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Healthy fast food may sound like an oxymoron, but now it’s easier than ever to enjoy nutritious, quick-service foods. Many locations offer plant-based options, while others offer hearty bowls. healthy breakfastor protein-rich snacks. However, it can be difficult to distinguish between nutritious and non-nutritious food, especially since food from fast food restaurants is largely unhealthy.
We consulted nutrition experts and scoured menus from major chains to find the healthiest fast food everywhere, including wraps, salads, bowls, and more. What’s the biggest point about takeout? You have options!
Meet the experts: Karin Evans, Ph.D., RD, CHESregistered dietitian and nutrition consultant. Lauren Harris Pincus, MS, RDN; Founder of NutritionStarringYOU.com and author of All Easy Prediabetes Cookbook; Rachel Lustgarten, a clinical dietitian at Weill Cornell Medicine’s Comprehensive Weight Management Center, said: Lisa DeFazio, RDnutritionist; Laura Cipro, RDfounder of Laura Cipullo Whole Nutrition in New York City. and Elizabeth Adler, MS, RD, CDN.
Karin Evans, Ph.D., RD, CHESI remember when the only “healthy” recommendations at the drive-thru were sad-looking salads. “I feel like I have so many options now,” she says. And menu diversity is key to meeting everyone’s health needs, she added. It’s easy to immediately associate “health” with “.”low calorie“,” she said, but she brought up that “health” is a very subjective term. “What’s healthy for one person may not be healthy for another,” she says, adding that some people avoid certain allergens, such as soy or gluten, for example. However, some people need to be very careful about their sugar intake.
Here are some of the healthiest fast foods to look for the next time you’re hungry or craving something nutritious.
starbucks
Looking for lunch on the go? starbucks egg and cheddar protein box (their PB&J protein box (also a great option) is a delicious combination of sweet and savory ingredients packed with fiber and protein, with 22 grams of protein to keep you feeling full and satisfied. We love that it’s mostly made up of real, unprocessed foods and couldn’t be easier to slip into your bag or backpack.
Even better options: Spinach, feta cheese and egg white wrap, Egg bites with egg white and roasted red pepper, Rolled & Steel Cut Oatmeal
Chick-fil-A
“Packed with nutrients market salad We have a wide variety of vegetables and fruits, which is unusual for a fast food restaurant.” Lauren Harris Pincus, Mississippi, RDNFounder and Author of NutritionStarringYOU.com All Easy Prediabetes Cookbook. “Grilled sliced chicken breasts are served on a fresh bed of mixed greens and topped with crumbled blue cheese and a mix of red and green apples, strawberries and blueberries. Harvest nut granola and roasted almonds. It is also included.
Even better options: Berry parfait, grilled chicken sandwich, egg white grill, grilled nuggets, cool wrap
panera bread
of mediterranean chicken greens with grains Loaded with whole grains, chicken, mixed greens, cucumber, hummus, Greek dressing, feta cheese, and shawarma seasoning. “A meal packed with protein, fiber, and heart-healthy fats will keep you satisfied for a while and save you the hassle of getting all these great ingredients at home,” says Harris Pincus. “It’s a little high in sodium, so you can reduce it by omitting or reducing the cheese, or by ordering dressing on the side and using less.”
Another great option: mediterranean vegetable sandwich
taco bell
Did you know you can customize your order at Taco Bell and make healthier options even easier? Start with a veggie bowl and omit the additional cheese and sour cream. “These are two big areas: high fat and high calorie,” says Rachel Lustgarten, a clinical dietitian at Weill Cornell Medicine’s Comprehensive Weight Management Center.
Options to make the meal lighter include adding lettuce instead of rice. Loaded with vegetables, beans, guacamole, and pico de gallo, this vegetarian bowl will leave you satisfied.
pizza hut
The pizza chain may be known for its stuffed crust and gooey cheese sticks, but if you’re looking for a healthier option, check out Pizza Hut’s Veggie Lovers Pizza, which has a thin, crispy crust.
“Adding vegetables to pizza can increase the nutritional density of this all-time favorite,” says Evans. Good news: The Veggie Lover’s pizza includes mushrooms, onions, bell peppers, Roma tomatoes, and black olives. it is be Lots of agricultural products! and a medium sized pie Take in 170 calories Slice by slice.
wendy’s
Are you looking for comfort? Wendy’s serves up a hearty meal with classic chili over baked potatoes. small aspect Wendy’s chili con carne is only 253 calories, but plain baked potato has 232 calories and both are good sources of fiber that keep you feeling full.
Another great option: grilled chicken sandwich
Carl’s Jr.
There are several viable options for this chain. Charcoal grilled BBQ chicken sandwich. If you ask for the sauce on the side (you’ll probably add less of it than the chef would), you’ll have a delicious sandwich with about 210 calories and 3.5 grams of fat. Even so, you don’t want to rely on this option. Like most fast food meals, it’s high in salt and contains almost half a day’s worth of sodium.
dunkin
Simple and refreshing, Wake up wrap Can be made to order with or without your choice of protein and cheese. Turkey sausage options are low in calories, high in protein, and contain a moderate amount of sodium.
mcdonalds
McDonald’s classic burgerSeasoned with salt and pepper and topped with pickles, chopped onions, ketchup, and mustard, it’s actually not all that bad for you compared to other options on the menu. “If you must eat a burger, this will minimize the damage,” says registered dietitian Lisa DeFazio. If you want to eat protein but not carbs, consider ditching the buns.
Another great option: egg mcmuffin
burger king
Are you more of a BK person? burger king classic hamburger Nutritionally, it’s about the same as a McDonald’s hamburger. It has less than 300 calories, 13 grams of protein, and no trans fats. To reduce salt, fat and sugar, consider omitting the fries and opting for sparkling water instead of soda.
Another great option: egg and cheese croix sandwich
subway
Subway’s 6-inch turkey breast sandwich is one of the healthiest items on the menu, if you skip the cheese and seasonings and opt for nine-grain bread. DeFazio also suggests adding avocado for healthy fats and mustard or vinegar for added flavor.
Even better options: oven roasted chicken salad, veggie delito
chipotle pepper
Chipotle has a lot of healthy eating options. Laura Cipro, RDare their fans burrito bowl. “Eat chicken, black beans, brown rice, and two servings of vegetables,” she recommends. Add some calcium vitamin Dand fat sprinkled with cheddar cheese. But be careful with salsa. Salsa has more sodium than you might think, she warns. Also, be careful with sour cream. Just ask for one spoonful. The same goes for guacamole.
jack in the box
This whole grain chicken fajita pitaFilled with grilled chicken, shredded cheddar cheese, lettuce, grilled onions and tomatoes, the menu is a “warming, satisfying and balanced meal option,” he says. Elizabeth Adler, MS, RD, CDN. “It’s a powerful mix of protein, fat, and carbohydrates that helps keep you energized and satisfied.”
einstein brothers bagel
“Adding avocado to your sandwich increases its unsaturated fat content, which has a positive effect on your heart,” Evans says. garden avocado egg sandwich. “Adding spinach and tomatoes on a whole-grain bagel will also give you a nutritional boost.” Plus, eggs and clear-sized meals are sure to keep you full for a while.
Another great option: avocado veggie sandwich
panda express
of broccoli beef Panda Express options are very flavorful and very low in calories. “Broccoli provides dietary fiber and calciumall the nutrients that broccoli is famous for and beef provides iron You also need protein for staying power,” explains Cipro. This dish is very low in calories, so adding a side of mixed vegetables and incorporating it into your broccoli beef dish will result in a well-balanced and more satisfying meal. “If you’re looking for more carbohydrates, steamed brown rice is also available and can be added as a side,” she suggests.
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