![\"Dining](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/03\/dining-out-tips-1024x640.jpg\")
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Sometimes the convenience of popping into a fast-food joint when you’re on-the-go is the only way you can get your hanger tamed. As a working mom of two, I get it! <\/p>\n
And research backs this up: One study showed that for every additional 30-second traffic delay per mile traveled, there\u2019s a 1% increase in fast food restaurant stops (19<\/a>).<\/p>\n But as a dietitian I know it you can still work toward your health goals dining at one of the 200,000+ fast food restaurants in the United States (1<\/a>). There\u2019s usually an order that can meet your macro goals, whatever they may be. It just requires a little planning.<\/p>\n I\u2019ll walk you through the tips I give clients when they find themselves face-to-face with a fast-food menu. <\/p>\n Fast food can fit into a healthy diet. Remember, nutrition is not black and white. <\/p>\n But I won\u2019t sugar coat it. Research has found that eating food away from home (FAFH), or fast food, comes with higher intakes of calories, saturated fat, and cholesterol among working adults (2<\/a>). <\/p>\n Typical menu items like burgers and fries also come with more added sugars and sodium than you want. Plus, they tend to lack dietary fiber and vegetables, two things you want more of! <\/p>\n In response to increased public interest in health, many fast food restaurants have added salads and protein bowls to their menus. There\u2019s a high protein, better-for-you option at nearly every chain these days. It may just require some creative ordering. <\/p>\n Even for someone who\u2019s literally built a career around nutrition and food, menus can be confusing. Thankfully, the U.S. Food & Drug Administration (FDA) picked up on this. And, as of 2018, made it a law that fast-casual chains with more than 20 locations had to post calories on the menu boards for consumers (3<\/a>). <\/p>\n In addition, fast-food chains now have to provide the total calories, fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, sugars, fiber and protein for standard menu items (3<\/a>). Usually you can find this online before you even head into a chain.<\/p>\n Now, if you\u2019re trying to meet your macros goals<\/a> you may want to plan ahead and pre-log any fast food meals. Look for verified options with the green checkmark in the MyFitnessPal<\/a> app for the most accurate tracking. It\u2019s smart to view the menu online to search out the better-for-you options they may have.\u00a0<\/p>\n Next time you\u2019re faced with a fast food menu, keep these tips in mind:<\/p>\n There\u2019s a reason protein-powered options are trending on menus! Protein is an essential macronutrient that not only helps keep you full, but also supports your muscle growth and maintenance of lean tissue (4<\/a>). <\/p>\n But, your individual protein needs are unique and based on your age, gender, and fitness level.<\/strong> Just because your partner may be doubling up their cold cuts at Subway<\/a>, doesn\u2019t mean you should. <\/p>\n The recommended dietary allowance (RDA) for protein is between approximately 46 and 56 grams for healthy adults, but this is what you need just to prevent muscle loss.<\/strong> Most active people need more (5<\/a>, 6<\/a>). The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommends 1.2 to 2 grams of protein for every kilogram of body weight per day. (18<\/a>)<\/p>\n MyFitnessPal Guide: Protein Edition<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n Fiber not only helps keep you fuller for longer, starving off mindless munching, but also may help with weight control (8<\/a>). <\/p>\n Unfortunately though, most Americans aren\u2019t meeting the recommended 25 to 37 grams per day, making dietary fiber a nutrient of public health concern (9<\/a>). Not sure where you stand when it comes to dietary fiber? Use the MyFitnessPal app<\/a> to find out how many grams you\u2019re getting.\u00a0<\/p>\n While it may be challenging to get fiber in your diet at fast food chains, it\u2019s not impossible. And, every gram counts. Consider menu choices that provide over 4 grams of fiber, and when possible, add-on ingredients into the meal that contribute even more fiber. <\/strong><\/p>\n For example, adding even just a slice of avocado to your meal packs 1 gram of fiber, meaning if they serve you 3 slices, that\u2019s an additional 3 grams (10<\/a>). <\/p>\n An Essential Guide to Daily Fiber Requirements<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n The easiest way to remember the nutrients you want to limit is to think of them as the trio of \u201cs\u2019s\u201d: saturated fat, sodium, and sugar. The Dietary Guidelines for Americans<\/em> recommended limiting saturated fat, sodium, and added sugars in the diet to improve the health of Americans (9<\/a>). <\/p>\n When dining out, you have little control over ingredients in food, and so you may be left eating something much saltier than you\u2019d have at home. Even restaurant foods as simple as baked potatoes can be loaded with sodium. <\/p>\n Keep the DGA guidelines in mind as you choose options at fast-food chains to meet your personal health goals (9<\/a>). <\/p>\n When ordering, limit the following:<\/p>\n Don\u2019t be afraid to ask for customizations when you order. This can help make any menu fit your goals.<\/p>\n First things first, be sure to really do a once over of the menu before you make your selection based on the salads! Sometimes, with all the toppings and add-ins, salads can be more calorically dense than a burger. Look for proteins that are baked, grilled or roasted versus battered and fried. <\/strong><\/p>\n If you have a food allergy, or prefer to eat vegan or vegetarian, this will also be key to making sure the fast-food choices can meet your lifestyle needs. It\u2019s important to explore the menus online before walking in so you\u2019re not left ordering a side of french fries as your meal. <\/p>\n Vegetables are filled with fiber, which helps keep you full long after you eat. Consider which options are already higher in fiber, and then add-on extra avocado or vegetables to your menu choice.<\/strong> Even if it\u2019s a little more expensive to add those ingredients, you\u2019ll be fuller longer so you won\u2019t be spending money on a snack in a few hours.<\/p>\n In some cases, ordering another serving of protein may be worthwhile. For instance, if you\u2019re plant-based and dining at Chipotle, opting for a serving of both the black beans and sofritas (their tofu-based mixture!) will increase your protein to a minimum of 16 grams right off the bat (11<\/a>). <\/p>\n This tried-and-true tip is key if you find yourself at a fast-food chain with fewer healthier options but still need to satisfy your hunger. Or, it also works for chains like Subway where you can get another meal at an affordable price by ordering the footlong versus the 6-inch. <\/p>\n In this case, just be sure you\u2019re not leaving your leftovers in the car for too long. After 2-hours, they really should be tossed if not refrigerated for food safety reasons (12<\/a>). <\/p>\n While it may be tempting to order a combo meal deal, don\u2019t cave in just to get that $.99 soda. Soda is one of the leading contributors of added sugar in the American diet (9<\/a>). Instead, bring your reusable water bottle and fill it up with water from the fountain. If you need a little pizazz, you can toss in a lemon or lime. <\/p>\n It\u2019s possible to order better-for-you options at some of America\u2019s favorite fast-food chains. Keep these orders in mind if you find yourself heading into the restaurants below. And yes, we\u2019ve got you covered for breakfast, lunch, and dinner!<\/p>\n 8 Healthier McDonald\u2019s Food Orders, According to a Dietitian<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n Just remember, Subway<\/strong><\/a>\u2019s nutrition for their protein bowls and salads don\u2019t factor in a dressing<\/strong>, meaning you\u2019ll need to log that in MyFitnessPal separately. Consider a go-to like oil and vinegar for the heart-healthy benefits without added sodium, sugar, or saturated fat. <\/p>\n MyFitnessPal has rounded up 6 other dietitian reviewed options here<\/a>.<\/p>\n It\u2019s worth noting that Taco Bell has reduced sodium by 15% in all their menu items, with a goal to decrease it by a full 25% by 2025 (17<\/a>). They also are one of the first quick-service restaurants to have American Vegetarian Association (AVA)-certified menu items (17<\/a>). <\/p>\n Consider building your own burrito bowl. Some suggestions:<\/p>\n The better-for-you fast-food options are those that pack protein, fiber, and healthy fats. This may be a turkey sandwich on a whole-grain sub roll with avocado, lettuce, tomato, and onions, or a bean-based bowl with brown rice, fajita veggies, and guacamole.<\/p>\n<\/p><\/div>\n Yes. It comes down to balance and moderation, meaning how often you\u2019re eating fast food and what you\u2019re ordering when you do. I recommend clients use fast food for times when it\u2019s not practical to take a meal prepared at home with them.<\/p>\n<\/p><\/div>\n There are a variety of fast-food chains that have expanded better-for-you options for kids. Some have \u201cnaked\u201d chicken tenders on their menu that are baked, not fried, and pair them with sliced apples or an applesauce pouch.<\/p>\n<\/p><\/div>\n Start by reviewing the menu before you dine out. Having a feel for what\u2019s offered and how you can build better-for-you choices will build your confidence before you head through the doors.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n With the options available at fast food chains today, you can likely find something that meets your needs with a little planning. When in doubt: Use MyFitnessPal<\/a> to help navigate your menu choices before you place your order to see what may fit your macros the best. One meal will not make or break you. Small changes make the biggest differences.<\/strong> If you usually order the burger and fries, getting the burger with a side salad is a great start. You don\u2019t have to overhaul your diet overnight.\u00a0\u00a0<\/strong><\/p>\n<\/p>\n The post Can Fast Food Fit Into a Healthy Diet? Yes\u2014Here’s How.<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Sometimes the convenience of popping into a fast-food joint when you’re on-the-go is the only way you can get your hanger tamed. As a working mom of two, I get it! And research backs this up: One study showed that for every additional 30-second traffic delay per mile traveled, there\u2019s a 1% increase in fast…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[12],"tags":[],"_links":{"self":[{"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/posts\/670"}],"collection":[{"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/comments?post=670"}],"version-history":[{"count":1,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/posts\/670\/revisions"}],"predecessor-version":[{"id":671,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/posts\/670\/revisions\/671"}],"wp:attachment":[{"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/media?parent=670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/categories?post=670"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/capyplush.com\/index.php\/wp-json\/wp\/v2\/tags?post=670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Can Fast Food Be Healthy? <\/strong><\/h2>\n
How to Make Healthy Choices at Fast Food Restaurants <\/strong><\/h2>\n
<\/div>\n![\"Ways](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/01\/ways-to-make-fast-food-healthier-infographic-819x1024.jpg\")
<\/figure>\n<\/div>\nPrioritize Protein <\/h3>\n
<\/div>\n\n![\"MyFitnessPal](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/02\/protein-guide-hero-image-1024x643.jpg\")
<\/figure>\n\nYou might also like<\/h5>\n
<\/div>\nFuel Up On Fiber <\/h3>\n
<\/div>\n\n![\"Essential](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2019\/01\/essential-guide-daily-dietary-fiber-1024x683.jpg\")
<\/figure>\n\nYou might also like<\/h5>\n
<\/div>\nLimit The S\u2019s: Saturated Fat, Sodium, and Sugar <\/h3>\n
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Customize Your Order<\/strong><\/h2>\n
Decode the menu <\/h3>\n
Volumize with veggies <\/h3>\n
<\/div>\n![\"Fiber-rich](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/12\/fiber-rich-foods-energy-1024x789.png\")
<\/figure>\n<\/div>\nDouble the protein <\/h3>\n
Wrap half up to-go <\/h3>\n
Hydrate with water <\/h3>\n
Best Healthy Choices at Popular Fast Food Chains, According to a Dietitian<\/strong><\/h2>\n
McDonald’s <\/h3>\n
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<\/div>\n\n![\"8](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/04\/healthy-options-at-mcdonalds-1024x643.jpg\")
<\/figure>\n\nYou might also like<\/h3>\n
<\/div>\nSubway <\/h3>\n
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Panda Express <\/h3>\n
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Taco Bell <\/h3>\n
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Chipotle<\/h3>\n
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Frequently Asked Questions About Healthy Fast Food<\/strong><\/h2>\n
\n\nWhat is the healthiest fast-food to eat?<\/h3>\n
\nCan you eat fast food and still maintain a healthy diet?<\/h3>\n
\nWhat are the healthiest fast-food options for kids?<\/h3>\n
\nHow can I make healthier fast food choices when eating out?<\/h3>\n
Start Making Healthier Fast Food Choices Today <\/strong><\/h2>\n