Healthy Fast Food: Find the Healthiest Fast Food Options at Every Restaurant

Looking for healthier fast food options for breakfast, lunch, or dinner? Here’s how to make more nutritious choices at your favorite fast food restaurant.

Can Fast Food Be Healthy?

Maintaining a healthy diet while eating at fast food restaurants is a challenge. Fast food is often loaded with excess calories, sodium, and unhealthy fats, sometimes enough to make up your entire daily intake in one meal. It also tends to lack essential nutrients like vitamins, minerals, fiber, and fruits or vegetables.

However, that doesn’t mean you have to avoid fast food entirely. While it’s convenient and affordable, moderation is key. Choosing healthier options and eating fast food less frequently can allow you to indulge without compromising your health.

How to Make Healthier Fast Food Choices

To make better choices, aim for meals that contain fewer calories and more nutrients. Here are a few simple tips:

• Portion Control: Limit your meal to 450–850 calories, roughly one-third of your daily intake.
• Go for Nutrient-Dense Meals: Choose foods rich in protein and fiber, such as whole grains and lean meats. Avoid trans fats and opt for low-saturated fat options.
• Bring Your Own Healthy Add-Ons: If you need a nutrient boost, bring along healthy sides like nuts, seeds, or fresh fruit.
• Watch Your Sodium Intake: Fast food is often high in sodium, which can contribute to heart disease over time. The American Heart Association recommends a daily intake of no more than 2,300 mg a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. Be mindful of sodium levels and consider asking for your food to be prepared without added salt.
• Using Nutritional Guides: Many fast food chains provide nutritional information on their websites or at the restaurant. This can help you make informed choices when selecting your meal.

Tips for Healthier Fast Food Orders

Making healthier choices can be easier with a little preparation:

• Watch Portion Sizes: Avoid supersized meals and go for smaller portions or even items from the children’s menu.
• Choose Grilled or Roasted Meats: Skip fried items and opt for grilled chicken, or turkey.
• Special Orders Are Okay: Don’t hesitate to make modifications like asking for sauce on the side or choosing whole-grain bread.

Reducing Calories and Fat

• Condiments and Dressings: Choose low-calorie options like mustard or ketchup and ask for dressings on the side.
• Drink Wisely: Skip sugary sodas and opt for water, unsweetened tea, or diet soda.
• Mind the Sides: Avoid calorie-heavy sides like fries and choose healthier options like side salads, fresh fruit, or baked potatoes.

Smart Salad Choices

• Dressing: Opt for low-fat or fat-free dressings and use them sparingly.
• Toppings: Skip calorie-dense ingredients like bacon bits, cheese, and croutons.
• Fried Toppings: Choose grilled chicken or vegetables over fried options to keep your salad healthy.

Healthy Fast Food Choices at Burger Restaurants

It’s easy for a typical fast food meal of a burger, fries, and a drink to add up to an entire day’s worth of calories. Eating this way regularly can negatively affect your overall health and weight management. For example, just one burger at many fast food joints can pack between 1,000 and 2,000 calories, especially if it’s loaded with extra patties, bacon, and cheese.

To keep your calorie and fat intake at a more appropriate level, pay close attention to portion sizes, and avoid high-fat toppings and sides. Remember, everything you add to your meal—from fries to soda or a milkshake—adds up quickly.

Tips for Healthier Fast Food Meals at Burger Restaurants

• Stick to a Single Patty: A single burger patty is a much healthier choice than a double or triple burger. Double or triple patties can add an extra 800 calories and 40 grams of fat, much of which is saturated fat.
• Go Light on the Mayonnaise: By holding or reducing the amount of mayonnaise, you can eliminate up to 100 calories. Try adding extra ketchup or mustard for flavor without the extra calories.
• Watch the Special Sauces: Many special sauces can add unnecessary calories. If you want to keep the sauce, ask for it on the side so you can control how much you use.
• Skip the Bacon, Cheese, and Onion Rings: These calorie-laden toppings can quickly turn a healthier burger into a high-calorie meal. Instead, try adding extra pickles or avocado for a heart-healthy boost.
• Consider Plant-Based Options: Some fast food chains offer veggie or plant-based burgers and sandwiches. For example, Burger King offers a veggie burger, while In-N-Out Burger has a grilled cheese sandwich option.
• Go Small with the Fries: Large fries can pack up to 510 calories at McDonald’s. Opt for a smaller size or skip them entirely to save hundreds of calories.
• Check the Kids’ Menu: Junior and child-sized burgers often contain fewer calories—usually between 250 and 300—making them a great option to control your portion size.

Healthier Fast Food Burger Options

Healthy Fast Food Picks at Chicken Restaurants

Chicken may sound like a healthier choice compared to beef, but fast food chicken is not always lower in fat. Many chicken menu items at fast food chains are higher in fat and sodium than a beef burger. That being said, there are still plenty of healthier options if you know what to look for.

Choosing Healthier Fast Food at Chicken Restaurants

• Choose Grilled or Baked Chicken: Grilled, baked, or broiled chicken is a healthier choice than fried or breaded chicken. Be cautious with chicken nuggets, as they can have as much fat and sodium as a burger—sometimes even more.
• Limit Special Sauces: Many sauces like honey mustard and barbecue can add an extra 60 calories per packet. Use sparingly or skip them altogether.
• Consider Your Sides: Standard side dishes like coleslaw, biscuits, and mashed potatoes tend to be high in calories. Opt for healthier side options when available.
• Skip the Crispy Chicken Sandwich: Fried chicken sandwiches are often very high in calories and fat. Instead, opt for a grilled chicken sandwich. You can make it even healthier by removing the skin.

Healthier Fast Food Chicken Picks

Healthy Fast Food Meals at Mexican Restaurants

Mexican fast food can be a great option for healthier choices, but it’s important to watch out for high-calorie items like burritos, nachos, and cheese-heavy dishes. Portion control is also key—many Mexican fast food items come in large servings. To avoid overeating, try eating half of your meal and saving the rest for later.

Chains like Taco Bell and Baja Fresh offer healthy menu options that are lower in fat and calories. Other chains like Chipotle and Taco Del Mar provide whole-wheat tortillas and fresh vegetables for a healthier meal.

Healthy Choices at Mexican Fast Food Restaurants

• Limit Rice and Beans: Rice and beans can add a lot of calories to your meal, especially in burritos. Try to limit their portion size.
• Skip the Sour Cream: Sour cream can add 100 to 200 calories. Instead, go for avocado or guacamole for a healthier fat option.
• Avoid Chips: Chips can add hundreds of calories and extra sodium. Consider skipping them, or limit your portion size.
• Go for Baja-Style Fish Dishes: Fish is a lean protein that’s rich in healthy fats, just make sure it’s grilled rather than fried.
• Opt for Soft Tortillas: Soft tortillas (flour or corn) tend to be lower in calories and fat than crispy, deep-fried shells. Soft corn tortillas are typically the healthiest choice.
• Skip the Cheese: You might be surprised at how little you miss the cheese in your burrito or taco. Skipping it can save over 100 calories.
• Load Up on Fajita Veggies: Adding fajita veggies to your burrito or bowl will give you extra flavor and heart-healthy nutrients without adding many calories.

Healthier Mexican Fast Food Meals

Healthy Fast Food Meals at Sandwich Chains

When people think of “healthy” fast food, Subway often comes to mind because of its sub sandwiches. While it’s true that you can find healthier choices at top sandwich chains, their menus can have pitfalls. One study found that many people consume more calories per meal at sub shops than at McDonald’s. This could be because people feel virtuous eating “healthy,” as promoted in ads, and reward themselves with chips, sodas, or extra condiments, turning a healthy meal into an unhealthy one.

Healthier Fast Food Options at Deli and Sandwich Restaurants

• Opt for Smaller Subs: Ordering a 6-inch sub instead of a foot-long can save you between 500 and 700 calories.
• Choose Whole-Grain Bread: Whole-grain bread is a healthier choice compared to white bread, French rolls, or cheese breads.
• Limit Mayonnaise and Condiments: Asking for condiments on the side can help you control the amount you use, saving extra calories.
• Use Mustard, Vinegar, or Low-Fat Dressing: These options are healthier alternatives to mayonnaise and special sauces.
• Go Light on the Cheese: You can skip the cheese or use lower-fat varieties to reduce calories.
• Save Half for Later: Eating half the sandwich at lunch and saving the rest for later can help control portion size.
• Load Up on Veggies: Add plenty of tomato, lettuce, pickles, onions, peppers, and olives for extra flavor and nutrients.
• Swap Chips for Healthier Sides: Choose an apple, small side salad, or yogurt instead of chips for a more nutrient-dense meal.

Healthier Fast Food Sandwich Meals

Healthy Fast Food Picks at Pizza Restaurants

Pizza is not typically considered health food, and for good reason. It’s often high in calories and loaded with fatty meats and cheese, offering little nutritional value. Two slices can easily add up to 600 calories, and that’s before considering the sodium and saturated fat. But if you’re craving pizza, there are ways to indulge without completely ruining your healthy diet.

It’s crucial to control portion sizes. For example, a large slice of pizza is nearly 40% larger than a medium slice, with a corresponding calorie increase. Personal pan pizzas often exceed 800 calories, so it’s better to eat half and save the rest for later if you’re not feeling too full.

Choosing Healthier Fast Food at Pizza Restaurants

• Order Thin Crust: Thin crust is the healthiest option and more authentic. Avoid deep-dish or pan pizza.
• Request Light Cheese: You don’t need much cheese to enjoy pizza. Substitute ricotta cheese for mozzarella to save calories.
• Load Up on Veggies: Add healthy veggie toppings like tomato, peppers, mushrooms, spinach, garlic, onions, and broccoli.
• Limit High-Fat Meats: Avoid pepperoni, bacon, sausage, and fatty meats. Opt for chicken if you want meat.
• Avoid Pasta: Pasta is usually less healthy than pizza, as it’s made from refined-carb noodles and meat-heavy sauces.
• Skip the Sides: Say no to garlic knots, mozzarella sticks, and cheesy bread. These sides add excess calories, carbs, and unhealthy fats.

Healthier Pizza and Italian Fast Food Meals

Healthy Fast Food Choices at Chinese and Asian Restaurants

Asian fast food can often seem healthier due to the abundance of vegetables. However, if you’re not careful, it can end up being just as high in calories and fat as other fast food options. The key is to make mindful choices, as Asian fast food is often very high in sodium. It’s best enjoyed occasionally rather than as a regular habit.

Healthier Fast Food Options at Asian Restaurants

• Go Easy on Rice: Rice is high in carbs and calories. Skip fried rice, which is loaded with fat, calories, and sodium. Opt for steamed white rice, or better yet, brown rice for added fiber.
• Limit Noodles: Fried noodles, like lo mein and chow mein, are high in calories, carbs, sodium, and unhealthy fats. If you do choose noodles, select a smaller portion.
• Avoid Pork Dishes: Pork tends to be higher in fat than other meats, so it’s a good idea to skip these dishes.
• Limit Sauce-heavy Dishes: Dishes like orange chicken, Beijing beef, General Tso’s chicken, and sweet and sour are high in calories and added sugar. Choose stir-fried, steamed, or broiled options instead.
• Skip Fatty Sides: Avoid deep-fried items such as egg rolls, wontons, and tempura. Instead, opt for healthier starters like soup.
• Use Chopsticks: Eating with chopsticks can slow you down, helping you eat more mindfully and avoid overeating.

Healthier Asian Fast Food Meals

Quick and Healthy Fast Food Breakfasts

Breakfast is the most important meal of the day, but it’s often the meal we have the least time for. While fast food breakfasts are convenient, they can also be dangerously high in calories, fat, and sodium. Many breakfast items exceed a full day’s worth of fat, and some can top 1,000 calories. However, you can still make healthier choices if you focus on items that are high in fiber and protein but low in fat.

Tips for a Healthier Fast Food Breakfast

• Avoid Sausage, Bacon, and Steak: These meats are high in saturated fat. Instead, choose leaner options like turkey, Canadian bacon, or ham.
• Be Cautious with Baked Goods: Most breakfast pastries, muffins, and loafs are high in sugar and sodium.
• Focus on Fiber: Choose high-fiber items like bran muffins, oatmeal, or granola, but be mindful of added sugar.
• Go Easy on Cheese and Breakfast Sauces: Ask for sauces on the side to control the amount you use.
• Skip the Breakfast Burrito or Opt for a Smaller Portion: Breakfast burritos are often loaded with carbs, calories, and fat.
• Choose Toast or English Muffins: These are usually lower in calories and fat than biscuits.

Healthier Breakfast Fast Food

Conclusion

While fast food is typically seen as unhealthy, there are definitely ways to make healthier choices. By making a few mindful choices, you can enjoy fast food without compromising your health. Whether you’re craving a burger, pizza, or a quick sandwich, there are plenty of healthier alternatives available at most fast food chains. The key is to focus on portion control, choose leaner proteins, load up on veggies, and watch out for high-calorie condiments. With these simple tips, you can indulge in your favorite fast food while still maintaining a balanced diet. Remember, healthy eating is all about making better choices, even when you’re on the go!.

Author

Dr. Adeela Mohyuddin

Consultant Radiologist, MCPS, FRCR, MMED

Dr. Adeela Mohyuddin is a highly skilled radiologist with extensive expertise in breast and musculoskeletal radiology. She is adept in advanced imaging techniques, including MRI, CT scans, breast imaging, X-rays, fluoroscopy, and ultrasounds. A Fellow of the Royal College of Radiologists (UK), she currently serves in the UK's National Health Service (NHS), providing exceptional diagnostic services.