Least Unhealthy Foods at Seven Popular Fast Food Places

Fast food is hardly healthy food, but sometimes it’s the only way out when you’re on the road or late at night. These are the menu items to look for, which will fill you up, but not fill you up.

General guidelines for finding the least unhealthy options

Let’s just go out and say: fast food is generally harmful. It’s all processed and contains sodium, unhealthy fats and excess preservatives. Compared to food that can be prepared at home, it is clear that fast food cannot be considered a healthy option. Andy Bellatti, nutritionist, explains :

It’s important to understand that when it comes to chains like McDonald’s, Wendy’s and Burger King, it’s less about “healthy options” but “what’s the least?” This is an important distinction.

Therefore, if you approach those moments of the “I have to eat something” trip with this mindset, you will find that it will be a less stressful experience. According to Bellatti, fast food is about more than nutritional facts:

We must abandon the concept that food is “healthy” because it contains fewer X calories or because it has X grams of protein. The problem with most instant foods is that even though they are among the “best,” they are usually cooked with unhealthy oils and are very low in fiber, vitamins and minerals.

With all this in mind, Bellati offers a few tips that you can follow on most networks to find those foods that are the lesser of evils:

• Avoid fried foods if possible.
• Choose smaller portions if available (or share your meal with someone).
• Avoid sugary drinks like soda and drink water or unsweetened iced tea instead.
• Be wary of sauces (dressings, sandwich fillings, and dips) because they can be high in sugar and sodium.
• Say no to Mayonnaise. It can save you a lot of calories and fat.
• When in doubt, use your smartphones to search for information on nutrition and healthy eating options.

Doing some research is especially helpful if you have special dietary restrictions. Anything sensible to one person can be really harmful to another, so feel free to check the nutritional information online or ask them at the counter or at the car.

What menu items to look for

You will definitely come across one of the places listed below. Places like McDonald’s, Burger King, Taco Bell, and even Subway are scattered across rest stops and corners across the country. Here are some specific items to look for and avoid in each of these locations.

McDonald’s

Think about the following things for breakfast:

• Delight McMuffin Egg White : This version of the regular Egg McMuffin is the least unhealthy breakfast sandwich on the menu. It’s the same size as other breakfast sandwiches, but it has fewer calories, fewer processed carbs, and less fat. You can even save yourself some extra calories and fat if you don’t ask for margarine and cheese.
• Fruit ‘N Yogurt Parfait : This is one of the least unhealthy foods on the McDonald’s menu. It’s a filling that gives you good milk fat and tasty fruit, but isn’t a fatty or sodium bomb. The only small snag is that it has quite a lot of added sugar.
• Fruit and Maple Oatmeal: Oatmeal is not as healthy as you might think, but it is still one of the best breakfast options. However, it has a lot of added sugar, so don’t ask for brown sugar and you’ll cut your sugar intake in half, but still get the sweetness from the fruit.
• Sausage Burritos : These burritos aren’t all that terrible compared to most sandwiches, even if they’re smaller. They are high in protein and fewer calories than most breakfast sandwiches. However, these are for every burrito and they come in a pack of two, so consider splitting your order with someone else.

One thing to remember: getting the value of a meal adds hash brown before breakfast. While delicious, foods like McDonald’s brown bread are great examples of what to avoid. These are all processed carbohydrates, fried in oil, that add an unnecessary 150 calories, 15 grams of carbohydrates, and 9 grams of fat to your food. Also, if you order drinks, bring water, tea, or black coffee.

For lunch and dinner, consider the following things:

• Ranch Snack Wrap : Choose the grilled chicken option as it is high in protein and lower in fat and carbohydrates than most sandwiches on the menu. It’s quite high in sodium, but you can reduce it without requiring ranch buttermilk sauce.
• Side salad : A pretty safe choice in most fast food outlets because these are all vegetables and nothing extra is added on top of it. Things obviously change when you add the dressing, but if you choose a balsamic vinaigrette or a simple Italian vinaigrette, it remains a pretty decent option. Of course, you have to keep in mind that while both Ranch Snack Wrap and Side Dish are considered the best options, they are small. These are side dishes and snacks, so they won’t be as filling as the other options.
• Grilled Chicken Sandwich : If you want chicken, a grilled sandwich is best. There are quite a few processed carbs in this sandwich (43g, mostly from bun sauce), but it’s still one of the best sandwich options on the menu. It can fill you up without going overboard.
• Hamburger : This may sound a little surprising, but if you want a sandwich, then a regular McDonald’s burger is probably your best bet . Most fast food sandwiches are quite low in sodium, and even though the serving size is smaller than a sandwich like the Big Mac, it can make a great snack to cheer you up or go with this side salad. Even a cheeseburger is n’t that scary if you want to refresh it a bit.
• Apple Slices : If you want to replace the potatoes with the healthy side of the potatoes or for a snack, apple slices are best.

If most of these menu items seem to be pretty small, you’re not crazy. Fast food restaurants are high in calories and processed ingredients, so it’s important to stick to smaller portions. Also, avoid fries and sodas whenever possible wherever you go. Excess calories and sugar can actually build up. Not to mention, most of the calories from fast food items like fries and crispy chicken are empty calories.

Burger King

Consider ordering the following items:

• Tendergrill Chicken Sandwich : This sandwich is one of the least unhealthy chicken sandwiches you can find. It’s filling, it contains a decent amount of protein, and less fat and processed carbs than any fried or crispy chicken. Ditch the standard mayonnaise and you will save almost 100 extra calories.
• Whopper Jr .: Like McDonald’s, Whopper Jr. or even a simple burger is one of the safest bets. A slightly satisfying snack with fewer frills that make big burgers worse for you. Say no to Mayonnaise here too.
• Fresh Chicken Apple Cranberry Salad : Many fast food salads can be pitfalls because they have a lot of croutons and dressings in them, but this one isn’t all that bad. It comes with a Tendergrill dressing, but if you want to make it even better, ask for Ken’s Lite Honey Balsamic dressing instead and consider using only half a packet.
• Salad Wraps : Chicken salads are some of the best options on the BK menu, but not as great if you’re keeping an eye on sodium levels. Otherwise, these are decent snacks that can cheer you up until you have a complete meal.

Generally, french fries are not a healthy option, but if you really want one, Burger King’s Satisfries are n’t all that bad when compared to other french fries. In a valuable amount, 190 calories, 8 g of fat, 28 g of carbohydrates, 2 g of protein and only 210 mg of sodium (which is quite low for food covered with salt). Compare that to regular fries, which have 240 calories, 10 grams of fat, 34 grams of carbs, and 330 mg of sodium. They are still fried, so again, this is bad for you, but not the worst fried thing. However, you are probably better off eating the apple wedges. When it comes to choosing between McDonald’s and Burger King, it all comes down to taste. There are comparable options in both places if you avoid breading and grilled meats.

Taco Bell

Consider ordering the following items:

• Soft Tacos : If you want something from the classic menu, soft beef tacos and soft chicken tacos couldn’t be better. The chicken version is less fat and more protein, and if you want to go for the superior salad, tomato, cheese and sour cream version, you get a little more calories and fat, but not much worse for you.
• Cantina Power Bowl : One of the new options, the Cantina Power Bowl can be quite filling without being a gut bomb. There is even a vegetarian version, which is much less fat without sacrificing protein. It is also one of the most commonly used menu populations.
• Fresco Menu : The Fresco menu is fairly new, but it has some of the least unhealthy options Taco Bell has ever tasted. The soft Fresco tacos are small, but they make a great, less awful snack. Buy a pair of Fresco tacos instead of a sodium bomb like the massive XXL grilled burrito. Other items on the Fresco menu include burritos and crunchy tacos.

Wendy

Consider ordering the following items:

• Junior Cheeseburger . As with McDonald’s and Burger King, a simple cheeseburger or hamburger at Wendy’s is an easy and safe option. It is smaller, but avoiding unpleasant things in fast food establishments means controlling your portions. Such small items greatly simplify the task. Plus they are usually cheaper!
• Ultimate Chicken Grill Sandwich : Least unhealthy chicken sandwich Wendy’s has to offer. If you want chicken, avoid fried and use this sandwich. Just like the filling without extra fats and carbohydrates.
• Chicken Wraps : The grilled version is a pretty decent appetizer. It might not be as satisfying, but definitely one of the best chicken options out there.
• Chile : This is one of Wendy’s most popular sides, and despite its moderately high sodium levels, it is one of the least unhealthy foods on the menu. Choose a small chili instead of fries, or pair it with a junior cheeseburger for the filling – and what’s best for you – the meal.
• Garden salad and Caesar salad : Both are low in calories, fat, and sodium. If you avoid croutons and opt for a light dressing, this is a great option. Wendy’s also offers lighter versions of Newmann’s Own dressings that are lower in fat, carbs, and calories. If they give you multiple packs of dressing, consider using just one or even half to cut even more.

KFC

Look for these items:

• Salads : KFC salads are relatively simple compared to salads from other fast food chains. Just skip the croutons and don’t go overboard with any of the dressings available (especially the KFC Creamy Parmesan Caesar dressing). For a healthier dressing, choose Marzetti Light Italian Dressing. Again, think about using only half or less of what they give you.
• Sides : Corn on the cob and green beans. For example, green beans are the healthiest side available. Cabbage salad and mashed potatoes – with or without gravy – aren’t the worst options available either. They are both fairly low in calories and low in fat compared to carbohydrate and fat supplements such as pasta and cheese or potato wedges.
• Kentucky Grilled Chicken : KFC’s Grilled Chicken is actually one of the smartest fast foods around. Compared to the original recipe or the extra crisp, the grilled chicken options contain all the protein with no added carbs and sodium. Avoid very crispy and fried chicken strips if possible.
• Original Chicken Breast Skinless and No Breading: If you prefer the original recipe chicken breast , the skinless or no breading option is not that terrible either. Simply order the original recipe chicken breast and skin yourself. You get flavor and protein, but skip the breading, which is all the sodium, fat, and carbohydrates.

Subway

Sometimes it is worth finding places that have no passage for cars, but which can serve you quickly. Luckily, at Subway and other sandwich establishments, it’s pretty easy to customize what you order. Here are some tips for avoiding unhealthy foods:

• Stick to a 6- inch sandwich : Some sandwiches can cost as little as five dollars, but they can be deceivingly bad for you (despite Subway’s “healthy” marketing campaign). Eating Rules’ Andrew Wilder notes that even a Veggie Delite without cheese starts at 540 calories and can contain almost 2,400 mg of sodium. When you add mayonnaise and other sauces, you get a double dose. Also look at the sodium level in the sandwiches on the 6g fat or less menu. The fact that a sandwich is listed on this menu doesn’t automatically make it healthy.
• Choose from 9-grain wheat bread or hearty Italian bread : Sarah Ipatenko of Livestrong recommends buying this bread because it has fewer calories and less fat than other types of bread. 6-inch wheat with 9 grains contains 210 calories, 40 grams of carbs, 2 grams of fat, and 280 mg of sodium. Compare that to the supposedly healthier 6-inch flatbread, which contains 220 calories, 38 grams of carbs, 4.5 grams of fat, and 340 mg of sodium.
• Avoid chips or soda ; you’re just adding calories, sugar, and sodium that you probably don’t need.
• Avoid Fancy Sauces : The sweet onion teriyaki sauce may sound delicious, but you can add hundreds of calories to your sandwich if you’re not careful with the sauces. Yellow mustard is fine, but mayonnaise and other treats will cost you.
• Pick the Right Veggies : Download free veggies and consider swapping salad for spinach. You will get a similar texture with more nutrients.

Subway also has soups like homemade chicken noodles and tomato basil , and salad options, which can be pretty decent too. Follow the basic guidelines above and this might be one of the best options.

Chipotle

Chipotle, like Subway, has no passages for cars, but it’s another place worth staying at. Bellatti has some tips for getting the healthiest food at a place like Chipotle:

On a chain like Chipotle, you can cook really healthy food. Some foods are high in sodium, but a bowl of brown rice, black beans, various sauces, guacamole, and lettuce burritos is an example of a complete meal that offers many nutrients. You can even add some lights there. Of course, it’s worth noting that there is definitely a lot more unhealthy food to eat at Chipotle …

Remember that Chipotle can build up calories very quickly if you add too much to a burrito or bowl. If possible, eat tons of fajit vegetables, lettuce and flavorful salsa, and skip double spoons of meat or all of the rice and beans. Go for burrito bowls too. You will avoid massive burritos that easily exceed 1000 calories. Chipotle salads are also a great option.

Luckily, Chipotle makes it easy to customize food, and they clearly post all the nutritional information in every restaurant. They even have a food calculator to help you prepare the perfect meal to suit your dietary needs before you hit the road.

Things that seem healthy but are actually not

Some fast food products are marketed as “healthy,” but don’t be fooled. Salads, or things that call themselves salads, are most overused. Never assume that something called a salad is good for your health. For example, the Premium Bacon Ranch Chicken Salad at McDonald’s isn’t healthy at all. It contains just as much fat and sodium as one of their burgers, before you even add any dressing to it.

Also, be careful with items marked “premium”. This can give the impression that the ingredients are of higher quality and therefore healthier, but this is rare. For example, McDonald’s Premium Chicken and Bacon Club Sandwich is one of the least healthy sandwiches on the menu. Yes, this is a premium chicken, but due to the sodium content in the additional sauce and homemade buns, this is a poor choice.

Finally, beware of vegetarian options. Just because something is vegetarian or meatless doesn’t mean it’s healthier. For example, Burger King’s BK veggie burger may seem like a healthier option than a regular burger, but it actually contains a lot of sodium and is potentially worse for you than Whopper Jr. Remember, when in doubt, always double check by looking up. menu and nutritional value of the fast food chain. It can be confusing , but it’s worth taking care of your health.

A little fast food is not the end of the world

While it’s best to avoid the worst when eating in these places, it’s important to put it in perspective. Bellatti explains that eating fast food from time to time won’t ruin your entire diet, so don’t let it upset you:

When it comes to nutrition, the big picture is important. If you find yourself in a situation where you have a choice: Wendy’s or McDonald’s four or five times a year – and the bulk of your diet is low in processed foods, rich in whole plant foods, and you avoid or severely limit sugar-sweetened drinks – then these four or five meals would be the exception to the rule and really shouldn’t be worried about. The problem, of course, is that the average American diet is in such dire condition (few fruits and vegetables, lots of added sugars, lots of red meat) that fast food only makes the problem worse.

Basically, don’t worry if you have to grab Mickey D’s on a long trip. The important thing is not to make it a habit, but instead to develop other healthier habits. Yes, you want to try and still avoid the really bad things at these fast food establishments, but a burgers or two won’t throw you off entirely.

More…