Since she lives in a rural area with limited fast food options, Hughes said her go to’s at McDonald's are often sides or items from the dollar menu. “Can you get a baked potato or a salad and a yogurt parfait and is that something that would appeal to you instead of just a traditional burger?” “Don’t always jump right to the entrees, look at what sides you can get,” Hughes said.

“And many times it’s in those special sauces that they add to the sandwich.” Look outside of the main menu “Many times you find a sandwich that’s grilled chicken, but you’re trying to figure out why does it have so many calories, and where’s all the fat coming from and the sodium?” Hughes said. If it isn’t a deal breaker for you, try asking for light sauce or sauce on the side.

No sauce is certainly a healthy choice, but sometimes a good sauce makes a sandwich. What is the healthiest vegetable?: Nutrient-dense options to add to your diet Customize the sauce and dressing “If they’re frying it or cooking it in a lot of oil, or if they’re loading sauces on there, that vegetarian option isn’t necessarily lower in calories or fat or sodium,” Hughes said. The Impossible Whopper clocks in at a comparable 639 calories and 1,354 milligrams of sodium. For example, Burger King’s Whopper has 679 calories and 1,174 milligrams of sodium. Still, plant-based doesn't automatically mean healthier.

Nutrient-dense plant-based diets have proven health benefits, including decreasing the risk of obesity, diabetes, cardiovascular diseases, osteoporosis and some forms of cancer. Making it meatless or plant-based is another healthy swap. “Just because it’s chicken, it doesn’t mean it’s healthier than a burger, you have to get a real sense of how it’s prepared,” Hughes said, recommending the grilled option rather than fried. But fried chicken, and fried food consumption in general, is unhealthy in excess. Headed to the drive-thru but want to choose a healthier option? Here are Hughes' biggest tips for increasing the nutritional value of your fast food meal: Know how your food is preparedĬhick-fil-A is often heralded as healthier than other fast foods because chicken contains less saturated fat than red meats. Inside America's obesity epidemic: The problem, and solution, aren't so simple Healthy fast food swaps to make What does 'processed food' even mean?: Breaking down myths and risks “Those sandwiches that either come with the tomatoes, lettuce or spinach, any kind of vegetables on there or allow you to add those options.” “You also want to look for menu items that have vegetables on there,” Hughes said. Restaurants with customizable menus also tend to have healthier options, where you can control the protein, vegetables and sauces more than other fast food chains. If you really want to nail down a restaurant, Hughes said the healthiest fast food locations are those that offer “more of a hybrid between a traditional fast food with a drive-thru and a restaurant where you would go in and sit down.” “If you go into Chipotle, it means still that you have to make smart choices.” “Just because it says McDonald’s and the store next door says Chipotle, it doesn’t matter, it doesn’t mean that you’re going to eat healthier,” Hughes said. Rather than sifting through different fast food chains across your city, focus on the choice you’re making when you stand in front of the cashier. The healthiest fast food isn’t a place, it’s a mindset, said Luanne Hughes, a professor and nutrition educator at Rutgers University’s Cooperative Extension. If you're looking to eat fast food in more healthy moderation, here are some expert tips and swaps to make. Plant-based options are increasing, and it's becoming easier to order a salad or wrap in just a few minutes.īut sometimes you're just craving that burger and fries. What used to mean burgers and fries at a minimal cost has morphed as chains move into the 'fast casual' space or beef up their menus with healthier options. The definition of 'fast food' has blurred over the years.

Healthy fast food options