Grabbing a quick meal at a fast-food place is part of modern life. Whether it’s a road trip, a packed schedule, or just convenience, those drive-thru windows are hard to resist. The problem is that most fast food meals are packed with calories, saturated fat, sugar, and sodium, exactly the things most of us should be cutting back on.
But eating on the go doesn’t have to mean abandoning healthy habits. The American Academy of Family Physicians (AAFP) says you can make smart choices at fast food restaurants without giving up taste or convenience. Here, we’ll cover how to make better decisions when ordering, what to watch for on the menu, and easy ways to reduce empty calories.
How to make smarter fast food choices
Healthy fast food might sound like a contradiction, but it’s absolutely possible. The AAFP recommends treating fast food as an occasional option, not a daily routine. Limiting visits to once or twice a month can help keep calories and sodium in check. When you do go, planning makes a difference. Most restaurants post nutrition facts online or on menus, so take a minute to check before ordering.
Start with portion size. Say no to supersized combos, even if the price difference seems small. Bigger portions mean more calories, fat, and sodium, and research shows that when people are served more food, they tend to eat more without realizing it. Choose regular or junior-sized burgers and skip the extra sides.
Look for menu items that include vegetables, lean proteins, and whole grains. Many chains now offer salads, grilled chicken sandwiches, and even baked potatoes or fruit cups. Just be mindful of add-ons. Creamy dressings, bacon bits, cheese, and mayonnaise can turn a healthy option into a high-calorie one fast.
For burgers, opt for single patties instead of doubles, and skip extras like special sauces or cheese. If you’re at a sandwich chain, go for whole-grain bread with turkey or chicken breast and load up on veggies. At Mexican-style chains, choose grilled meats, soft tacos, black beans, and salsa instead of fried shells, refried beans, or sour cream.
If you’re craving Chinese takeout, steamed or stir-fried veggies with lean protein are better picks than anything fried or smothered in sweet sauces. Drinks are another hidden source of calories. A single 20-ounce soda can add more than 200 calories to your meal. Go with water, seltzer, or unsweetened tea instead. If you really want something flavored, ask for a splash of juice or a lemon wedge.
Finally, stop when you’re satisfied—not stuffed. Ask for a to-go box and save the rest for later. Splitting a meal with a friend is another easy way to cut calories without feeling deprived.
Other things to keep in mind when eating fast food
Here are a few more things to watch out for when eating on the go:
- Read nutrition info. Many restaurants display calorie counts, but not all list sodium or fat content. Check online before ordering.
- Skip trans fats. Some chains still use partially hydrogenated oils, which increase the risk of heart disease. Choose grilled over fried whenever possible.
- Balance your day. If lunch is fast food, make dinner lighter, including vegetables, whole grains, and lean proteins.
- Consult your doctor if needed. If you have conditions like high blood pressure, diabetes, or high cholesterol, ask your doctor what foods to avoid when eating out.
By focusing on portion size, picking grilled over fried foods, and skipping sugary drinks, you can still enjoy the convenience of fast food without setting your health back.