Summer Travel Series: Navigating the fast food menu
Navigating the Fast Food Menu
As we have already discussed in the last few weeks, preparation is Your Best Tool
As a recap, if you have control over your schedule, avoid being forced into impulsive, less-healthy choices by planning ahead:
Eat Before You Leave: Consuming a satisfying meal before you head out reduces the temptation to stop for junk food.1
The "Snack Box" Strategy: If you are a grazer, packing a portable snack box with protein (e.g., hardboiled eggs, jerky), fats (e.g., nuts, seeds), and fiber (e.g., fruits, veggies) keeps you in control of your intake and saves money.1
Be Patient: If the available options are unappealing or unhealthy, it is okay to wait. Sometimes accepting the slight discomfort of being hungry is a better choice than consuming food that doesn't align with your goals.1
While avoiding fast food is the most reliable strategy, travel and busy schedules often make it an inevitable part of life. The goal isn’t to aim for perfection, but to make conscious choices that keep you energized rather than lethargic—a philosophy of "better over perfect".Understand the Landscape1
Fast food and restaurant meals are frequently energy-dense and nutrient-poor, contributing to significant calorie intake that can easily exceed a day's worth of energy needs in a single sitting. Recognize that food companies often use health claims—such as "made with whole grains" or "zero trans fats"—to create a false impression of health, even if the item is high in salt, sugar, or empty calories.Core Strategies for Healthier Choices2
When you find yourself at a fast-food counter, prioritize the following:
Build a Balanced Meal: Look for a combination of protein, healthy fats, and fiber to keep hunger at bay and maintain steady energy levels.13
Identify Your Protein Anchor: Choose entrees that prioritize protein, such as chicken sandwiches or egg-based breakfast items. If you are looking for breakfast, options like a Turkey Bacon, Cheddar & Egg White sandwich or an Egg White Grill can provide significant protein.3
Make Strategic Swaps: You can often modify standard orders to be healthier. Simple changes like skipping the cheese, opting for no mayo, or choosing a salad side over fries can significantly reduce sodium and empty calories.23
Watch the Liquid Calories: Beverages are a significant source of sugar and calories. Skipping the soda or shake can make a major difference in the overall impact of the meal.2
Seek Alternatives: Some chains offer relatively healthier, nutrient-dense options compared to traditional deep-fried menus. For example, some regional chains, like Pollo Tropical, offer bowls with beans and rice that can be a better choice if you avoid the fried sides.4 By viewing your food choices on a spectrum rather than as "good" or "bad," you can navigate fast-food stops while still honoring your health goals.1
Here are some suggestions from most of your major fast food chains
Arbys: Roast Beef Gyro
Au Bon Pain: Mediterranean Salad
Boston Market: Rotisserie Chicken Bowl
Burger King: Grilled Chicken Sandwich and Applesauce
Bojangles: Grilled Chicken Sandwich, Green beans, Dirty RIce, Cajun Pintos
Cava: Grilled chicken salad bowl
Chick-fil-a: Lunch: Grilled chicken sandwich or Grilled nugget, kale salad, and a fruit cup / Breakfast: Egg White Grill and a fruit cup / Market Salad
Chipotle: Salad bowl
Denny’s: Loaded Veggie Omelet
Dominos: Pacific Veggie Thin Crust
Dunkin Donuts: Wake-up Wrap / Chicken and Roasted Pepper Wrap
Einstein Bros: Avocado Veg Out
El Pollo Loco: Double Chicken Avocado Salad
Five Guys: Little Hamburger with all the veggie toppings
In-N-Out Burger: Protein Style Hamburger
Jack in the box: Chicken Fajita Pita
Jimmy Johns: Turkey Unwich with all the vegetable toppings
Jersey Mike’s: Turkey and Provolons sub / Grilled Chicken Sub / Veggie Sub
McDonald’s: Egg McMuffin / Fruit and Maple Oatmeal / Apple Slicers
Moe’s Southwest Grill: Burrito Bowl
Panda Express: String bean chicken breast or Eggplant Tofu over super greens
Panera: Green Goddess Cobb / Strawberry Poppyseed / Balsamic Greens with Grains/ Mediterranean Sandwich
Papa Johns: Garden Fresh Pizza
Pizza Hut: Veggie Lovers Thin and Crispy
Popeyes: Blackened CHecken Tenders, coleslaw, red beans and rice
Potbelly: A Wreck, Skinny
Qdoba: Paleo Chicken Salad
Quiznos: Spicy Monterey Sub
Sweetgreen: Hummus Crunch
Shake Shack: Hamburger with all the veggie toppings
Starbucks: Egg White Roasted Red Pepper Bites / Spinach, Feta and Egg White Wrap /Oatmeal
Subway: Oven roasted turkey or any salad
TIm Hortons: Chili
Taco Bell: Soft taco with beans chicke and veggies / Chicken Power Bowl
Wendy’s Apple Pecan Chicken Salad / Plain Baked Potato and Chili
Whataburger: Apple and Cranberry Chicken Salad
Zaxbys: Grilled chicken Zalad / Grilled Chicken Sandwich and coleslaw
