Fast Food for the Healthy-minded

Ross’ guide to eating fast food.

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Ask any nutritionist and they will tell you, “Don’t eat fast food!” But most people, especially those pinching pennies or who have kids, can’t help but visit a fast food place at least every now and then. So I decided to do a “harm reduction” study on fast food. And what did I find? Most fast food places have at least 1 healthy-ish option even if it is ultra processed. The way I see it, if you’re going to eat bad food you might as well eat less-bad food. These are some strategies for eating less-bad when you dine out at a fast food place:

McDonalds

• Any drink that has no calories
• Any McMuffin, Biscuit, or McGriddle (remove bread)
• Any Burger (remove bread)

Dominos

• Any drink that has no calories
• Any Pizza (scrape the toppings off and eat only the cheese, sauce, and toppings)

Chipotle

• Any drink that has no calories
• Burrito Bowl or Salad
• No Rice, no Beans
• Any Meat
• Any Salsa
• Guacamole and/or Cheese

Burger King

• Any drink that has no calories
• Any Burger (remove bread)
• Any Breakfast Sandwich (remove bread)
• Onion Rings (remove breading)

Sonic

• Any drink that has no calories
• Any Burger (remove bread)
• Grilled Chicken Sandwich (remove bread)
• Any Hot Dog (remove bread)
• Any Breakfast Toaster (remove bread)
• Onion Rings (remove breading)

Chick-fil-a

• Any drink that has no calories
• Grilled Chicken Sandwich, Grilled Chicken Club Sandwich (remove bread)
• Grilled Chicken Nuggets (no sauce)
• Egg White Grill (remove bread)
• Any Biscuit or Muffin (remove bread)
• Greek Yogurt Parfait
• Fruit Cup
• Spicy Southwest Salad
• Market Salad
• Kale Crunch side

Arby’s

• Any drink that has no calories
• Any Gyro or Sandwich (remove bread)
• Any Slider (remove bread)
• Any Roasted Chicken Sandwich (remove bread)
• Any Cheese Steak (remove bread)
• Any Roast Beef Sandwich (remove bread)
• French Dip and Swiss (remove bread)

Carl’s Jr/Hardees

• Any drink that has no calories
• Any Burger except the Western (remove bread)
• Charbroiled BBQ Chicken Sandwich (remove bread)
• Charbroiled Chicken Club Sandwich (remove bread)
• Any Hot Ham’n Cheese (remove bread)
• Chili Dog (remove bread)
• Any Roast beef (remove bread)
• Sausage and Egg Biscuit (remove bread)
• Sausage Biscuit (remove bread)
• Bacon, Egg, and Cheese Biscuit (remove bread)
• Monster Biscuit (remove bread)
• Loaded Omelet Biscuit (remove bread)
• Country Ham Biscuit (remove bread)
• Sunrise Croissant (remove bread)
• Frisco Breakfast Sandwich (remove bread)
• Onion Rings (remove breading)

In-N-Out Burger

• Any drink that has no calories
• Any Cheeseburger or Hamburger (remove bread or protein style)

Starbucks

• Any unsweetened drink or coffee
• Any Panini (remove bread)
• Any Protein Box
• Any Snack Box
• Any Breakfast Sandwich (remove bread)
• Any Egg Bite
• Any Oatmeal
• Any Yogurt

Panera

• Any drink that has no calories
• Any Salad or Bowl
• Greek Yogurt Parfait
• Fruit Cup
• Peach and Blueberry Smoothie with Almond Milk
• Summer Corn Chowder
• Broccoli Cheddar Soup
• Chicken Noodle Soup
• Tomato Soup
• Turkey Chili
• French Onion Soup
• Cream of Chicken and Wild Rice Soup
• Ten Vegetable Soup
• Banana
• Hard Boiled Egg
• Any Sandwich except Grilled Cheese (remove bread)
• Any flatbread (scrape the toppings off and eat only the cheese, sauce, and toppings)

Again, I am not condoning eating fast food. However, I’m also not judging those who do. If you have a diet of mostly fast food, that is your prerogative and I accept you as you are. But a diet of fast food has been shown to cause a laundry list of health problems down the road. I care about you and want the best for you, but it is ultimately your decision what to eat.