Looking for a quick meal?

There are times fast food may be the only way to eat a meal with a busy schedule. It can be easy to consume fast food menu items with high amounts of sodium, fat, sugar and additives that may impact your health.

Did you know there are healthy fast food options on the menu too? Eating fast food occasionally won't set you back with your nutrition goals, especially if you focus on items that are more nutritious (example- lean and baked protein, complex carbohydrates, fruits and vegetables).

Begin by looking up the nutrition facts ahead of time and learning about what healthy options the restaurant has to offer. Most fast food chains will post the nutrition facts online. By looking at the nutrition facts, you know what items are most aligned with your nutrition goals. You can make food choices at restaurants better by focusing on baked/roasted items versus fried foods. Instead of getting fries for a side item, try fresh fruit or roasted/steamed non-starchy vegetables. Instead of buying a sugary beverage, focus on water and other calorie free/sugar free beverages. Continue to watch portion sizes and listen to your body.

Burger King
  • Grilled chicken sandwich without mayo: 370 calories, 7 grams fat, 2 grams saturated, 6 grams fiber, 36 grams protein.
  • Grilled chicken sandwich: 430 calories, 11 grams of fat, 2.5 grams saturated fat, 2 grams fiber, 40 grams protein.
Mcdonald's
  • Regular hamburger: 250 calories, 8 grams fat, 3 grams saturated, 2 grams fiber, 13 grams protein.
  • Side salad with Newman's Own low-fat balsamic vinaigrette: 50 calories, 1.5 grams fat, 1 gram fiber, 1 gram protein
Wendy's
  • Harvest chicken salad, half size: 320 calories, 15 grams fat, 3.5 grams saturated, 3 grams fiber, 22 grams protein
  • Small chili: 160 calories, 5 grams fat, 1.5 grams saturated, 4 grams fiber, 14 grams protein
Taco Bell
  • Two fresco soft tacos with steak: 300 calories, 8 grams of fat, 3 grams saturated, 2 grams fiber, 20 grams protein
  • Black beans & rice: 190 calories, 3.5 grams fat, 0 grams saturated, 6 grams fiber, 6 grams protein
Carl's jr./Hardees
  • All-natural charbroiled BBQ chicken sandwich: 370 calories, 5 grams fat, 1 gram saturated, 3 grams fiber, 33 grams protein
  • Garden side salad with low-fat balsamic vinaigrette dressing: 160 calories, 8 grams fat, 2.5 grams saturated, 2 grams fiber, 6 grams protein
  • Low carb charbroiled BBQ chicken sandwich: 220 calories, 6 grams of fat, 1 gram saturated fat, 2 grams fiber, 27 grams protein
Arby's
  • Chopped farmhouse salad with roast turkey and light Italian dressing: 250 calories, 14 grams fat, 7 grams saturated, 2 grams fiber, 22 grams protein
  • Chopped side salad: 70 calories, 5 grams fat, 2.5 grams saturated, 1 grams fiber, 5 grams protein
Starbucks
  • Quinoa & chicken protein bowl with black beans and greens: 420 calories, 17 grams fat, 3 grams saturated, 9 grams fiber, 27 grams protein
  • Grande flat white with almond milk: 100 calories, 6 grams fat, 0 grams saturated, 2 grams fiber, 3 grams protein
Sonic
  • Grilled chicken wrap: 440 calories, 15 grams fat, 3.5 grams saturated, 2 grams fiber, 32 grams protein
  • Small fries: 250 calories, 12 grams fat, 2 grams saturated, 3 grams fiber, 3 grams protein
Panda Express
  • Grilled teriyaki chicken: 300 calories, 13 grams fat, 4 grams saturated, 0 grams fiber, 36 grams protein
  • Super Greens: 90 calories, 2.5 grams fat, 0 grams saturated, 5 grams fiber, 6 grams protein
Quizno's
  • 4” Apple Harvest Chicken Sandwich: 400 calories, 16 grams fat, 3 grams saturated, 3 grams fiber, 16 grams protein
  • Small Chili: 160 calories, 5 grams fat, 1.5 grams saturated, 6 grams fiber, 11 grams protein
KFC
  • Kentucky grilled chicken breast: 210 calories, 7 grams fat, 2 grams saturated, 38 grams protein
  • Green beans: 25 calories, 0 gram fat, 2 grams fiber, 1 gram protein
A & W
  • Three-piece hand-breaded chicken tenders: 260 calories, 9 grams fat, 2.5 grams saturated, 1 gram fiber, 40 grams protein
  • Small fries: 201 calories, 8 grams fat, 2 grams saturated, 3 grams fiber, 2 grams protein
Dairy Queen
  • Grilled chicken BLT salad: 270 calories, 11 grams fat, 5 grams saturated, 3 grams fiber, 35 grams protein
  • Kids’ Size Fries: 180 calories, 8 grams fat, 1 grams saturated, 2 grams fiber, 2 grams protein
Chick-Fil-A
  • Grilled chicken cool wrap: 350 calories, 13 grams of fat, 43 grams of protein
  • 12 count grilled nuggets: 200 calories, 4.5 grams of fat, 38 gm protein
  • Side salad: 160 calories, 10 grams of far, 6 gm protein
  • Small fruit cup: 50 calories, 0 grams of fat, 1 gram of protein
Subway
  • Roast beef and provolone sandwich: 6 inch variety. 290 calories, 4.5 grams fat, 1.5 grams saturated fat, 5 grams fiber, 25 grams protein
  • Veggie Delite: 200 calories, 2 grams fat, 0 grams saturated fat, 5 grams fiber, 9 grams protein
  • Oven roasted chicken salad: 130 calories, 2.5 grams of fat, 0.5 grams of saturated fat, 4 grams fiber, 17 grams protein