HEALTHY FAST FOOD OPTIONS: EATING WELL ON THE GO

Healthy Fast Food Options: Eating Well on the Go

Healthy Fast Food Options: Eating Well on the Go

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Healthy Fast Food Options: Eating Well on the Go

Fast food doesn’t always have to mean greasy, calorie-packed meals. More restaurants are offering healthier alternatives, focusing on fresh ingredients, lighter preparations, and more nutritious options. If you're looking for ways to make better choices while grabbing a quick meal, here are some healthy fast food options that can satisfy your cravings without compromising your wellness goals.

1. Grilled Instead of Fried


Grilled options are generally healthier than their fried counterparts because they contain less fat and fewer calories.

  • Grilled Chicken Sandwiches: Many fast food chains offer grilled chicken sandwiches, which are typically lower in calories and fat compared to fried chicken sandwiches.

  • Grilled Wraps: Look for wraps made with grilled chicken or tofu, along with fresh veggies and a light dressing or sauce.


2. Opt for Salad with Lean Proteins


Salads can be a healthy and filling choice, but be careful with dressings and toppings.

  • Go for a protein-packed salad: Look for salads with grilled chicken, turkey, or beans for a healthy protein boost.

  • Dressings on the side: Ask for dressing on the side to control the amount you use. Choose balsamic vinaigrette, olive oil, or yogurt-based dressings for a lighter option.

  • Skip the croutons and cheese: These can add extra calories and fat. Instead, add extra veggies or nuts for crunch.


3. Choose Whole Grains


If you're craving a sandwich or wrap, ask for whole-grain bread or tortillas instead of white bread, which offers more fiber and nutrients.

  • Whole Wheat Wraps or Buns: Whole grain options typically contain more fiber, helping to keep you fuller for longer and promoting digestive health.

  • Brown Rice: Some fast food restaurants serve brown rice as an alternative to white rice. Brown rice has more fiber and nutrients.


4. Opt for Veggie-Based Meals


Many fast food chains now offer plant-based options that are lower in calories, fat, and cholesterol than traditional meat-based meals.

  • Vegetarian or Vegan Burgers: Many places now offer veggie or plant-based burgers made from ingredients like black beans, lentils, or beyond meat, which are a good source of plant protein.

  • Veggie Wraps or Bowls: Choose wraps or bowls that include roasted vegetables, quinoa, and fresh greens. These can be filling without the added calories from fried meats or cheese.


5. Avoid Sugary Drinks


Soda and sugary drinks can quickly turn a healthy meal into an unhealthy one by adding extra sugar and empty calories.

  • Water: Water is always the best option to stay hydrated without adding extra calories.

  • Unsweetened Iced Tea: If you want something with a little flavor, choose unsweetened iced tea or herbal tea, which is low in calories.

  • Sparkling Water: Some places offer sparkling water or flavored water with no added sugar, which is a refreshing choice.


6. Skip the Fries, Try the Sides


Side dishes can often be the least healthy part of a fast food meal. Instead of fries or onion rings, choose healthier side options.

  • Fruit: Many chains offer apple slices, berries, or fruit cups as a side option, providing natural sweetness and fiber.

  • Veggies: Some fast food places offer side salads or steamed vegetables. These are low-calorie and nutrient-dense alternatives.

  • Yogurt Parfaits: Look for yogurt parfaits made with low-fat yogurt, fresh fruit, and a light drizzle of honey. They are often rich in probiotics and protein.


7. Control Portion Sizes


Fast food restaurants are known for their oversized portions, but you can make healthier choices by controlling the amount you eat.

  • Small or Regular Sizes: Instead of opting for the large combo, choose smaller portions, which are often sufficient for a filling meal.

  • Share or Save: If you’re getting a large portion, consider sharing it with a friend or saving part of it for later.

  • Order ala carte: Skip the combo meal to avoid unnecessary sides and drinks. Instead, opt for one main item and pair it with a healthier side.


8. Choose Fresh, Not Processed


Processed foods, like processed meats, cheeses, and sauces, often contain unhealthy fats, sodium, and preservatives. Look for options made with fresh ingredients.

  • Fresh Veggies: When choosing sandwiches, wraps, or salads, go for those that include fresh vegetables like lettuce, tomatoes, cucumbers, and onions.

  • Lean Meats: If you choose meat, look for lean cuts like grilled chicken, turkey, or fish instead of fried options.


9. Customize Your Order


Many fast food restaurants allow for customization, which means you can make healthier choices by tweaking your order.

  • Swap sauces or dressings: Ask for lighter sauces like mustard, salsa, or a small amount of olive oil or vinaigrette instead of creamy or sugary sauces.

  • Remove cheese or extra toppings: Skip high-calorie toppings like cheese, mayonnaise, or creamy dressings, and opt for lighter options like avocado or mustard.


10. Look for Nutritional Information


Most fast food restaurants now provide nutritional information online or on their menu boards, making it easier to choose healthier options.

  • Check Calories and Fat Content: Use the nutritional info to find meals that are lower in calories, sodium, and unhealthy fats.

  • Look for High Protein Options: Meals that are high in protein will help keep you satisfied and energized for longer.





Healthy Fast Food Options by Chain


1. Chipotle

  • Bowl with brown rice, black beans, grilled chicken, fajita veggies, and salsa. Add guacamole for healthy fats.

  • Salad with grilled chicken, black beans, lettuce, pico de gallo, and a light drizzle of dressing.


2. Subway

  • 6-inch Veggie Delight on whole-grain bread with lots of fresh veggies and mustard.

  • 6-inch Turkey Breast & Veggie Sub on whole-grain bread with extra veggies.


3. McDonald's

  • Grilled Chicken Salad or Southwest Grilled Chicken Salad (ask for dressing on the side).

  • Fruit & Maple Oatmeal (no brown sugar added) for a lighter breakfast option.


4. Chick-fil-A

  • Grilled Chicken Sandwich or Grilled Chicken Deluxe with no sauce or a side of honey mustard.

  • Grilled Chicken Salad with light dressing.


5. Wendy’s

  • Power Mediterranean Chicken Salad (with grilled chicken, quinoa, and mixed greens).

  • Small Chili with a side of apple slices or a side salad.


6. Taco Bell

  • Veggie Power Bowl with brown rice, black beans, guacamole, and pico de gallo.

  • Chicken Soft Taco with lettuce, tomato, and salsa (skip the sour cream).


7. Panera Bread

  • Mediterranean Veggie Sandwich on whole-grain bread.

  • Cobb Salad with chicken (ask for dressing on the side).


8. Starbucks

  • Protein Boxes like the Cheese and Fruit Protein Box or Egg & Cheese Protein Box.

  • Grilled Chicken Wrap with fresh veggies and a light dressing.





Final Thoughts


Healthy fast food is all about making smart choices that align with your health goals without sacrificing taste. Opt for grilled over fried, choose whole grains, and fill up on fresh vegetables and lean proteins. With a little bit of planning and awareness, fast food can be part of a balanced and nutritious diet. Enjoy your meal while still staying on track with your health and wellness goals!


















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