If you’re on the road and forced to eat fast food, it doesn’t mean your healthy eating habits have to unravel.
InsideTracker, a health analytics company, has developed a list of fast food restaurants you may encounter and healthier options they offer no matter where you are traveling.
Dual-degree public health and nutrition graduate student, Emily Wei, listed healthy options from some of the most popular drive-thru restaurants.
At Chipotle weight-watchers are recommended to get the Burrito Bowl or Salad, according to the report. You’ll get to choose between chicken, steak, sofritas, barbacoa, or fajita vegetables. Choose either black beans or pinto beans- both are high in fiber.
- If you hold the tortilla, you’ll save 300 calories and 690 mg of sodium. When you forego the cheese and sour cream you’ll avoid an extra 17g of fat.
- You can also escape calories by skipping the rice, but if it’s a necessity, go for the brown rice.
- Guacamole is loaded with healthy fats and a great substitute for cheese and sour cream.
The nutrition breakdown for a steak burrito bowl with black beans, fajita veggies, green tomatillo salsa, tomato salsa, guacamole, and lettuce:
- 575 calories, 27 g of fat (19 g from the guacamole), 5 g of saturated fat, and 22 g of carbohydrates, 20.5 g of dietary fiber, 41.5 g of protein, 68% of your Vitamin A daily value (DV), 74% of your vitamin C DV, and 40% of your DV of Iron.
At Taco Bell Wei recommends you stick to the Fresco menu (this means that all the dairy products like cheese, sour cream, avocado sauce, etc. will be replaced with a scoop of fiesta salsa). The Fresco menu contains items that are 350 calories or less and have less than 10g of fat.
- Fresco tacos have half the calories that a burrito does, and less sodium.
“My choice would be to mix it up, and get a Fresco Chicken Soft Taco and a Fresco Grilled Steak Soft Taco,” Wei said.
When dining at McDonald’s, Wei said the Premium McWrap Chicken Sweet Chili, grilled, is your best bet. With that item you’ll consume 380 calories, 27g of protein, and 10g of fat. You’ll also get 60-percent of your daily value of Vitamin A and 15-percent for Vitamin C. One thing to watch for is the high amount of sodium – 1090mg.
- If that amount doesn’t satisfy your tummy rumbles, add apple slices or a side salad. Avoid hidden calories, fat and sodium by skipping the salad dressing. Instead, Wei says you could dress your salad with salt and pepper.
Chick-fil-A’s grilled nuggets are the best choice for a healthful-minded eater. Wei says an 8-piece portion has just 140 calories, 3g of fat and 23g of protein.
- To dip your nuggets, the Buffalo Sauce may be the way to go. It has 10 calories and just 1 gram of sugar per serving.
- BBQ and honey mustard sauces come in second for lower calorie dipping options, but they have about 10g of sugar. Wei says the buttermilk ranch sauce has 110 calories and 11g of fat and the Chick-fil-A sauce has 13g of fat and 140 calories – the same amount as the nuggets themselves.
- For an addition to your meal, the Grilled Market Salad includes grilled chicken, baby greens, romaine lettuce, apples, strawberries, and blueberries, and is 200 calories, has 4g of fiber, and 23g of protein. The salad has 10-percent of your daily value of iron, 230-percent of your Vitamin A and 70-percent of your Vitamin C.
- Again, don’t let the dressing sneak on extra calories. The lowest calorie choice is the Light Italian Dressing with only 25 calories, 1.5g of fat, and 2g of sugar. The dressing that comes with the salad, the Zesty Apple Cider Vinaigrette, has 230 calories and 19g of fat.
You may just think donuts and coffee when it comes to Dunkin Donuts, but as Wei explains, the DDSMART Wake-Up Wraps may be the way to go. If you get the Egg White Turkey Sausage Wake-Up Wrap or the Egg White Veggie Wake-Up Wrap, you’re looking at just 150 calories and 15-percent of your daily value of Calcium.
- If you’re looking for a little breakfast supplement, Dunkin Donuts offers fresh fruit usually kept in a basket for you to choose from. Bananas, oranges, and apples will likely be your options.
If you’re at Subway, Wei advises choosing options from the “6 grams or less” menu. You’ll get to build the sandwich how you like it, so here are some tips to use along the way.
- The 9-Grain wheat or honey oat bread have 51-percent whole grain and offer the highest fiber. These breads also have less saturated fat and sodium than the others.
- Don’t be afraid to pile on the toppings, Wei said. In fact, if you choose all of the fresh vegetable options, you’ll get two of your daily recommended servings of vegetables.
- Avoid high-fat condiments and meats. To dress your sandwich, choose mustard or vinegar.
- If you want cheese and are skipping the mayonnaise or other high-fat condiments, it’s advised that you limit it to about two slices.
- Those cookies at the end of the line can definitely be tempting, but Subway offers apple slices for a great substitute.
Wendy’s offers an array of salads, but the healthiest choice according to Wei is the Asian Cashew Chicken Salad. The full-size version contains 380 calories, 26g of protein and 6g of fiber that Wei says helps keep you feeling full. The salad has roasted edamame, cashews, grilled chicken, and a light Asian chili vinaigrette. Nuts on top are full of polyunsaturated and monounsaturated fats.
- The salad’s biggest downside is the high amount of sodium – 960mg per serving.
- Like many other fast food restaurants, Wendy’s offers apple slices, which are a great supplement to your meal, providing 90-percent of your daily value of Vitamin C.
If chicken’s on your palate, there are some options at Popeyes. Wei recommends ordering the Blackened Tenders and corn on the cob. Since these tenders are not breaded, you skip extra calories and trans fat. You’ll get three pieces of chicken, which are 170 calories, 26g of protein, and just 2g of fat.
- Corn on the cob is 190 calories, and only 2g of fat. With that you’ll get 4g of fiber and 6g of protein. If you’re still not convinced, corn has antioxidants, phytochemicals, B vitamins, and minerals like magnesium and iron.
Another burger joint you’ll see pop up often on the road is Burger King, and you really can “have it your way.” Wei says your best bet is either the Tendergrill Chicken Sandwich or BK Veggie Burger.
- Whichever sandwich you choose, get it without mayonnaise. You can ask for extra tomatoes and lettuce for extra fiber and nutrients.
- The chicken is flame grilled, not fried or breaded, and has 320 calories. It also has just 5g of fat. The veggie sandwich has 8g of fat, but has 5g of fiber and 21g of protein.
If you’re craving coffee and are grabbing a bite at Starbucks, here’s what Wei recommends: The Chicken and Hummus Bistro Box or the Zesty Chicken & Black Bean Salad Bowl.
- With the Bistro Box you’ll get hummus, grilled chicken, grape tomatoes, cucumber, and whole-wheat pita bread, which all adds up to 270 calories. The box contains 7g of fat, no saturated or trans-fat, 4g of fiber, and 20g protein. You’ll also get 30-percent of your daily value of Vitamin C and 10-percent of your daily value of iron.
- Opting for the Salad Bowl will fill your tummy with grilled chicken, black beans, roasted corn, tomatoes, feta, spring greens, and quinoa with a mild chili vinaigrette. The salad has 360 calories, 15g of fat, 2.5g of saturated fat, and no trans fat. It has 8g of fiber, 19g of protein, provides 50-percent of your daily value of Vitamins A and C and gives you 20-percent of your daily value of calcium.
- If you want just a little something more, try the Seasonal Harvest Fruit Blend.