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Healthyfast food doesn’t have to be an oxymoron.
Max Oppenheim / Getty Images; Graphic by Jocelyn Runice and Margaret Flatley
Here, 21 healthy fast food orders registered dietitians rely on when they’re in a pickle.
However, one caveat is that at over 1,000 milligrams, it’s high in sodium.
When trying to pick a healthy fast-food option, look to ‘eat the rainbow.’
Photo by Calvin W / Flickr (CC Licensed)
Jen Flachbart, M.S., R.D.N.
Its low in sodium and only contains 1.5 servings ofcarbohydratesin a half portion.
Gisela Bouvier, M.B.A., R.D.N., L.D.N.
Courtesy of McDonald’s
Starbucks is now on every corner and at every rest stopit can definitely be considered fast food.
Eliza Whetzel, R.D.
McDonald’s has delicious breakfast oatmeal with fresh apples, dried fruits, and a hint of cream.
Courtesy of Burger King
The dash of low-fat cream adds a fancy mouthfeel and provides fat and protein to balance the dish."
It just means fried.
Amanda Ryman, M.S., R.D.
Courtesy of Panera Bread
I love any of the soups at Panera, but especially this one.
Not only is it delicious, but it’s only 340 calories in a bowl.
Made with butternut squash, it’s filled with antioxidants andfiberto keep me full all afternoon long.
Courtesy of Rubio’s
Natalie Rizzo, M.S., R.D.
It’s better than most other options because it’s packed with protein (40 grams per salad!)
and loaded with tons of heart-healthy fats andfiberthat keeps me full and satisfied longer.
Courtesy of Panera Bread
Shoshana Pritzker, R.D., C.D.N., C.S.S.D., C.I.S.S.N.
And it actually tastes pretty darn good!
One rule of thumb is to look for healthy clues in the name of the meal.
I always avoid menu items that contain ‘creamy,’ ‘crunchy,’ or ‘cheesy.’
That’s usually just code for high-calorie and high in saturated fat."
Nora Minno, R.D., C.D.N.
I prefer restaurants where you’re able to customize your order to opt for healthiest ingredients available.
No matter where I’m eating, I always selectwhole-wheatbread over refined, white flour products.
Turkey and chicken breast are both low in fat and excellent sources of lean protein.
Suzanne Fisher, M.S., R.D., L.D.N.
I go tortilla-less, order a bowl (so many calories in tortillas!
That comes in at 570 calories.
Rebecca Lewis, in-house R.D.
atHelloFresh
This is my first choice for healthy fast food.
I get it on a whole-wheat flatbread sans the mayo-based sauce.
As far ascaloriesare concerned, I never count them.
Nichole Dandrea, M.S., R.D.
“Panera recently made over their menu to include many healthy options.
They also removed additives from many of their ingredients.
The Fuji Apple Chicken Salad contains a whopping 29 grams of protein, mostly from the chicken.
When in doubt, ask questions so you might make an informed decision and act on it.
For example, the tacos at Wahoo’s usually come with cheese.
To keep added sodium and sugar under control, I skip the condiments and ask for theoiland vinegar instead.
We need some of those heart-healthy fats to better absorb some of the vitamins in the vegetables!
Cara Harbstreet, M.S.
I attempt to incorporate vegetables into all lunches and dinners, so a side salad is an easy go-to.
It’s all about balance.”
Tory Tedrow, R.D., C.N.S.C.
I’ll usually ask for sauce on the side so I can monitor how much I put on.
Typically behind the scenes you get double the amount you need."
Elizabeth Ann Shaw, M.S., R.D.N., C.L.T.
This is my go-to because the lean protein and carbs help keep me full.
Melinda Piatek, R.D., C.D.N.
I always ask for extra veggies to see to it I’m getting enough.
Finally, I’ll request a drizzle of red vinegar and oil, oregano, and black pepper.
There’s satiating fiber from the veggies as well as filling protein and healthy fats."
Amy Gorin, M.S., R.D.N., owner ofAmy Gorin Nutrition
“I order it on 9-Grain Wheat Bread.
The secret is to ask them to scoop out the extra bread to remove some calories and carbs.
This also leaves more room forvegetables, so I top the sandwich with a ton of fresh ones.
Then you have a protein, fiber, and veggie-packed lunch, usually for less than 400 calories.”
That fiber-protein combination is key for satiety andweight loss.
I don’t make rules for myself that I can only order ‘healthy’ things.
Adina Fradkin, M.S., R.D., L.D.N.
Quotes have been edited and condensed for clarity.
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