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Healthy Fast Food Orders, According To A Nutritionist

By Cody

The joys of trying to eat healthy!  We live in a world where we like things fast and easy.  And when it comes to food, usually the quick meals aren’t the healthiest.  There are so many times when we fail to plan and wind up needing to grab a quick meal.  So when it comes to meals on the go, what are some healthy fast food orders?

Dr. Gabrielle Fundaro has worked as a nutrition coach for many years.  She recently did an interview with Barbend.  During the interview, she shared some of the healthiest options you have when it comes to fast food.  Dr. Fundaro put together a great list of 25 of the healthiest choices from some of the most popular fast food chains.

She also shared her top tips for making healthy choices when you’re placing your order at fast food restaurants as well. We all know cooking our own meals usually is the best option, but not always feasible.  But if you are cooking at home, these kitchen gadgets can help make cooking easier!

Here’s Dr. Gabrielle Fundaro’s Top 25 Healthy Fast Food Orders, as shared with Barbend:

  • McDonald's

    • Hamburger – 250 calories, 9 grams fat, 31 grams carbs, 12 grams protein.
    • McDouble (No Cheese) – 350 calories, 16 grams fat, 31 grams carbs, 20 grams protein.

  • Wendy's

    • Jr. Hamburger – 250 calories, 11 grams fat, 25 grams carbs, 13 grams protein.
    • Jr. Cheeseburger – 340 calories, 14 grams fat, 26 grams carbs, 14 grams protein.

  • Chick-Fil-A

    • Grilled Chicken Sandwich – 320 calories, 6 grams fat, 41 grams carbs, 28 grams protein
    • Chicken Tortilla Soup – 340 calories
    • 10 grams fat, 38 grams carbs, 23 grams protein.
    • Grilled Chicken Nuggets (8) & Fruit Cup – 190 calories, 3 grams fat, 15 grams carbs, 25 grams protein.

  • KFC

    • Chicken Little & Green Beans – 325 calories, 15 grams fat, 32 grams carbs, 15 grams protein.
    • Snack-Size KFC Famous Bowl – 270 calories, 14 grams fat, 27 grams carbs, 11 grams protein.

  • Taco Bell

    • Power Menu Bowl: Grilled Chicken (No Signature Sauce, Easy Cheese, Extra Lettuce and Tomato) – 400 calories, 15 grams fat, 43 grams carbs, 25 grams protein.
    • Vegan Black Bean Burrito (Extra Beans, Add Rice, No Cheese) – 420 calories, 10 grams fat, 69 grams carbs, 14 grams protein.

  • Chipotle

    • Sofritas Burrito Bowl (Brown Rice, Black Beans, Fajita Vegetables, Lettuce, Salsa) – 545 calories, 17.5 grams fat, 77 grams carbs, 21 grams protein.
    • Grilled Chicken Salad (Black Beans, Fajita Vegetables, Roasted Chili-Corn Salsa) – 425 calories, 10 grams fat, 46 grams carbs, 45 grams protein.

  • Domino's

    • Thin Crust Veggie Pizza (Light Cheese) – 290 calories (¼ Medium Pizza), 15 grams fat, 28 grams carbs, 10 grams protein.
    • Chicken Parmesan Sandwich – 380 calories (½ Sandwich), 15 grams fat, 36 grams carbs, 24 grams protein.

  • Pizza Hut

    • Veggie Lovers Thin n’ Crispy Pizza – 360 calories (¼ Medium Pizza), 12 grams fat, 48 grams carbs, 16 grams protein.
    • Chicken Garden Salad (No Cheese, Dressing Not Included) – 400 Calories, 17 grams fat, 39 grams carbs, 30 grams protein.

  • Subway

    • 6-Inch Oven Roast Turkey & Swiss Sub (Multigrain Bread, Mustard, and Veggies) – 320 Calories, 8 grams fat, 40 grams carbs, 24 grams protein.
    • 6-Inch Veggie Delight with Provolone (Multigrain Bread, Mustard, and Veggies) – 250 Calories, 6 grams fat, 39 grams carbs, 12 grams protein.

  • Panera Bread

    • Mediterranean Veggie Sandwich on Tomato Basil Bread – 540 calories, 12 grams fat, 89 grams carbs, 21 grams protein.
    • Green Goddess Cobb Salad with Chicken (Half) & Apple – 250 Calories, 15 grams fat 35 grams carbs, 18 grams protein.

  • Starbucks

    • Turkey Bacon, Cheddar & Egg White Sandwich – 230 Calories, 5 grams fat, 28 grams carbs, 17 grams protein.
    • Spinach, Feta & Egg White Wrap – 250 Calories, 8 grams fat, 34 grams carbs, 20 grams protein.

  • Dunkin'

    • Egg and Cheese English Muffin – 340 calories, 15 grams fat, 38 grams carbs, 14 grams protein.
    • Egg White & Veggie Omelet Bites with English Muffin – 270 calories, 13 grams fat, 42 grams carbs, 19 grams protein.

  • Top 5 Tips When Selecting Healthier Fast Food Options

  • 1. Swap Out Mayonnaise

    Mayo and other burger sauces are often loaded with oil, which increases the fat content and calories. Ask for vinegar-based condiments like mustard and ketchup.

  • 2. Choose Grilled Versus Fried Chicken

    This shouldn’t be a surprise! Grilled meats versus fried are almost always going to be the healthier option! Making this swap will help reduce overall total fat in the meal, and it’s easier on your digestive system too.

  • 3. Top Pizza with Lots of Veggies

    Choosing a thin crust and adding a lot of vegetables can help keep you from going overboard on calories, while not feeling like you’re lacking something.  Also, veggies have a lot of fiber, which keep you fuller for longer.  They are also mostly water, which keeps calories lower!

  • 4. Swap to Higher Protein Sandwiches

    Choosing whole-grain bread and lean meats like chicken or turkey can increase protein content in your meal.  This helps you feel full and less likely to order more food.

  • 5. Opt for Vinaigrette-Based Salad Dressings

    Salads are mostly deemed healthy, but are often heavy on fat-based creamy dressings, like Caesar or Ranch. Opting for vinaigrette helps reduce oils and fats on the salad, cutting down your calories without sacrificing too much flavor.

For more health and fitness reads, check out Barbend.

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