These are the menu options to look for that will fill you up without filling you out.
Its all processed and packed with sodium, unhealthy fats, and excess preservatives.
This is an important distinction to make.
Opt for smaller portions if theyre available (or share food with someone).
Pass on sugary beverages like soda and drink water or unsweetened iced tea instead.
Say no to mayo.
It can save you a lot of calories and fat.
When in doubt, use your smartphones to look up nutrition information and healthy options.
Doing some research is especially helpful if you have special dietary restrictions.
What Menu Items to Look For
Youre bound to come across one the places listed below.
Here are some specific items to look for and avoid at each of these locations.
Fruit N Yogurt Parfait: This item is one of the least unhealthy choices on the entire McDonalds menu.
The only minor catch is its pretty high in added sugars.
Sausage Burrito: These burritos arent too terrible compared to most of the sandwiches, even if theyre smaller.
They are high in protein and have fewer calories than most of the breakfast sandwiches.
One thing to remember: getting a value meal adds ahash brownto your breakfast.
While tasty, items like the McDonalds hash brown are a great example of stuff thats best avoided.
Additionally, go with water, tea, or black coffee if youre ordering beverage.
Theyre sides and snacksso they wont be as filling as other options.
Artisan Grilled Chicken Sandwich: If you want chicken, the grilled variety is usually the best choice.
It can fill you up without going overboard.
Even acheeseburgerisnt that terrible if you want to upgrade a little.
If it seems like most of these menu items are pretty small, youre not crazy.
Also, be sure to avoid friesand sodawherever you go if possible.
The extra calories and sugars can really pile up.
Ditch the mayo that comes standard and it’s possible for you to save yourself almost 100 extra calories.
A somewhat filling snack that has less of the frills that make bigger burgers worse for you.
Say no to mayo here too.
Otherwise, these are decent snacks that can tide you over until you could get a well-rounded meal.
Still, youre probably better off going with apple slices.
When it comes to deciding between McDonalds and Burger King, it really comes down to taste.
Both places have comparable options as long as you avoid the breaded and fried stuff.
Theres even a veggie version that has much less fat without sacrificing protein.
This is one of the more filling options on the menu too.
A Fresco soft taco is small but it makes for a great, less terrible snack.
Go for a couple Fresco tacos instead of getting a sodium bomb like the massive XXL Grilled Stuft Burrito.
Other items on the Fresco Menu include burritos and crunchy tacos.
Its smaller, but avoiding the nasty stuff at fast food places means controlling your portions.
Smaller items like this make that much easier to do.
Plus theyre usually cheaper!
Ultimate Chicken Grill Sandwich: This the least unhealthy chicken sandwich Wendys has to offer.
If you want chicken, avoid the fried stuff and go with this sandwich instead.
Just as filling without the extra fat and carbs.
Chicken Go Wraps: The grilled version is a pretty decent snack.
It may not be as filling, but definitely one of the better chicken options out there.
If you avoid croutons and go light with the dressing, these are great options.
For healthier dressing options, go for Marzetti Light Italian Dressing.
And again, consider using only half or less of what they give you.
Sides: Corn on the cob and green beans.
The green beans, for example, is the healthiest of all the available sides.
The coleslaw and mashed potatoeswith or without gravyarent the worst available options either.
Kentucky Grilled Chicken: KFCs grilled chicken is actually some of the most reasonable fast food out there.
Say no to the extra crispy and fried chicken strips whenever possible.
Just order the original recipe chicken breast and take off the skin yourself.
Fortunately, Subway and other sandwich places make it fairly easy to customize what youre ordering.
When you add things like mayo and other sauces youre getting double the dose.
Watch out for the sodium levels of sandwiches on the 6g of fat or less menu too.
Just because the sandwich is listed on that menu doesnt make it automatically healthy.
Yellow mustard is okay, but mayo and the fancier stuff will cost you.
Go for the right veggies: Load up on free veggies and consider swapping out lettuce for spinach.
Youll get a similar texture with more nutrients.
you’re free to even throw in some sofritas in there.
Go for the burrito bowls too.
Youll avoid those massive burritos that easily blow past 1000 calories.
Chipotles salads are great options as well.
They even have anutrition calculatorto help you build the perfect meal for your dietary needs before you go.
Salads,or things that call themselves salads,are the biggest abusers of this.
Dont ever assume that something called a salad is healthy.
For example, thePremium Bacon Ranch Chicken Saladat McDonalds is not very healthy at all.
You should also be careful of things labeled premium.
Lastly, be wary of vegetarian options.
Just because something is vegetarian or made without meat doesnt mean that its healthier.
Essentially, dont sweat it too much if you have to grab some Mickey Ds on your long drive.
Whats important is not making it a habit and that you build other healthier habits instead.
Illustration by Tara Jacoby, images byMike MozartandHelen Penjam.
