Top 10 Healthy Eating Out Options

Is there such a thing as healthy fast food?

It is incredibly hard to eat nutritiously when you are consistently consuming meals from fast food restaurants. Meals from fast food establishments usually include an excessive amount of calories, sodium, and bad fat – usually more than the recommended amount for a single day. This type of food typically contains minimal nutritional value and almost no fruit, vegetables, or fiber.

It is not necessary to cut out all fast food from your diet. When you do not have a lot of time and need nourishment quickly, fast food can be very satisfying. It’s cheap, tasty, and, best of all, convenient. It is alright to have a sudden longing sometimes, but to maintain good health it should not be a part of your lifestyle. The essential point is to maintain balance – in the frequency of going to fast food restaurants and in the selection of items when you are there.

Navigating fast food restaurant menus can be difficult when you’re focused on maintaining your weight or improving your health. Obtaining a nutritious, balanced dish in the majority of quick-serve dining establishments can be a tricky task. You have the option to make decisions that are good for your health. These pointers and suggested meal options can help you to remain on course.

Try to make sure your entire meal does not exceed 500 calories. The average adult consumes 836 calories when they have a fast food meal, yet they are unaware that it is 175 calories more than they think. So don’t guess! A lot of franchises have nutritional information available on the web as well as in the restaurant. Take advantage of this information.

Choose items that have less fat and more protein and dietary fiber. Search for foods with beneficial ingredients, such as dietary fiber, whole grain, and high-grade protein. Aim for choices that contain a limited amount of saturated fats. Keep away from anything that has trans fats in it.

If you want to increase your overall health, you should consider bringing your own supplementary items. It is difficult to source adequate levels of dietary fiber, vitamins, and minerals even when making smart choices while ordering from a fast food menu. If you think ahead, you can include nutritious accompaniments such as dehydrated fruit, nuts, seeds, carrots, apples, pears, cottage cheese, and yogurt.

Watch your sodium intake

Consuming too much salt is a major cause of cardiovascular disease. The American Heart Association suggests that adults limit their sodium intake to no greater than 1500 milligrams each day and keep their maximum sodium consumption limited to 2,300 mg on a daily basis. It is hard to make healthy food choices when going to fast-food restaurants, even if you opt for the menu items that contain fewer calories. It is advisable to prepare ahead of time and consume food low in sodium before and after eating fast food. You can reduce some of the harm done by asking for your burger or steak to not have added salt when it is cooked.

Guides can help you make healthier choices

Many quick-service restaurants offer nutritional facts on their online platforms. Sometimes, the lists can be perplexing and difficult to read, but they give the most precise, current knowledge about the foods you can order. There are countless other websites and apps that offer nutritional facts, commonly in a more user-friendly layout.

Making healthier fast food choices on the go

Prior preparation to consume healthier fast food can be achieved by examining the nutrition data that major restaurants usually advertise on their websites. If you don’t have time to plan ahead, you can still make better decisions by following some basic guidelines.

Healthier fast food ordering guidelines

Keep your eye on portion size. A lot of fast food choices provide an immense amount of food which could suffice for multiple servings, despite presenting it as one portion. Steer clear of extra-large and medium-sized selections, and opt for the tiniest size for sandwiches, hamburgers, and accompanying dishes. You can also get smaller servings on the kids’ menu.

Focus on grilled or roasted lean meats. Steer clear of deep-fried and crumb-coated edibles, like crunchy chicken sandwiches and battered fish fillets. Select turkey, chicken breast, lean cured ham, or lean roasted beef as your meal. Grilled skinless chicken is usually your best bet.

Pay attention to the descriptions on the menu. Meals that have been deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, or cooked au gratin generally contain many calories, unhealthy fats, and sodium. Same with items in Alfredo or cream sauce.

Don’t be afraid to special order. A lot of dishes on the menu can be made healthier by making a few adjustments and substitutions. You might inquire about having the sauce or dressing provided separately instead of directly on the meal. You can ask for a wheat roll for your hamburger or wholemeal bread for your sandwich.

Do not presume that meals labelled as “healthy” are necessarily your optimal choice. For instance, many salads served at fast food restaurants can be a nutritionally disastrous choice, covered in creamy and high-calorie dressings plus fried accoutrements. Examining the nutritional information before you purchase something can make an immense impact.

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Tips for keeping fast food calories under control

Be careful when it comes to condiments and dressings. Keep an eye out for high calorie and high-fat salad dressings, spreads, sauces, and side dishes such as sour cream when picking out food items. Particularly, mayonnaise- and oil-containing condiments add a large amount of calories.

Stick to zero-calorie beverages. Soda is a huge source of hidden calories. A regular-sized soda contains approximately 300 calories, which can take up a considerable amount of your daily caloric intake. Milkshakes are even worse for you, containing as many as 800 calories and the same amount of saturated fat that should be consumed during an entire 24-hour period. Do not be deceived by lemonade and fruity beverages, which combine calories and sugar with minimal nutritional value. Order water, diet soda, or unsweetened tea instead.

Be wise about sides. Be mindful of dishes that include accompaniments. Types of food that can boost up calorie consumption include French fries, potato chips, grains such as rice, noodles, fried onion rings, coleslaw, macaroni with cheese, biscuits, and mashed potatoes with sauce. Rather than unhealthy options, good options include side salads with a small amount of dressing, baked potatoes without the extra toppings, fruit cups, corn on the cob, or apples.

Pass on the French fries. Do you really need those fries? A sandwich or hamburger should be adequate to provide satiation. If you’re craving fries with your meal and they’re a must-have, pick the smallest portion available, which can have up to 400 fewer calories than the large size.

Skip the bacon. It can be very alluring to include bacon in sandwiches and salads for extra taste, however, it doesn’t provide many essential nutrients and contains a lot of fat and calories. Instead of going for the fatty options, ordering extra pickles, onions, lettuce, tomatoes, or mustard will add flavor to your meal.

10 Healthy Eating-Out Options That Are NOT Salad

Unless you purely want a salad, it is unlikely that you will find a nutritious dish at a restaurant like McDonalds or IHOP. Dietitian Jenna Appel , RD stresses that salads are not the only way to have a healthy diet.

Scan the selection for dishes with the following nutritious options: proteins (like lean proteins, fish, or beans), healthy fats (such as nuts, seeds, or avocado), and fiber (veggies and whole grains). Chelsea Golub, MS, RDN, CDN, emphasizes that when it comes to considering food as either “good” or “bad,” it’s important to remember that one meal won’t have a major impact on your overall health. It doesn’t matter which of these nourishing meals excluding salads you choose, understand that we are right behind you in this situation.

1. Red Robin: Ensenada Chicken Platter

Red Robin is famous for their limitless french fries and outsized burgers, however there’s a nutritious, lesser-known dish that you really ought to try. No seasoning was left out when this grilled chicken was made, resulting in a delicious southwestern taste. Serve alongside a side salad or steamed broccoli for a perfect lunch. I’m delighted that the chicken is cooked on the grill instead of fried which provides a healthy source of protein. Golub states that having additional vegetables as a side dish is an effective means to keep the meal in equilibrium.

2. Domino’s: Pacific Veggie Pizza

I feel the same way – my Friday evening is normally spent indulging in pizza and immersing myself in enjoyable but perhaps not exactly high-brow reality TV. The Pacific veggie pizza is so tasty that you won’t be able to resist taking a break from your Love Island binge-watching to get some more. This pizza has a topping full of VeggieTales characters – mushrooms, onions, roasted red peppers, black olives, spinach and diced tomatoes – making it the ideal way to include vegetables in your meal. According to Golub, for a more well-rounded meal, a side salad to accompany your pizza is a great way to get extra fiber and vital vitamins.

3. IHOP: Short Stack + Fresh Fruit + Egg Over Easy OR Veggie Omelet + Fresh Fruit + Toast

“Pancakes are never a bad idea! Golub encourages being aware while consuming the food. Request a short stack of pancakes of with a side order of butter, alongside a cup of fruits for additional dietary fiber, vitamins, and minerals to your morning meal. Requesting an egg over easy is an ~effortless~ way to increase the amount of protein and healthy fats in a meal, as advised by Golub.

Instead of a sugary meal for breakfast, build a homemade omelet utilizing your favorite vegetables. Golub advises against discarding the egg yolk, claiming it is not necessary. Include some multigrain or whole wheat toast and fresh fruit as a side dish in order to get fiber and vitamins. Even though it’s doubtful that IHOP will rename itself to IHOE (International House of Eggs) anytime soon, the egg combination they offer is still a great and healthy choice for brunch or dinner.

4. Jersey Mike’s: #14 “The Veggie” OR #7 Turkey and Provolone Sub on Wheat

Classics are a classic for a reason. The #7 sandwich at Jersey Mike’s is comprised of 99% fat free turkey with absolutely no added ingredients, so it’s not a type of questionable rubbery, unknown meat. Replace the white bread with something containing more fiber, like wheat or Italian bread with seeds, in order to feel sated for a longer time and consume more vitamins and minerals. Plus, the fiber aids digestion, says Golub. Fill your plate with plenty of vegetables, or add some avocado for a beneficial type of fat. Golub suggests that vegetarians give Jersey Mike’s #14, termed “The Veggie,” a try. Replace the bread with avocado to create a nutritious, veggie-packed sandwich that is perfect for on-the-go.

5. Popeyes: Blackened Chicken Tenders

If Megan Thee Stallion gives her approval to Popeyes, that definitely makes me even more eager to go through the drive thru when I’m wanting chicken! The flavor of the blackened chicken tenders compensates for the absence of breading. The Louisiana Kitchen’s special Cajun flavorings give these tenders a great flavor, making them a nice lean source of protein. Golub recommends adding green beans, rice and beans, or their signature coleslaw to your hot girl meal.

6. Olive Garden: Zoodles Primavera with Chicken or Shrimp

Request that the light basil cream sauce be brought on the side and this dish is almost as healthy as possible. You will get a filling meal by combining plenty of vegetables such as zucchini, broccoli, carrots, tomatoes, red peppers, and mushrooms, as well as adding some protein-rich ingredients like shrimp or chicken.

7. Applebee’s: Blackened Cajun Salmon

Honestly, tracking down nutritious items at Applebee’s is kind of like finding the back of an earring in a shag rug—however the Blackened Cajun Salmon (offering 35 grams of protein) is a sure choice. Try to opt for side dishes such as the house salad, garlic green beans, steamed broccoli, roasted vegetables, or garlic mashed potatoes.

8. Chick-fil-A: Grilled Cool Wrap

This frequently neglected wrap is the less flamboyant yet nourishing surprise from Chick-fil-A. Yes, the chicken, cheese, and lettuce are a good source of protein, but the real highlight here is the flaxseed flour flat bread. As a result, the wrap contains an astonishing 13 grams of fiber.

9. Starbucks: Spinach, Feta, and Cage-Free Egg White Wrap

This wrap is not only warm, but it also contains a healthy blend of protein, fats, and carbs, six grams of satiating fiber, and even some vegetables. For a heartier meal, just order two.

10. Wendy’s: Grilled Chicken Sandwich

The numbers for the sandwich remain within a reasonable range without altering any of the ingredients: There is a decent amount of fat – 8 grams – and it provides 35 grams of protein. Complete your meal by including a small portion of chili, which will provide iron, additional protein, and dietary fiber.