Half of Americans say they eat fast food for dinner at least some of the time, even though these pit stop meals are often packed with calories, sodium, and saturated fat.
Citing convenience as the primary reason for drive-thru dinners, 87% of respondents to a survey by Tastewise said they would like to see healthier options at fast food chains.
Fortunately, there are ways to make your value meal a bit better for you — and the answer doesn’t have to mean skipping burgers in favor the salad you don’t really want.
Expert nutritionist and biologist Anastasiya Kaliga is on hand with tips for improving your order, and she has some specific suggestions for your favorite chains.
“Choosing a healthy option at a fast-food restaurant doesn’t have to mean settling for a plain salad. Here are some practical, non-trivial ways to make a smarter choice while satisfying your taste buds and meeting health goals,” Kaliga told The Post.
1. Pick meals with protein and fiber
Kaliga notes that protein helps maintain muscle mass and keeps folks feeling fuller for longer.
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily.
Meanwhile, fiber promotes regular bowel movements, supports gut health, aids in weight management, stabilizes blood sugar levels and can lower cholesterol levels.
Recent research found that adequate protein and fiber intake directly affects total sleep time and quality.
“A high-protein, fiber-rich meal prevents energy crashes and unnecessary snacking later,” she said.
Pickup up Chipotle? “A burrito bowl with brown rice, black beans, grilled chicken, and veggies provides a balanced mix of protein and fiber, keeping you satisfied without excess calories,” she noted.
2. Make customizations
Sneaky calories, such as those found in sauces, cheese, added sugar, and refined carbohydrates, contribute to the high caloric content of most fast-food meals. Making simple swaps can equate to serious calorie cutting.
“Ordering a burger without the bun and adding extra lettuce and tomato lowers carbs while increasing nutrients – and instantly slashes around 100 calories off your meal,” she said. “Similarly, opting for a lettuce-wrapped burger cuts refined carbs while maintaining flavor and adding avocado for heart-healthy fats can keep you fuller for longer.”
Kaliga recommends the lettuce bun hack as a healthy upgrade for any McDonald’s burger: “This eliminates refined carbs entirely while providing a fresh, crunchy texture that’s just as satisfying.”
3. Be a bit less saucy
Fast food sauces and dressings are notoriously packed with added sugar, oil, unhealthy fats, and additives that quickly add up to calorie overkill.
Added sugar, in particular, has essentially zero nutritional value and has been shown in medical research to increase the risk of obesity and metabolic disease.
By going dressing-free or asking for sauce on the side, you can control your consumption.
“On average, a single serving of sauce would add around 50-100 calories to your meal. Opting for lighter or smaller amounts can maintain flavor without the excess. Another great hack could be taking your sauce to the side, and dipping your food sparingly can help you control calorie intake,” said Kaliga.
4. Grill, baby, grill
Generally, fried foods are higher in fat, salt, and calories. The oil in which these items are cooked is often hydrogenated and full of trans fats, which are associated with heart disease, cancer, diabetes, and obesity.
However, Kaliga noted that going grilled when you order fast food is an easy way to eliminate these unhealthy elements.
“Grilled options retain protein benefits while being significantly lower in fat. Choosing a grilled chicken breast instead of a fried combo can reduce unhealthy fats while still providing protein and essential nutrients,” she said.
Her favorite place to swap fried for grilled is Chick-fil-A.
“The grilled chicken sandwich or grilled chicken club sandwich is a great choice if you’re looking to reduce your calorie intake without sacrificing flavor. For even fewer calories, you can remove the bun and enjoy the chicken wrapped in lettuce.”
5. Consider your sides
Despite their bad reputation, all carbs are not created equal or equally unhealthy.
“Refined carbs (like white bread and fries) cause blood sugar spikes and energy crashes, while whole grains and fiber-rich alternatives provide steady energy,” Kalig explained.
Choosing grilled chicken in a lettuce wrap over a cheeseburger delivers lean protein with less saturated fat and fewer refined carbs.
Swapping fries for a healthier side like apple slices or carrot sticks adds a boost of nutrition and a satisfying crunch.
At Chick-fil-A, Kalig opts for their Superfood Side, “which includes a mix of kale, broccolini, light vinaigrette, and dried sour cherries for a truly elevated taste. It’s an excellent choice for those looking to add more fiber and antioxidants to their meal.”
6. Wash it down better
What’s a fast food meal without a large soda? A healthier choice.
“While it might be tempting to order a large sugary beverage, opting for a coffee with skimmed milk and sugar-free additions can be a healthier choice. A regular soda can contain around 150-200 calories per 12 oz serving, while a black coffee with skimmed milk and no added sugar contains 15-30 calories,” she warned.
At McDonald’s, Kalig suggests washing your lettuce-wrapped burger down, “with unsweetened iced tea, diet coke, or water. If you need some extra flavor, add a splash of lemon.”