Eat Healthier at Fast Food Chains in the USA

healthy fast food
Purple beetroot dough, vegetables and sprouis pizza, Healthy fast food. wooden background, top view, copy space

What is the healthiest way to eat fast food?

I have been eating a lot of fast food lately. I am not sure if it’s because I’m on vacation or what, but I’ve noticed that my appetite has increased, and so has my weight gain.

Here are some things I do when I go out for fast food:

1) Order a salad with dressing. If they don’t offer one, ask them to make you something else instead. They usually will.

2) Ask for no mayo/butter/sugar added dressings. Usually, these contain trans-fats which can cause heart disease.

3) Avoid fried items unless there is nothing else available. Fried foods tend to be high in calories and saturated fats. Also, avoid deep frying as this increases your exposure to toxins such as polychlorinated biphenyls, dioxins, mercury, etc. These chemicals increase cancer risk by increasing cell proliferation.

4) Skip fries – order baked potato instead. This also cuts down on sodium intake.

5) Choose grilled chicken over fried chicken. Grilled chicken tends to be lower in fat than other types of meat due to its leanness. It also contains less salt since most restaurants use low-fat sauces.

6) Look for salads without croutons. Croutons add lots of empty carbs and often tons of oil. Try to get lettuce leaves instead. Most places now serve their vegetables cooked anyway.

7) Order a side dish like steamed veggies or rice. So you’re getting more nutrients from the raw version. Water is always good!

8) Order a drink. You’ll feel better after drinking water. Soda adds extra sugar
and artificial sweeteners, which aren’t healthy either.

9) Don’t forget about dessert. Many people skip desserts altogether, thinking that they won’t want any later. But then they end up feeling guilty afterward. The best thing to do is pick one item off the menu and enjoy it. Then move on to another healthier option next time around.

10) Drink plenty of H20. Drinking enough fluids helps keep us hydrated and keeps our bodies functioning correctly. Not only does it help prevent dehydration, but it also prevents constipation.

11) Eat smaller portions. When we overeat, our stomachs grow more extensive and store excess energy as body fat. Eating small meals throughout the day allows our metabolism to stay active all day long. By keeping our metabolism working efficiently, we burn stored fat faster.

Can you eat healthier if you choose fast food restaurant?

Yes, you can eat healthier at fast food restaurant. Just follow my tips above, and you should have an easier time choosing what goes into your mouth. Remember, though, moderation is key. Enjoying treats every once in a while doesn’t hurt anyone.

What is the number 1 healthiest fast-food chain?

1) McDonald’s: Mcdonald’s has been ranked 1 for years because it offers many options for vegetarians and vegans. They offer eggless omelets, vegetable sandwiches, wraps, fruit cups, a salad bar with no dressing, and vegan milkshakes. They don’t skimp on quality ingredients either; they source 100% beef patties, fresh produce daily, and free-range eggs.

2) Subway: Subways breaded meats contain 70% fewer calories compared to regular hamburgers. Their breading consists of whole wheat flour mixed with herbs and spices. Their sandwich toppings are made from natural sources, including tomatoes, peppers, onions, spinach, mushrooms, cucumbers, olives, artichokes, avocado, sprouts, and hummus. If you prefer vegetarian options, they sell tofu sub rolls too.

3) KFC: It may not be the most nutritious choice, but nothing beats fried chicken when hunger strikes. Organic chicken tenders are lower in sodium than other fried foods and come with lettuce, tomato, onion, and light ranch sauce. And since KFC primarily uses organic products such as potatoes grown without pesticides, this makes them a great alternative. For those who avoid gluten, check out their Gluten Free Tenders.

4) Taco bell: This Mexican-inspired taco place serves high protein burritos loaded with lean ground meat, beans, cheese, guacamole, salsa verde, and low-fat sour cream. In addition to being incredibly filling, these tacos are also very affordable. With prices ranging between 5 – 10 dollars each depending on size, quantity, and location, you get a lot of food for your money.

5) Wendy’s: Another good cheap meal is found at Wendy’s drive-through window or restaurants. You can order anything in the kid’s section, including grilled chicken nuggets, apple slices, broccoli, carrots, baked potato chips. Or go ahead and splurge on the Signature Salad with Grilled Chicken and dress it however you like!
The best part about BK is that they give you lots of choices.

6) Burger King: Who doesn’t love Burger king?! Well, now they’re making burgers more healthy by using vegetables instead of buns. Choose any burger that contains only 50 grams of total fat per serving. Veggie lovers will enjoy Sweet Potato Fries,
Apple Slices, Broccoli Slaw, Tomato, Lettuce & Onion Wedges, Fried Onions, French fries, etc.

7) Jack in the Box: Jack in the box has some tasty-looking menu items. I recommend trying one of their salads, wrap combos, or a kids’ combo. Check out their website for nutrition information. Roast Beef Sandwiches are delicious and full of flavor. But beware of extra sauces and sides added during preparation. Watch out for creamy coleslaw, crispy french fries, and super thick shakes.

8 ) Arby’s: A classic roast beef sandwich shop located everywhere.

9) Hardee’s/Carl’s Jr.: Both chains have similar menus, and both serve up hefty portions for a low price. Carl’s Jr.’s double cheeseburger comes in around 600 calories, while Hardee’s triple quarter pounder with cheese is over 700 calories. So if you want something quick and easy, choose Carl’s Jr.

10) White Castle: Like Chuck E Cheese, this American restaurant sells small portion sizes of its signature sliders featuring different fillings. Most are under 300 calories and make for a perfect snack.


Healthier options while eating fast food only depend on us entirely as we have to look forward. We all know that fast food is unhealthy but what if we had healthier choices? Well, now we do! We have more options than ever before with introducing new products such as salads, wraps and even healthy desserts. These products are available at most fast-food restaurants, and some make them of the best chefs and food scientists in the industry.


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