Everyone has heard about the perils of fast food. While a daily diet of fast food will harm your health, there are some cheap, healthy options available in the mix.
Fast-food has earned a bad reputation for its high-fat, low-health options. It has become popular nonetheless for our world that’s continuously on the go. Read more on this from WedMD.
Luckily, eating fast-food no longer means risking your health. We will share some economical and health-friendly fast food options below.
McDonald’s
As one of the most famous fast-food chains in the world, you’ll be surprised to learn they have more than a couple of salad options available for someone concerned about their health.
- Southwest Salad with grilled chicken
- 320 calories
- 9 grams fat
- 970 mg sodium
- 30 grams carbohydrates
- 30 grams protein
- Asian Salad with grilled chicken
- 300 calories
- 10 grams fat
- 890 mg sodium
- 23 grams carbohydrates
- 32 grams protein
Burger King
Another top fast-food brand, Burger King offers protein without calories. Even their top-selling whopper can be adjusted to remove your guilt for an occasional drive-through trip.
- Grilled chicken sandwich with no mayonnaise
- 370 calories
- 7 grams fat
- 39 mg sodium
- 36 grams protein
- Whopper Jr. with no mayonnaise
- 240 calories
- 10 grams fat
- 27 grams carbohydrates
- 13 grams protein
KFC
While it’s famous for its fried options, nothing bathed in oil will help your long-term health. Shoot for their equally delicious grilled options which pack in all of the flavor and half the fat.
- Grilled Chicken Thigh
- 170 calories
- 10 grams fat
- 520 mg sodium
- 0 grams carbohydrates
- 19 grams protein
- Honey BBQ Sandwich
- 280 calories
- 3.5 grams fat
- 780 mg sodium
- 32 grams carbohydrates
Taco Bell
If you “quiero Taco Bell” you’ll be able to enjoy some veggies, unlike other fast food joints. We recommend the Crunchy Taco below to enjoy a lot of flavors while still taming its nutritional impact.
- Crunchy Taco Fresco Style
- 170 calories
- 8 grams fat
- 290 mg sodium
- 13 grams carbohydrates
Subway
Subs are a great alternative to the usual fast-food burger. Subway lets you create your own healthy version, or you can choose from their pre-selected menu, including the healthy option below.
- Veggie Delight Sandwich, no cheese
- 190 calories
- 0.5 grams fat
- 240 mg sodium
- 39 grams carbohydrates
- 9 grams protein
Chick-fil-A
As long as you don’t go on Sunday, you’ll be able to drool over Chick-fil-A’s chicken sandwiches without crying on the scale in the evening.
- Chargrilled Chicken Sandwich
- 270 calories
- 3.5 grams fat
- 940 mg sodium
- 33 grams carbohydrates
- 28 grams protein
Arby’s
Known for its hearty roast beef, Arby also surprises with a lighter turkey salad option. You’ll get a flavor punch with greens, turkey, cheese, and even bacon.
Be wary of your dressing of choice to make it a healthy and flavorful meal option.
- Roast Turkey Farmhouse Salad
- 240 calories
- 13 grams fat
- 870 mg sodium
- 8 grams carbohydrates
- 22 grams protein
Chipotle
Chipotle has really changed the meaning of fast food with its healthy assortment of options. You can create your own burrito bowl, swapping out ingredients and adding in extra veggies. Ask for less rice and more greens to lower the carb and calorie count, and get those pinto beans in for extra protein.
- Burrito bowl with fajita steak OR chicken and pinto beans
Sonic
This Sonic option has slightly higher calories paired with higher fiber to keep you feeling full on the go.
- Grilled Chicken Wrap
- 420 calories
- 14 grams fat
- 41 grams carbohydrates
- 30 grams protein
Panera
Panera is another breath of fresh air for fast food. They have some great options with a lot of healthy greens in between.
- 10 Vegetable Soup (1.5 cups)
- 100 calories
- 2 grams fat
- 1090 mg sodium
- 16 grams carbohydrates
- 5 grams protein
- Steak and Arugula on Sourdough
- 0470 calories
- 16 grams fat
- 880 mg sodium
- 33 grams protein
Wendy’s
Wendy’s “always fresh, never frozen” campaign may have won back some customers on their quest to well-being. They continue to include some colorful options for their health-conscious clients.
- Berry Burst Chicken Salad
- 460 calories
- 17 grams fat
- 980 mg sodium
- 40 grams carbohydrates
- 39 grams protein
- Grilled Chicken Wrap
- 260 calories
- 10 grams fat
- 640 mg sodium
- 34 grams carbohydrates
- 19 grams protein
What to Avoid
Oftentimes, the issue with fast food isn’t exactly the food. Things like sauces, your drink of choice, and the sides you add on all impact the final health score of fast food sources.
If you can order around these dangers, fast food options instantly become less threatening to your health.
Condiments
In some of your fast food orders, half of the fat could come just from condiments! Creamy spreads are the worst culprits.
If you can, replace these with less mustard/honey mustard, marinara, BBQ sauce, or low-calorie dressing, you’ll be cutting out calories and fat from the get-go.
High-Sugar Drinks
Those high-sugar drinks can end up having as much fat and calories as an ice-cream sundae! Consumption of sodas and sugary beverages can lead to weight gain, tooth decay, and even Type 2 diabetes.
High-Calorie Sides
If you pair your salad with large fries and macaroni and cheese, don’t be surprised if you supersede your caloric intake for the day. Sides are just as important as your main meal. Look for healthier options like a vegetable (French fries don’t count!), side salad, or fruit.
To read more on topics like this, check out the Health category
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