It is no secret that we should all avoid fast food options as much as possible. But we have also found ourselves in a time crunch during the week and this solution is tempting, especially if you have children at home.

The good news is, you can still maintain healthy choices even if you don’t have time to prepare an entire meal on a Wednesday night. Today, we are going over the different options you have at fast food restaurants that are more nutritious and healthier than your usual burger and fries.

To keep in mind

One of the best tips for situations like this one is to plan before you head out to the restaurant. Check their menus online to see what is available. Finding a well-balanced meal at a fast food place may require some changes to their pre-set options, but it isn’t impossible.

The overall rule of thumb should be looking for lean protein, adding more veggies and fiber when possible, avoiding supersized combos and keeping the meal at 500 calories or less.

Chicken

Ordering a chicken sandwich or chicken nuggets is already off to a good start as chicken meat is leaner than other types of meat. It is best to avoid deep fried options when you can, choosing grilled or baked instead. To cut down calories further, consider removing extra toppings, the bun or special sauces with added sugar and salt.

If you still want to keep your chicken sandwich, ask about other bun options such as whole grain or consider asking to make the sandwich into a wrap.

Burgers

If you cannot live without a good burger, you can still opt for healthier options. Ask if the fast food chain has any turkey or veggie burgers available. If not, look for the leanest type of burger you can from their menu.

Another trick to cut down on the amount of beef in your order is to request a burger with one patty instead of two or three. You can bulk up the singular patty burger by adding lettuce, tomatoes and onions to give it flavor and additional nutrients.

A kids size meal or ordering some items a la carte is another great way to save money while keeping an eye on those calories.

Salads

Salads are the unpopular options at fast food chains, but this is a great option when all else fails. It is important to note that salads can still pack many calories depending on what you add to your order.

So next time you stop at a drive-through, consider grilled chicken, eggs or beans as your source of protein and ask to add a variety of food groups such as fruits, nuts or seeds. Spinach or other darker colored leaves will be healthier options to iceberg lettuce as well.

You should also bring your own choice of salad dressing to avoid the fast food options they have in stock. If you can’t bring your own, try a vinaigrette or low-fat, low sodium dressing options.

Mexican food

If you choose a restaurant that has Mexican foods as options, you should focus on buying bowls. This is a great way to pack in additional vegetables and split the dish into an additional serving. For a healthier version of a bowl, choose lettuce as your base, and switch your white rice for brown rice. Add as many veggies as you can and (you already know it) stick with lean meats, pinto or black beans.

You should also look into cutting any extra cheese and sour cream that could be added to your bowl and instead look at toppings that offer healthy fats like guacamole, Greek yogurt and salsa options.

Sides

Most of us cannot imagine eating at a fast food restaurant and not asking for sides. But if you think French fries are your only option, you would be wrong.

Nowadays, a lot of chains have added yogurts, fruit cups, salads and baked potatoes as sides for a meal. The goal is to avoid anything that is fried for a better chance at eating something more nutritious.

However, if you cannot stop yourself from ordering French fries or other fried options, opt for a small order of fries to keep the portion control and total price of the meal down.

Drinks

For your drinks, avoid sodas and milkshakes at all costs. You can always request a water bottle or even a water cup or opt for unsweetened tea instead.

Desserts

Some healthier options for your dessert are choosing the smallest sizes available (such as a kid’s cup) or sticking to frozen yogurt and fruit cups. You should also avoid adding toppings such as candy or chocolate.

SNAP benefits

SNAP benefits cannot be used at fast food or restaurants but you can try making your own favorite fast food items at home! Buying your own ingredients at the grocery store will always be the cheaper option and give you control of the amount of salt, sugar, and fat you are putting into your body. And if you have SNAP benefits, you can save up a lot more on your next grocery run.

Use this resource to build your own fast Bowl Bowl Meals. They can be colorful and tasty.

SNAP stands for the Supplemental Nutrition Assistance Program and it is commonly known as food stamps. SNAP is available for low-income families that meet the eligibility requirements in North Carolina.

If you would like to learn more about this program and possibly get help with the application, contact the More In My Basket team. They offer eligibility screenings and assistance in English, Spanish and Portuguese for free. To contact their office, call them toll free at 1-855-240-1451 today or visit their website at morefood.org.

Remember that when it comes to choosing what is best for your family, a quick trip to the nearest fast food place is not always a bad idea. Just don’t make it a regular choice and try to avoid the more calories-heavy, fried options for a more nutritious meal.

Sources: https://health.clevelandclinic.org/healthy-fast-food