with your health goals. Next time you’re at a fast food restaurant, remember these strategies to enjoy a delicious yet nutritious experience.