Finding time to eat three healthy meals every day can be challenging. Even if you’re dedicated to preparing healthy meals in advance, you likely have days when you don’t have time. Sometimes, you may find yourself running late for work and just want a quick, fast meal. That’s where fast food chains like McDonald’s, Chick-fil-A, and Dunkin’ come in. Unfortunately, as you probably already know, fast food chains are far from the healthiest option. This is because fast food is typically full of unhealthy chemicals and synthetic ingredients. They are also calorically dense, highly flavored, and nutritionally barren.
The good news is it is possible to make healthy choices even when dining at your favorite fast-food restaurant. To learn more, we spoke with Mary-Ellen Sabat, a nutritionist and ACE-certified trainer at BodyDesigns by Mary. She believes that while it is best to meal prep fresh foods and pack them on the go, you can still swap out some of your fast food picks with healthier options that have the nutrients your body needs. Find out more below!
McDonald's Big Mac, Fries, And Coke
A Big Mac—one of McDonald's most popular offerings. Although it is tasty, the Big Mac is not the healthiest meal. Thankfully, there is still a healthy swap you can make next time you find yourself at the Golden Arches. "At McDonald's a healthier swap for a Big Mac, fries and a Coke (910 calories) would be a Grilled Chicken McWrap with a side salad and water (390 calories)," Sabat explains. This meal is better, she says, because it contains more fresh vegetables and lean protein. And, the Grilled Chicken McWrap is low in calories. It's a win-win!
Wendy's Baconator, Fries, And Coke
Bacon, unfortunately, is a food that promotes heart disease. That's why, Sabat says, you should be swapping your Wendy's Baconator for something healthier. "At Wendy's, instead of ordering a Baconator with fries and a Coke (1380 calories)," she suggests, "a weight-loss-friendly meal could be a Grilled Chicken Sandwich with a side salad and water (425 calories)." Wendy's Grilled Chicken Sandwich is better than a Baconator because, like the McWrap, it is lower in calories and contains more fresh vegetables and lean protein.
Chick-fil-A's Original Chicken Sandwich, Fries, And Coke
"At Chick-fil-A, a weight-loss-friendly meal could be a Grilled Chicken Sandwich with a side of [a] fruit cup and water (320 calories) rather than an Original Sandwich with medium fries and a Coke (1,090 calories)," Sabat explains. So even though a fried chicken sandwich like the Original Sandwich from Chick-fil-A may be tempting, the Grilled Chicken Sandwich is better for you in the long run because grilled chicken loses a lot of unnecessary fat during the cooking process. Or, try Chick-fil-A's cauliflower sandwich!
Domino's Large Cheese Pizza And Coke
Who doesn't love a good cheese pizza? They're delicious but unfortunately, cheese pizza from a fast food pizza place like Domino's is loaded with calories and saturated fat. Instead, Sabat has a healthy swap suggestion. "At Domino's a good swap for a large cheese pizza with a Coke (2,299 calories) could be a thin crust pizza with vegetables, light cheese, and a side salad with water (650 calories)," she says. This thin-crust veggie cheese pizza is way healthier than just a plain cheese pizza because it contains more fresh vegetables and lighter cheese so it's lower in saturated fat.
Sometimes you just need a quick meal on the go! Whether you're at the airport, on a road trip, or booking it to the office from your lunch break, a bite from a chain may be easy—but it's rarely the healthiest option. Thankfully, you don’t need to sacrifice nutrition for convenience. So, next time you're at a drive-thru try some of these healthy swaps!
