Do you love the convenience of a drive-thru, but hate the high calories that come with it? The healthiest fast food options typically prioritize fresh, whole ingredients and lean protein sources, and are more balanced. We offer a fast dining approach. These options often include salads, grilled chicken, and vegetable-based side dishes, which provide essential nutrients while reducing excess calories and saturated fat. Choosing meals with fewer processed ingredients and added sugars can promote a healthier fast food experience.
However, despite efforts to provide healthy alternatives;, study Researchers at Boston University have found that American fast food menus are less healthy than they were 30 years ago. Researchers analyzed entrees, sides, and desserts in 1986, 1991, and 2016 and found significant increases in total calories and sodium. However, since the 1980s, portion sizes have also increased, so this is not far-fetched.
One meal of an entrée and side (think hamburger and fries) at a fast food chain provides an average of 767 calories. This is 40 percent of his 2,000 calorie per day diet. And when you add soda, that percentage increases by between 45 and 50 of your daily recommended calorie intake. But why would you choose this high-calorie option over buying hummus with baby carrots in the deli section of your supermarket?
fast food diet hacks
In addition to ordering the options on the list, you can modify any item to make it more diet-friendly. The hacks below are perfect for anyone looking to become healthier at the drive-thru.
Hack #1: Use the grill (and skip the frying)
- Replace fries with grills. Grilled chicken, fish, and vegetable patties are lean protein heroes. Skip the greasy, deep-fried, greasy options in favor of smoky, healthier options.
- Vegetable power: Don't underestimate the protein punch of a veggie burger. Made from beans, lentils, or grain blends, they are often lower in calories and fat than their meat-containing counterparts.
Hack #2: Pile on vegetables.
- Vegetable festival: Transform salads, bowls, and wraps into nutritional powerhouses. Load up on a variety of vegetables, including leafy greens, tomatoes, cucumbers, peppers, and onions.
- Guac, please do that: Avocados are nature's buttery bounty and are packed with healthy fats and fiber. Add guacamole to your order for an extra layer of deliciousness and nutrition.
Hack #3: Ditch the creamy sauce.
- Brighten: Creamy sauces are often calorie and fat bombs. Instead, choose a light vinaigrette, mustard, or hot sauce. You can enjoy the taste without feeling guilty.
- DIY dip: Bring low-fat yogurt or hummus to add a healthy, flavorful dip to your vegetables or pita bread.
Hack #4: Pay attention to the sides
- Skip the fries. French fries are the ultimate fast food, but they're loaded with unhealthy fats and carbohydrates. Enjoy a satisfying and nutritious alternative by substituting side salads, fruit cups, baked sweet potatoes, and more.
- Very wise: For a light and hearty appetizer, choose a dashi-based soup. Avoid creamy soups, which are usually rich in calories and fat.
Hack #5: Portion control is key
- For half-Japanese people: Try sharing a meal with a friend or family member, or order half a meal. Fast food platters are often oversized, making it easy to overeat.
- Pack it in the box: Take half of your meal home and enjoy it later. This will prevent you from overeating and keep you on track with your diet goals.
Bonus tip: Don't forget H2O! Skip sugary sodas and opt for water or unsweetened tea for a refreshing, calorie-free drink.
Now that you're ready to deal with the drive-thru temptation, move on to the list below. MAll of us are looking for the healthiest fast food options. So when you're on the go or don't have time, he shares five healthful menu items that were most recommended by 12 nutritionists and healthy eating experts.
List: The Healthiest Fast Food Menu Items According to the Pros
1. Taco Bell: Fresco Crunch Taco
according to today,”[Fresco-style] Eliminate cheese and sour cream and substitute tomatoes. ”
That's why we get to the top taste of home: “At 150 calories, 8 grams of fat, and 370 milligrams of sodium, this is one of the healthiest fast food items available. Most tacos fall in the 170-300 calorie range, but are low in sodium. Watch content and limit extra sauce. For even more flavor, choose fresh salsa instead of sour cream and cheese.”
and women's health Nutritionist Rosanne Rust, RDN, author writes: DASH diet for dummies, I ordered the Beef Fresco Crunch Taco at Taco Bell. “You might be surprised, but crunchy tacos have fewer calories and sodium than soft tacos,” Rust says.
2. Panda Express Bowl or Plate
Panda Express may not be the first fast food option that comes to mind, but it's a strong option for healthier options.
CNBC “Black Pepper Angus Steak, Super Greens, Half Order of Brown Rice, Served with Chili Sauce. Angus Steak is a good source of protein. Steamed broccoli, kale, and cabbage are also nutritious and satisfying without packing on calories. The entire meal adds up to just 465 calories. If you're a “volume eater,” or someone who needs to consume a lot of food to feel full, double your veggie intake. We recommend that you do so. ”
and real simple What to keep in mind when ordering: “Menus vary by restaurant, but steamed vegetables and items that are not fried or sauced (such as black pepper chicken or teriyaki chicken) are generally good options.'' How to choose healthy foods Bruno orders a bowl that includes sides (you can combine the dishes half and half) and a main dish. If you're hungry, have a plate. ”
daily meals “If you're going out for dinner, you can always opt out of the orange chicken and go for a healthier option: black pepper Angus steak, super greens, and brown rice. These side dishes have been my favorite as a side dish for years. This may come as a surprise, especially for those who have been ordering fried noodles.Panda Express really ups the health quotient through items like the aforementioned super greens, usually stir-fried kale, cabbage, and steamed broccoli.”
3. Wendy's Sour Cream and Chive Baked Potato
Baked potatoes are definitely a healthier option than fried fries, and Wendy's makes this option a reality. “Wendy's Baked Potatoes with Sour Cream and Chives can be satisfying and healthy, as long as you add just a little sour cream'' and “Wendy's Baked Potatoes with Sour Cream and Chives'' says Lauren Manaker, MSc, RD, author of . First time mom's pregnancy cookbook and Increase male fertility. “Baked potatoes are a natural source of vitamin C, fiber, and potassium, and chives add authentic flavor with very few calories.” Eat this, not that!
and food network “Wendy's is the place to go if you're stopping by for a snack or a quick meal.” baked potato is always a good option. Sour cream and chives are a classic combination and comfort food on the road. ”
4. McDonald's Fruit and Maple Oatmeal
For breakfast, you can eat more than McDonald's sausage biscuits. SF gate I recommend the fruit and maple oatmeal. “Whole grain breakfast oatmeal is a healthy option to start your day. This oatmeal from McDonald's includes diced apples, dried cranberries, and raisins, and is served with or without brown sugar. Masu.”
parade I consulted a nutritionist and she also chose oatmeal. “320 calories provides 4 grams of fiber and 6 grams of protein, and if you cut back on sugar you'll save 30 calories. It's an incredibly delicious and nutritious early harvest,” she says. Sylvia Klinger, DBA, MS, RDregistered dietitian and owner of Hispanic Food Communications.
5. Subway “No Bready Bowl”
Finally, the last spot on the list goes to Subway. This chain promotes itself as a fresh and healthy fast food option, so it's no wonder it made the list. But this is the closest option to the “salad” recommended by experts.
“Originally launched in January 2021 as the 'Protein Bowl' and renamed in late 2021, this is essentially a sub sandwich served inside a bowl instead of bread. . This is a great fast food healthy lunch or dinner option for people on the go. “There are so many combinations for low-carb no-bread bowls. I usually choose rotisserie chicken, add an optional avocado for extra flavor and healthy fats, and add a pile of veggies. Customize it.” The Wellness.
health line It is also recommended to eat it without bread. “You can also skip the bread altogether and have a salad with chicken breast and plenty of fresh vegetables.”
There are definitely healthier options. And so many fast food restaurants are happy to customize your order. Leave a comment and let us know what healthy foods you recommend while on the go.
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