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Nutrition Articles  ›  Eating Away From Home

The 22 Healthiest Fast Foods

What to Order at America's Top 10 Fast Food Joints

-- By Liza Barnes, Health Educator
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Your fridge is stocked with fresh produce, lean meats and low fat dairy products, there’s a whole grain baguette in the bread box, and your pantry has been purged of tempting junk foods. Eating healthy at home is a breeze.

But when you’re out and about in the midst of a hectic day of errands and you have precisely 30 minutes to scavenge and wolf down lunch before your next appointment, squeezing in food of any sort becomes a challenge—a challenge to which fast food restaurants have risen. Tasty, convenient, and cheap, there are plenty of reasons they’re popular. But if you’re watching your weight, or watching your health, a fast food menu is like a minefield! One wrong step and a 2,100-calorie sandwich winds up in your stomach (and later on your thighs). But if you’re careful, you can come out intact, with a meal in your hands, not on your hips.

Dining at a fast food restaurant doesn’t have to be a diet disaster. We’ve scoured the top 10 most popular fast food chains for their healthiest picks, so you don’t throw all of your hard work out the (car) window. Use this list as a guide, or visit the websites provided to tally up totals for your preferred favorites. And remember that these selections are healthier options for the occasional fast-food meal, but they may have other nutritional flaws (like high sodium), so you might not want to make it a regular part of your nutrition plan.

McDonald's
No one can say that McDonald’s isn’t convenient—you can find one on just about every corner in some cities. But can it be healthy, too? Depends on what you choose. Visit www.mcdonalds.com for more healthy ideas.
  • Premium Grilled Chicken Classic Sandwich: When you hold the mayo, you'll save calories and fat.
    370 calories, 4.5g fat, 1g sat. fat, 65mg cholesterol, 1,110mg sodium, 50g carbs, 3g fiber, 32g protein
  • Premium Asian Salad with Grilled Chicken: The majority of the fat in this flavorful salad comes from the almonds, and the Asian Blend contains veggies and soybeans, making it heart-healthy.
    300 calories, 10g fat, 1g sat. fat, 65mg cholesterol, 890mg sodium, 23g carbs, 5g fiber, 32g protein
  • Fruit and Yogurt Parfait: If you’re looking for a sweet treat, this is a winner. Made with low-fat yogurt and topped with low fat granola, strawberries and blueberries, it’s far less sinful but just as tasty as ice cream.
    160 calories, 2g fat, 1g sat. fat, 5mg cholesterol, 85mg sodium, 31g carbs, 1g fiber, 4g protein Continued ›
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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

Member Comments

  • SJM28411
    None of these are good choices. The sodium levels are off the chart! - 2/25/2013 11:40:50 AM
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  • HACK_HACKER
    Not many vegetarian options here. I'd love to see the healthiest vegetarian alternatives in fast food! - 1/13/2013 8:18:08 PM
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  • GORIANA
    Order a child's meal when you want that burger and fries. - 9/25/2012 1:20:43 PM
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  • KEV132KWA
    Definitely agree that we should eat less fast food as a country. I think the biggest reason most of us resort to fast food places like McDonald's, Burger King, Wendy's and the likes is that we don't have time to get food anywhere else. There is a solution, though! Food Trucks! Food trucks serve better food, serve MUCH healthier food, at a cheaper price, and are just as quick getting the food to you. For those of you who have negative preconceptions of food trucks, give them a try, I bet you're pleased. Oh, and for fellow New Yorkers, check out Foodtoeat. com, NYC's new online ordering site that allows users to place orders for pick up from food trucks, saving even MORE time and saving you from standing on line! Enjoy, ladies and gentlemen, and stay away from all those nasty "burgers" and "fries." - 7/26/2012 12:32:57 PM
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  • FIRSTSTEPJST
    Since my Gastric Bypass operation, my "go to" when I have to do fast food, is Chick Fil A Chicken Salad in a cup; it is 350 calories, and 28 grams of protein. It is enough for two servings for me, and when paired with a Diet Fresh Squeezed Lemonade, it is really a treat. Most important for me, is that the texture is very stomach-friendly after surgery. Hope others find it as appealing as I do! - 7/26/2012 11:45:51 AM
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  • JMARCH22
    My "go to" fast food are a Subway veggie salad or foot long (I know, lots of bread, but a good dinner). Every once in a while, I get a Dunkin' Donuts egg white wrap. Mainly, I get McDonald's coffee for a $1 (no sodium). I get it either black or with skim, and I sip it while my kids play. - 5/25/2012 11:11:08 PM
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  • ELIAS_1225
    I eat fast food way more than I should. Reading articles like this helps me realize that I need to eat less fast food even if I think I am making ok choices from the menu. - 3/26/2012 10:58:14 PM
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  • GOODI2SHOOZ
    Ok...99 percent of the things in this article have enormous amounts of sodium! Why is that being completely ignored? And they missed one of the healthiest items on McDonald's menu.. the grapes and walnuts with the yogurt dip.. its inexpensive, healthy..and not loaded with sodium like all the other options... - 9/13/2011 8:15:42 AM
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  • POLLYWANNA1
    Wendy's chili! How could you forget that? Besides being low GI, it's also very economical! - 8/21/2011 12:05:34 PM
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  • ARWILSON2004
    I do not think any fast food place can make a decent salad. I like Wendy's salads the most but it's still more lettuce filler than anything nutritional. - 8/7/2011 10:00:49 PM
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  • RUTHIE254
    And, have you seen the HARDEE'S ads for their Turkey Burger? Around here, they're calling it the "Men's Health Turkey Burger." Gee, just 460 Calories!--not to mention all the sodium you can get with it. What a deal. - 5/4/2011 4:38:11 PM
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  • HALLELUL
    I'm not surprised about the sodium. That seems to be a huge problem with restaurant food even those not considered "fast food".

    Reading this article made me come to the conclusion that if I have to eat out choose chicken. That seems to be the only choice with the exception of Taco Bell.
    - 1/15/2011 8:59:56 PM
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  • BESTDRIVER
    NOT TO BAD FOR ADVERTISING "HEALTHY FAST FOOD" - 12/12/2010 3:43:38 PM
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  • SJPAPMOM
    the article does not mention the choice of what to drinkl we order water and add walmarts early rise packet which has 100% vit c and only 5 calories per 8 9z. tastes like orangade - 6/11/2010 6:32:06 AM
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  • ZABEZABE
    TOO MUCH SODIUM! There's only one thing on this list I myself would deem suitable and that is the taco bell hard fresco taco, but even that is ridiculous. How can Sparkpeople actually deem these healthy?

    - 5/12/2010 11:59:57 AM
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