Which chains are healthiest? Smart choices in fast food

May 14, 2024 - By Kelsey Butler, MS, RDN

McDonald’s, anyone? In our fast-paced world, fast food has become a staple, offering convenience and affordability that are hard to match. While often criticized for nutritional shortcomings, fast food remains a significant part of modern eating habits, especially for those with demanding schedules or limited budgets. This reality presents health and wellness professionals and dietitians with a unique challenge: guiding patients, consumers and clients through the maze of quick-service options without compromising their health goals.

Health and wellness professionals play a crucial role in helping clients make informed choices that align with their dietary needs and lifestyle constraints. Understanding the nutritional landscape of fast food menus, debunking common myths and providing practical tips for healthier eating on-the-go are essential components of effective dietary guidance. Even when time or money are in short supply, dietitians should be equipped with the knowledge and strategies needed to support their clients in making smarter, more balanced food choices. By embracing moderation and making informed selections, fast food can fit into a healthy diet, offering a practical solution for busy days without derailing nutritional progress.

The role of fast food in modern diets

Fast food restaurants are ubiquitous, particularly in urban areas and their efficiency and extended hours cater to non-traditional work schedules and last-minute dining needs, making them a practical choice for many. For consumers and families managing tight budgets, fast food provides a cost-effective dining option, with value menus and promotional deals that help stretch meal budgets further.

Incorporating fast food into a balanced diet requires moderation and mindful selection. Dietitians play a pivotal role in guiding consumers to make healthier choices at fast food restaurants, focusing on meals that include vegetables, lean proteins and whole grains, while limiting items high in saturated fats, sodium and sugars.

Understanding the role of fast food within the broader context of a consumer’s diet and lifestyle is the best way to make recommendations. This knowledge enables dietitians to offer realistic and personalized advice, helping clients align their fast food choices with their health goals while accommodating the realities of modern life. This balanced approach empowers clients to enjoy the benefits of fast food responsibly and mindfully.

Healthier fast food options

In fast food, not all choices are created equal. There are healthier options available that can help clients maintain a balanced diet even when they’re dining on the go. Here’s some potentially healthier choices at popular fast food chains, along with tips for making any fast food meal a bit healthier.

Healthier menu options:

• Grilled chicken sandwiches or wraps: Opt for grilled chicken rather than fried to reduce fat and calories. Request no mayonnaise or sauce, or ask for it on the side.
• Salads: Choose salads with lots of vegetables, lean proteins like chicken or fish and ask for dressing on the side. Avoid salads loaded with high-calorie toppings like croutons, bacon bits or creamy dressings.
• Broth-based soups: These can be lower in calories compared to creamy soups and are often satisfying. Watch the sodium content, as some soups can be quite high.
• Vegetable or bean burgers: For a vegetarian option, these burgers can be lower in saturated fat than their meat counterparts. Ensure they’re not deep-fried and choose whole-grain buns.
• Yogurt parfaits or fresh fruit cups: For dessert or a snack, these options are better than ice cream or baked goods. Look for parfaits with low-fat yogurt and minimal added sugars.

Customization tips:

• Skip the fries: Opt for a side salad, fruit or a yogurt instead of fries to reduce calorie and fat intake.
• Go for water, low-fat milk or unsweetened tea: Avoiding sugary sodas can significantly cut down calorie and sugar intake.
• Choose smaller portions: Many fast food outlets offer smaller portion sizes which can help control calorie intake.

By familiarizing themselves with these healthier options and customization tips, dietitians can effectively guide their patients, consumers and clients to make better nutritional choices when they opt for fast food. This not only helps in maintaining a healthier diet, but also empowers clients to feel more in control of their food choices, even in less-than-ideal dining situations.

Top fast food restaurants for healthier options

While fast food is often synonymous with less nutritious choices, some chains have made strides in offering selections that cater to a healthier lifestyle. For dietitians guiding clients through the maze of quick-service dining, knowing which restaurants generally offer better nutritional profiles can be extremely helpful. Here’s a roundup of top fast food restaurants known for their healthier options, based on average nutrition values of their menus:

1. Subway

Why it stands out: Subway offers the ability to heavily customize sandwiches with plenty of fresh vegetables, lean proteins and whole-grain bread options. Clients can control everything from the type of bread to the amount and variety of toppings and dressings, allowing for tailored, balanced meals.

Recommended choice: Opt for a six-inch sandwich on whole-grain bread, pile on the veggies, choose a lean protein like turkey or chicken breast and ask for mustard or vinegar instead of creamy sauces or mayonnaise.

2. Chipotle

Why it stands out: Chipotle promotes a menu built around fresh, whole ingredients with customizable bowls, tacos and salads that can be assembled to accommodate a range of dietary preferences, including vegetarian and low-carb options.

Recommended choice: Build a bowl with a base of greens or brown rice, add a protein like grilled chicken or tofu, include a variety of vegetables and top with salsa for flavor without excessive calories.

3. Panera Bread

Why it stands out: Known for its focus on fresh ingredients, Panera Bread offers a variety of salads, soups and sandwiches that can easily fit into a balanced diet. It also provides complete nutritional information both in-store and online, aiding in informed choices.

Recommended choice: Choose any of the salads with light dressing on the side and pair with a broth-based soup for a filling meal that controls calorie intake.

4. Chick-fil-A

Why it stands out: Chick-fil-A offers several grilled options, which are lower in calories and fat compared to fried menu items. It also offers sides such as fruit cups and side salads, providing a way to balance out meals.

Recommended choice: Opt for the grilled chicken sandwich or grilled nuggets and swap out fries for a side salad or fruit cup.

5. Starbucks

Why it stands out: While primarily known for coffee, Starbucks also offers a variety of nutritious food options, including breakfast items, salads and snacks that are portion-controlled and nutrient-dense.

Recommended choice: Try one of the protein boxes or grab a spinach and feta wrap for a quick and balanced option.

6. Arby’s

Why it stands out: Arby’s differentiates itself with a variety of protein-rich options that go beyond typical fast food offerings. The menu includes lean roast beef sandwiches, turkey and premium chicken breast items.

Recommended choice: Select the classic roast beef sandwich and pair it with a side salad. Opt for the roast turkey farmhouse salad for a lower-calorie, high-protein meal without heavy dressings or fried toppings.

Practical strategies for dietitians

As dietitians guide their clients through the maze of fast food options, offering practical strategies is key to making healthier choices sustainable and effective. Here are some essential tactics dietitians can use to help clients navigate fast food menus intelligently:

Educational tools

• Menu literacy: Teach clients how to read and interpret fast food menus, including understanding portion sizes and identifying key nutritional information. Encourage them to look for keywords like “grilled,” “fresh,” or “steamed” that typically indicate healthier choices.
• Nutritional information: Show clients how to access and use nutritional information provided by fast food chains, either available in-store or online. This knowledge empowers them to make informed choices based on their specific dietary needs.

Planning ahead

• Pre-visit planning: Encourage clients to review the menu online before visiting to decide on their meal in advance, reducing the likelihood of impulsive, less healthy decisions.
• Smart ordering techniques: Teach clients how to customize orders to reduce calories, fat and sodium. For example, asking for dressings and sauces on the side, skipping cheese or choosing smaller portions.

Behavioral strategies

• Balanced meal composition: Guide clients on how to balance a meal by including a variety of food groups, focusing on incorporating more vegetables and selecting lean protein options.
• Mindful eating: Encourage clients to eat slowly and mindfully, even when consuming fast food, to enhance satiety and prevent overeating.

Long-term habits

• Frequency of fast food consumption: Help clients set realistic goals for how often they can include fast food in their diet, promoting moderation and helping them plan healthier meals at home.
• Incorporating variety: Assist clients in diversifying their food choices across different fast food outlets to maintain a balanced intake of nutrients.
• By implementing these strategies, dietitians can ensure their clients are not only making healthier choices at fast food restaurants, but are also developing lasting habits that contribute to their overall health and wellness.

FAQs 

1. How can dietitians help clients make healthier fast food choices? 

Dietitians can guide clients by educating them on how to read and interpret fast food menus and nutritional information. Advising on smarter ordering techniques, such as choosing grilled over fried items, asking for sauces on the side and opting for water instead of sugary drinks, can significantly impact the healthfulness of a fast food meal. 

2. How can dietitians incorporate fast food into a balanced diet plan? 

Dietitians can help clients incorporate fast food into their diet by planning ahead and choosing meals that complement their nutritional needs for the day or week. Fo example, clients may plan to have 1-2 fast food meals per week to then prepare meals for the rest of the week. 

3. What should dietitians tell clients about the frequency of consuming fast food? 

Dietitians should work with clients to set realistic goals regarding how often they can consume fast food, based on their health objectives and lifestyle. Encouraging clients to think of fast food as an occasional convenience rather than a regular part of their diet can help promote healthier eating habits overall.