Do you need to eat a meal on the go? Join the club. In the US, 50% of consumers eat fast food at least twice a week - and this number is increasing thanks to rising grocery costs.
But fast food meals can be a nutritional nightmare, containing an average of 1,193 calories, 2,110 milligrams of sodium, 68 grams of sugar and 14 grams of saturated fat. That's almost recommended daily sodium limit for adults, and more than the daily limit of saturated fat - just in one meal. Too much saturated fat, sugar and sodium have been linked to heart disease. And eating too many ultra-processed foods, like burgers and fries, can lead to cognitive decline.
"One meal won't make or break your overall health; All foods, including delicious foods, can fit into an overall healthy diet," says Vandana Sheth, RDN, CDCES, FAND, registered dietitian nutritionist and author of My Indian table: quick and tasty vegetarian recipes. "When it comes to making healthy choices, pay attention to portion size, protein, fiber, fat, sodium and added sugars."
The next time you're on the go, short on time, or too tired to cook, choose one of these eight healthy options.
1. Dunkin: Wake-up wrap
Thanks to Dunkin
It can be considered a "breakfast sandwich," but Sheth believes the Wake-Up Wrap is a good option any time of day because it is low in carbs and calories and contains 7 grams of protein. Ordering the vegetarian version (without bacon or turkey sausage) helps lower the fat and sodium content.
The wrap can help stave off afternoon hunger, but Sheth warns that at only 180 calories it won't be super filling.
"You may still be hungry, so consider enjoying this sandwich with some fruit or a salad," she adds.
2. Starbucks: Tomato and Mozzarella on Focaccia
The vegetarian sandwich made with mozzarella cheese, roasted tomatoes, basil pesto and spinach is a good source of protein and contains only two grams of sugar and 360 calories.
Although the combination of vegetables, carbohydrates, and protein will keep you feeling full, according to Joan Salge Blake EdD, RDN, program director and clinical professor of nutrition at Boston University, consider adding an apple to boost the fiber content of the meal. increase meal.
3. Panera bread: Strawberry poppy seed salad with chicken
Courtesy of Panera Bread
The fresh salad is packed with healthy vegetables such as romaine, tangerines, strawberries, blueberries and pineapple and is topped with grilled chicken.
The entree-sized salad is filling enough for lunch or dinner and contains only 350 calories with 23 grams of protein, eight grams of fiber and 1.5 grams of saturated fat.
"The proteins and fiber [in the chicken and poppyseeds] provide satiety that makes you feel full," says Blake. "It's a lot of food without a lot of calories."
4. Metro: 6-inch Veggie Delite Sandwich
Go ahead and pile on the veggies. Spinach, tomatoes, onions, cucumbers, green peppers, pickles, olives and other fresh vegetables add minimal calories and lots of flavor and make the 6-inch veggie sandwich extra filling.
Request multigrain bread; it contains fewer calories, fat and carbohydrates than options such as Italian herb or honey oat bread.
Even with all the toppings, including cheese, the sandwich is only 210 calories and contains three grams of fat and 10 grams of fiber. Vicki Shanta Retelny RDN, nutritionist and author of The Essential Guide to Healthy Healing Foods calls it "an excellent source of fiber."
5. Burger King: Impossible Whopper
Thanks to Burger King
The next time you go through the drive-thru, order an Impossible Whopper. In terms of calories, there isn't a big difference between the Impossible Whopper (630 calories) and the traditional Whopper (670 calories), but the plant-based protein patty contains less fat and saturated fat.
With 1,350 milligrams of sodium and 13.5 grams of sugar, the Impossible Whopper is far from a healthy food, but it's a good option when you're craving a burger.
6. Taco Bell: Soft Taco Supreme
The best thing about the soft taco supreme is the ability to customize the ingredients: Blake suggests skipping the ground beef in favor of grilled chicken to cut down on the saturated fat, and adding black beans for fiber and guacamole for healthy fat.
"You can also ask them to double the amount of tomatoes and lettuce to ensure you get enough vegetables," she adds. Onions and jalapeno peppers can also be added.
Even with the extras, a single taco contains only 285 calories and 3.5 grams of saturated fat. Blake admits that 290 milligrams of sodium is high, but "good for fast food."
7. Chipotle: Burrito bowl
Courtesy of Chipotle
The fast casual chain has vegan and vegetarian bowls and bowls suitable for paleo and keto diets; their high-protein bowl, made with black beans, double chicken, cheese, rice, salsa and shredded cheese contains a whopping 82 grams of protein.
"The combination of plant-based protein, brown rice, black beans or pinto beans provides an incredible amount of fiber," adds Blake.
You can also request extras like roasted chili corn salsa, fresh tomato salsa, and guacamole to increase your vegetable intake.
8. Chick-fil-A: Grilled chicken sandwich
Of all the sandwiches on the chicken chain's menu, Blake gives the grilled chicken sandwich top honors.
The sandwich, made with a multigrain brioche bun, grilled chicken, lettuce, tomato and honey-roasted barbecue sauce, contains 390 calories, 28 grams of protein and two grams of saturated fat. To cut down on the 44 grams of carbs in the sandwich, Blake recommends taking advantage of the menu option to swap the sandwich for a lettuce wrap.
Compared to the other chicken sandwiches on the Chick-fil-A menu, which contain more than 1,700 milligrams of sodium - a whopping 73% of the recommended daily sodium intake - there are 770 milligrams of sodium in the grilled chicken sandwich.
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