The definition of “fast food” has shifted over time. What used to mean cheap burgers and fries has evolved as chains enter the “fast casual” space or expand their menus with healthier options. In addition, plant-based options are expanding, making ordering a salad or wrap easier in a matter of minutes.
But now and then, you just want a burger and fries. Here are some expert tips and swaps to make if you want to eat fast food in more healthy moderation.
What is the healthiest fast food?
The healthiest fast food is a mindset, not a location. So rather than sifting through different fast-food restaurants in your city, concentrate on your decision when you stand before the cashier.
If you’re looking for a restaurant, the healthiest fast food options offer a hybrid of traditional fast food with a drive-thru and a restaurant where you can sit.
Restaurants with customizable menus also have healthier options, as you have more control over the protein, vegetables, and sauces than at other fast food chains.
You should also look for menu items that include vegetables. For example, those sandwiches with tomatoes, lettuce, spinach, or any other type of vegetable allow you to add those options.
Healthy fast food swaps to make
Going through the drive-thru but want to make a healthier choice? Here are Hughes’ top recommendations for improving the nutritional value of your fast food meal:
Know how your food is prepared
Chick-fil-A is frequently lauded as healthier than other fast food restaurants because chicken contains less saturated fat than red meat. However, fried chicken, like fried food in general, is unhealthy.
Just because it’s chicken doesn’t mean it’s healthier than a burger; you need to get a real sense of how it’s prepared, with grilled being preferred over fried.
Another healthy substitution is to go meatless or plant-based. Plant-based diets high in nutrients have been shown to reduce the risk of obesity, diabetes, cardiovascular disease, osteoporosis, and cancer.
However, being plant-based does not automatically imply being healthier. Burger King’s Whopper, for example, has 679 calories and 1,174 milligrams of sodium. The Impossible Whopper contains 639 calories and 1,354 milligrams of sodium.
Customize the sauce and dressing
Although no sauce is a healthy option, a good sauce can make or break a sandwich. Request light sauce or sauce on the side if it’s not a deal breaker. The same can be said for salad dressing.
You’ll often come across a grilled chicken sandwich and wonder why it has so many calories and where all the fat and sodium are coming from. And it’s often in the special sauces that they put on the sandwich.
Look outside of the main menu
Instead of always going straight for the entrees, consider what sides are available. For example, is it possible to get a baked potato, a salad, and a yogurt parfait instead of a traditional burger, and would that appeal to you?
Hughes said she frequently orders sides or items from the dollar menu at McDonald’s because she lives in a rural area with few fast food options.
There’s also the option of ordering a bowl instead of a burger or sandwich, a highly customizable item many fast-food restaurants are introducing.
Instead of a traditional sandwich, you can get a bowl with all of the same ingredients as a sandwich, plus the option to add some extra vegetables.
Be mindful of portion size
Even though McDonald’s discontinued the “Supersize” option nearly two decades ago, fast food portion sizes are still much larger than 30 years ago, according to a 2019 study. Portion sizes are also consistently larger in the United States than in the United Kingdom, according to the Food Wars hosts.
Sometimes you just want McDonald’s fries or have a craving you can’t satisfy elsewhere. When hunger strikes with a vengeance, Hughes advises taking a step back and asking yourself how much you need to eat to satisfy the craving.
Will a cheeseburger work as well as a double quarter-pounder with cheese? What about a happy hamburger meal, which includes a variety of McDonald’s favorites?
What’s in your drink?
A soda or decadent coffee may appear minor in your meal, but its nutritional content may be the main attraction.
The more items you put in your drink, the more calories and sugar you add to your diet, so skip the whipped cream or added cream. Some of those fancy coffees you can order contain hundreds of extra calories.
Dessert drinks are fine in moderation, but try switching to water, seltzer, or iced tea for a healthier alternative.
Healthy fast food options for families
As a parent, stopping for fast food for dinner may seem like the most convenient option if you’re used to a full car and a packed afterschool schedule.
Kids do so many things, and because they aren’t always local, you have to run around and travel a lot. Your schedule can become chaotic, and you should take a step back and ask yourself, “What is my priority?”
Hughes suggests preparing ahead of time with the following three tips:
- Pack snacks to replace or supplement fast food meals: Hughes may stop for chicken tenders (her daughter’s favorite), but she will pair them with yogurt, fruit, or vegetable snacks rather than fries or another fast food side.
- Keep a reusable bottle on hand: A reusable bottle can save you money and a trip to a fast food restaurant, where you might end up buying soda instead.
- Check out the menu online: The frantic scramble to find an option when pulling up to the drive-thru or register is avoided by researching the available options. You can browse nutritional information or scan a fast food menu online once and discover options you didn’t know existed.
We all live crazy, busy, hectic lives, so it just takes a little bit of planning, whether it’s looking at menus before you go out or making a game plan for what snacks you’ll bring.
Learn more: 10 Mistakes You’re Making With Raw Chicken