Fast food has the reputation for being unhealthy, and in most cases this is richly deserved. However, there are always healthy options that won’t derail your progress. The choice seems to be yours, but we need to be aware of marketing practices that could lead us into choosing what profits the restaurant rather than us.
Let’s be careful to avoid fast food marketing tactics that add unwanted calories to our food choices. I’ve touched on the problems with fast food in the past, particularly with portion size:
If a large meal is the default option on a fast-food menu, and customers are in a hurry since it’s fast food they’re buying, the restaurant will sell more large meals. It’s in the restaurant’s best (short-term) interest to do this, so they can maximize profits. They have nudged their customers in the direction that benefits the business (1).
What to drink at a restaurant? The best choices are water, unsweetened tea, or black coffee. If you are ordering a beverage that contains sugar, try to size down if possible. Perhaps some lemon slices can dress up your water or tea.
When doing an internet search, you will find a number of articles that share healthy take out options. Here is a compilation that may spark some ideas for you:
- Panera Bread: Avocado, egg white, spinach on bagel flat 350 calories (2).
- Starbucks: Spinach, feta, and egg white wrap 290 calories (3).
- Starbucks: Egg white and roasted red pepper bites 170 calories (6).
- McDonald’s: Egg McMuffin 310 calories (6).
- Dunkin’ Donuts: Wake-up wrap with Turkey sausage 240 calories (6).
- Chick-Fil-A: Egg white grill (with grilled chicken breast) on multigrain English muffin and American cheese 290 calories (6).
- Einstein Bros. Bagels: Avocado veg out 410 calories (6).
- Chick-Fil-A: Market salad with grilled chicken 540 calories (4).
- Chick-Fil-A: Grilled chicken nuggets 140 calories (5).
- Subway: Rotisserie chicken bowl (no bread) 220 calories (2).
- Subway: 6” Turkey breast (bread included but type not specified) 260 calories (4).
- Chipotle: Burrito bowl, calories are variable depending upon toppings. The suggestion is chicken, beans, fresh salsa, and lettuce, starting at 340 calories (4).
- Wendy’s: Small chili 240 calories (4).
- Wendy’s: Grilled chicken sandwich 321 calories (6).
- Taco Bell: Steak fresco soft taco 150 calories (5).
- McDonald’s: Artisan grilled chicken sandwich 380 calories (5).
- Pizza Hut: Veggie lover’s thin and crispy pizza, medium slice 170 calories (6).
- Sonic: Grilled chicken wrap 480 calories (6).
- Panda Express: Eggplant tofu with veggies (only) 340 calories (6).
- Panda Express: Broccoli beef (only) 150 calories (6).
- Starbucks: Chicken & Quinoa protein bowl with black beans and greens 420 calories (6).
- Panera Bread: Fuji apple chicken salad (including dressing) 560 calories (6).
- Domino’s Pizza: Thin crust pizza with chicken and veggies (size not given but I’d assume medium) 143 calories (6).
- 5 Guys: Bun free bowl 372 calories (6).
It’s always best to have a basic plan of what to order before you arrive at any restaurant. With more information, we can make choices that will work for us.
If you have any suggestions to add to the list, please comment below. By working together, we will find new ways to maintain our healthy weight.
(1). https://lindawbrowning.com/2023/01/24/coursework-understanding-obesity-unit-3-of-3/
(2). https://www.humnutrition.com/blog/healthy-fast-food-options/
(3). https://www.starbucks.com/menu/product/371/single
(4). https://www.insider.com/guides/health/diet-nutrition/healthy-fast-food?amp
(6). https://www.prevention.com/food-nutrition/healthy-eating/g19601242/healthy-fast-food-options/
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