Fast food is often associated with unhealthy meals, but not all options are bad for you. With a little knowledge and careful ordering, you can make healthier choices without sacrificing convenience. Whether you’re on a road trip, rushing between meetings, or just craving something quick, knowing what to order can help you stay on track with your health goals.

This guide will help you navigate fast food menus, avoid the worst offenders, and choose options that are lower in calories, sodium, and unhealthy fats while still being satisfying and nutritious.

1. General Tips for Healthier Fast Food Choices

Before diving into specific menu options, here are some general guidelines to help you make healthier choices no matter which fast food chain you visit:

• Watch Your Portions – Many fast food meals are oversized. Opt for a small or regular portion instead of large combos.
• Skip Sugary Drinks – Sodas and sweetened drinks add empty calories. Choose water, unsweetened iced tea, or black coffee instead.
• Go for Grilled Over Fried – Grilled chicken or fish is a better choice than fried options, which are loaded with unhealthy fats.
• Choose Whole Grains When Possible – Some places offer whole wheat buns or wraps. These add fiber and nutrients compared to white bread.
• Avoid Extra Sauces and Dressings – These can be hidden calorie bombs. Ask for dressings on the side and use them sparingly.
• Load Up on Vegetables – Add extra lettuce, tomatoes, and other veggies to your sandwich or salad to boost nutrients and fiber.

2. Healthiest Choices at Popular Fast Food Chains

McDonald’s

McDonald’s may be known for its Big Macs and fries, but there are some decent healthier choices too:

• Grilled Chicken Sandwich (380 calories, 6g fat, 37g protein)
• Egg McMuffin (300 calories, 12g fat, 17g protein)
• Side Salad with Balsamic Dressing (20 calories without dressing, 35 with dressing)
• Apple Slices (15 calories, 0g fat, natural sugar)

Avoid: Double Quarter Pounder with Cheese, Large Fries, McFlurry

Chick-fil-A

Chick-fil-A has several healthier options, especially if you opt for grilled chicken instead of fried:

• Grilled Chicken Sandwich (380 calories, 11g fat, 28g protein)
• Grilled Nuggets (8 count) (130 calories, 3g fat, 25g protein)
• Market Salad with Grilled Chicken (320 calories, 14g fat, 28g protein)
• Fruit Cup (60 calories, 0g fat, natural sugar)

Avoid: Fried Chicken Sandwich, Waffle Fries, Milkshakes

Subway

Subway allows for customization, so making a healthy choice is easier:

• 6-inch Turkey Breast Sub on Whole Wheat (280 calories, 4g fat, 18g protein)
• Veggie Delight Sub (230 calories, 2.5g fat, 8g protein)
• Chicken Salad (without dressing) (140 calories, 3g fat, 15g protein)

Avoid: Footlong sandwiches with high-calorie sauces like ranch and mayo, Meatball Marinara, Cookies

Taco Bell

Mexican fast food can be healthy if you make the right choices:

• Power Menu Bowl with Chicken (470 calories, 19g fat, 27g protein)
• Soft Chicken Taco (Fresco Style) (150 calories, 3.5g fat, 12g protein)
• Black Beans and Rice (190 calories, 4g fat, 6g protein)

Avoid: Nachos BellGrande, XXL Grilled Stuft Burrito, Quesarito

Wendy’s

Wendy’s has some decent lower-calorie options:

• Grilled Chicken Sandwich (370 calories, 10g fat, 34g protein)
• Apple Pecan Chicken Salad (Half Size) (340 calories, 20g fat, 21g protein)
• Chili (Small) (240 calories, 11g fat, 16g protein)

Avoid: Baconator, Frosty, Large Fries

Starbucks

If you’re grabbing a quick breakfast or snack at Starbucks, here are some of the best options:

• Spinach, Feta & Egg White Wrap (290 calories, 10g fat, 19g protein)
• Oatmeal with Nuts & Dried Fruit (320 calories, 6g fat, 8g protein)
• Turkey Bacon & Egg White Sandwich (230 calories, 5g fat, 17g protein)

Avoid: Frappuccinos with whipped cream, Croissants, Cake Pops

Panera Bread

Panera Bread offers a lot of nutritious choices, but be careful with high-calorie soups and bread bowls:

• Mediterranean Veggie Sandwich (Half Size) (290 calories, 6g fat, 13g protein)
• Chicken Noodle Soup (Cup Size) (160 calories, 4g fat, 14g protein)
• Greek Yogurt with Berries (240 calories, 7g fat, 15g protein)

Avoid: Mac & Cheese, Large Pastries, Bread Bowls

3. The Best Fast Food Breakfast Options

Breakfast can be tricky at fast food places since many items are high in fat and carbs. Here are some better choices:

• Oatmeal with Nuts & Fruit (Starbucks, McDonald’s, Panera)
• Egg McMuffin (McDonald’s)
• Greek Yogurt Parfait (Chick-fil-A, McDonald’s, Starbucks)
• Breakfast Soft Taco (Taco Bell, Fresco Style)

Avoid: Large breakfast burritos, Pancakes with syrup, Anything with biscuits and gravy

4. The Worst Fast Food Offenders

Some fast food items are so high in calories, fat, and sodium that they should be avoided unless it’s a rare treat:

• Double and Triple Burgers – Often 1,000+ calories
• Large Fries – Can be 500+ calories and high in unhealthy fats
• Milkshakes – Usually 600-1,200 calories with tons of sugar
• Fried Chicken Sandwiches – Often 700+ calories with lots of saturated fat
• Pizza (Personal Size or Larger) – Can be extremely high in calories, carbs, and sodium

5. Making Fast Food Even Healthier

If you have to eat fast food but want to make it healthier, here are a few extra tips:

• Ask for Extra Veggies – Add lettuce, tomatoes, onions, and peppers for more fiber.
• Ditch the Bun – Many places will let you have a lettuce wrap instead.
• Skip the Cheese – Saves calories and fat.
• Go Easy on the Sauce – Use mustard or salsa instead of mayo and creamy dressings.
• Opt for a Side Salad Instead of Fries – A simple swap that cuts calories and adds nutrients.

Final Thoughts

Fast food doesn’t have to ruin your diet if you make smart choices. By sticking with grilled proteins, whole grains, fresh vegetables, and smaller portions, you can enjoy fast food while staying healthy. Next time you’re in a rush, use this guide to pick the best option on the menu. Your body will thank you!