Sometimes the convenience of popping into a fast-food joint when you’re on-the-go is the only way you can get your hanger tamed. As a working mom of two, I get it!
And research backs this up: One study showed that for every additional 30-second traffic delay per mile traveled, there’s a 1% increase in fast food restaurant stops (19).
But as a dietitian I know it you can still work toward your health goals dining at one of the 200,000+ fast food restaurants in the United States (1). There’s usually an order that can meet your macro goals, whatever they may be. It just requires a little planning.
I’ll walk you through the tips I give clients when they find themselves face-to-face with a fast-food menu.
Can Fast Food Be Healthy?
Fast food can fit into a healthy diet. Remember, nutrition is not black and white.
But I won’t sugar coat it. Research has found that eating food away from home (FAFH), or fast food, comes with higher intakes of calories, saturated fat, and cholesterol among working adults (2).
Typical menu items like burgers and fries also come with more added sugars and sodium than you want. Plus, they tend to lack dietary fiber and vegetables, two things you want more of!
In response to increased public interest in health, many fast food restaurants have added salads and protein bowls to their menus. There’s a high protein, better-for-you option at nearly every chain these days. It may just require some creative ordering.
How to Make Healthy Choices at Fast Food Restaurants
Even for someone who’s literally built a career around nutrition and food, menus can be confusing. Thankfully, the U.S. Food & Drug Administration (FDA) picked up on this. And, as of 2018, made it a law that fast-casual chains with more than 20 locations had to post calories on the menu boards for consumers (3).
In addition, fast-food chains now have to provide the total calories, fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, sugars, fiber and protein for standard menu items (3). Usually you can find this online before you even head into a chain.
Now, if you’re trying to meet your macros goals you may want to plan ahead and pre-log any fast food meals. Look for verified options with the green checkmark in the MyFitnessPal app for the most accurate tracking. It’s smart to view the menu online to search out the better-for-you options they may have.
Next time you’re faced with a fast food menu, keep these tips in mind:
Prioritize Protein
There’s a reason protein-powered options are trending on menus! Protein is an essential macronutrient that not only helps keep you full, but also supports your muscle growth and maintenance of lean tissue (4).
But, your individual protein needs are unique and based on your age, gender, and fitness level. Just because your partner may be doubling up their cold cuts at Subway, doesn’t mean you should.
The recommended dietary allowance (RDA) for protein is between approximately 46 and 56 grams for healthy adults, but this is what you need just to prevent muscle loss. Most active people need more (5, 6). The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommends 1.2 to 2 grams of protein for every kilogram of body weight per day. (18)
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Fuel Up On Fiber
Fiber not only helps keep you fuller for longer, starving off mindless munching, but also may help with weight control (8).
Unfortunately though, most Americans aren’t meeting the recommended 25 to 37 grams per day, making dietary fiber a nutrient of public health concern (9). Not sure where you stand when it comes to dietary fiber? Use the MyFitnessPal app to find out how many grams you’re getting.
While it may be challenging to get fiber in your diet at fast food chains, it’s not impossible. And, every gram counts. Consider menu choices that provide over 4 grams of fiber, and when possible, add-on ingredients into the meal that contribute even more fiber.
For example, adding even just a slice of avocado to your meal packs 1 gram of fiber, meaning if they serve you 3 slices, that’s an additional 3 grams (10).
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Limit The S’s: Saturated Fat, Sodium, and Sugar
The easiest way to remember the nutrients you want to limit is to think of them as the trio of “s’s”: saturated fat, sodium, and sugar. The Dietary Guidelines for Americans recommended limiting saturated fat, sodium, and added sugars in the diet to improve the health of Americans (9).
When dining out, you have little control over ingredients in food, and so you may be left eating something much saltier than you’d have at home. Even restaurant foods as simple as baked potatoes can be loaded with sodium.
Keep the DGA guidelines in mind as you choose options at fast-food chains to meet your personal health goals (9).
When ordering, limit the following:
- Saturated Fat: Aim for 10 grams or less of saturated fat.
- Sodium: Aim for under 800 milligrams of sodium total.
- Sugars: No more than 6% of calories coming from added sugars daily, which is about 120 calories, or roughly 30 grams (9). Try to limit added sugars by reading ingredients lists if you can.
Customize Your Order
Don’t be afraid to ask for customizations when you order. This can help make any menu fit your goals.
Decode the menu
First things first, be sure to really do a once over of the menu before you make your selection based on the salads! Sometimes, with all the toppings and add-ins, salads can be more calorically dense than a burger. Look for proteins that are baked, grilled or roasted versus battered and fried.
If you have a food allergy, or prefer to eat vegan or vegetarian, this will also be key to making sure the fast-food choices can meet your lifestyle needs. It’s important to explore the menus online before walking in so you’re not left ordering a side of french fries as your meal.
Volumize with veggies
Vegetables are filled with fiber, which helps keep you full long after you eat. Consider which options are already higher in fiber, and then add-on extra avocado or vegetables to your menu choice. Even if it’s a little more expensive to add those ingredients, you’ll be fuller longer so you won’t be spending money on a snack in a few hours.
Double the protein
In some cases, ordering another serving of protein may be worthwhile. For instance, if you’re plant-based and dining at Chipotle, opting for a serving of both the black beans and sofritas (their tofu-based mixture!) will increase your protein to a minimum of 16 grams right off the bat (11).
Wrap half up to-go
This tried-and-true tip is key if you find yourself at a fast-food chain with fewer healthier options but still need to satisfy your hunger. Or, it also works for chains like Subway where you can get another meal at an affordable price by ordering the footlong versus the 6-inch.
In this case, just be sure you’re not leaving your leftovers in the car for too long. After 2-hours, they really should be tossed if not refrigerated for food safety reasons (12).
Hydrate with water
While it may be tempting to order a combo meal deal, don’t cave in just to get that $.99 soda. Soda is one of the leading contributors of added sugar in the American diet (9). Instead, bring your reusable water bottle and fill it up with water from the fountain. If you need a little pizazz, you can toss in a lemon or lime.
Best Healthy Choices at Popular Fast Food Chains, According to a Dietitian
It’s possible to order better-for-you options at some of America’s favorite fast-food chains. Keep these orders in mind if you find yourself heading into the restaurants below. And yes, we’ve got you covered for breakfast, lunch, and dinner!
McDonald’s
- Egg McMuffin: With 310 calories, 17 grams of protein and 6 grams of saturated fat, it can likely fit into your macros for the day (13). Ask to omit the butter and save 1.5 grams of saturated fat (13).
- Quarter Pounder Deluxe: This meal packs 25 grams of protein with 430 total calories. Skip the mayonnaise and cheese to lower the calories, sodium, and saturated fat. (13).
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Subway
- 6-Inch Black Forest Ham, Cheese, and Egg Flatbread: It’s got 400 calories, 6 grams of saturated fat, and 21 grams of protein (14). Add a side of avocado and extra veggies to increase the fiber to more than 3 grams (14).
- Grilled Chicken Protein Bowl: You get 200 calories, 35 grams of protein and just 2 grams of saturated fat. (14). While the fiber is already at 3 grams, it certainly won’t hurt to amp that up even more with 2 additional grams for a serving of avocado (14).
Just remember, Subway’s nutrition for their protein bowls and salads don’t factor in a dressing, meaning you’ll need to log that in MyFitnessPal separately. Consider a go-to like oil and vinegar for the heart-healthy benefits without added sodium, sugar, or saturated fat.
Panda Express
- Chili Crisp Shrimp Wok Smart Meal: With just 210 calories and 13 grams of protein, you can easily pair this with a cub-size serving of their Super Greens. This adds 6 grams of fiber and protein and just 90 calories to your meal (15).
- Any other Wok Smart Meals: All of these options have at least 8 grams of protein and 300 calories or less (15). Plus, you have plenty of opportunity to volume up with veggies and opt for a seafood serving to help meet your omega-3 quota for the week (16).
MyFitnessPal has rounded up 6 other dietitian reviewed options here.
Taco Bell
- Veggie Bowl with Black Beans: Swap out the rice for an extra serving of black beans. Increasing the protein and fiber can help keep you fuller for longer
It’s worth noting that Taco Bell has reduced sodium by 15% in all their menu items, with a goal to decrease it by a full 25% by 2025 (17). They also are one of the first quick-service restaurants to have American Vegetarian Association (AVA)-certified menu items (17).
Chipotle
Consider building your own burrito bowl. Some suggestions:
- For meat eaters: A 4-ounce portion of chicken packs 32 grams of lean protein.
- For vegetarians: A serving of black beans will offer another 8 filling grams of protein as well as 7 grams of fiber and the plant-based sofritas offers 8 grams (11).
- For everyone: Load up on the veggies! These will contribute fiber and help with providing important nutrients into your diet while dining on-the-go.
Frequently Asked Questions About Healthy Fast Food
What is the healthiest fast-food to eat?
The better-for-you fast-food options are those that pack protein, fiber, and healthy fats. This may be a turkey sandwich on a whole-grain sub roll with avocado, lettuce, tomato, and onions, or a bean-based bowl with brown rice, fajita veggies, and guacamole.
Can you eat fast food and still maintain a healthy diet?
Yes. It comes down to balance and moderation, meaning how often you’re eating fast food and what you’re ordering when you do. I recommend clients use fast food for times when it’s not practical to take a meal prepared at home with them.
What are the healthiest fast-food options for kids?
There are a variety of fast-food chains that have expanded better-for-you options for kids. Some have “naked” chicken tenders on their menu that are baked, not fried, and pair them with sliced apples or an applesauce pouch.
How can I make healthier fast food choices when eating out?
Start by reviewing the menu before you dine out. Having a feel for what’s offered and how you can build better-for-you choices will build your confidence before you head through the doors.
Start Making Healthier Fast Food Choices Today
With the options available at fast food chains today, you can likely find something that meets your needs with a little planning. When in doubt: Use MyFitnessPal to help navigate your menu choices before you place your order to see what may fit your macros the best. One meal will not make or break you. Small changes make the biggest differences. If you usually order the burger and fries, getting the burger with a side salad is a great start. You don’t have to overhaul your diet overnight.
The post Can Fast Food Fit Into a Healthy Diet? Yes—Here’s How. appeared first on MyFitnessPal Blog.
