There are times when you just need food, and you need it NOW! In those cases, knowing the best choices on just about any fast food menu can be a diet saver. This does not mean that you can drive through a fast food joint 5 or more times per week and expect to get the results you want. There’s no substitute for freshly made, whole food. Even though some choices are better than others in the fast food world, keep in mind that their meats and other items are highly processed and have been stripped of fiber and other nutrients to increase shelf life and stability. So, try to plan and prepare ahead of time when you can, and then when you can’t, use these tips:

 

Key Tips for Any Fast Food Menu:

Pick the menu item that has the most “living foods” such as lettuce, tomato, onion and any other uncooked vegetable or fruit. Raw nuts and seeds, often found on salads and breakfast options, are also good choices.

 

Don’t worry as much about the fat in salad dressings and sub dressings as you do the processed toppings such as croutons, tortilla strips and crackers. When it comes to salad dressings, fewer ingredients are always better. Vinaigrettes, especially those made with olive oil instead of soy or safflower oil, are the best fats for quick utilization into energy.

 

Soups are also good choices and can be very filling. Remember to choose broth based soups when possible, mostly because the cream or cheese base used at most fast food restaurants is full of chemicals and additives.

 

Don’t be fooled into thinking that wraps are lower in calories than sandwiches. Often wraps are made with huge flour tortillas and actually have more bad carbs and calories than a simple chicken sandwich.

 

Stick with mustard or ketchup as your sandwich dressing instead of mayonnaise, ranch or Caesar dressing. You can make good quality creamy dressings at home, but the ones offered in restaurants are made with the lowest quality vegetable oils and can contribute to internal inflammation.

 

AVOID anything deep-fried, as the oils used are not generally healthy oils, are not changed out often enough, and are usually on the rancid side. Rancid oils increase free radicals in your body and cause oxidative damage (think internal rusting), which causes digestive issues, wrinkles and other skin disorders.

 

Suggestions for Local Fast Food Restaurants:

 

Arby’s:

You might think the Market Fresh® sandwiches are the best choice on the menu but at 640-800 calories a pop, there are better choices to be made. Opt instead for a Market Fresh® wrap and save 210 calories automatically. If you’re looking for a sandwich and side, order the original roast beef sandwich and a chopped side salad. Steer clear of their “cheese-like substance” that they put on their beef and cheddar sandwiches. Instead, opt for a sandwich with fresh lettuce, tomatoes and any other veggies they offer.

 

Braums:

They offer a fruit and yogurt parfait that isn’t perfect, but is one of the better choices for breakfast or a light lunch because it incudes some fresh fruit and yogurt with live probiotics. A grilled chicken sandwich or small burger is OK too, and even better if you ask them to make it with a “lettuce bun” instead of using a regular bun. You can also remove the top or bottom bun and cut down on the empty white flour calories that way. You might notice how much better the burger tastes when all that bread doesn’t drown out the flavors.

 

Chick-Fil-A:

Go for the grilled chicken instead of the breaded. If you must have the breaded chicken because it was a childhood favorite, ditch the bun and have it on one of their salads. But keep in mind it is deep-fried and they should be limited as much as possible for your health and your waistline. Go for vinaigrette dressing over a creamy dressing. Skip the fries and lemonade and opt for unsweetened tea instead.

 

Chipotle:

This is a favorite fast food restaurant because they use only meats and dairy that are free of antibiotics and hormones, and were raised humanely. Given all that, their prices are still competitive and you know you’re getting better quality food all around. To trim the calories, always go for a “bowl” or salad and either skip the rice or ask for a very small portion of brown rice. Their portions are pretty big, so to keep calories in check you may want to eat half and take half home. Another way to keep it under control is to either skip or minimize the sour cream and cheese.

 

Cowboy Chicken:

Choose any of the rotisserie or grilled chicken options. The items that can totally derail you here are the enchiladas, traditional chicken salads (full of mayonnaise) and some of the heavy sides. The good news is that they have a ton of healthy and delicious sides to choose from, like black beans, black eyed peas, campfire veggies, green beans or tomato & cucumber salad. The tortilla soup and BBQ chicken sandwich are also good entrée choices, at just 250 and 470 calories.

 

KFC:

The colonel’s calling but what will you choose? For the most nutrients and protein for your calorie buck, choose grilled chicken without skin or breading. If you must have fried, go for the original recipe instead of extra crispy to save up to 80 calories for one breast. Popcorn chicken is the worst choice due to the breading to chicken ratio, and those small pieces soak up more of that rancid deep fry oil. As for sides, choose from green beans, corn on the cob or mashed potatoes without gravy. Coleslaw is better than potato salad in both calories and nutrient content, but is still fairly high in calories.

 

In N Out Burger:

Skip the white-flour based buns and order Protein® Style. You’ll get a burger wrapped in a lettuce leaf rather than a bun. Skip the fries and soda, and opt for water or tea instead.

 

McDonald’s:

McDonald’s can be an OK choice for breakfast, depending of course on what you choose. If you’re looking for some protein, choose Canadian bacon or ham and an English muffin. Skip the hash browns, biscuits and high fat meats like bacon and sausage. If heading there for lunch or dinner, the salads with grilled chicken are a great choice. Keep in mind that salads with crispy chicken contain at least twice as many calories as the salads with grilled chicken! If opting for a sandwich, choose grilled chicken over beef and hold the cheese. By choosing a Premium Grilled Chicken Classic over the classic Big Mac®, you’ll save over 200 calories.

 

Panera:

Opt for the You Pick Two® serving of low-fat, broth-based soups (such as Garden Vegetable with Pesto, Chicken Noodle, or Vegetarian Black Bean) along with a Café sandwich or salad. Remember to get the dressing on the side or ask them to hold the sauce on the sandwich. If your sandwich comes on high-cal Focaccia, don’t be afraid to ask for whole grain bread instead

 

Sonic:

Did you know that a burger has 100 more calories with mayo than it does with mustard or ketchup? And if the mayo was made with heart-healthy good fats it wouldn’t be a problem. Unfortunately that is not the case. If you can fill up on a Jr. item, stick with the Jr. burger or cheeseburger. Spice it up with jalapeños, green chiles or grilled onions for extra taste and veggies without adding empty calories. The grilled chicken wrap is also a decent choice, coming in at 430 calories as opposed to the 810 calories in the chicken toaster sandwich. If you need something crunchy, order a side of apple slices – even with dip they are much healthier and lower in calories than any of the fried sides. The things that can put you way over the top at Sonic are their specialty drinks and shakes. A MINI vanilla shake comes in at 470 calories…and they go up to around 1,100 calories for some of the other offerings. A small slush will add around 200 calories and may be your best bet for satisfying your sweet tooth. The only item I would order from the breakfast menu is the Jr. breakfast burrito.

 

Starbucks:

You already know that the extra large, mocha latte with extra syrup and whipped cream is not the best choice on the menu but did you know that there are some surprisingly healthy choices that will give you the jolt you’re looking for without the sugar rush? A plain, brewed coffee with a splash of cream is half the price and can be spiced up with a little nutmeg and cinnamon.

 

Subway:

When stopping at a sub shop, skip any deli meats that end in “I”. Pepperoni, salami, bologna (ok, it doesn’t end in “I” but it’s close enough). They are highly processed and contain chemicals that your immune system sees as toxins. Choose the least processed meats available like chicken breast, ham, turkey, or roast beef and fill the bun to the brim with veggies (insert those live foods whenever possible). It’s best to choose the whole wheat bread without added honey or cheese. Don’t be fooled into thinking that a flat bread sandwich is better. It turns out the flat bread is higher in calories and made with white flour.

 

Taco Bell:

Anything from the “Fresca” menu is about as good of a choice as you’ll get here because they pack the tacos and burritos with pico de gallo. If you really want the cheese and sour cream, that’s better than choosing something with their ground-beef like substance. Opt for grilled chicken or steak instead. Even the refried beans are suspect, as they have many fillers added. A taco salad with fajita meat and salsa as the salad dressing is the best option.

 

Wendy’s:

If you’re looking for something that’s high in fiber and protein (both of which will keep you feeling fuller, longer) look no further than Wendy’s chili. Their salads are also good and in a decent calorie range. If you want a sandwich, go for a Jr. Hamburger or a regular ¼ lb. burger and stay away from the extra cheesy, bacon filled versions. With the chicken sandwiches, their spicy and fancy options pack more calories than many of the burgers. Stick with the Ultimate Grill Sandwich®, which is only 390 calories. Skip the fries altogether because they are deep fried at very high temperatures in oil that is most likely rancid. The sea salt is definitely a better option than regular table salt, but a side salad would be a much better choice. A medium fry also comes in at 420 calories, which can more than double your total calories when combined with a sandwich. Ouch!

 

Lastly, another strategy you can use to help keep you from caving in and ordering the double meat bacon cheeseburger because you are starving and it looks so good in the picture is…..decide what you are going to order before you drive up to the window or walk in the door. Most likely you’ve been there before and are familiar with their offerings. Knowing what you’ll order ahead of time will help you stay on track and make the best decisions.