by Need to grab a bite to eat on the go? Join the club. In the United States, 50% of consumers eat fast food at least twice a week – and the number is increasing due to rising grocery costs.
But fast food meals can be a nutritional nightmare, containing an average of 1,193 calories, 2,110 milligrams of sodium, 68 grams of sugar and 14 grams of saturated fat. That’s almost the recommendation daily sodium limit for adults, and more than the daily limit of saturated fat – just in one meal. Too much saturated fat, sugar and sodium are linked to heart disease. And eating too many ultra-processed foods, like burgers and fries, can lead to cognitive decline.
“No single meal will make or break your overall health; all foods, including indulgent foods, can fit into an overall healthy diet,” says Vandana Sheth, RDN, CDCES, FAND, registered dietitian nutritionist and author My Indian Table: Quick & Tasty Vegetarian Recipes. “When it comes to making healthy choices, pay attention to portion size, protein, fiber, fat, sodium and added sugars.”
The next time you’re on the go, pressed for time, or too tired to cook, choose one of these eight healthy options.
1. Dunkin: Wake-Up Wrap
Courtesy of Dunkin’
It might be considered a “breakfast sandwich” but Sheth believes the Wake-Up Wrap is a good choice at any time of the day as it is low in carbohydrates and calories and provides 7 grams of protein. Ordering the veggie version (no bacon or turkey sausage) helps lower the fat and sodium content.
The wrap may help stave off evening hunger pangs but Sheth warns that at only 180 calories, it won’t be too filling.
“You may still be hungry so consider enjoying this sandwich with some fruit or a side salad,” she says.
2. Starbucks: Tomato and Mozzarella on Focaccia
The vegetarian sandwich made with mozzarella cheese, roasted tomatoes, basil pesto and spinach is a good source of protein and contains only two grams of sugar and 360 calories.
While the combination of veggies, carbs and protein will leave you feeling full, consider adding an apple to the meal’s fiber content, according to Joan Salge Blake EdD, RDN, program director and professor of clinical nutrition at Boston University.
3. Panera Bread: Strawberry Poppy Seed Salad with Chicken
Courtesy of Panera Bread
The fresh salad is full of healthy veggies like romaine, mandarin oranges, strawberries, blueberries and pineapple and topped with grilled chicken.
The entrée-sized salad is filling enough for lunch or dinner and comes in at just 350 calories with 23 grams of protein, eight grams of fiber and 1.5 grams of saturated fat.
“The protein and the fiber [in the chicken and poppyseeds] provide satieness that helps you feel full,” says Blake. “It’s a lot of food without a lot of calories.”
4. Subway: 6-inch Veggie Delite sandwich
Go ahead and pile on the veggies. Spinach, tomatoes, onions, cucumbers, green peppers, pickles, olives and other fresh vegetables add minimal calories and a lot of flavor and make the vegetarian sandwich six inches extra filling.
Ask for multigrain bread; it’s lower in calories, fat and carbs than options like Italian herb or honey oat bread.
Even with all the toppings, including cheese, the sandwich is only 210 calories and has three grams of fat and 10 grams of fiber. Vicki Shanta Retelny RDN, nutritionist and author The Essential Guide to Healthy Healthy Foodshe calls it “a great source of fiber.”
5. Burger King: Impossible Jelly
Courtesy of Burger King
The next time you go through the drive-thru, order an Impossible Whopper. Calorie-wise, there is not much difference between the Impossible Whopper (630 calories) and the traditional Whopper (670 calories) but the plant-based protein patty is lower in total fat and saturated fat.
With 1,350 milligrams of sodium and 13.5 grams of sugar, the Impossible Whopper is far from a health food but it’s a good choice when cravings hit a burger.
6. Taco Bell: Move Taco Supreme
The best thing about the soft taco cream is the ability to customize the ingredients: Blake recommends skipping the ground beef in favor of grilled chicken to reduce the saturated fat, and add black beans for fiber and guacamole for healthy fat.
“You can also ask them to double the tomatoes and lettuce to make sure you’re getting enough vegetables,” she says. Onions and jalapeno peppers can also be added.
Even with the extras, one taco is only 285 calories and has 3.5 grams of saturated fat. Blake admits that 290 milligrams of sodium is high but “good for fast food.”
7. Chipotle: Burrito Bowl
Courtesy of Chipotle
The fast-casual chain has vegan and vegetarian bowls and bowls suitable for paleo and keto diets; in their high protein bowl, made with black beans, double chicken, cheese, rice, salsa and shredded cheese contains 82 grams of protein.
“The combination of plant-based protein, brown rice, black beans or pinto beans provides an incredible amount of fiber,” says Blake.
You can also ask for add-ons like roasted chile corn salsa, fresh tomato salsa and guacamole to increase your vegetable intake.
8. Chick-fil-A: Grilled chicken sandwich
Of all the sandwiches on the chicken chain’s menu, Blake gives top honors to the grilled chicken sandwich.
The sandwich, made with a multigrain brioche bun, grilled chicken, lettuce, tomato and honey roasted BBQ sauce, has 390 calories, 28 grams of protein and two grams of saturated fat. To cut down on the 44 grams of carbohydrates in the sandwich, Blake recommends taking advantage of the menu option to swap the bun for a lettuce wrap.
Compared to the other chicken sandwiches on the Chick-fil-A menu, which have more than 1,700 milligrams of sodium—that’s 73% of the recommended daily sodium intake—the grilled chicken sandwich has 770 milligrams of sodium.
More about nutrition:
