8 healthy fast food options for eating on the go

8 healthy fast food options for eating on the go

The Healthier Side of Fast Food: 8 Options to Choose From

Fast food has long been associated with convenient, tasty meals that are quick to grab on the go. However, it’s no secret that these meals can often be a nutrition nightmare. With high calorie counts, excessive sodium, sugar, and saturated fat, indulging in fast food regularly can have detrimental effects on our health. Too much of these ingredients is linked to heart disease, obesity, and even cognitive decline.

But fear not! While it’s important to be mindful of our food choices, enjoying fast food occasionally can still be part of a healthy diet. Registered dietitian nutritionist Vandana Sheth emphasizes that “all foods, including indulgent foods, can fit into an overall healthy diet.” The key is to pay attention to factors such as portion size, protein, fiber, fat, sodium, and added sugars.

So, the next time you find yourself on the road, pressed for time, or too tired to cook, consider these eight healthier options from popular fast-food chains:

1. Dunkin: Wake-Up Wrap

• Calories: 180
• Sodium: Varies based on customization
• Fat: Varies based on customization
• Carbohydrates: Varies based on customization
• Protein: 7g

The Wake-Up Wrap from Dunkin is a versatile option that can be enjoyed at any time of the day. This low-carb, low-calorie sandwich contains 7 grams of protein. To make it even healthier, opt for the veggie version without bacon or turkey sausage to reduce fat and sodium content. It’s worth noting that at just 180 calories, this wrap may not be the most filling option. To curb hunger, consider pairing it with some fruit or a side salad.

2. Starbucks: Tomato and Mozzarella on Focaccia

• Calories: 360
• Sodium: Varies based on customization
• Fat: Varies based on customization
• Carbohydrates: Varies based on customization
• Protein: Varies based on customization

Starbucks offers a vegetarian sandwich packed with flavors and nutrients. Made with mozzarella cheese, roasted tomatoes, basil pesto, and spinach, this sandwich provides a decent amount of protein with only 2 grams of sugar and 360 calories. To increase the meal’s fiber content, pair it with an apple or other fiber-rich fruits.

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3. Panera Bread: Strawberry Poppyseed Salad with Chicken

• Calories: 350
• Sodium: Varies based on customization
• Fat: 1.5g
• Carbohydrates: Varies based on customization
• Protein: 23g

If you’re looking for a filling and nutritious option, Panera Bread’s Strawberry Poppyseed Salad with Chicken fits the bill. This refreshing salad features a mix of healthy veggies like romaine lettuce, mandarin oranges, strawberries, blueberries, and pineapple. Topped with grilled chicken, this entrée-sized salad contains just 350 calories, 23 grams of protein, 8 grams of fiber, and only 1.5 grams of saturated fat. The protein and fiber in the chicken and poppy seeds help keep you full without the unnecessary calories.

4. Subway: 6-inch Veggie Delite Sandwich

• Calories: 210
• Sodium: Varies based on customization
• Fat: 3g
• Carbohydrates: Varies based on customization
• Protein: Varies based on customization

For a customizable option that allows you to load up on veggies, Subway’s 6-inch Veggie Delite Sandwich is a winner. Packed with a variety of fresh vegetables like spinach, tomatoes, onions, cucumbers, green peppers, pickles, and olives, this sandwich adds minimal calories but lots of flavor. Choose multigrain bread, which has fewer calories, fat, and carbs compared to other options. Even with all the toppings, including cheese, this sandwich remains a low-calorie choice at just 210 calories, while providing 10 grams of fiber. It’s an excellent source of fiber as touted by nutritionist and author Vicki Shanta Retelny.

5. Burger King: Impossible Whopper

• Calories: 630
• Sodium: 1,350mg
• Fat: Varies based on customization
• Carbohydrates: Varies based on customization
• Protein: Varies based on customization

When a burger craving hits, ordering an Impossible Whopper from Burger King can be a wiser choice compared to the traditional Whopper. While the calorie count is similar, the plant-based protein patty in the Impossible Whopper is lower in overall fat and saturated fat. Although it’s not a health food by any means, it’s a better alternative for those seeking a meat-free option without sacrificing taste.

6. Taco Bell: Soft Taco Supreme

• Calories: 285
• Sodium: 290mg
• Fat: 3.5g
• Carbohydrates: Varies based on customization
• Protein: Varies based on customization

One of the perks of Taco Bell’s Soft Taco Supreme is the ability to customize your ingredients. Opt for grilled chicken instead of ground beef to reduce saturated fat, and add black beans for fiber and guacamole for healthy fats. You can also ask for extra tomatoes, lettuce, onions, jalapeno peppers, and any other vegetables you prefer. Even with the extras, a single taco remains relatively low in calories at 285, with 3.5 grams of saturated fat. The sodium content may still be higher than desired, but for fast food, it’s considered on the lower end.

7. Chipotle: Lifestyle Bowl

• Calories: Varies based on customization
• Sodium: Varies based on customization
• Fat: Varies based on customization
• Carbohydrates: Varies based on customization
• Protein: Varies based on customization

For those looking for customizable options to fit specific dietary needs, Chipotle offers a range of bowls suitable for vegan, vegetarian, paleo, and keto diets. The high protein bowl, which includes black beans, double chicken, cheese, rice, salsa, and shredded cheese, provides a whopping 82 grams of protein. The combination of plant-based protein, brown rice, and beans also offers an incredible amount of fiber. To maximize your veggie intake, consider adding extras like roasted chili-corn salsa, fresh tomato salsa, and guacamole.

8. Chick-fil-A: Grilled Chicken Sandwich

• Calories: 390
• Sodium: 770mg
• Fat: 2g
• Carbohydrates: 44g
• Protein: 28g

Among the chicken chain’s menu options, the Grilled Chicken Sandwich is hailed as the healthiest choice by expert Joan Salge Blake EdD. Made with a multigrain brioche bun, grilled chicken, lettuce, tomato, and honey roasted BBQ sauce, this sandwich provides 28 grams of protein with only 2 grams of saturated fat. For those watching their carb intake, Chick-fil-A offers the option to swap the bun for a lettuce wrap. Compared to other chicken sandwiches on the menu with excessive sodium content, the grilled chicken sandwich contains a more reasonable 770 milligrams of sodium.

Choosing healthier options at fast-food chains doesn’t have to be a challenge. By being mindful of ingredients and making smart choices, you can still indulge in quick, tasty meals without compromising your health. So, the next time you’re on the road or pressed for time, consider these alternatives and enjoy a guilt-free fast-food experience.