The nations obesity epidemic has focused attention on fast food restaurants. Order it skinless to make it even healthier. Go easy on the mayonnaise and condiments. Avoid taco salads. Drizzle on an olive-oil-based salad dressing to add some healthy monounsaturated fats into the mix, and you have a balanced and nutritious meal ready to go. This is the nutrient content for one Farmhouse Salad with Italian vinaigrette (2): This salad is low in calories, sodium and fat, but high in protein and fiber. Products made with white flour. Soda is a huge source of hidden calories. If you must have meat, stick to chicken. Sometimes fast-food cannot be good for you. This is where reading the nutrition facts before you order can make a huge difference. Many breakfast items are also obscenely high in sodium (even non-salty baked goods such as pastries and muffins). A half serving makes a perfect side dish when paired with a soup or sandwich, while a whole serving can be a filling meal on its own. Top this salad with your choice of vinaigrette dressing to keep it light yet delicious. Avoid salads with breaded chicken or other fried toppings. Mexican fast food restaurants can be a good option for finding healthy fast food. Ask about no-meat burger or sandwich options, such as the veggie burger at Burger King or the grilled cheese at In-N-Out Burger. Healthline Media does not provide medical advice, diagnosis, or treatment. Pass on the crispy chicken sandwich, which may be flavorful, but is fried and fatty. That doesn’t mean you have to avoid fast food entirely. This adds extra fiber, vitamins and minerals to your lunch. Try holding the cheese. With more than one-third of the population being overweight, obesity is in the race for being America’s number one cause of death, its sponsor being fast food. That’s a nutritional (and weight control) recipe for disaster. Look for Baja-style fish dishes. However, many fast food breakfasts deliver a full day’s worth of fat and enough saturated fat for three days. Stick to a single hamburger patty. It’s also a good idea to pass on anything with General Tso’s, Kung Pao, BBQ, or Sweet and Sour in the name. What kind of meat you order also matters. Go easy on the honey mustard, barbecue sauce, and other special sauces. However, you can minimize some of the damage by requesting that your burger or meat be cooked without added salt. Enjoy these egg bites on their own for a light breakfast, or pair them with another healthy breakfast food, like Greek yogurt or oatmeal, for a protein-packed meal. Add extra ketchup or mustard if you need a flavor kick. Chipotle. Better bets are side salads with light dressing, baked potato (easy on the toppings), fresh fruit cups, corn on the cob, or apple slices. It also contains a variety of fruits and vegetables, which provides vitamins, minerals and antioxidants. Or add a fruit bowl or a fruit and yogurt option to your meal. To make a healthier selection, look for items that include vegetables, lean sources of protein or whole grains. You’ll cut out a lot of calories, carbs, and unhealthy fat. Stick to zero-calorie beverages. This salad is low in calories, sodium and fat, but high in … In addition to egg whites, these bites contain Monterey Jack cheese, spinach and fire-roasted red peppers. Nutrition, Benefits, and Downsides. 1. Whether made of flour or corn, soft tortillas are lower in fat and calories than crispy, deep-fried shells. If you plan ahead, you can bring healthy sides and toppings like dried fruit, nuts and seeds, carrot sticks, apple or pear slices, and cottage cheese or yogurt. Apples are high in fiber, vitamin C, and numerous antioxidants. A 2015 study compared 57 young adults who either skipped breakfast or ate a high- or normal-protein breakfast. Say no to the breakfast burrito. If you haven’t, please consider helping us reach those who need it: Donate today from as little as $3. Opting for nuggets that are grilled rather than fried makes a huge difference in terms of nutrition. This salad is available in both full-size and half-size servings. Chicken breast is highest in calories, followed closely by the thigh. Carl’s Jr. allows you to substitute the bun for a lettuce wrap on any of their burgers or sandwiches, which can significantly reduce the refined carbs and calories in your meal. Pass on the French fries. Pay attention to the descriptions on the menu. Healthy Dining Finder – Nutritional analysis for hundreds of popular restaurants. Choose the taco salad and pick the bowl instead of the shell to cut down on calories and carbs. The combination of fat, sugar, and lots of sodium (salt) can make fast food tastier to some people. Be aware that a large slice of pizza is almost 40% bigger than a medium slice of pizza, with the corresponding calorie bump. The key is to look for items with both fiber and protein—which makes them more filling and satisfying—but not too much fat. The market bowls are a good option, in particular. Biscuits are usually higher in calories and fat than toast or English muffins. Taco Bell Fresco-Style Soft Tacos. You can add your choice of vinaigrette to enhance the flavor of this salad. Don’t assume that healthy-sounding dishes are always your best option. Also aim for options that are relatively low in saturated fats. Thinking about food in this way gives us a view of nutrition that goes beyond calories or grams, good foods or bad foods. Asian fast food may sound healthier than your typical burger or fast food sandwich. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. 21 Best Foods for a Healthy Gut. Subway. It also tends to be low in nutrients and almost totally lacking in fruit, vegetables, and fiber. Not... 3. … Millions rely on HelpGuide for guidance and support during difficult times. If you prefer breast meat, you can make it healthier by taking off the skin. Calorie Lab – Offers calorie and nutrition facts database, with information on the options at top chains across the U.S. F ast food outlets are abundant, and while fast food has a reputation for being unhealthy, an increasing amount of large chains add to their menus more nutritious healthy fast food. If you’re smart about what you order, you can minimize the diet-busting damage, but Asian fast food also tends to be very high in sodium. Opt for the smaller sized subs. There are some benefits of fast food if you make the right choices, though. Onions. Are Cashews Good for You? Be wise about sides. This nutritious dish contains quinoa, a seed that is packed with nutrients and antioxidants. What Samosa’s do to you? This is the nutrient content for one full-size serving of Power Mediterranean Chicken Salad with dressing (20): This nutritious salad bowl includes kale, beets, red cabbage, broccoli, tomatoes and butternut squash served on a bed of brown rice. Chipotle Mexican Grill is a restaurant chain that specializes in foods like tacos and burritos. 2. HelpGuide is an independently funded nonprofit organization. That is our mission at HelpGuide. This alteration in eating habits may easily result to obesity. This is the nutrient content for one order of Southwest Grilled Chicken Salad, topped with Italian dressing (12, 13): Boston Market is a fast-casual restaurant that prepares home-style meals and boasts a menu with quite a few healthy choices. Choose whole-grain buns or bread instead of white bread, French rolls, or cheese breads. Fast foods are high in sugar and calories which causes excessive weight gain. In order to enjoy what you want without blowing your diet, simply eat half and take the rest home for your next meal. Avocado is rich in monounsaturated fat, which has been shown to have a protective effect on the heart and reduce the risk of heart disease (23, 24). They come with your choice of protein and optional sides and sauces. The truth is that it’s extremely difficult to follow a healthy diet when you’re eating regularly at fast food restaurants. Stick to small portions of lo mein, chow mein, and chow fun, or avoid them altogether. While sandwich shop ads promote their health benefits, studies have found that many people eat more calories per meal at a sub shop than at McDonald’s. You can save even more calories by asking for the condiments on the side. If you have already contributed, thank you. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, or au gratin are usually high in calories, unhealthy fats, and sodium. Better to grab this wrap. When it comes to our health, fast food detriments it in so many ways. No because people may or may not die from the food . Thankfully, there are exceptions. Frozen entrees. Order thin crust instead of regular crust (and avoid deep-dish or pan pizza). This is the nutrient content for one Salmon and Avocado Power Pot (27): Ingredients in this Mediterranean salad include chopped romaine and iceberg lettuce, spring mix, chicken, quinoa, black olives, tomatoes, feta and sunflower seeds. Grilled teriyaki chicken packs in nearly three times as much protein as orange chicken, but with fewer calories and five times fewer carbs. Be careful when it comes to baked goods. Most of their offerings are mass-produced and low in nutrients. This is the nutrient content for a whole serving of Strawberry Poppyseed Salad with chicken (3): Superstar ingredients in this nutrient-packed meal include chargrilled chicken, maple miso sweet potatoes, avocado, pomegranates and a seed mix over spinach, brown rice, chickpeas and red quinoa. Generally speaking, fast-food chains serve junk food. Calorie Count – Explore a database of over 250,000 foods, including menu items at fast food chains. Even when you order wisely, it can be pretty tough to get enough fiber and other important vitamins and nutrients from a fast food menu. I love food. By selecting the burrito bowl instead of the burrito, you eliminate the calories and refined carbs from the flour tortilla. Some of the obvious appeal of eating fast food includes convenience and cost, but many fast-food chains are also altering their menus to appeal to a more health-conscious consumer. Here is the nutrient content for one 12-piece serving of Grilled Nuggets and one serving of the Superfood Side (8, 9): Though you might not associate McDonald’s with healthy food, they do have a few healthy options on the menu. In addition to its impressive antioxidant content, this salad is also high in protein and fiber, making it an excellent fast-food choice. Avocados. This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Take advantage of the healthy side dishes offered at many fast-food restaurants. This may be because people feel so virtuous eating “healthy” as the ads suggest, they reward themselves with chips, sodas, or extra condiments that can turn a healthy meal into an unhealthy one. Because beans are rich in fiber and protein, they have been associated with health benefits like better blood sugar control and weight loss (29, 30). When you’re hungry and on the run, fast food can really hit the spot. Fast food menus are tricky when you’re watching your weight or your health. | … If you find its smell unpleasant, you can always soak sliced onions into tap water before adding it to your foods. Check out the kid’s menu. Fast food has a reputation for being unhealthy and high in calories, salt and fat.