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. Plant-based options are expanding, making it easier to order a salad or wrap in a matter of minutes.
But every 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.
Which fast food is the healthiest?
According to Luanne Hughes, a professor and nutrition educator at Rutgers University’s Cooperative Extension, the healthiest fast food is a mindset rather than a location. Rather than sifting through different fast food restaurants in your city, concentrate on the decision you make when you stand in front of the cashier.
“It doesn’t matter if it says McDonald’s and the store next door says Chipotle; it doesn’t mean you’re going to eat healthier,” Hughes said. “Going to Chipotle still means you have to make smart choices.”
If you’re looking for a specific restaurant, Hughes says the healthiest fast food joints are those that offer “more of a hybrid between a traditional fast food and a healthy fast food.”
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,” Hughes advised. “Those sandwiches that come with tomatoes, lettuce, spinach, or any other type of vegetable on them, or allow you to add those options.”
Healthy fast food substitutions
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:
Understand how your food is prepared
Chick-fil-A is frequently lauded as being healthier than other fast food restaurants because chicken contains less saturated fat than red meat. Fried chicken, like fried food in general, is unhealthy in excess.
“Just because it’s chicken doesn’t mean it’s healthier than a burger; you have to get a real sense of how it’s prepared,” Hughes explained, recommending grilled chicken 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 some types of 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.
“If they’re frying it or cooking it in a lot of oil, or if they’re slathering it in sauces, that vegetarian option isn’t necessarily lower in calories, fat, or sodium,” Hughes explained.
Make your own sauce and dressing
Although no sauce is a healthy option, a good sauce can make or break a sandwich. If it’s not a deal breaker for you, request light sauce or sauce on the side. The same can be said for salad dressing.
“Many times, you find a grilled chicken sandwich, but you’re trying to figure out why it has so many calories, and where all the fat and sodium is coming from?” Hughes stated. “And it’s often in those special sauces that they put on the sandwich.”
Look beyond the main menu.
“Don’t always go straight to the entrees; look at what sides are available,” Hughes advised. “Can you get a baked potato, a salad, and a yogurt parfait instead of just 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, which is a highly customizable item that many fast food restaurants are introducing.
“Instead of a traditional sandwich, you can get a bowl with all of the ingredients that you’d find in a sandwich.”
Keep portion sizes in mind.
Despite the fact that McDonald’s discontinued the “Supersize” option nearly two decades ago, fast food portion sizes are still much larger than they were 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 that you can’t satisfy elsewhere. When hunger strikes with a vengeance, Hughes advises taking a step back and asking yourself how much you really need to eat to satisfy the craving.
What’s in your beverage?
A soda or decadent coffee may appear to be a minor character in your meal, but its nutritional content may be the main attraction.
“The more items you put in your beverage, the more calories and sugar you add to your diet,” Hughes says, recommending skipping the whipped cream or added cream. “Some of those fancy coffees you can order have hundreds of extra calories.”
Dessert drinks are fine in moderation, but for a healthier alternative, try switching to water, seltzer, or iced tea.
Family-friendly fast food options
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.
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 water bottle nearby: 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 is avoided by researching the available options. 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.
