Need to grab a meal on the go? Join the club. In the USA, 50% of consumers eat fast food at least twice a week – and that number is increasing due to rising food prices.
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. This is almost what is recommended every day sodium limit for adults, and more than the daily limit of saturated fat, just in a single meal. Too much saturated fat, sugar and sodium are linked to heart disease. And eating too many ultra-processed foods, like burgers and fries, can lead to cognitive decline.
“One meal is not going to make or break your overall health; all foods, including indulgent foods, can be part of an overall healthy diet,” says Vandana ShethRDN, CDCES, FAND, dietitian nutritionist and author of My Indian table: quick and tasty vegetarian recipes. “When it comes to making healthy choices, pay attention to portion sizes, protein, fiberfat, sodium and added sugars.
The next time you’re on the road, pressed for time or too tired to cook, choose one of these eight healthy options.
1. Dunkin: wake-up envelope
Courtesy of Dunkin
This could be considered a “breakfast sandwich”, but Sheth thinks the Wake-up wrap is a good option any time of day because it is low in carbs and calories and offers 7 grams of protein. Ordering the vegetarian version (without bacon or turkey sausage) helps reduce the fat and sodium content.
The wrap might help stave off afternoon hunger pangs, but Sheth cautions that at just 180 calories, it won’t be very filling.
“You may still be hungry, so consider enjoying this sandwich with fruit or 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 has only two grams of sugar and 360 calories.
Although the combination of vegetables, carbohydrates and protein will fill you up, according to Joan Salge Blake EdD, RDN, program director and clinical professor of nutrition at Boston University, consider adding an apple to increase the fiber content. of the meal.
3. Panera Bread: Strawberry Poppy Seed Salad with Chicken
Courtesy of Panera Bread
THE fresh salad packed with healthy veggies like romaine, tangerines, strawberries, blueberries and pineapple and topped with grilled chicken.
The starter salad is hearty 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.
“Protein and fiber (in chicken and poppy seeds) provide satiety that will help you feel full,” says Blake. “It’s a lot of food without a lot of calories.”
4. Subway: 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 six inch vegetarian sandwich additional filling.
Ask for multigrain bread; it has fewer calories, fat, and carbs than options like herbed or honey-oat Italian breads.
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 RDNnutritionist and author of The Essential Guide to Healthy and Healing Foodscalls it “an excellent source of fiber.”
5. Burger King: Impossible Whopper
Courtesy of Burger King
Next time you go through the drive-thru, order a Impossible Whopper. In terms of calories, there’s not a big difference between the Impossible Whopper (630 calories) and the traditional Whopper (670 calories), but the plant-based protein patty is lower in overall fat and saturated fat.
With 1,350 milligrams of sodium and 13.5 grams of sugar, the Impossible Whopper is far from a health food, but it’s a good option when a burger craving strikes.
6. Taco Bell: Supreme Soft Taco
The best thing about supreme soft tacosIt’s the ability to customize ingredients: Blake suggests skipping ground beef in favor of grilled chicken to reduce saturated fat, and adding black beans for fiber and guacamole for healthy fats.
“You can also ask them to double the amount of tomatoes and lettuce to make sure you have enough vegetables,” she adds. Onions and jalapeno peppers can also be added.
Even with the extras, a single taco only has 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: Lifestyle 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, featuring black beans, double chicken, cheese, rice, salsa, and shredded cheese, contains 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 ask for extras like chili and roasted corn salsa, fresh tomato salsa, and guacamole to increase your veggie intake.
8. Chick-fil-A: grilled chicken sandwich
Of all the sandwiches on the chicken chain’s menu, Blake gives it the grilled chicken sandwich the highest honors.
The sandwich, made with a multigrain brioche bun, grilled chicken, lettuce, tomatoes and honey-roasted barbecue sauce, contains 390 calories, 28 grams of protein and two grams of saturated fat. To reduce the 44 grams of carbs in the sandwich, Blake recommends taking advantage of the menu option to replace the bun with a lettuce wrap.
Compare to other chicken sandwiches on the Chick-fil-A menu, which contain more than 1,700 milligrams of sodium, or 73 percent of the recommended intake. daily sodium intake— there are 770 milligrams of sodium in the grilled chicken sandwich.
