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Best Choices for Fast Foods
When we are hungry and in a hurry, the only thing that is important
is "to eat on the go." It is very hard to make good decisions when we stop at a
fast food restaurant or convenience store.
Our editorial team understands how important it is to make the right choices. Here is
a list of healthy foods served at popular fast food chains. Keep in mind this is not an endorsement but a selection
that will help you.
Healthier Choices at Popular Fast Food Restaurants
Fast food restaurants are catching up with wellness. Try a few of the following
choices (find their macro and micro-nutrients by searching for them using our service):
Arby's
- Junior Roast Beef
- Light Roast Chicken, Beef, or Turkey Deluxe
- Roast Chicken or Grilled Chicken Salad
- Grilled Chicken Deluxe
- Grilled Chicken Caesar Salad
- Asian Sesame Salad
McDonald's
- Apple Bran Muffin
- Egg McMuffin
- Hamburger or Cheeseburger
- Chicken McGrill
- Grilled Chicken Caesar Salad
- Chef Salad
- Chicken Fajita
- Chunky Chicken Salad
- Fruit'n Walnut Salad
- McLean Deluxe
- McVeggie Burger
- Fruit'n Yougurt Parfait (not recommended for people with diabetes)
Burger King
- Ham, egg, and cheese bagel
- Hamburger or Cheeseburger
- Whopper Junior or Chicken Whopper Junior
- BK Veggie Burger
- Chef Salad
- Grilled Chicken Caesar Club Sandwich
- Bulls-eye BBQ Deluxe Burger
- Santa Fe Fire-Grilled Chicken Baguette
- Smoky BBQ Chicken Baguette
Kentucky Fried Chicken
- Honey BBQ chicken Sandwich
- Oven Roasted Strips Meal
- Tender Roast Chicken Breast - no skin BBQ
- Baked Beans and Corn on the Cob (not recommended for people with diabetes)
- Garden Rice and Green Beans
- Mashed Potatoes (not recommended for people with diabetes)
Subway
- Ham and Egg Breakfast Sandwich
- Ham, Turkey, or Roasted Chicken Breast Sandwich
- Red Wine Vinaigrette Sub Sandwich
- Veggie delight sandwich
- Sweet Onion Chicken Teriyaki Sandwich
- Steak and Chicken Wrap
- Salads with Ham, Turkey, or Roasted Chicken Breast
- Chicken Noodle, Vegetable Beef, or Minestrone Soup
Taco Bell
- Chicken, Beef, or Steak Taco or Soft Taco
- Bean Burrito (not recommended for people with diabetes)
- Chicken, Beef, or Steak Burrito Supreme, Fresco Style
- Chicken, Beef, or Steak Fiesta Burrito, Fresco Style (not recommended for people with diabetes)
- Chicken, Beef, or Steak Enchirito, Fresco Style
- Chicken, Beef, or Steak Gordita Baja, Fresco Style
- Rice and Refried Beans (not recommended for people with diabetes)
Fast Food Best Bets
| Choose these more often |
Choose these less often |
| Bagel with jelly | Biscuits and Danishes |
| Hot cakes (easy on the butter) | Egg sandwiches |
| English muffins or low-fat muffins | Croissants |
| Scrambled eggs and lean ham on English muffins | Sausage or bacon on
English muffin |
| Grilled chicken sandwiches | Fried chicken sandwiches |
| Plain hamburgers or cheeseburgers | Double burgers |
| Roast beef sandwiches | Fried fish sandwiches |
| Vegetable pizza | Sausage or pepperoni pizza |
| Pizza with regular cheese | Pizza with extra cheese |
| Clear, broth-based soups | Salads with regular dressings |
| Salads with lite dressings on the side | Salad bar salads with creamy
dressing |
| Chunky chicken salads | Subs with bologna, pepperoni,
or mayo-type salads |
| Turkey, lean ham, chicken, or roast beef subs | Chicken nuggets |
| Chicken fajitas | Chimichangas |
| Bean burritos | French fries |
| Mashed potatoes | Baked potato with butter and sour cream |
| Baked potato with chili, salsa, or veggies | |
| Grilled or steamed veggies | Fried veggies |
| Fruit salads and fresh fruit | Fruit pies |
| Low-fat frozen yogurt or ice milk | Cookies |
| Juice or low-fat milk | Regular pop |
| Ketchup, BBQ sauce, pickles, and mustard | Mayonnaise
and salad dressing |
| Pita crisps, baked tortilla chips, whole-grain crackers or baked potato chips | Tortilla or potato chips
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Best Bets at Convenience Stops
Try the following sample snacks to energize you on from a convenience store stop:
- Pre-made turkey, chicken, roast beef, or ham sandwiches
- Low-fat bean burritos
- Low-fat frozen pocket sandwiches
- Microwave popcorn
- Graham crackers
- Animal crackers
- Cheese/peanut butter and cracker combos
- Cereal bars
- Granola bars
- Trail mix
- Pretzels
- Dried fruit
- Fresh fruit
- Yogurt
- Mozzarella cheese sticks
- Soy nuts
- Nuts and seeds (e.g., sunflower seeds or peanuts)
- 100% fruit juices
- Bottled waters
- Low-fat or skim milk or soy milk
Adapted by Editorial Staff, July 2007
Last update, August 2008
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