Need to eat on the go? Join the club. in the United States, 50% The proportion of consumers who eat fast food at least twice a week is on the rise due to rising food prices.
However, fast food meals nutrition nightmare, contains an average of 1,193 calories, 2,110 milligrams of sodium, 68 grams of sugar, and 14 grams of saturated fat.It’s almost recommended every day Exceeds your adult sodium limit and daily saturated fat limit in just one meal. Excessive intake of saturated fat, sugar and sodium is associated with heart disease. Also, eating too many ultra-processed foods like hamburgers and French fries can lead to cognitive decline.
“One meal does not dictate overall health. All foods, including luxury foods, fit into an overall healthy diet,” he says. Vandana ShethRDN, CDCES, FAND, registered dietician, author My Indian Table: Quick and delicious vegetarian recipes. “When making healthy choices, pay attention to portions, protein, fiber, fat, sodium and added sugars.”
The next time you’re on the go, pressed for time, or just too tired to cook, pick one of these 8 healthy options.
1. Dunkin’: Wake Up Wrap
Provided by Dunkin
While you might think of it as a “breakfast sandwich,” Sheth believes: wake up wrap Low in carbs and calories, and packed with 7 grams of protein, it’s perfect for any time of the day. You can lower the fat and sodium content by ordering the veggie version (no bacon or turkey sausage).
Sheth warns that while the wrap may help curb your afternoon hunger, it’s only 180 calories, so it won’t fill you up much.
“You might still be hungry, so why not enjoy this sandwich with fruit or a side salad,” she added.
2. Starbucks: Tomato and Mozzarella Focaccia
of vegetarian sandwich Made with mozzarella cheese, roasted tomatoes, basil pesto, and spinach, this bread is a good source of protein with just 2 grams of sugar and 360 calories.
A combination of vegetables, carbohydrates, and protein can help you feel fuller, but according to Joan Sarge-Blake EdD, RDN, program director and professor of clinical nutrition at Boston University, eat apples to increase the fiber content of your diet. Consider adding
3. Panera Bread: Strawberry Poppyseed Salad and Chicken
Courtesy of Panera Bread
of fresh salad It’s loaded with healthy vegetables like romaine, tangerines, strawberries, blueberries, and pineapple, and topped with grilled chicken.
This entree-sized salad is hearty enough for lunch or dinner, containing 23 grams of protein, 8 grams of fiber, 1.5 grams of saturated fat and just 350 calories.
“Protein and dietary fiber [in the chicken and poppyseeds] It provides a feeling of satiety that helps you feel full,” says Blake. “It’s a lot of food without a lot of calories.”
Four. Subway: 6-inch Veggie Delight Sandwich
Now, stack up your vegetables. Spinach, tomatoes, onions, cucumbers, peppers, pickles, olives and other fresh vegetables add minimal calories and rich flavor to 6 inch vegetarian sandwich additional stuffing.
Request multigrain bread. It has fewer calories, fat and carbohydrates than Italian herb and honey oat breads.
Even with all the cheese and other toppings, the sandwich has just 210 calories, 3 grams of fat and 10 grams of fiber. Vicky Shanta Leterny RDNis a nutritionist and author. Basic Guide to Healthy Healing Foodscalling it “an excellent source of fibre.”
Five. Burger King: Impossible Whopper
Provided by Burger King
Next time you use the drive-thru, Impossible Whopper. In terms of calories, there’s not much difference between the Impossible Whopper (630 calories) and the Traditional Whopper (670 calories), but the plant-based protein patties are lower in overall fat and saturated fat.
With 1,350 milligrams of sodium and 13.5 grams of sugar, the Impossible Whopper is far from a healthy food, but it’s a good option when you’re craving a burger.
6. Taco Bell: Soft Taco Supreme
The best part is soft taco supremeBlake suggests using grilled chicken without ground beef for less saturated fat, adding black beans for fiber and guacamole for healthy fats.
“You can ask them to double the amount of tomatoes and lettuce so that you get enough vegetables,” she added. You can also add onions, jalapeños, etc.
Even with extras, one taco has just 285 calories and 3.5 grams of saturated fat. Blake concedes that 290 milligrams of sodium is a lot, but “good for fast food.”
7. Chipotle: Lifestyle Bowl
Offered by Chipotle
For fast casual chains, vegan and vegetarian bowls Bowls suitable for paleo and keto diets. Made with black beans, double chicken, cheese, rice, salsa, and shredded cheese, this high-protein bowl has a whopping 82 grams of protein.
“Combining plant-based protein with brown rice, black beans, or pinto beans gives you an incredible amount of fiber,” Blake adds.
You can also request additional menu items such as roasted chili 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 grilled chicken sandwich highest honor.
Made with multigrain brioche buns, grilled chicken, lettuce, tomato, and honey-roasted BBQ sauce, this sandwich has 390 calories, 28 grams of protein, and 2 grams of saturated fat. To reduce the 44 grams of carbs in your sandwich, Blake advises using the menu option to replace the bun with a lettuce wrap.
Compared to other chicken sandwiches on the Chick-fil-A menu, it has over 1,700 milligrams of sodium, which is a whopping 73% of the recommended amount. daily sodium intake— A grilled chicken sandwich has 770 milligrams of sodium.
