You're on a road trip across middle America with friends—cramped up, tired of hearing 'Bad Blood' for the 23rd time and craving real food in a sea of chain restaurant pit stops. The bad news: We can't help you locate a Sweet Green off Route 66. The good news: It's entirely possible to leave just about any fast food joint without regret and bloat. Dr. Wendy Bazilian, DrPH/RD/author of The SuperFoodsRx Diet and Alexis Joseph, RD/Hummusapien blogger/Director of Nutrition at Alchemy Juice Cafe in Columbus, OH, share their healthy picks.
McDonald's:
Order this: Fruit & Maple Oatmeal—290 calories, 5 grams of protein, 5 grams of fiber, 160 mg sodium.
Skip this: "Tell them to hold the brown sugar," says Joseph, "or else it has more sugar and calories than a Snickers bar!"
Order this: Egg McMuffin—300 calories, 17 grams of protein, 750 mg of sodium and 4 g of fiber. "It's an excellent source of calcium," says Dr. Wendy
Skip this: "Omit the Canadian bacon or ham and you reduce the sodium by another 230 mg, bringing the adjusted item to 520 mg—not bad!" says Bazilian. Also, she adds, "skip the Egg White Delight McMuffin, where you only save 50 calories and the sodium is even higher than the original."
Order this: Premium Asian Salad with Grilled Chicken—270 calories, 31 grams of protein, 740 mg sodium.
Subway:
Order this: Double Chicken Chopped Salad—220 calories, 36 grams protein, 4.5 grams total fat, 480 mg sodium, 4 grams (good source) fiber, 50% daily value of vitamin A, 50% daily value for vitamin C. "It's high protein for how modest it is in calories," says Bazilian.
Skip this: Cheese and mayonnaise. "Swap cheese for avocado," says Bazilian. "It swaps in heart-healthy monounsaturated fats, creamy taste and flavor along with potassium and other phytonutrients."
Make your own: "I'd create my own sandwich on 9-grain wheat and pile it high with every veggie they have (including avocado), oregano, red wine vinegar and a drizzle of olive oil. Their bread is packed with preservatives and far from 'clean,' but I'd take it over nitrate-filled deli meat any day," says Joseph.
Taco Bell:
Order this: Pretty much anything off the "Fresco Menu," where everything is under 10 grams of fat and less than 350 calories, is a safe bet. "Sodium is the main issue here, but beans bring big fiber and pico de gallo boosts the nutrition of the meals for very few calories," says Bazilian.
Skip this: Sour cream and cheese
Burger King:
Order this: Tendergrill Chicken Sandwich—290 calories, 6 g fat, 29 g protein, 650 mg sodium. "It's high in protein—more than a burger—and the numbers are decent. Plus, you get a lot of meal considering the calories," says Bazilian.
Skip this: Mayonnaise and fries. "The value size onion rings are 150 calories compared to 240 for the fries," says Bazilian.
Starbucks:
Order this: Perfect Oatmeal—140 calories, 5 grams protein, 2.5 grams total fat, 105 mg sodium.
Skip this: "Again, hold the brown sugar and dried fruit and add in the nut medley for healthy fats and plant-powered protein," says Joseph.
Order this: "My go-to drink is a tall coffee with a splash of vanilla soymilk for a bit of creamy sweetness," says Joseph.
Skip this: Sugar-packed Frappuccinos
Sonic:
Skip everything. "I've never eaten at Sonic—and for good reason," says Joseph. "Several of their menu items contain trans fat and nothing is certified vegetarian. If I was forced to eat there, I'd get apple slices and a large water." Bazilian agrees that "Sonic can pose a bit of a challenge," but adds that your best bet would be a junior-sized burger ("it's actually adult-sized!"), which rings in at a little less than 340 to 360 calories if you skip the cheese and sauce, or chicken sandwich, which is served on a whole wheat bun. "Just plan for your next meal to be veggie-rich," she says.
