Dash Diet Approved Fast Food

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Whether you're on a road trip or just craving a burger like no other, sometimes you just need to eat fast food. Yes, even nutritionists turn to McDonald's now and then. (What, you thought they literally meal-prepped all their food? Nah.) And, luckily, more and more healthy fast food restaurants pop up every day.

Of course, not all fast food is created equal. "It definitely comes down to what you order," says dietitian Keri Gans, RD, author of The Small Change Diet. "There are the healthier choices and then there are the not-so-great ones."

Still, "with everybody's hectic schedules these days, it is definitely okay to eat fast food sometimes," Gans says. "No one should feel guilty about it."

Plus, if you're really craving a burger but force yourself to stick to something you don't truly enjoy, "you'll likely end up eating more than you would have had you just stopped to get the fast food you wanted," says Alissa Rumsey, RD, a NYC-based dietitian and owner of Alissa Rumsey Nutrition and Wellness. "One meal will not make you unhealthy, just like one meal will not make you healthy."

If you find yourself at a chain food joint and want to stay on the healthier side of things, though, there are a few things to keep in mind.

"Ordering as simple as possible, like grilled chicken or a single hamburger, is always a safe bet," Gans says. "Pass on extra toppings, such as bacon or special sauces and opt for more veggies and whole grains, if possible."

Rumsey recommends considering the following: "I like to think about what the meal is providing and how it will make me feel. Will the meal sustain me? Am I getting adequate protein, carbs, fat and fiber? Will it make me feel tired and sluggish or energetic?"

Since a lot of places let you custom order these days, if you see something that sounds delicious but want to tweak it to make it healthier, you usually can, Rumsey adds.

Not sure where to start? Here are the healthy fast food restaurant orders nutritionists turn to in a pinch.

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Taco Bell: Chicken Taco

This bare-bones taco, with shredded chicken, lettuce, tomato, and cheddar cheese, fits into Gans' rule about keeping it simple. It's also high in protein, so it'll help fill you up.

Per serving: 170 calories, 8 g fat (3 g saturated), 16 g carbs, 1 g sugar, 450 mg sodium, 1 g fiber, 10 g protein

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Taco Bell: Beef Fresco Crunchy Taco

Dietitian Rosanne Rust, RDN, author of DASH Diet For Dummies, orders the Beef Fresco Crunchy Taco at Taco Bell. "It may surprise you that the crunchy tacos have fewer calories and less sodium than soft tacos," says Rust.

Per serving : 140 calories, 7 g fat (2.5 g saturated), 14 g carbs, 0 g sugar, 300 mg sodium, 3 g fiber, 6 g protein

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Starbucks: Hearty Blueberry Oatmeal

Thanks to a substantial selection of ready-to-go meals, Starbucks is a great option when you're pressed for time. "Starbucks has a good selection of breakfast items," says Jessica Ivey, RDN.

"I love this [oatmeal] because it provides five grams of filling fiber," she adds.

Per serving : 220 calories, 2.5 g fat (0.5 g saturated), 43 g carbs, 13 g sugar, 125 mg sodium, 5 g fiber, 5 g protein

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Starbucks: Spinach, Feta, and Cage-Free Egg White Wrap

"This is one of my favorites because it's packed with 15 grams of protein to keep me full and satisfied," says Ivey.

Per serving : 290 calories, 10 g fat (3 g saturated), 33 g carbs, 4 g sugar, 830 mg sodium, 6 g fiber, 9 g protein

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Chipotle: Chicken Burrito Bowl

For Jessica Perez, RD, any fast food chain that features a build-your-own model is a good option. She appreciates that the Chipotle website features a nutrition calculator tool that lets you create your meal around your desired nutrients.

Her combination of romaine lettuce, chicken, black beans, fajita vegetables, and a dash of tomatillo green chili salsa is packed with protein and nutrients.

Per serving : 350 calories, 8.5 g fat (3 g saturated), 32 g carbs, 6 g sugar, 930 mg sodium, 9 g fiber, 41 g protein

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Chipotle: Steak Salad

"My go-to is a steak (or chicken) salad with bean," says Kelli McGrane, RD, dietitian for Lose It!. "There isn't a huge difference between the black and pinto beans, so go with the one you like the best, and add fajita veggies. Instead of cheese or sour cream, opt for guacamole, which will still give you that creaminess, but with a dose of healthy fats."

Per serving : 535 calories, 29.5 g fat (6 g saturated), 37 g carbs, 5 g sugar, 1,060 mg sodium, 16 g fiber, 32 g protein

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Sweetgreen: Guacamole Greens Salad

Ever-growing chain sweetgreen has plenty of good-for-you options to pick from, but dietitian Jenna Appel, RD, CPT, particularly loves the Guacamole Greens Salad.

Made with roasted chicken, avocado, tomatoes, and red onions, it's a colorful, nutritious pick (even with the tortilla strips).

Per serving: 530 calories, 36 g fat (6 g saturated), 27 g carbs, 1 g sugar, 616 mg sodium, 11 g fiber, 26 g protein

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Panera: Mediterranean Veggie Sandwich

This popular chain is perfect when you're in a bind, thanks to their many veggie-packed options. Ivey loves that they offer half-size portions of their salads and sandwiches. (Bonus: They have a TON of vegan options.)

"If I'm craving a sandwich, I go for the Mediterranean Veggie for a crisp, refreshing option," says Ivey. "It provides plant-based protein and fiber to fill me up." (She washes it down with a Plum Ginger Hibiscus Tea.)

Per serving : 560 calories, 12 g fat (3 g saturated), 94 g carbs, 9 g sugar, 1,400 mg sodium, 7 g fiber, 20 g protein

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Panera: Ancient Grain And Arugula Salad With Chicken

Ivey loves this option from Panera since it provides four food groups in a single salad: vegetables, fruits, lean protein, and grains. Not too shabby.

Per serving : 210 calories, 7 g fat (1.5 g saturated), 20 g carbs, 10 g sugar, 150 mg sodium, 3 g fiber, 12 g protein

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Five Guys: Little Hamburger

Rust is always watching her sodium intake, so it's comforting to know that Five Guys items tend to contain less salt than other chains, she says.

"I order the Little Hamburger topped with as many veggies as possible," says Rust. "This will run you about 480 calories and 380 milligrams of sodium, plus toppings. Overall, not bad for a fast food burger."

Per serving : 480 calories, 26 g fat (11.5 g saturated), 39 g carbs, 8 g sugar, 380 mg sodium, 2 g fiber, 23 g protein

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Five Guys: Bunless Cheeseburger

"The key for a healthy meal is to incorporate the veggies while still enjoying the taste of a burger," says McGrane.

She recommends ordering a bunless cheeseburger over a bed of lettuce, tomatoes, and peppers. This way, you still get to enjoy the best parts of a cheeseburger, but with fewer calories and more nutrients.

Per serving : 308 calories, 23 g fat (12 g saturated), 4 g carbs, 2 g sugar, 417 mg sodium, 2 g fiber, 20 g protein

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Chopt: Orchard Salad

Another eatery making quick, healthy food easier to find across the East coast: CHOPT.

Appel loves their Orchard Salad, which is made with crunchy apples, walnuts, and goat cheese.

Per serving: 600 calories, 37 g fat (3 g saturated), 21 g carbs, 9 g sugar, 557 mg sodium, 8 g fiber, 44 g protein

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Subway: Rotisserie-Style Chicken Sandwich

Sometimes you just need a huge-ass sandwich, right? "Subway's Fresh Fit menu makes it easy [to eat healthy], providing two servings of veggies and 24 grams of whole grains per serving," says Rust.

To level up her chicken sandwich, Rust opts for nine-grain honey oat bread with banana peppers, lettuce, cucumbers, olives, and spinach.

Per serving : 340 calories, 7 g fat (2.5 g saturated), 43 g carbs, 6 g sugar, 900 mg sodium, 5 g fiber, 29 g protein

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Subway: Veggie Delite Sandwich

With just 280 milligrams of sodium, Rust loves this Subway option. It's great for vegetarian and vegan diners—or anyone looking to up their veggie intake.

Per serving : 200 calories, 2 g fat (11.5 g saturated), 39 g carbs, 5 g sugar, 280 mg sodium, 5 g fiber, 9 g protein

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Thai Express: Thai Soup With Chicken

Thai food can be high in calories, fat, and sugars thanks to the different sauces, cooking oils, rice, and noodles, says McGrane. "However, at Thai Express, everything is made to order, so don't be afraid to ask for modifications to standard menu options."

"I go for the Thai soup with chicken, which comes in at 500 calories," says Perez. It's full of rice noodles, bean sprouts, onion, carrot, green onion, coriander, and red onion.

Per serving : 500 calories, 6 g fat (1 g saturated), 76 g carbs, 8 g sugar, 1,800 mg sodium, 6 g fiber, 36 g protein

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Thai Express: Shrimp Stirfry Bowl

"Filled with fiber and protein, order a shrimp stir-fry bowl, but ask to sub half the rice for vegetables," says McGrane. Go for the basil, eggplant, or chili paste sauces, which are the lowest in calories.

Per serving : 435 calories, 14.5 g fat (1 g saturated), 61 g carbs, 22 g sugar, 2,200 mg sodium, 4 g fiber, 15 g protein

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McDonald's: Happy Meal

"If you're going to a fast food chain like this one, it's actually easy to make healthy choices," says Perez.

Hit your cravings in moderation with a Happy Meal, which includes four chicken nuggets and a mini serving of fries. Just make sure to avoid fountain soda and stick to water.

Per serving : 290 calories, 15 g fat (2 g saturated), 26 g carbs, 0 g sugar, 390 mg sodium, 1 g fiber, 0 g protein

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McDonald's: Apple Slices

If you're just after a quick snack or something to round out your Happy Meal, Perez recommends crunchy and refreshing apple slices.

Per serving : 40 calories, 0 g fat (0 g saturated), 10 g carbs, 8 g sugar, 5 mg sodium, 2 g fiber, 0 g protein

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Chick-Fil-A: Market Salad

Depending on what you order, Chick-fil-A is totally RD-approved. "Being a Southerner, my all-time favorite fast food restaurant is Chick-fil-A," says Ivey. "I love that they offer healthier choices, including salads."

The Market Salad with added grilled chicken nuggets is one of Ivey's favorites since it satisfies every flavor craving. Topped with grilled chicken, chopped apples, fresh berries, blue cheese, and a light balsamic vinaigrette, it's basically a farmer's market in a bowl.

Per serving : 320 calories, 14 g fat (3 g saturated), 26 g carbs, 13 g sugar, 580 mg sodium, 6 g fiber, 27 g protein

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Chick-Fil-A: Grilled Chicken Sandwich

Finally, a fast food sandwich that comes with multigrain bread by default! "One of my go-to Chick-Fil-A options is the grilled chicken sandwich, which is served on a multigrain bun with lettuce and tomato, and a fruit cup on the side," says Ivey.

Per serving : 330 calories, 6 g fat (1.5 g saturated), 41 g carbs, 9 g sugar, 710 mg sodium, 4 g fiber, 29 g protein

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A&W: The Beyond Burger

A&W isn't all root beer floats and three-story Grandpa burgers. "It offers great alternatives for vegetarians who are craving fast food. And for carnivores, you can customize your burgers with extra veggies," says Perez.

"The Beyond Meat burger tastes the closest to a beef burger in a fast food setting that I've ever had," says Perez. "I dress it with mustard, lettuce, and pickles. And I keep the bun; it's part of the experience."

Per serving : 500 calories, 29 g fat (5 g saturated), 40 g carbs, 8 g sugar, 1,110 mg sodium, 3 g fiber, 22 g protein

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Moe's Southwest Grill: Close Talker Salad

If you find yourself at Moe's, dietitian Marisa Moore, RD, says you can easily customize any meal to make it healthier.

"The Close Talker salad with chicken or tofu is a solid choice for a protein-packed and hydrating lunch or dinner," she says. "Ask for extra pico de gallo for even more flavor and an extra dose of veggies like diced tomatoes, onions, cilantro, jalapeños, and lettuce."

Per serving : 462 calories, 20 g fat (7 g saturated), 26 g carbs, 1 g sugar, 1,075 mg sodium, 13 g fiber, 42 g protein

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Moe's Southwest Grill: The Earmuffs Bowl

"[These bowls] all come with guacamole, so that immediately grabs my attention," says Moore. "Try the veggie, tofu, or chicken bowl and pile on more vegetables like grilled peppers, onions, and mushrooms. This meal will be full of fiber and protein, so you're sure to feel satisfied."

Per serving : 684 calories, 22 g fat (8 g saturated), 73 g carbs, 0 g sugar, 1,450 mg sodium, 12 g fiber, 45 g protein

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Burger King: Classic Hamburger

"While it may seem counterintuitive, most of the salads at Burger King are high in saturated fat, calories, and sodium," says McGrane. "In general, I recommend skipping the entree-sized salads and choosing a healthier sandwich option with a small side salad in place of fries."

"If you're in the mood for a burger, stick with the classic hamburger," she says. "For extra fiber and vegetables, ask for a side garden salad."

Per serving : 240 calories, 10 g fat (3.5 g saturated), 26 g carbs, 6 g sugar, 380 mg sodium, 0 g fiber, 13 g protein

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Burger King: Grilled Chicken Sandwich

"Keep the saturated fat and calories in check while still getting filling protein by choosing the grilled chicken sandwich with a side garden salad," says McGrane. Skip the mayo or sugary honey mustard, and go with ketchup or yellow mustard, instead.

Per serving : 430 calories, 11 g fat (2.5 g saturated), 43 g carbs, 11 g sugar, 870 mg sodium, 2 g fiber, 40 g protein

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Dunkin' Donuts: Veggie Egg White On An English Muffin

"This New England classic coffee stop makes it easy to identify healthier food options thanks to the DDSMART menu," says McGrane. These menu items are 25 percent lower in calories, fat, saturated fat, or sodium compared to their original menu counterparts, and also contain nutritious ingredients like oats and eggs.

"For a breakfast sandwich, [the veggie egg white] is your best bet," says McGrane. "It's lower in saturated fat and sodium than other breakfast options, and contains 14 grams of filling protein."

Per serving : 290 calories, 9 g fat (3 g saturated), 37 g carbs, 4 g sugar, 690 mg sodium, 1 g fiber, 14 g protein

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Dunkin' Donuts: Old-Fashioned Donut

Got a craving for a donut? Stick to the Old-Fashioned variety, which contains just 10 grams of sugar.

To round out the meal, pair it with a breakfast wrap or sandwich. "The protein will help slow the digestion of the sugar in the donut and keep you full for longer," says McGrane.

Per serving : 290 calories, 19 g fat (8 g saturated), 28 g carbs, 10 g sugar, 320 mg sodium, 1 g fiber, 14 g protein

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Popeye's: Loaded Chicken Wrap

This Southern food chain might not be the first place you'd go to lighten up your meals. However, its mix-and-match menu style makes it totally possible to get in your lean proteins and greens.

McGrane says to keep in mind that the sodium will be relatively high no matter your order, so make sure to cut back at your other meals.

"High in protein with just 310 calories, the Loaded Chicken Wrap is a great option. Plus, thanks to the cheddar tortilla, it's also packed with flavor," says McGrane.

Per serving : 310 calories, 12 g fat (5 g saturated), 35 g carbs, 0 g sugar, 790 mg sodium, 3 g fiber, 14 g protein

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Wendy's: Junior Cheeseburger

While most of Wendy's salads are pretty reasonable when it comes to calories and sodium, they're high in fat, sugar, or both, says McGrane. Your best bet? A wrap or a small cheeseburger.

If a cheeseburger craving strikes, McGrane suggests satisfying it with the Junior Cheeseburger, with a side of apple slices instead of fries.

Per serving: 280 calories, 13 g fat (6 g saturated), 26 g carbs, 660 mg sodium, 6 g sugar, 1 g fiber, 16 g protein

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Wendy's: Grilled Chicken Wrap

The Grilled Chicken Wrap is high in protein, notes McGrane. Plus, at just 300 calories, it gives you some wiggle room if you want to treat yourself to a Junior Frosty. But for the ultimate balanced meal, go for apple slices or berries.

Per serving: 300 calories, 13 g fat (4 g saturated), 26 g carbs, 720 mg sodium, 5 g sugar, 2 g fiber, 20 g protein

Dash Diet Approved Fast Food

Source: https://www.womenshealthmag.com/food/g25573576/healthy-fast-food-restaurants/

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